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Old 03-28-2013, 12:59 PM   #1471
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Quote:
Originally Posted by Aiya View Post
Hi all. I've been lurking here reading your posts and had a quick question. I've been NK for about 4 months now, but I think my macros have been a bit off. I'm hoping you could help me with it, please.

So basically I was doing a 80/15/5 break down while dropping from 209.3 to 192.8 today. That 209 was on Feb 11, 2013. Anyway, for my height, I'm 5'10" it already says my BMI is overweight even though my body fat is 11.5% right now at a waist of 32". So anyway, my reference weight for my height is supposed to be a lowly 174lbs which according to the calculations at 1.5*kg I should be consuming 119g of protein. Which would change my macros to 70/25/5 and 1790 kcals daily. Does that seem correct? That seems to be a huge drop in fat cals, so just want to make sure I'm not going to hinder this loss. I'm worried though, if I were to drop to 174lbs with my body size (I am pretty muscular) I may look unhealthy. Thanks in advance, and I'll try to be more active with posts.
Hi Welcome to our thread

Those reference tables are wrong for you if your BF% is ~11. How did you determine that you are at 11% body fat?

But the answer may not really matter. What is important is what is comfortable for you for weight. If you are muscular you aren't going to fit into the tables anyway.

If you can reliably measure your body fat then I'd use the Performance formula instead of the Living formula. Do you have the Performance book? I can find the formula in the old thread where they followed that if you need it.

The macro ratios will fall where they will fall. 80/15/5 is nominal and everyone is going to have different ideal macro ratios so don't sweat it. ~1800 cals sounds kinda low for you though.

Do you work out?
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Old 03-28-2013, 01:00 PM   #1472
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DSL is back hooray!
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Old 03-28-2013, 01:01 PM   #1473
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Hi Christine Welcome to our thread
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Old 03-28-2013, 01:10 PM   #1474
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I'm doing high intensity intervals and restistance exercises with lighter weight and body resistance. Push ups feel a million times harder now, and I can't do near as many...I also find that I just feel pooped out mid-way through an hour class. I also just don't feel as strong as I used to. I have been low carb for over a year, so I just reduced from 30-40g of carbs to less than 20. It was the only way I could get past my weight stall.
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Old 03-28-2013, 01:11 PM   #1475
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Originally Posted by Green View Post
Hi everyone! This is my first time posting in the big thread. Just copying and pasting my last post from the FF thread because it's a pretty general post (and I wanted to join the group!) Okay.

So I tried another fat fast yesterday because the day before I basically binged on nuts, cheese, had coconut chkn soup at a thai restaurant, and woke up 2-3lbs heavier
(I know it's water weight, though, because this morning I was back down to 140.)

Anyway, back to the FF. I was hungry all day long while FF'ing, despite spacing my meals out, but I remained strong until time for bed.
Modify the FF by eating more calories. I know that the usual plan is for 1000 or 1200 calories but I don't see any reason for not doing 1600 to 2000 calories. I'd also eat at least 45g of protein which is very low but should be adequate for a day or so of FF.
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Old 03-28-2013, 01:15 PM   #1476
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Originally Posted by Bernsy View Post
Hey guys,

Been lurking around, thought I'd post today. My numbers logged into my tracker today are:

1458 cals

116gr fat
90gr protein
8gr carb (net)

Is that too little food? too much food? I'm 5'51/2", 46, female
Hi Bernsy Looks good
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Old 03-28-2013, 01:28 PM   #1477
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Green, you may want to do straight NK for 2 weeks before trying another fat fast. I don't know how long you have been low carbing, but I was super hungry for the first 10 days or so. I just counted carbs, stayed under my protein limit, and did not worry about calories. There is no way I could have attempted a fat fast at the beginning.

Even doing a fat fast after 2+ months of NK, I was hungry all day long. Next time I'm going to try splitting up the calories into 2 meals and a snack.
Thanks Lisamt! I think that is good advice. I've been low-carb for months but was a lot less focused on staying in ketosis (many more cheats) until 3 weeks ago. Is anyone out there fully keto-adapted and still feel hungry? If so, does your hunger correlate to physical activity?

Last edited by Green; 03-28-2013 at 01:30 PM..
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Old 03-28-2013, 01:46 PM   #1478
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Quote:
Originally Posted by reddarin View Post
Modify the FF by eating more calories. I know that the usual plan is for 1000 or 1200 calories but I don't see any reason for not doing 1600 to 2000 calories. I'd also eat at least 45g of protein which is very low but should be adequate for a day or so of FF.
Thanks reddarin!
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Old 03-28-2013, 01:56 PM   #1479
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Thanks Reddarin for the advice. Yeah I think I'll get the performance book tonight, but if you can link that table that would be fine. I estimated my BF with measurements from my height, weight, and waist and neck. Yeah looking at my expenditure right now, the cals seem too low from the formula that is on the first page of this thread. According to the BMR with my activity level, it says my min cals should be 2849. Maybe I'll up the cals to 2k and see if I will loose better. I can't figure if I should raise the protein up, but it's looking like my fats will lower. Lol, this can be a bit confusing. And, yes I do workout 5 days a week.

Green - I never feel hungry anymore, even after very intense cardio like Tabatas. I'll actually have to remind myself it's time to eat, sometimes.

Last edited by Aiya; 03-28-2013 at 01:58 PM..
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Old 03-28-2013, 02:26 PM   #1480
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I had to do the t33th3 thing one day when my cable modem died. It was soooo slow but at least I had internets. If it ever goes down again I'll probably just go to the library and use their wireless.

I hope your DSL comes back up soon.
If you have 4G service with your phone it is super fast for browsing the web when you tether - that's funny I misspelled 'tether' when I tried to fake out my cell service (¬_¬) by using l33t spelling lol.
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Old 03-28-2013, 02:26 PM   #1481
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Looks good Deb
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Old 03-28-2013, 02:29 PM   #1482
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Originally Posted by reddarin View Post
Modify the FF by eating more calories. I know that the usual plan is for 1000 or 1200 calories but I don't see any reason for not doing 1600 to 2000 calories. I'd also eat at least 45g of protein which is very low but should be adequate for a day or so of FF.
Dang. It should read "...45g of protein which is very low but should be adequate for you for your goal weight...
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Old 03-28-2013, 02:44 PM   #1483
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Way too many calories today.

Today's Numbers:

82/13/5

2418 Calories
220g Fat
28.5g Carbs
12.6g Fiber
78.5g Protein

I think the key for me is not only planning ahead but STICKING to the plan.
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Old 03-28-2013, 03:07 PM   #1484
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Originally Posted by Aiya View Post
Thanks Reddarin for the advice. Yeah I think I'll get the performance book tonight, but if you can link that table that would be fine. I estimated my BF with measurements from my height, weight, and waist and neck. Yeah looking at my expenditure right now, the cals seem too low from the formula that is on the first page of this thread. According to the BMR with my activity level, it says my min cals should be 2849. Maybe I'll up the cals to 2k and see if I will loose better. I can't figure if I should raise the protein up, but it's looking like my fats will lower. Lol, this can be a bit confusing. And, yes I do workout 5 days a week.

Green - I never feel hungry anymore, even after very intense cardio like Tabatas. I'll actually have to remind myself it's time to eat, sometimes.
The Performance book uses 0.6 to 1.0g per kg of LBM I think. Someone with the Performance book check that for us please.
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Old 03-28-2013, 03:10 PM   #1485
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Ah. I found the post:

Nutritional Ketosis (NK) - High Fat, Med Protein, Low Carb - FAQ and Links!

"The calculation for protein intake is as follows:

Multiply your goal weight times your desired body fat percentage. This will give you your desired Lean Body Mass (LBM).

Multiply your LBM by 0.6. This will give you the low end of daily protein consumption. Your LBM in grams is the high end of your consumption.

For example, if I desire to weigh 150 lbs with 18% body fat, my target LBM is 150 * (1-.18) = 123 lbs. This means I should consume between 73.8g of protein (123 * 0.6) and 123g of protein per day."
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Old 03-28-2013, 03:19 PM   #1486
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Thanks Reddarin for that, it really helps me figure this out.

On another topic, I read earlier in this post that you guys like horror type shows and movies. Have you ever seen one called Event Horizon? I kid you not, to this day, it's still the scariest movie I've ever seen and I am a huge horror fan.
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Old 03-28-2013, 03:33 PM   #1487
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Originally Posted by Aiya View Post
Thanks Reddarin for that, it really helps me figure this out.

On another topic, I read earlier in this post that you guys like horror type shows and movies. Have you ever seen one called Event Horizon? I kid you not, to this day, it's still the scariest movie I've ever seen and I am a huge horror fan.
Well. I don't actually like horror but I make exceptions for some SF and PA horror

Event Horizon was such an awesome movie! Loved it!
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Old 03-28-2013, 03:48 PM   #1488
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Food log - Mar 28, 2013

Numbers and log for today.

Calories: 2,325

Fat: 197
Pro: 99
Car: 45

75/18/7

Breakfast: Coffee, CO, HWC.
Lunch: Bacon and jalapeno and chicken and fried cabbage w/bacon grease, broth [bouillon, bacon grease, cabbage].
Dinner: None.
Snack: Tomato, pickles, pork rinds.
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Old 03-28-2013, 03:55 PM   #1489
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Log for today


Calories 1521


Code:
Fat :     112    67%
pro :      95    25%
carb:      28     8%
Breakfast: sausage /coffee
Lunch: Left over fried chicken/ broccoli
supper: Fajitas with chorizo/chicken/mushrooms peppers and onions

Last edited by Clueless; 03-28-2013 at 04:36 PM.. Reason: I always forget to post my meals :)
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Old 03-28-2013, 04:16 PM   #1490
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Quote:
Originally Posted by Bernsy View Post
Hey guys,

Been lurking around, thought I'd post today. My numbers logged into my tracker today are:

1458 cals

116gr fat
90gr protein
8gr carb (net)

Is that too little food? too much food? I'm 5'51/2", 46, female
Hi Bernsy.
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Old 03-28-2013, 04:19 PM   #1491
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Originally Posted by robbelkk View Post
Day 1 of Fat Fast today. Will def be FF tomorrow...playing Sat by ear. Hoping to be down quite a bit so that I can enjoy a big steak that I'm needing to cook today and it will still be good to eat Sat or Sun I would think so hoping to move into lots of egg/meats and low veggie Sun/Mon with fat fast Tues.

My eating has been out of CONTROL. start of last week was down to like 162...nice...WI today 174.2, really? So hoping to shed that excess quickly with FF and workouts. Did an hour this morning for at least 500 cals burned. Will be doing strength training this eve and a run on treadmill.

My menu is EASY and DELICIOUS. Coffee with HWC is always my go to. I'm doing 5 cups of coffee with 2 oz HWC spaced about 3 hrs apart. I'm adding 2 splenda packets per cup so hopefully that won't hinder me. I would think with the fitness it shouldn't hurt!

Wish me luck, my tummy growling for FOOD but I know I can do FF for 2 solid days and make it and that I will come out less hungry, less cravings SO hopefully I can ROCK this out.
Could some of that weight be your muscles retaining water due to those hard workouts you put in?
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Old 03-28-2013, 04:30 PM   #1492
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Green,
Welcome.


Deb,
Thanks for posting the leptin reset rules. I had looked them up but there were some on there I didn't know about. Good luck!
I noticed before LR called for high protein breakfast. How many grams of protein will you be shooting for?


Amanda,
I wasn't really working out strenuously while I became adapted but about 7 or 8 weeks of being adapted I started feeling like I really wanted to work out and I could work out a lot harder that before. I don't know if that helps any. I do think it took me a while. The longer I do NK the better it gets.
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Old 03-28-2013, 05:06 PM   #1493
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Amanda,

Are you drinking broth a couple of times a day? You could try having a cup of broth 30 minutes to an hour before your work out and see if that helps you get thru, Or if you in a hurry you drink a little dill pickle juice.
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Old 03-28-2013, 05:42 PM   #1494
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What are the health benefits of a 80/15/5 vs. a conventional 65/30/5 macro?
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Old 03-28-2013, 05:44 PM   #1495
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What are the health benefits of a 80/15/5 vs. a conventional 65/30/5 macro?
Depends on the calories. And the individual.
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Old 03-28-2013, 07:40 PM   #1496
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If you have 4G service with your phone it is super fast for browsing the web when you tether - that's funny I misspelled 'tether' when I tried to fake out my cell service (¬_¬) by using l33t spelling lol.
I'm supposed to have 4G with my uncarrier but it doesn't work consistently, especially at home. I think there might be some interference in the apartment building because it works just about everywhere else.
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Old 03-28-2013, 08:14 PM   #1497
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Amanda,

Are you drinking broth a couple of times a day? You could try having a cup of broth 30 minutes to an hour before your work out and see if that helps you get thru, Or if you in a hurry you drink a little dill pickle juice.
I really don't because its hard to even get a break for lunch at work sometimes. I do try to drink several powerade zeros through out the week.
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Old 03-28-2013, 09:41 PM   #1498
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Could some of that weight be your muscles retaining water due to those hard workouts you put in?
Yeah, I wondered that...I've really increased a lot of my fitness as that is one of my biggest goals along with weight/fat loss.

So did ok all day today until tonight - was SO hungry...ate 3 eggs and some bacon then was still hungry so ate 2 small steaks, like 4.5oz total and sour cream. SO, I'm pretty sure I'm doing something wrong.

Quote:
Originally Posted by reddarin View Post
Ah. I found the post:

Nutritional Ketosis (NK) - High Fat, Med Protein, Low Carb - FAQ and Links!

"The calculation for protein intake is as follows:

Multiply your goal weight times your desired body fat percentage. This will give you your desired Lean Body Mass (LBM).

Multiply your LBM by 0.6. This will give you the low end of daily protein consumption. Your LBM in grams is the high end of your consumption.

For example, if I desire to weigh 150 lbs with 18% body fat, my target LBM is 150 * (1-.18) = 123 lbs. This means I should consume between 73.8g of protein (123 * 0.6) and 123g of protein per day."
SOOOO, I would LOVE to weigh 150...I'm about 5'6 1/2"...so I can eat between about 74g protein up to 123g protein per day.

150 goal weight calorie expenditure --> (150/2.2)*35 = 2386

less about 500 for weight loss (and would like to not increase food for all fitness calories...)

so eat about 1800 calories a day? and aim for about 100g protein?

I currently weigh 174 and low carb for a year off and on...been trying to follow induction guidelines in the last few months then moved into doing FF's and trying to get a grip on NK...

I do take levothyroxine, hopefully spelled right, for my thyroid...I'm terrible at going to the doc and terrible at remembering to take the stinkin pill...So, def need to get that done.

What should I do to hit 150 and not be SO hungry...argh
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Old 03-28-2013, 09:46 PM   #1499
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hmmm did find this and finding it helpful...

https://www.box.com/s/e244d6ebddaf5605d208

guess if i just keep reading this awesome forum LOL...
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Old 03-28-2013, 10:28 PM   #1500
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Have you ever seen one called Event Horizon? I kid you not, to this day, it's still the scariest movie I've ever seen and I am a huge horror fan.
I'm with you...not that big into horror movies, but Event Horizon is hands down the scariest movie I've seen. Sometimes what's not seen is worse than any special effect they can come up with.
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