For Him @ 3000 kcals
228g Fats, 208 g Protein & 20g Carbs
Approximately
32oz of fatty meat is 224g of Protein and 175g of Fat
16oz (5 to 6 cups) low carb mixed veggies 15g to 20g net Carbs
add 4 to 6 tablespoons Butter/Fat to Meals 48g to 72g Fat
For you 1900 kcals
152g Fat, 112g Protein & 20g Carbs
Approximately
16oz of fatty meat is 112g of Protein and 87g of Fat
16oz (5 to 6 cups) low carb mixed veggies 15g to 20g net Carbs
add 4 to 6 tablespoons Butter/Fat to Meals 48g to 72g Fat
Just divide by number of meals
Lets say you have 3 meals
Breakfast
You
2eggs
2 strips bacon
Him
3eggs
3 strips bacon
Lunch
You
4oz (1) chicken thigh w/skin
6 oz Asparagus w/butter or other fat
Him
8oz (2) chicken thigh w/skin
6 oz Asparagus w/butter or other fat
Dinner
You
8oz Steak
10 oz mixed veggies w/butter or other fat
Him
16oz Steak
10 oz mixed veggies w/butter or other fat
Calories and Macros are guidelines don’t be strict they are to help you not hinder you
“May the Force (fat adaption) be with you”
IF/EF Keto WOE is Self-Discovery
Good luck and much success in your journey in IF/EF Keto WOE