Hi guys i want to start the get jackes Programm next week but
I have 2 question about the Protein and Fat intake in the first 4 weeks.
In this low carb diet I think the fat intake is to low and the protein intake to high because
i get 23 Portions of Protein and 3 Portions of Fat. I dont know but i come to 345g Protein and 30g Fat in the first 2 weeks.
Than in week 3-4 i have 17 Portions of Protein and only 2 Portions of Fat also i get 2 portions of fruits.
The Kcl intake is very low.
Currently my Kcl intake is set by 3000 Kcl.Is it not better to reduce the kcl slowly as if i jump from 3000 to 1600 kcl.
Christian wrote in Refined Physique Transformation
So remember, when using a low-carb approach, fat intake should be high enough for your body to avoid turning into a protein-burning machine. During a proper low-carb diet, your fat intake should be pretty close to your protein intake. Remember that 1 gram of fat has 9 calories while 1 gram of protein has 4. So 110g of fat is equal to 250g of protein. A 50/50 ratio (plus trace carbs) is a good place to start.
As your body becomes ''fat adapted'' (good at using fat for fuel â?? this requires 10-14 days) it's possible to gradually reduce the proportion of fat in the diet. But I'd avoid going down lower than 30-35% and personally I stick to 40-50%. So if your caloric intake is set at 2750kcals/day (a good place to start for a 200-210 pound individual) it means that you should ingest around 320g of protein, 150g of fat, and anywhere from 0 to 30g of carbs (or a bit higher depending on your body fat levels).