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View Full Version : Keto Diet, How Much Fat How Much Protein?????



METALL
12-07-2001, 03:25 PM
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??????

fitnessman
12-07-2001, 05:15 PM
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.

fitnessman
12-07-2001, 05:18 PM
I do not recommend a post work out shave..... I recommend a post work out SHAKE.......:)

Of course if you need a shave, by all means do...

METALL
12-08-2001, 10:47 AM
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????

fitnessman
12-08-2001, 10:58 AM
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!!:)

CyberGod
12-08-2001, 01:45 PM
LOL

"Shave with MusclesBlade after your workout can boost your testosterone leves up to 1900%" -MuscleTech

fitnessman
12-08-2001, 02:04 PM
It will have 3 blades and weigh 125 Pounds!!!

Warning: please use a spotter!!!!

AznBB
12-08-2001, 02:19 PM
"This will also help prevent the brain fog that can be common when starting a keto"

What do you mean BRAIN FOG fitnessman?

METALL
12-08-2001, 02:20 PM
what side effects do those have?


hey fitnessman u are 125 pounds?????

fitnessman
12-08-2001, 04:11 PM
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.

METALL
12-08-2001, 04:14 PM
yeah i agree with fitnessman
thats why i didnt get brain fog
always have a shake after workout!!!!!!!!

Logo
12-08-2001, 07:03 PM
METALL, if you have some problem areas you might want to take a look into Avantlab's Lipoderm-Y. The science behind its topical penetration os phenomenal. It uses yohimbe and from the testimonials I've read, it seems to work very well. It should work fine while on a keto diet.

Deciever
12-15-2001, 02:56 PM
yeah how much protein and fat should i get??

im 5'5 124 lbs...im just experimenting with this diet, so i know how to use it in the future(like in the summer, so the girls all check out my body, and if i get into competiting)

fitnessman
12-15-2001, 05:03 PM
1 grams protien to 1.5 grams fat,,,,Varies by person.

Fitnessmade
09-26-2009, 11:35 AM
Hi

You indicate that the this ratio is for serious cutting, What are the other ratios and what is the difference ?

I have been on the KETO for 2 days

1st Day :

Fat: 54%
Protein: 40%
Carbs: 6%

2nd Day :

Fat: 58%
Protein: 36%
Carbs: 6%

Thanks


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.

mrTesto
09-11-2010, 05:12 PM
i am new to this keto stuff but iv done bit of research any views on my plan i weigh 165lbs and 13% bf iv wrote a diet that total 2200cal 170grams protein 45grams carbs and 135grams fat that any good ? any views ?

jfret229
10-01-2010, 05:29 AM
i am new to this keto stuff but iv done bit of research any views on my plan i weigh 165lbs and 13% bf iv wrote a diet that total 2200cal 170grams protein 45grams carbs and 135grams fat that any good ? any views ?

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.

KillaKev001
10-01-2010, 08:32 AM
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!!


Great advice!
Post workout carbs are very important. I did without for about a week & a half... I noticed a big change once I introduced the carbs with my shake.

kingof_queens
10-01-2010, 09:15 AM
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!

x31234
10-01-2010, 10:37 AM
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!!:)

the 10-12 standard you are talking about, does that only pertain to the Keto- Diet?

x31234
10-02-2010, 12:58 PM
bump can someone help me out, im thinking of doing keto...

5'9 175lbs

Also is it safe to be on keto while on EC stack?

melowelo
02-06-2011, 02:54 AM
1 grams protien to 1.5 grams fat,,,,Varies by person.

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!

BellaValerina
02-06-2011, 07:20 AM
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.

HBKMensa
02-06-2011, 07:22 AM
If you are looking for new and alternative ways to eat well, I have found a few things on this site that are very useful: diet-direct.net

rrichards1217
02-09-2011, 02:32 PM
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?

Apologeticus
02-11-2011, 09:01 AM
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 :o)

coreshield8
02-16-2011, 05:27 PM
I'm in a va shelter, and my only way is to take in the fat my drink, a 1/4 cup of olive oil, is this ok. thanks

kkotka
05-15-2011, 03:16 AM
I'm in a va shelter, and my only way is to take in the fat my drink, a 1/4 cup of olive oil, is this ok. thanks

Sorry for the question, I am new to this forum.
When people say 5% carbs, do veggies count as well?

swollmedic
06-02-2011, 07:27 PM
Hey guys, Im on first week of keto and I know that they say go the first two weeks before refeeding but im on dayy 6 and is already having brain fogs like hell!!! I may go ahead and refeed tomorrow night. Any input on that? Thanks...

chevy72blu
10-22-2013, 03:21 PM
Strongest 12 year bump I have ever seen.

AnthonyRomano7
06-10-2016, 02:10 AM
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??????

50-55% of your cals as fat
30-35% protein
these are the numbers that are scientifically backed for best keto results.