Lost on where to start for macros & total calories Lost on where to start for macros & total calories

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Thread: Lost on where to start for macros & total calories

  1. #1
    Join Date
    Dec 2015
    Posts
    9

    Default Lost on where to start for macros & total calories

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    To start, I did read Robert's position papers. However, I find that I am in a combination of factors which require deviation from the general caloric advice posted in the caloric intake article. I'm starting the program tomorrow and was going to do Keto during. After reading Robert's articles and other articles/videos, I see that's not going to help and now. That's fine, but now I'm left confused about how to structure my eating plan.

    My KPIs:
    6'3'' 295lbs
    will work out 3 days/wk

    Can someone point me in the direction I need or provide some help?

    Thanks!
    Roy

  2. #2
    Join Date
    Feb 2018
    Posts
    188

    Default

    Quote Originally Posted by ooguyx View Post
    To start, I did read Robert's position papers. However, I find that I am in a combination of factors which require deviation from the general caloric advice posted in the caloric intake article. I'm starting the program tomorrow and was going to do Keto during. After reading Robert's articles and other articles/videos, I see that's not going to help and now. That's fine, but now I'm left confused about how to structure my eating plan.

    My KPIs:
    6'3'' 295lbs
    will work out 3 days/wk

    Can someone point me in the direction I need or provide some help?

    Thanks!
    Roy
    What are your goals: Why are you starting SS? Why are you following a keto diet?

  3. #3
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,259

    Default

    Quote Originally Posted by ooguyx View Post
    To start, I did read Robert's position papers. However, I find that I am in a combination of factors which require deviation from the general caloric advice posted in the caloric intake article. I'm starting the program tomorrow and was going to do Keto during. After reading Robert's articles and other articles/videos, I see that's not going to help and now. That's fine, but now I'm left confused about how to structure my eating plan.

    My KPIs:
    6'3'' 295lbs
    will work out 3 days/wk

    Can someone point me in the direction I need or provide some help?

    Thanks!
    Roy
    Keto is not compatible with vigorous training of any kind so I'm glad that made sense to you. Yes, there are elites that follow keto diets and can still outperform us. There are elites that clean in a S curve, deadlift with a round back, or squat high bar and still outperform many of us. Same idea so just wanted to acknowledge these phenoms so that we get that out of the way.

    Which part of my articles was confusing? The carbohydrate one is coming soon so that may clarify some things but since you need this advice now I'm happy to provide some general guidance.

  4. #4
    Join Date
    Dec 2015
    Posts
    9

    Default

    Well, I just watched your conversation with Rippetoe which cleared up some of my misunderstandings. So here's what I'm understanding:

    As a novice with a BMI of 36.9, I should focus on lowering fat and keeping protein and carbs high. My remaining confusion comes from how much to eat, calorie-wise. I just started today tracking what I'm eating with the Cronometer app to get an idea of current calorie intake.

  5. #5
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,259

    Default

    Knowing an exact number is not possible from a single data point but what I would suggest is reducing your caloric intake ~200-500 calories under what you are currently eating now and starting there. In my experience most overweight or obese male lifters will lose eating somewhere between 2000 and 3000 self reported calories.

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