Starting keto for the first time in a few weeks. I've calculated my macros. Does anyone have any advice for someone new to keto or recommend any adjustment to these macros?
I've done a fair amount of reading and research into keto. (I also have a degree in biology and chemistry, with 10+ years experience in clinical medicine.)
Currently, I'm 6'1", 200 lbs., 16% BF.
My goal is ~7-10% BF.
TEE = 2633-3000 kcal
75% fat: 1975-2250 kcal, 219-250 g
20% protein: 527-600 kcal, 132-150 g
5% CHO: 132-150 kcal, 33-38 g
At 5 meals per day:
d/5 = 44-50 g fat, 26-30 g protein, 7-8 g CHO
Needless to say, I'm meticulous and a nerd for numbers. Can't be but oh-so accurate, particularly in eating, hence the ranges.
What do you think? Is it keto?
Also, how long should I expect the "keto-flu"? I've heard mixed reports and would love to hear from someone with more experience. Some say 3-4 days (about the time to enter ketosis), 1 week, while some have said 10-30 days. I understand everyone is different. Trying to get an estimate. How did you get through it and how long did it last?
Cheers,
J.
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Thread: My Keto Log
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11-29-2016, 08:19 AM #1
My Keto Log
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