This does sound interesting. Do you have a day of eating on rest/training days written somewhere so I can look?
When wanting to gain muscle I do way better on high carb and very low fat but when cutting it doesn't do shit for me and I need to go low carb almost immediately.
Not really TBH. I could give you an approximation but it varies so greatly from day to day. Seriously, no magic or secret sauce there. Just a daily amount of calories. Low carbs on off days and high carbs around workout days. High protein always.
1. Steak, burger, venison, chicken, fish, pork, eggs, nuts, mushrooms, etc
2. Rice, cream of wheat or rice, oatmeal, potatoes and yams, bananas and plantains, shredded wheat, fruits and vegetables, etc
3. Butter, olive oil, meat fats including fish/krill oil, olive oil, etc
Cro-Magnon Diet is simple. If you cant shoot, spear, or hook it, pull it off a tree or shrub, or pull it out of the ground you probably shouldn't be eating it.
Simple. Just 6 meals of #1 and #3 on non-training days and 500gms+ of #2 pre, during, and after heavy training on training days with meals. Avoid mixing fats and carbs. I personally don't need a refeed because with the carbs during training, I never really bottom out but am always depleting. You may need that refeed but so far I haven't. But remember, I have all the muscle I want now. And it's not likely going anywhere unless I get some wasting disease. From here out, it's just about maintaining existing muscle and keeping bodyfat low. You young guys may need to tweak all this.
So in addition to a clean diet, whey protein iso or hydro, BCAAs & EAAs, I take a nebula of health-related supps for longevity.
Insulin
Met + Berberine
D3 + K, C, B-complex, Zinc, Magnesium, Selenium
Synthergine, NAC, TUDCA, milk thistle
Telmisartan + propranolol + aspirin + cialis
Promethazine (occasionally for sleep)
Staying detoxified with low inflammation is key and keeping stress levels low.
If I remember anything else, I'll add it when I get home. I may be somewhat techie but I still like a handwritten logbook. Penciling in a PR is much more gratifying than tapping it into an app IMO.