I need some advice on what my daily caloric intake should be along with macro split
BACKGROUND: Over the last 2.5 years I've used a coach for macros and workout routine and was religious with diet and hitting the gym 5-6 days a week. The last 4 months my diet has gone to **** and my workouts were averaging 2-3 days a week as I just had a baby boy. I was decent during the week with healthy food choices and hitting my protein goal but the weekends were bad. If i had to guess i would say I was about 2200 - 2700 cals especially on the weekend.
When I was at my best was (attached pic):
158-160lbs
24% body fat
50% muscle mass
My Macro split was:
1800 cals (deficit)
5 low carb days: 67g of carb (15%), 190g protein (40%), 91g fat(45%)
2 high carb days: 225g of carb (50%), 180g protein (40%), 20g fat(10%)
Today I am :
172 lbs
27.4% body fat
50% muscle mass
Back at the gym 5 days with 30 min of walking per day. My question is should i drop back to my old macro split, keep same % split but maybe go to 2200 cals, or do something completely different?
Thanks for the help in advance!
BACKGROUND: Over the last 2.5 years I've used a coach for macros and workout routine and was religious with diet and hitting the gym 5-6 days a week. The last 4 months my diet has gone to **** and my workouts were averaging 2-3 days a week as I just had a baby boy. I was decent during the week with healthy food choices and hitting my protein goal but the weekends were bad. If i had to guess i would say I was about 2200 - 2700 cals especially on the weekend.
When I was at my best was (attached pic):
158-160lbs
24% body fat
50% muscle mass
My Macro split was:
1800 cals (deficit)
5 low carb days: 67g of carb (15%), 190g protein (40%), 91g fat(45%)
2 high carb days: 225g of carb (50%), 180g protein (40%), 20g fat(10%)
Today I am :
172 lbs
27.4% body fat
50% muscle mass
Back at the gym 5 days with 30 min of walking per day. My question is should i drop back to my old macro split, keep same % split but maybe go to 2200 cals, or do something completely different?
Thanks for the help in advance!
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