January 2017
Male,height 5-8, weight 185, age 44,My max weight was 230 in 1996, my biggest weight loss was 50 pounds in 4 months in 1996 using Atkins. Since then I have done pretty good following a low carb diet but still bounced between 185 and 210 the last 20 years. My goal is to get down to 173 which will be around 15% body fat and maintain that forever. I have been in and out of Ketosis many times in the last 20 years but never tracked Macros or calories so decided to try the the actual Keto diet for the month of December. I managed to lose 10 pounds but I am officially done with the 70:20:10 macros for weight loss, they may work for maintenance but from my experience you have to consume more protein when dieting and it can't be a percentage. I am currently Back to doing more of an Atkins diet with Targeted Carbs. I am trying to get 1 gram per lean body mass of protein which for me is 150 so that equals 600 of my calories. On days I swim or play hockey I eat as many carbs as I will need to perform.On the days I don't do anything I will keep the carbs as low as possible. Basically protein is a static number and carbs and fats are inversely proportional. I am shooting for a 500 calorie deficit a day.