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Thread: My Keto Log

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    Post My Keto Log

    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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