Keto Built by benShea Adam & Bryant Josh

Author:benShea, Adam & Bryant, Josh [benShea, Adam]
Language: eng
Format: epub, azw3
Publisher: Back Arms Publications
Published: 2017-12-18T16:00:00+00:00

Chapter 5. How to Set Up Your Ketogenic Diet

Now that you have the why of a ketogenic diet, let’s look at how we can make it work for you. Here is the step-by-step approach on how to set up a customized ketogenic nutritional plan for you and your individualized goals.

You’ll learn how to calculate how many calories you need to consume each day and in what macronutrient ratio (protein,

carbs, fat).

Important!

For most people, it is not necessary to count calories on a ketogenic diet. (Only total carb intake must be kept in control.) This is particularly the case if weight loss is your primary goal and/or if you’re a beginner or intermediate lifter.

The majority of new trainees (or people who just started lifting the pig iron) automatically drop fat—because they become more effective at burning fat for fuel—while maintaining (or even gaining) muscle as a “side effect” of following a keto eating style.

However, if you are an advanced athlete and want to optimize your ketogenic diet fully, or if your primary goal is gaining weight, we’ve outlined below the bulletproof way to design your own keto plan.

5.1 Calculate Your Daily Calorie Intake

The first thing we have to do is calculate your daily calorie intake .

To determine your daily caloric intake, you’ll first need to decide what your primary goal is. From now on, we will use three situations: lose weight/fat, maintain body weight, and gain weight/muscle.

Note: It is more effective to have one main goal and give that all your attention than to have multiple goals at the same time. The bumper sticker wisdom “If you try to catch two rabbits at the same time, you will catch neither one” comes to mind. It is also reminiscent of the old Texas expression, “You can’t ride two horses with one ass.” You get the idea.

One common example here is that lifters often try to lose fat and gain muscle at the same time. While this can be done (e.g., in the case of a beginner lifter and by drug use), it is not the most effective approach for the majority of trainees. So decide now what your main goal is and focus on that goal for at least six weeks.

Another important thing to note is that the caloric intake we’re about to calculate will not be 100 percent accurate. While it will give you a rough estimation, it might be possible that you have to adjust the numbers a little bit over time. For example, some individuals have a faster metabolism than others, and some people burn more energy in a day due to spontaneous activities like fidgeting, taking the stairs instead of the elevator, and “restlessness activities.” This is referred to as NEAT (non-exercise activity thermogenesis).

It is okay if your estimated calorie intake is not completely right, because in general, the numbers tend to be quite accurate. Later, we’ll discuss how you can adjust the numbers over time based on your progress.

Step 1: Calculate your basal metabolic rate.

The first step to determine your daily caloric intake is to calculate your basal metabolic rate (BMR).

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