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    Thread: *** Show Me Your Macros *** Transitioning From a Year of Keto Back To Carbs

    1. #1
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      Question *** Show Me Your Macros *** Transitioning From a Year of Keto Back To Carbs

      I recently posted this thread expressing concerns with my Keto diet. I have decided to return to normal eating and incorporate healthy carbs back into my diet. I want a more bodybuilding friendly caloric intake since I am gearing up to bulk.

      I am curious to see what everybody's macros look like. What percentages of carbs, protein, and fat do YOU shoot for on a daily basis?

      Also, grocery lists or sample weekly diets would be appreciated. For the past year my shopping list has consisted of basically meat, cheese, butter, meat, and... more meat. So, how does The Brotherhood eat?

      I have my ideas but I am always open to input, especially from people who have more experience than me. Truth is, I am scared to death of getting fat again and that translates into a fear of carbohydrates.

      I look forward to your responses.

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      Quote Originally Posted by RussianBot View Post
      I recently posted this thread expressing concerns with my Keto diet. I have decided to return to normal eating and incorporate healthy carbs back into my diet. I want a more bodybuilding friendly caloric intake since I am gearing up to bulk.

      I am curious to see what everybody's macros look like. What percentages of carbs, protein, and fat do YOU shoot for on a daily basis?

      Also, grocery lists or sample weekly diets would be appreciated. For the past year my shopping list has consisted of basically meat, cheese, butter, meat, and... more meat. So, how does The Brotherhood eat?

      I have my ideas but I am always open to input, especially from people who have more experience than me. Truth is, I am scared to death of getting fat again and that translates into a fear of carbohydrates.

      I look forward to your responses.
      Please someone tell him that we can eat donuts...

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    7. #3
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      *Bump*

      Anybody???

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      I知 not a diet expert at all Nd I always fall
      Short and eat shit

      I go for
      200g protein
      100grams cArb
      ? Fats I try to just keep it low as possible

      I usually buy the following and make it all every Sunday and Tupperware it out

      Chicken breasts
      Steaks
      Turkey meat
      Turkey burgers
      Broccoli
      Onions
      Peppers
      Green beans
      Kale
      Corn
      Brown rice


      ^ I grill the chic and steak and turkey burgers (don稚 use a bun most times )
      Veggies I oven roast 2 big ass pans of them
      Rice I make like 5. Cups and so like 1/3 cup each meal
      Turkey meat - I make turkey tacos and use wheat soft shells
      Snack - protein shakes fruits yogurts granola
      ?? It isn稚 perfect by any means but it Tastes good so I stick to it

      If it tastes like shit I won稚 eat it and it痴 a waste of $ and time

      I do 1 cheat meal each week



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    12. #5
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      Quote Originally Posted by Sqwuidd View Post
      I’m not a diet expert at all Nd I always fall
      Short and eat shit

      I go for
      200g protein
      100grams cArb
      ? Fats I try to just keep it low as possible

      I usually buy the following and make it all every Sunday and Tupperware it out

      Chicken breasts
      Steaks
      Turkey meat
      Turkey burgers
      Broccoli
      Onions
      Peppers
      Green beans
      Kale
      Corn
      Brown rice


      ^ I grill the chic and steak and turkey burgers (don’t use a bun most times )
      Veggies I oven roast 2 big ass pans of them
      Rice I make like 5. Cups and so like 1/3 cup each meal
      Turkey meat - I make turkey tacos and use wheat soft shells
      Snack - protein shakes fruits yogurts granola
      ?? It isn’t perfect by any means but it Tastes good so I stick to it

      If it tastes like shit I won’t eat it and it’s a waste of $ and time

      I do 1 cheat meal each week



      Sent from my iPhone using Tapatalk
      Thanks Brother, this is the type of feedback I am looking for. Appreciate ya!

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      Man if you池e down for some good science based diet reading PM me your email. I致e got a great book for calculating macros and how to adjust them to meet your needs.

      Personally I go for 1g protein per 1lb of body weight. And then have my carbs/fats in a 70:30 ratio to make up the remainder of my calories. Right now I知 at about 3500 calories as my maintenance intake as I知 not trying to gain or lose weight. I increase carbs by about 30-50g on training days.

      This puts me at 220g protein, ~450g carbs, and ~90g fat. I like to keep my fats low and carbs high. I just find it more maintainable over the long term. You can adjust your fat:carb ratio to really whatever works for you. Coming off a keto diet with your fats high you might want to slowly introduce carbs and then increase the ratio of fats:carbs.

      Remember carbs and protein have 4 calories and fats have 9cal per gram.


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    18. #7
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      Quote Originally Posted by Droid1988 View Post
      Man if you’re down for some good science based diet reading PM me your email. I’ve got a great book for calculating macros and how to adjust them to meet your needs.

      Personally I go for 1g protein per 1lb of body weight. And then have my carbs/fats in a 70:30 ratio to make up the remainder of my calories. Right now I’m at about 3500 calories as my maintenance intake as I’m not trying to gain or lose weight. I increase carbs by about 30-50g on training days.

      This puts me at 220g protein, ~450g carbs, and ~90g fat. I like to keep my fats low and carbs high. I just find it more maintainable over the long term. You can adjust your fat:carb ratio to really whatever works for you. Coming off a keto diet with your fats high you might want to slowly introduce carbs and then increase the ratio of fats:carbs.

      Remember carbs and protein have 4 calories and fats have 9cal per gram.


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      PM sent!

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      So I知 currently testing out the leangains macros. I started at 12cal/lb and found that I was losing weight a little too quickly than necessary over the course of 3 weeks...so I bumped it up to 13cal. Basically the program calls for deficit every day, low carb on off days and higher carb on workout days (basically carb cycling around workouts).



      I知 guessing in a couple weeks I値l need to bump it up to 14cal, but I知 cutting till January.

      Honestly just plain doing IF 16:8 along with fasted cardio, stims, gh...I was burning fat like crazy without counting macros. But I stalled, so I started this.

      Here痴 my macros from yesterday, they値l be increased by 200 on workout days. And my macros from today. I paid for myfitnesspal to adjust different macros for different days. I値l send you this excel spreadsheet, there痴 a leangains IF bulking macro setup too.



      Also here痴 our basic shopping list. I壇 usually boil up a dozen eggs just to have...when I get extremely tired of chicken, I値l throw it in the blender and eat it ground up. On carb days I値l make buffalo chicken wraps. Usually prep 15lbs chicken for the both of us and 6oz in each container. Half our preps have rice n such, half of them mainly greens. I pretty much weigh everything out too instead of measuring. Getcha a big food scale and a 6-8L slow cooker. Toss in 10lbs chicken in broth and cover each layer in spices.




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    23. #9
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      Quote Originally Posted by webdev View Post
      So I知 currently testing out the leangains macros. I started at 12cal/lb and found that I was losing weight a little too quickly than necessary over the course of 3 weeks...so I bumped it up to 13cal. Basically the program calls for deficit every day, low carb on off days and higher carb on workout days (basically carb cycling around workouts).



      I知 guessing in a couple weeks I値l need to bump it up to 14cal, but I知 cutting till January.

      Honestly just plain doing IF 16:8 along with fasted cardio, stims, gh...I was burning fat like crazy without counting macros. But I stalled, so I started this.

      Here痴 my macros from yesterday, they値l be increased by 200 on workout days. And my macros from today. I paid for myfitnesspal to adjust different macros for different days. I値l send you this excel spreadsheet, there痴 a leangains IF bulking macro setup too.



      Also here痴 our basic shopping list. I壇 usually boil up a dozen eggs just to have...when I get extremely tired of chicken, I値l throw it in the blender and eat it ground up. On carb days I値l make buffalo chicken wraps. Usually prep 15lbs chicken for the both of us and 6oz in each container. Half our preps have rice n such, half of them mainly greens. I pretty much weigh everything out too instead of measuring. Getcha a big food scale and a 6-8L slow cooker. Toss in 10lbs chicken in broth and cover each layer in spices.




      Sent from my iPhone using Tapatalk
      Not sure how I missed this post. Thank you for the input!

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      UPDATE:

      Over the weekend I made the switch. I am no longer in Ketosis and eating somewhat normal. My maintenance calories work out to be 2500. Having a HELL OF A TIME eating that much. As it turns out, I was likely in a deficit 90 percent of the time I was on keto. I feel like a fucking blimp right now.

      Currently I am shooting for 50% protein, 20-30% carbs, and 20-30% fat. Higher carbs (30%) on lift days, higher fat non-lift days (30%).

      Here are today's macros:



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