Keto macro question

BrandonDoom

Hey low carb people! Question. What is a good macro setting for an endomorph who wants to lose a good amount of weight? I train Brazilian jiu jitsu and it's very intense and I notice I cramp when I do keto or low carb. I definitely know carbs are my enemy. I eat a slice of bread and I blow up. Any help would be awesome!

ms_smartypants

I have mine set to 5% carbs, 75% fat and 20% protein....make sure you up your sodium to 3000mg-5000mg ...I use morton lite salt (1 tsp) with water and mio...I also eat pickles and drink the juice ..you could also have bullion broth ..I hope that helps

renhen77

Definitely supplement electrolytes to help with cramping. Sure sign that you need potassium. Avocado is awesome for potassium.

hadirk

Endomorph here are well, with a considerable amount of weight to lose (100lb) and workout 4x/week HIIT and strength training. I set my macros to 5% carbs, 50% protein & 45% fat. I know alot of people don't consider it keto but my body is in ketosis. Increase your sodium and potassium intake to avoid cramps.

trigden1991

Cramps are usually caused by electrolyte or mineral imbalances.

psuLemon

trigden1991 wrote: »

Cramps are usually caused by electrolyte or mineral imbalances.

Yep. 3000-5000mg might not be enough for a very active person. There is a possibility it might have to be a lot more. Also if cramping still persist, supplementing with magnesium/potassium may be required or increasing carbs a bit will be required.

And dont' get stuck with the idea of somatotypes. They really don't have much application in fitness.