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Test-e

Ketosis Question from a woman

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Hi, asking this on behalf of someone:

She is planning 2 high/higher carb days to spike her metabolism.

Need some information as per how many carbs per lb/bodyweight she should be having roughly for her two high carb days.

Stats: 5'5, 64kg, 32% bf

Gym: 4x weekly

Been on a strict Keto diet for 8 weeks. 

Keto Macros: 22g carbs 75g protein 100g+ fat per day - 1600kcal daily 

Help would be greatly appreciated 

@swole trollnot sure if you could weigh in? 

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I'm far from an authority on keto but my approach to all diets has just been a large cheat meal in those requiring a small spike and a deload in training and up kcals to maintenance for a week in those that are run down from prolonged dieting 

she'd be the best judge on which of these two she falls into 

 

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27 minutes ago, Test-e said:

Hi, asking this on behalf of someone:

She is planning 2 high/higher carb days to spike her metabolism.

Need some information as per how many carbs per lb/bodyweight she should be having roughly for her two high carb days.

Stats: 5'5, 64kg, 32% bf

Gym: 4x weekly

Been on a strict Keto diet for 8 weeks. 

Keto Macros: 22g carbs 75g protein 100g+ fat per day - 1600kcal daily 

Help would be greatly appreciated 

@swole trollnot sure if you could weigh in? 

From her stats her maintenance is approx around 2100 calories, so to achieve the upgrade she requires to raise metabolism, Leptin, Thyroid etc she would need to go back to maintenance calories for 2 days (single days or cheat/refeed meals do not achieve the best results)

So she would eat 2100 calories for those two days but she would split her macro's differently to achieve the required effect, based on her calories and assuming the carbs and protein amounts are accurate she consumes approx 134g of Fats per day to achieve 1600 calories.

What she needs to do is lower the fat down to approx 0.75g per kg so 432calories

Protein can remain at 75g so 300calories

The remaining Calories would be from Carbs, so 2100 - 300 = 1800 calories - 432 = 1368 calories to come from carbs

1368 / 4 = 342g of carbs per day.

this above is a controlled refeed based on maintenance values, this will assure the upgrade of the essential hormones and metabolism yet give virtually zero fat gain

 

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31 minutes ago, Pscarb said:

From her stats her maintenance is approx around 2100 calories, so to achieve the upgrade she requires to raise metabolism, Leptin, Thyroid etc she would need to go back to maintenance calories for 2 days (single days or cheat/refeed meals do not achieve the best results)

So she would eat 2100 calories for those two days but she would split her macro's differently to achieve the required effect, based on her calories and assuming the carbs and protein amounts are accurate she consumes approx 134g of Fats per day to achieve 1600 calories.

What she needs to do is lower the fat down to approx 0.75g per kg so 432calories

Protein can remain at 75g so 300calories

The remaining Calories would be from Carbs, so 2100 - 300 = 1800 calories - 432 = 1368 calories to come from carbs

1368 / 4 = 342g of carbs per day.

this above is a controlled refeed based on maintenance values, this will assure the upgrade of the essential hormones and metabolism yet give virtually zero fat gain

 

Brilliant response mate -thank you so much. 

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4 hours ago, Endomorph84 said:

Interesting it only takes 2 days. Would you suggest no training as well?

how do you mean buddy?

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