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Hi guys! I've been 3 days ULC (trying to get as close to 0 as possible, most carbs are from brokkoli/salad) – after a couple of months eating pretty high carb 150-250 carbs a day. I had a headache and ended up leaving the gym today, which I guess must be from eating ulc.. anyways! My macros today are 77g fat, 213g protein, 25g carbs (mostly from broccoli/salad..) @ 1668kcal. M1: 150g light coconutmilk + 40g myoproteinM2: 200g chicken, 100g avocado + saladM3: 200g groundbeef, 30g cheese + broccoliM4: 150g light coconutmilk, 40g myoproteinM5: 200g ground beef, 30g cheese + bellpepper, cucumber and saladDoes this look OK? I'm around 148lbs (67.5kg) and 172cm tall. I usually lift weights/cardio 4-5x a week..:)
Fairly normal to get a headache when you're just starting out ULC, your brain is switching over to burning ketone bodies instead of glucose for fuel.For Carb Nite most start by following the 1g of protein, .5g of fat to your target weight. With exercise, probably needing more fat to fuel your body.
Hi guys! I've been 3 days ULC (trying to get as close to 0 as possible, most carbs are from brokkoli/salad) - after a couple of months eating pretty high carb 150-250 carbs a day. I had a headache and ended up leaving the gym today, which I guess must be from eating ulc.. anyways! My macros today are 77g fat, 213g protein, 25g carbs (mostly from broccoli/salad..) @ 1668kcal. M1: 150g light coconutmilk + 40g myoproteinM2: 200g chicken, 100g avocado + saladM3: 200g groundbeef, 30g cheese + broccoliM4: 150g light coconutmilk, 40g myoproteinM5: 200g ground beef, 30g cheese + bellpepper, cucumber and saladDoes this look OK? I'm around 148lbs (67.5kg) and 172cm tall. I usually lift weights/cardio 4-5x a week..:)
I would stick to as much whole foods opposed to shakes unless it is post workout with weights. I would keep your water intake high and I would also up your fat intake and lower the protein a little bit.
Okay!! 🙂So should i try to aim for around 90g fat and 170g protein? Or is that too high.. It only equals around 1500kcals! 🙂And of course alot of water to go with..!! 🙂Do you eat different the days you dont train by the way?
Okay!! 🙂So should i try to aim for around 90g fat and 170g protein? Or is that too high.. It only equals around 1500kcals! 🙂And of course alot of water to go with..!! 🙂Do you eat different the days you dont train by the way?
I wouldn't focus too much on numbers here. It is good to have a general idea of what you are eating each day incase you need to make adjustments but I wouldn't make it a constent worry. That isn't a bad ratio IMO. What some people do is shoot for 0.5 fat to 0.8-1.0 protein on non workout days and 0.60-0.75 fat to 1.0-1.3 protein on workout days.
It's normal to get a headache when you're just starting. I felt really lethargic during my first 10 day ULC phase especially around days 2-5. After doing CNS for months then stopping I think my body adapted slightly to ULC and when I started again on my 10 day ULC phase I felt fine. Good luck on your fitness journey.
at 148lbs, 213 g protein seems like a lot. I would check the scales, because sometimes such a wide gap between fat/protein (77/213 in your case), can sometimes cause a stall, as it did for me. I would either go a little lighter on the protein, or just bump up fat intake. Cook the beef in some grass-fed butter or coconut oil, or something along those lines. Also try to see if cheese stalls you. I know youre not taking in too much, but some people are sensitive to dairy when on ULC
You got a headache because you aren't eating enough fat. Lower your protein by at least 75 g and bump your fat up by 50 g. Protein isn't meant to be a fuel source, fat is.
You got a headache because you aren't eating enough fat. Lower your protein by at least 75 g and bump your fat up by 50 g. Protein isn't meant to be a fuel source, fat is.
You got a headache because you aren't eating enough fat. Lower your protein by at least 75 g and bump your fat up by 50 g. Protein isn't meant to be a fuel source, fat is.
Thank you all for the answers! Very helpful 🙂 I tried to lower my protein and upper my fat intake today, ended up with: 90g fat, 165g protein, 16g carbs.M1: 3 eggs, salad, 35g avocado M2: 300g ground beef + cucumber, pepper and lettuceM3: 250g salmon + 500g broccoli/cauliflower M4: 50g regular coconutmilk, 50g light coconutmilk, 20g myoproteinMaybe I should try to lower the protein even more, around 140-150 and around 110g fat? 🙂
You got a headache because you aren't eating enough fat. Lower your protein by at least 75 g and bump your fat up by 50 g. Protein isn't meant to be a fuel source, fat is.
You got a headache because you aren't eating enough fat. Lower your protein by at least 75 g and bump your fat up by 50 g. Protein isn't meant to be a fuel source, fat is.
Thank you all for the answers! Very helpful 🙂 I tried to lower my protein and upper my fat intake today, ended up with: 90g fat, 165g protein, 16g carbs.M1: 3 eggs, salad, 35g avocado M2: 300g ground beef + cucumber, pepper and lettuceM3: 250g salmon + 500g broccoli/cauliflower M4: 50g regular coconutmilk, 50g light coconutmilk, 20g myoproteinMaybe I should try to lower the protein even more, around 140-150 and around 110g fat? 🙂
Yep that would be excellent.
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