Let's make this quick. I want to lose some fat and get some definition going on. But i also do not want to sacrifice muscle in the process. I've read that in order to maintain your muscle, you need about 1g protein/lb or 2kg-2.2kg/kg of corporal weight, both cases put me around 180g of protein. But the keto-calculator gave me 149g max. I obviously put a higher number, the recommended amount in my case would be at least 180g of protein as both these formulas recommend. This way it gave me the 5% C / 35% P / 60% F macro schedule, which i think is fine if I'm going the keto diet.
The thing is I've read some articles that the way of going truly keto is 5% C / 25% P / 70% F, meaning protein needs to be a little lower in order to create a ketogenic metabolism and make it start burning fat instead of muscle. If i do that I'll lose muscle (in theory).
Any recommendations of what should I do?
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*Generated by [Keto Calculator](keto-calculator dot ankerl dot com) 9.9*
20/M/6'1" | CW 181 | 17.5% BF | Moderately active
* 2089 kcal Goal, a 20% deficit. (1762 min, 2611 max)
* 30g Carbohydrates
* 181g Protein (90g min, 149g max)
* 138g Fat (102g min, 196g max)
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06-18-2016, 05:46 PM #1
Little question about macros on keto diet
Be the best version of yourself.
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06-20-2016, 05:21 AM #2
This is more of a preference question that I can't really answer for you. I don't think missing out on 30g of protein will cause significant muscle loss or at least I'm willing to forego that in order to stick to a strict keto diet.
I usually stick to 1g/lb of lean muscle and have had very little muscle loss and any decrease in strength comes back very quick when I switch back to maintenance or slow bulk.dy/dx (Weight Loss) = Calories
Goals:
Squats: 275 5x5
Bench: 225 4x6
Pendlay: 205 4x6 (Achieved)
Deadlift: 315 5x5 (Achieved
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06-26-2016, 08:52 AM #3
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06-27-2016, 06:47 AM #4
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