150-160g protein, 300g-ish carb and 60-65g fat, roughly estimated. Maintaining and letting body recomp/return to normal after lack of proper training during lockdown. Once my lifts are back where they should be in a few weeks I’ll diet for 4-6 weeks on pretty sizeable deficit, then I’ll sit at an estimated new maintenance for a couple of weeks, then start a slow bulk again.
Food is usually two proper meals (i.e. whole foods, nutritious, salad w/one, veggies w/the other) for lunch and dinner and there’s a mid-afternoon protein + carbs thing before the gym usually, and something like proats before bed. When I cut I usually keep protein the same but slash carbs right down and some fat, although it’s not a ‘low carb’ approach, just a lot less of them.
EDIT - for the protein take into account I include everything, not just the high-quality sources like meat/dairy (although every meal has 20g protein minimum from those), so today for instance it’s something like *does maths in head quickly* 120g-ish from primary protein sources and 30g or so from secondary sources that are more often than not primary carb sources too.
