Hows my macros looking? Thanks. All advice repped.

[jimmyhat]

Age: 22
Height:5 ft 10
Weight: 160 lbs (128lb)
Chest: 39in
Stomach: 33.5in
Hips: 38.5
BF: 20%

Maint: 2500kcal

Keto Kcals: 1600 kcal
Protein: 140g
Fat: 106g
Carbs: 20g

I do upper routine mon/thu and lower routine tue/fri.

Thanks. Starting keto tomorrow for a 7 week strict routine until christmas before a bulk.

Cheers again, all advice is repped

[gobrowns87]

You need to have a lot more fat. Fat should be 65% or greater in your macros. Can you post your diet up. I just started this yesterday so I have a general idea of what it's like.

[jimmyhat]

You need to have a lot more fat. Fat should be 65% or greater in your macros. Can you post your diet up. I just started this yesterday so I have a general idea of what it's like.

Cheers bruva...and repped. Thanks for the quick reply.

My diet usually....

Breakfast: 3 fried eggs, with cheese and tbsp olive oil drizzled.

WORKOUT

Pwo: Whey shake (relex brand that is low carb)

Lunch: Either Chicken/Turkey/Beef with green beans and cheese and olive oil

Dinner: Either Tuna/Prawns or Salmon with broccili or brussle sprouts and cheese and olive oil

Pre bed: 2 tbsp natural organic peanut butter

About 2 cups black coffee, 2 cups black tea and plenty water through the day aswell.

Thank you.

[gobrowns87]

The macro's should break down like this:

Fat - 65% or greater
Protein - 25 to 30%
Carbs - 5% or less

I just started this yesterday and my macro's are pretty intense (71% fat/25% protein/4% carbs). I put all my info into fitday.com, try using that to help you. I started a keto log here so you can see my meals as well, maybe that will help http://forum.bodybuilding.com/showth...hp?t=128776571

Add an extra egg at breakfast and that meal is golden as far as I can tell.

Lunch needs a lot of work. Have high fatty meat (I eat 75/25), ditch the green beans for brocolli or spinach, and maybe use some dressing as well of your choice (ranch, ceasar, etc.). I actually make a ceasar salad with spinach, chicken, 4 tbsp of dressing, walnuts, and cheese. High fat meal with protein from the chicken.

Dinner looks good, I would eat the broccoli instead of brussel sprouts.

Not sure about the pre-bed snack of PB. I would be careful with that just because of carbs. Mainly you want those to come from veggies. I would have some cheese with nuts instead. What I did was go out to the store, buy eggs, cheese, high-fat beef, ceasar dressing, walnuts. Came home and just started playing around in fitday adding things around. You can utilize hot sauces as well (I use frank's hot sauce). I should also mention that your cals look good (1,600 cals). I am eating 1,700 and I am extremely satiated. At the end of the day yesterday I was so stuffed from all the fat and grease it was amazing.

[BritishFighter]

The regular 65/30/5 keto macros are for extreme fat loss. But, there's not enough protein in these macros for someone who is interested in building a little muscle mass too.

What's your goal Jimmyhat? Just fat loss, or fat loss and muscle retention/building?

[jimmyhat]

The macro's should break down like this:

Fat - 65% or greater
Protein - 25 to 30%
Carbs - 5% or less

I just started this yesterday and my macro's are pretty intense (71% fat/25% protein/4% carbs). I put all my info into fitday.com, try using that to help you. I started a keto log here so you can see my meals as well, maybe that will help http://forum.bodybuilding.com/showth...hp?t=128776571

Add an extra egg at breakfast and that meal is golden as far as I can tell.

Lunch needs a lot of work. Have high fatty meat (I eat 75/25), ditch the green beans for brocolli or spinach, and maybe use some dressing as well of your choice (ranch, ceasar, etc.). I actually make a ceasar salad with spinach, chicken, 4 tbsp of dressing, walnuts, and cheese. High fat meal with protein from the chicken.

Dinner looks good, I would eat the broccoli instead of brussel sprouts.

Not sure about the pre-bed snack of PB. I would be careful with that just because of carbs. Mainly you want those to come from veggies. I would have some cheese with nuts instead. What I did was go out to the store, buy eggs, cheese, high-fat beef, ceasar dressing, walnuts. Came home and just started playing around in fitday adding things around. You can utilize hot sauces as well (I use frank's hot sauce).

Thanks for the advice, I will be watching your log closely - ur only 10 lbs heavier than me, but then again your taller so we are quite evenly matched.

Il take everything you said on board, actually starting from no having some grilled steak with melted cheese and spinach for lunch!

Good luck my man.

[gobrowns87]

The regular 65/30/5 keto macros are for extreme fat loss. But, there's not enough protein in these macros for someone who is interested in building a little muscle mass too.

What's your goal Jimmyhat? Just fat loss, or fat loss and muscle retention/building?

Britishfighter - I don't want to steal the thread but my goal is just fat loss, my macro's are at 70f/25p/5c. How is that? I am aiming for pure fat loss.

Also jimmyhat the steak looks good. Make sure it's just good and fatty. I would suggest using fitday though and entering all the food you eat so you can see the calories, fat percentage, protein, etc. You can eat chicken (I use 4oz. in my ceasar salad) but for dinner I have high fat beef (75/25). Last night I cooked beef on the skillet, melted cheese on top, and put it on top of a ton of spinach. Poured the remaining grease on top and dumped hot sauce all over. It was absolutely amazing.

[Atavis]

You have a good deficit at 900 kcal.
You have more than 1 gr pro per lb LBM (>128).
You have 60% fats.
Your carbs are low enough to ellicit the hormanal changes you are looking for.
Your diet is comprised of eggs, meats, cheese, olive oil and vegetables...not processed foods.
You are working out 3-4 days a week.

You are doing just fine if you actually hold to that plan, the diet all falls into your macro's and you are correct about your maintenance intake.

[BritishFighter]

Britishfighter - I don't want to steal the thread but my goal is just fat loss, my macro's are at 70f/25p/5c. How is that? I am aiming for pure fat loss.

Also jimmyhat the steak looks good. Make sure it's just good and fatty. I would suggest using fitday though and entering all the food you eat so you can see the calories, fat percentage, protein, etc. You can eat chicken (I use 4oz. in my ceasar salad) but for dinner I have high fat beef (75/25). Last night I cooked beef on the skillet, melted cheese on top, and put it on top of a ton of spinach. Poured the remaining grease on top and dumped hot sauce all over. It was absolutely amazing.

Never underestimate the importance of getting enough protein to maintain the muscle that you already have. At a large calorie deficit muscle catabolism is a possibility....so although it's important to get your fat grams, you may want to knock your fat intake back....just a hair....to allow for an appropriate amount of protein.

You really want to be getting at least 1g protein for each pound of lean body mass.

[denverizzles]

Yeah dont neglect the protein, even though fat loss maybe the ultimate goal, if you lose muscle at the same time then you wont look the way you want. There's gotta be a balance.

[jimmyhat]

The regular 65/30/5 keto macros are for extreme fat loss. But, there's not enough protein in these macros for someone who is interested in building a little muscle mass too.

What's your goal Jimmyhat? Just fat loss, or fat loss and muscle retention/building?

My goal fat loss mate, keeping as much lb mass as poss, even build a little if possible

You have a good deficit at 900 kcal.
You have more than 1 gr pro per lb LBM (>128).
You have 60% fats.
Your carbs are low enough to ellicit the hormanal changes you are looking for.
Your diet is comprised of eggs, meats, cheese, olive oil and vegetables...not processed foods.
You are working out 3-4 days a week.

You are doing just fine if you actually hold to that plan, the diet all falls into your macro's and you are correct about your maintenance intake.

Thanks mate! repped.

[varius]

I would try bumping your calories up to 1800-2000, I think a 900 deficit is fairly large, considering you also exercise/work out.

I'd try to aim for:

145g fat
130g protein
10g carbs
25g fiber

I'm just about to complete my 8th week on Keto - dropped from 129.5 kilos to 116.0 kilos and feeling great! So, stick with it - patience pays off.

[hydraides]

900 kcal deficient? Start at 500 or even 300,

What are you gonna do if fat loss slows? Uping those calories would be a wise choice

[jimmyhat]

I would try bumping your calories up to 1800-2000, I think a 900 deficit is fairly large, considering you also exercise/work out.

I'd try to aim for:

145g fat
130g protein
10g carbs
25g fiber

I'm just about to complete my 8th week on Keto - dropped from 129.5 kilos to 116.0 kilos and feeling great! So, stick with it - patience pays off.

Can I start by saying well done on the loss! Great work, keep it up too mate. Hmm you make a good point. 146g grams of fat thou? seems alot...I suppose i best get buying sum burgers, bacon and get chomping that cheese?

900 kcal deficient? Start at 500 or even 300,

What are you gonna do if fat loss slows? Uping those calories would be a wise choice

hmm I suppose in a way I feel that less is better, but maybe in this case its not. I think I could add some extra calories on, which will mean re-evaluating the macros.

As long as I hit my 128g protein for my lbm, and keep crabs below 20g then the rest shud be made up of fat....right?

thanks guys

[varius]

Can I start by saying well done on the loss! Great work, keep it up too mate. Hmm you make a good point. 146g grams of fat thou? seems alot...I suppose i best get buying sum burgers, bacon and get chomping that cheese?

The above numbers would give you 1965 calories, so 145g fat = 66.4%. You could drop a few grams off, say to 140g fat.

I started with lots of cheese and bacon, fatty dressings, etc... but now have tried to get most of my fat from healthy sources (I still have bacon here and there though).

A lot of eggs seems to be a good base, since an egg is almost perfect keto ratio. Then I changed tuna in water for tuna in oil; flax seed provides a lot of fat as well as fiber. Meat + chicken, cream cheese, pepperjack cheese, cheddar cheese, almonds, walnuts and sometimes sausages make up the rest of my diet (along with some green veggies).

[jimmyhat]

The above numbers would give you 1965 calories, so 145g fat = 66.4%. You could drop a few grams off, say to 140g fat.

I started with lots of cheese and bacon, fatty dressings, etc... but now have tried to get most of my fat from healthy sources (I still have bacon here and there though).

A lot of eggs seems to be a good base, since an egg is almost perfect keto ratio. Then I changed tuna in water for tuna in oil; flax seed provides a lot of fat as well as fiber. Meat + chicken, cream cheese, pepperjack cheese, cheddar cheese, almonds, walnuts and sometimes sausages make up the rest of my diet (along with some green veggies).

All sound delicious, some would say too good to be true. But fook it. Im gonna take your advice, thou aim for 1800 kcals and macro that out. Il give it a 2-4 week trial and report back here how I get on.

Can I ask what are you doing in terms of exercise?

Cheers and repped

[gobrowns87]

900 kcal deficient? Start at 500 or even 300,

What are you gonna do if fat loss slows? Uping those calories would be a wise choice

He should be fine at that intake. He won't be having a 900 deficit everyday, either. There will be days when he doesn't workout when that deficit becomes that 500 or 300 because of the missing energy expenditure in the gym. I am eating 1,700 everyday whether I'm in or out of the gym. On gym days my deficit is 8 or 900. On off days it is 500 or so.

[jimmyhat]

Hi guys just letting you know I've added more fat tot the det, and and extra 200kcal taking me to 1800 planned for the day, with plenty protein and under 20g carbs.

I have a question about my workout routine, and don't see why I should start another thread, so hope you see it.

Im thinking....

Mon - upper
Tue - lower/abs
Wed -upper
Thu -lower/abs
Fri - Upper body depletion workout (followed by 24 hour carb up)
sat/sun - off

Thanks again.

[BritishFighter]

Flax Seed is over-rated. Too high in PUFAs.

[varius]

All sound delicious, some would say too good to be true. But fook it. Im gonna take your advice, thou aim for 1800 kcals and macro that out. Il give it a 2-4 week trial and report back here how I get on.

Can I ask what are you doing in terms of exercise?

Cheers and repped

Unfortunately, exercise is where I'm having my problems. I haven't found to be able to motivate myself yet to hit the gym regularly.

Thus, at the moment I'm doing 3 hours of ball hockey once a week (would love to make it twice but it's hard finding hockey players in costa rica lol) and a few days of 45 mins cardio on the Wii.

[jimmyhat]

Unfortunately, exercise is where I'm having my problems. I haven't found to be able to motivate myself yet to hit the gym regularly.

Thus, at the moment I'm doing 3 hours of ball hockey once a week (would love to make it twice but it's hard finding hockey players in costa rica lol) and a few days of 45 mins cardio on the Wii.

Ah that's a shame, though to be fair sounds like your getting plenty of exercise from other sport/computers ect..

Flax Seed is over-rated. Too high in PUFAs.

PUFAS?



Today is going so-so the diet so far.... (I really need to get some fatty meats in the house!!)

Breakfast - 3 eggs, cheese and olive oil

Upper body WORKOUT

PWO - Whey shake

Lunch - 100g tuna, 1 Chicken Breast, spinach, cheese and olive oil

Dinner - 1 Chicken breast, broccili, cream cheese, cheddar cheese and olive oil

This adds up to 1475kcal, 156g Protein (55%), 11.5g Carbs (3%) and 90g fat (42%)

Now with one snack to go before bed i need atleast 20 grams of fat but only got 200-300 kcals to spare? , I needa get these macros in check..

I have whole earth peanut butter in the cupboard...per tbsp it has 1.5g carbs according to label...this ok?

thanks for all your help.

[uncoloredmind]

You need to have a lot more fat. Fat should be 65% or greater in your macros. Can you post your diet up. I just started this yesterday so I have a general idea of what it's like.

whats the problem in having 900 cal of fat?

does it gonna disrupt keto or trigger some bad reaction?

does keto always have to be so high on fat?

[varius]

whats the problem in having 900 cal of fat?

does it gonna disrupt keto or trigger some bad reaction?

does keto always have to be so high on fat?

I think, if you don't provide enough fat for the body's energy requirements, either you will feel very low-energy/weak or your body may even turn to burning muscle (probably after extended period of not enough fat/fuel).

Maybe someone more experienced than I can confirm that statement, though.

[jimmyhat]

Diet has been better today. Just finish dinner sitting at 1500 kcals, 13g carbs (inc fibre), 126 protein and 105g fat.

Will have some peanut butter before bed to boost the fats intake.

Had a great legs workout this morning.

Upper body depletion tomorrow! eeek