At my lowest weight, I went from 185 to 145 lbs. A year ago, I gained 10 lbs during the holidays and maintained myself between 155-165 all year. Today, after two months off of keto, I weighed in at 168.8 (but managed to hit 172 last week). So, new year == new goals. I am telling myself (once again) that I will actually exercise five times a week and not cheat on keto and I WILL FUCKING LIFT GODDAMNIT IF IT KILLS ME. These are the numbers Dan helped me crunch:
essential fatty acids (std female and male numbers)
- alpha-linolenic acid 1.1gr (1.6)
- linoleic acid 12gr (17)
- docosahexaenoic acid 250mg-2g (blend DHA/EHA 500 mg fish oil capsules)
- gamma-linolenic acid
protein 80-170 grams (one scoop powder ~24 gr)
125 gr protein (5 scoops powder, 6 chicken breasts) = 500 cals
up to a maximum of 80 additional grams of protein before damage
Hemp oil contains:
20% alpha 5.5-8 gr
60% linoleic 20-28 gr
1 TBS hemp oil ~ 200 cals
500-860 calories come from minimum protein and essential fatty acids
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Basal Metabolic Rate
Exercise None Light Moderate
Kc at 168lbs 1,560 1,872 2,145
Kc at 140lbs 1,440 1,728 1,980
1000 calories left over:
fat = 111 g fat max (10 tbs butter)
fibrous plant matter (total net carbs < 15 - 20g/day)
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