Ketosis diet help

[WelderByDay]

Would like some help with my ketosis diet plan I came up with. First time ever trying this.

Height 6'2"
Weight 215lbs
BF% Don't know, have a big belly and man boobs
CMBR 215 X 12 = 2,580-10% = 2,292 Calories per day

Shooting for 65% Fat 30% Protien 5% Carbs

(2.292 X .65)/9 = 165g Fat per day
(2,292 X .65)/4 = 171g Protein per day
(2,292 X .65)/4 = 28g Carbs per day

Intake Per Meal : 3 meals per day (764 Cal per meal)

165/3 = 55g Fat per meal
171/3 = 57g Protein per meal
28/3 = 9g Carbs per meal

Meal One 5:20am

1 Burger patty 240Cal/18gF/0gC/19gP
1 Sausage link 260Cal/21gF/3gC/14gP
2 Whole eggs 140Cal/9gF/2gC/12gP
1/4 Cup cheese 110Cal/9gF/2gC/7gP

Totals: 750 Calories, 57g Fat, 7g Carbs, 52g Protien

Meal Two 11:30am

2-3/4 cups Spinach 20Cal/0gF/3gC/2gP
2 tbsp. Blue Cheese 150Cal/16gF/0gC/0gP
1 tbsp. Olive Oil 120Cal/14gF/0gC/0gP
6 oz Chicken 276Cal/6gF/0gC/51.5gP
2 strips bacon 80Cal/6gF/0gC/5gP
1/4 cup Cheese 110Cal/9gF/2gC/7gP

Totals: 756 Calories, 51Fat, 6g Carbs, 65g Protein

Meal Three 5pm

6 oz Steak 429Cal/25.5gF/0gC/46.5gP
2-3/4 cup Spinach 20Cal/0gF/3gC/2gP
1 tbsp. Olive Oil 120Cal/14gF/0gC/0gP
2 tbsp. Cashew butter 200Cal/18gF/10gC/4gP

Totals: 769 Calories, 57g Fat, 13g Carbs, 52-1/2g Protien

Combined Daily Totals:

Calories 2,275
Fat 165g
Carbs 26g
Protein 169-1/2g


My questions are how does that look for a start? I know my daily carb intake is a bit higher than it should be, will that kick me out of ketosis? How critical is it that the other numbers are precise? Like is it ok for the fat and protein numbers to fluctuate (the way my protein is a little lower than the CBMR indicated)?

That plan is what I'm planning for the first 6 days of the 2 wk shifting phase, with some minor adjustments for variety.

 

[EZ_E]

#1) You say you're shooting for 65/30/5....but you're eating more protein than fat

#2) 3 meals a day spaced out over that long amount of time is OK, but IMO you'd be better off with 5 meals a day. You have to adjust the sizes of each meal when you go from 3-5

 

[Bs4237]

I would try to add avocado, or guac.

 

[EZ_E]

Avocado is a great choice, I did 2 of 'em EVERY day when I was on Keto & CKD

Lamb is a nice high fat/moderate protein ratio

Sliced pepperoni

 

[Shrine1]

Use the app "lose it" on your phone and as you eat enter your food in and you can get pretty damn accurate

 

[WelderByDay]

EZ E, I got those numbers based off the outlines I saw on evolutionary.org website. I would have put in links but I don't have 25 posts yet. But I did get the link to evolutionary from a post Shrinel made in a thread here from a guy asking to get rid of his man boobs.

I was just doing a little more research and saw another site saying that having too much protein can kick your body out of ketosis, but now I'm very confused as to why the threads at evolutionary have it worked out where the proteins are so high?? Theres so much contradicting info out there and so many different ways it seems to go about running a ketosis diet.

Thanks for the app recommendation Shrinel I will def look into it

 

[EZ_E]

Here's what I do on keto/CKD and it works;

Make an excel spreadsheet...page 1 is a list of the foods you're going to be eating and how many GRAMS of protein, carbs, & fat in each one...

For example an average avocado is 20.9 g of fat, 11.9 g of carbs, 2.9 g of protein

On page 2 plug in what you eat for each meal & excel will total up your grams of each as you have each meal....this will give you an idea of what you're eating and how to adjust to hit 65/30/5 ratios...

If I can do this with excel anyone can.....

 

[upthebench]

Can i ask why exactly you wish to do keto rather than a typical cut where you just drop calories?