Keto Advice
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Hi /fit/
I'm thinking of starting keto soon and was wondering how this looks https://i.gyazo.com/c5c2ecef8650fc2455775e8394654350.png
To my understanding it's:
1341 not lifting
1641 when lifting
129 g protein per day
98 fat per day
25 carb limit per day
Is this correct?
If so what does the 1,495 daily calorie number represent?
My goal isn't so much to lose weight but to look better by losing fat.
I'm following the 5x5 stronglifts routine with some bicep, back, and tricep stuff mixed in.
For cardio I usually play basketball once or twice a week.
Any tips?
Am i retarded did i do this wrong
Sounds good faggot. You'll like keto. Just try not to have a stroke from all the cholesterol. And drink lots of water.
If you are going to go Keto, it's all or nothing. 25g of carbs is too much.
Honestly, I would forget the keto thing all together. It's difficult and pointless and for fat people.
Put 100g of carb at your max and fill the rest with fats. Despite what they say, you actually need carbs for energy. Aim for low GI ones (sweet potato, brown rice, nuts, oats) if you are concerned.
Protein looks fine. Hard to say if we don't know your height and weight.
1425 daily calories represents a loss of approximately 1 pound lost a week for the average person, I'd say.
Cardio probably won't make much of a difference physically but do it for socialising and endorphin stuff I guess.
How often are you going to go to the gym?
>>37274979
my weight is 157lbs
i am a 5'4 (KING OF) manlet[s] ( turned 18 a month ago)
>>37274979
forgot to add, i go to the gym about 3-4 times a week on average.
>>37274991
Oh okay, 1500 is probably maintenance, maybe 0.5lbs lost a week, which honestly may do you good.
3-4 times a week is sufficient for gym.
Do you know your Body Fat %?
>>37275022
mm i don't (probably 25%) but ill post a picture of myself if it helps
>>37275065
Mmkay, picture helps.
In my experience, shifting bad weight (fats) to good weight (muscle) simultaneously isn't as simple as it sounds.
If I were you, I'd get on a calorie deficit (between 1200-1500kcal a day) and aim to lose between 15-20lbs over 3-4 months.
After that you may want to up your calories to gain muscle, but the specifics of that can wait until closer to the time.
Your macros sound pretty good. Only thing is if you are really set on keto, you need to decrease those carbs to 5g a day max (which is extremely difficult)
Otherwise, as I suggested before, try to cap your daily carbs at 100g per day and stick to complex carbs. This is still quite a small intake compared to what you are probably used to eating.
Say goodbye to wheat, flour, and potatoes regardless of what you decide to do.
>>37275125
I think ill stick with keto for a few months to try it out.
Do i count the carbs in my veggies ?
or only added carbs? if the case is added carbs i'm okay with eating absolutely none
>>37275162
I think there is some calculation where you subtract the fibre from the carbs or something in regards to vegetables (and ONLY vegetables).
But generally yes, you do need to count those carbs too, so make sure you are getting the correct kinds of vegetables. Avoid peas and corn, among others.
Download MyFitnessPal and be super meticulous about it. For example, milk may sound like a good fat source, but it's got lots of carbs too. I'm sure you already know this. You can't wing keto. This is how fat people end up even fatter.
The last thing I will suggest is every 2 weeks, have a carb loading day. This will save your kidneys and liver from getting fucked up.
Imma go boxing now.
Good luck bud
>>37275200
thanks boxing bro.
ill be only eating green veggies, and onions in my in and out protein style burgers.
>>37275065
closer to 30%
