I'm trying to go for "body recomposition" rather than straight up weight loss. That is, building muscle while losing fat at the "same time." Same time is in quotes because it's more like alternating quickly, and I know some nitpicker will point that out.
Most sources agree that you should need to lift heavy weights, and eat more calories on your workout days while eating less on your rest days while also eating lots of protein. But everything after that... well, look, here's two articles from the same guy which give wildly different numbers:
The first article uses a chart to calculate your maintenance and then recommends 100kcal above for workout days, and 500kcal below for rest days.
The second article has you use MyFitnessPal's calculator, and recommends that bmr + 15% for workout days, and bmr - 10% for rest days.
For protein the first article is 1.35g per pound of desired lean body mass.
The second article is 1.5g per pound of current weight.
For me the difference is 800kcal and 100+ grams of protein! So I'm hoping this guy is just wrong, and there are better requirements somewhere that I can't find.
Now, here's where I get to why I'm asking on the Soylent forums. I don't think I can hit the protein and calorie goals with Soylent, certainly not 100% Soylent.
For instance, on a rest day according to the first article I should have 1600kcal and 243g protein. That's four bottles of Soylent, but that gives only 80g of protein!
But I'd rather stick with Soylent for both cost, convenience and nutrition... so...
Am I missing something? Is there better science out there? How much protein and calories do I really need on workout days and rest days? (Frankly, I'm not even sure I could hit that protein target in 1600kcal even cooking all my meals.)