How much fat/protein to NOT lose weight? But also NOT get fat again

(Lee Pearce) #1

I’m 32, male, 5’10" and currently 156 lbs. I’ve been doing keto for about 10 weeks. I lost 35 pounds in the first 6 weeks and do not want to lose any more weight. I’m trying to gain some muscle and get to 160-165. I run & workout 6 days a week.

The first 2 months I stayed around 20c/100p/160f. Over the last couple weeks I’ve increased to 25c/112p/250f. Some days I’ll eat >3,500 calories with as much as 300 grams of fat. I feel better eating at least 3,000 calories with around 250 grams of fat on days I workout/run. My macros are generally around 3% carbs, 15% protein and 82% fat. Most of my high fat comes from MCT oil, ghee, avocado oil, macadamia nuts, pecan butter and heavy whipping cream. Protein comes from salmon, ground beef, chicken, eggs, collagen and whey isolate (only once or twice a week on the whey). 8-10 ounces of leafy greens a day. Also, I do IF (20/4). I always run and workout in the morning on about 16-18 hours of fasting. I usually eat between 11-3 pm.

It’s hard to find good information on this topic. There is a wealth of discussion about weight loss on keto, but not a whole lot about maintaining weight or gaining muscle. At least not that I’ve been able to find.

I used several different macro calculators and took an average. It has me at 23 carbs/99 protein/184 fat with 2,200 calories. I feel like I need more than 2,200 calories. I’m not craving food, I just feel better eating more than 2,200 calories.

I’m not really gaining or losing any weight on my current ~3,000 calories a day. I have noticed more lean muscles though. I’m just wondering if I’m OK eating 250+ grams of fat a day if I keep net carbs below 30 grams? I usually keep protein around 110 grams.

(David Brown) #2

its a very difficult question to answer. your body is only ever anabolic (putting on weight) or catabolic (losing weight) its very difficult to get the calories bang on so your sitting on the fence. i come from a bodybuilding back ground and I’ve had great success in asking clients to maintain a weekly calorie amount rather than a daily. its easier to manage that way. if they putt on a little weight then drop the calories by a chose amount for the week and vice versa.

as for keto gains… i know people say it can be done but i have yet to see someone make anything substantial.

if you’re find a definitive answer to this question then put it in a bottle as you’ll make a fortune :grin:

(Bunny) #3

Nice topic! :+1:

The National Weight Control Registry (NWCR) is a research study that includes people (18 years or older) who have lost at least 13.6 kg (30 lbs) of weight and kept it off for at least one year.

Summary:

The National Weight Control Registry (NWCR), established in 1994 by Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance. Given the prevailing belief that few individuals succeed at long-term weight loss, the NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. The NWCR is tracking over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. Detailed questionnaires and annual follow-up surveys are used to examine the behavioral and psychological characteristics of weight maintainers, as well as the strategies they use to maintaining their weight losses.

Research findings from the National Weight Control Registry have been featured in many national newspapers, magazines, and television broadcasts, including USA Today, Oprah magazine, The Washington Post, and Good Morning America.

Note: …in the link to the “research findings” (above) “LOW FAT” means ‘SOME FAT’ so don’t let that scare you away? Lots of misconceptions floating around out their about the fat intake debate (low/high)? That’s what confuses people! Trying to over-consume the FAT (including protein) in-spite of the “LOW FAT” quotation will get people no where fast (re-gain-maintenance-loss?) despite being fat adapted, it is not the high fat/oil intake that lowers your CVD risk or reverses it (pre-existing CVD?), it is the ‘LOW SUGAR INTAKE’ including; eliminating or reducing the processed carbohydrate consumption? Just because your fat adapted or keto-adapted; it IS NOT an EXCUSE to slam down lots and lots of fats and oils, you just have the added advantage of burning %free fatty acids and %ketones for fuel besides %glucose? …and just because your a Jedi Knight in how you process fats does not mean you go and slice off everyone’s head with your light saber including your own in the process by the slightest threat or provocation?

(You've tried everything else; why not try bacon?) #4

Make sure you are eating enough protein to support your muscle gain, especially the three essential branched-chain amino acids. (Normally, BCAA’s in quantity are to be avoided because they inflame the liver, but you need them for adding muscle.)

As for level of calories and fat, let your body be your guide. It may be that with more protein in your diet, you won’t need quite so many calories; that’s okay, so continue eating fat to satiety, and if your hormones are working correctly, your level of appetite should be a reliable guide.

We sometimes forget that the ketogenic diet is not primarily about weight-loss, but about normalizing weight. We also sometimes forget that “weight” and “fat” don’t always mean the same thing. It is possible to become leaner on a ketogenic diet—i.e., losing fat—while not losing any weight—because one is adding muscle. This is a good thing, so don’t obsess about the scale, obsess about body composition.

(Lee Pearce) #5

I think the weekly weight gain is what I’ll start measuring. My weight varies way too much in one day. I can be 151 after a long run (water weight) in the morning on a 16 hour fast and 157 later that day after consuming 3,500 calories. I’ve been tracking it and it’s all over the place throughout the week.

(Lee Pearce) #6

Thanks for the reply. I will read those articles tonight.

(Lee Pearce) #7

That’s what I care about, body composition, not weight. I’ve added about 20 extra grams of protein to my daily intake. I’ll try that for a few weeks and see what comes of it.