So I think I have the numbers for my plan mostly worked out.

For NTD it ended up at 2680cals with a split of ~ 41-30-29 (assuming protein and carbs are 4cal/g, and fats are 9cal/g).

I think for the TD I'll just add in the gainer shake like I've been doing to bring me up to ~3000cals total. It will screw with the overall split a little but just for the PWO meal so no big deal.

If anyone wants the spreadsheet I can send it over.

IW