Pleatued- should I count calories? (REPS!! to good ans)

[mizzpri]

I seriously dont get this. I do the spinning class atleast 5 times a week, lift atleast two times a week.

My diet is 75 fat- 20 protein and 5 carb..
Lots and lots of veggies and 1 gallon of water.. Although I ve not been counting calories lately.,. . I was 123, easily went to 117..then with strict diet went to 113, then I was 117, and now I m still 117...:(

I have severely plateaued and now I feel hopeless. I never count my calories, because I m too lazy..But should I start doing that?

Here's my main question of this thread...
SHOULD I be counting calories to lose fat on KETO????

Major reps!!
thanks follks

[gfundaro]

How else do you know whether you're eating too much or not?
Does everyone think you can't gain fat on keto??? You can!

[SheWulf]

If you're not keeping track of calories, how are you keeping track of macros? (curious)

And i agree with gfundaro, you do have to track calories if you want to accurately gauge things.

[Smelly_Pits]

I say count for a week. You might be surprised at what you find. If things are way off from what you thought then there is your problem.

[Jxstatic]

I think if you upped your protein/confidence and lowered your over-all caloric intake. You'd start to breakdown fat again, possibly more efficiently.

[mizzpri]

well, I was sorta reading the atkins book and it says not to count calories, just count the carbs. I used to count in the beginning, but then I stopped....I am replicating the same diet, except for a lotttttt more chicken. Sometimes I go over board on ranch. SO I know for sure that my carb is low, and fat and protein I may be way off because of so much chicken added. And I m thinking the excess protein is getting converted into glucosee.. i guess i should go back to eggs and spinach and only one serving of chicken. Jeez I have no idea why I m so hungry all the time...

I got a scale today so im going to literally write everything I eat and how many ounces..etc. And yes, I should do this for a week and see. I was on periods last week too, so that could be another reason I was so hungry and sooooooooo not happy...eek.

Quick questions
1) what is the difference between a teaspoon and a tablespoon? Is one tablespoon = 2 teaspoon?
2) I have no idea how to count brocolli and spinach. One cup of each is hardly anything like......do you squish it all in the cup and calll it one cup or loosely place it and cal it one cup
3) When fitday says that x ounces of chicken legs has x nutrition facts. The ounces is only for the meat part right.. I mean when they weighed it, did they weigh the bones?

Thanks a ton!!

[mizzpri]

I think if you upped your protein/confidence and lowered your over-all caloric intake. You'd start to breakdown fat again, possibly more efficiently.

uhm, i already upped my protein, but I m thinking my fat is way higher...Also saturated fats. And ranch on salad..I go 1 tablespoon then 2 then 3...coz its so fdamn tasty........

[mizzpri]

Seriously...

Just give it to me now. I need to be spoonfeeded here. SO sorry. But I m very very frustrated...Go ahead and tell me # of calories I should be taking in per day. Also tell me the % macros. ..Just give me number and I ll follow it religiously..

I am 5'2.5
116.8 right now.
My BMI is 20 ( I used some website to calculate this, I have no idea how accurate this is.)

[mizzpri]

How else do you know whether you're eating too much or not?
Does everyone think you can't gain fat on keto??? You can!

Gfund, I m sure you've explained how this happens before..but a refresher would be awesome...I m thinking its the glycerol that gets converted to glucose and then stored or does it cause a insulin spike?...

So fats should be under limit too?
I am definitely taking 1 g of protein per pound..

[MassAppeal]

mizzp, we pretty much eat the same thing. i eat lots of chicken thighs and ranch(but then im bulking). i limit my ranch to 4-5 oz a day though since it has like 2g carbs per serving. did u mention the ranch you're using has 0g carbs?if so which kind is it?you definitely need to count calories. and btw those calorie calculators are **** and there is no calculator thats a 100% accurate.you can use it as a guide/starting point though. i used this calculator when cutting and it has a pretty good estimate

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

[bigg_K]

Get a weight measure, and count those puppies!

I was just doing Keto without counting, and well it started all fine. But then I started throwing in an extra 2 bacons here. Extra 2 tablespoons of PB there. ANd before you know it BANG another 700 calories haha.

As for how to do it, the way I find easiest, is to NOT deal with Tablespoons, ounces, whatever. Just look at the grams, measure in grams, and its real easy.

[mizzpri]

mizzp, we pretty much eat the same thing. i eat lots of chicken thighs and ranch(but then im bulking). i limit my ranch to 4-5 oz a day though since it has like 2g carbs per serving. did u mention the ranch you're using has 0g carbs?if so which kind is it?you definitely need to count calories. and btw those calorie calculators are **** and there is no calculator thats a 100% accurate.you can use it as a guide/starting point though. i used this calculator when cutting and it has a pretty good estimate

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

Thanks!! I just checked out the calculator. Its way amazing. Big reps!! And yeah, I used to be a bulimic when I was not on keto.. Binge......throw up....repeat...

Thankgod keto got me over my bulimia!

[mizzpri]

Get a weight measure, and count those puppies!

I was just doing Keto without counting, and well it started all fine. But then I started throwing in an extra 2 bacons here. Extra 2 tablespoons of PB there. ANd before you know it BANG another 700 calories haha.

As for how to do it, the way I find easiest, is to NOT deal with Tablespoons, ounces, whatever. Just look at the grams, measure in grams, and its real easy.

aite thanks for the idea homieeeeeeeeee, I get confused lol...I got the scale today and gonna use it... ;)

[jhj]

1. Calorie intake calculation:

Calculate your BMR first: http://www.bmi-calculator.net/bmr-calculator/

Your caloric intake next: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

2. Count Calories, that is the most important thing you can do. Count everything on a scale and use Fitday as it makes life a lot easier.

3. 1 Tablespoon=3 teaspoons

[timmymayes]

As far as calorie intake on the keto you'll find it alot in the stickies at the top of the forum in more detail but generally speaking this is recommended.

Calorie intake: 10x body weight (200 lbs = 2000 calories)
50g Carbs (this is a constant for everyone)
30g Post work out shake with dextrose
1g protien per 1lb of body weight (200 lbs = 200g protien)
figure out how many calories you are getting from the carbs and protien by adding thei # of grams together and multiply by 4. The above would be 200 g protien 50g carbs so 250 * 4 or 1000 calories of your 2000 would be carb * protien. Then you need 1000 calories of fat. Fat has 9 calories per gram so divide 1000 by 9 and you get 111g of fat.
That gives you 2000 calories 111g fat, 50g carbs 200g protien.

Again that is the basic explanation. Here is some detailed info
http://www.bodybuilding.com/fun/dorian6.htm
http://www.bodybuilding.com/fun/dorian7.htm

[¡STFU!ˇNˆLIFT!]

timmy that is for bodybuilders not 110 lb women ..
get a grip
10x on Keto you would be in starvation mode and definately not getting enough protein:fat

[mizzpri]

Ok , I repped all of you guys..... thansk for the advice.

[Bramble]

do your self a favour and dont count calories! just listen to your body it knows what it wants. if your hungry eat if not dont simple