Body Recomposition – Part 6

So Low Fat Then?

NO – Not Low Fat

What am I suggesting? Is it Low Fat? Nope. To review I am suggesting a diet of:

  • Less than 20 grams of carbohydrates per day
  • Adequate protein – for me 115 grams of Protein a day (KetoGains Protein Levels)
  • Enough fat to maintain Total Daily Energy Expenditure (TDEE) levels (TDEE Calculator)
    • Some of this fat comes from body fat
    • The remainder of the fat comes from dietary fat

This may mean a very low level of dietary fat at the beginning of the way of eating. It will progress towards a proper level of fat to maintain the goal weight. But don’t fear – you will still have plenty of high quality fats to consume from your own body.

The Goal?

There’s two complementary goals that are possible. Either we have the goal of a reaching a certain weight or of reaching a certain body fat percentage. These two numbers turn out to be directly related to each other. That’s because your weight is the sum of your Lean Body Mass (LBM) and your Fat Mass. If you hold your LBM constant and reduce your Fat Mass it will reduce your body weight by the same amount.

An Example of the Goal

The math is pretty straightforward but an example could help.

Say you are a 200 lb male with 150 lbs of LBM. Your fat mass is 50 lbs. You have 25% body fat. If you want to go to 15% body fat that means you must lost 10% of your weight or 20 lbs. Your target weight at 15% body fat is 180 lbs.

Simplified Steps

  1. Use your scale to find your weight. Weight ________ lbs
  2. With a tape measure:
    Height______________ in
    Neck ________________ in
    Waist ______________ in
    Hips (if you ware a woman) _________________ in
  3. Plug in your measurements from step 2 into USN BodyFat Calculator.
    Lean Body Mass = ________________ %
    Body Fat =_________________%
  4. Calculate your max fat loss by multiplying your Body Fat from Step 3 by 31
    Body Fat __________ lbs x 31 cals/lb = ____________ calories
  5. Weight loss per day = number (step 4)  ______ / 3500 = _____
    (This number should be a fraction around 0.5 for many people).
  6. Calculate your LBM.
    LBM = Weight (step 1) _________ minus Body Fat (step 3) _____ = ________ lbs
  7. Calculate your TDEE = ___________  calories
  8. Your calories from carbs should be less than 20 x 4 = 80 calories.
  9. Calculate your protein needs from using one of the constants from KetoGains FAQ page Protein Needs section
    0.69 to 0.8 g / lb of LBM – sedentary person
    0.8 to 1.0 / lb of LBM – mildly active
    1.0 to 1.2 / lb of LBM  – bodybuilders, etc
    Protein Needs (0.69 to 1.2) _____________ x LBM (step 5) __________ = _______________ grams
    Protein calories = 4 x Protein grams __________ = ______ calories
  10. Calculate the total fat calories you can consume each day (both fat from body and fat from diet.
    TDEE (step 6) _______ minus carbs (step 7) ________ minus protein (step 8) = ____________ fat calories
  11. Calculate the calories of fat that you can consume the first day.
    Total fat calories (Step 10) ______ minus Calories available from your body (Step 4) ________________ = ___________ calories

Me as an Example

  1. Use your scale to find your weight. Weight [200] lbs
  2. With a tape measure:
    Height [71] in
    Neck [16] in
    Waist [40] in
    Hips (if you are a woman) [I am Not a woman] in
  3. Plug in your measurements from step 2 into USN BodyFat Calculator.
    Lean Body Mass [148] lbs
    Body Fat [26] %
  4. Calculate your body fat
    Weight _________ lbs times
  5. Calculate your max fat loss by multiplying your Body Fat from Step 3 by 31
    Body Fat [] lbs x 31 cals/lb = ____________ calories
  6. Weight loss per day = number (step 4)  ______ / 3500 = _____
    (This number should be a fraction around 0.5 for many people).
  7. Calculate your LBM.
    LBM = Weight (step 1) _________ minus Body Fat (step 3) _____ = ________ lbs
  8. Calculate your TDEE = ___________  calories
  9. Your calories from carbs should be less than 20 x 4 = 80 calories.
  10. Calculate your protein needs from using one of the constants from KetoGains FAQ page Protein Needs section
    0.69 to 0.8 g / lb of LBM – sedentary person
    0.8 to 1.0 / lb of LBM – mildly active
    1.0 to 1.2 / lb of LBM  – bodybuilders, etc
    Protein Needs (0.69 to 1.2) _____________ x LBM (step 5) __________ = _______________ grams
    Protein calories = 4 x Protein grams __________ = ______ calories
  11. Calculate the total fat calories you can consume each day (both fat from body and fat from diet.
    TDEE (step 6) _______ minus carbs (step 7) ________ minus protein (step 8) = ____________ fat calories
  12. Calculate the calories of fat that you can consume the first day.
    Total fat calories (Step 10) ______ minus Calories available from your body (Step 4) ________________ = ___________ calories

 

Author: Doug

I'm an Engineer who is also a science geek. I was pre-diabetic in 1996 and became a diabetic in 2003. I decided to figure out how to hack my diabetes and in 2016 found the ketogetic diet which reversed my diabetes.

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