How is my Keto plan?

[Tidus]

okay im 195 lbs, 6'0, about 20%BF

Meal 1: 2 Scrambled Eggs, Olive Oil, 3 Strips of Bacon, Flax Seed Oil

Meal 2: Hamburger, Strips of Bacon

Meal 3: 2 Slim Jim Jerkeys, Meatballs

Meal 4: Mesquite Grilled Chicken, Brocolli

Meal 5: Hamburger, Olive Oil, Strips of Bacon

(Workout)

Meal 6: Post Whey Shake, Orange Juice


Workout:

Monday-Chest, Back, Abs
Bench 3X6-10
Deads 3X6-10
Incline 3X6-10
One Arm Rows 3X6-10
DB Press 3X6-10
Barbell Shrugs 3X6-10
Dumbell Flys 2X10-12
Stiff-Leg Deads 3X10-12
Weighted Crunches 3X10-15
Weighted Side Crunches 3X10-15

Tuesday-Shoulder, Arms, Traps
Military Press 3X8-10
Seated Concetrated Curls 3X8-10
Skull Crushers 3X8-10
Side Raises 2X8-10
Hammer Curls 3X8-10
Tricep Kick Back 3X8-10
Barbell Curls 2X8-10
Barbell Rows 3X8-10

Wednesday & Thursday- Rest or Cardio

Thursday Night
Squats 4X6-10
Standing Calf Raise 4X6-10
Leg Extensions 4X10-12
Lunges 4X10-12
Angled Calf Raise 4X10-12

Friday- Depletion Workout
Bench 2X6-10
Deads 2X6-10
Incline 2X6-10
One Arm Rows 2X6-10
Military Press 1X8-10
Seated Concetration Curls 2X8-10
Tricep Kick Back 2X8-10
Ab Crunches 2X10-20
Side Ab Crunches 2X10-20

*one hour before workout, eat pieces of fruit for carbs

Supplements
Multivitamin
Metamucil
Flax Seed Oil Tablets
Calcium/Mg Supplement
Vitamin C Tablets

Sat. & Sun.- Carb up Days

Saturday- max 700 carbs, less than 35 g fat
Sunday- max 300 carbs, less than 35 g fat

[Original Poster]

First off, forget the flax tablets...........buy the oil.

OJ is a NO-NO PW. Sub grape juice or get some dextrose or maltodextrin.

Fiberous Green Veggies, eat more of them.

You have too much meat for my liking, I'd have more fish, turkey and chicken.

Cheese is also a keto'ers friend.

Some almonds for snacks.


30 sets on monday...........wow.........overtraining for most people.

PEACE

[Anxed]

Originally posted by Tidus
*one hour before workout, eat pieces of fruit for carbs

also scratch this part... if you need energy preworkout, eat a normal keto meal (fats +protein)

[Tidus]

i changed my diet up a bit, how about this now

Meal 1: 2 White Eggs(i personally dont like the yolk), Olive Oil, 3 Strips of Bacon, Flax Seed Oil

Meal 2: Spicy Turkey, Pepperoni, Almonds

Meal 3: Slim Jim Jerkey, Meatballs

Meal 4: Mesquite Grilled Chicken, Brocolli, Cauliflower

Meal 5: Baked Chicken Salad w/ full fat dressing, 1 TBSP Olive Oil

(workout)

Meal 6: Post Whey Shake, Grape Juice

hey chi_town how come orange juice is not good? i read in the "post your diet" sticky thread that fitnessman said that orange juice is okay for PW or someone in the beginning of the thread said that

oh and about the monday workout i'm going by the "step by step keto diet plan" thread where the workout is posted but i tweaked it a little bit

[Tidus]

bump^

[Original Poster]

Citric juices are not best PW IMO. If you take creatine with your PW especially, the citric acid can inhibit creatine absortion and uptake.

On second thought, your moday wasn't that bad.......Abs were the 3rd targeted muscle.

Nice tweak on the diet. :D

Also I agree with Anxed :)

PEACE

[scotty2]

Originally posted by Tidus
i changed my diet up a bit, how about this now

Meal 1: 2 White Eggs(i personally dont like the yolk), Olive Oil, 3 Strips of Bacon, Flax Seed Oil



Whether or not you like the yellow is not the issue. Yolks are the fat, and completely necessary on this diet. If you're not gonna use the yolk, don't use the egg.

[Original Poster]

Originally posted by scotty2
Whether or not you like the yellow is not the issue. Yolks are the fat, and completely necessary on this diet. If you're not gonna use the yolk, don't use the egg.

I don't always have whole eggs, I sometimes mix whole eggs and egg whites. I agree that the fat is essencial on this diet, but it does not have to come from eggs if one chooses not to have the yokes.

Also........in a carb depleated state, the body simply does not store dietary cholesterol, so there is no need to worry about the cholesterol in the eggs. Actually, for most of us, the cholesterol found in the body is made by the body and not from ingested dietary cholesterol.

A bit testy today aren't we scotty2 ? LOL

[scotty2]

Originally posted by Chi_town
I don't always have whole eggs, I sometimes mix whole eggs and egg whites. I agree that the fat is essencial on this diet, but it does not have to come from eggs if one chooses not to have the yokes.

Also........in a carb depleated state, the body simply does not store dietary cholesterol, so there is no need to worry about the cholesterol in the eggs. Actually, for most of us, the cholesterol found in the body is made by the body and not from ingested dietary cholesterol.

A bit testy today aren't we scotty2 ? LOL

Not testy. IMO, egg whites are nasty. Don't get me wrong, I eat them. I also eat them as you have described. Just see no point in tossing all the yolks. Egg whites are incomplete protein besides, made complete by the yolk.

[Kimchi604]

Originally posted by Tidus
i changed my diet up a bit, how about this now

Meal 1: 2 White Eggs(i personally dont like the yolk),


ARE u CRaZY???.. not like the yolk??.. man that is one of the freedoms of keto diets... : P

[Tidus]

i dont know i personally really dont like the yolk, makes me sick :(

but i changed my diet up a bit, this is what i ate today

Meal 1: 2 White Eggs, 3 Strips of Bacon, 1 TBSP Olive Oil, Flax Seed Oil, Metamucil

Meal 2: Hamburger w/ one slice melted Monterey Jack Cheese, Smokehouse Almonds, Multivitamin

Meal 3: 5 Meatballs, 2 Strips of Bacon

Meal 4: Grilled Sirloin Steak w/ Montreal Steak Seasoning, 1 TBSP Olive Oil, Almonds

Meal 5: Could either be Mesquite Grilled Chicken w/ Brocolli, Cauliflower OR could either be this meal- Baked Chicken House Salad w/ Full Fat Blue Cheese Dressing

(workout)

Meal 6: Myoplex Lite Ready-To-Drink Shake, Gatorade w/dextrose & maltodextrin

[scotty2]

Originally posted by Tidus
i dont know i personally really dont like the yolk, makes me sick :(

but i changed my diet up a bit, this is what i ate today

Meal 1: 2 White Eggs, 3 Strips of Bacon, 1 TBSP Olive Oil, Flax Seed Oil, Metamucil

Meal 2: Hamburger w/ one slice melted Monterey Jack Cheese, Smokehouse Almonds, Multivitamin

Meal 3: 5 Meatballs, 2 Strips of Bacon

Meal 4: Grilled Sirloin Steak w/ Montreal Steak Seasoning, 1 TBSP Olive Oil, Almonds

Meal 5: Could either be Mesquite Grilled Chicken w/ Brocolli, Cauliflower OR could either be this meal- Baked Chicken House Salad w/ Full Fat Blue Cheese Dressing

(workout)

Meal 6: Myoplex Lite Ready-To-Drink Shake, Gatorade w/dextrose & maltodextrin

Lose the gatorade, just add the malto and dex to the myoplex.