LAST MINUTE KETO DIET QUESTIONS, just a little help plz

[WILL DA BEAST]

Ok guys i'm starting keto tomorrow, 4/20/09. I have keto strips to make sure i'm in ketosis, bought a shi!t load of food for the week. I'll be taking in 2750 calories per day according to my BMI (maintenance cal. intake was 3300) with a 60/36/4 fat/protein/carb split. That comes out to 183g fat, 278g protein, and 28g carbs.

1. Do the macros sound right for me? I'm 5'8" about 167 lbs @ about 15% b/f i'd guess.

2. I wanna get down to 8% b/f, how long would you guys think that will take on keto diet?

3. The refeed (carb up) day has me concerned. How many grams of carbs should I aim for? I've heard to reverse the totals (instead of 60/36/4 go with 4/36/60) and i've heard to just eat as many carbs as I can, is there a right answer?

4. Lastly, with only 28g of carbs per day during the week i'm taking fiber supplements to keep me from getting clogged, i'll be eating just salads for my carbs, spinich, brocolli, cucumbers, etc. My question is with such few carbs allowed am i supposed to take carbs with my PWO protein shake? And if I do do I count them as part of the 28g per day?

Thanks for the help beforehand guys!! I've never been ripped and it's gonna happen this summer!!!!!!:wave::burger:

 

[SilentBob187]

1) No. Protein looks too high. Where did you get that # from? According to your macros, that's actually 2871. That's high kinda for your weight and trying to get to ketosis.

http://low-carb.org/faq/

"0.9 grams of protein for every pound of LBM"

That says 128g protein/day when I plug it in.

2016 calories/day

154g fat

Start over. You're close, but your cals are way too high for your size to be going keto.

 

[WILL DA BEAST]

1) No. Protein looks too high. Where did you get that # from? According to your macros, that's actually 2871. That's high kinda for your weight and trying to get to ketosis.

http://low-carb.org/faq/

"0.9 grams of protein for every pound of LBM"

That says 128g protein/day when I plug it in.

2016 calories/day

154g fat

Start over. You're close, but your cals are way too high for your size to be going keto.

I found my BMI to be 25.3 and used a calorie counter I found online to find my maintenance. It did sound a little high to me, but i figured it could be normal. I'm glad though becaue I wasn't looking forward to eating all that food :006:

Redo:

128g protein

154g fat

30g carbs

so roughly that's what i should be aiming for correct? I like those numbers better.

Any help on questions 3 & 4 anyone?

and thanks silentbob, i'd be pissed if i did that for a few weeks and it didn't lose any weight

 

[SilentBob187]

3) I'd shoot for 600-800 on the refeed. Preferably mostly non-fructose based carbs.

4) No, those would add to your total and the purpose is to deplete your carbs. Not have your depletion stall because of preworkout carbs.

 

[WILL DA BEAST]

3) I'd shoot for 600-800 on the refeed. Preferably mostly non-fructose based carbs.

4) No, those would add to your total and the purpose is to deplete your carbs. Not have your depletion stall because of preworkout carbs.

Is that 600-800 over the course of the weekend? Or 600-800 per day? I'm thinking over the whole weekend right?

 

[SilentBob187]

Please read that link., http://low-carb.org/faq/

"Hours CHO/kg lbm
1-24 10g
24-48 5 g"

from http://low-carb.org/faq/

That says 1260 carbs the first day, 630 carbs the second.

Depending on your body type you may be better suited to do a one-day refeed or two days at 600. That's for you to figure out since everyone is different. Also, you may want to go two weeks or so before your first refeed to help ensure you've reached keto.

I can't stress enough that you check out that link that I posted, http://low-carb.org/faq/ as it will answer any question you may have as well as questions you haven't thought of.

I'm not doing any more of your homework for you. This is several threads that we've (you and I) had like this. Take ownership of your diet and your decision. http://low-carb.org/faq/ "Words speak louder than actions online," I find this rather poignant.

Good luck.

 

[WILL DA BEAST]

Thanks, Appreciate it.