Macros for IF gaining - Does this look ok?

Nutrition
1

I’ve been using Leangains 16/8 approach as my lifestyle for a while now, sitting around maintenance and I love it.

I want to put on some more size now, and minimize fat gain. So, thinking about doing -10% of TDEE on rest days and +20% of TDEE on training days, while training 4 days per week.

TDEE = 2864 kcal
LBM = 150.5 lbs (68.4 kgs)

Rest Day: 2578 kcal (= -10% of TDEE)
Training Day: 3475 kcal (= +20% of TDEE)

T-Days: Protein 200g / 800 kcal
Fat 99g / 895 kcal
Carbs = 455g / 1821 kcal

R-Days: Protein 200g / 800 kcal
Fat = 154.6g / 1391 kcal
Carbs = 96g / 386 kcal

I considered doing +30% on training days, but really it would just mean an extra couple hundred kcals of carbs.

Also, I’ve calculated this along the lines of reading carb cycling recommendation, having high carbs / low fat on training days and vice versa on rest days. But I’m not too sure about this, I’m up for keeping carb’s at a minimal on rest days, however on training days would it be okay just to mix highish carbs & fat, as long as I meet protien intake and stay within the realm of the kcal target? Means I could continue with the whole milk, mature cheese etc along with rice etc.

How does this look?

2

Who is Marco and what of his are you checking?

3

uhuh?

4

The best thing about IF is the flexibility and the ability to be lax and not have to overthink this stuff. Use the mirror and a scale. I find, for me, what I eat on IF and what I eat on a more traditional diet are completely different. Not total calories but the macros. I have a ton more carbs on IF and can handle them without getting soft. Just eat 2-3 big meals letting hunger guide you and use the mirror and scale.