Protein: 170g - 680 cals
Fats: 40g - 360 cals
Carbs - 250g - 1000 cals
About 2040 cals a day, everyday even on off days (about 3500 on a cheat day)
Lunch - 30-50g of carbs + same of protein source. Shit load of veggies/Thai salad. Fats from meat and fish oil.
Dinner: 200g of carbs + 100-120g protein source. Shit load of veggies/Thai salad, and some sort of pudding with sticky rice/oats/buckwheat and casein protein Fats from meat and fish oil + some coconut oil
This is the lowest I'll go and is for pretty aggressive fat loss (Weights AM, Muay Thai PM some days, other GPP AM, Muay Thai PM - varying intensities for MT and weights)
I''l increase activity if fat loss stalls - I'm going to see how far I can push the envelope and maybe go <6%bf but much will depend on how my energy levels are. At present pretty good.
If and when I increase cals if will be in the form of carbs due to my activity levels and the nature of the activities. I've always been carb-phobic and am literally loving all the buckwheat pancakes, rice and other carbs I can and must eat daily. I've found some really great recipes online for healthy alternatives to various sweet treats (muffins, pies, cup cakes etc) that substitute the shit in them for healthy alternatives. It's easy to restrict cals in the days when you know you can eat a load in the evening and enjoy dinner with friends without being the anal weirdo who has a curry without rice or doesn't have a beer (I drink a few beers and enjoy a few glasses of wine each week and it's not made any difference as far as I can tell in terms of fat loss)