Help getting started with KETO

[bigcruz]

Hey all, Im trying to get started on my keto diet but have never been really good with putting diets together. I hoping maybe you guys can help me put something together with the macros I have been given.

Target nutrients per meal 5 times a day
Fat 28g
protien 29g
carbs 5g
calories 393

total for day
fat 142g
protien 147g
carb 25g
calories 1963

Thanks in advance for all help.

 

[alan84]

How much do you weigh? Also, just from looking at it, I think that your protein is too low.

 

[bigcruz]

How much do you weigh? Also, just from looking at it, I think that your protein is too low.

im 198 right now

 

[alan84]

im 198 right now

How did you come up with your macros? Based on 198 lbs, your maintenance is 2970 cls and to lose wight, assuming that what you want to do, you would need to run a deficit of around 500 cls, that would put you on 2470 cls. Now, your fat intake is good, you need to bump up your protein to a minimum of 300 g a day and keep the carbs under 50 g a day and you are good to go, IMO.

 

[bigcruz]

juggernaut is helping me get my shit together lol those are the macros he gave me based off the info he has on me. I trust him so will be running with those macros.

 

[alan84]

juggernaut is helping me get my shit together lol those are the macros he gave me based off the info he has on me. I trust him so will be running with those macros.

Juggernaut knows his shit. Follow what he says, just double check with Cals numbers, it just seems too low, IMO.

 

[bigcruz]

can anyone help me with food choices and set up? Im having a tuff time with this one lol