Step By Step Keto Diet Plan!

[QUOTE=ybernal;698455581]Hey Blinfaith, or anyone, I'm new to this diet so I was wondering if anyone can assemble a small list of the foods that we can eat as far fruits and nuts and maybe even some examples of what to fill the fat calories with. Thanks!!! :)[/QUOTE]

[url]http://forum.bodybuilding.com/showpost.php?p=644048583&postcount=5[/url]

And read the entirety of Shadowwalker's sticky on the forum's main page. It is full of helpful information.

Adding fats is easy with oils, heavy cream, and fatty animal parts.

Cool. Thanks. And btw, I'm from Chicago too!!! :)

I work out every morning one muscle group a day, but will the keto diet work for me since i am consuming the majority of fat after my workout? if so how should i go about this?

when you eat your meals shouldnt make a difference, and fasted training... which it seems you are doing, can be beneficial for fat loss.

this being said... the fact that you're "working (only) one muscle group every morning" leads me to believe you should check out some of the training articles here on BB.com because you probably dont know what you're doing and could achieve better results with a better planned routine.

I have another question. The sticky says to eat 1 gram of protein per lb of lbm. For me it would be 94g per day. Then it says to multiply it by 4 to get your protein calories for the day. Again, for me it would be around 400 calories. However, each of my protein meals add up to be almost 300. If I follow the sticky, most of my calories would be coming from protein. So my question is should I follow the sticky or just figure out the amount of calories that should be coming from protein according to the 65/30/5 ratio and just try to fit in as much protein into those calories? Thanks a bunch!!!

[QUOTE=ybernal;700622111]I have another question. The sticky says to eat 1 gram of protein per lb of lbm. For me it would be 94g per day. Then it says to multiply it by 4 to get your protein calories for the day. Again, for me it would be around 400 calories. However, each of my protein meals add up to be almost 300. If I follow the sticky, most of my calories would be coming from protein. So my question is should I follow the sticky or just figure out the amount of calories that should be coming from protein according to the 65/30/5 ratio and just try to fit in as much protein into those calories? Thanks a bunch!!![/QUOTE]

I think you've picked up something wrong somewhere along the way.

If your lean mass is 94lb (are you female?, this seems very small) then you should eat 94g of protein a day, 20g of carbs, 88g of fat adding up to 1250 calories.

Let's say you are eating four meals a day. That means 22g of fat, 5g of carbs, 23g of protein adding up to 312 calories.

[QUOTE=Eileen;700981371]I think you've picked up something wrong somewhere along the way.

If your lean mass is 94lb (are you female?, this seems very small) then you should eat 94g of protein a day, 20g of carbs, 88g of fat adding up to 1250 calories.

Let's say you are eating four meals a day. That means 22g of fat, 5g of carbs, 23g of protein adding up to 312 calories.[/QUOTE]

Haha yes I am. I'm 5'0" and weight 130 lbs (59.09 kg). My body fat percentage is 24.4% (a trainer calculated my bfp) and my lbm is 98.29 lb (44.67 kg). My goal is to lose 20 lbs. Also, according to the Katch-McArdle equation on the "calculating calories and macros" sticky, my maintenance cals is 1335, but then I multiplied it by an activity factor of 1.5 and then subtracted 500 cals for weight/fat loss. So, the math comes out to 1502 cals a day. Am I wrong or should I be consuming 1250 calories a day? And I know how you got the 94g of protein (from the sticky), but how did you get the rest (grams of protein and fat) and the calories that I should be consuming? And I eat 6 meals a day as well. Apparently I did get something wrong along the way so I am very confused now. Sorry for the misunderstanding. Hopefully you can help clear it all up. Thank you for all your help.

[QUOTE=ybernal;701228971]Haha yes I am. I'm 5'0" and weight 130 lbs (59.09 kg). My body fat percentage is 24.4% (a trainer calculated my bfp) and my lbm is 98.29 lb (44.67 kg). My goal is to lose 20 lbs. Also, according to the Katch-McArdle equation on the "calculating calories and macros" sticky, my maintenance cals is 1335, but then I multiplied it by an activity factor of 1.5 and then subtracted 500 cals for weight/fat loss. So, the math comes out to 1502 cals a day. Am I wrong or should I be consuming 1250 calories a day? And I know how you got the 94g of protein (from the sticky), but how did you get the rest (grams of protein and fat) and the calories that I should be consuming? And I eat 6 meals a day as well. Apparently I did get something wrong along the way so I am very confused now. Sorry for the misunderstanding. Hopefully you can help clear it all up. Thank you for all your help.[/QUOTE]

If your lean mass is 98.3lb, then you need more than 94g of protein, you need 98.3g, which we'll round up to 100g. So 100g of protein, which makes up 30% of your total calories, which are now 1340. Allow 20g for carbs (80 cals) and the rest is fat, 95g.

If you want to eat six meals a day, you can, but there's no particular benefit. It does mean spending a lot of time in the kitchen, and you are talking about pretty small meals. Four bigger meals might be more satisfying.

[QUOTE=Eileen;701234101]If your lean mass is 98.3lb, then you need more than 94g of protein, you need 98.3g, which we'll round up to 100g. So 100g of protein, which makes up 30% of your total calories, which are now 1340. Allow 20g for carbs (80 cals) and the rest is fat, 95g.

If you want to eat six meals a day, you can, but there's no particular benefit. It does mean spending a lot of time in the kitchen, and you are talking about pretty small meals. Four bigger meals might be more satisfying.[/QUOTE]

May I ask how you figured that I need 95g of fat? And I'm still confused about how you figured that my cals/day is 1340? Also, I hope I make sense with this question. Lets say this is the nutritional information for cream cheese:

Serving size: 2 tbsp
Calories: 80
Calories from fat:50
Total fat: 4g
protein: 2g

Lets just say that I fill the fat content of all four of my meals with just cream cheese (I don't actually do it). If I do 4 meals a day, that would be 24g of fat/meal. So, according to the nutritional facts, I would have to consume 6 servings of cream cheese in one meal. The calories would come out to be 480 cals just from the cream cheese alone. The calories from fat would be 300 and the grams of fat would 24g. Throughout the whole day, that would come out 1900 cals from just cream cheese alone. This is obviously above 1340 cals. So, that's where I'm confused. I don't know if you can see what I mean.

If 100g of protein = 400 calories = 30% of your daily calories, then your cals are 1333.333 which we'll round up to 1340. Allow 20g of carbs, or 80 cals, and the rest of your calories are from fat.

You are making this far too complicated. Let's say cream cheese has 8g of protein and 35g of fat per 100g of cheese. Doing it per 100g is more accurate than per spoonful, as they can round up or down on small serving sizes. So if you have eaten a meal and you're 14g of fat short, you can eat 40g of cream cheese. Or make a salad dressing using a tablespoon of good olive oil.

Do all your calculations in grams, not portions sizes. 1g of protein is 4 cals, 1g of carb is 4 cals, 1g of fat is 9 cals. Open a free account with [url]www.fitday.com[/url] or some similar website, and let them work out the calculations for you. A lot of people go on, enter in various foods and play with the amounts until they have half a dozen meals they enjoy eating which precisely match their requirements and involve no thinking.

You're right. I am making this harder than it really is. Everything made sense when I was preparing my meals last night. I actually weigh my food to make sure that I meet the requirements for each macro as close as possible. Also, I have another question. It might actually be a dumb question but, does my post-workout protein shake count towards my total calories? Because so far, I'm eating 3 meals with my protein shake being the last meal because I workout towards the night. That comes to a total of 4 meals that add up to 1340calories, 100 g of protein, 95g of fat, and 20g of carbs. And is it okay if instead of whey protein I use Jay Robb's Egg white protein? And is it okay if I add unsweetened almond milk and 1 tbsp of almond butter?

Yes, your PWO shake counts towards your total calories. If you find you are constantly hungry, even in ketosis, then feel free to adjust your calories upwards. One of the nice things about ketosis is that you learn to recognise true hunger, rather than just an insulin crash.

PWO, you want fast protein. It doesn't have to be whey, but you definitely should not add fat to this meal, it will interfere with the insulin spike you want, so keep the almond butter for another meal.

Ok so my pwo shake should only be protein and carbs? If so, how many grams of carbs? As far as my protein powder, one scoop has 24g of protein. Is that enough or does it depend on how many grams of protein I should be consuming per meal? And again, I greatly appreciate your help.

I normally say 25-30g of whey post workout, and 10-15g of dextrose, mixed with water and possibly creatine. Nothing else at this meal, especially no fat.

[QUOTE=Eileen;702082361]I normally say 25-30g of whey post workout, and 10-15g of dextrose, mixed with water and possibly creatine. Nothing else at this meal, especially no fat.[/QUOTE]

Is it okay if instead of dextrose, I just add a small banana or perhaps a little bit of oats? And do these carbs count towards my daily 20g of carbs? And also, just to clear things up, I train Monday-Saturday. Before my workouts, I should consume only protein and fats but after my workouts, I should only consume protein and carbs and then wait about 2 hours before I go back to my regular meals right? thanks.

On your keto days, all meals are protein and fat and a green veg, except for one PWO shake which is protein and carbs, no fat.

If you use banana or oats, you need to count them. Fructose is really bad news on keto, as it will knock you out of ketosis faster than any other sugar. And oats are very low gi, so they won't spike insulin the way you want.

[QUOTE=Eileen;702344751]On your keto days, all meals are protein and fat and a green veg, except for one PWO shake which is protein and carbs, no fat.

If you use banana or oats, you need to count them. Fructose is really bad news on keto, as it will knock you out of ketosis faster than any other sugar. And oats are very low gi, so they won't spike insulin the way you want.[/QUOTE]

Ok. Also, is it okay if I eat tofu? I'm not a vegetarian but I'm just trying to get my protein from different meats (beef, pork,chicken,turkey,etc). Also, I bought the ketostixs yesterday and I tested a strip. I couldn't tell the difference between the color. It's either between none to trace amounts of ketones. This is my meal plan for today, so can you please look at it and see if I'm doing anything wrong in my diet? And also, how important is time consistency in this diet? Can I eat just when I'm hungry as long as I get my macros in each day? Thanks.

Breakfast: 3 whole eggs, 3 slices of turkey bacon, 0.4oz of pecans
Lunch: 4oz of turkey, 2 lettuce leafs, 1 serving of vegetables (green beans), I tbsp of sesame oil, 1 slice of cheese, 0.3oz of cashews
Dinner: 1 whole egg, 2.3oz of chicken with 2oz of sweet red peppers, 1 sausage link, 1 tbsp of olive oil. 1 cup of almond milk (unsweetened), 2 lettuce leafs
PWO: 1 scoop of protein powder and 10g dextrose with water

All of this comes out to 1361 calories (I'm supposed to be eating 1340), 10.4g of carbs excluding the pwo shake, 92g of fat (should be eating 95g), and 102g of protein (I should be eating 100g). Thanks a bunch!!!

Breakfast:

Looks good but feel free to increase the veggies. Two lettuce leaves are a bit of a joke.

Check your sausages, many of them contain carbs. Feel free to eat steak and salmon, you don't have to stick to lean meats and then add fats.

Tofu is fine.

[QUOTE=Eileen;703430291]Looks good but feel free to increase the veggies. Two lettuce leaves are a bit of a joke.

Check your sausages, many of them contain carbs. Feel free to eat steak and salmon, you don't have to stick to lean meats and then add fats.

Tofu is fine.[/QUOTE]

Ok. Thank you very much. You cleared up all my confusions/questions :) I guess it's just a matter of time now.

After reading and catching up on the threads, i think i came to understand how to do keto.
I weight 196 pounds (27 yo Male)
lean weight of: 165 pounds @ 16% BF

Would the daily foods i want to base my daily meal plan be OK ?

Graph is attached , Hope i uploaded it correctly.



PLEASE help me as i want to get started :D

You really WANT to eat those foods? There are much nicer keto foods available.

I'd reconsider the flaxseed oil. It goes rancid very easily and is not the best source of omega 3. Fish oil is much better (and poured over tuna, it doesn't taste weird). I'd like to see more veg, and better quality veg than just a bit of lettuce. Go for spinach, broccoli, kale, asparagus, avocado etc.

[QUOTE=Eileen;703830511]You really WANT to eat those foods? There are much nicer keto foods available.

I'd reconsider the flaxseed oil. It goes rancid very easily and is not the best source of omega 3. Fish oil is much better (and poured over tuna, it doesn't taste weird). I'd like to see more veg, and better quality veg than just a bit of lettuce. Go for spinach, broccoli, kale, asparagus, avocado etc.[/QUOTE]

Thank you! yes those veggies sounds more appealing :D I'm going to modify several menus to keep entertained but as for the division of calories I guess I’m on the right direction!!

:D Thumbs up for Aileen :D

[QUOTE=Eileen;702082361]I normally say 25-30g of whey post workout, and 10-15g of dextrose, mixed with water and possibly creatine. Nothing else at this meal, especially no fat.[/QUOTE]

Eileen, how do we treat the pwo shake. Does the protein and carbs count for daily totals or only the cals? And I take it would be the same for pre meal if following TKD? Dextrose pre as well for HIIT?

Thanks

All calories count, and all protein counts. Only the carbs in your PWO shake does not count, and that only applies if the amount is small.

If you are doing TKD, I'd make the pre-workout meal a solid food carb meal. Oatmeal and cottage cheese, or a chicken sandwich or something similar.

Thanks Eileen

for this diet, can we eat as much veggies as we want?

Leafy green veg, yes. Not carrots or sweetcorn or peas.

Yesterday was my first day and last night I did not sleep well, also went to the gym today and felt really week. Are these side effects to the diet and will they wear off? I am supper motivated and will do this diet but not at the sacrifice of the weight I can lift and how many reps. I know this because I track every session at the gym, how much weight and how many reps and today I could not accomplish my standard session. Any help would be appreciated, thanks.

You've been on keto a day and you are feeling weak? At this stage, it's psychological. You can't have run out of glycogen yet.

The first few days of keto can be rough especially around day 2 - 4 when you finally use up your glycogen and your body hasn't quite realised how to go into ketosis. It's never as bad as the first time. Keep lifting hard, but you may have to grit your teeth to keep going.

Once you are properly in ketosis, you should feel a lot better.

Sounds good, thanks for the info.

This is such a great thread. My other half had mentioned the Keto diet to me and so not understanding what I was I came on here to find out. That was on Saturday, by sunday I had my plan worked out and Monday was day one. Wednesday I got some ketostix to try out and used my first one on Thursday morning and it tested for traces. Then this moring it had gone up to the next level.

I know from reading this that you shouldnt get too hung up on the testing strips bu feels good to actually know that my body is in ketosis and only after a few days.

The only carbs I am getting so far are trace amounts from the protein and fat sources I am eating.

Really pleased with the diet and thanks to everyone for posting here, it has been a huge help.

Delighted to hear that, but don't be afraid to eat your veg. It will bulk out the meals (keto meals are calorie dense, so they can look very small on your plate) and it will get all the "experts" off your back. Hard to complain that someone is eating themselves to a heart attack when they are munching a plateload of broccoli.

Super stoked!! Went from 201 to 194 asof today in only 6 days. Just got back from the gym now and energy was not lacking what so ever. In fact I did more reps to full power and more excersises than normal, actually lost track of time. Love this diet thanks for all the info people!!

Just started doing keto today, but I was still wondering 1 thing.
I got a BCAA supplement that contains 400kcal/100g. Are the kcals counted as protein?

[QUOTE=Pr0nstarx;707407491]Just started doing keto today, but I was still wondering 1 thing.
I got a BCAA supplement that contains 400kcal/100g. Are the kcals counted as protein?[/QUOTE]

Yes unless they are cut with sugar. That's one hell of a big supplement.

thanks

Hi Elieen I am new to here and been reading up on Keto Diet and trying to get all this data (information_ sunk in.

I am 5'4 178 lbs. My lean body mass is around 130 - 140 lbs. I will stick on the high end.
If my calculations are correct this is what I have come up with. PLEASE correct it and educate me.

178 x 15 = 2670 Calories a day allowed

-500 calories = 2170 calories to start fat loss

140 (lean body mass) x 4 = 560g protein

2170 - 560 = 1610 calories ( this to be split between fat and carbs (65% Fat and 5% carbs)

116g of fat
21g of Carbs

1g protein = 4 cals
1g carb = 4 cals
1g fat = 9 cals


560g protein
116g Fat
21g carbs

Is this correct??? trying to get the numbers right before I start to dive into the foods I need to eat and how to split them up.

Thank you for your time!

No, your numbers are all over the place. Assuming you are correct when you say 140lb lean mass, it's 140g protein, 20g of carbs and 136g fat. 1870 cals

[QUOTE=Eileen;710258901]No, your numbers are all over the place. Assuming you are correct when you say 140lb lean mass, it's 140g protein, 20g of carbs and 136g fat. 1870 cals[/QUOTE]

Can you show me how you got the numbers? I need to know to be able to help my wife also.

I made an account on Fitday - easy to use but trying to make out a list of food is not easy to do. Need to rewire my thinking.

I'm really confused about the carb-up. In OP's post, it says to eat 10 x your lean bodyweight in kilos, which comes out to be for me 730g of carbs. 630g, after the PWO shake. I did my depletion workout and finished at around 7 pm. For protein, do I eat it until I have eaten 160g of protein for today, then for tomorrow I finish the remaining carbs and also eat 160g of protein? Is that how it's supposed to go?


Btw, my lean body weight is 160 lbs.

-edit-
Sorry for all the questions, but as i surf through this forum some more, I see that some people just do 65%c. 30%p, 5%f for their maintanence. However, when I do this, the carb intake comes out to be less than 730g. Which one should I follow?

[QUOTE=Eileen;710258901]No, your numbers are all over the place. Assuming you are correct when you say 140lb lean mass, it's 140g protein, 20g of carbs and 136g fat. 1870 cals[/QUOTE]


Following Joseph Arcita guide. My numbers are different

178 (weight) x 15 = 2848
2848 x(1.00-0.20) = 2278 Calories

140 (Lean Body Mass) x 1 = 140 protein

2278 x 0.05 = 113.9 (114) carbs
114/9 = 28.5 (29) Fats

2278 -{(140+29)x4} = 1602
1602/9 = 178 Fats

To recap:

2278 Calories
140 Protein
178 Fats
29 Carbs

2278 Calories / 3 (meals) = 759 Calories per
140 / 3 (meals) = 37 protein
178 / 3 (meals) = 59 Fat
29 / 3 (meals) = 9.6 carbs

Correct??

[QUOTE=NeKoS;710269111]Can you show me how you got the numbers? I need to know to be able to help my wife also.

I made an account on Fitday - easy to use but trying to make out a list of food is not easy to do. Need to rewire my thinking.[/QUOTE]

1g of protein per pound of lean mass = 140g of protein = 560 cals = 30% of your calories. 20g of carbs and the rest is fat calories.

[QUOTE=SmallCap;710313971]I'm really confused about the carb-up. In OP's post, it says to eat 10 x your lean bodyweight in kilos, which comes out to be for me 730g of carbs. 630g, after the PWO shake. I did my depletion workout and finished at around 7 pm. For protein, do I eat it until I have eaten 160g of protein for today, then for tomorrow I finish the remaining carbs and also eat 160g of protein? Is that how it's supposed to go?


Btw, my lean body weight is 160 lbs.

-edit-
Sorry for all the questions, but as i surf through this forum some more, I see that some people just do 65%c. 30%p, 5%f for their maintanence. However, when I do this, the carb intake comes out to be less than 730g. Which one should I follow?[/QUOTE]



It depends on your gaols, but unless you are already very ripped and almost ready to step on stage, the sticky overstates the carb-up. Most people do better eating just slightly above maintenance calories with the macros reversed.

As a general rule, the more fat you have to lose, the smaller your carb-up should be. If you are keto bulking, then follow the sticky.

[QUOTE=NeKoS;710496551]Following Joseph Arcita guide. My numbers are different

178 (weight) x 15 = 2848
2848 x(1.00-0.20) = 2278 Calories

140 (Lean Body Mass) x 1 = 140 protein

2278 x 0.05 = 113.9 (114) carbs
114/9 = 28.5 (29) carbs

2278 -{(140+29)x4} = 1602
1602/9 = 178 Fats

To recap:

2278 Calories
140 Protein
178 Fats
29 Carbs

2278 Calories / 3 (meals) = 759 Calories per
140 / 3 (meals) = 37 protein
178 / 3 (meals) = 59 Fat
29 / 3 (meals) = 9.6 carbs

Correct??[/QUOTE]

new numbers right??

Hi Eileen,
Your dedication and ample knowledge have definitely been an inspiration and motivation for wanna-lose-fat-ers
I have one question for you, which i think others would also be interested to know (sorry if this is repost, cause I surfed thru 65 first pages and did not see this one coming up)
How would you tell if you are in or out of keto (in theory, if you eat a piece of pop tart, then you're out, pretty obvious). However, is there any indicators (or tools) to tell you whether or not you're in keto?
Im at the end of first week. I have a job as a busboy, work 9 ~ 10 hours a day for 4 - 5 days/ week. Yesterday I felt like i was about to be taken by Jesus to the heaven above. Im running Madcow 5x5 Intermediate Linear Progression and it is quite intense (only at week 4). Is the fatigue an indicator that im running out of glycogen?
Thanks for your time and dedication, we rly appreciate it.

[QUOTE=max1122;710985361]Hi Eileen,
Your dedication and ample knowledge have definitely been an inspiration and motivation for wanna-lose-fat-ers
I have one question for you, which i think others would also be interested to know (sorry if this is repost, cause I surfed thru 65 first pages and did not see this one coming up)
How would you tell if you are in or out of keto (in theory, if you eat a piece of pop tart, then you're out, pretty obvious). However, is there any indicators (or tools) to tell you whether or not you're in keto?
Im at the end of first week. I have a job as a busboy, work 9 ~ 10 hours a day for 4 - 5 days/ week. Yesterday I felt like i was about to be taken by Jesus to the heaven above. Im running Madcow 5x5 Intermediate Linear Progression and it is quite intense (only at week 4). Is the fatigue an indicator that im running out of glycogen?
Thanks for your time and dedication, we rly appreciate it.[/QUOTE]


Ketostixs are your best friend to know if your in or out.

[QUOTE=max1122;710985361]Hi Eileen,
Your dedication and ample knowledge have definitely been an inspiration and motivation for wanna-lose-fat-ers
I have one question for you, which i think others would also be interested to know (sorry if this is repost, cause I surfed thru 65 first pages and did not see this one coming up)
How would you tell if you are in or out of keto (in theory, if you eat a piece of pop tart, then you're out, pretty obvious). However, is there any indicators (or tools) to tell you whether or not you're in keto?
Im at the end of first week. I have a job as a busboy, work 9 ~ 10 hours a day for 4 - 5 days/ week. Yesterday I felt like i was about to be taken by Jesus to the heaven above. Im running Madcow 5x5 Intermediate Linear Progression and it is quite intense (only at week 4). Is the fatigue an indicator that im running out of glycogen?
Thanks for your time and dedication, we rly appreciate it.[/QUOTE]

If you are just starting keto, then yes. You've run out of glycogen and your body hasn't started burning ketones yet.

Usually you know by the way you feel if you are in ketosis or not. In ketosis, you have steady energy that goes all day. If you find yourself getting sleepy after a meal, it's a good bet there were too many carbs in it.

Hi all, after reading this thread i decided that i would like to try keto but would need some help first.

I'm currently 143lbs, but i do not know my lean weight. So what sort of figures should i be looking at?

Also, as i am still a student, i have 2 meals in school but most of the food sold in the canteen are carbs, what should i do? thanks

[QUOTE=mozzo;712063761]Hi all, after reading this thread i decided that i would like to try keto but would need some help first.

I'm currently 143lbs, but i do not know my lean weight. So what sort of figures should i be looking at?

Also, as i am still a student, i have 2 meals in school but most of the food sold in the canteen are carbs, what should i do? thanks[/QUOTE]

Aim for 11-12 cals per pound of total weight, and go 30% protein, 65% fat, and 5% carbs.

There is usually a non carby alternative. Ask about the diabetic or celiac choice, it's often plain meat or chicken etc. Pile on the green veg or salads and leave the pasta/potatoes/rice/bread on the side. If the only choice is something like lasagne (and I doubt it) then ask them to give you a few hard boiled eggs or something like that.

[QUOTE=Eileen;712112561]Aim for 11-12 cals per pound of total weight, and go 30% protein, 65% fat, and 5% carbs.

There is usually a non carby alternative. Ask about the diabetic or celiac choice, it's often plain meat or chicken etc. Pile on the green veg or salads and leave the pasta/potatoes/rice/bread on the side. If the only choice is something like lasagne (and I doubt it) then ask them to give you a few hard boiled eggs or something like that.[/QUOTE]

so basically can i skip the carbs out entirely and just eat everything else in the correct proportion? and is there anywhere that i can sort of know what food has what protein/fat/carb? thanks so much for your help!