sandybeaches, start with the formula in the first post to figure out your macros and calories. People have changed their calories and protein based on self experimentation. I do not recommend this for people new to NK. I have kept my calories higher than 1500 and lost well.
Choose a low goal weight in the healthy range for your height. (Not necessarily what you really want to weigh, but your "hot stuff" goal
Me 5'10" inches. Real Goal wt. 165lbs. Weight for calculating macros 150lbs or 68 kg
Protein 68 + or - 10% (range 61-75grams)
Carb 1/2 protein 34 grams
Fat min 2x protein 136 grams
about 1750 cals
According to Mark Sisson It should be .7-1 gram per pound of LBM. .7 for me would be 93 grams of protein. I eat 60-70 on most days and I exercise 5 days/week, 3 days heavy.
Many NK experts believe that you should go lower because excess protein is turned into sugar. You need to explore to find your optimal levels. The absolute minimum protein needed for adult women is 46 grams. If you want to experiment, lower protein by 10 grams per week and see what happens and how you feel.
I am actually also considering doing M-W-F as my down days. Actually doing W-F and then I can do Sunday or Monday for the other one as convenient (basically whichever day I am busier!). I definitely do down days better on my days at work.
Over the past couple of weeks I have been ramping up my exercise program, adding in more lifting and some running.
Starting this past Sunday I began a VLC carb nite cycle. (Refeed is day 9.) Monday morning I was in light ketosis. This morning I woke up at 2:00am to a phone call and was absolutely protein famished. I ate a big meal of meat, and another at 9:00 am, and another at noon. I finally feel like I have caught up, having eating unknown massive amounts of lean meat, fatty meat, cheese, and eggs, probably 250+ grams of protein and 2500+ calories. I am still in ketosis. I'll take another reading in the morning.
ekatherine, Can't wait to hear your results.
What I have experienced is that my blood sugar levels go up and my ketosis levels go down the day after a big protein binge (over 100g for me). This is why n=1 is so important.
At 9:00 AM, 3 hours after getting up, I was still slightly in ketosis. My weight was only up .4 pounds from the day before. I am not feeling or looking fat. My conclusion is that with all those fat calories and all that protein I craved and ate, it was what my body needed. Possibly forcing myself to meet arbitrary macros might give a different result.
I am NOT HUNGRY, and it feels good. I expect to eat again at 3:00 PM.