I am currently working to lose the last little bit of excess fat and lean out. I do want to maintain lean mass, so I keep my protein to 20-25% (around 80g daily.) I am 5'3, 115, and working more toward body recomp/losing inches than losing weight.
I do a daily leangains-inspired IF, and I know the LG protocol generally includes eating above maintenance on training days, and aiming for a deficit on rest days. My workouts however are not LG inspired. I do whatever sort of workout sounds motivating and fun that day.
So my question is this-- on Sunday, I did a long full-body HIIT session with kettlebells. Yesterday I did circuits of BW exercises: five sets of burpees, push ups, planks, squats and lunges, a total of about 20 min, then I walked on an incline for 2 miles with short periods of easy jogging mixed in.
Both workouts were fairly standard for me, but today my whole body is a bit sore and I am Making it a true rest day complete with movies in bed and an Epsom bath.
To reap max benefits of resting and muscle recover (and fat loss! I know some say calories are meaningless, but I am very close to my goal body comp and I have to really be careful with everything), is it necessary to stay slightly below maintenance weight? I had planned to, but I listened to my body which led me to frying up a few pieces of bacon, scrambling eggs in the grease with olives and mushrooms, and slicing up a few strawberries with a tablespoon of coconut butter. It was a delicious fatty feast (Remember I am a small female) and eating so much before climbing right back into bed felt kind of gluttonous. For the record, my only carbs today will be from those strawberries + Brussels sprouts and broccoli with dinner. And I have a flat iron steak waiting for me, so I know I will eat to Maintence today.
Is it really necessary to be in a deficit on rest days if I want to lose fat, or should I be eating for maintenance when my muscles are sore? My main exercise today will basically consist of wandering around the fabric store later.
When in fat-loss mode, How do you eat when your muscles are recovering from a day of muscle failure?
Thanks in advance. Sorry for typos, I am on my phone.