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Originally Posted by Patriam1066
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Anyone have an idea on macros for muscle maintenance / gain while cutting fat? I’m doing minimal cardio these days. I get in 7-8000 steps per day and lift 4 days a week. 201 lbs, 5’10”, turn 54 super bowl weekend. Keto works for me for weight loss but not for muscle building. Thanks in advance. god bless
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How many g protein/day you doing on keto?
Remeber that 30% of protein calories are consumed in processing so while they calculate 5 lcal/g proteins its truly only 3.5kcal/g. This is why they say to keto at x grams where x = 80% of your bodyweight in pounds. At a target weight of 185 to 190 that would be about 150g protein (18oz chicken breast) with about 1200kcal to spare. Fats ring in at 9kcal/gram and carbs 5kcal/gram, but youll want to focus on minimizing carbs aside from the innate carbs in your vegetables. I like to do a lot of zucchini and brocolli. Last night i did tacos with almond flour + egg +unsweetened almond milk whipped up to a batter and fried to make crepe-like tortillas.