[Gustavo G.]

If I use oil or butter to cook food, should I count it in my total fat intake?

[Thomas_Rivera]

Depending on how you cook, yes.

[Gustavo G.]

I use butter to fry my chicken breast, here's the nutritional info for 10g of it:

10g:
32kcal
0g carb
0g protein
3.5g fat
1.6g omega 6
0.2g omega 3
0mg cholesterol
0g dieting fiber
70mg sodium
Vitamin A, D, E, B6 and B12

So what you say? Is it ok? I use exacts 10g for meal.

[Thomas_Rivera]

Yeah add the fat. 32 calories really isn't that much, your good.

[Gustavo G.]

I'm working on my new diet right now, here is how it's looking like so far:

1861kcal
288g protein
31g carbo
68g fat

I'm 5"7, 194lb looking for a good cut.
Can that diet be considered keto? Is it good?

[Thomas_Rivera]

I'll help you out, just answer a few questions. What's your weight? Are you cutting or bulking? List what you eat as carbs. What type of keto diet do you want to do? 1 day carb load, 1 carb meal a week, carb meals before working out?

Depending on your weight, your protein intake looks a bit high. Fat to protein ratio should be about 60 percent fat, 40 percent protein. Of course the fat ratio drops when you cut but if your not cutting then your fat intake should be higher.

[Gustavo G.]

Originally Posted by Thomas_Rivera

I'll help you out, just answer a few questions. What's your weight? Are you cutting or bulking? List what you eat as carbs. What type of keto diet do you want to do? 1 day carb load, 1 carb meal a week, carb meals before working out?

Depending on your weight, your protein intake looks a bit high. Fat to protein ratio should be about 60 percent fat, 40 percent protein. Of course the fat ratio drops when you cut but if your not cutting then your fat intake should be higher.

Thanks dude. I'm 194lb 5'7 tall looking for a major cut, I need to drop my body fat (around 22% atm) as much as possible even if I sacrifice some lean mass. 10g of my carbo load a day is on the protein shake, and the rest is pretty much veggies and salad. I read the CKD topic and their proposal looks good, doing the keto diet during the week and eating a big load of carbo in the weekend.

[Thomas_Rivera]

At 22 percent body fat you want to carb load once every 2 weeks. Between that two week period if you feel like you can't make it through the 2 weeks, if you have fatigue or whatever you use a mini carb load of around 100 carbs after your workout at the 7 day mark.

As for the carb load itself since you are a higher body fat percent keep it to 24 hours and don't go too over board.

I would drop your protein intake about 40-60 grams or so. The diet itself is protein sparing so you dont have to worry too much about over compensating protein levels.