I think it’s best to just keep your ratio the same as when you’re aiming for ketosis, then in the evening you can do the carbs (i.e. ketosis in the AM, carbs post workout). I’d read ketoclarity as a quick “how to” on finding your ketosis macronutrient ratios. I am 5’7″, 150lbs and do about 40g of carbs, 55g protein, 150g fat. I do think that your protein amount is a little high… and then I’d also add some more working out in there for your health. 🙂 Oh, and don’t go crazy w/ calorie amounts – eat enough to be full, don’t over eat, and don’t starve yourself.

Well CNS may “allow” you more protein… but your body will have to be your guide! That’s the problem with all this stuff – not everyone is the same. So starting where you are at is a decent idea, just be willing to tweak as needed! Good luck, and yeah, get a cookbook! It’s not that hard to eat like this but getting tips is always nice. 🙂

Oh boy… I’m not so sure I’m the one to ask about that, but I’ll tell you what I think. For 1: I’d say that sounds good. Trying to keep a count of calories is okay, but probably shouldn’t be your focus. Getting the macros set up so that you feel decent, feel satiated, and have energy (obviously after the first 1-2 weeks, as switching will tire you out) are the primary goal. For 2: I’d probably try to keep the ratios the same as keto days for the morning of the carb night. I use livestrong to give me my percentages, it’s very useful and very easy. Obviously other calorie counting apps would probably do the same thing (if you have a preference). For 3: I really have no idea. Perhaps someone else can aid in that. From what I understand though (I’m really going more towards CBL rather than CNS), it’s probably not necessary to worry about the calories… but don’t gorge to the point of feeling ill, you know?

1) Calories matter, you can’t lose fat on a surplus. I’d at least keep an eye on how much you eat. How much exactly, that you have to experiment on your own.
2) Just stay ULC until your start eating carbs. Just don’t overdo it and end up in a surplus at the end of the week.
3) Same point as #2.

The crucial part of this diet is that you’re in a deficit during the ULC days. Normally, as long as you don’t go gorging on food on your Carb Nite, it still keeps you at a deficit in terms of weekly calories. I would also advise you to increase your protein. Usually you’d want to get at least 0.8 grams/lbs of body weight, which in your case would be around 145 grams. And if you’re going to start working out again, further decreasing your protein is asking for trouble.

A good starting point would be 0.8~1 gram of protein/lbs of body weight, at least 0.5 gram of fat for every gram of protein, and <30 grams of usable carbs. Adjust from there depending on your energy levels throughout the week.