Just started doing Keto+Omad and have a few questions
civildistress20
Posts: 1 Member
I've recently decided to give Keto and OMAD (I've done IF before) a shot after I fell off the wagon on my previous diet (210 to 170 to 183) and am having a hard time with my macros.
I'm 6'3, 21M, 178lbs with a BF% around roughly 14% according to my RENPHO scale but I think I'm much closer to 20% as I don't trust that reading. I also try to go to the gym at least 4 times a week and I'm doing a PHUL routine. I've been aiming for roughly a 1500-1700 calorie deficit with a macro of 25 carbs max, 120g protein, 116g fat but I have trouble hitting my fat goal and usually go a lot higher on my protein.
I was wondering how important it is to have a high fat intake when I'm trying to lose weight and cut? My Goal Weight is around 155-160 and I plan then on to bulk up with muscle and get lean but I'm still relatively new and stupid when it comes to this stuff.
If there's a way to link my food diary to help you guys see what I'm eating and doing wrong, I will gladly link it.
I'm 6'3, 21M, 178lbs with a BF% around roughly 14% according to my RENPHO scale but I think I'm much closer to 20% as I don't trust that reading. I also try to go to the gym at least 4 times a week and I'm doing a PHUL routine. I've been aiming for roughly a 1500-1700 calorie deficit with a macro of 25 carbs max, 120g protein, 116g fat but I have trouble hitting my fat goal and usually go a lot higher on my protein.
I was wondering how important it is to have a high fat intake when I'm trying to lose weight and cut? My Goal Weight is around 155-160 and I plan then on to bulk up with muscle and get lean but I'm still relatively new and stupid when it comes to this stuff.
If there's a way to link my food diary to help you guys see what I'm eating and doing wrong, I will gladly link it.
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Replies
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That’s fine. Fat is not a goal. It’s ok to eat more protein.
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Why so low of calorie intake?
I'm a 5'8" female 45 years old, and that's what I consume to lose.
Have you talked to a doctor about your weight goals? You are within healthy weight range for your height and age. I would recommend if consuming that low of calories seeking medical advice and supervision.
If dead set on eating keto, add a lot of olive oil, avocado oil, coconut oil, and butters, and/or cheeses to foods, and increase your calorie intake.
Your protein being consumed is 1.5 gram per every kg of weight. So, you need to increase fats!0
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