I’ve been on the keto diet since March of 2018, in that time I’ve dropped a massive amount of weight, from my heaviest 250lbs lost. I’m tired of Keto, I’m doing longer rides and have some races and feel like it’s time to switch back to carbs.
In keto I was targeting 1800-2000 calories with a 70/25/5% split of fats, protein, and carbs. I have no idea what I should be targeting for macros on a non keto diet, especially one high in good carbs.
I’m fairly comfortable tweaking my calorie intake based on feel, and adjusting my protien based on muscle mass measurements on my Withings BodyComp+ scale. The things I have no idea about are timing of eating, complex carbs vs simple carbs, white vs brown rice, that kind of stuff.
Food fatigue isn’t an issue, I can happily eat the same thing every day, every meal for weeks on end. I plan to prep, weigh and plan out pretty much everything from now on.
Any suggestions on macro goals or a meal plan to switch over to high carb low fat?
I attached a screenshot of my last weigh in with my body composition if that helps any.