Intermittent Fasting - Does Bulletproof Coffee count

Be kind before responding haha...im just looking for friendly advice.

So after reading this and getting some helpful criticism that I more than likely needed... Can you guys give me input on my plan? I am M/30yo/16% BF 164lbs and trying to do a cut to get rid of body fat with the hopes of putting on muscle mass later once I finish a successful cut. Trying to do a cut that will let me keep as much strength as possible. I am doing a TKD and my workouts are around 5pm every day - usually Weightlifting/strength training and Crossfit WOD.

The basic plan would be this after just removing BP Coffee based on comments in the thread. Plan was created using the Ketogain Macro Calculator which says I should be at about 1600 calories a day and .8g/lean pound of protein:

Macro Calculator said to have 110g P / 25g C / 120g F

Intermittent Fasting:9pm-11:30am next day

Meal 1 (11:30am): 4oz Protein + handful green veggies + 15G Fat (Half avocado / 1TBSP Olive Oil)

Meal 2 (3:00pm): 4oz Protein + handful green veggies + 15G Fat (Half avocado / 1TBSP Olive Oil) + 25g C (mixed Berries)

5PM Workout

Meal 3: Post Workout - Protein Shake - 25G Protein - 0 Carb - 0 fat

Meal 4 (40-60Min after workout) - 4oz Protein + handful green veggies

Meal 5 (30 min before bed) - Protein Shake - 25G Protein - 0 Carb - 15g fat

  • Note - I have read that fat after workouts is not broken down right, so I limited fat for the post-workout shake and the 1st meal after working out.

**Note - This current plan puts me about 25-30g of fat a day short. Any suggestions on where to add it in?

**Note - I have heard Luis on podcasts say he prefers to eat a couple large meals a day as opposed to several meals, but I have a hard time eating that amount of food without feeling sick, so I prefer smaller meals

****Note - I believe I have read Luis is not the biggest fan of protein shakes and would prefer whole foods, which I understand, but will I lose results by using shakes to supplement times where it is difficult to take in food such as post workout and before bed?

/r/ketogains Thread