Keto has done wonders for me. Well…I would call it “modified” keto. This is how I’ve implemented it and the same basic principals of all common sense dieting should apply (eat less total calories than you burn to lose weight, eat more to gain etc…)
First figure out your daily rmr. Let’s say 2500 kcal for example purposes. If you weigh 185 lbs and have 15%BF, then your LBM is 157lbs.
To burn fat an lose as little muscle as possible…
Eat a 20% reduction (2000 kcal).
20g Carbs (always a fixed number) = 80 kcal
0.8 - 1g Protein per lb of LBM (125 - 157g). Let’s hit the middle there at 140g which = 560 kcal
Then the rest of your calories in high quality fats. So… 80 + 560 = 640 (Protein and carbs)
This leaves 2000 - 640 = 1360
Fats will be 1360 / 9 = 151g
So for this hypothetical, you would eat
Can’t speak for everyone, but for me…it just works. Now keep in mind that all of these numbers change every few weeks as you body changes as well.
If you are trying to gain, then up the protein intake to 1 - 1.5g per lb of LBM, and increase the total calories by 15 - 20%.
Here’s the last ingredient to this plan and it’s pretty crucial… As you work out during the week, you are depleting your muscle glycogen stores and not replenishing them due to the reduced carb intake, so don’t DESTROY your muscles. Just properly fatigue them. Then, every 7 days, eat one meal that’s is carb LOADED (100-200g). This will replenish the muscle glycogen stores for the next week, and since your body has adapted to using ketones for fuel, the carbs from that meal will go almost completely into refilling the muscle glycogen stores. It’s almost like a 7 day contest prep except that you don’t want to gorge water and then taper off. Keep the water intake steady all the time.
Final note…If anyone reading decides to follow this template (hopefully adjusting the numbers for their own stats lol), make sure that you drink a cup or so of chicken broth everyday for the first week or so. This will make the adaption process easier and help avoid the dreaded “keto flu”.
Following this plan, and working out 5 days a week also doing cardio for 15min x 3 a week, so far I have gone from this…
I’m no Arnold by any means, but all in all I’d say that it’s not too bad for a pre diabetic 41 yr old with primary hypogonadism lol.