Keto Macros

I have found (via google) so many different calculations concerning Keto and Keto Cycl..
The last one I found suggested:
1 to 1.5 Grams of Protein per pound, .5 Grams of Fat per pound, and then make the rest of your TDEE carbs - the carbs your cutting. Is this correct because it seems like a lot of carbs to me.
Example:
BMR of 2021 @ (207 pounds)
TDEE = 3132
@ 1.5 grams of protein per lb = 310 grams
@ .5 grams of protein per lb = 103 grams
Thats 2173 cals total and leaves 1111 cals for carbs?
No Way. I have something wrong here.
Please advise DJ and or Beesting.
Thanks by the way you guys kick ass.
BTW Souce for my calcs: www.dorianyates.net/dorian/site/showthread.php?t=855

Main thing is to limit your carbs to put you in a state of ketosis.
You'll have to experiment a bit as everyone is different-I started off having no carbs but not watching the calories. Was having chunks of cheese etc and was pushing 3500 calories per day. While I felt I was gaining muscle from the increased protein, I wasn't dropping bodyfat as I wanted.

I started dropping the calories-went down to 2,000 and started dropping bodyfat. Lost some muscle, but not too bad considering I dropped 10kg.
My ratios were 65:25:10 protein to fat to carbs.

Depends on your goals and how much fat you need to lose. Keto is very efficient in dropping fat, but you still need to restrict calories IMO to drop fat if you have a fair amount to lose.

Monitor what you eat.

Here is a link to the spreadsheet I drew up-just input the values in white areas and the formulas in green will calc for you. Click download in top left corner and then microsoft excel

www.scribd.com/doc/22886834/Diet-Spreadsheet

ok with keto u dont need any carbs, dont use calorie calculators etc as they are useless,if u are doing keto u will maintain muscle and drop fat period as u are in a calorie defecit.
if u are 207 pounds thats 310g of protein, multiply that by 4 gives u 1240 calories,devide that by 9(thats how many calories are in a gram of fat) 137g of fat.... that is taken from that animal (universal) website,its pretty what i am on now,now if u dont have enough fat u will go into starvation so having a little bit more fat will keep your metabolism going...

so if u get say 145g fats and 292g of protein that should give u the 2473calories which is more than enough to sustain muscle and is only +/-700 calories below maintaince which is not a major drop... even though your protein is a bit low than it should be its fine uwill get a bit more fats in its fine,i can do u a custom meal plan but i will have to charge u for that...

So basically just go trace carbs (IE whats in nandos sauce on my chicken) and thats it. Do all the math based on the Protien and Fat per pound.
Odd - isnt that Atkins?

Gravity wrote:

So basically just go trace carbs (IE whats in nandos sauce on my chicken) and thats it. Do all the math based on the Protien and Fat per pound.
Odd - isnt that Atkins?

Atkins is basically keto-just marketed it well and made millions. Vince Gironda was popularising keto back in the '50's, long before Atkins made his millions out of it

Ok I did try Atkins once long long ago - didn't like it! Was soooo sleepy.
But I might give it another go knowing what I know now.

Gravity wrote:

Ok I did try Atkins once long long ago - didn't like it! Was soooo sleepy.
But I might give it another go knowing what I know now.

There will be a detox period. Also add a single carb only meal once per week to replenish muscle glycogen lost from training.

How much weight/fat are you trying to lose?

Well I am already cutting and was haivng some unrelated digestion problems. I was going to go keto for the last month or 5 weeks to see how it goes before I start my cycle. Beesting and other have suggested it to help with my digestive problem. I wouldnt mind losing 2-4 more kgs before starting my Test E cycle. I was also wondering about switch back. Can you just go back to a clean bulk with carbs or do you need ot intro them slowly?

As dj said. No carb sources at all. The non carb sources will have traces of carb eg 1 or 2 g here and there which will add up during the day to between 20-40 g carbs. You only need to eat protein and fat sources but make sure your fat is high as more protein is converted to glucose than fat is converted to glucose. I think 10% of fat is converted to glucose and as much as 40% or so of protein is converted to glucose

150g fats and 300g = WIN?

150 g fat and 300g protein sounds good. As long as you keep to those cals you shouldn't lose any, if not much, muscle

Thanks Beesting.

Beesting wrote:

150 g fat and 300g protein sounds good. As long as you keep to those cals you shouldn't lose any, if not much, muscle

And my cheat meal once a week? (The day before leg day)
What should it be made of and ammounts?
Which Meal?
Thanks!

Dj recommends keeping your cheat meal within the space of two hours and as the last meal of the day otherwise if you cheat in the morning then you may find yourself cheating again. Try stick to low gi healthy carbs but you can pretty much treat yourself. But keep fat intake low during the cheat meal with high protein and high carbs. If you must then you can have the real cheat meal like djeasye had...large ginormous pizza's and soft serve ice cream and you name it, lol. In terms of how much carb to have...just make sure it fits in with your daily caloric needs but the carbs must be over 100g to kick you out of the keto state

Is it possible to have a carb shake after your training?

Lets put it this way...I know someone who was having carb shakes after workouts but it would kick him out of ketosis and then he would go back into ketosis again. I know some ppl do hav shakes after the workout and perhaps it works for them. But my reasoning is NO CARB after workouts. Even if the carbs are like 20g and say you are having 40g a day to stay in ketosis this is still a problem as the carbs are not spread out through the day. The reasoning I use use is because this will target insulin release and even if the release is minute, insulin is one powerful hormone. The release of insulin then tells the body that there is a carb source available and so your body stops using ketones as an energy source. So only when the insulin signal is gone for a long period of time (up to days) does the body then go back into a keto state

Lekker - So I will have like a plate of chips / backed beans / and eggs for my cheat meal!
One of my favorites!

Okay thanks for the advised was actually looking at using an NO Xplode ssn product that is usualling used for before workouts but then the body would not use the fat as a any energy source.Contains about 6.5g of carbs per servings dextrose and all the amino acids creatine and so on so just thought it would ideal for after traing instead of before especially on the keto diet.

6.5 g of carb isn't too bad so I would give one serving a try but at the same time the carb isn't much so do you want to risk going out of ketosis for a small amount of carb that isn't goin to do much. But give it a try and see how it goes otherwise I would opt for nuts post workout but low carb nuts such as macadamias, pecans and brazils

Okay gonna give it a go and see what happens....thanks beesting.

endomorph to be honest u wont even need that no explode,u are doing keto to cut fat and maintain muscle putting on muscle mass isnt really gonna happen unless u are a genetic anomalyi had my cheat meal last night, macdonalds mc feast deluxe,medium chips and coke,double cheese burger,2 bowls of chocolate pudding and cream and 2 chocolate brownies and i was stronger today than i've been during the whole of this diet....

oh yea now im hungry - damnit DJ

Wasnt looking at really increasing size just mantaing as much as possible lost a lot a wieght on this diet and still have a while go plus with the no x used before to be honest i never really put size from it.

well also what i wanna just say is with keto u do get trace sources of carbs that get burnt off during your intense weight training and then fat is used for fuel,why do u wanna delay the fat burning by adding in a bit more carbs??just a question,but honestly on keto i havent decreased instrength and infact i have gotten a bit stronger...at the begining of the year i tried to diet down on 2500calories from carbs protein and fats,i lost alot of size and strength but alot of fat,now i am on the same amount of calories maybe less and i am maintaining all my strength and size and loosing fat...i am not worried about muscle gain now or adding in more food,what i get is all i eat and i am sticking to it 100% apart from a few extra nuts here and there..