Need to up protein due to working out have newbieish question

(jjc155) #1

So down 20 pounds in 43 days through combo of Keto and working out.

I’m thinking I may need to up my protein as I’t appears that I may be loosing a little muscle (especially in my biceps) but feel great and have no issues while working out.

I’m 45, 5’11 down to 218 (from 238), doing cardio (30 min incline walk on treadmill or walking with wife) and start Stronglifts 5x5 3 weeks ago. Goal is to get to 190 which was my highschool weight and then maintain.

I have no illusions (nor desire) to be really built or spend a lot of time in the gym (did that in my 20’s and 30’s).

My averages from the calculator for 43 days is 1816 cals, 144g fat, 108g protein, 18g carbs. I’m thinking I need to up my cals and protein, since I’m only at aprox .49g protein/lbs of body weight.

Will I also need to up my fat to maintain my macro ratios?

Sorry for the long winded post and I know that Keto and weightlifting are not the preferred bed fellows lol but figure there are lots of people here who would have been through this.

Also if there are any links etc that would make it easier just link them and I’ll check it out.

Thanks in advance,
J-

#2

I use the Isopure Zero Carb Protein Powders. In addition to using them as a drink with unsweetened coconut milk, I sometimes use them to make mini-cakes, breads, buns, and pizza dough instead or in addition to coconut or almond flour.

I’m personally not a believer in ratios or percentages of macros. For me, the simplest form of Keto is “minimal carbs, adequate protein, fat as needed (for energy and satiety)”. That results in a wide variety of ratios and percentages, depending on the individual circumstances. Truly, “YMMV”.

(Chris W) #3

44 male, went through a similar change. Depending upon on your BF% you may be loosing a small amount of lean body mass but you really cannot do much about it, think of it as taking out the trash. Also your muscles can contain fat which is a bad thing for the most part.
I was at 247 and 32%BF, I was 1800 calories for a while and I did not like it. 2200 suited me better, and now I am at almost 2900 with out trying to increase my BMR then its more like 3100.
I am very active so keep that in mind(i had 22500 steps today for instance), I run in the .8 .9 range for protein when I was newer I was higher at the 1.2 level for a short time mostly by accident and trimmed back. To give you an idea I am at your target weight and my macros are 136g of protein, 250g of fat, and I never go about 20g of carb. As your weight drops you should redo your macros, every 10 pounds is a good idea. You are probably on the verge of fat adaption, and you may desire more fat than protein I know I did.
As you increase your protein then you decrease your fat intake, and as your body fat drops you increase your fat intake. Personally I have found more success at a higher level calories mostly fat in proportion the later on in the diet. At your point its probably not going matter a whole lot until you stall, unless you don’t have a lot of energy.
Also I have had no issues with keto and resistance training but recently switched to exercise to failure and have had better results but it depends upon your goal. Cardio is the one that tends to suffer the most under keto it certainly did for me.

(Jay AM) #4

Keto and strength training are great together once one is fat adapted. Check out Jason Wittrock on youtube, he’s a fitness model on keto and really down to earth advice.

https://www.ketogenicforums.com/c/exercise/lifting

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #5

No. You do not need to maintain your macro percentages.

As Bikman says: Control Carbs, Prioritize Protein, Fill with Fat.

(jjc155) #6

cool that is good info Chris thanks

J-

(Chris W) #7

One of the mistakes I did not elaborate on was that I was eating way too much protien and I kicked myself out of ketosis early on, like week 3. It was thanksgiving, so turkey, and it took another few days to get back in as I found out protein can be more of problem than carbs sometimes. As you progress it becomes easier the macros help you figure it out, if you feel like have some extra meat go for it, you are low enough that should not be an issue, learn to trust the signalling its often right. Although I don’t really track my macros per say, I do know pretty closely what my intake is because my diet is a variation of simple things that I have constructed. For instance today I know I was over on my protein a little but that is not a worry because short term that matter little. If I were to do it for several days it could be problem but again not end of the world.

#8

My advice, eat more protein. Your ketones will be lower but your body needs protein and there is very little issue with excess protein up to 2-3 grams per pound of LBM.

For anyone who still uses the term “kicked out of ketosis” I’d suggest reading this:

There is virtually no correlation between blood ketone readings and burning body fat for fuel.