You can add cardio later. 2200 calories is not alot for 171 ibs at 10%. Should be about bmr. Your weight lifting and daily activities should burn at least 500-1000.
You can add cardio later. 2200 calories is not alot for 171 ibs at 10%. Should be about bmr. Your weight lifting and daily activities should burn at least 500-1000.
I see you're on keto. How about people who are on a 40/40/20 split? On keto I can understand the copious amount of carbs for the weekly carb-up but if you're on a standart diet (40/40/20, 40/30/30) what reco's?
I think on any hyopcaloric diet you need to have a higher calorie day every week, however my answer for a 40/40/20? THis may come across sounding very abrasive, as I often do, but if I were on 40/40/20 I would know that what I do wouldn't matter, becuase my fat intake is to low to keep my production of anabolic hormones elevated to the level I need them to be at. First I would increase my fat intake, since it is the BIGGEST problem with my diet, then I would worry about such issues as refeeding.
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