Newbie Here

[dalessandro12]

I've been doing a lot of research reading stickies here and am ready to do CKD on Monday. I currently weigh about 211 and was am aiming for about 200g protein, 125g of fat and less than 50g of carbs.

Does this sound ok?

Should my protein be 1g per lb of lean mass? If that's the case I should kick it down to about 160g.

Also, for carb up, how do I figure out how many carbs for load? How do I consume? Meaning, some Friday night after workout and rest Saturday? Complex or simple?

Please advise.

[mygame11]

When you carb up you always want clean carbs. Brown rice, wheat, oatmeal etc. (complex, not too many if any at all of simple carbs)

IMO, (just my opinion) I think your 200g protein is too high. But depending on caloric intake it could be ok, this should also increase your fatg's too though.

I have just learned that you can consume 60 carbs a day, but it will take you longer to enter ketosis and it is not quite as effective as under 20-25 grams a day.

A general count to go by would be 65% fat, 30% protein, and 5% carbs. Like I said...it is general, you can finagle it to fit your needs, but it a nice guide. Good luck.

[carbotoo]

yeah, fat's too low, and protein's too high. 1 gm. per lean body weight of protein and about the same or higher in fat is a typical starting point.

carbups are the same ratio, but reversed; 60 carbs 35 protein and 5 fat. there are different views on the amount of fat though - i tend to keep it higher at the very beginning of a carbup with simpler carbs.

1 theory is to move from hi-GI carbs directly after depletion wo to lower-GI carbs further on in the depletion. ie. - best time to pig out is right after depletion - friday night, then saturday start with whole grains, protein and lower fat. good luck!

[dalessandro12]

yeah, fat's too low, and protein's too high. 1 gm. per lean body weight of protein and about the same or higher in fat is a typical starting point.

carbups are the same ratio, but reversed; 60 carbs 35 protein and 5 fat. there are different views on the amount of fat though - i tend to keep it higher at the very beginning of a carbup with simpler carbs.

1 theory is to move from hi-GI carbs directly after depletion wo to lower-GI carbs further on in the depletion. ie. - best time to pig out is right after depletion - friday night, then saturday start with whole grains, protein and lower fat. good luck!

So about 150p and 150f? I took 2000 calories as my baseline, subtracted my lean mass in protein and 50g in carbs. From there I used the rest of my calories to find fat (at 9 calories per gram) and came up with the following:

Monday-Friday
2000 calories
153g protein (4 cals each=612 cal)
50g carb (4 cals each= 200cal)
132g fat (9 cals each=1188)

Saturday-Carb Load
2000 calories
153g protein (4 cals each=612 cal)
50g fat (9 cals each=450 cal)
234 carbs (4 cals each=938 cal)

Do I still need to up the fat to be equal to (or more) than protein? Or should I start with this?

[Vietgoboi]

I advise lower your carb under 30g a day for keto.

Carb up = 70% Carb, 15% protein, 15% fat (Did my first carb up on keto today)
http://forum.bodybuilding.com/showthread.php?t=113749101
ratio are close



Do I still need to up the fat to be equal to (or more) than protein? Or should I start with this?
As long it all adds up close to 65%/30%/5%

[jecristragedy]

Do I still need to up the fat to be equal to (or more) than protein? Or should I start with this?

they wont be equal just close

[dalessandro12]

I advise lower your carb under 30g a day for keto.

Carb up = 70% Carb, 15% protein, 15% fat (Did my first carb up on keto today)
http://forum.bodybuilding.com/showthread.php?t=113749101
ratio are close


As long it all adds up close to 65%/30%/5%

50g was going to be my max, shooting for about 30g. So for my carb up, at 2000 calories I should do about 350g carbs, 75protein and 75g fat? I though the protein stays the same all week long?

[Vietgoboi]

So for my carb up, at 2000 calories I should do about 350g carbs, 75protein and 75g fat? I though the protein stays the same all week long?
Correct. Your trying to refuel & produce glycogen for that one day for growth.

During course of keto, the protein ratio should be close to 30%,
Fat shouldn't be higher then 70% as well

Your goal is to allow your body one source of fuel and that fat*

[dalessandro12]

Correct. Your trying to refuel & produce glycogen for that one day for growth.

Ok, so I think I'm going with this:

Sunday-Friday
2000 calories
153g protein (4 cals each=612 cal)
30g carb (4 cals each= 120cal)
140g fat (9 cals each=1268)

Saturday-Carb Load
2000 calories
350g carbs
75g protein
33g fat

Better?

[Vietgoboi]

Ok, so I think I'm going with this:

Sunday-Friday
2000 calories
153g protein (4 cals each=612 cal)
30g carb (4 cals each= 120cal)
140g fat (9 cals each=1268)Question,

Are you muscular?
What your daily life?
Desk job?
All these can also contribute to burning calories, so you might want to rethink about placing your calories maintenace bar higher.
Too low can also harm your weight loss gains,



Saturday-Carb Load
2000 calories
350g carbs
75g protein
33g fat

Better?For carb up day, you should manage to eat higher in calories then your maintence. Maybe 2500 for example.

[dalessandro12]

Question,

Are you muscular?
What your daily life?
Desk job?
All these can also contribute to burning calories, so you might want to rethink about placing your calories maintenace bar higher.
Too low can also harm your weight loss gains,

For carb up day, you should manage to eat higher in calories then your maintence. Maybe 2500 for example.

I would say I have a large frame, use to wrestle. My problem area is the gut with very little fat in my upper body and legs. I work a desk job but would say I am active outside of work hours. My office just moved and we are now next to a YMCA. I think I am going to get in 30 minutes of cardio or lifting during my lunch breaks a few times a week.