How many grams of protein / carbohydrates do you get in per day? I’m trying to figure out what a good amount is without overloading my kidneys.
For me personally, 1 gram per pound of bodyweight is ideal, otherwise I lose some body composition. Despite what some fitness magazine have you thinking, .75-1 gram will suffice but it depends on what look you are going for. This is where tinkering and individualization comes into play. Carbs, not so sure on the answer. I vary it based on my energy expenditure for the day, type of exercise etc. I try to take it the highest amount of carbohydrates post workout (as well as my largest meal) to fuel muscle growth, sometime up to 50% of my carbohydrate intake for the day. My meals will decrease in caloric value till my next workout.
The diet I recommend is to eat as as natural as you can get. Don’t worry about kidneys, calories in or calories out. Eat till 80% full, take at least 20 minutes to consume your meal and drink lots of water (half your body weight / 2 in ounces as a minimum). No processed food, with the exception of some protein and a few supplements for a specific reasons. Essentially, eat a Paleolithic diet, or as our paleolithic ancestors used to eat. Nuts, seeds, lean meats, some fruit, little starch and no sugar and especially no bread. Supplement with high dosage fish oil, get 8+ hours of sleep. Workout with variety, functional movements and with intensity. Keep exercise fun, yet yielding results.
I know this may be more than you wanted to know, but it all relates. Hope all is well on your end!