Eat More Fat! The Nutritional Ketosis Challenge continues... page 52

[naiadknight]

I have discovered that bulletproof tea is the best breakfast for me. I'm hitting my macros a lot more often now and no longer ravenous. 2 tbsp butter in a 20 oz and my levels of everything seem to naturally dial in perfectly.

[demuralist]

So working towards 70% fat, for someone like me trying to gain a couple of pounds would look something like this.

Starting weight 92kg's .... Goal 95kg's

Protein = 85.5g's to 104.5g's .... 342/418 calories

Carbs = 47.5g's .... 190 calories

Fat = 237.5g's .... 2,137.5 calories

Calories sitting at roughly (if I use high end of protein requirement) =2745.5 a day

Richard

That looks totally reasonable. Assuming you are not eating more than that already?

[demuralist]

This is what I used..My HSIS not goal weight. Did I figure it wrong?

***Start Here!***
Setting up a Macro Plan The goal is to reach a 70% plus Fat level while keeping Carbs below 50 and Protein at a moderate level. Use this formula to get started:
Adapted from the work of Dr Jan Kwasniewski author of The Optimal Diet.
First you figure up your IDEAL weight in KILOS. This is not necessarily the weight you are aiming for but it is your Ultimate HSIS (Hot Stuff In Swimwear) weight.
HSIS weight in kilos plus/minus 10% = range for protein grams/day
HSIS weight in kilos divided by 2 = upper end for carb grams/day
The rest of your diet is fat. HSIS weight in kilos x anywhere from 2 to 3.5 depending on your weight goals (lower to lose, higher to gain)

so 63 is your HSIS?

[adavison]

so 63 is your HSIS?

Yes

[demuralist]

I also now, vaguely remember someone asking about splitting up their macros evenly. That is what I generally try to do. I also tend to track before I eat, it is easier to adjust it.

[Pebbles67]

So working towards 70% fat, for someone like me trying to gain a couple of pounds would look something like this.

Starting weight 92kg's .... Goal 95kg's

Protein = 85.5g's to 104.5g's .... 342/418 calories

Carbs = 47.5g's .... 190 calories

Fat = 237.5g's .... 2,137.5 calories

Calories sitting at roughly (if I use high end of protein requirement) =2745.5 a day

Richard

That looks like a good plan. Let us know how it works for gaining.

[demuralist]

Yes

ah, sorry I missed that. But I still didn't see the 1.1 multiplier for protein, or do you LFT?

For me the easiest way to remember is that 63g would be protein, 31g would be carbs (63 x .5), and 126g would be fat (63 x 2). The calories are going to fall into place if you do that. Unless apparently you drink alcohol as that seems to track differently.

[athomeontherange]

I have discovered that bulletproof tea is the best breakfast for me. I'm hitting my macros a lot more often now and no longer ravenous. 2 tbsp butter in a 20 oz and my levels of everything seem to naturally dial in perfectly.

this! I find I get to lunch pretty well. Some days, I JUST make it before getting ravenous.

[Ddraig Goch]

I live in the Midwest in the States (Iowa) where we have 4 months a year where it is yucky cold out. We have grass-fed exclusively farms in Iowa that make it work. If the farms in your area are saying it's impossible, it's b/c they don't want the hassle. The farm in Iowa that I am referencing has fields that are exclusively used to only grow grass to be harvested for the winter months. They grow it, cut it, bale it and store it for winter. Other farms tell me it's not possible to not supplement grain in the winter, but if this one farm can do it, why can't they all? They simply don't want to... that being said, I don't buy grass-fed meats as our budget doesn't allow, but I have done my shopping and know where I'd buy it if I could.

It's funny to me that you can't get unsalted KG in the UK. It's produced in Ireland!! Way closer for you to get it from Ireland than it is to ship it to the states, isn't it??

Lots of farms here do feed silage which is a fermented green feed (I think this has other plants as well as grass - cut grass over here is called hay) in the winter but this year in particular we've had almost 18 months of rain & its been very difficult. Lots of specialist small farms have had to sell their herds or go out of business altogether. I think the thinking here is to feed grass where possible but may not be guaranteed 100%. Also lots of farms here are organic but not certified as it costs too much for the certification My local farm has no dairy herd but does produce grass fed meat - way to expensive for me though.

Re Kerrygold. I have no idea why its not shipped here. I emailed them & that was the response.

[adavison]

ah, sorry I missed that. But I still didn't see the 1.1 multiplier for protein, or do you LFT?

For me the easiest way to remember is that 63g would be protein, 31g would be carbs (63 x .5), and 126g would be fat (63 x 2). The calories are going to fall into place if you do that. Unless apparently you drink alcohol as that seems to track differently.

Thanks for looking at it.I appreciate it! The protein is right under my carbs figure. 63x1.1=69.3 g protein. I'm sorry, I don't know what LFT is.