Instead of a protein shake after workouts, what about eating tilapia which is high in protein and low in carbs?
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Instead of a protein shake after workouts, what about eating tilapia which is high in protein and low in carbs?
[QUOTE=Jesika;649452363]Instead of a protein shake after workouts, what about eating tilapia which is high in protein and low in carbs?[/QUOTE]
If you didn't, or couldn't, have whey, yet. But whey is much more bioavailable than fish.
is it okay to eat nuts and seeds during the induction phase
should I be ok starting this if for the last 2 months ive been on a cut of 250g protein/<60g fat/<60g carbs?
[QUOTE=VDoggyDogg;650342043]should I be ok starting this if for the last 2 months ive been on a cut of 250g protein/<60g fat/<60g carbs?[/QUOTE]
lower your protein intake to your lean body mass or slightly above. lower carbs to under 20-30 and raise fat to compensate for the remainder of calories. usually protein and fat intake in grams are about the same.
since ive been on 1600 calories for the past week or two should i stay at 1600 or up it on weekdays?
Im trying to increase my fat intake so that it is higher than my protein intake, but I dont know what kinds of high fat foods are good for anyone on CKD?
Quick question;
Let's say my lean body mass is 180 LBS
180 lbs so 180 grams of protein -> x4 720 cals
20 grams of carbs -> x4 80 cals
it's 800 cals, so ,if i want to be on, let's say 1200 cal diet, is it okay to eat 400cals -approximately 50grams- of fats? or should i just ignore my calorie limit and take the fat to 180 grams as well?
i am confused. thanks in advance =)
[QUOTE=barrera14;651301613]Im trying to increase my fat intake so that it is higher than my protein intake, but I dont know what kinds of high fat foods are good for anyone on CKD?[/QUOTE]
Oily fish, fatty cuts of meat (check out cheap ground beef), chicken thighs, eggs, butter, olive oil, flaxseeds, almonds, brazil nuts, pecans, walnuts, cheese, cream and cream cheese, coconut oil, olives, fresh coconut, avocado.
[QUOTE=FattyBastard;651562453]Quick question;
Let's say my lean body mass is 180 LBS
180 lbs so 180 grams of protein -> x4 720 cals
20 grams of carbs -> x4 80 cals
it's 800 cals, so ,if i want to be on, let's say 1200 cal diet, is it okay to eat 400cals -approximately 50grams- of fats? or should i just ignore my calorie limit and take the fat to 180 grams as well?
i am confused. thanks in advance =)[/QUOTE]
No, that's too low.
If you have to lose a lot of weight in a short time (I know a woman has to lose 30lb in order to adopt her foster daughter), then you need a PSMF, where you eat 1.5 - 2g of protein per pound of lean, 20g of carbs and a lot of fish oil.
It works, but it's not fun, and if you are not tied for time, keto will give almost as good results on twice the calories and without the pain and suffering.
[QUOTE=Eileen;651586263]Oily fish, fatty cuts of meat (check out cheap ground beef), chicken thighs, eggs, butter, olive oil, flaxseeds, almonds, brazil nuts, pecans, walnuts, cheese, cream and cream cheese, coconut oil, olives, fresh coconut, avocado.[/QUOTE]
thanks for the list ... also I wanna know if I should count the carbs from lettuce and other greens towards my daily carb intake.
Also i cant figure out what my daily calorie/fat/protein intake should look like if I weigh 220lbs with 23% BF? Is there a formula?
[QUOTE=barrera14;651883413]thanks for the list ... also I wanna know if I should count the carbs from lettuce and other greens towards my daily carb intake.
Also i cant figure out what my daily calorie/fat/protein intake should look like if I weigh 220lbs with 23% BF? Is there a formula?[/QUOTE]
They count, but since you subtract the fiber, they usually work out at 1 or 2g per portion, so eat away.
Yes, your lean mass (170lb) is the number of grams you eat of protein, so 170g of protein, which is 30% of your cals (total 2266), 20g of carbs (80 cals) and the rest (1506 cals) is fat, so 170g of protein, 20g of carbs, 167g of fat for a total of 2266 cals a day.
[QUOTE=Eileen;652221093]They count, but since you subtract the fiber, they usually work out at 1 or 2g per portion, so eat away.
Yes, your lean mass (170lb) is the number of grams you eat of protein, so 170g of protein, which is 30% of your cals (total 2266), 20g of carbs (80 cals) and the rest (1506 cals) is fat, so 170g of protein, 20g of carbs, 167g of fat for a total of 2266 cals a day.[/QUOTE]
Thankyou again..Ive read conflicting posts on here and they say that your fat intake in grams has to be higher than protein in grams or else your body wont use fat as it major source for energy but protein instead.
[QUOTE=barrera14;652414833]Thankyou again..Ive read conflicting posts on here and they say that your fat intake in grams has to be higher than protein in grams or else your body wont use fat as it major source for energy but protein instead.[/QUOTE]
That ratio will give 65% of your calories as fat, and 30% as protein, which is what you need. It's handy rule of thumb to have similar numbers of fat and protein in each meal, keeps it easy to hit your macros without having to whip out the calculator every meal.
i am 186 lbs, 6'1 and am thinking of bulking to gain some muscle. Do you think I should do keto to get below 10% body fat before I bulk up or should I go at my 17% bf?
also ive lost about 40 lbs and people have said that my arms look kinda skinny while I still have a little fat around my stomach. Does this mean I've lost a good deal of muscle?
I'm going to start a Keto diet tomorrow, but took a crash course at it this weekend just for a "test drive" to see where I'll need to make some adjustments.
I'm male, 32 years old, 6'1" tall, 205 lbs., and ~18-20%bf. Since January 10th to today, I've gone from 235 lbs. to the 205 lbs. by mainly cutting down my extremely carb heavy diet and getting back to the gym 5 days a week; I still haven't got into a good weight routine, but I do at least 45 minutes of cardio 5 days a week (always burn 750+ calories based on the cardio machine readings).
For Keto, I'm going to shoot for 2100-2200 calories per day:
160-180g protein - ~680 calories
160-180g fat - ~1530 calories
> 20g carbs - > 80 calories
During my weekend crash course, I had no problem staying under 20g carbs, but I'm having a hard time getting enough fat. Sitting here Sunday night, I'm at 140g protein, 90g fat, and 9g carbs... this is only ~1300 calories and I'm not hungry... it must be from the increase in fat and reduction in carbs from what my diet has consisted of lately (was consuming over 60g of carbs per day).
I'm going shopping tomorrow to get some salad dressings that are higher in fat, and a few other staples. Any comments, recommendations, or critiques are more than welcome.
What about olives... are they good?
So Ive took my time and read through this thread for the past week and this is what I came up with for my numbers. (someone please correct me if I'm wrong)
My stats:
6'1
245lbs
BF- 20%
LBM-196lbs
Maintenance cals- 3675
Fat loss cals= 3175
Protein cals= 800 (200x4)
3175-800= 2375
Fats cals= 2375
Fat= 263 grams
P 200/ F 263/ C ???
I believe that I have everything correct someone please advise on carb intake for Monday-Friday.
Thank you in advance!
[QUOTE=BrahLesnar;657196813]So Ive took my time and read through this thread for the past week and this is what I came up with for my numbers. (someone please correct me if I'm wrong)
My stats:
6'1
245lbs
BF- 20%
LBM-196lbs
Maintenance cals- 3675
Fat loss cals= 3175
Protein cals= 800 (200x4)
3175-800= 2375
Fats cals= 2375
Fat= 263 grams
P 200/ F 263/ C ???
I believe that I have everything correct someone please advise on carb intake for Monday-Friday.
Thank you in advance![/QUOTE]
Perfect - except that unless you have a very demanding manual job, I think your maintenance calories are too high, which also gives too many fat grams.
I make it 2600 calories for fat loss (base on lean mass, not total weight) which gives you 187g of fat.
[QUOTE=Eileen;657219313]Perfect - except that unless you have a very demanding manual job, I think your maintenance calories are too high, which also gives too many fat grams.
I make it 2600 calories for fat loss (base on lean mass, not total weight) which gives you 187g of fat.[/QUOTE]
Thank you for the corrections. I have a desk job so I don't have too much physical activity going on. Now for my carbs during the week, am I only getting them from veggies and not directly from a carbs source ( oats, brown rice, etc) ?
For my weekend carb up Im a ill be eating 910g of carbs from Friday night till Saturday midnight? with fat below 91 grams..
200LBM/2.2= 91KG
91kg x 10= 910grams of carbs
[QUOTE=BrahLesnar;657399883]Thank you for the corrections. I have a desk job so I don't have too much physical activity going on. Now for my carbs during the week, am I only getting them from veggies and not directly from a carbs source ( oats, brown rice, etc) ?
For my weekend carb up Im a ill be eating 910g of carbs from Friday night till Saturday midnight? with fat below 91 grams..
200LBM/2.2= 91KG
91kg x 10= 910grams of carbs[/QUOTE]
Yes, during the week, get your carbs from green veg only, not oats or rice, keep those for carb-up.
Unless you have a killer gym workout, 910g of carbs is too much for your carb-up. I would set your carb-up calories close to maintenance (your real maintenance, not some of the silly numbers I see in calculators) and reverse the macros.
[QUOTE=Eileen;657445973]Yes, during the week, get your carbs from green veg only, not oats or rice, keep those for carb-up.
Unless you have a killer gym workout, 910g of carbs is too much for your carb-up. I would set your carb-up calories close to maintenance (your real maintenance, not some of the silly numbers I see in calculators) and reverse the macros.[/QUOTE]
Thank you for the correction on the confusion. Now Im still a little unsure on how to get my p/f/c number for the weekend...help?
Maintenance cals- 3,100
Fatloss cals- 2,600
i know keto is supposed to limit muscle loss, but if u are losing a lot of weight quickly (like 1lb/2days), will it cause a good deal of muscle loss as well?
Hi everyone! After reading through this post my friend and I decided we were going to try this. Sounds like people are having a lot of success and the food choices seem much more appealing than what most diets offer. We're both females looking to build more muscle and trim some fat.
As for my numbers, I'm 5'4, 130 lbs, 25% BF.
I work a desk job so to get my maintenance cals I thought body weight x 13 was more appropriate? 130x13= 1690. 1690-500 = 1190. This seems way too low... am I doing that wrong? Should I stick with 130x15?
Bodyweight by 13 is a good maintenance level for someone with a desk job. You don't have to drop cals by 500 for cutting on keto. Eat to appetite, and don't eat if you are not hungry. Forget the six meals a day thing, wait until you are hungry, then eat a keto meal. Most people find they eat three or four meals on keto.
OK great, thank you for the quick response! My friend and I cut out most carbs this week to see if this was the right plan for us/if we could realistically do it and surprisingly it wasn't very hard :) I felt a little dizzy and nauseous the first day or two but feel much better now and don't feel as hungry during the day. So now that I've figured out my numbers I'll continue on a more strict plan. Thanks for all of the great advice! I must have spent a good 2-3 hours reading through all the questions, answers and stories on this topic. Good luck everyone!
Hi guys, just pondering a few questions in regards to the keto diet and hoping i could get some good answers.
When people are talking about having the same fat content and same protein content each meal, they are talking "the same" in relation to the two being "same" in grams, NOT CALORIES right?
example; 4oz chicken breast which is roughly 22-24grams protein vs. 2 tablespoon of olive oil which is 24-26 grams fat.
Also, while on keto, to hit my macros, i panfry my chicken breast in olive oil. How much of the olive oil is actually sustained in the chicken and taken down with the meal?
example meal would be 4oz chicken breast cooked in 2 table spoons olive oil.
Assuming that i have 6 meals a day, having or cooking EACH meal in 2 table spoons of olive oil will suffice my target of 150 grams fat and 1350calories from fat or am i wrong?
Sorry if my questions are difficult to understand, thank you
Yes, you are aiming for 65% of calories from fat, and 30% from protein, but that works out very close to 1g of fat per gram of protein.
Unless you have a freezer full of it, don't bother with chicken breast. It's expensive and you have to add fat (and olive oil is not ideal for cooking with). Go for food which has the fat built in, eggs, oily fish, chicken thighs, rib steak, lamb chops, nuts, avocado etc.
If I'm cooking something in oil and there's oil left on the pan, I tend to swish my vegetables around in it to mop it up. Much easier than trying to measure leftovers and subtracting.
I need a little help with my diet on my carb up days. On my non-carb up days Im eating 200 protein 186 fats and 20-30 carbs all from veggies. Now my question is how many carbs do i intake on my carb up days??
I'm currently on the keto my first week and was wondering if anyone could help me out with this question...please and thanks!
are you supposed to carb-up every week friday afternoon-saturday night?