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  1. #151
    Eat Yolks, Get Yolked DMurph51's Avatar
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    Originally Posted by Mandy123 View Post
    Step 5 - I don't know what precentage I want. I'm 5'6 at 130 but I'd like to be 115. So what precentage would that be?

    Step 6 - Is this an everyday shake or the shake you take after your final workout? Wouldn't you make it with no carbs, why would you add 10g of dextrose (carbs)?
    you're looking to lose weight, so for step 5, enter a value between .8 and .9. a value of 1 would indicate you want to maintain your current weight, values lower (to .8) are for weight-loss, and values higher (1 to 1.2) are for weight gain.

    step 6 is the amount of calories in your post-workout shake, if you so choose to supplement with one. some people choose to add dextrose to their shakes to help refuel their muscle glycogen stores. i would suggest that you avoid the post-workout shake all-together, considering you're only trying to lose weight.

    additionally, be sure to enter your LEAN body mass in step 2. the calculation for lean body mass is:

    LBM = W x (1 - BF%)

    where:
    LBM = lean body mass
    W = your weight in lbs
    BF% = your bodyfat percentage (in decimals, e.g. 15% = .15)
    Last edited by DMurph51; 07-14-2011 at 03:51 PM.
    [IIFYM]

    CKD Calculator (copy pasta):
    http://forum.bodybuilding.com/showthread.php?t=784518
    Carb-Load Guide (copy pasta):
    http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html

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  2. #152
    Registered User ma9net's Avatar
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    Bmr?

    I feel a little silly asking this , but im kinda new to this so could someone please let me know what the BMR is on the excel spreadsheet

    target BMR with diet and BMR+ activity

    I have done all sorts of research and been and had skin fold tests and blood pressure Etc

    and have figured out what my daily calori intake should be based on my current weight and minus the 500 odd calories i need to reduce to get my ketosis on, however on the spreaddy it says i need to eat 2500! ...

    Whats the go?
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  3. #153
    Eat Yolks, Get Yolked DMurph51's Avatar
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    bmr stands for "basal metabolic rate". your bmr is, essentially, the amount of calories you would burn on a typical day
    [IIFYM]

    CKD Calculator (copy pasta):
    http://forum.bodybuilding.com/showthread.php?t=784518
    Carb-Load Guide (copy pasta):
    http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html

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  4. #154
    Registered User Sam Steele's Avatar
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    Sticky material.
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    Diet: TKD Paleo

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  5. #155
    Eat Yolks, Get Yolked DMurph51's Avatar
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    agreed. it should be up there already.
    [IIFYM]

    CKD Calculator (copy pasta):
    http://forum.bodybuilding.com/showthread.php?t=784518
    Carb-Load Guide (copy pasta):
    http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html

    reps to ananf72 for life.
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  6. #156
    Registered User zaidat's Avatar
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    Great thread. I read through the entire page but DMurph's posts really helped me. I was putting in my actual weight instead of lean body weight and I am so glad I fixed it. Off to the store to load up on Keto foods.
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  7. #157
    Registered User kassr6's Avatar
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    This calculator should still be accurate if i insert clean bulking ratios correct? (40 % protein/40% carb / 20 % fat; for example) seems like it is accurate
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  8. #158
    Eat Yolks, Get Yolked DMurph51's Avatar
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    yessir.
    [IIFYM]

    CKD Calculator (copy pasta):
    http://forum.bodybuilding.com/showthread.php?t=784518
    Carb-Load Guide (copy pasta):
    http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html

    reps to ananf72 for life.
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  9. #159
    UKs Strongest Woman 2011 Armygirl2's Avatar
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    Thumbs up

    This is great, was an advanced version made at all?
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  10. #160
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    Just about to start keto - Man2kx thanks for this tool - very helpful. I tried this site:

    (put the www)

    .phlaunt.com/lowcarb/DietMakeupCalc.php but it definately doesn't give the 65:30:5 split!

    Thanks again
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  11. #161
    Registered User JJbra's Avatar
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    thanks!
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  12. #162
    Registered User SmallCap's Avatar
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    Is this accurate? Cause the step by step keto thread says that I should eat 1g of protein per pound of lean body weight, which for me is 160, so 160g. But you calculator tells me to eat over 200g of protein.
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  13. #163
    Please Stay Supple Bonkies's Avatar
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    enter your LBM into the weight section not your body weight.
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  14. #164
    Registered User SmallCap's Avatar
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    Originally Posted by Bonkies View Post
    enter your LBM into the weight section not your body weight.
    I did, which is 160 which is supposed to be 160g of protein if following the Step by Step Keto thread.
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  15. #165
    Registered User HeyItsMoses's Avatar
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    Man2kx, thanks for the awesome calculator. Even though I already knew my macros for keto days (and your calculator just told me what I already knew), I was completely lost on Carb Ups.

    I'm possibly Overestimating my BF% (I'm saying 30%), and I'm definitely underestimating my Activity rating (using 1.4, even though I'm going to start on the Gethin 14-week challenge on sunday).

    My question is on Nutrition for my carb ups..

    I'm getting:
    Fat-68 grams
    Pro-145 grams
    Carb-572 grams

    ^I have no idea on how the hell I'm gonna get 570 grams of carbs, while keeping the fat at 68 grams.

    Any suggestions for food (possibly fast food-ie, subway, chipotle, etc), that is HIGH on Carbs, yet LOW on Fat?

    Edit: In the calculator, for question #2, FOR SURE it's your Lean Mass, right? Cause I weigh 240 and I got 30% BF (overestimating), which gives me a lean mass of 168, which is what I put in the question.
    Last edited by HeyItsMoses; 01-14-2012 at 06:21 PM.
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  16. #166
    Registered User 1sierra41's Avatar
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    White rice, potatos.
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  17. #167
    Registered User NachoLibrrrre's Avatar
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    Just wanted to make sure... there seems to be conflicting information in this thread on whether or not the bodyweight entered in (2) is LBM or simply just Body Mass. Clarification would be greatly appreciated.
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  18. #168
    Registered User 1sierra41's Avatar
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    Definatly sticky material
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  19. #169
    Registered User TravellingCat's Avatar
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    Unfortunately OP hasn't posted since 2006, advanced version isn't looking good. As for the recurring question of which weight do you add to question (2), In his step-by-step of Keto, he suggests one lb of protein per lb of LBM. My estimated LBM is 145 so therefore should equal 145g of Protein per day? the calc is telling me to eat 182g if I enter my body weight (189lb) and is telling me to eat 157g if I enter my LBM (145lb).

    Should I take my g of protein down to 145g and add more grams of fat to compensate the loss in protein?
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  20. #170
    Registered User cincity2's Avatar
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    Ive been on the keto diet for a week and have been told all these different things about how many calories to consume. I have been consuming around 1200 calories a day and trying to exercise as much as possible, normally my calorie output per exercise is 200-300 calories.
    I got curious if i was actually eating the right amount of calories so tried the calculator.

    These are my stats

    (1) Age (yrs) 23
    (2) Weight (lbs) 152 (I just put my body weight in)
    (3) Height (in) 67
    (4) Activity Rating (1.0-2.0) 1.4
    (5) Gain(1.2) or Lose(0.8) 0.8
    (6) Post Workout Shake Calories 0
    (7) Meals per Day (excluding PWO) 6
    (8a) Percent Fat (use % sign) 65%
    (8b) Percent Protein (use % sign) 30%
    (8c) Percent Carbs (use % sign) 5%

    RESULTS FOR WOMEN

    BMR: 1498
    BMR+Activity: 2097
    Target BMR with diet: 1678

    I was just wondering should I really be eating 478 calories more per day? Would I still lose weight eating that much?

    Thanks
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  21. #171
    Registered User dyuv001's Avatar
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    I find using this calculator (theoretically - I just used it now) going by lbmass I need 1601 Cal excl shake with 116g F and 120g P. I can't find a combo of foods to hit those numbers while being that low in the cal count.

    The shake should be taken into account for protein being digested in that eating cycle I would think...no? Hmmm

    Now if I Play with the numbers, and incl the shake macros as a meal.

    I can do 170g P, 127g F and 15g C for 2000 Cal, which sounds pretty good.

    If I lower that Protein for my Lean body mass which is approx 125-130 lbs I can probably drop a good hundy cals and go further into deficit. Hmmm

    **** I just realised I talked to myself in a post.
    Last edited by dyuv001; 04-29-2012 at 03:34 AM.
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  22. #172
    Registered User sidel80's Avatar
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    Sorry, newb question. On the day I'm suppose to be carbing up, do I consumer those calories PLUS my nutrients per day? That seems like an awful lot, but maybe I'm just no understanding this correctly. Thank you much!
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  23. #173
    Registered User samsonics's Avatar
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    just wondering

    According to the calculator`s numbers ,I suppose to eat 140g of fat,145 g of protein and 24 g of carbs.You dont have to be a rocket scientist to see that the quantities of macronutrients doesnt respect the "60%,35%,5%" ketogenic formula,so I`m pretty confused.Please,can someone help with some explanations.Thanks!
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  24. #174
    Registered User XRJon0609's Avatar
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    Awesome calculator, deserves a bump
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  25. #175
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    Tnx !!!
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