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Thread: Keto Macros

  1. #1
    Registered User DasVilhelm's Avatar
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    Keto Macros

    Hello All

    I am 175 lbs. 15% body fat and do heavy weight training five days a week. Please view my week one and week two keto diet and let me know as to how you would tweak it. My goal is to simply lose fat and keep as much muscle mass as possible. I know my protein intake is quite low. I can tweak this in the upcoming weeks though. Let me know what you think?

    (week 1)
    Serving Size Food Calories Carbs (g) Fat (g) Protein (g)
    3 Eggs 240 0 13.5 21
    2 pieces Bacon 90 0 7 6
    3 oz. (85g) Eye of round 143 0 4.2 24.6
    1 oz. (28g) Mild Cheddar C 110 1 9 6
    1/4 cup (28g) Planters Cashews 160 9 13 5
    1/2 can Tuna (water) 60 0 1 13
    2 cups Lettuce 15 3 0 1
    2 tbsp Organic Vinaigrette 80 1 9 0
    4 oz. (112g) Cottage Cheese 160 0 8 22
    1 scoop BP 1.M.R. 6 1.5 0 0
    BSN Creatine BSN Creatine 30 7 0 0
    1 scoop BSN Syntha 6 (protein) 200 15 6 22
    1 scoop Mega Men Sport (vtm) 65 7.5 1.25 5

    Totals 1359 45 71.95 125.6
    Needed 1800 40 87.5 175

    (Week 2)
    Serving Size Food Calories Carbs (g) Fat (g) Protein (g)
    3 Eggs 240 0 13.5 21
    .5 piece bacon Bacon 22.5 0 1.75 1.5
    3 oz. (84g) Ground Chuck 217.5 0 16.5 15.75
    1 oz. (28g) Mild Cheddar C 110 1 9 6
    1/4 cup (28g) Planters Cashews x x x x
    1/2 can Chicken of the sea (water) 60 0 1 13
    2 cups Lettuce 15 3 0 1
    2 tbsp Organic Vinaigrette x x x x
    4 oz. (112g) Cottage Cheese 160 0 8 22
    1 scoop BP 1.M.R. 6 1.5 0 0
    1 scoop BSN Creatine 30 7 0 0
    1 Brat 260 2 21 14
    1 scoop Mega Men Sport (vtm) 65 7.5 1.25 5
    1 Brat 260 2 21 14

    Totals 1446 24 93 113.25
    Needed 1800 40 87.5 175
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  2. #2
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    Looks decent to me!!
    IMO - lower protein, and up the fat.
    Fat will be your main energy source - as protein is for muscle repair.

    As long as you are eating low carbs - do not fear a heavy intake of fats!
    (Just keep an eye on calories)
    *Welcome to Keto*
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