My Keto Log - a little help pls :(

[bbardin]

August 4th - 223 lbs ?%bf

- Workout -
Bullnox & 1/2 scoop LivingFuel Supergreens 116 cal. 3.5g+1g sugar carb. 1g fat 7g protein

-breakfast-
4 Sausage link 340 cal. 4g carb. 11g fat 54g protein
2 cup raw spinach (3 oz) 20 cal. 1g carb. 0g fat 2g protein

- lunch -
Turkey Jerkey 75 cal. 0g carb. 3g fat 10g protein
4 cup raw spinach (6 oz) 40 cal. 2g carb. 0g fat 4g protein

- dinner -
8oz broccoli 79 cal. 5.6g+3g sugar carb. 1g fat 5.5g protein
1x Large hardboiled egg 78 cal. .5g carb. 5.3g fat 6.5g protein
4oz pepperjack cheese 400 cal. 4g carb. 32g fat 28g protein
8oz Salmon 312 cal. 0g carb. 9g fat 56g protein

TOTAL 1460 cal. 20.6g+4g sugar carb 62.1g fat 172.9g protein

[workingthedream]

August 4th - 223 lbs ?%bf

- Workout -
Bullnox & 1/2 scoop LivingFuel Supergreens 116 cal. 3.5g+1g sugar carb. 1g fat 7g protein

-breakfast-
4 Sausage link 340 cal. 4g carb. 11g fat 54g protein
2 cup raw spinach (3 oz) 20 cal. 1g carb. 0g fat 2g protein

- lunch -
Turkey Jerkey 75 cal. 0g carb. 3g fat 10g protein
4 cup raw spinach (6 oz) 40 cal. 2g carb. 0g fat 4g protein

- dinner -
8oz broccoli 79 cal. 5.6g+3g sugar carb. 1g fat 5.5g protein
1x Large hardboiled egg 78 cal. .5g carb. 5.3g fat 6.5g protein
4oz pepperjack cheese 400 cal. 4g carb. 32g fat 28g protein
8oz Salmon 312 cal. 0g carb. 9g fat 56g protein

TOTAL 1460 cal. 20.6g+4g sugar carb 62.1g fat 172.9g protein

what did you need help with? its hard to base macros without knowing bodyfat % try this --> http://forum.bodybuilding.com/showth...hp?t=161323283

and keto isn't starvation, 1460kcal might be about half of what you need based on your height and weight.

<30g carbs, .8g-1g of protein per LBM, and make the rest of your calories up in fat is what i do.

Jump on myfitnesspal.com if you havn't already and get into the habit of logging everything

[bbardin]

Tuesday, August 5th - 118 lbs ?% bf

-Workout-
Bullnox & LivingFuel SuperGreens: 116 cal. 14.5g carb. 1g fat 7g protein

-lunch-
2oz Colby Jack Cheese: 220 cal. 2g carb. 18g fat 12g protein
8oz CoconutAlmond milk + 3 Tbsp Coconut oil: 425 cal. 1g carb. 45g fat 1g protein
3 cup Spinach (4.5 oz): 30 cal. 1.5g carb. 0g fat 3g protein
8oz Steak: 260 cal. 0 carb. 6g fat 48g protein

-dinner-
2oz Colby Jack cheese: 220 cal. 2g carb. 18g fat 12g protein
3 cup Spinach (4.5 oz): 30 cal. 1.5g carb. 0g fat 3g protein
steamed Broccoli (4 oz): 39 cal. 5.5g carb. .5g fat 3.5g protein
** i have a feeling I'm getting there broccoli stats wrong **
8 oz CoconutAlmond Milk + 3 Tbsp Coconut Oil: 425 cal. 1g carb. 45g fat 1g protein
Hamburger (5.5 oz): 330 cal. 0g carb. 23g fat 29g protein
2x Sausage links: 170 cal. 2g carb. 5.5g fat 27g protein
-TOTAL 2260 Cal. 30g carb 162g fat 143g protein


I appreciate the help. I admit to just diving into this whole leto thing without knowing enough about it but as you can see I'm taking some steps in the right direction. I am going on the assumption that i am around 20% body fat close to 175 lbs LBM. Accordingly, I would need 140g - 175g of protein. I ordered some urine keto sticks for an idea on where I'm at. Also i've heard too much protein will counteract the leto process when the body converts the protein into glucose?

[KaylaElizabeth]

Tuesday, August 5th - 118 lbs ?% bf

-Workout-
Bullnox & LivingFuel SuperGreens: 116 cal. 14.5g carb. 1g fat 7g protein

-lunch-
2oz Colby Jack Cheese: 220 cal. 2g carb. 18g fat 12g protein
8oz CoconutAlmond milk + 3 Tbsp Coconut oil: 425 cal. 1g carb. 45g fat 1g protein
3 cup Spinach (4.5 oz): 30 cal. 1.5g carb. 0g fat 3g protein
8oz Steak: 260 cal. 0 carb. 6g fat 48g protein

-dinner-
2oz Colby Jack cheese: 220 cal. 2g carb. 18g fat 12g protein
3 cup Spinach (4.5 oz): 30 cal. 1.5g carb. 0g fat 3g protein
steamed Broccoli (4 oz): 39 cal. 5.5g carb. .5g fat 3.5g protein
** i have a feeling I'm getting there broccoli stats wrong **
8 oz CoconutAlmond Milk + 3 Tbsp Coconut Oil: 425 cal. 1g carb. 45g fat 1g protein
Hamburger (5.5 oz): 330 cal. 0g carb. 23g fat 29g protein
2x Sausage links: 170 cal. 2g carb. 5.5g fat 27g protein
-TOTAL 2260 Cal. 30g carb 162g fat 143g protein


I appreciate the help. I admit to just diving into this whole leto thing without knowing enough about it but as you can see I'm taking some steps in the right direction. I am going on the assumption that i am around 20% body fat close to 175 lbs LBM. Accordingly, I would need 140g - 175g of protein. I ordered some urine keto sticks for an idea on where I'm at. Also i've heard too much protein will counteract the leto process when the body converts the protein into glucose?

Keto, not leto. But alas, you wasted your money. The sticks are highly inaccurate and unreliable.