KYGTIGuy wrote: ↑Mon Jul 23, 2018 5:33 pm
Any tips on diet and training to reduce body fat? I have a small frame and I'm carrying around 10 to 15 pounds of just fat. Noticable belly and chest in a polo. 6 foot 175 rn.
Don't need all kinds of gains, just look better in a t-shirt
Diet is going to be number 1. If keto works for you, stick to that, but if you ever do switch to trying to build some decent muscle, it's not the best approach.
A general rule of thumb to start out. Take your bodyweight, 175, and multiply by 15. 175*15 = 2625. Eat that many calories for a week. The following week, take your new body weight and multiply by 14. Work your way down to *10.
Stucturing your calories for those days should go as follows (obviously not keto):
Protein, 1g per lb of body weight. Protein has 4cals per gram. There's 700 calories per day your first week.
Fat, .5g per lb of body weight. Fat has 9cal per gram. At 87-88g of fat you have 790ish calories per day your first week.
Carbs, fill the gap. 2625 - 700 - 790 = 1135 calories remaining. Carbs are also 4cals per gram, so that gives us 283g of carbs per day.
These numbers will drop each week, and when you get down to BW*12, increase your protein to 1.5g/lb. Fats stay the same, and carbs will obviously drop significantly at this point since protein will take more of a role. We do this because a calorie is not a calories, and protein has a higher thermic effect than carbs do, and they are much harder for your body to digest, so you don't actually get all of those calories.
Like we've talked about, I don't have much experience with keto, but you could do something similar to this with the BW*15 and work your way down but structure the calories as needed for the fats and proteins.
I highly recommend weighing all your food to get accurate counts, but some people are just against that and feel that it's borderline eating disorder behavior.