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These foods provide protein (to hit 152–190 g/day) and fat (to reach 130–180 g/day), keeping carb...

**Protein Intake**- **Light**: 0.6–0.8 g/lb LBM- **Moderate**: 0.8–1.0 g/lb LBM- **Active**: 1.0–...

This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM...

These support sodium (3,000–5,000 mg/day), potassium (3,000–4,700 mg/day), magnesium (300–400 mg/...

Estimate Based on "Ideal" Weight (Simplest): How: Use your estimated "skinny" or "ideal" wei...

#### Net Carbohydrates Intake Net carbs (total carbs minus fiber) are kept low to maintain ket...

Net Carbohydrates (20–50 g/day, ~5–10% of calories, ~80–200 kcal): Low Carb Vegie IntakeHave a l...

#### Fiber Intake Fiber supports digestion and gut health. The range is consistent across LB...

These help you reach 130–180 g fat/day, ensuring energy for ketosis. Fat Intake guide Oils: ...

This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM...

Sample Daily Breakdown: LBM: ~190 lbs (86 kg), moderately active. Protein: 152–190 g/day (~30...

Protein: Beef: Ribeye steak (7 oz: ~50 g protein, 40 g fat, 0 g carbs), ground beef 80/2...

Water (2–3 L/day, 80–100 oz): Sources: Plain water, sparkling water (unsweetened), bone ...

This guide provides a Docker Compose YAML file to deploy a Jellyfin media server. Prerequisites ...

Check for bad sectors with status sudo badblocks -v -s /dev/sdX -v: Verbose out...

You might want to check the drive to see if it is still good in the first place. Go here first: C...

To partition and format your drive in Linux Open the parted utility and then you will work inside...

Is [[Formatting - Drives]] needed? Do that first, then come back. See if mdadm is installed or n...

Error message;  (when loading nextcloud frontend) Update neededPlease use the command line...