Is it better to eat the workout kcal during workout days or spread the kcals over all the days? Is there even a difference?
That’s a whole different conversation and is probably structured more around the timing of macros than just calories. You need to balance fuelling your workouts with recovering from them, each which has a different macro requirement
What I do is try to work around macros rather than calories on the day. Personally, I work to a deficit during the week, and then give myself the wriggle room at the weekend so I can enjoy life and beer (and side orders). This is also when I generally have my big calorie burner of a ride too though in fairness.
Lest I be accused of over-complicating: just eat.
Take a look at the chart Fitzgerald has in Racing Weight on how to get an idea of BMR+daily activity+training.
Cook with a measuring cup for a while. Get to know how much oats or pasta or rice or bread or eggs or meat or tofu or vegetables or fruit or whatever you need to make 60-20-20 meals that are easy to prepare and that you like (crap – in 1983 I had a coach telling me 60-20-20…in a recent podcast Chad said 60-20-20…it works).
Eat enough during the day to fuel your afternoon or evening workout (since that’s when most working stiffs have to get it done). Eat a small but nourishing dinner so you’re not getting too many calories before bed. Don’t eat junk or a lot of processed stuff. Have some CHO, PRO, and Fat at every meal. Like training, the key is consistency over the years. And like training, splitting daily hairs won’t help any.
YMMV. I’m 53 and 10% on Dexa, so this works for me.
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