KETO & MACRO Advice

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  1. KETO & MACRO Advice


    Hi Everyone,

    I have been on keto on and off for a while now and have lost some weight down from 250 - 223LBS and now measuring 6'2" & ~22% body fat. I have now hit a wall. I lift 5-6 times a week back & biceps, chest & abs and tri's, legs, cardio, repeat. I Int Fast with late lunch (~3 PM), dinner (~8PM) snack at 9:30PM. If anyone has advice for breaking through the wall that would be great. I haven't kept good track of my macro's which I think is the major issue and I think my fat consumption vs protein consumption may be off as I have a very high fat my meals are now consisting of the following:

    9AM - 2 big cups of coffee + Anabolic Freak + Ur Spray (just started using the spray this week and the test boosters for 2 weeks now)
    1PM - (Pre workout) Test HP, Anabolic Freak, Creatine and Amino Energy
    3PM - Small Salad (greens, broccoli, 1 egg, tuna & mayo) + Pink Salt
    8PM - Big salad (greens, broccoli, cheese, bacon or salami/chorizo etc, olive oil, avocado, almonds)
    9:30 - almonds, cheese, salami or chorizo slices

    Any advice on routine, Macro breakdown, exercise routine, supplementation etc. to hit a target weight of 205-210 that would be great. Thanks everyone.


  2. Do you intend on staying on the keto diet?

    Download MyFitnessPal, weigh your foods and log them and you will know what your actual caloric intake and macros are
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  3. Ya I think I might stay on it for a while. I will mix in a cheat day every once in a while but its been fairly easy for me to do. I'll look at MyFitnessPal. Thanks!

  4. You just need the free version of MFP

  5. I'd recommend cutting the nuts and dairy and see what happens for you not only will it improve inflammation but the scale will also reflect. Keep in mind about 11 almonds or something is 100 calories. Easiest thing to overeat on is nuts and dairy. As far as macros...do u have a guesstimate on current consumption?
    Current Workout Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/296714-mr-supps-keto.html
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  6. Quote Originally Posted by theodorehelle View Post
    Ya I think I might stay on it for a while. I will mix in a cheat day every once in a while but its been fairly easy for me to do. I'll look at MyFitnessPal. Thanks!
    Ive been doing int fasting also. I usually have one cheat day every other Saturday. That being said I still fast on my cheat days.

  7. I've been doing int fasting for 6 months and I've lost 60 lbs and kept most of my strength, so I think the every other week cheat day system works well.

  8. Ah ok, very helpful. Thank you. An estimate of my macros (from Stupid Simple Keto calculator) would be 25-30 grams of Carbs, 150-165 grams of fat, 80-100 grams of Protein.

  9. Ah ok, very helpful. Thank you. An estimate of my macros (from Stupid Simple Keto calculator) would be 25-30 grams of Carbs, 150-165 grams of fat, 80-100 grams of Protein.

  10. Protein requirements vary depending on where you go. If you are lifting heavy and regularly, I've seen as high as 1-1.2g/lb of LBM. Keto is protein sparing, though.

    I would keep all carbs coming from greens
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  11. Quote Originally Posted by theodorehelle View Post
    Ah ok, very helpful. Thank you. An estimate of my macros (from Stupid Simple Keto calculator) would be 25-30 grams of Carbs, 150-165 grams of fat, 80-100 grams of Protein.
    Woody is right keep protein to 1g/lb at least if you're working out regularly! Just my humble opinion but It'll help you stay satiated and full for longer! Keto is protein sparing but only to a point, if you're bashing your muscles and laying off the protein, you are more likely to loose lbm! Try stick to 20g NET for the first couple of months to help for a nice adaption, then you can fiddle a bit easier. All carbs should be incidentals from greens nuts ect but if you are going to eat something with 10g carbs or so in one hit, eat with some fat and protein to help minimise a change in blood sugar

  12. I'll hit ya up with some better macros for your weight and body fat% once I'm home from the gym if you are interested
    Current Workout Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/296714-mr-supps-keto.html

  13. If you're desperate and you're willing to try something a little different try nothing but steak and eggs for at least a week and if need be two weeks and measure your Macros. That always tends to work for well me.

  14. Wimsicle - That would be awesome! I am struggling with the amount of protein needed. Woody indicated 1gr for everylb of LBM and I this seems to be the standard but I'm finding it hard to do without gaining lbs. Your help is appreciated.
  15. KETO & MACRO Advice


    Quote Originally Posted by theodorehelle View Post
    Wimsicle - That would be awesome! I am struggling with the amount of protein needed. Woody indicated 1gr for everylb of LBM and I this seems to be the standard but I'm finding it hard to do without gaining lbs. Your help is appreciated.
    I'm on 2000 cals... 10-20 carbs (eggplant, zucchini,mushrooms, spinach, avocado), 150g protein, 145g fat.

    Though, today I had about 40g carbs because I wanted some sweets, so I picked up some skinny cow low carb treaties.
    Olympus Labs Demigod
    PM me with any Olympus Labs questions
    Use Code WOODY30 for 30% off your order at www.Olympus-Labs.com

  16. I started using stupid simple keto to track my macros and I yesterday I was only at 1500 cals!? I feel like this has to be off. 18g Carbs (from greens & avocado, broccoli) 111g fat, 90g of protein. Sounds like I really need to up the protein. I use the Fitbit Aria scale and total weight has been fairly flat this week at an average of 222.7 Lbs. This morning was 222.5 lbs and 19.9% body fat (lower reading this morning than the rest the week) ~21.5% body fat. I might try to mix in a couple of protein shakes one at lunch and one at night.

  17. Assume you weighed your food not just eyeballing?

  18. eyballing

  19. You should really weigh your food to be accurate!

  20. You need to weigh your food for a few weeks at least and then you could probably eyeball, personally I still weigh all my food even down to brown sauce etc if I add it to a meal, the only time I eyeball is when eating out / at family or friends as people think I am obsessive aready without getting a set of scales out

  21. @theodorehelle

    Run with something like this for a few weeks and see how it goes. You will need to track your food to make sure your intake is actually correct.
    Based on the stats you've posted, this will be a 20% deficit.

    Macros:
    Calories: 1829
    Protein: 174g (1g/lb LBM)
    Fats: 117g (primarily from oils like coconut, olive, ghee, KetOil, animal product, and avocado. Try and avoid dairy/nuts for a few weeks and see what happens.
    Carbs: 20g NET Carbs
    Current Workout Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/296714-mr-supps-keto.html

  22. Just curious, but wouldn't that much protein throw him out of keto and into an awkward stage
    Olympus Labs Demigod
    PM me with any Olympus Labs questions
    Use Code WOODY30 for 30% off your order at www.Olympus-Labs.com

  23. Quote Originally Posted by Woody View Post
    Just curious, but wouldn't that much protein throw him out of keto and into an awkward stage
    Why would the protein throw him off? Gluconeogenesis is on a supply and demand basis in pretty sure

  24. Quote Originally Posted by Woody View Post
    Just curious, but wouldn't that much protein throw him out of keto and into an awkward stage
    That's what I don't like about a strict ketogenic diet nowhere near enough Protein can be consumed with it being converted to glucose via gluconeogenesis and therefore kicking you out / preventing you from going into ketosis, although this is a hot topic of debate in the BB world. I prefer to call it a LCHF diet as a true keto diet (fats @ 75%, protein @ 20% and carbs @ 5%) is probably best suited to sedentary obese people.

  25. Quote Originally Posted by Juicedeez utz View Post
    Why would the protein throw him off? Gluconeogenesis is on a supply and demand basis in pretty sure
    Correct, Gluconeogenesis is both supply and demand driven and eating between .8-1.2g per LBM will not kick you out of ketosis. It may lower blood ketones by a little bit, but it won't kick you out.

    Here is some cool stuff on Gluconeogenesis.

    https://www.ncbi.nlm.nih.gov/pubmed/9124550
    https://www.ncbi.nlm.nih.gov/pubmed/1557428
    Current Workout Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/296714-mr-supps-keto.html
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