hey brothers and sis i need help i want to try the keto diet but i dont get it.......fuck im so stupid well im here asking for help, can you guys guve me and idea on how to make a daily meal plan based on the keto diet.
here my info
210 lbs
25 %bf
thank you for your time and comments
Giant Killer
06-12-08, 2:12 pm
I'm sure what you're looking for is in this section. A little leg-work never hurt anybody.
firsthorseman97
06-12-08, 2:22 pm
Read the Keto thread then ask specific questions about what you don't understand. Set up what you think would be a good Keto diet and let people critique it and help you from there.
hey brothers and sis i need help i want to try the keto diet but i dont get it.......fuck im so stupid well im here asking for help, can you guys guve me and idea on how to make a daily meal plan based on the keto diet.
here my info
210 lbs
25 %bf
thank you for your time and comments
Okay man, I copied and pasted a ton of shit for you...I had a ton of questions as well and here you go...
Here's what OX's diet looks like pre-contest:
Meal 1: 6 Whole eggs (Eggland's Best)
Meal 2: 1.5 scoops Universal Egg Protein, 1.5 Scoops Universal Specialized Protein for gaining lean Mass, 2 tbsp all natural peanut butter
Meal 3: 8 oz chicken, 2 cups green salad, 1/2 cup raw almonds
Meal 4: same as meal 2
Meal 5: 8 oz salmon, 2 cups green salad, 1tbsp olive oli
Meal 6: same as meals 2+4
This diet is a foundation. He uses this diet year-round. The only thing that changes is that in the offseason, he adds 1/2 cup of oatmeal to each shake and add 40-50g of carbs to the whole food meals. For carbs it can be oats, white rice, sweet potato. Whatever appeals to me aside from bread or sugars. He also add 3 scoops of Torrent PWO in the offseason.
I also am quoting him on this but the carb up meal is once a week, one meal, last male of the day and its not like 300 carbs...you have to know your own body and limits.
I tried this diet, but it sucked ass. I did it for a week and wanted to puke after every meal...
Hey this is what I posted for Ox, but I dont really understand what he is talking about and I am to impatient to find out by tomorrow so I thought I would hand it off to you guys for anything you might know. What I dont understand is he said I am eating to much...and then I dont really know what macros mean...I'll research it right now, but can some one break this down for me on how much I should be eating, because I thought I had it right. Thanks
Originally Posted by rbh84
I am going to copy and try this keto diet and this is what I am going to keep it at until I feel the affects. I way about 230 so I upped the protein intake. All the cardio you see it going to be light walking, not running at all. I think I am going to put maybe one more rest day in the middle of my week. I am doing this to shred fat and put on more lean mass...the only thing I am afraid of is loosing my mass I already worked so hard for.
What do you think OX? Will this work?
Meal 1: 4 whole eggs
Meal 2: 2 scoop Whey protein, 1 servings pasteurized egg whites, 1 table spoon natty PB
Meal 3: 8 oz Salmon, 2 cups green salad, 1/2 cup raw almonds
Meal 4: 2 scoop Whey protein, 1 servings pasteurized egg whites, 1 table spoon natty PB
Meal 5: 8 oz salmon, 2 cups green salad, 1tbsp olive oil
Meal 6: 2 scoop Whey protein, 1 servings pasteurized egg whites, 1 table spoon natty PB
Workout routine
Mon 60 min cardio, Legs
Tues 30 min cardio, chest, tris
Wed 60 min cardio, shoulders
Thurs 30 min cardio, back, bis
Fri 60 min cardio, Legs
Sat 60 min cardio (bike), Abs
Sun
OX SAYS:
Looks good to me. You may need to eliminate or add food depending on your metabolism. You're 230 pretty much the same as I eat when dieting and coming down from 290. Remember, macro calculations are based on LEAN BODY MASS. 230 would mean 230 lbs of all muscle and no fat.
Originally Posted by rbh84
By the way I am 23 years old(turning 24 in 3 months), 230 is my weight, 5'9 tall..I know I have 166 pounds in lean mass. That may have jumped up maybe 10 or 5 pounds in the last 5 months (since being introduced to ANIMAL PAK)...
I have about 55 pounds of fat more or less. Its around there. Its been five months since I got my BF test and those are results from a doctor. Oh... an extra vital thing to know...I sit at work all day long on the computer so my heart is resting pretty much the whole time. I do cardio in the morning before work and then lift after work.
OX SAYS:
Then that's definitely too much food.
This is what someone explained to me to help…
Macro's are your Protien, Carb, and Fat intakes. Figureing your LBM x 1.5 = Protein for the day, divided by how many meals you are going to have. Take that number and multiply times 4 and that will give you your protein calories. Take that number, divide by 9 and that will give you your fat intake in Grams divided by 6 meals. This is your macro's.
Mine:
182LBM
Example, mine LBM=182lbs x 1.5 = 273gP
273gP x 4 = 1092 Calories from Protein
1092C / 9 = 121gF
Take 273gP/meals a day, in my case 7 = 39g Pro
Take 121gF/meals a day, in my case 7 = 17g Fat
273gP, 121gF divide this by the meals you have per day, 5-7 or so.
Go on Fitday and try and figure out all the proteins, fat, carbs that you are getting in your foods and go from there.
Krazy should be replying here soon cause he's good like that.... :)
Edit: KAM just told me not to figure your eggs and PB in your protein intake so count that out.
Then this is what krazy said:
what ox means is that you are eatin a lot of food, to do keto his way you need to feed your lean body mass, you said you have 166lbs of lean body mass
that means
your diet needs to have 249 grams of protein (you have way more than that bro)
and 110grams of fats
you should have 6 meals a day and each meal should have
41grams of protein
18grams of fat
that is what ox tried to say ;)
Oh ya and it doesn’t have to be gross…
guys...the food does not have to be gross...ive been on this diet for my 9th week now and i love every meal
chicken i season w/ fresh garlic basil onion and pepper and i use spicy brown mustarrd on it...so juicy and delicious
my steak meal is fresh grilled steak with garlic and onions and black pepper...nice and juicy...my green beans are crunchy and juicy...and the mac nut oil tastes like butter on it
my shakes taste delicous and the peanut butter i make them w/ is like a treat
when i have salmon is get sashimi sometimes w/ soy sauce or i pan seare it so its crunchy and falls apart when i cut it
my eggs are cooked over easy and its my fav meal of the day