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CKD Macro's - Am I right or wrong? - May 1 2008 16:07:59
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AdZ9
Posts: 102
Joined: May 21 2007
Status: offline
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Hi :)
I've been spending the last few days researching into Keto diets (specifically CKD) and have decided to give it a shot as it is the type of diet i will stick to and as i'm carb sensitive it makes complete sense that i should give it a go!
I've read the threads on here about the diet and other various resources (mainly from bb.com) so i can fill my head with knowledge on it. This thread is mainly for some advice on if i've worked out my Macros/Requirements correctly, my stats are:
Male
22
5ft 11"
193lbs
About 22-24% bodyfat
I've worked out that my resting BMR is 2020 calories. I'm a graphic designer so sitting at a desk all day = sedentary but I will be visiting the gym 3 times a week for weight training and will be throwing in some cardio on the 2 spare days and any days that I feel i can squeeze out some more. So with the activity modifier it worked out my BMR on workout days is 3131 calories.
So am I right in thinking on my weight training days I should be on say 2500 calories to lose the fat, and on the days I don't train then just hover around the 2000 calorie mark?
With these workings out I have worked out that I need:
160g Protein a day ( 640 calories ) - I got this by doing 1g x 1lb of lean mass?
151g Fat a day ( 1360 calories ) - I got this from subtracting 640cal from 2000
20g Carbs a day (80 cal - but it will be fiborous veg)
Then on training days I will also be having a protein shake post workout which will add another 200 odd calories so with those workings out Its around 2000 calories on non work out days, and 2200-2300 on workout days?
I worked my meal times out as shown below, i can eat whenever i want at work so it isn't to bad, also have access to a microwave!
7am > 9.30/10am > 12.30pm > Train 1-2pm > 3pm > 6pm > 9/9.30pm > Bed at 10pmish
I divided my grams of pro/fat and the calories by 6 (for the 6 meals a day) and it came out at around 26g protein and 25g of fat per meal. Does this seem correct?
I know there is alot of knowledgeable people on here who know a hell of alot about keto diets, so Please could you look over this and let me know if i'm on the right tracks, any type of help is much appreciated. Once I know my workings out are correct I can work out what food and how much I can have when and where etc.
Thanks
AdZ9
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- AdZ9
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RE: CKD Macro's - Am I right or wrong? - May 1 2008 19:47:22
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Nigeepoo
Posts: 4836
Joined: Nov. 29 2002
From: Yateley, Hants, United Kingdom
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Your calculations look reasonable. Hopefully, you'll be getting reasonable amounts of EFAs? When push comes to shove, eat, monitor and adjust accordingly to lose weight at a reasonable rate.
If you feel like crap when you carb-up, you'll be better-off with a TKD.
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RE: CKD Macro's - Am I right or wrong? - May 1 2008 22:40:05
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kinglean
Posts: 2818
Joined: Jun. 25 2003
From: United Kingdom
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I found CKD very difficult.
At 22 / 24% bf would you not want to try something a little less harsh initially?
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