Keto and weight lifting!

The_Big_Bad_Wolff
The_Big_Bad_Wolff Posts: 5 Member
edited November 22 in Health and Weight Loss
Hello, I've been a quiet follower of the ketogenic diet I'm looking to still lose weight and kind of shape myself with weight lifting. Following a ketogenic diet won't help me considering my carb intake is super low, is there a certain macro I'm supposed to follow if I want to weight train and lose weight? My keto was followed by 70% fat, 25% protein, and 5% carbs.

Replies

  • The_Big_Bad_Wolff
    The_Big_Bad_Wolff Posts: 5 Member
    The_Big_Bad_Wolff wrote: »
    Hello, I've been a quiet follower of the ketogenic diet I'm looking to still lose weight and kind of shape myself with weight lifting. Following a ketogenic diet won't help me considering my carb intake is super low, is there a certain macro I'm supposed to follow if I want to weight train and lose weight? My keto was followed by 70% fat, 25% protein, and 5% carbs.

    Also looking to lean out and still lose wight, my goal is to enlist by this December!
  • SCoil123
    SCoil123 Posts: 2,111 Member
    If you want to build muscle you need a calorie surplus. If your goal is to lean out maybe shedding a little fat while maintaining your current muscle eat at maintenance and make sure you hit your protein goal every day.
  • The_Big_Bad_Wolff
    The_Big_Bad_Wolff Posts: 5 Member
    So would you recommend eating about 25% 30% in carbs for my daily intake and about 50% protein and the rest fat? Or should the carbs be about 50%?
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    edited October 2017
    30% protein should be more than enough. Aim for 1 grams of protein for each pound of fat unless you still have a lot to lose then go 1 gram for each pound of goal weight. From here you could do 30% carbs and 40% fat if you still wanted a lowish carb diet..
  • The_Big_Bad_Wolff
    The_Big_Bad_Wolff Posts: 5 Member
    Thank you! Reason why I ask I want enough carbs to get me to the next level with weight training! Thank you so much!! I'll keep you posted!!!
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    A reasonable rule of thumb is .8-1g protein and .36-.6g fat to 1lbs lbm or ideal bodyweight. Let carbs fill the rest.

    If you are still losing aim for a deficit of no more than 1 lbs a week.

    Cheers, h.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    If you are not as fussed about low carb you may find that 40% carbs, 30% protein and 30% fat works better for you. This will give adequate amounts of both fat and protein for most. As long as you get adequate protein and fat the macros can have a lot of variation.
  • andysport1
    andysport1 Posts: 592 Member
    Look up ketogains on FB they are an awesome group, 90% lift.
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