The ChillOut Log

[Wrangell]

I limited NPB to a single serving per day (I had to have this, lol, and it fit within the rules-though it took about 210c right of the bat and about 6g of carbs). My diet consisted Mainly of Beef, Chicken, Pork, and Fish, with adding (sometimes) an appropriate amount of the right kind of butter. My calorie MT LINE varied each day, but the deficit remained around approximately 300c. I didnt get absolutely KEEN on the percentages of protein and fats as much as I was concerned with eating low carb and keep my carbs under 50g (and if this occurred, with eating the other things I mentioned, than it would take "just care of itself", and it did).

If one would just simply takes the time to read on the KETO diet (and its variance types--as there isnt just one way to do it, this would invoke a more understanding on it) Chillen

Actually, I was simply asking about how many calories you allocated both to fat and protein on your ' keto diet ' .

You already have told us that while you were on your keto diet you continued to weight train and actually increased your cardio workouts. And as a result, while you were training, your MT line ( if I recall correctly ) was somewhere around 2,300 +/- calories a day. You'd mentioned in another thread your target max for carbs was 50 grams a day while on keto. But, even if 10% or so of this MT line calories are coming from carbs - say 240 calories - this still comes to only about 60 grams or so of carbs.

If your MT line is 2,300 for example, this leaves 2,060 calories ( 90% ) that still needs to come from some combination of both fat and protein. Let's assume for the moment your MT line is in fact 2,300 and 240 is from carbs ( about 10% ). I was just curious as to the remaining 90 % was allocated to between protein and fat.

So, how would the fat / protein allocation look on a ' keto diet ' - at least in your particular case ? Namely,...

- carbs .......10 %
- fat ............? %
- protein....... ? %​

...do you recall what the ' ? ' values were ?

 

[Hoss]

IMO if I was going keto, juppin in on chillen's Q I'd say 55% protein and 35% fat. Leaving one at ~320g protein and ~95g of fat.

 

[Phate89]

Actually, I was simply asking about how many calories you allocated both to fat and protein on your ' keto diet ' .

You already have told us that while you were on your keto diet you continued to weight train and actually increased your cardio workouts. And as a result, while you were training, your MT line ( if I recall correctly ) was somewhere around 2,300 +/- calories a day. You'd mentioned in another thread your target max for carbs was 50 grams a day while on keto. But, even if 10% or so of this MT line calories are coming from carbs - say 240 calories - this still comes to only about 60 grams or so of carbs.

If your MT line is 2,300 for example, this leaves 2,060 calories ( 90% ) that still needs to come from some combination of both fat and protein. Let's assume for the moment your MT line is in fact 2,300 and 240 is from carbs ( about 10% ). I was just curious as to the remaining 90 % was allocated to between protein and fat.

So, how would the fat / protein allocation look on a ' keto diet ' - at least in your particular case ? Namely,...

- carbs .......10 %
- fat ............? %
- protein....... ? %​

...do you recall what the ' ? ' values were ?

I paid MORE attention to two things: 1. My deficit (of -500c or slightly less), 2. Ensuring I was under 50g of carbs. These two things were of most importance to the carb down phase in my opinion.

Seems quite obvious from that quote that all he paid attention to on his keto diet was to keep his carb below 50 or so, and didn't pay attention much to fat/protein allocation.

 

[Chillen]

Actually, I was simply asking about how many calories you allocated both to fat and protein on your ' keto diet ' .

You already have told us that while you were on your keto diet you continued to weight train and actually increased your cardio workouts. And as a result, while you were training, your MT line ( if I recall correctly ) was somewhere around 2,300 +/- calories a day. You'd mentioned in another thread your target max for carbs was 50 grams a day while on keto. But, even if 10% or so of this MT line calories are coming from carbs - say 240 calories - this still comes to only about 60 grams or so of carbs.

If your MT line is 2,300 for example, this leaves 2,060 calories ( 90% ) that still needs to come from some combination of both fat and protein. Let's assume for the moment your MT line is in fact 2,300 and 240 is from carbs ( about 10% ). I was just curious as to the remaining 90 % was allocated to between protein and fat.

So, how would the fat / protein allocation look on a ' keto diet ' - at least in your particular case ? Namely,...

- carbs .......10 %
- fat ............? %
- protein....... ? %​

...do you recall what the ' ? ' values were ?

I answered this question here, in what is highlighted:

I limited NPB to a single serving per day (I had to have this, lol, and it fit within the rules-though it took about 210c right of the bat and about 6g of carbs). My diet consisted Mainly of Beef, Chicken, Pork, and Fish, with adding (sometimes) an appropriate amount of the right kind of butter. My calorie MT LINE varied each day, but the deficit remained around approximately 300c. I didnt get absolutely KEEN on the percentages of protein and fats as much as I was concerned with eating low carb and keep my carbs under 50g (and if this occurred, with eating the other things I mentioned, than it would take "just care of itself", and it did).

In addition, my calorie intake per day "varied" because my MT LINE varied each day (most of the time-dependent upon what I am doing--as you already know--and I have posted--how I did this--many times, this didnt change with Keto). I still used my excel caloric projections.

When the time comes (and if it comes) that I run into the same problem as before (at 10%, and sub 10% BF), I will probably be more KEEN on the protein and fat percents. However, Like I stated earlier, I wasnt KEEN on them, and just let it take care of itself, and focused on meeting the most important thing....my carb limitations/diet restriction deficits. At the time, I just didnt think this was "absolutely" necessary with what I was consuming under Keto. In addition, A very important element isnt being noted, and its the CarbUP period, which is just as important as the CarbDOWN, in my opinion within the "total" scheme of things---now this I did pay attention to the percentages.


Chillen

 

[Chillen]

IMO if I was going keto, juppin in on chillen's Q I'd say 55% protein and 35% fat. Leaving one at ~320g protein and ~95g of fat.

As you know, the protein and fats (one or the other) can be rather high on this type of diet. I just didnt pay attention to the ratio percentages as much as the keeping my carb within the limits needed. I just felt this more important than the other. Maybe I will pay close attention to the ratios, if the same problem surfaces, again. This diet can be stressful enough as it is, and I just didnt concern myself with it. By the way I was advised to do it, and I was a bad boy and did not....HEHE. Oh, well, the bottim line is......I got a result I wanted.

EDIT: I still have my diet log notebook which lists the foods I ate (and calories consumed in excel); therefore, I could fairly deduce what the percents were off of this (and get a fair average because the days were somewhat simular with the exception of the caloric intake on some days). I would add off the Cuff, without looking at the data, that the protein was rather HIGH, because I did eat ALOT of Chicken/Tuna more than anything else.

The Keto at the time, was just something I gave a shot at. I didnt follow "exactly" the guidelines (as knowing the protein/fat ratios), but it did the job. And, this is all that matters. I do not claim to be an expert. Though I agree that body fat burns in a flame of carbs, I just think that lowering my carbs, keeping deficits, increasing cardio, and performing weight training, did the trick with my problem. If this didnt work, then maybe at the time I may have "tightened up" the protein/fat percents and tweaked it a bit more, and learned from this mistake, but results proved it wasnt a mistake so I didnt have to look at that.

I did not follow the "exact" science of keto, lol.

 

[Wrangell]

Seems quite obvious from that quote that all he paid attention to on his keto diet was to keep his carb below 50 or so, and didn't pay attention much to fat/protein allocation.

I assumed he tracked every gram of carb because he was obsessed with losing fat - thus, the ' keto diet ' and it's corresponding strict guidelines for carb intake.

And, if the desire to lose fat is such a priority, then one also has to track total daily calories judiciously to ensure you hit your MT line and / or that your daily deficit targets are met. So, while on a keto diet, I would assume you still have to track your daily calories..and in doing so, you'd be aware of the macro nutrient breakdown of all the foods you ate that day.

Chillen tracks his daily MT line calories each day on Excel even when not on a keto diet for total daily calories- and I assume this tracking includes protein, fat and carbs as well.

So, I assumed if someone tracks daily calories and tracks daily consumption of protein, fat and carbs during 90% of the year when they are not on a keto diet, that sort of tracking would simply continue during those brief times when one IS on a keto diet.

 

[realworksuks]

Thanks for the detailed response chillen!

You said you did pay close attention to the percentages during the carb up days.... how many carbs/protein/fats were you eating on those days? Did you go into a surplus for that one day?

What types of carbs did you have on that day(potatoes? pasta? veggies?)?

Thanks again!

 

[Chillen]

Thanks for the detailed response chillen!

You said you did pay close attention to the percentages during the carb up days.... how many carbs/protein/fats were you eating on those days? Did you go into a surplus for that one day?

What types of carbs did you have on that day(potatoes? pasta? veggies?)?

Thanks again!

I lost the small portion I was after during the CarbDown Phase. I didnt say this earlier, so I needed to point this out. However, I still went into the CarbUP Phase (This was necessary since I was carb depleted), and I also changed my weight training approach, and some deficit ratio restrictions (and allowed some surpluses), which led into the June 11, 2007 pics I posted.

I will look up the percents, and get back to you, ASAP.....

Be 2morrow though, if this is okay.


Best wishes to you RWS

Chillen

 

[Wrangell]

I answered this question here, in what is highlighted:

Well, not exactly.

I simply asked if you recalled the %'s for fat and protein while you were on ' keto '.

You claim you never took note of either fat or protein %'s while on " keto ' - so, you actually have no clue what the %'s were.

Fair enough.

In addition, my calorie intake per day "varied" because my MT LINE varied each day (most of the time-dependent upon what I am doing--as you already know--and I have posted--how I did this--many times, this didnt change with Keto). I still used my excel caloric projections.

I get that.

That's why I said 2,300 +/- .

And it's also why I referenced your carb intake more as a % - i.e 10% - of your MT line and not so much as an absolute reference .....such as grams.

When the time comes (and if it comes) that I run into the same problem as before (at 10%, and sub 10% BF), I will probably be more KEEN on the protein and fat percents.

Well, the American Heart Association suggests that no more than 30% of your daily calories should come from fats and that no more than 7% be from saturated fats. And, I think John Berardi puts that fat max at about 35% or so.

Either way, given you have to allocate 90% of your daily calories between fats and protein ( in our example ) the % dedicated to fat would be something I'd think you'd at least want to be aware of in general terms if nothing else - i.e to track your intake of " bad / saturated fats " each day for example.

In our example of 2,300, if it were 35% from fat, the rest of your calories has to come from protein...which is about 300+ grams of protein...and you only weigh about 150 lbs.

btw - what do the ' keto diet ' guidelines themselves say about recommended fat and protein intake while on the ' keto diet ' ? And, do the recommendations differ whether you are an athlete or not ?
​

However, Like I stated earlier, I wasnt KEEN on them, and just let it take care of itself, and focused on meeting the most important thing....my carb limitations/diet restriction deficits.

Exactly.

Agreed, tracking carbs is important...but it's a useless exercise if you don't track your daily calories in great detail. And, I assume, that while on your ' keto diet " you tracked every calorie you consumed daily...i.e your " diet restriction deficits "

At the time, I just didnt think this was "absolutely" necessary with what I was consuming under Keto.

Do you think you need to track daily calories from carbs, fat and protein when NOT on a keto diet ?

I thought you told us you track calories from carbs, fat and protein every day - even now - ( on Excel ) don't you ?

 

[Wrangell]

IMO if I was going keto, juppin in on chillen's Q I'd say 55% protein and 35% fat. Leaving one at ~320g protein and ~95g of fat.

Makes as much sense anything else I suppose - the carb % is pretty much locked in due to keto guidelines, so you simply set your fat % and then plug for protein %.

But again, not sure what fat % intake keto guidelines recommend.

If the idea behind keto is to have your body using stored body fat as energy, perhaps it's not too prudent to max out your fat intake at 35%and thus allowing for abundance of fatty acids in your bloodstream to be readily tapped for energy instead of stored body fat.

In other words, if the idea is to shred existing fat asap, why max out the consumption of fat at 35% ...why not go a bit lower ?

 

[Hoss]

Yeah you'd def slow progress with such high fat intake, but I wouldn't be willing to take the low fat (=low test) plunge that I've read about a few times. For some reason fat has never been a problem for me, and I've never really tracked it. Although I do keep up with EFAs all the time and all fats around competition time, but that's about it.

 

[Phate89]

Good morning Chillen.

!

 

[Chillen]

Good morning Chillen.

!

Good Morning, Young man.........(Moving on today---if you catch my drift , LOL )

My time is precious, and so are the things that ROCK my fitness......HEHEHEHE

Any hoot! ROCK THE HECK ON ALL DAY EVERYDAY---BABY!


Hope your day goes well. I have to add "the person" to the "I" List. (you know what I am referring to) I forgot. HEHE

No matter what I say, how I say it, nor the contents of what I say, this will be endless and pointless, and "I suspect the motives and intent" though "this person" will of course specifiy otherwise. HEHEHE.

I will be postng my routine during my leaning down. If you have questions on why I do certain things, during this period, feel free to ask.
This progressive style has worked for me.


ROCK ON Phate.....



Chillen

 

[jackie11]

Heya Chillen, you never answered my last post- HAHA you must have missed it lol

So how you doing??

Ive got a cold, ive had a runny nose all day, n i was sneezing a bit at work, haha but im good apart from that

Do you ever get colds??

Jackie xx

 

[Phate89]

Hey chillen! Good to see your having a good day, i'm having a good day too was able to get my car back from the shop, though its still making funny engine noises and i really hope it doesn't break down for the third time.

Oh yea, check out my poem thread..hehe

 

[Chillen]

Heya Chillen, you never answered my last post- HAHA you must have missed it lol

So how you doing??

Ive got a cold, ive had a runny nose all day, n i was sneezing a bit at work, haha but im good apart from that

Do you ever get colds??

Jackie xx

I apologize, Jackie, yes I missed it, sorry. I normally dont. Hope you get over your cold soon.

I havent had a "cold" in many years actually; however, I just had a bout with a rather serious virus (upper resp. infection and ear infection) and it put me down for about 3 weeks. This was the worst sickness I have had in recent memory.

GET BETTER GIRL! A cold has to run its course, there is no cure, though there are some things to assist in symptoms.

ROCK ON!.....

I will go and look for your post.......



Best regards young lady!



Chillen

 

[jackie11]

yeah thanks Chillen

yh i was sorry to hear about your virus thingy

ROCK ON WIT YA BAD SELF HAHA

Jackie xx

 

[Chillen]

yeah thanks Chillen

yh i was sorry to hear about your virus thingy

ROCK ON WIT YA BAD SELF HAHA

Jackie xx

I got over it, and back to myself. HEHEHE!

Its close to Xmas, and this week its atypical to have alot of family come and go at out the house, so I be on rather spotty on the forum. Once Xmas passes, I will get the COL to normal (with thoughts of the day, etc) that most expect to see.

GOOD MORNING everyone! Whats happenen?

Hope your days goes well for you!

Much happiness for ALL!

Cardio session was great this morning before work. Todays agenda: Cardio AM, Cardio PM, and Weight routine in-between sessions.


Best wishes to all of you



Chillen

 

[spicypumpkin]

It's nice to hear stuff is going well, chillen.

I hope your holiday season goes well.

 

[jackie11]

Yh its great having you on here again Chillen, i understand with the family stuff, and thats fine, no sweat haha

So what you getting for xmas???

Jackie xxx