.: My 2500 Calorie KETO Diet (HELP!) :

(8 year Ketogenic Veteran) #21

This forum has amazing members and solid science everywhere. Enjoy.

Oh. And read the newbie section. It’ll help you get started if you want to put your body in ketosis.
https://www.ketogenicforums.com/c/newbies

(Siobhan) #22

fyi if you are constipated you might want to supplement with magnesium. Fiber is not recommended for constipation…
That said there is less waste on keto so your BMs may be less volume and less frequent. I would not worry about it unless you show signs of constipation.

Dont do calorie deficits either, for most of the population it does not work and you will just mess up your metabolism (fasting does not fall into this however, different metabolic reaction)

#23

Did you try out the ketogains calculator? Ketogains Calculator
It’s designed with workout and muscle building in mind, which sounds like what you want. From a recent podcast with the guy that started ketogains, I believe he said he only eats about 120g protein a day usually (could be off by a bit). Granted, I don’t recall how much he weighs or what his precise goals are, etc, but they did make a point that even for someone maintaining the muscles he has the protein really wasn’t as high as a lot of people think it needs to be.

Key bit mentioned at the bottom of the calculator:

There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you’re past the novice level as a natural trainee.

They give a source of this, but the link was broken when I tried.

#24

The higher end of protein recs by people such as the ketogains crowd is more geared toward heavier weight training, and until you surpass your 40lb db set you should be able to stay more on the lower end. You’re right to keep LBM preservation in mind though, especially if you are doing HIIT while eating at a deficit. Take care not to “burn the candle at both ends” and recall that “the man who chases 2 rabbits catches none” (is it Mixed Metaphor Monday? :wink: )

#26

I like the Symmetric Strength charts: https://symmetricstrength.com/standards

#28

I had to do some digging to find the source article for that bit as it was broken on the page, but here it is, and it cites the research so you can look up more later if you so choose: The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders

So, looks like novice body builders there is defined as:

bodybuilders training 1.5 hours per day, 6 days per week

Not sure about much beyond that, but it links to the particular study. Interestingly, that study citing “novice” body builders actually concludes 0.75g/lb is sufficient. 0.82g/lb appears to be the maximum nearly anyone is likely to need, and already overkill range for most people, even body builders.

What @kirkor links to may be more what they are talking about though, I don’t know.

(Jeffry Lauder) #29

This isn’t really related to the question, but
I’d be careful if this is a daily plan. This may provide an overabundance of mercury and other heavy metals.