Keto macro question

BrandonDoom
BrandonDoom Posts: 64 Member
edited November 15 in Health and Weight Loss
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!

Replies

  • ms_smartypants
    ms_smartypants Posts: 8,278 Member
    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
    renhen77 Posts: 1 Member
    Definitely supplement electrolytes to help with cramping. Sure sign that you need potassium. Avocado is awesome for potassium.
  • hadirk
    hadirk Posts: 50 Member
    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
    trigden1991 Posts: 4,658 Member
    Cramps are usually caused by electrolyte or mineral imbalances.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    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.
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