Need help making a CKD

[TheYoungCeza]

Anyways I was trying to make a CKD, but I am stumped on how I would go about making one? Could someone help me create my Keto diet by any chance? I weigh around 200 lbs and 6 foot 2

[Brianterz]

Whats your bf %... Do you have alot of fat to loose or just the last bit? Need more info

[TheYoungCeza]

Whats your bf %... Do you have alot of fat to loose or just the last bit? Need more info

I actually just did the test and I have 24% bf, I want to get maybe 10-15%. I have front folds and love handles.

[SEAviator]

I want to know this too.. What I read is you have to get your LBM, and thats your protein intake and then the rest is from fats.. and carbs only post workout right?

And calories 500- maintaneance..

I want to learn too...

Protein seems kinda low

[TheYoungCeza]

I know i need to loose about 20 pounds of fat.

[Brianterz]

to start... no need to subtract 500 calories.. just do lean mass x 14

200 - 24% = 152.. this is your LBM

152 x 14 = 2128

Calories = 2128
Fat = 65% = 1382.2 calories ( 153g )
Protein 150-160g
carbs less then 30g

This would be a good start.. you can tinker with your calories you start to stall.. but dont go less then 152g of protein..

[Brianterz]

I want to know this too.. What I read is you have to get your LBM, and thats your protein intake and then the rest is from fats.. and carbs only post workout right?

And calories 500- maintaneance..

I want to learn too...

Protein seems kinda low

Since your using fat as energy and not glycogen.. The protein is used by your muscles rather then your body then the muscles.. This is why only 1g per lean mass is needed..

[TheYoungCeza]

See like the problem is that I don't have time to make eggs in the morning and I only eat kosher....So what would I do to make my mornings good. I also don't eat my school lunch.

Meal 1: 7 A.M.

Meal 2: 3 P.M.

Meal 3: 7 P.M.

Meal 4: 10 P.M.

How would I fix it up so that I can get a good amount of protein and fat, I want it quick and fast.

[Brianterz]

sorry best i can do is bread down your macros for ya.. cant do a full diet for ya...

what i would do is 1 scoop whey 2 tablespoons olive oil... 460 calories 22 grams protein 2 carbs, 30g fat.. OR whey and 2 tablespoons of peanut butter also good..

Since your body works via a 24hr clock and not on an hour by hour basis.. any dish would work as long as its a protein, fat combination and fits your macros

[TheYoungCeza]

Wait peanut butter? You put that in your shake?

[Brianterz]

Wait peanut butter? You put that in your shake?

you can.. lots of people do that.. i dont.. guess it would depend on your flavor and what you have to mix it..

[n1k0l1]

Wait peanut butter? You put that in your shake?

yes in deed!