recomp stat advice

PAV8888

I can't like, insightful, and inspiring the above post by @sijomial enough, so I had to settle for just a single inspiring!
Seriously.
Awesome post!

Just

Make sure you eat enough protein grams every day on average (one day low won't kill you).
Make sure you eat enough fat grams as a minimum every day on average (one day low again won't kill you).
Make sure you eat enough fiber every day (one day low won't kill you; but may affect your poopsies!)

Eating MORE of any of these won't kill you. It won't help you much. It might make you go over your calories if you don't watch what else you eat. But it won't hurt you unless you have some sort of underlying health issue that might be affected by your food choices.

If the CALORIES you are eating are consistently, over the long term, more or less than what you're burning... then your weight trend will reflect that.

That's it.
There do not HAVE to exist any other rules.

If you NEED rules in order to hit your caloric targets... that's another story and you're best to make these for yourself as they tend to work differently for each person. But the more rules the harder life and the easier to get to a point where you start breaking them.

If you also want to follow various "healthy eating recommendations" and make sure that you eat at least 5 servings of fruits and vegetables a day (with fairly well documented improvements in health outcomes when increasing this to 8 or so or more)... well why not!

But again, your macro mix or your individual food item choices are not what will determine your weight, or whether you will have the energy to exercise, or whether you will build muscle.

As @sijomial said in an earlier post your strength training is going to determine what happens with your muscles and taking in sufficient (and not too much or too little) energy will help support this while keeping you weight stable!

angermouse

thanks, both helped a lot and is appreciated.