My keto diet -any advice?

[h4x]

Hello, I just wrote up my own keto diet and I was wondering if anyone could help me out. My stats are as followed: 5'11" male. 172-175 pounds. Weightlifting for about a year.

Ive done crude measurements of bodyfat and it generally comes out to around 18%. That would mean my Lean Body Mass is around 150 pounds. To maintain 175 pounds I need roughly 2800 calories a day. If I want to cut down to around 150 pounds, I will need a 500 calorie deficit, meaning I should take in around 2300 calories/day while on this diet.

So now, my targets are:

Calories: 2300
Fat: Around 1500cals or 165grams/day
Protein: 600 calories or 150-170grams/day
Carbs: <200 calories or 50 grams/day

Correct?


Here is the diet I worked out:

Meal 1 - 4 eggs/1 cup egg white/1 slice cheese = 520 calories/28grams fat/54grams protein

Meal 2 - Protein shake (Olive oil ? 1tbs, flax oil - 3 tbs , flax seed 2tbs) = 400 calories/37grams fat/34grams protein

Meal 3 - 1/2 chicken breast. 1 Avocado, 1/2 cup almonds = 700 calories/58grams fat/40grams protein

Meal 4 - 1/2 cup almonds/1 slice cheese = 350 calories/34grams fat/14grams protein

Meal 5- Postworkout Shake (Protein with some carbs ) NO FAT = 100 calories/28grams protein

Meal 6- 2 tbs peanut butter , 1 tbs flax oil = 300 calories/30grams fat/8grams protein

This gives me:
Calories:2370
Fats:187g
Protein:181g

That works out pretty nicely right? Does my diet seem correct?



One thing I dont know, is that should I put carbs in my postworkout shake? If so - what type of carbs?


Thanks a lot for the help everyone :)

[Alb19732]

Looks good to me. I wouldn't do carbs post-workout unless you are doing the TKD. I'm currently on the CKD and carb up on Saturday's.

[Alb19732]

You may also want to add more fatty meats instead of the almonds if you ever feel hungry. But your totals look good.