Help before setting up Keto meal plan!!

[Animalized]

I just want advice on this to make sure I have the numbers, etc. correct before I lay out my meal plan. Am going to run the Keto diet and after a lot of reading decided that the Cyclic Keto was likely the best for me and my goals.

Stats: 49/5'10"/204lbs/BF 17%

Using the Katch-McArdle Calculator: LBM - 169.32 BMR - 2033 TDEE - 3152

Will drop 25% of TDEE to start - 2364 Calories

60% Fat - 1418.4 Cals - 157g/day
35% Pro - 827.4 Cals - 206.85g/day
5% Carbs - 118.2 Cals - 29.55g/day


Immediately following last workout of the week (Friday) will start a 24-30 hour Carb Up. (10g/LBM Carb up) 769.6g carbs
**Should Carb Up begin the very first week, or wait two weeks before starting it??

First 100g carbs will be simple carbs taken with protein in post workout shake after last workout of week. Remaining 669.6g of carbs spread out over 24-30 hour period.
During Carb Up, will drop Fat intake down too app. 73g

Okay, so up to this point, does everything seem ready to go? Once I get the numbers down correctly I'll layout my meal plans...

Thanks for any help/tips/advice

 

[Animalized]

wow, thanks for the info except I don't understand one damn word of it..........lol

Someone should show you the door

 

[The_Brit]

I personally would just keep it simple and follow the DAVE PALUMBO KETO DIET. All the meals are set out for you, and there are different meal plans dependant on your weight. Once your into full keto and have done your two weeks then I would look at drifting into setting up your own keto diet.

Once your two weeks in, and your looking at your refeed I personally would look at SKIP LOADING. Ken Skip Hill has a few videos on youtube called longevity that talk you through it.