startin keto diet tmmow, check out if my macros are good-

[wbaron1]

First off i am 6 foot 4, 195 pounds, and 18 years old, i workout 5-6 times per week. As of two weeks ago i starting using eca stack, thought i should just throw that in. My bodyfat percentage is around 12 percent. Here is what i have come up with macros
Meal 1- 4 whole eggs, tbsp of butter, and one slice of havarti cheese

meal 2- 8 oz salmon with 2 pork sausage roll

Meal 3- 2tbs of penut butter with one slice of havarti cheese

Meal 5 1.5 scoops of whey protein

Meal 6 - 8 oz salmon with 1 pork sausage roll and 85 grams of spinach.

2400 Calories
fat-159grams-60 percent
protein-212grams-35 percent
carbs-26grams- 5 percent
As of last few weeks ive been eating 2350 cals, 350g of protein, 130 carbs, and 50-70 grams of fat. I am thinking about starting keto to get to single digit body fat. I need some help on my macros and any help and advice would be appreciated!

[xJellyBirdx]

First off i am 6 foot 4, 195 pounds, and 18 years old, i workout 5-6 times per week. As of two weeks ago i starting using eca stack, thought i should just throw that in. My bodyfat percentage is around 12 percent. Here is what i have come up with macros


25g carbs
200 grams of protein
fats im not exactly sure but around 200???

As of last few weeks ive been eating 2350 cals, 350g of protein, 130 carbs, and 50-70 grams of fat. I am thinking about starting keto to get to single digit body fat. I need some help on my macros and any help and advice would be appreciated!

You should read the stickies in the main nutrition section. 50-70g of fat a day isn't enough for you. Your macros could work for keto, though you wont need that much protein, but they would work potentially.

[wbaron1]

You should read the stickies in the main nutrition section. 50-70g of fat a day isn't enough for you. Your macros could work for keto, though you wont need that much protein, but they would work potentially.

been reading sticking and came up with this- calories 2400
carbs-15g
fats-129
protein-279g

meal 1-
7 poached whole eggs
calories 514
fat-35
protein-43
carbs-3

meal 2-
Atlantic Salmon 6oz
calories 354
fat-22
protein-35

Meal 3-
Grilled New York strip 8oz
Calories-326
fats-12.8
protein- 51

Meal 4-
triple whey protein shake post workout
calores-260
protein-52
fat-2
carbs-12

Meal 5-
10oz grilled salmon
calories-568
fat-38
protein-57
carbs zero

Snacks:
Scattered throughout the day-
5 slices of light havarti cheese
calories-400
fat-20
protein-40
carbs 0

Is this good plan and macros?

[II Cybershot II]

been reading sticking and came up with this- calories 2400
carbs-15g
fats-129
protein-279g


Is this good plan and macros?

Nope. Switch your protein and fat macros and you'll be on the right track. Also you could eat a bit more than 15g of carbs, stick to under 50g though if you want ketosis all of the time.

[wbaron1]

Nope. Switch your protein and fat macros and you'll be on the right track. Also you could eat a bit more than 15g of carbs, stick to under 50g though if you want ketosis all of the time.

thanks for the advice man, i hope you dont mind but i sent you a private message bc i have a few more questions.

[wbaron1]

thanks for the advice man, i hope you dont mind but i sent you a private message bc i have a few more questions.

\

changed it up a little and have this now
calories-2400
fat-161 grams- 61 percent
protein-209 grams- 35 percent
carbs-19 grams- 3 percent

only thing i am little worried about is i have no veggies in my diet.

[Atavis]

only thing i am little worried about is i have no veggies in my diet.

So add some veggies. You need some veggies.

[wbaron1]

So add some veggies. You need some veggies.

but other than that my macros look good right?

[Atavis]

but other than that my macros look good right?

Yeah, not bad. Generally, I would suggest working with grams per lb LBM instead of the macro ratios though. Also, while I like the higher protein intake, somebody is going to come along soon and suggest you drop protein to increase your fats. Neither view is "wrong" either, just slightly different based upon experiences and results obtained.

Generally, if I were to suggest a macro intake based upon your weight (197 lbs), fat % (11.5%) and 2400 kcal for the average person, it would look something like this:

Protein 175 gr | 700 kcal | 29%
Fat 176 gr | 1580 kcal | 66%
Cho 30 gr | 120 kcal | 5%

That is basing protein at 1 gr / lb LBM. Many here are finding success dropping that even further to .6-.8 gr / lb LBM.

[wbaron1]

Yeah, not bad. Generally, I would suggest working with grams per lb LBM instead of the macro ratios though. Also, while I like the higher protein intake, somebody is going to come along soon and suggest you drop protein to increase your fats. Neither view is "wrong" either, just slightly different based upon experiences and results obtained.

Generally, if I were to suggest a macro intake based upon your weight (197 lbs), fat % (11.5%) and 2400 kcal for the average person, it would look something like this:

Protein 175 gr | 700 kcal | 29%
Fat 176 gr | 1580 kcal | 66%
Cho 30 gr | 120 kcal | 5%

That is basing protein at 1 gr / lb LBM. Many here are finding success dropping that even further to .6-.8 gr / lb LBM.

ok i see, so i should probably lower protein a little bit? Or do you think i could loose weight at the ratios i am at now?

[Atavis]

Assuming you are at a net caloric deficit, you will lose weight with what you have now.

[xJellyBirdx]

ok i see, so i should probably lower protein a little bit?

I think the better question is why do you think you need so much protein?

[xxx_jfb_xxx]

I think the better question is why do you think you need so much protein?

Third thread I've read this is the main issue. Remember me?

It's hard for people that have been doing a more "normal" body building diet to stop the idea that we can survive without a certain amount of protein. We've been told protein = muscle mass and without it we will lose muscle mass.

OP - if you're going to do it get in balls deep. Having that much protein won't put you in keto. Then you'll say keto didn't work. You just have to decide if you're going to do it, do it right.

[wbaron1]

Third thread I've read this is the main issue. Remember me?

It's hard for people that have been doing a more "normal" body building diet to stop the idea that we can survive without a certain amount of protein. We've been told protein = muscle mass and without it we will lose muscle mass.

OP - if you're going to do it get in balls deep. Having that much protein won't put you in keto. Then you'll say keto didn't work. You just have to decide if you're going to do it, do it right.

Okay! Im going to do it right, so how much protein should i intake, 35 percent?

[Atavis]

Okay! Im going to do it right, so how much protein should i intake, 35 percent?

Look up...

[wbaron1]

Look up...

29 percent it is!

[xxx_jfb_xxx]

29 percent it is!

What Atavis gave you is good information.

[wbaron1]

What Atavis gave you is good information.

first off just want to thank you guys so much for the help. here is the edit i made to the diet..
Meal 1- 4 whole eggs, 2tbs of butter, and 1 slice of havarti cheese

meal 2- 8 oz salmon with 2 pork sausage roll

Meal 3- 2tbs of penut butter with one slice of havarti cheese

Meal 5 1.5 scoops of whey protein

Meal 6 - 8 oz salmon with 1 pork sausage roll and 85 grams of spinach.
2400 calories
60 percent fat- 159 grams
36 percent protein--212 grams
4 percent carbs-26 carbs

Do you think i have to much of the same foods in the diet, any recs of what i should put in or take out?

[xJellyBirdx]

first off just want to thank you guys so much for the help. here is the edit i made to the diet..
Meal 1- 4 whole eggs, 2tbs of butter, and 1 slice of havarti cheese

meal 2- 8 oz salmon with 2 pork sausage roll

Meal 3- 2tbs of penut butter with one slice of havarti cheese

Meal 5 1.5 scoops of whey protein

Meal 6 - 8 oz salmon with 1 pork sausage roll and 85 grams of spinach.
2400 calories
60 percent fat- 159 grams
36 percent protein--212 grams
4 percent carbs-26 carbs

Do you think i have to much of the same foods in the diet, any recs of what i should put in or take out?

Looks like 29% turned into 36%. What ever works for you, man.

[wbaron1]

Looks like 29% turned into 36%. What ever works for you, man.

i cnt figure out how to get it to 29 percent, i dont know how to take any protein out of that!

[Atavis]

You could easily nix "Meal 5 1.5 scoops of whey protein" and add in some fats. However, you could leave things as is and probably do fine too.

[xxx_jfb_xxx]

i cnt figure out how to get it to 29 percent, i dont know how to take any protein out of that!

73/27 hamburger! Top that baby with some shredded colby jack.

[xJellyBirdx]

i cnt figure out how to get it to 29 percent, i dont know how to take any protein out of that!

Get rid of some salmon and opt for fattier meats like, oh, bacon or steak.

Could also trash the protein shake since they offer no benefit to consuming them. Is this that hard of a task for you?

[wbaron1]

Get rid of some salmon and opt for fattier meats like, oh, bacon or steak.

Could also trash the protein shake since they offer no benefit to consuming them. Is this that hard of a task for you?

got rid of the protein shake, added in more fats with olive oil!

[wbaron1]

got rid of the protein shake, added in more fats with olive oil!

just wanna show you guys my food for the day, lemme know wat u think

Meal 1- 5 whole eggs w/ 1 slice of mozzerla cheese

Meal-1/4 cup of hazelnuts

Meal 3- 6 oz ribeye with 150g of spinach

Meal 4- 8 oz of salmon with one whole foods pork sausage strip

Meal 5- 1 whole foods pork sausage strip with 100g of avocado

Snacks- 2tbsp of penut butter

fat-165
protein-180
Carbs33

Am i doing well?

[xxx_jfb_xxx]

just wanna show you guys my food for the day, lemme know wat u think

Meal 1- 5 whole eggs w/ 1 slice of mozzerla cheese

Meal-1/4 cup of hazelnuts

Meal 3- 6 oz ribeye with 150g of spinach

Meal 4- 8 oz of salmon with one whole foods pork sausage strip

Meal 5- 1 whole foods pork sausage strip with 100g of avocado

Snacks- 2tbsp of penut butter

fat-165
protein-180
Carbs33

Am i doing well?

It's getting there.
1485 calories fat
720 calories protein
132 calories carbs

2337 total calories

63% fat
31% protein
6% carbs


Looks like you need to lower the carbs a bit otherwise increase fat and/or protein a tad. You might be okay though. I'd substitute the hazelnuts or avocado... I believe there are quite a few carbs in those? Add in some more cheese and if you need a side of a vegetable try some broccoli.

[wbaron1]

It's getting there.
1485 calories fat
720 calories protein
132 calories carbs

2337 total calories

63% fat
31% protein
6% carbs


Looks like you need to lower the carbs a bit otherwise increase fat and/or protein a tad. You might be okay though. I'd substitute the hazelnuts or avocado... I believe there are quite a few carbs in those? Add in some more cheese and if you need a side of a vegetable try some broccoli.

ok, will do, also since starting monday i took the keto test today and it only showed a trace of keto.

[xxx_jfb_xxx]

ok, will do, also since starting monday i took the keto test today and it only showed a trace of keto.

From what I've been told, if you're drinking lots of water it will only show trace amounts. Also, even if you aren't in keto it can show trace amounts. Basically, they're useless. I'm in keto and I've never had it show more than trace amounts.

I'd take what they say with a grain of salt. I keep trying to get myself to test in the morning when I'm less hydrated but it's hard when you have to really go to the bathroom.

I think there's blood testers out there that are more accurate. Something diabetics use, it pricks your finger but it's more accurate than the sticks. It probably won't show more than trace amounts for 2 - 4 weeks anyways.

Don't worry about it bud. You will just know when you are in keto. You will be drained of energy then one day you will have so much energy you won't know what to do with it. That's when you know you're in keto.

[wbaron1]

From what I've been told, if you're drinking lots of water it will only show trace amounts. Also, even if you aren't in keto it can show trace amounts. Basically, they're useless. I'm in keto and I've never had it show more than trace amounts.

I'd take what they say with a grain of salt. I keep trying to get myself to test in the morning when I'm less hydrated but it's hard when you have to really go to the bathroom.

I think there's blood testers out there that are more accurate. Something diabetics use, it pricks your finger but it's more accurate than the sticks. It probably won't show more than trace amounts for 2 - 4 weeks anyways.

Don't worry about it bud. You will just know when you are in keto. You will be drained of energy then one day you will have so much energy you won't know what to do with it. That's when you know you're in keto.

ight man thanks for the good info!

[Atavis]

From what I've been told, if you're drinking lots of water it will only show trace amounts. Also, even if you aren't in keto it can show trace amounts. Basically, they're useless. I'm in keto and I've never had it show more than trace amounts.

It's ben years since I have been able to show than trace. I can force it to if I want by eating a ton of coconut oil (or MCT oil) but even then it's only for a few hours. After that, it goes back to trace.

Over time, the body becomes more efficient at making and using ketones. Ketostix become worthless once you adapt.