Is 130g fat, 220g protein and 27g carb ok for Keto?

[Aesthension]

I've been trying to get a good balance as i started Keto today but I am not sure if this is enough fat?
total calories is about 2300

[Mrpb]

It's too much protein.

Protein is recommended at 0.6 ~ 1.0 gram per lb of lean body mass during keto.

Personally I'd shoot for the higher end.

[Aesthension]

It's too much protein.

Protein is recommended at 0.6 ~ 1.0 gram per lb of lean body mass during keto.

Personally I'd shoot for the higher end.

I'm going to try to remove one of the protein shakes and maybe add in some unsweetened almond milk to increase fats, it's just hard because I will have removed 180 cals just from the shake

[ErikTheElectric]

Keto...

[Aesthension]

Keto...

Please explain brah...mirin the 4 digestive systems btw

[Mrpb]

I'm going to try to remove one of the protein shakes and maybe add in some unsweetened almond milk to increase fats, it's just hard because I will have removed 180 cals just from the shake

What's your body fat %?

Olive oil: easy & healthy fats.

Please explain brah...mirin the 4 digestive systems btw

He likes gifs & carbs.

[Aesthension]

What's your body fat %?

Olive oil: easy & healthy fats.



He likes gifs & carbs.

Probably about 27%

this is basically my meal plan:
Vitamins-
2 teaspoon apple cider vinegar, multi vitamin, fish oil, hair skin and nail


Breakfast -

4 - Full large eggs
2 Tbs Natural organic peanut butter blended with coconut milk and protein powder


Lunch -
250 grams boiled chicken breast cooked in 2 tbspoons of coconut oil
85 grams broccoli
Cup of almond milk-unsweetened

Dinner -
2 can Tuna
2 cup Kale blended with coconut milk
and
85 grams Raw broccoli


Snack -
Cup of coconut milk blended with protein powder

Here are the fitday macros:

[ErikTheElectric]

Please explain brah...mirin the 4 digestive systems btw

Just don't know how/why people do it. I feel like schit and I'm on ~200g carbs daily.

He likes gifs & carbs.

Who doesn't?

[Aesthension]

Just don't know how/why people do it. I feel like schit and I'm on ~200g carbs daily.

Who doesn't?

I know, I can handle low carbs, at this point i'll do anything to shred. Broke up with my gf and lost my job, got sent to a psychologist because i'm "angry". Besides all of that BS I just want to become shredded, at the moment i just feel like an overweight fat f*cking loser slob. So Keto appealed to me... and i've been going great at the gym so far, I don't know whether adding Rippetoes 5x5 program to keto is a good idea.

There's just so much conflicting info. I dunno.

[Mrpb]

I know, I can handle low carbs, at this point i'll do anything to shred.

How do you feel after a high carb meal?

Just don't know how/why people do it.

IMO it's interesting for people who feel better on low carb/no carb. For example people with mediocre/poor insulin sensitivity.

[Aesthension]

How do you feel after a high carb meal?

Sick :/ and useless lol

i've done keto before like 2 years ago but i forget my meal plan, i just want to go back to losing bodyfat and feeling better....even that keto piss smell

[Mrpb]

Sick :/ and useless lol

Alright. Sounds like keto is a good option for you.

170 gram protein would be 1 gram per lb of LBM.

27 gram carbs look good, rest should be fat.

Losing weight slow is best for LBM retention.

[Aesthension]

Alright. Sounds like keto is a good option for you.

170 gram protein would be 1 gram per lb of LBM.

27 gram carbs look good, rest should be fat.

Losing weight slow is best for LBM retention.

That's the hardest thing though, trying to get a meal plan, because if i drop the protein to 170 then i lose calories and macros in other areas, it almost feels like i gotta drink straight oil just to meet macros, thank you for helping me with this btw..i appreciate it a lot, this thing is making me tear my hair out lol

[Mrpb]

That's the hardest thing though, trying to get a meal plan, because if i drop the protein to 170 then i lose calories and macros in other areas, it almost feels like i gotta drink straight oil just to meet macros, thank you for helping me with this btw..i appreciate it a lot, this thing is making me tear my hair out lol

I'm trying keto at the moment. I take table spoons of olive oil and coconut oil to reach my calories.

Snacking on cheese and nuts can also easily boost calories.

Sometimes I make protein shakes with coconut cream or normal cream.

[Aesthension]

I'm trying keto at the moment. I take table spoons of olive oil and coconut oil to reach my calories.

Snacking on cheese and nuts can also easily boost calories.

Sometimes I make protein shakes with coconut cream or normal cream.

How are you going with it? How many carbs do you have a day

[Mrpb]

How are you going with it? How many carbs do you have a day

Pretty good actually. Strength is good, energy was down one day but now it's good.

I drink bouillon for extra salt and the coconut oil gives me a lot of energy.

About 25-30 gram carbs.

I'm not sure how long I will stick with it as I don't like the limited food options. I could just go to a low carb diet with 100-150 gram carbs.

[Aesthension]

Pretty good actually. Strength is good, energy was down one day but now it's good.

I drink bouillon for extra salt and the coconut oil gives me a lot of energy.

About 25-30 gram carbs.

I'm not sure how long I will stick with it as I don't like the limited food options. I could just go to a low carb diet with 100-150 gram carbs.

That's good, yeah that's true, i wanna see how long I can go on keto for, aiming at a solid 3 months :/ at this point idgaf about how anything tastes or looks.

[rushki]

Low carb while not in keto feels completely different from NO carbs in keto -- different fuel systems.

Some people just can't do it.

OP... whatever caloric intake you're following, apply a 65%F/ 35%P/ 5%C protocol. Usually pretty solid approach.

185g protein more than enough.

Fats: Coconut/ Olive Oil, Avocado, grass fed butters, fish oil; seldom use of but butters and nuts due to accruing of sugars.

Protein: Salmon, Grass Fed Beef, Whole Cage Free Eggs, anything else etc...

Carbs: Veggies for days

It works if you do. Choose a caloric target, and apply the above principals. After 2 weeks, refeed with oats, cream of rice, potatoes, and change the percentage to 15%F/ 35%P/ 55%C... then go back and do keto... then do weekly carb days as mentioned. Your weight will continue to drop - when you plateau, drop ~250kcals per week from fats, until weight loss continues, then hold until it plateaus, repeat -- continue refeeding. Keto is not a long-term solution. When you are done with keto you will be very sensitive to carbohydrates and I suggest an extremely slow reverse diet with carbs... meaning... when you reverse... start with 150g carbs daily, then bump 25g-50g of carbs weekly - new protocol will be grams of protein = goal body weight, moderate fats 65-75g, rest carbs as above.

Viola - you'll be happy. Send me a PM in 6 months with progress pics... srs.

[though honestly, all 'diets' work.... just a matter of consistency and time applied as well as augmenting it to your ever-adapting system...]

[Mrpb]

That's good, yeah that's true, i wanna see how long I can go on keto for, aiming at a solid 3 months :/ at this point idgaf about how anything tastes or looks.

Sounds like a plan man. This is good info too:

If you're comparing diets that match sufficient protein intake, you don't lose fat more quickly with lower carbs (yes, even at keto levels). This has been demonstrated repeatedly:

"Body-weight loss and weight-maintenance depends on the high-protein, but not on the 'low-carb' component of the diet, while it is unrelated to the concomitant fat-content of the diet." http://www.ncbi.nlm.nih.gov/pubmed/22935440

"KLC [ketogenic low-carb] and NLC [non-ketogenic low-carb] diets were equally effective in reducing body weight and insulin resistance, but the KLC diet was associated with several adverse metabolic and emotional effects. The use of ketogenic diets for weight loss is not warranted." http://www.ncbi.nlm.nih.gov/pubmed/16685046

Also see the results of this meta-analysis of 23 randomized controlled trials (mean carb proportion in the LC groups was 23% of total kcals):

"Reductions in body weight, waist circumference and other metabolic risk factors were not significantly different between the 2 diets." http://www.ncbi.nlm.nih.gov/pubmed/23035144

Regarding diet comparisons in general:

"Significant weight loss was observed with any low-carbohydrate or low-fat diet. Weight loss differences between individual named diets were small. This supports the practice of recommending any diet that a patient will adhere to in order to lose weight." http://www.ncbi.nlm.nih.gov/pubmed/25182101

[Aesthension]

Low carb while not in keto feels completely different from NO carbs in keto -- different fuel systems.

Some people just can't do it.

OP... whatever caloric intake you're following, apply a 65%F/ 35%P/ 5%C protocol. Usually pretty solid approach.

185g protein more than enough.

Fats: Coconut/ Olive Oil, Avocado, grass fed butters, fish oil; seldom use of but butters and nuts due to accruing of sugars.

Protein: Salmon, Grass Fed Beef, Whole Cage Free Eggs, anything else etc...

Carbs: Veggies for days

It works if you do. Choose a caloric target, and apply the above principals. After 2 weeks, refeed with oats, cream of rice, potatoes, and change the percentage to 15%F/ 35%P/ 55%C... then go back and do keto... then do weekly carb days as mentioned. Your weight will continue to drop - when you plateau, drop ~250kcals per week from fats, until weight loss continues, then hold until it plateaus, repeat -- continue refeeding. Keto is not a long-term solution. When you are done with keto you will be very sensitive to carbohydrates and I suggest an extremely slow reverse diet with carbs... meaning... when you reverse... start with 150g carbs daily, then bump 25g-50g of carbs weekly - new protocol will be grams of protein = goal body weight, moderate fats 65-75g, rest carbs as above.

Viola - you'll be happy. Send me a PM in 6 months with progress pics... srs.

[though honestly, all 'diets' work.... just a matter of consistency and time applied as well as augmenting it to your ever-adapting system...]

Wow thanks so much mate! I will be sure to send through progress pics, does it really matter a great deal if protein is high (around 210g)?

I'm seriously loving broccoli with coconut oil atm though, it's like discovering a new colour.

Sounds like a plan man. This is good info too:

Thanks bro I really appreciate it thanks to you two guys I think my cut is going to go spectacularly well. I just need to figure out a better balance

edit: can i ask what made you choose keto?

[Mrpb]

Yes more than 170 gram is likely to kick you out of ketosis. If you want to do I suggest sticking with 170.

The reason I choose keto is that I seem to feel better and sharper the less carbs I eat.

There's two good books about keto by Jeff Volek. I can link them later.

Edit:
http://www.amazon.com/The-Art-Scienc.../dp/0983490716
http://www.amazon.com/The-Art-Scienc...dp/0983490708/

[respawn]

And how much fibre is in that 27g of carbs?

[XinApoK]

Fats are super easy with keto.

- 70/30 ground beef
- Bacon... some more bacon
- Breakfast sausage
- cream cheese based meals

I have found that breakfast is when your should get in a ton of fat. It is so much easier.

Shameless self promotion here - http://forum.bodybuilding.com/showth...hp?t=164044481 - that recipe is perfect for you as it is loaded with fat. Plus it is delicious

[MetilHed]

Fats are super easy with keto.

- 70/30 ground beef
- Bacon... some more bacon
- Breakfast sausage
- cream cheese based meals

I have found that breakfast is when your should get in a ton of fat. It is so much easier.

Shameless self promotion here - http://forum.bodybuilding.com/showth...hp?t=164044481 - that recipe is perfect for you as it is loaded with fat. Plus it is delicious

This. Quit eating virtually fat free protein sources.