View Full Version : Keto Diet Help!
Jersey Pride27
09-27-09, 1:49 pm
Hey guys. I need help with a Keto Diet I'm thinking about starting in 3 days. Looking to do it for a month to see if it gives me a quick cut. Last month I used animal products like CUTS, M-STAK, and NITRO. It worked well since Ive used it before I knew what to eat and kept my food intake at a good level and healthy with a little bit of snacking. Now Im looking to get good definition and ripped in my AB area. I have read articles on the Keto Diet, but I didnt see much on a set Keto diet for daily/weekly basis or even a list of food to use. I know it is a high fat intake, protein and low carbs. So basically I have a good Idea of what I can eat, but I like following a set diet plan just like with my workouts. If anyone can just point in the the general direction or show me a type of keto food plan I should use I'd appreciate it a lot. Thank guys. Stay Big.
AFTazz06
09-27-09, 5:56 pm
You need to search in OX's thread. He's the nutrition mastermind on here. And he has everything there is to know on keto.
GJN5002
09-28-09, 10:30 am
Keto isnt meant for a quick fix, it needs to be run for longer, 8+ weeks.
eggs
chicken
salmon
ground turkey
turkey bacon
beef
greens (like spinach)
romaine lettuce
broccoli
olive oil
fish oil
peanut butter
almonds
macademia nut oil
1. You get your bodyfat checked.
2. Take the % and detrmine how much lean mass you have. (lbs)
3. Take your weight x 1.5 = the number of grams of protein you need per day
4. take the number of grams and multiply x 4 = the # of calories from protein
5. divide that # by 9 = the number of grams of fat you will need per day
6. thats all you need to know is grams
7. because it is a zero carb diet we are not counting the carbs in nuts and green LEAFY vegetables
ex
190lbs at 15% = 28lbs fat 162lbs @ 0$
162 x 1.5 = 243 pro = 243 x 4 = 972
972 / 9 = 108 g fat
Hey guys. I need help with a Keto Diet I'm thinking about starting in 3 days. Looking to do it for a month to see if it gives me a quick cut. Last month I used animal products like CUTS, M-STAK, and NITRO. It worked well since Ive used it before I knew what to eat and kept my food intake at a good level and healthy with a little bit of snacking. Now Im looking to get good definition and ripped in my AB area. I have read articles on the Keto Diet, but I didnt see much on a set Keto diet for daily/weekly basis or even a list of food to use. I know it is a high fat intake, protein and low carbs. So basically I have a good Idea of what I can eat, but I like following a set diet plan just like with my workouts. If anyone can just point in the the general direction or show me a type of keto food plan I should use I'd appreciate it a lot. Thank guys. Stay Big.
as you know, i have done this diet for my masters nationals win.
if you are lean to begin with, 4 weeks will get you a harder look. however no diet should be used for a quick fix.
i actually did the diet for 2 weeks when i got notice that muscle mag wanted to do a photo shoot with me on saturday morning this past weekend at the mr olympia.
but i have to add that i was kinda lean to begin with and 2 weeks helped me look real decent for the shoot....but i'd never do a rush job for a contest and jam a diet in for 4 weeks.
Lightnin'
09-28-09, 3:03 pm
Keto isnt meant for a quick fix, it needs to be run for longer, 8+ weeks.
eggs
chicken
salmon
ground turkey
turkey bacon
beef
greens (like spinach)
romaine lettuce
broccoli
olive oil
fish oil
peanut butter
almonds
macademia nut oil
1. You get your bodyfat checked.
2. Take the % and detrmine how much lean mass you have. (lbs)
3. Take your weight x 1.5 = the number of grams of protein you need per day
4. take the number of grams and multiply x 4 = the # of calories from protein
5. divide that # by 9 = the number of grams of fat you will need per day
6. thats all you need to know is grams
7. because it is a zero carb diet we are not counting the carbs in nuts and green LEAFY vegetables
ex
190lbs at 15% = 28lbs fat 162lbs @ 0$
162 x 1.5 = 243 pro = 243 x 4 = 972
972 / 9 = 108 g fat
So would this be correct?
Weight 205
Bodyfat 15%
Fat 30.8 - calories 1046
Muscle 174.3 - calories 1046
Total Calories 2091
So would this be correct?
Weight 205
Bodyfat 15%
Fat 30.8 - calories 1046
Muscle 174.3 - calories 1046
Total Calories 2091
you got it