Abc^^ Keto Log starting Monday for the forseeable future

[Abc^^]

Well im 6ft 2 , 90 kgs or 198 lbs :o
Will outline my diet tomorrow, just letting ppl know im joining !

[Abc^^]

Starting keto tomorrow so here is my attempt
Protein Carbs Fat
Breakfast
6.45 am -
4 egg whites Calories 66 (14/0/0)
1 egg yolk Calories 60.86(2.85/0/8)
1 tbsp olive oil Calories 119.34 (0/0/13.5)
2 cups spinach n/a

Total: Calories:246.2 (16.85/0/21.5)

Snack
9.15
Handful Almonds Calories:176 (6/1.3/16.6)
Tin of tuna and mayo Calories:226 (26.4/.2/12.5)

Total: Calories:402 (32.4/1.5/29.1)

Dinner:
12.15
Chicken Breast Calories:260 (54.4/0/3)
2 boiled eggs Calories: 154.38 ( 12.53/0/10.57)
1 tbsp olive oil Calories 119.34 (0/0/13.5)
Cup broccoli n/a

Total : Calories:533.72 (66.93/0/24.05)

Snack
3.30
Handful Almonds Calories:176 (6/1.3/16.6)
Tin of tuna and mayo Calories:226 (26.4/.2/12.5)
2 ounces of cheese Calories: 226 (13.9/0/18.6)
Total: Calories:628 (46.3/1.5/47.7)


Snack:
5.15
Handful Almonds Calories: 176 (6/1.3/16.6)
Peanut Butter:Calories:189.76 (16.14/4/32.6)
Total: Calories:365.76 ( 22.14/5.3/49.2)

Gym
8.00
Whey Protein Shake
Note: Have 3/4 way finished this then will buy whey isolate. This is for 2 scoops.

Total: Calories 120 (23/6/4)




Total calories: 2295.68 (Target was 2500)

Protein : 185
Carbs : 14.5
Fat :175.5

Is this ok or have i gone glaringly wrong somewhere ???

[Teacher77]

Starting keto tomorrow so here is my attempt
Protein Carbs Fat
Breakfast
6.45 am -
4 egg whites Calories 66 (14/0/0)
1 egg yolk Calories 60.86(2.85/0/8)
1 tbsp olive oil Calories 119.34 (0/0/13.5)
2 cups spinach n/a

Total: Calories:246.2 (16.85/0/21.5)

Snack
9.15
Handful Almonds Calories:176 (6/1.3/16.6)
Tin of tuna and mayo Calories:226 (26.4/.2/12.5)

Total: Calories:402 (32.4/1.5/29.1)

Dinner:
12.15
Chicken Breast Calories:260 (54.4/0/3)
2 boiled eggs Calories: 154.38 ( 12.53/0/10.57)
1 tbsp olive oil Calories 119.34 (0/0/13.5)
Cup broccoli n/a

Total : Calories:533.72 (66.93/0/24.05)

Snack
3.30
Handful Almonds Calories:176 (6/1.3/16.6)
Tin of tuna and mayo Calories:226 (26.4/.2/12.5)
2 ounces of cheese Calories: 226 (13.9/0/18.6)
Total: Calories:628 (46.3/1.5/47.7)


Snack:
5.15
Handful Almonds Calories: 176 (6/1.3/16.6)
Peanut Butter:Calories:189.76 (16.14/4/32.6)
Total: Calories:365.76 ( 22.14/5.3/49.2)

Gym
8.00
Whey Protein Shake
Note: Have 3/4 way finished this then will buy whey isolate. This is for 2 scoops.

Total: Calories 120 (23/6/4)




Total calories: 2295.68 (Target was 2500)

Protein : 185
Carbs : 14.5
Fat :175.5

Is this ok or have i gone glaringly wrong somewhere ???

Since you so politely asked, here's my advice ;-)

- I'd add more veggies, as they will control appetite, slow down digestion and provide fiber.
- except for the snack, you have excellent sources of protein (eggs/fish/meat) with each meal. That's good.
- you seem to lack omega3's. Try replacing a tuna+mayo meal with a fatty fish. Try a can of hering, salmond or sardines. EFA's are important as they are used for cell membrane fabrication, joint lubrication, etc. They also help with insulin sensitivity in the muscles, which is great. You could also replace some olive oil with flaxseed oil, as long as you don't use it for cooking.
- About the macro breakdown, a target of 2500 cals seems a little high, unless you are very lean or have a very fast metabolism (lucky guy). Assuming your LBM is around 175lbs, i'd go for 2300-2350 cals a day, for cutting, unless you want to cut very slowly ;-)
- Still about macros, you're ok on carbs (so it's not a problem if you get more veggies : you'll still fit within 30g), ok on fats too and slightly high on protein (unless you're very lean). You can stick with that, but don't go higher on protein for sure because it might kick you out of ketosis by raising insulin.

[Abc^^]

Ok so updated would look like this.

Protein Carbs Fat
Breakfast
6.45 am -
4 egg whites Calories 66 (14/0/0)
1 egg yolk Calories 60.86(2.85/0/8)
1 tbsp olive oil Calories 119.34 (0/0/13.5)
2 cups spinach n/a

Total: Calories:246.2 (16.85/0/21.5)

Snack
9.15
Handful Almonds Calories:176 (6/1.3/16.6)
Tin of tuna and mayo Calories:226 (26.4/.2/12.5)

Total: Calories:402 (32.4/1.5/29.1)

Dinner:
12.15
Chicken Breast Calories:260 (54.4/0/3)
2 boiled eggs Calories: 154.38 ( 12.53/0/10.57)
1 tbsp olive oil Calories 119.34 (0/0/13.5)
Cup broccoli n/a

Total : Calories:533.72 (66.93/0/24.05)

Snack
3.30
Handful Almonds Calories:176 (6/1.3/16.6)
Tin of sardines and mayo Calories:226 (26.4/.2/12.5)
2 ounces of cheese Calories: 226 (13.9/0/18.6)
Total: Calories:628 (46.3/1.5/47.7)


Snack:
5.15
Lots of lettuce and 2 cups of brocolli
Peanut Butter 2 tablespoons!:Calories:189.76 (16.14/4/32.6)
Total: Calories:189.76 ( 16.14/4/32.6)

Gym
8.00
Whey Protein Shake
Note: Have 3/4 way finished this then will buy whey isolate. This is for 2 scoops.

[Abc^^]

Ok after taking all advice on board this is my new diet. Please again criticise it only way i will learn !
CALORIES FAT CARBS PROTIEN
MEAL 1 !!!
6 Eggs, whole, fried 543 -(41-4-37)
Bacon and fat, fried 207- (14-0-18)
Butter, NFS 1 tabelespoon 102 (0-00-12)
Lettuce, raw 7 (0-1-1)
Totals 858 (67-5-56)

MEAL 2!!!
Tuna, canned, oil pack 13 oz drained 636 (26-0-94)
Mayonnaise, regular 2 tablespoons 198 (22-1-0)

MEAL 3 !!!!
Chicken Breast Calories:260 (3/0/54.4)
2 boiled eggs Calories: 154.38 ( 10.57/0/12.53)
2 tbsp olive oil Calories 119.34 (27/0/0)
Cup broccoli n/a

MEAL 4 !!!
2 tablespoons of Peanut Butter 189.76 ( 16.33/6.17/8)
Pint of Milk 121 (5-12-8)


MEAL 5 !!!!
1 cup Lettuce n/a
1 cup Brocoli n/a
1/2 Avocado n/a
Thousand island Dressing : 97 (7-10-0)



Calories Eaten Today
grams--- cals---- %total
Total: ---------3402---------
Fat: 235------2111------63%

Carbs: 42--------117------4%
Fiber: 13---------0-------0%

Protein: 277-----1107-----33%

This is better yes ???? or do i yet again have to change this ??
I do split body workout 4 days a week with cardio other 3.

[jaim91]

Much much much better. It was great to take Teacher's advice. You'll be fine with your plan, and if any more questiosn arise, you know we're here :)

[Abc^^]

Ok with more help from people i have hopefully reached the perfect diet !

Ok here it it updated again !
Protein Carbs Fat
Meal 1
6 whole eggs 51 0.3 43.8
1 Cup of Lettuce n/a n/a n/a
1 tablespoon of butter 0 0 12

TOTALS: 61 0.9 55.8

Meal 2
6 oz/170g of Mackeral 25 0 20
25g of Cheddar 6.3 0.1 8.6
2 tablespoons Mayonaise 0 1 22
1 cup Lettuce n/a n/a n/a

TOTALS 29.8 1.1 50.6

Meal 3
1 Chicken Breast 25 0 4
2 strips of bacon 10 0.6 12
1 tablespoon mayonaise 0 0.5 11
1 cup Lettuce n/a n/a n/a

TOTALS 35 1.1 27

Meal 4
6 oz tuna 37 .8 0
25g of Cheddar 6.3 0.1 8.6
2 tablespoons Mayonaise 0 1 22
1 cup lettuce

TOTALS 43.3 1.9 30.6

AFTER WORKOUT!
Whey protein shake !

Meal 5
Handful Almonds Calories: 6 1.3 16.6
Peanut Butter 16.14 4 32.6

TOTAL 22.14 5.3 49.2
Took your advice leave fatty stuff before bed.


OVERALL TOTALS:
Protein: 181.24
Carbs; 9.0
Fat 201.2

As i am 180 pounds this is perfect for my weight. ???
10 carbs for 1st week would be ok ???
Thanks to everyone who has helped. Most appreciated
Only thing is will i add in cottage cheese as an extra or a replacement for something is there.
Hopefully last few questions. :)
Cheers and MANY thanks to all that have helped me kick start KETO my body and my good health thanks you !

[Abc^^]

Apologies i am 198 pounds figured it out wrong live in Ireland :P
So is 181 still ok ???
Other than that 1st day on Keto going well getting Ketosticks on Wednesday after 2 days on and will chop and change amounts till it shines !
Gym now tonight for upper body !
FUN!

[Abc^^]

Today work up and felt a SEVERE lack of energy so much so the thought of going for my morning run was an IMPOSSIBILITY so i must be doing this right.
Even now in the morning after eggs and fish i still feel lethargic but from what i read its to be expected :/
Other than that last day in work then 4 days off so hopefully by the time i come back this crap feeling will be gone.
!

[Abc^^]

Still the bs lethargy when i wake up, forced myself to go running this morning and felt way better. I think its all about just that forcing yourself to do stuff seems once you get going all the slowness goes away. Hopefully enter ketosis soon going to the gym again today to do cardio keep burning whatever carbs are still in my body. And i would like to say
I MISS COCA COLA!!!!!!!!!!!!!!!!!!!
Diet coke tastes like shiAT