How much do you weigh?

190-185

Just at 6ft but basically 5’11” lol

So, lean mass is 158 lb.

What’s calculation for that?

current weight * (100% - bf%)

So, 190 * (1.00 - 0.17)

At your level of activity, you should have .8 g protein/lb lean mass.

126 g protein per day

basically you can only choose to lose weight or gain strength

That's 504 kcal from protein

but if you do correct keto

you can do both

But you'll do both slowly. Compared to focusing on one or the other.

not really

Well, I'm comparing losing weight to regular extended snake juice fasting.

Would you all say 10-12% body fat is ok to maintain for life or is that stressful to body?

That's absolutely okay.

Really, 17% is probably just fine, too.

I want to stay 10-15% for life.

yeah thats fnie

Yeah, I feel good at 17% but it’s a vanity thing.

over 15% you might get estro side effects

I don’t have the abs popping.

@ronin Interesting.

So, for one, as long as you have this level of activity, don't slip below 126 g of protein.

I’ll drop to 15% and see from there. I measure using these calipers from Amazon.

I measure using an impedance scale.

i think for ideal hormone levels/libido/mental mojo

I take the metric every day.

13-15%

20g of carbs is keto

im talking bf

So, 126g protein minimum, 20g carbs maximum, mix and match fat g until you figure out how you feel great.

ye and a caloric deficit

or maintenece

you won't even need a deficit

in keto

it just recomps your body

For me, because I'm more or less a sedentary fat fuck, my break down is 107g protein min, 20g carbs max, stop fucking eating fat, you have enough on your lard ass.

maintenence or slight deficit for faster progress