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Old 07-12-2013, 07:10 PM   #1
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WOE: NK, previously high protein low carb
Start Date: 7/11/13
Excited to try this! :)

Hi, I'm new! I have found so much helpful advice on here. The salt thread was a revelation! Thought I'd join as I try this NK thing. I think I have finally figured out what I should be aiming for: I lift and do HIIT three times a week and run after my 3 young kids so I'm moderately active. I'm 26, 5' 10 and 133lbs so I don't want to see pounds drop but I would like to end bloat, fatigue, blood sugar crashes, carb binging and maybe lose a bit of mommy tummy. I am aiming for 141g fat, 70g protein and 25g carbs. Any input or tips would be welcome as I am a total noob.
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Old 07-14-2013, 12:44 PM   #2
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Quote:
Originally Posted by lmunozjo View Post
Hi, I'm new! I have found so much helpful advice on here. The salt thread was a revelation! Thought I'd join as I try this NK thing. I think I have finally figured out what I should be aiming for: I lift and do HIIT three times a week and run after my 3 young kids so I'm moderately active. I'm 26, 5' 10 and 133lbs so I don't want to see pounds drop but I would like to end bloat, fatigue, blood sugar crashes, carb binging and maybe lose a bit of mommy tummy. I am aiming for 141g fat, 70g protein and 25g carbs. Any input or tips would be welcome as I am a total noob.
That sounds like a good mix. You will have to experiment to find out what works for your body. Make sure that you drink a lot of water, and add more salt to your diet.
Carolyn
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Old 07-15-2013, 12:13 PM   #3
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How are you doing so far??
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Old 07-15-2013, 12:37 PM   #4
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I am finding it hard to do 25g of carbs. I get hungry! Im hitting my fat and protein, but after 4 pm it's hard. Should I up the calories?
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Old 07-15-2013, 01:15 PM   #5
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If you want to maintain at 133, I don't think you're eating enough.

I did the numbers using Phinney/Volek formula, and using 1.5 g protein per kg of ideal weight, although you could do 2 g proteing per kg ideal weight since you're at goal weight and you exercise-- Phinney and Volek talk about a range of 1.5 to 2 or perhaps 2.5 for the protein ratio, and have also said that some folks need to go lower if they need to lose weight (like 1 to 1.5)

So for you I get
90 g protein. 25 g for carbs is fine if that's what you want.

You'll need between 1813 and 2115 cal to maintain,probably on the high side of that because you exercise. so that means you want daily fat of between 1353 and 1655 cal from fat, 150 to183 grams to maintain. Choose a slight deficit of fat if you want to drop a pound or two.

But since you exercise, you can probably handle more protein.
Something like 120 pro, 25 carb, and up to 170 g of fat might be a good place to start for maintaining at 133 with high amt of exercise.
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Last edited by emel; 07-15-2013 at 01:16 PM..
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Old 07-15-2013, 01:48 PM   #6
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I'd like to keep the carbs low. I will try upping the fat and protein to see if that fixes it. Thanks for plugging in my numbers emel.
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Old 07-15-2013, 04:22 PM   #7
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That's the beauty of NK, you can eat more calories and not feel hungry.
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Old 07-15-2013, 06:35 PM   #8
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Quote:
Originally Posted by lmunozjo View Post
I am finding it hard to do 25g of carbs. I get hungry! Im hitting my fat and protein, but after 4 pm it's hard. Should I up the calories?

You should up your fat intake.
Carolyn
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