shit, double posting here.
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shit, double posting here.
If you're getting all your carbs from broccoli then timing is irrelevant but meals will be better if you spread them throughout the day.
Protein, carbohydrates and fats can be converted into glycogen.
Due to this it's important to not eat too much protein or fat while on a keto diet.
I'll run the numbers if you detail your stats and macros.
Also, eating pure butter before bed to meet fat intake sounds gross and probably isn't healthy.
Just ad olive oil to all your meals.
Roughly 1tbsp (15g) of evoo has 120 calories, 14g fat, 0 carbs and 0 protein.
although it is a little funny to think of you sitting at your kitchen table licking a butter stick. lol
are you going keto because you hit some sort of sticking point or do you just like the diet. If its just a sticking point there may be less restrictive ways to lose the weight.
Hi man, I'm 18, 5'11 with a gym goings of 5 days a week and a warehouse part time job. I'm aiming for 2200 calories per day with a macro ration of p/c/f 131/171/22.
I'm still trying to understand the foods tbh. I'm getting too much protein during the day hence the reason for the butter! By the way love your posts!
almonds or other nuts are an easy way to get your fat up through the day so you're not licking butter at night.
[QUOTE="Nephets;7244515"]
When I did keto I was eating around 50g of carbs so I could fit the nuts into my macros. At 25g I guess you are going to have a hard time fitting anything in there.[/QUOTE
I know. Nuts looked great for fat too. Do you think I should adjust my macros slightly?
It's cool buddy.
That's what I figured just checking.
What's your weight?
Will you ballpark your body fat percentage?
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It's cool everyone has to start somewhere.
Your target calories and macros look good but at 2,200 calories I'd tweak them a bit because you can eat more carbs and still reach ketosis.
A split of 60f/5c/35p at 2,200 calories will give 147g f/28g c/193g p
Like BIB mentioned previously, don't forget a reload day where you eat at least 30-50g of carbs with every meal.
Most of the keto diets I've seen have higher fat in grams than in protein. I thought that was necessary to reach ketosis? I will try this though as it is why I have started this thread. To get feedback from experienced members such as yourself and all who have contributed. Many thanks
If it makes you feel more comfortable you can eat 0.8g protein pre pound of bodyweight.
That would give you a split of 67f/5c/28p 167g f/28 g c/154g p
Edit: The reason you often see fat higher than protein is due to a default ratio of 73/5/23 in order to reach an optimal ketogenic to anti ketogenic ratio of 1.85.
Based on the k to ak equation a ratio above 1.5 must be met for epilepsy patients.
Based on the thread title, I thought I was going to see an image of a nasty dooky...then upon reading thought I was going to read about a keto trial...now I'm just confused.
With the high fat intake and carbs exceeding 100g/d over days how is the body not going to simply slam that excess fat right into the adipose cells with a vengeance?
Maybe I'm missing something, but again, confused...
Most people fail to get to a keto state because they try and cut and get to keto at the same time. I eat unlimited amounts of calories, still within the keto macro allowance of 80% fat, 20% protein, and only stray carbs until I am fully in keto and then restrict calories. This way you have all the energy, you need to power through workouts and the day in general.
On a side note. Both I and science seem to agree; you will not lose fat any more efficient using a keto diet than any other approach if that is your goal. I used it because my 3h workouts seemed to be easier to power through while using ketones for energy but that is only my personal experience and nothing else.
It's something worth trying I believe though. I would like to see how my body responds to high fats. It may not be for me in the end. I plan to keep to this diet for around a month or two. Is this too short a time for it to work? Also I am slightly alarmed at the rate of weight loss currently. When posting yesterday I had was 86.6kg or 190lb. Today without being to the bathroom or anything I have woken up to be 85.5kg or 188lb. Is this normal?
just keep in mind with the lack of carbs in your diet, the body will drop a bunch of water initially. May be more relevant in the beginning to take measurements or just go by the mirror.
You will feel better week after week on the keto....just the first bit is rough.
it is just the water....You will have to measure your muscle loss by your lifts in the gym. As long as they aren't dropping drastically then you're fine. May drop a bit in the beginning due to the lack of carbs and your body not using the fat as efficiently as it will be in the coming weeks. But you will be fine. Just train as hard as you can in the gym.
I train fasted all the time, have to figure out how your body responds to itQuote:
Originally Posted by hollowedzeus
Id say as long as you're giving your body a reason to hold onto the muscle then it will. Train hard, go to failure and your body will adapt by rebuilding the broken down muscle. I think a lot of people get into trouble when their 'mailing it in' at the gym while in a calorie deficit and the body adapts by breaking down the muscle because what it has isn't being used. Hope that makes a little sense.
that should be just a short term problem. My lifts are off when I lift fasted in the morning.
Day 4 - feeling a little better today. Still not 100%. Had some omelette, bacon and chorizo and lots of jalapeņos. Nailed the macros on the head. Is it okay to only eat 3 times per day on keto? Does it make a difference?
Peace guyss
don't listen to this troll I've done keto for a year straight no re feeds nothing ,
once you are fat adapted you use fat a fuel NOT PROTEIN
I don't call myself an exspert with keto but all my clients follow my protocols and I test blood levels always ,
two things will knock you out of ketosis
obviously Carbs .
and high protein intake because this will be converted by the liver to glucogenisis I believe its around 54% can be converted to glucose , this is why on a WELL FORUMLATED keto diet not a dirty pointless one you keep protein at 0.8-1.0g per LBM anything more can knock you out and you will feel like shit if you are converting protein into glucose cause its very taxing on the body and takes a lot out of you ,
as for training , train fasted I like MCT oil pre with whey but doesn't matter , when your fat adapted you can go days without eating would not recommend this for muscle building but for fat lost this is the wonders of keto you never get hungry not mood swings nothing unles you are comsuming to many carbs or to much protein
best of luck not checking back in this thread to much going on
when I was keto adapted I did 7 meals and day and than went down to 1 meal a day it doesn't matter how many times a day you eat with any diet and specially keto since its muscle and protein sparing with they ketones long as you are truly in ketosis and not glucosgensis