Setting macros for CNS and carb nite

[sarah keller]

As a perfectionist, Id really like some help setting up ideal macros for low and high carb days. I have been following keto with ~110 grams of fat, 95 grams of protein and under 25 grams of net carbs per day. Im a 5'2, 130 lb, 23 year old female, looking mostly to learn up. I was training 4 times per week until i broke both my legs (out for about 2 months at the moment) Im sure this has been asked a lot but i couldnt find any information from searching off my phone (sorry!)

[TCB]

My thoughts is this would be a PRIME opportunity to try and get your metabolism going as fast as you can get it.By that I mean, slowly increase your food intake. Right now you're only getting about 1400-1500 cal, and that is likely too low, especially if you have aspirations to get back to lifting. I'd start increasing fat a little bit and raise calories maybe 100cal/day for two weeks at a time, and pausing at a given intake if you see yourself start to gain. The nice thing is, if you can get yourself up to a higher maintenance intake while sedentary, when you get back to lifting, you should be able to lean out extremely easily while still eating a lot of food.Not exactly an answer to what you asked, but that's what I would do with you if I were training you.But a more direct answer: your proportions don't look bad at all. As far as macros for a CN, I wouldn't really worry about it. Just don't stuff yourself. Eat the things you're craving/want, but not to the point of gluttony like we've all done ha 🙂

[sarah keller]

Thanks! Could I keep macros the same throughout the day of Carb Nite, then not track my carb nite or would that be overkill on my fat intake for the day?

[TCB]

Thanks! Could I keep macros the same throughout the day of Carb Nite, then not track my carb nite or would that be overkill on my fat intake for the day?

Should probably be fine considering your CN will be replacing at least 1 or 2 of your normal ULC meals, so by the time you hit your CN, your macros for that day so far will be less than a normal full ULC day.. If that made any sense, ha.My personal advice regarding CN, and I don't know if others agree or not, is that you should LOG your CN, but not necessarily track/count. What I mean by that, is eat as if you weren't counting, but just make note of everything you eat during your CN window.Best way to do that is to just write down on a piece of paper what it was and how much. Then the next day, go through and put it all into an app, or into a log with calories and macro contents. This way, going forward, if something isn't working you at least have a baseline of information to tweak up or down. (And the reason I say just write it down on paper without calorie/macro info is so it doesn't influence what you would naturally eat without logging)Hope that helps 🙂

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