View Full Version : Keto- How does this look?
LiftBig315
07-24-08, 11:06 pm
So I am up a couple lbs...218-220 hovering...I was thinkin Keto may be the ticket for me, I haven't given it a shot yet, and after quite a bit of reading from peoples success, I figured I would give it a shot...I am just wondering if the day I have listed below would be good or not..
Meal 1=4 Whole Eggs
405cals 30Fat 5Carbs 27PR
Meal 2=2 cups lettuce, 1 hard boiled egg, 1 chicken breast, olive oil
416 14 4 64
(don't know what the fat would be like from olive oil)
Meal 3=1 1/2 Cups ground venison(lean, lean) 2 cups broccoli
370 7 10 66
Meal 4=1/2 Cup Roasted Almonbds
476 43 14 17
Meal 5=2 Scoops Whey
220 2 4 48
Meal 6=2 cups lettuce, 1 hard boiled egg, 1 chicken breast, olive oil
416 14 4 64
Meal 7=1 scoop casein, 2 servings natural pb
540 33 16 39
___________
2871 Calories
144g Fat
57g Carbs
331g Protein
------------
The protein came out a little higher than what I had planned...was shooting for around 2800 calories, and 270 grams of protein..that is something i could cut back on a little bit once I start dropping the calories I guess. I will be taking my Pak, and Omega, and was wondering if I should drop any of my other supps, or just continue on with them.
Thanks a lot everybody.
gjn5002
07-24-08, 11:34 pm
your diet looks pretty solid to me. CHeck out how much fiber youre geting and subtract it from you total carb intake and make sure the number comes out closer to zero, which after looking at your macros, it should. Your supps should all be fine.Pak, Omega, Uni-Liver, Nitro, BCAA Stack, ZMA Pro. I'd throw out the storm and shock therapy for now. Creatine doesnt work as effectively in the body with very low carbs, but that is of varying opinion. I personally stop using creatine and start using more bcaa. Id say Get your pre workout meal in, sip some bcaa stack during and hit up the nitro post and you should be covered.
IronWilson
07-24-08, 11:47 pm
Swap the lettuce for spinach, lettuce is just water basically. You'll get a whole lot more nutrients and stay a whole lot more full from spinach. Lettuce supposedly stretches out your stomach as well.
And be careful with BCAAs too many will encourage glucogenesis in a calorie reduced state. So it could eat away at your muscles.
other than that, looks good. I think you'll like this diet.
And be careful with BCAAs too many will encourage glucogenesis in a calorie reduced state. So it could eat away at your muscles.
.
could you emphasize on this for me?
simpleguy
07-25-08, 1:00 am
So I am up a couple lbs...218-220 hovering...I was thinkin Keto may be the ticket for me, I haven't given it a shot yet, and after quite a bit of reading from peoples success, I figured I would give it a shot...I am just wondering if the day I have listed below would be good or not..
Meal 1=4 Whole Eggs
405cals 30Fat 5Carbs 27PR
Meal 2=2 cups lettuce, 1 hard boiled egg, 1 chicken breast, olive oil
416 14 4 64
(don't know what the fat would be like from olive oil)
Meal 3=1 1/2 Cups ground venison(lean, lean) 2 cups broccoli
370 7 10 66
Meal 4=1/2 Cup Roasted Almonbds
476 43 14 17
Meal 5=2 Scoops Whey
220 2 4 48
Meal 6=2 cups lettuce, 1 hard boiled egg, 1 chicken breast, olive oil
416 14 4 64
Meal 7=1 scoop casein, 2 servings natural pb
540 33 16 39
___________
2871 Calories
144g Fat
57g Carbs
331g Protein
------------
The protein came out a little higher than what I had planned...was shooting for around 2800 calories, and 270 grams of protein..that is something i could cut back on a little bit once I start dropping the calories I guess. I will be taking my Pak, and Omega, and was wondering if I should drop any of my other supps, or just continue on with them.
Thanks a lot everybody.
ok, I'm gonna sound like an asshole but this is far from perfect
1- the macros for the 4 whole eggs are not right, they have around 20g of fat, not 30, and probably slightly less protein... typically a large egg has 6g of protein and 5g of fat
2- drop some of that lettuce... olive oil is great if you use extra virgin - it has 14g of fat per tbsp
3- 2 scoos whey is not a meal (where are the fats?)
4- 1/2 cup roasted almonds is not a meal (where is the protein?) - plus you're supposed to eat raw almonds
5- I dare saying your diet is pretty chaotic, you're getting 64g of protein in some meals and 17 in others, 43g of fat in some meals and 2 in others
IronWilson
07-25-08, 8:58 am
could you emphasize on this for me?
It somehow causes your body to burn protein instead of fat for energy. Damn, I can't find this article anywhere. Hold on, I'm gonna have to dig a little deeper.
krazyassmexican
07-25-08, 9:11 am
ok 4, eggs doesnt have 30grams of fat, it has 20
according to your diet style you wanna go for medium healthy fats and high protein so.....
your macros are 1:1 that means that if in your first meal you eat 20grams of fat and 42grams of protein (just an example on those grams) your second, third and all of your meals gotta have the same ammount of grams
2cups of broccoli is insane
i would go for half cup a day and no more veggies if you wanna use broccoli
the meal number 4 is not a meal
is just a bad source of fat, yes it is bad cuz they are roasted
2 scoops of whey is not a meal
casein is a big NO while you are on keto
and last but not least
you are eatin a shit load of protein and a shitload of fat
No BCAA Stack, Shock Therapy, Storm,
The object here is to have as many whole meals as possible. You can add some natty pb for your fats if you want, that will help. Also, drop the lettuce. Add Spinach instead. Listen to the others. I've gotten a LOT of help from Krazy.
Also, what is your Lean Body Mass? Your macro's should be set on this, not body weight. I weighed 234 at start and had a 182lbm. Get the same grams of pro and fats every meal, preferrably 6 meals.
LiftBig315
07-25-08, 6:34 pm
Right on guys, I just used fitday for the macros...I was kinda wondering about the Casein. I will try to figure stuff out some more and post it up again.
LiftBig315
07-25-08, 6:46 pm
Alright, so just to see if I am even thinking on the right track.
Are these numbers right? With an LBM of right under 180, shooting for 1.5 Grams of protein per lb of body weight.
Shoot for 38 Grams of Protein Per meal
Shoot for 19 Grams of Fat Per Meal
Giving me 266 Grams of Protein, and 133 Grams of Fat
Should I just throw in a little bit of veggies with 1 meal, and use spinach vs lettuce?
Right on guys, I just used fitday for the macros...I was kinda wondering about the Casein. I will try to figure stuff out some more and post it up again.
You should ideally be following Ox's pre contest diet with the macros adjusted for your Lean Body Mass.
krazyassmexican
07-25-08, 6:53 pm
Alright, so just to see if I am even thinking on the right track.
Are these numbers right? With an LBM of right under 180, shooting for 1.5 Grams of protein per lb of body weight.
Shoot for 38 Grams of Protein Per meal
Shoot for 19 Grams of Fat Per Meal
Giving me 266 Grams of Protein, and 133 Grams of Fat
Should I just throw in a little bit of veggies with 1 meal, and use spinach vs lettuce?
still to much fat
if that is the ammount of protein your body needs, then the ammount of fat is gonna be 18grams per meal x 6meals a day
simpleguy
07-26-08, 5:40 am
266*4 = 1064 cals
1064/9 = 118 grams of fat... don't know how you came up with 133
and btw, you should be taking in 6 meals, not 7
LiftBig315
07-26-08, 10:03 am
I think I might be goin off of something that was a little different....I will try to get everything figured out here sometime today....why does it matter if it 6 meals or 7 meals?
krazyassmexican
07-26-08, 11:18 am
I think I might be goin off of something that was a little different....I will try to get everything figured out here sometime today....why does it matter if it 6 meals or 7 meals?
eating 6 meals sometimes will be hard, you will not be hungry
can you imagine having 7 meals?
besides with 6meals you will be eating around 5.5oz of meats
if you decide to go for 6 meals you will be eating like 4oz
wtf? i dont think you wanna eat like a 12 year old girl
do whattever you want but 6 meals is basically set in stone, it has more benefits
at the end of the day is a cut and not an eat till you cant eat no more
LiftBig315
07-26-08, 1:33 pm
Let's give this another shot:
5:30-2 Whole Eggs, 6 Whites
301 15F 5C 34P
9:30-3/4 Cup Venison, 1/4 Cup almonds
363 21F 7C 37P
11:30-1 Cups Spinach, 1 cup diced chicken breast, 1tbps Olive Oil
347 19F 1C 42P
2:00-Whey (1 1/4Scoop) & Natural PB Shake
348 17F 9C 38P
6:00-Salmon, Cup of Broccoli and a Shot of Olive Oil
357 21F 5C 40P
8:00-1 Cups Spinach, 1 cup diced chicken breast, 1tbps Olive Oil
347 19F 1C 42P
40grams of Protein
18grams of Fat
233Grams of Protein
112Grams of Fat
28 Grams of Carbs...if the macros are a little of it is because I used fitday...rather than running around the kitchen and trying to get everything figured out
How does that look? Sorry for being more clueless than I thought on the subject, and thanks for the help so far. How do I figure in the Omega? Do I even have to?
Whether dieting or not I go with 45% protein, 40% carbs and 15% fats, loweing calories is where its at to lose weight, upping calories keeping the macros the same to gain :)
There are some good keto diets here on the forum, personally I can`t do them as I am too lazy and need carbs, lol, but some have got tremendous condition from keto diets, I like Tinys theories of banging the protein up through the roof, gaining lean tissue whilst losing fat.
LiftBig315
07-26-08, 6:19 pm
I did the 50/30/20 for a while, lost a little over 20 pounds...now I was just lookin to change things up some and give keto a shot.
MonTanaMusCle
07-26-08, 6:43 pm
casein is a big NO while you are on keto
Interesting Ive never heard this. why is bad for you ???
Interesting Ive never heard this. why is bad for you ???
It's not that its bad, it's just that... Whey Isolate with a slow digesting fat like olive oil, mac nut oil or natty pb is far superior for you. You don't always absorb every bit of casein you consume. Whey Isolate has the highest absorption rate of any protein available. And on a diet... believe me, you want to absorb all the protein you can.
LiftBig315
07-26-08, 8:41 pm
So am I gettin closer to understanding the keto thing with my 2nd diet layout?
Also, what should I cut back on once I start losing weight...the fat cals, right?
simpleguy
07-27-08, 4:43 am
Let's give this another shot:
5:30-2 Whole Eggs, 6 Whites
301 15F 5C 34P
9:30-3/4 Cup Venison, 1/4 Cup almonds
363 21F 7C 37P
11:30-1 Cups Spinach, 1 cup diced chicken breast, 1tbps Olive Oil
347 19F 1C 42P
2:00-Whey (1 1/4Scoop) & Natural PB Shake
348 17F 9C 38P
6:00-Salmon, Cup of Broccoli and a Shot of Olive Oil
357 21F 5C 40P
8:00-1 Cups Spinach, 1 cup diced chicken breast, 1tbps Olive Oil
347 19F 1C 42P
40grams of Protein
18grams of Fat
233Grams of Protein
112Grams of Fat
28 Grams of Carbs...if the macros are a little of it is because I used fitday...rather than running around the kitchen and trying to get everything figured out
How does that look? Sorry for being more clueless than I thought on the subject, and thanks for the help so far. How do I figure in the Omega? Do I even have to?
2 whole eggs have 10g fat... not 15 definitely, and there's no fat in the egg whites
why don't you space your meals 3 hrs apart? there are two 4hour gaps in your diet plan
Maiden69
07-27-08, 8:05 am
He guys I can't find the Ox diet anywhere, I guess I'm searching the wrong words.
Anyway, I started the Anabolic Diet last Monday, which is 60F 40P 30>C. I have searched a lot about it, but not even in the book it talks about the amount of Carbs for the load up (Re-Feed on the Keto) so I found a link on BB.com that talks about Keto and have a calculator. I have been reading Keto reports on that site for the last 2 days and they recommend using 1g Prot x lb lean body weight, and they explain that the excess is turn into glucose.
So what should I follow? The 1g or 1.5g prot per lb lean body weight? Because that is what determines the amount of fat to intake.
This is the calculator I'm using from BB.com
http://www.bodybuilding.com/fun/sclark91.htm
krazyassmexican
07-27-08, 10:50 am
So am I gettin closer to understanding the keto thing with my 2nd diet layout?
Also, what should I cut back on once I start losing weight...the fat cals, right?
you dont cut anything back, cuttin something may end up on screwing the whole diet and not lossing a single lb
everytime you reach plateus, u need to manipulate your cardio
krazyassmexican
07-27-08, 10:53 am
He guys I can't find the Ox diet anywhere, I guess I'm searching the wrong words.
Anyway, I started the Anabolic Diet last Monday, which is 60F 40P 30>C. I have searched a lot about it, but not even in the book it talks about the amount of Carbs for the load up (Re-Feed on the Keto) so I found a link on BB.com that talks about Keto and have a calculator. I have been reading Keto reports on that site for the last 2 days and they recommend using 1g Prot x lb lean body weight, and they explain that the excess is turn into glucose.
So what should I follow? The 1g or 1.5g prot per lb lean body weight? Because that is what determines the amount of fat to intake.
This is the calculator I'm using from BB.com
http://www.bodybuilding.com/fun/sclark91.htm
i dont know shit about the anabolic diet but eatin more fat than protein?
i dont like it and sounds nasty
go for 1.5grams of protein per lean body weight and then
the result multiply it for 4 and divide it by 9
whattever your result is that is the ammount of grams of fat you should eat
LiftBig315
07-27-08, 12:24 pm
2 whole eggs have 10g fat... not 15 definitely, and there's no fat in the egg whites
why don't you space your meals 3 hrs apart? there are two 4hour gaps in your diet plan
because I can't just stop working and eat...I work 6-3:30 with breaks at 9:30, 11:30 and 2. Then I work out immediately after work.