Training days high carbs medium protein low fat

Meal 1 (16h after the last one) ~12-1pm = 25% off diary intake compose by hc’s fromg veggies + fruit + protein + some fat

Meal 2 (4h after the last one) ~4-5pm = 25% off diary intake compose by hc’s fruit + carbs from rice, pasta, potatoes + protein

Meal 3 (8h after the last one) ~8-9pm = 50% off diary intake compose by hc’s protein (should I add fat to this meal?)

Non training days - high fat, medium protein, low carbs

Meal 1 (16h after the last one) ~12-1pm = 50% off diary intake compose by hc’s from veggies + fruit + protein (50% of the kcals from this meal) + fat

Meal 2 (6-8h after the last one)8~pm = 50% do off diary intake compose by hc’s from veggies, rice, pasta, potatoes + protein + fat

what I wanna know is like anoop said “individualize your diet based on your life style and body make up” if this is a right diet for me ?
-mesomorph
-high metabolism
19 years, 1.75m 73kg bf (?) maybe 8-9 ?

and also if the diet is well structured

my goal is to lose a little bit of fat for the summer and keep gaining muscle and density if possible..

It looks good. The basics of IF is to eat your food mainly around your workouts. The rest is just like any other diet.

Pre workout: You make sure you get enough carbs for the workout and have enough protein to fuel the protein synthesis.
Post workout: Keep it high carbs for minimize protein breakdown, glycogen refill, moderate protein, and low fat.

I really don’t think if it really matters which meal the fat comes in as long as you get it. If I had to choose, i will go for the post workout meal.

You look around 10%.

should I keep the same amount of protein, 3 gr per kg ?

219 gr of protein divided by 3 meals is equal to 73 gr per meal ain’t that too much ?

and on non training days 100 gr of protein per meal ?

It ain’t too much, Bandid0.

It’s a bit of a myth that “your body can only metabolise 30gms or 50gms (or whatever) of protein per meal”.  In short, your body isn’t so dumb as to waste all those crucial amino acids when you’ve been starved of them during your intermittent fast.

If you’re in a big calorie excess, sure, some of the protein will be excreted and will not be metabolised.  But if you’re in neutral, or negative energy balance, don’t worry…your body will make excellent use of those aminos.

Just think about it; if this wasn’t the case, then all those hunter-gatherers that ate in “feast and fast” patterns would have been severely protein-deficient (as would all IF adherents!) given that they (a) weren’t getting regular protein and (b) were not metabolising any more than 30 or 50gms per infrequent feast.

The body has an amazing capacity (and necessary, when considered in evolutionary terms) to adapt to the prevalent feeding conditions in the environment.  So long as your total caloric intake and total protein intake are appropriate for your goals, the way you split up the feeds is not super important.

Cheers
Mavros

thanks for the help mavros

just to update

I am happy with the results, I have lost 2kg since I started and I don’t think any of them were muscle