Keto diet - Feedback

[KetoNoob]

Age; 24
Height; 6.07ft
Weight; 233lbs
Fat %; around 25% (highest I've ever been!)

I plan on lifting weights 3 times a week and doing cardio 2 times a week, and maybe 1 extra day of cardio in the weekend.

According to the formula my maintenance calories should be around 3750. Some body measuring scale said it should be around 2200. I try to stay around 2000 which provides me with just enough food to not feel hungry all day.

I'd like some suggestions and feedback on my current diet. I'm on day 3 at the moment (ate the monday diet with the lowest carbs on sunday and monday to kickstart ketosis). Feeling pretty well so far.

 

[KetoNoob]

Anybody?

 

[CSB]

hi,

a good estimate would be 1.5g protein per pound of lean bodyweight and 0.5g fats

so for you i would say :
90 fats a day = 810
270g protein = 1080

divided over 5 meals a day , with a carb up on sundays , lots of high gI carbs and low fats for a 2 hour period

3 weight sessions a week is fine, i would up cardio to 4-5 sessions a week, low intensity HR round 125 bpm , 45-50min sessions

cardio is debatable, some get ripped without and rely purely on diet, some find in crucial.

i used to use, keto / dave palumbo style and had decent results, but i am preferring low carb / carb cycling at the moment

 

[KetoNoob]

Thanks for your reply. But did you even look at my current diet?

I think 270g of protein is a bit too much. A good keto diet should have more calories from fats than from proteins right? In your example this is not the case. I read that too much protein will cause the body to start using proteins to make glucose for energy.

 

[CSB]

correct too much protein and your body will convert it to glucose via glucogenesis , its working out whats right for you, in our world we use modified versions of a strictly keto diet, which in reality works great for an obese individual who does no training whatsoever. but with regular heavy weight training using compound moves etc, you demand alot more protein than the average individual for repair etc , thats a baseline equation that i follow when setting up my own diet, only way to tell is to see for yourself and judge, are you dropping into keto, if yes then its working just fine, do you have energy and stable energy while in keto etc , then thats good signs your getting enough fats , if not you can increase fats slightly. and so on