Keto specifics

[DTill]

I've read threw the main sticky and found a few numbers in regards to my specific intake while on keto. However, there are still a few things I need cleared up.

I weigh 175 at 15% fat, so my lean mass is 150.5. Based on information I read I need:

-Sun threw Fri (till workout)-(PER DAY)
>150 gram protein
160 gram fat
<10 gram carb

-post Fri workout threw Sat when I go to sleep- (PER DAY)
>150 gram protein
160 gram fat
660-790 gram carb

So, one of my questions is how many cals should I get? Does it even matter so long as my grams are on target? Less than 10 grams of carbs is a little low, is there a higher number I can go with like 15 or 20?

Also there is a set lift schedule, and a list of specific lifts, on the sticky. How set in stone is this regiment? My standard regiment is a 5 day split starting with legs for hormonal growth followed by chest, back, shoulders, then arms (largest to smallest). Lifting opens with a heavy compound on a 5x5 like a squat. Next are 3 lifts (each 3 sets of 8) working the heads the opening compound hit such as glutes, leg extensions, and ham curls. The last lift of every day is some type of core training (generally with stability balls). Every three weeks I change the rep/set ranges. SO, does this work with keto? I have had explosive gains over the last year on this regiment and really would rather not leave it.

In some of the threads here people braket carbs from fiber? If fiber is a type of carb, does it not count toward the daily intake?

I have searched for a bit to find some of the answers to these questions, but generally I just find another question to ask... Thanks for the help.

[DTill]

bump before I go to bed =/

[surrealmethod]

According to http://forum.bodybuilding.com/showthread.php?t=36497

look about halfway through the first post... you'll see it says to multiply your weight times 15 to get how many calories... subtract 500 from that.

[DTill]

Originally Posted by surrealmethod

According to http://forum.bodybuilding.com/showthread.php?t=36497

look about halfway through the first post... you'll see it says to multiply your weight times 15 to get how many calories... subtract 500 from that.

Thanks for the reply. I may have asked the question a little wrong. Is there a correlation between calories and grams; 160 grams of protein = ? calories. Same thing with carbs. I'm fairly sure there is. Not sure there is such a thing as an "empty" calorie. As far as the weightx15-500, thats the basic 500 deficit everyone used; not really tied to keto at all.

[Eileen]

4 calories per gram of protein or carb. 9 cals per gram of fat, 7 cals per gram of alcohol.

Empty calories mean calories (usually carbs) which have no nutritional value. Pure sugar is a good example.

As a rule of thumb, your grams of protein and fat should be around the same in almost all your meals.

[DTill]

Originally Posted by Eileen

4 calories per gram of protein or carb. 9 cals per gram of fat, 7 cals per gram of alcohol.

Empty calories mean calories (usually carbs) which have no nutritional value. Pure sugar is a good example.

As a rule of thumb, your grams of protein and fat should be around the same in almost all your meals.

Ah, K, thanks. That clears up a part of it for me.