Keto Macros

[marty6001]

Back again with a tweeked diet I've been doing the last week or so.. Looking for some info or feedback on whether this is the most helpful for me. I do not carb up regularly, more like once a month for one meal and more as a cheat.. any input is very much appreciated..

Stats:

Height 5'10"
weight 206-210 depending on time of day

Meal 1: 4 scrambled eggs with cheese / 4 pieces of bacon
Meal 2: 1 cup almonds
Meal 3: PWO protein with 5 G creatine
Meal 4: Meat (rib-eye, chicken breasts, pork chops, etc) 1 cup broccoli
Meal 5: 1 package peanuts
Meal 6: Caesar's Salad with chicken breast

Totals:

Calories 2332
Fat 141 (54%)
Protein 230.4 (41%)
Carb 18 (5%)

I know the macros are off, and if anyone can show me a tweek to drop the protein a bit I'd be super happy, but in 6 weeks on variations of this I've lost 20 pounds, 1 pant size, and increase both strength and muscle mass...

[clicker666]

but in 6 weeks on variations of this I've lost 20 pounds, 1 pant size, and increase both strength and muscle mass...

Sounds like it's working great the way you have it. If you want to get some more fat, try some olive oil in your salad. Wait, I didn't see a salad, lol. (Eat some salad.) I have also found that whipping cream in my coffee (not sweetened), or sweetened with some sugar twin with a few servings of sugar free jello makes a nice evening snack. I also have some nutra fish oil for those times I just need extra fat and don't feel like eating something else.

[marty6001]

Sounds like it's working great the way you have it. If you want to get some more fat, try some olive oil in your salad. Wait, I didn't see a salad, lol. (Eat some salad.) I have also found that whipping cream in my coffee (not sweetened), or sweetened with some sugar twin with a few servings of sugar free jello makes a nice evening snack. I also have some nutra fish oil for those times I just need extra fat and don't feel like eating something else.

meal six is caesars salad with chicken.. I'm not sure how much to add as I don't want to add many more calories right?

[clicker666]

meal six is caesars salad with chicken.. I'm not sure how much to add as I don't want to add many more calories right?

Sorry, I missed the caesar salad. Although, caesar is normally just lettuce - right? Not a lot of vitamin variety there.

An outer ear of romaine lettuce has 5 cals, and 0 net carbs. Celery has 10 cals per large stalk, I think 1 net carb. Tomato has 25 cals per tomato, .2 net carb. Cucumber has 8 cals, 1.6 net carbs. So a good sized salad might be 3 outer ears lettuce, 1 stalk celery, 1/2 tomato, 1/2 cup cucumber slices. Gives you 46 calories and 2.8 net carbs. I drizzle 2 tsp of olive oil in it (80 cals, but lots of good fat) and I'm done.

For lunch I'll take a salad about half this size and throw some meat and cheese in it. Usually comes in under 400 calories and has good macros.

[lee__d]

Back again with a tweeked diet I've been doing the last week or so.. Looking for some info or feedback on whether this is the most helpful for me. I do not carb up regularly, more like once a month for one meal and more as a cheat.. any input is very much appreciated..

Stats:

Height 5'10"
weight 206-210 depending on time of day

Meal 1: 4 scrambled eggs with cheese / 4 pieces of bacon
Meal 2: 1 cup almonds
Meal 3: PWO protein with 5 G creatine
Meal 4: Meat (rib-eye, chicken breasts, pork chops, etc) 1 cup broccoli
Meal 5: 1 package peanuts
Meal 6: Caesar's Salad with chicken breast

Totals:

Calories 2332
Fat 141 (54%)
Protein 230.4 (41%)
Carb 18 (5%)

I know the macros are off, and if anyone can show me a tweek to drop the protein a bit I'd be super happy, but in 6 weeks on variations of this I've lost 20 pounds, 1 pant size, and increase both strength and muscle mass...

it's working, so i would stick with it...if u wanna up the fat and reduce protein u could always skip the protein powder and eat some eggs.

[paskel]

You could have thighs in your chicken Caesar salad rather than breast.
That would drop the fat and raise the protein at the same time.

[gironda]

You could have thighs in your chicken Caesar salad rather than breast.
That would drop the fat and raise the protein at the same time.

why drop the fat and raise the protien on a keto diet?

[marty6001]

why drop the fat and raise the protien on a keto diet?

yeah that threw me too.. If anything I think I need to drop the protein a bit and raise the fat.. I guess I was more concerned on my calories and my percentages..

[paskel]

oops - that was a typo.

I meant RAISE fat and LOWER protein. I reversed what I meant to say.
Thighs = a fattier cut over breasts.
sorry about that

[marty6001]

oops - that was a typo.

I meant RAISE fat and LOWER protein. I reversed what I meant to say.
Thighs = a fattier cut over breasts.
sorry about that

ahh that makes more sense.. Yeah I think I need to look at the ratios closer, although so far it seems to be working...