Hi im interested in understanding how much protein and how much fat should i be taking.
Im 205, 6'2", 11%BF.
I also have a stoburn chest, just hard to get it ripped, any tips on how to get my chest chissled??????
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12-07-2001, 02:25 PM #1
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12-07-2001, 04:15 PM #2
keto
Cutting right?? At 205 you would want to go 10-12 calories per pound of bodyweight. Lets use 10 for an example. That will give you 2050 calories.
Here is a basic outline of a serious cutting ratio:
40% protien 55% fat 5% carbs
Based on your weight:
820 protien cals=205 grams
1127.5 fat cals=125 grams
102.5 carb cals=26 grams
Okay, now the tricky stuff. I have found that the diet does vary by individual. Give 2 weeks and if you are losing a couple pounds a week those numbers are good for you. If not you will have to tweek the fat and protien levels so it best suits your metabolism.
NOW THE BIG KEY:
Post work out nutrition. Immediately after training have a shave with 30-40g carbs and 40 or so whey. The carbs do not count because after intense training they will be used. This will also help prevent the brain fog that can be common when starting a keto. Did mention THIS IS A BIG KEY!!
Purchase some keto diasticks and test your urine from time to time to make sure you are staying in a mild state of ketosis.
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12-07-2001, 04:18 PM #3
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12-08-2001, 09:47 AM #4
ThanX for the info!
Thanx Fitnessman, I hope it works for me, where did u ge the 10 -15 calories per pound of bodyweight though????
Im not doubting your info, i just want to know for future reference.
Ohhhh thank you for the laugh though that post workout shave was the funniest typo ive seen in a while. LOL
ohhh and shake 40gof protein 30-40 carbs????
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12-08-2001, 09:58 AM #5
10-12
10-12 has been the standard for cutting for as long as I have been training(20 years). It gives you enough calories to build a little muscle and not enough so you can burn bodyfat.
You can go lower, but why risk losing muscle???
The post work out shake is a must......30-40g carbs(like juicy juice) and 40g of whey. Make sure the whey isnt loaded with carbs. I buy it in 5lb tubs for like 20 bucks. It only has a couple carbs per serving. I also like muscle milk, but its kinda pricey.
The only time I use protien shakes is post workout. I'd rather eat the reat of the day!
Think of the revolution we just started!!! Train hard- go to the locker room-get a clean, close comfortable SHAVE and build muscle---man I can hear Muscle-tech knocking on my door now!!
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12-08-2001, 12:45 PM #6
LOL
"Shave with MusclesBlade after your workout can boost your testosterone leves up to 1900%" -MuscleTech"Everything would have been geared for making my body able to withstand another small dose of iron on the bar for each exercise every week or two, even if it was just a few ounces. " -Stuart McRobert.
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12-08-2001, 01:04 PM #7
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12-08-2001, 01:19 PM #8
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12-08-2001, 01:20 PM #9
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12-08-2001, 03:11 PM #10
no
Nah, I am 5'9" 218lbs. Cybergod and I had a humerous thing going on there over a typo I made. Read the above posts
I was 136# when I got out of high school though.
Brain fog is a common side effect from your body switching from a sugar burning metabolism to one that burns fat.
Let's call it a case of the DUH's. It usually occurs in the afternoon where you feel kinda clouded with your thinking.
The best way to prevent this is with the post work out shake I am so big on.
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12-08-2001, 03:14 PM #11
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12-08-2001, 06:03 PM #12
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12-15-2001, 01:56 PM #13
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12-15-2001, 04:03 PM #14
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09-26-2009, 10:35 AM #15
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09-11-2010, 04:12 PM #16
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10-01-2010, 04:29 AM #17
Hey there! I would cut the carbs down a bit more say not more than 30 grams of carbs per day...I stay between 20-30 each day and then on saturday afternoon/evening I eat whatever I want...with a focus on carbs (called Cyclical Keto Diet). I have lost about 20 lbs this way. I don't really count anything but the carbs; I just don't have time throughout my day to write everything down...so this works well for me.
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10-01-2010, 07:32 AM #18
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10-01-2010, 08:15 AM #19
I agree 100% with Fitnessman! He knows what he's talking about.
I've been on keto for about half a year with GREAT results, and his advice is spot on.
The key is to find what works for YOU. Our bodies are all very different, and what works for one person may not for another.
For example, my keto macros are usually about 50 fat, 40 protein, and 10 carbs. But I know some people who claim they can stay in ketosis when they have that much protein and carbs.
Just tweak your diet until you find what works best for you and then stick to it.
Good luck!"The Mind is the Battleground"
"I will not stop until I have an armor plated chest, boulder shoulders, castle back, pillar quads and a set of rock solid abs for the ladies"
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10-01-2010, 09:37 AM #20
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10-02-2010, 11:58 AM #21
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02-06-2011, 01:54 AM #22
Need a little guidance...
Hi Fitnessman,
you seem to know a lot about the keto diet.
I'm in my fourth week of it now. In the first two I lost about 11pounds. Now I've put on almost 4.5 pounds.
Was wondering if you could give me the calculations (there seems to be so many out there!) - I'm just so confused by it all and not sure i'm doing it right. Eating enough carbs with just the carbs from proteins and fats, how many calories etc
Female
LBM: 136pounds
BF%: 22
Current weight: 171 pounds
I'm aiming to compete and want to get down to at least 8% BF.
Also, not sure how many grams of carbs to have on the "carb-up day" or should there be two "carb-up days"?
My diet at the moment:
BMR: 1700 cals
Protein: 135g
Fat: 125g
Carbs: less than 20g
I haven't been having any vegetables at all and sticking to only protein and good fats.
I'd appreciate any tips!
Thanks!
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02-06-2011, 06:20 AM #23
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TECHNICALLY a ketogenic diet has a 4:1 ration of fat to protein. A ketosis inducing diet, however, is unlimited fat and protein but very low carbohydrates typically under 25g/day.
View my story of becoming "Female Transformation of the Week" at: http://www.bodybuilding.com/fun/operation-dream-barbie-is-a-success.html
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02-06-2011, 06:22 AM #24
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02-09-2011, 01:32 PM #25
I've been searching around different Keto/Atkins threads, and Fitnessman seems to have a wealth of knowledge. So, he is my question I started Atkins on January 23rd 2011 at 6'1" 224lbs on February 7th I weighed in at 208lbs thats 16lbs in 15 days? This seems a bit to rapid? My caloric intake has been around 2k a day while drinking at least a gallon of water. I've been keeping my carbs below 20gs a day and not even measuring the protein, and fat percentages. My question is if this amount of weight loss is normal, and if so how long will it be this rapid?
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02-11-2011, 08:01 AM #26
Keto Diet Help: particularities and peculiarities
It seems that I cannot begin a new thread due to being new but I wanted to jump in with some questions about keto.
I am basically slowly getting myself on keto (as of about two weeks now) and hope to keep fine tuning as much as possible.
Re: the 4 most important meals: upon waking, pre workout, post workout and last meal of day.
1) This is not necessarily “breakfast” but a pre breakfast (to immediately stop your body from feasting on protein/muscles) “meal” that, it is generally said, is to consist of 20 g. of protein and some 20-40 g. of carbs: 2 cups of fat free milk or a protein bar or 20 g. of whey protein and 1 c. fruit juice.
But what about on keto?
2) I understand that the carbs in pre workout shakes, for instance, do not count as they are burned during the workout.
Is that so?
What do you recommend? I have been taking 33 g or whey (with BCAAs in the powder), 1 TBSP 100% cocoa powder, 1 TSP cinnamon mixed into coffee.
3) This one gets tricky for me as I have been making the same mixture as for pre but rather than coffee I use fat free milk. Before you say to just use regular milk since its fat is keto friendly; keep in mind that the post workout protein (mine is whey) is supposed to be fast digesting for quick recovery but the fat in the milk will slow that process down.
Or, am I being too pedantic?
4) I have been eating half to 1 cup of cottage cheese, 1 TBSP flax seeds and 2 TBSP peanut butter. But many ketoers say no to cottage cheese.
Why is that?
What is a good last meal…of the day, that is )Get fit, stay fit: http://www.examiner.com/fitness-trends-in-national/mariano-grinbank
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02-16-2011, 04:27 PM #27
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05-15-2011, 02:16 AM #28
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06-02-2011, 06:27 PM #29
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10-22-2013, 02:21 PM #30
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