Gunner do you use the Cronometer to input and track your foods, etc/. not to mention calculation of percentages. I'm not sure I could keep up daily keto diet without that free app. Ten pounds is great...what is your loss goal? I take lots of supplements but I just got Creatine HCL for workouts; thus far my workouts haven't been stressful enough to justify its use...just wondering how popular it is. I'll look at the Rich Piana vid for ideas....many thanks.
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I dont use anything to keep track of what i eat really. All I really keep track of is my carb, fat and protein intake. I really should try to figure out how much protein is too much so I wont end up turning the excess protein into stored fat and carbs. I'm at 163 lbs. and just under 35% body fat when I checked last a few weeks ago and Im trying to get down to about 15 percent body fat. But I'm not sure what my goal weight will be because I will eventually try to get some muscle mass on too and the extra muscle will keep my weight up even though Im losing fat. I could end up being in the 140's to the 150's I guess. Im a shorter guy so that weight area would be ok and be happy with what Im trying to do. Creatine is popular with bodybuilders. Back in the 60's and 70's when Arnold Schwarzenegger and Lou Ferrigno was starting to compete and lifting, they didnt have creatine and protein in a bottle along with most any supplements like we have now so they had to rely on eating steaks and all kinds of meat and other food often. The only real source for the building blocks of making all that muscle they had, had to come from the food they ate. So supplements are really meant to help you get what you already are not able to get from food alone, and not meant to replace food itself. You would be surprised at how many people dont realize that. Creatine as far as I know is mostly used for helping muscle build when you are creating new muscle fiber and it retains water and whatever extra creatine you have inside of you in the muscle as a reserve for when you go to work the muscle again and build more of it, it has something there readily available to use right away. I hope this helps you out some.
I copied the following from one of Dr. Mercola's pages and I use these percentages as a daily guide. His Cronometer does the calculations automatically. All I do is weigh my food and enter it. It's a bit tedious, but satisfying. A girl friend or anyone could do it for you in their spare time.
Standard Ketogenic Diet (SKD)
SKD is the type I typically recommend for most people, because it is very effective. It focuses on high consumption of healthy fats (70 percent of your diet), moderate protein (25 percent) and very little carbohydrates (5 percent).5
Keep in mind that there’s no set limit to the fat, because energy requirements vary from person to person, depending on their daily physical activities.
However, majority of your calories still need to come from fats, and you still need to limit your consumption of carbohydrates and protein for it to become a standard ketogenic diet.
I use 15 -25% protein as daily target
65- 85% fat
5-15% carbs
I think I'm just under 20% body fat 5'9"
I looked up Rich...ee gads; not very attractive RIP.
SEEMS HE REALLY ABUSED his body!!
Thanks for info on Creatine...interesting.
I think he didnt look as good as some lifter but better than others. But I think what killed him was from all the prescription enhancements and other stuff like HGH, and then going to steroids, and then to who knows what else over the years and then all the side effects finally caught up to him. And thank you for the keto stuff in your other comments here :)