Keto Help

[rdeol82]

I've read through all the keto information and am confused. My stats are 6' and 295lbs with 35%bf (192LBM). I have been working out 4-5 times a week.

I read through the step by step diet plan by blindfaith.

Assuming my 500 calorie deficit is 2100. (Is this correct?) (working out 5 times a week)

I would need 192g of protein, 148g of fat Sun-F. During workout days take a post workout shake with at least 100g of liquid carbs and protein right after workout.

Then on Friday afternoon eat 2 or 3 pieces of fruit (before workout) and spread out the 770g of carbs over Fri (evening) and Sat (midnight) while still having 192 g of protein on friday (all day) and 192g on Saturday.

I think I missed something.

Thanks for your help.

[xJellyBirdx]

http://forum.bodybuilding.com/showth...hp?t=156380183

Calculating caloric needs ^

With as big as you are, I wouldn't even bother doing carb ups. Just cut. Drop the post workout shake and carbs too.

[lawrencep93]

I've read through all the keto information and am confused. My stats are 6' and 295lbs with 35%bf (192LBM). I have been working out 4-5 times a week.

I read through the step by step diet plan by blindfaith.

Assuming my 500 calorie deficit is 2100. (Is this correct?) (working out 5 times a week)

I would need 192g of protein, 148g of fat Sun-F. During workout days take a post workout shake with at least 100g of liquid carbs and protein right after workout.

Then on Friday afternoon eat 2 or 3 pieces of fruit (before workout) and spread out the 770g of carbs over Fri (evening) and Sat (midnight) while still having 192 g of protein on friday (all day) and 192g on Saturday.

I think I missed something.

Thanks for your help.

With that high bodyfat you don't need to carb up.

Also I don't think you need 100g of post work out carbs, or 192g of protein per day.

If you want to lose weight fast, and get 100% keto adapted I would try and do a month of
120-140g protein
20-30g carbs
Rest of calories from fat.

Do that for 1-2 months, track your progress and see how you go.

To get into ketosis you need to see how sensitive you are to protein and carbs.

I personally wouldn't bother with any shakes, just eat real whole foods with lot's of fat. Try and get quality sources like grass fed meats, olive oil, coconut oil and fatty wild caught fish.

If you want to go full keto, you will need to drop the carbs and protein, and increase the fat.

[Leadreign]

Better off concentrating on dropping your BF. Then go back to lifting and introducing carb up.

[rdeol82]

Thanks that's why I was confused. I'm not going to do the carbup.

I'm thinking of going with 120g of protein, 15g of carbs, and 184g of fat. This would put me into full keto, correct?

[xJellyBirdx]

Thanks that's why I was confused. I'm not going to do the carbup.

I'm thinking of going with 120g of protein, 15g of carbs, and 184g of fat. This would put me into full keto, correct?

I'd aim for 150-160g starting out.

[lawrencep93]

Thanks that's why I was confused. I'm not going to do the carbup.

I'm thinking of going with 120g of protein, 15g of carbs, and 184g of fat. This would put me into full keto, correct?

I think that is a good ratio, do that for a month, get through the keto flu and stuff, you might feel weird/crap for 2-3 weeks, but it is well well worth it!

[sambshep]

I've read through all the keto information and am confused. My stats are 6' and 295lbs with 35%bf (192LBM). I have been working out 4-5 times a week.

I read through the step by step diet plan by blindfaith.

Assuming my 500 calorie deficit is 2100. (Is this correct?) (working out 5 times a week)

I would need 192g of protein, 148g of fat Sun-F. During workout days take a post workout shake with at least 100g of liquid carbs and protein right after workout.

Then on Friday afternoon eat 2 or 3 pieces of fruit (before workout) and spread out the 770g of carbs over Fri (evening) and Sat (midnight) while still having 192 g of protein on friday (all day) and 192g on Saturday.

I think I missed something.

Thanks for your help.

Rough calculations for bare minimums below...
BMR = 2253
x1.2 = 2704 (assumes sedentary activity level outside of workouts)
+Workout = 3004 (assumes 60 minute weight lifting workout at moderate intensity)

(-10%) Lifting Day = 2704
(-10%) Non-Lifting Day = 2434

SKD Macros
Fat = Remaining calories
Net Carbs = 0-50g (only consume enough within this range to reach fiber requirements)
Fiber = 34-38g
Protein = 177-192g

I wouldn't worry about refeeds or targeted carbohydrates and I would also avoid milk and fruit.

[rdeol82]

Thanks Sambshep for the basic calories!


I think I'm going to up my protein to about 185g and follow the suggested carbs/fiber (50g/34g) then the rest from fat.

What you guys think?
Is it a good idea to take fiber supplements?

[weiss1967]

Is it a good idea to take fiber supplements?

if you were native, struggling through winter months in Nunavut, I'd say yes. Otherwise, just get over your vegetable-phobia.

[xJellyBirdx]

Fiber isn't needed but it certainly makes things nice.

http://www.bodyrecomposition.com/nut...res-broom.html

Good read about fiber ^

[sambshep]

Peanuts, sunflower seeds, flax seeds, cocoa powder, peanut butter, spinach, broccoli, avocados, etc. are all great sources of dietary fiber, making the need for fiber supplements quite unnecessary.