how does this keto plan look?

[joshh]

okay so i'm 165lbs, need 2000 cal a day and i need 125g protein a day.
so 125 x 4 = 500cal from protein.
rest of my calories need to come from fat so 166g fat x 9 = 1500cal = total 2000cal
=125g protein/166g fat per day

does this look right? i thought for a keto to work properly it needs to be 4:1 ratio, fatrotein/carbs?
I did a keto back in the past but i went overkill on the protein (250g/day) and according to research, my liver would have converted the excess protein to glucose

[jypoll]

you need more protein and less fat, i just did a succesful 5 weeks on CKD. I was over 220, about 175-180lean, and i was eating 225g protein 25g carbs, and i started at 120g fat, but went down about 10 g each week.

is 165 your total mass? or lean mass? either way you need 180+g protein. You will need some carbs, especially fibre so allow 20-25g for carbs. and try 100g of fat at the most.

what are you full stats?

[slfmade]

I'm gonna have to disagree with jypoll. If you research the CKD Diet (search it on the forum and look for "top's" thread) You want High Fat, super super low carbs, and moderate protein intake for days 1-5. Then followed with a Super High Carb load for 18-36hrs with a decent amount of protein, but very low fat. Then start over. Workout timing is very important.

Though the way jypoll ran it may have worked for him, it's not the basic structure for the CKD. However, CKD is not the only Keto Diet out there. So the advice you're seeking would really depend on what Keto Diet you're running.

[jimmyinkedup]

i prefer that 75-80% of my cals come from fat . 20-25% from protein and carbs are strictly incidental.

[jypoll]

I'm gonna have to disagree with jypoll. If you research the CKD Diet (search it on the forum and look for "top's" thread) You want High Fat, super super low carbs, and moderate protein intake for days 1-5. Then followed with a Super High Carb load for 18-36hrs with a decent amount of protein , but very low fat. Then start over. Workout timing is very important.

Thats what i did for CKD, i had 1 day a week where i ate 350-400g carbs in about 12 hours, same protein and minimal fat. I thought 18-36 hours was a little too long. 25g carbs is super low for me and hard to consume less. so i workout out in the morning then carb load all day, for the other 6 days of the week i ran what is posted above. 25g carbs is super low for me and hard to consume less. I attempted 220g protein but rarely achieved it as i got full so i had usually 200. Im just thinking 125g Protein is low on 2000cal diet and 165g fat is unnecessary. I usually consumed below 2000 cals with 200g protein and i lost 16lbs in 5 weeks, with minimal strength loss and no muscle size loss

http://forums.steroid.com/showthread...g#.Tu1xTM28VLs

[slfmade]

I'm gonna have to disagree with jypoll. If you research the CKD Diet (search it on the forum and look for "top's" thread) You want High Fat, super super low carbs, and moderate protein intake for days 1-5. Then followed with a Super High Carb load for 18-36hrs with a decent amount of protein , but very low fat. Then start over. Workout timing is very important.

Thats what i did for CKD, i had 1 day a week where i ate 350-400g carbs in about 12 hours, same protein and minimal fat. I thought 18-36 hours was a little too long. 25g carbs is super low for me and hard to consume less. so i workout out in the morning then carb load all day, for the other 6 days of the week i ran what is posted above. 25g carbs is super low for me and hard to consume less. I attempted 220g protein but rarely achieved it as i got full so i had usually 200. Im just thinking 125g Protein is low on 2000cal diet and 165g fat is unnecessary. I usually consumed below 2000 cals with 200g protein and i lost 16lbs in 5 weeks, with minimal strength loss and no muscle size loss

http://forums.steroid.com/showthread...g#.Tu1xTM28VLs

My Bad and my apologies. I read it wrong. I thought you were saying that you went down to 10g of fat per week. Not that you decreased your fat by 10g. I was like 10g of fat a week is WAYYYY to low. Makes sense now.

Still though...I agree with splits that jimmy refered to. I haven't run CKD yet, but when I do I'll more than likely run a pro/carb/fat split of 30/5/65 split when I do.

[joshh]

jypoll, as i said in my first post i previously done it with 250g protein and 80-100g fat and did not drop body fat. i then did some research and found out that the excess protein would have been converted into glucose which is completely the opposite of what a keto is and which is why i didn't see results. 165lbs is total body mass, 125lbs would be my lean mass so 1 gram per pound is all i would need as a minimum to preserve muscle mass. the whole concept behind keto is to feed your body excess amounts of fat so that your body thinks "this fat is going to keep getting fed so we can use it as energy". 80-100g protein is not enough to make your body think this.

[slfmade]

I've never heard of your body using protein as a primary energy source. Carbs and fats are all I was aware of that were used for energy. As always I would love to learn something new. Can you please post the research where you found that protein is converted like that?

[joshh]

The process is called Gluconeogenesis, have a read up on it

[jypoll]

yea some of the protein will absolutely be turned to carbs, since protein is much easier to convert to carbs then fat this will happen, but if your phisically active those carbs will get used right away and keep you in ketosis. But for me at 175 lean i would only be concerned if i was consuming 250+. Thats for me atleast. But you say "80-100g protein is not enough to make your body think this." I think you meant fat, but it isnt the fat that regulates whether u are in ketosis it is your blood sugar level. I used ketostix to make sure i was at an adequate level of ketosis and whether i need to change my diet. I think 250g of protein is obviously too much but dropping all the way to 125g is a big change.

[jypoll]

Something else i may suggest, try the 125g protein but reduce your fats. you have calculated your TDEE from 165lbs, but you said you are 125 lean. Your TDEE should be calculated from your lean mass, as fat stores do not burn calories. i had to consume below 2000cals to burn fat at over 200lbs so i suggest you drop your total calories by a few hundred.

[joshh]

just a bit of an update 14 days in:

i have been on 2100 cals, 125g protein, 180g fat and have dropped 7lbs so far and no muscle loss and i'm not even lifting, only 90 minutes cardio twice a day. dropping the protein and upping the fats seems to be working much much better