KETO Q&A | HOW TO DO MACROS KETOGAINS STYLE | SKD CKD TKD | NEW PRs

KETO Q&A | HOW TO DO MACROS KETOGAINS STYLE | SKD CKD TKD | NEW PRs


[Music] howdy folks welcome back to my channel train true my name is Marco and today I want to do a quick just Q&A some basics and what you just saw a few seconds ago was footage of a new PRI hit on the way to dips a little bit of physique update in terms of my cutting phase right now that’s on to the questions the the most popular question I think I get is usually you know what are my macros and if you look at my previous videos there’s only two I kind of explained that protein is quite high on my aversion of keto or we call it keto gains so first thing that you guys should do is head over to the keto gains reddit I am NOT the founder but this has been my greatest source of invaluable information and then you go to the top sticky keto great gains macro calculator kick kick click that then you could read a little bit on the description but I think just go straightaway into the macro calculator near the top instead you could also just go to the keto gains website just keto gains calm and here we start okay so first you got to plug in your information whether it’s weight in pounds or kilos I think right now I’m around 172 pounds or 78 kilos give or take be conservative plug in what you think is probably your highest weight or at least if you’ve been measuring consistently usually like first thing in the morning after you take a piss or you know right after your shower in the morning if you do that just do it at the same time every day average it out after about a week and put that number in here okay now body fat is where it gets tricky so first a little tip most people underestimate their body fat meaning like they think they’re like oh I might be 10% but somebody else looks at it like no way you’re probably closer to 15 so if you are relying on those scales for a home if you’re on keto careful they tend to overestimate your body fat actually because the way on keto that you kind of lose water weight and don’t retain those electrolytes as much messes with that in my personal experience even a mind like most shredded and I think I was below 10% body fat thereby a little bit it said I was like 12 or 13 so for me on average I think it overshoots by 2 to 3 percent so right now it’s telling me I’m at like 16 ish percent and if you look at pictures I think you get a better idea this is a typical one I think it’s relatively accurate so you know 5 to 9 percent I think this guy is leaning more toward the 9 percent in this picture here because 5 percent is like you know bodybuilding stage level shredded this guy is clearly not that level but he’s pretty good I think that looks kind of familiar I then the second picture I think I’m in this category 10 to 14 percent again this guy’s probably leaning more toward 14% and with bad lighting I probably do kind of look like this I honestly think it’s kind of bad lighting this picture – he doesn’t look fully flexed 15 and 19 I think I’m below this face but I you know when I’m bulking I definitely look like this and beyond you know take your measurements wherever you lie these are relatively accurate pictures in my experience if you have that body weight scale you can use that if you want because since it aims high it’s okay to aim high at first if you got it next to skin or you know there’s like five different methods of measuring your body fat keep in mind they’re quite off most of the times so I usually add a couple percents to whatever those things tell me to be more on point so for me again I’m gonna estimate I’m at like the worst end of this 10 to 14 scale maybe 15 so I’ll plug that in here I’ll put 14 okay maybe I’m 15 boat over all right so my lean mass is shown here over here we got BMR or basic metal ball metabolic rate basically means like how many calories you tend to kind of burn on any given day basically means like yours your existence thermic effect of food TEF means a lot of people don’t know that it’s like if you eat a hundred calories of protein you’re not actually gonna absorb 100 calories you know same for fat the body uses energy to turn food into energy so that’s the thermic effect there I believe carbs are probably the most easily absorbed then probably protein fat not as easily think protein is the one that takes more energy to process all right that BMR you combine those two numbers together and basically that’s what we’re looking at just happens to be almost exactly 2,000 on the dot and which happens to be like you know that’s standard 2,000 a day diet all right so you scroll down a little bit you should probably put sedentary if you’re a typical office worker you know even if you think you’re hardcore in the gym this one doesn’t matter so I would recommend sedentary for most people unless you’re walking around for your job all day picking up objects all day for your job then you could look down below so tdee or total daily energy expenditure basically means like yeah what you should eat if you just want to like stay the same no gain no bulking no cutting just your existence this is on non working out days so in the middle you can see lose fat maintain gain muscle I think everyone should be either losing fat or gaining muscle I don’t think you just want to stay the same unless you’re just so big so muscular that it’s crazy but I doubt if your natural so I generally on my cut right now we’ll press lose fat quell our deficit you probably want to put that 10 to 15 I usually don’t like 10 because 10 is such a small variation that it’s it’s too hard to keep track of unless you’re this mad scientist carrying around that weights scale every day measuring every single gram of food you eat I’m not about that life that’s torture for me I kind of did it for a while which is okay and then you get used to it you just know you look at your food you could kind of eyeball the macro ratios so I usually put 15 here to be more realistic and then over to the right you can see if I wanna lose fat at that caloric deficit you know I should have around 1,700 per day without exercise so I don’t have many rest days I usually have like one rest day per week maybe two so this would be my rest day cutting level and with exercise at first its kind of bugged it doesn’t say anything different so you kind of have to mess with the daily exercise info down below press up or down here or just change a number up 30 minutes of weights that’s what I tend to do I don’t really do cardio or other that’s what I put in there 30 is okay it says around to 250 calories burned because this only calculates lifting weight time not rest time I do take big breaks between a lot of my sets 30 is okay sometimes I go hardcore maybe like 45 I put there but also think about this you don’t you do burn calories after your workouts done especially if you went pretty hard so you could put up to 60 there if you’re a pretty hardcore but you know just to be safe I guess we’ll keep it at that standard 30 all right so now you can see this number calories with exercise changed to 1,900 at a 15% caloric deficit so about a 200 calorie ish difference there then the most important part I think this part is what most people ask me about is protein now they kind of recommend point 8 to 1.2 grams per pound of body weight up top but I think we should always again in my experience a lot of other people I have discussed this with their experience as well I think closer to one point two is better and I often go to even one point four or one point five but let’s keep it at a now just safe one point two so that’d be around 180 grams of protein I think the numbers down below kind of adjust but be careful look at the right hand side so that says daily calories ended up on the bottom 1,900 so right now that seems to calculate out – losing fat with exercise so we got 180 protein 25 carbs it’s generally recommended to keep it as close to zero as possible but as you guys know it’s almost impossible to get zero carbs per day no matter what you because even meat has traces of glycogen and carbs green leafy vegetables they have couple carbs here and there of course most of its fiber so that’s okay so 25 to 30 yeah good number keep it and fat well here’s at 125 so if you look at my ratios to the right I got a almost 40% protein 5 or below for carbs again close to zero if possible and then around is 64 fat this adds up to my daily calories with exercise other days without it you know honestly protein I want to keep that at 1.2 regardless so play with this number with fat if anything if I put it down to a hundred yep just happens to be a good estimate cuz again I’m pretty good at tracking after all these years so hundred grams of fat on my rest days which again are few and in between but yeah around 17 under there that’s what it said up top here without exercise so I’ll play with these numbers but again don’t really go too low point 8 on the protein ratio that’s way too only 120 grams of protein per day I did that at first it did not work out well I lost a lot of strength but one point two and above that’s where I started seeing very good results whether I was bulking or cutting or maintaining about generally I don’t just maintain so if you want to change it to bulking up top you probably want to press gain muscle again 15% caloric surplus I think is a better idea than 10 because 10 is just too little leeway most people can’t go crazy tracking all those macros yeah it’s a lifestyle you can’t just track your macros every single day in day out and it drives you crazy so to the right you can see calories without exercise is about 2,000 now with exercise jumped up quite a bit to around 2600 again that calories burn just double check the numbers calculating seems like that’s still the same and then go down below again even when I’m bulking I will not go below 1.2 per body weight pounds so I probably a bulking could go up to 1.4 1.5 1.4 I think is good if I’m bulking then play with these numbers down below so I guess this is calculating closer to my without exercise calorie ratio because it only says 2100 here so play with it 120 you so that would be around my bulking fat grams if I don’t exercise that day so as you can see the ratio is around 40 to 55 in terms protein to fat and all the days I do exercise I don’t think you have to up the protein that much more at that point so play with the fat I could go up to like 160 yeah I even passed that 170 that looks like 180 yeah 2500 here that seems to match up around there with my calories with exercise you could play with that and I am you don’t force yourself to eat more fat just to hit this number you know you could do it in protein so let’s say I want to hit 2500 calories for that day yeah I could have my protein ratio at the 1.5 and then play with these numbers I could drop that to 170 you know let’s say I go nuts that day eating like a whole bunch of relatively lean chicken that’s okay too you know one point six I never worry about my protein gluconeogenesis that’s BS you know don’t ever be afraid of it it’s not just my opinion there’s science I don’t think I have to cite the study at this point they’re like so many forms of research out there showing that gng gluconeogenesis Tang is not just gonna randomly throw you an Aikido even if you’d like three four hundred grams of protein which I have done by the way and I don’t think I got kicked out of keto so yeah play with it and fat you know just reduce it according to whatever you want to hit so even if I had let’s go crazy one point eight grams which is like close to 250 300 and obviously my fat should go down at that point a little bit looks like 150 grams but as you can see on the right hand side the ratio stays relatively from 35 to 40 ish percent protein carbs again try to go 5 percent or lower and that fat yeah 50 55 sometimes 60% that seems to be the sweet spot for me not just me a lot of people out there as well okay so exploiting my macros just basically a run-through there took longer than expected so I’ll try to fit in maybe one more question that I’m frequently asked and that would probably be do I ever have cheat days or have I tried CKD cyclical ketogenic diet or TKD the targeted ketogenic diet I’m gonna keep my insert a minimum today because this video is getting kind of long now I’ll start with cheat days yes I definitely have had many cheat days you know it depends on my goals you know when I first started keto a couple years ago I stayed away from gds you know I read up on the forums took a lot of their advice too and just common sense if your body’s gonna fully adapt to this new form of fat for fuel you don’t want to just go in and out in and out you know your body needs that time to adjust so I would say in the first six months or so I maybe had like one or two cheat days but definitely in the first three months zero you know I was devout and I highly recommend that as well of course if you drop out of it no big deal not the end of the world but first three months my advice is yeah follow it very strictly because it’ll make your full fat adaptation much smoother I think if you want to get gains in the gym especially and feel strong on keto you don’t want to mess around with it in the first three months also after I got married relatively late last year you know look I hit my goal so every couple weeks I had a cheat day which leads to my next epoch of CKD or ethical ketogenic diet you know basically by cheating every couple weeks after my wedding I kind of was doing this dirty bulk version of CKD and I’ll make a whole video on that experience next time but long story short is I definitely saw a lot of strength gains but a lot of fat gains came with it so I’m not gonna say that the standard keto diet is better or worse than CKD but I gained a lot of fats you know obviously on any diet when you gain a lot of weight relatively quickly you can gain a lot of strength at the same time so there’s a give-and-take I can get stronger on standard keto diet I can get stronger on the CKD maybe faster but you know think of all the time I have to spend now cutting that extra fat that I gain from CKD and during that cut which happens to be something like what I’m doing right now I’m gonna lose some strength gains – right so you got two options here and then finally TKD or the targeted ketogenic diet I’ll do a video on that as well eventually I tried it I don’t think I did it enough to give like a perfect answer because you know everything is still anecdotal for me but I did find in the short run TKD seemed to help my gym or strength output a bit but after I kept doing it and I compared in contrast with standard you know the differences got smaller and smaller to the point I was like there is no point really for me to just add this extra glucose or straight-up sugar to my pre-workout because I felt like that’s the same but I got experiment more you know after this cutting phase I’m gonna try TKD and CKD again make videos on those too because I’ve heard a lot of people out there tell me that TKD worked very well for them maybe it doesn’t mesh well very well with me but who knows maybe I just didn’t give it enough of a shot I’ll try it again I sell I assured you my macros ran you through that on that macro calculator a little commentary on sheet day CKD TKD so I’m gonna end the video today because I don’t want to make it too long keep my other questions for other videos just trying to keep content flowing please you know thank you for your support but give me a like give me a subscribe I want to keep this content going and I’ll leave you guys with a couple clips from past couple days of work out oh and go check out my raw shoulder workout video maybe I’ll try to put that here if I remember check me out on instagram at train dot to kind of show you some of the stuff I eat some of my lifts and finally I’ll just leave this video with a couple of those recent workout clips and some food porn because my wife made some amazing chicken nuggets or keto chicken nuggets and she just makes awesome food in general alright alright so stay tuned for my next video if you have questions leave them down below any recommendations on what you want me to do much content to come by that close-up delicious

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