Diet help

[Bush is a Moonie]

I'm 325 lbs 6'10" , probably pushing 25-30% bf. Was an athlete at one time. I'm trying to get fit again. I'm 33 years old. Love to get back to 260 by Kentucky derby in May. I'm starting a keto diet. Lots of anpb and flax oil. Some meat and protein shakes too. Been doing it three days so far, feel good. Here's my questions: do i have to eat so many calories. My ratios are good, just not sure about total intake. I've been pretty sedentary for several years. I do not have gym membership yet, doing that next week but i plan on doing low intensity cardio for 45-60 min day 3-5 days week, weights light 2-3 nights week. Overs probably only been getting around 2000 calories a day for several years, just had bad habits, eating late at night, soft drinks. Since I've been so worthless for so long i was wondering if my maintenance calories still need to be so high just based on total body weight? Especially since i haven't gotten to the gym yet. Not a body builder, just trying to get healthy. Your advice is appreciated.

 

[MattJS]

I don't see how eating 2k for several years would allow you to remain at 25-30% bodyfat, thats a low amount of calories to sustain so much fat, I ran your stats through a quick BMR calculator and it came out at 2900cals bear in mind thats just to sustain bodily function...
It seems very likely to me that you've severely underestimated how many calories you've been taking in, if you've been estimating I advise you to stop this immediately because there's a fair chance thats a big part of the problem, the first time I got ripped I weighed all my portions for the first month then was able to estimate from there....

Shoot for 2000-2500 cals to begin with, split it into at least six smaller meals per day containing 30-40g protein each, keep the carbs very tight and the fats healthy... Have an occasional (once a week) carb up day where you'll eat 200-300g of quality slow release carbs, every other day I'd keep them at 50-100g...

 

[Bush is a Moonie]

Okay, thanks for your reply. I would starve myself all day, not do much, then late at night i would eat big meal and havec several soft drinks thru the day. So you don't think i should try keto? I tried it for six months about seven years ago and lost 50 lbs. I'm older now and was hoping to maximize results by actually trying to execute the diet properly. I was looking at 220g fat and 180 g protein daily. Trying to go as low on sodium and cholesterol as possible within reason. Around 2700-2900 cal daily. Can it work.

 

[MattJS]

Yes it can work, the diet I laid out for you is keto... A cyclic ketogenic diet if you want to get technical.... You'd be in ketosis every day apart from your refeed day...

 

[Bush is a Moonie]

Hey bro, i do thank you for responding. I'm trying to turn my lifestyle around, and my health. Any help i get here is very motivating and reassuring.

 

[Bush is a Moonie]

Finding it kind of miserable and very expensive trying to eat 230g protein everyday. The diet is going good besides that. Looks of good fats and starting keeping up with calories. Energy levels actually up significantly. Been getting around 2500 cals. My joints and legs feel way better now when i wake up. Wondering if the 1:1 protein to lbm is an absolute. Not weight training yet.