Need Help For Cutting Diet!

[DAKIK]

Hey
Iv been doing plenty of reading on here lately regarding the Keto diet. I have to say it sounds pretty awesome but awfully confusing at the same time.
Iv definetly picked up on a lot in regards to this diet though.
Iv been lifting for around 4 months now. Been mainly eating good clean food.

Im absolutely hopeless with all the calories counting and knowing how much calories and protein/fat/carbs i should be taking in.

So please guys im looking to start cutting. Currently 6'2 and weight 231lbs (188cms n 105kgs) with a BF% of about 25%. Looking to drop about 10-15lbs and plenty of BF.
Can someone point me in the right direction in regards to how much i should be eating on the KETO diet. Maybe a sample diet would be GREAT!

I seriously need all the help i can get. Im hoping to get on KETO by monday.

Thanks

[BeejGrpA]

find a BMR calculator. if u dont know what it is, find that out too. it'll tell u how much u need to eat. first 2-4 weeks eat slightly higher fat around maintenance to get ur body used to it. after that, find ur BMR again (ur weight will probably have changed), and eat 300-500 calories or less

get a fitday account, it'll calculate ur daily macros for u. add in ur standard keto foods. remember, high fats, moderate proteins. u want ur ratio to be 65/35/5 % in fit day after u've put everything in

good luck. google is ur friend.

[DAKIK]

find a BMR calculator. if u dont know what it is, find that out too. it'll tell u how much u need to eat. first 2-4 weeks eat slightly higher fat around maintenance to get ur body used to it. after that, find ur BMR again (ur weight will probably have changed), and eat 300-500 calories or less

get a fitday account, it'll calculate ur daily macros for u. add in ur standard keto foods. remember, high fats, moderate proteins. u want ur ratio to be 65/35/5 % in fit day after u've put everything in

good luck. google is ur friend.

thanks BeejGrpA. Google definetly helped and so did Fitday.
This is wat iv come up with so far.
BMR = 2237 calories
Macros in the ratio of 65/35/5 are as follows Fat-162grams, carbs-28grams and protein-196grams.

So now i need to divide these values into my daily meals.
How exactly do i know how much Fat/protein/carbs are in each meal??

Thanks

[midnight_maraud3r]

thanks BeejGrpA. Google definetly helped and so did Fitday.
This is wat iv come up with so far.
BMR = 2237 calories
Macros in the ratio of 65/35/5 are as follows Fat-162grams, carbs-28grams and protein-196grams.

So now i need to divide these values into my daily meals.
How exactly do i know how much Fat/protein/carbs are in each meal??

Thanks

try to keep under 20 carbs if possible but i usually get in around 30-40 and i am in keto. and try to keep your macros at 70f/25p/5c for the first few days, it will put you in ketosis faster. just weigh and log your food into fitday, and it will tell you how much f/p/c's are in your meals. also might want to bump your cals up a bit. i did a cut at 2300 and lost some muscle, right now i'm cutting at 2600 and don't seem to be losing muscle.

[BeejGrpA]

thanks BeejGrpA. Google definetly helped and so did Fitday.
This is wat iv come up with so far.
BMR = 2237 calories
Macros in the ratio of 65/35/5 are as follows Fat-162grams, carbs-28grams and protein-196grams.

So now i need to divide these values into my daily meals.
How exactly do i know how much Fat/protein/carbs are in each meal??

Thanks

make sure ur not burning anything extra coz of an active job or training. if u arent, 2237-500 = ur cutting calories.

to calculate as above poster said, just insert the food details, and u'll soon see how fitday does teh rest

[gwohar]

Figure out your BMR, BF and work the numbers from there. I know there are a few sites with Keto calculators that give you a range of where you should start. Try that out and mess with the numbers depending on your progress after a week or so. Keep track of your weight and measurements

[Zvezdobroeca]