Keto Diet Samples

[Awais]

thank u :)

[Blindfaith]

meal1: steak, 4 eggs, 4 pieces of bacon, 2 oz of cheese
meal2: 2 peperoni sticks and 2oz of cheese
meal3: 1 scoop of whey isolate, 2 tbsp of natural penut butter, 2 tbsp of olive oil, 8oz water, 5 ice cubes
meal4: 2 pork chops, 1 large ceaser salad with 3 pieces of bacon and lots of cheese
meal5: 2 hamburger patties with melted cheese with mayo and mustard
meal6: same as meal 3

[Jinxeng]

1- 2 egg whites, 2 whole eggs, (2) bacon, full fat cheese ¡V
(399 cals, 29g fat, 2g carbs, 30g protein)
2- 2 hotdog ¡V 930am
(220 cals, 20g fat, 0 carbs, 22g protein)
3- 6oz chicken breast, 2/3 cup of peas -
(281 cals, 8.5g fat, 12g carbs, 37g protein)
4- tuna, 2/3 cups of peas
(200 cals, 14g fat, 12g carbs, 16g protein
5- Whey Protein, 8oz OJ (post workout) ¡V
(200 cals, 2g fat, 34g carbs, 20g protein)
6- 1 egg white, 1 whole egg, bacon, cheese
(224 cals, 13g fat, 0g carbs, 22g protein)

[Awais]

Originally posted by Blindfaith
meal1: steak, 4 eggs, 4 pieces of bacon, 2 oz of cheese
meal2: 2 peperoni sticks and 2oz of cheese
meal3: 1 scoop of whey isolate, 2 tbsp of natural penut butter, 2 tbsp of olive oil, 8oz water, 5 ice cubes
meal4: 2 pork chops, 1 large ceaser salad with 3 pieces of bacon and lots of cheese
meal5: 2 hamburger patties with melted cheese with mayo and mustard
meal6: same as meal 3

oh my goodness :eek: how many grams of fat is that bro?:D:D:D

[Awais]

keep it coming guyz, it really helps out in many different ways :)

[flexall454]

1: 2 eggs 3 strips bacon
2: can of tuna, 1 HB egg and 1 cup broccoli
3: grilled chicken salad or chef salad
4: 2 oz cheese, tuna or chicken and 1/2 cup broccoli
5: some kina of meat, 2 oz cheese and very little veggies

Post work out: MetRX rtd 40 protien shake
I will also snack on some nuts for a treat when I am geeking for some munchies. :)

[q8ty]

Originally posted by Jinxeng
1- 2 egg whites, 2 whole eggs, (2) bacon, full fat cheese ¡V
(399 cals, 29g fat, 2g carbs, 30g protein)
2- 2 hotdog ¡V 930am
(220 cals, 20g fat, 0 carbs, 22g protein)
3- 6oz chicken breast, 2/3 cup of peas -
(281 cals, 8.5g fat, 12g carbs, 37g protein)
4- tuna, 2/3 cups of peas
(200 cals, 14g fat, 12g carbs, 16g protein
5- Whey Protein, 8oz OJ (post workout) ¡V
(200 cals, 2g fat, 34g carbs, 20g protein)
6- 1 egg white, 1 whole egg, bacon, cheese
(224 cals, 13g fat, 0g carbs, 22g protein)

you are out of keto game sorry

in keto diet its not allowed to use OJ or any FRUIT
and i see from your list too many carb
you must take only 0 -30 MAX
your carb is 60 and from suger (OJ is contain plenty Of sugar) that is bad

your diet is good but you have to remove orange juice and add some Vitamin C table you will Save 34 carb ;)


Good luck

[speda1]

Naaah. He's drinking OJ post-workout. His diet looks great.

[q8ty]

That is TKD Diet only befor workout some carb

i thought ..

[speda1]

You don't take carbs post-workout on TKD?

[flexall454]

Originally posted by q8ty
That is TKD Diet only befor workout some carb

i thought ..
Nope only post workout carbs are ok and do not include in your daily totals. He is fine with what he is eating.

[q8ty]

new information Thanks :)

[alli]

what awesome lookin diets u all have! food u actually wanna eat :) question though, how is it when u have to keep calories down or do u not count them?

[Awais]

SHAMELESS BUMP :D

i want u all to keep posting ur diets :D

[Roxie]

meal 1---2 hard boiled eggs, 2 turkey sausages

meal 2--tukery burger, 1 cup spinach, 1 tablespoon olive oil, drizzle balsamic vinegar, 10 almonds

meal 3--chicken breast, green beans, 1 tablespoon olive oil, drizzle balsamic vinegar

meal 4--sting cheese, beef jerky

meal 5--salmon, asparagus and olive oil vingar dressing again

My diet is pretty boring, but it works for me. Every once in a while I will eat bacon, chicken thighs w/skin, but this is usually how I eat. Hope we are all helping:)

[Anxed]

This is just a snapshot of one day.. its not exactly the
same every day

meal 1: 4 whole eggs (cooked any style) and a serving of sharp
cheddar

meal 2: protein blend shake (casein/whey/etc..) and 2 Tbsp. Natural Peanut butter... (screw Skippy!!! :D :D jj LT)

meal 3: grilled chicken caesar salad without the croutons

meal 4: repeat meal 2 (eh, Im at work... and again.. screw Skippy)

meal 5 (1 hr before workout): Tuna with mustard (in can) and 1 Tbsp some flax seed oil

meal 6 (post workout): shake consisting of 20g chocolate whey protein, 1c Skim milk, 1 Tbsp honey, and 1 Tspn instant coffee

meal 7: grilled chicken breast (or salmon steak, hamburger patties.. whatever I have that Im craving) and 1Tbspn Flax Oil

[Roxie]

Originally posted by Anxed
(screw Skippy!!! :D :D jj LT)
LOL:D........But OOOOOOOOOO.......you are going to start LT up again:D

[Anxed]

Originally posted by Roxie

LOL:D........But OOOOOOOOOO.......you are going to start LT up again:D

<evil grin> mwhahahahahaha!!! :D :D

[vomere]

im with lt all skippy warriors unit :)

[canadian steel]

Meal 1 6:45 am:
1/4 cup almonds, 2 scoops whey protein

Meal 2 - 10:30 am
1 hamburger with 2 slices cheddar cheese

Meal 3 - 2:00 pm
4 oz. chicken salad, 1 small apple

Meal 4 - 4:30 pm
1 can tuna, spinach with 2 tbsp caesar dressing

Meal 5 - 6:30 pm
4 oz. chicken, 1 cup strawberries, 1 cup spinach, 2 tbsp salad dressing

Meal 6 - 9:30 pm
1 hamburger with 2 slices cheddar cheese

[manchesterU]

Here are a few things I love to eat on Keto:

A few tablespoons of cream cheese with Splenda mixed in - tastes like cheesecake.

Plain old chicken dipped in lite soy sauce mixed with Splenda - sweet teriyaki..mmm.

Hebrew National brand hot dogs - juicy as heck.

Caesar salads dripping with dressing.

Natural peanut butter with Splenda mixed in - tastes like Reese Peanut Butter cups.

Can you tell I'm a big Splenda fan? :D
I guess I could put Splenda in my salads and on my hot dogs, too.

MU

[Richie]

lots of meat,lots of bacon,lots of eggs,lots of green salads with full fat dressings,lots of cheese,lots of sausages,peanut butter. i love keto.Richie

[billwilliams70]

Originally posted by Anxed
This is just a snapshot of one day.. its not exactly the
same every day

meal 1: 4 whole eggs (cooked any style) and a serving of sharp
cheddar

meal 2: protein blend shake (casein/whey/etc..) and 2 Tbsp. Natural Peanut butter... (screw Skippy!!! :D :D jj LT)

meal 3: grilled chicken caesar salad without the croutons

meal 4: repeat meal 2 (eh, Im at work... and again.. screw Skippy)

meal 5 (1 hr before workout): Tuna with mustard (in can) and 1 Tbsp some flax seed oil

meal 6 (post workout): shake consisting of 20g chocolate whey protein, 1c Skim milk, 1 Tbsp honey, and 1 Tspn instant coffee

meal 7: grilled chicken breast (or salmon steak, hamburger patties.. whatever I have that Im craving) and 1Tbspn Flax Oil

This one sounds the best for me....I'd have to modify to meet my schedule, input please on my modification.

Meal 1 (I wake up at 0500 for PT every morning) - Protein Shake with 1c Skim Milk

Meal 2* (I get back from PT at about 0730 each morning) - 4 whole egg omelet with serving of cheddar cheese

Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil}

Meal 4 (I go back to work around 1300 and stay until around 1700) - I haven't quite figured out what to have here yet.

Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty

Meal 6 (I go to bed between 2100-2200) another Protein Shake
*Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet?

++++How's that?+++++


How long should a person stay on the diet?

I did notice that not many diets included vegetables. Why is that?

Is it necessary to check urine for Ketones?

Thanks for all of the help. I appreciate it.

Bill

[speda1]

If its your first time ketoing, you might want to invest in the ketostix, but its not mandatory. Once you do it for a while you get used to the taste in your mouth and the smell of your urine enough to be able to judge whether your in ketosis or not.

Work a couple servings of veggies in and you might want to invest in some psillium husks (i.e. metamucil, sugur free of course) a good natural source of insuluble fiber.

[speda1]

Oh, and lose the skim milk...use whole instead.

[Crazee_786]

why use whoe milk when cutting??? ummmm, skimmed would make more sense (less calories). i am confused.

[speda1]

This is keto. Whole milk has more fat and less carbs.

[chrisg]

Originally posted by billwilliams70


How long should a person stay on the diet?

I did notice that not many diets included vegetables. Why is that?

Is it necessary to check urine for Ketones?

Thanks for all of the help. I appreciate it.

Bill

as long as you need to stay on it, fitnessman stays on all year!

veggies should be in there!!!

Its not necessary, but they've really help me with what to do and eat to get into ketosis!

[Anxed]

Originally posted by Crazee_786
why use whoe milk when cutting??? ummmm, skimmed would make more sense (less calories). i am confused.

personally, I avoid all milk, except post workout... the lactose is a carb that I dont really care to add to my diet.. I use water for all my non-post-workout shakes...

I do eat regular Extra sharp Cheddar quite a bit as well as my new found infatuation - Pepper Jack.. whoa that stuff is great...

[billwilliams70]

Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil}

Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty

Hey gang,

I forgot one question.....(I'm loaded with 'em huh?) What's the serving amount for items listed in Meal 5? Is it one Chicken Breast/Salmon or Tuna Steak/Hamburger Patty what?

Also, is bread (white or wheat) a no-no?

*Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet?

Thanks,
Bill

Oh, I like that Pepperjack stuff too.

[Anxed]

Meal 5 Question:
-----------------------

I generally go with 1/2 lb. of salmon/tuna, 1 chicken breast, 1/2 ground beef patty (I use the 90% fat free kind) (all uncooked weights) as a rule of thumb...

you could be real anal and get a food weigher, but I prefer not
to be as precise, as (from what most of the guys on here say), its best not to repeat the exact same numbers day in and day out, or your body will plateau (get used to it.. ie... keep shocking your body with different amounts)

Bread
-------------------

On Keto, bread is a no no, especially processed flour breads.

Hydroxycut
--------------------

Yeah, you can use this, if you can. i personally use Thermadrene, but they (ECA stacks) are all about the same.

[Roxie]

Originally posted by Anxed
you could be real anal and get a food weigher, but I prefer not
to be as precise, as (from what most of the guys on here say), its best not to repeat the exact same numbers day in and day out, or your body will plateau (get used to it.. ie... keep shocking your body with different amounts)
Wow, I did not know that, I have a digital scale and weigh everything! I'll take your advise and stop weighing my food. Learn something new everyday:)

[Roxie]

Oh yeah, lots of it, NATTY OF COURSE!! I just made a stir fry yesterday with sirloin and asparagus and then added 1 full tablespoon of natty peanut butter to my bowl!! YUMMY!!!!:)

[Anxed]

Originally posted by Roxie
Oh yeah, lots of it, NATTY OF COURSE!! I just made a stir fry yesterday with sirloin and asparagus and then added 1 full tablespoon of natty peanut butter to my bowl!! YUMMY!!!!:)

rock on!! that sounds deeee-lish! Im gonna have to give that a whirl... (btw.. bump on the Natty PB... )

[Awais]

keep the posts coming :D, but i dont see no more meal plans? :confused: looks like we had just a few ketoers :p

[Roxie]

Originally posted by Anxed


rock on!! that sounds deeee-lish! Im gonna have to give that a whirl... (btw.. bump on the Natty PB... )

Oh yeah, it is way delish!!! Fry it up with some wok oil, it has garlic and ginger oil in it! Hope you like it my "Natty Brother":D

[speda1]

Here's mine:

Meal 1: 2 eggs, 2 strips bacon.
Meal 2: beef jerky or 1/2 cup mixed nuts or an apple with <i>natural</i> peanut butter on it.
Meal 3: MRP, fish oil.
Meal 4: same food choices as meal 2.
Meal 5: Beef, chicken or fish, salad with full fat italian dressing, vegetables, fish oil.

Post-workout: 1 piece of fruit and 5 mg glutamine.

[Awais]

www.ketofoods.com ?

[Capricio]

exactly

[flexall454]

I would not eat that stuff everyday. For what I read most of their products still contain sucralose. Use them as a treat? ok once in a while, but eat REAL food to get your nutrition. Just My opinion. :)

Heres a little info I found:

SPLENDA
This is considered by many to be the best sugar substitute currently available.
Splenda is the brand name for sucralose, which is made from sugar by a patented process that replaces three of sugar's hydrogen-oxygen groups with chlorine atoms. This makes the resulting sucralose molecule extremely sweet (about 600 times sweeter than sugar) and extremely stable.

The manufacturer claims that unlike other artificial sweeteners, it will not break down or lose its sweetness when used in cooking or baking, or when used in beverages, like carbonated soft drinks, which typically have a high acidity. However, many Atkids have noted a decrease in the sweetness level during the baking process. The sweetness seems to 'fade' a bit, which is why some people also add a little stevia to their baked goods.

Also, sucralose cannot be metabolized (broken down) by the body's food-digesting enzymes, and therefore has no calories. More importantly, it has no effect on insulin or blood glucose levels.

The FDA granted approval for the use of Splenda as a general sweetener several years ago, and It has been in use since 1991 in hundreds of reduced-calorie and reduced-sugar products such as carbonated soft drinks, shelf-stable fruit drinks, jams, processed fruit products (e.g. apple sauce), yogurt, and baked goods.

Splenda is now widely available in the USA in most large supermarkets, as well as online.
You can purchase Splenda in packets, tablets or 'granular' form.

Be forewarned, however, that both the packets and granular have maltodextrin and / or dextrose as a 'filler' to increase the bulk of the sucralose, so that it can be measured the same as sugar (i.e., 1 cup granular Splenda = 1 cup sugar). And the maltodextrin filler has carbohydrates: .5g per teaspoon, 24g to a cup.

The packets of Splenda do not measure out the same as table sugar. Each packet is equivalent in sweetness to 2 tsp of sugar. The packets have 1g of dextrose per packet with a small amount of Maltodextrin; each packet = 1 carb.
This information was confirmed with the manufacturer.

This is From a 10 year ketoer I talk to from time to time.

[Roxie]

meal 1 Protein shake(designer whey, olive oil, soy milk)
meal 2 Tri-tip, slice of cheese, green beans with almonds
meal 3 tuna salad(tuna, olive oil, almonds, miracle whip)
meal 4 peanut butter,,,,YUMMY:D from the spoon :p
meal 5 roasted chicken thigh w/o skin, saute green beans w/olive oil and garlic

[Fredo]

where can you get ketostix at? GNC has them what about food marts like giant foods?

[97LT1]

Originally posted by Roxie
Oh yeah, lots of it, NATTY OF COURSE!! I just made a stir fry yesterday with sirloin and asparagus and then added 1 full tablespoon of natty peanut butter to my bowl!! YUMMY!!!!:) Ok. I'll agree with you buddy! :)

[brooklyn mike]

so let me get this straight basically u jsut eat anything that doesnt have any carbs?.. can u have any carbs what about sugar?....and if i try this and i am alittle chubby now will i be able to loose wirght and still put on mass....

[brooklyn mike]

i really wanna try this whole keto thing but i dont know much about it so can some one tell me the rules and do i jsut start it or do i have to work into it?...whats tkd?/...

[Manteca]

6 meals a day, sometimes 5 sometimes 7
in each meal:
ideally 32g protein per meal, varies from slightly higher or lower
less than 25g fat, sometimes at the limit sometimes none
0-10g carbs, usually closer to 0

I eat chicken, tons of lean beef, tuna, cheese, and well damn that's about it.

[speda1]

TKD - Targeted Ketogenic Diet....where you only take carbs pre and post workout.

[brooklyn mike]

so let me see if i got this right u only eat fats and protein and very little carbs the only real time u can eat carbs is before and after ur workout to restore glycogen levels. what about fat should u try to stay away from saturated or all fats r good?...and can u use a keto diet for putting on mass if ur some one who gains weight easily..

[speda1]

Here is the CKD thread, I think that's what your interested in:

http://forum.bodybuilding.com/showthread.php?s=&threadid=36497

Keto diets are primarily for cutting.

[jay_beast]

Meal 1: 2 whole eggs, oatmeal, 2 teaspoons of peanut butter

Meal2: Hot dog without bun, 2 scoops of whey protein and a fruit.


Those are usually my pre and post workout meals.

meal3: beef burger

meal4: 3oz chicken tighs(cooked)

meal5: 3-5 oz rib

meal6: designer whey protein bar


a whooping total of 1800 calories{protein:185}{fat:105}(carbs:50}

[Viol8tion]

1 whey shake w/ soy milk, multivitamin, i litre of water

4 srtips of beef jerkey or 1 slice of zero carb cheesecake:grin:, 1 litre of water

1 can of tuna, 1 litre of water

bacon and cheese omelete, 1 litre of water

chicken, steak, chilli con-carne, or any other meat dish without carbs 1 litre of water

if i am still hungry later in the evening i'll have some sugarfree jello or pudding

[MadAndy]

meal 1 (7am) - 2 hardboiled eggs, 3 smokey links(sausages)

meal 2 (10am)- 1 cup of cottage cheeze, 4oz chicken breast, 2 oz Monterey Jack cheese

meal 3 (1pm) - 1 can tuna mixed with 1 tbsp mayo, and 1.5 cups of lettuce with 2 tbsp of Buttermilk ranch dressing

meal 4 (5pm) - 12oz chicken breast, 1 cup of Green beans, 2 oz of honey roasted peanuts

meal 5 (10pm) - Isopure Shake(50g protein), 2 Servings of gatorade (28g sugar) - Post workout

sometimes i substitute turkey for the chicken breast, and a cup or so of steamed brocolli for the greenbeans

i know i should probably eat another meal before 4 and 5, but usually i'm out somewhere and don't really have the time to get back home till i workout

[MadAndy]

oops...double post...sorry

[billwilliams70]

Originally posted by billwilliams70


This one sounds the best for me....I'd have to modify to meet my schedule, input please on my modification.

Meal 1 (I wake up at 0500 for PT every morning) - Protein Shake with 1c Skim Milk

Meal 2* (I get back from PT at about 0730 each morning) - 4 whole egg omelet with serving of cheddar cheese

Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil}

Meal 4 (I go back to work around 1300 and stay until around 1700) - I haven't quite figured out what to have here yet.

Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty

Meal 6 (I go to bed between 2100-2200) another Protein Shake
*Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet?

Bill

I got it all figured out now:

Meal 3: Any fish, I got kinda tired of the creamy tuna melt. Sometimes I have leftovers from the dinner the night prior.

Meal 4: Slim Jim/Beef Jerky

Post-Workout Drink: 8oz Orange Juice, 1 scoop Vanilla Whey, 5g's Creatine, 10gs Glutamine

God Bless,
Bill

[Roxie]

Allllriiiight!!! Thank you to whoever mad this a sticky :D :D :D

[SPRWMN]

THESE ARE A FEW ITEMS THAT I HAVE BEEN EATING DURING KETO:

EGGS (SCRAMBLED OR HARD BOILED)
CHICKEN (WHOLE ROASTED FROM SUPER MARKET OR EL POLLO LOCO)
PASTRAMI
EAS CARB CONTROL COOKIES N CREAM PROTEIN BAR
MET RX EXTREME WHEY PROTEIN (8 DAMN CARB GRAMS)
BACON
DOUBLE CHEESE BURGER PLAIN W/O BREAD
TUNA AND TUNA SALAD
ALMONDS (SNACK)
PEANUT BUTTER (SNACK)
TURKEY JERKY (SNACK)

[SPRWMN]

AN ECA IS GOOD DURING KETO. THE EPHEDRA OR EPHEDRINE HELPS CONTROL APPETITE.

I GOT A COMMENT THIS MORNING WHILE I WAS EATING MY TUNA SALAD: DAMN, DON'T YOU KNOW WHAT A DONUT IS!!!

[97LT1]

I just noticed this.

Shame on me. :(X19

[Roxie]

Originally posted by 97LT1
I just noticed this.

Shame on me. :(X19

Why, it just went to a sticky maybe this morning or last night! You've got a pb reply in here!!! :)

[97LT1]

LOL!
Oh, i thought is was for awhile.

[flexall454]

Originally posted by MadAndy
meal 1 (7am) - 2 hardboiled eggs, 3 smokey links(sausages)

meal 2 (10am)- 1 cup of cottage cheeze, 4oz chicken breast, 2 oz Monterey Jack cheese

meal 3 (1pm) - 1 can tuna mixed with 1 tbsp mayo, and 1.5 cups of lettuce with 2 tbsp of Buttermilk ranch dressing

meal 4 (5pm) - 12oz chicken breast, 1 cup of Green beans, 2 oz of honey roasted peanuts

meal 5 (10pm) - Isopure Shake(50g protein), 2 Servings of gatorade (28g sugar) - Post workout

sometimes i substitute turkey for the chicken breast, and a cup or so of steamed brocolli for the greenbeans

i know i should probably eat another meal before 4 and 5, but usually i'm out somewhere and don't really have the time to get back home till i workout
Hey Andy I would cut out those honey roasted peanuts, they are basically covered in sugar(ala honey). Just my opinion.

[MadAndy]

without them i hardly have any carbs though...(doin the 50g of carb a day thing) should i go for something more grainy for my carbs?

thanks for the help

[MadAndy]

And also the morning of my 3rd day on Keto, i tested positive for moderate levels of Ketones on the ketostix

[hamakayna]

hey Andy,

here are some sources of carb that I use: lettuce, asparagus, brocolli, and celery. I try to fit them into three meals....
I also have some strawberrys for snack sometimes...

hama

[Richie]

mmmm strawberries covered in full-fat cream. yummy!!!Richie

[fitnessman]

I thought this would be a good sticky. I went in and cleared bumps and such.

I cant post my diet! It would scare even the most avid ketoer:)

Very good thread!

[chrisg]

hey fit, when are we gonna have a keto forum???

[chrisg]

I've recently discovered the joys of chicken and egg omlette from my local chinese restaurant. I just ask for my usual and they full make it for me with just chicken and egg nothing else!!!

[charles_tay]

sorry im new at keto diet, but do u guys remove the skin of the chicken??? or eat everything down??

[flexall454]

Originally posted by fitnessman
I thought this would be a good sticky. I went in and cleared bumps and such.

I cant post my diet! It would scare even the most avid ketoer:)

Very good thread!
Come on FIT I wanna see what the master eats :)

[hamakayna]

Hey guys, this is the link to the spreasheet i've been using to plan my meals, its been very helpful to me...hope it helps too....

It has an enormous list of foods already, but you can add others too...

remember to change ratio, weight, # of meals....

TIP: To find out the "ratio" I put one meal and then changed the ratio till I got to my daily intakes......then turned the meal# back to 6, and got the intake per meal.......


http://www.stanford.edu/group/ketodiet/download.html

It is called "Ketogenic Diet Meal Planner"

hama

[Awais]

MY POST A STICKY!!! YAYAYAYAYAYAYAYAYAYAYA!!

Thanks a bunch guyz! i feel so special now! how about a toast? HEHEHE ;)

well dont delete this post of mine :p

keep up the good work and keep posting more meal samples ;)

[SPRWMN]

FITNESSMAN,
WE WANT TO SEE YOUR DIET!!!!

JUST GOT BACK FROM NEW YORK, BACK ON KETO TODAY. GLAD AS HELL TO BE BACK IN CALI.

[flexall454]

Originally posted by charles_tay
sorry im new at keto diet, but do u guys remove the skin of the chicken??? or eat everything down??
Eat it all except for the bone of course. :)

[weltall]

yea it would be interesting to see fitnessman's diet

[brooklyn mike]

i started keto yesterday and im having trouble eating enough im jsut like never hungry and im defintlay not eating enough protein or fat a day....

[weltall]

Originally posted by brooklyn mike
i started keto yesterday and im having trouble eating enough im jsut like never hungry and im defintlay not eating enough protein or fat a day....

so then... eat more?

[Roxie]

Originally posted by weltall
yea it would be interesting to see fitnessman's diet Bump, I would love to see what a day is like for him!!

[ncage]

Hey guys i lost a bunch of weight on the ketogenic diet. I lost about 50 pounds. I am going to give you the details of my diet. I know it wasn't the most healthy approach but i lost the weight in 10 weeks.
I started out eating about 2000 calories a day for about 2 weeks.
The thing i noticed when i first started the diet was i got light headed and headaches were common ( i quite drinking caffine at the same time). After that i lowered it to 1500. I would never eat breakfast. For lunch i would usually have a taco salad or something similiar. For supper i would usually have a steak or a pork chop. I lost weight so fast it was incredable. I don't advise anyone doing this but when i would hit platues i would fast. Usually 1-2 days. One time 3. It would always get me through. I know not the most healthiest way to do it but hey i wanted to loose it fast and i did. Only time i would have carbs would be when right before i worked out. I would have a coke right before i left for the gym. It never bothered with my ketosis. I was always in deep ketosis the whole diet. Im not saying my approach is for anyone. Its just what i did.

Peace,
Ncage

[BMV]

Are you saying you lost 50 pounds in 10 weeks? How much muscle was that?!?!?!

[The Natural]

Here's what I've been doing for my keto diet:

Meal #1- 6 scrambled eggs, coffee, 2 glasses of water, multivitamin

Meal #2- Can of tuna w/3 pieces of cheese (it's a tuna melt), 2 glasses of water

Meal #3- 2 hamburgers w/o the bun in steak sauce, salad with lots of Ranch Dressing, 2 glasses of water

Meal #4- chicken breasts, or fish, vegetables, 2 glasses of water

Meal #5- Cottage cheese, small tsp. of peanut butter, 2 glasses of water

By doing this I went from 235 lbs. to 223 lbs. in exactly one month.

[charles_tay]

heres my diet, im 160lbs

meal 1 - 3 full eggs, 2 beacon, 1 beef sausge, 1 cheese
meals 2-4 are in school
meal 2 - 3 hard boiled eggs, 3 spoon PB
meal 3 - whey protien, wif 3 spoon PB
meal 4 - tuna in oil one can
meal 5 - 1 beacon, 1 chicken breast, 1 cheese, sardines, 2 sausages
meal 6 - 3 egg, 1 teaspoon olive oil, sardines, 1 sausage

thats all, of cos there are some morderations. any comments are welcomed. thanx

[flexall454]

Originally posted by charles_tay
heres my diet, im 160lbs

meal 1 - 3 full eggs, 2 beacon, 1 beef sausge, 1 cheese
meals 2-4 are in school
meal 2 - 3 hard boiled eggs, 3 spoon PB
meal 3 - whey protien, wif 3 spoon PB
meal 4 - tuna in oil one can
meal 5 - 1 beacon, 1 chicken breast, 1 cheese, sardines, 2 sausages
meal 6 - 3 egg, 1 teaspoon olive oil, sardines, 1 sausage

thats all, of cos there are some morderations. any comments are welcomed. thanx
You need to add some veggies. You are not getting hardly any roughage at all. You still need some good carbs each day.

[charles_tay]

ok thanx.

[charles_tay]

oh, is orange good or bad??? i jus peel the skin, and eat the wole thing down.

[flexall454]

Originally posted by charles_tay
oh, is orange good or bad??? i jus peel the skin, and eat the wole thing down.
NO! Oranges are bad, they are loaded with sugar(as are most fruits) Add some broccoli, salad, greenbeans ect.

[charles_tay]

ok so avoid fruits, and jus take veggies.

[flexall454]

Originally posted by charles_tay
ok so avoid fruits, and jus take veggies.
Yes. Some berrys in moderation and not alot is ok. I have some blueberries from time to time.

[Richie]

strawberries (in moderation) are one of my favorites with a little full fat cream. bump on the broccolli,salad & green beens. i eat tons of greens a day now. Richie

[The Natural]

How about peas? I've been avoiding them lately because I read somewhere that they contain around 30g of carbohydrate? Can anybody clear this up for me? Thanks! :)

[weltall]

just look on the back of the package.. they contain fiber so I would eat them, but you would better off be eating broccli

[flexall454]

Originally posted by weltall
just look on the back of the package.. they contain fiber so I would eat them, but you would better off be eating broccli
Bump on da broccoli.... I LOVE IT!

[brooklyn mike]

ive been on keto for 3 days and i lost about 5 pounds i hope alot of it was water from creatine but i do look a look less fat i also look flat....i cant wait to carb up tom cause im starvin for catbs...

[flexall454]

Originally posted by brooklyn mike
ive been on keto for 3 days and i lost about 5 pounds i hope alot of it was water from creatine but i do look a look less fat i also look flat....i cant wait to carb up tom cause im starvin for catbs...
I would not do a carb up so soon after starting. I would wait at least 14 days to let your body adjust to the keto. Personally I dont do the carb up day because it makes me feel like ****.

[brooklyn mike]

are u sure i think thats to long to gow ith out carbs?...

[flexall454]

I have been on keto for a year. Yes you'll be fine. Fitnessman the resident expert on keto has been on keto for 3 YEARS. You will make it 14 days. You'll feel like **** for a couple days but you'll end up feeling better than ever before. Least I do :) That is why it is a lifestyle for me not just a diet.

[Roxie]

Originally posted by flexall454
I have been on keto for a year. Yes you'll be fine. Fitnessman the resident expert on keto has been on keto for 3 YEARS. You will make it 14 days. You'll feel like **** for a couple days but you'll end up feeling better than ever before. Least I do :) That is why it is a lifestyle for me not just a diet. bump :) You are going to have to be strong, YOU WILL feel like sh!t at first, but it gets SO MUCH better after you get through that phase :) So much more energy!!! you can dooo iiit!

[Bizarre]

1st meal: 4 eggs

2nd meal: 1 tin of tuna with 1 tblspoon of mayonaise

3rd meal: around 250 grams of chicken breast or any lean meat with some green salad

4th meal: around 100-150 grams of skimmed milk (it has 5 gram carbs)

i think total carbs are around 7-8 grams from the salad and the milk..

so what do you think?

[ErEf]

breakfast 7:30
40 gram whey and 2 tbls EFA's
10:00 2 - 4 scrambled eggs baked with 2 tbls olive oil. little bit garlick, salt and pepper
12:00 1/2 tin salmon and 1 tbls mayo
15:00 other 1/2
18:00 150 gr. fish or chickenbreast with 1/2 pack frozen spinache with cream or a salad with chease or endivy or broccoli
21:00 - 22:00 40 gram protein with 2 tlbs EFA's

I went from 235 lbs to 224 lbs in 2 weeks.

[ErEf]

Originally posted by Bizarre

4th meal: around 100-150 grams of skimmed milk (it has 5 gram carbs)

i think total carbs are around 7-8 grams from the salad and the milk..

so what do you think?

why the skimmed milk and not the fatty one? fat is what it is about.

[Bizarre]

yesterday i had a carb up day (every 2 weeks) and i took like 80 gram carbs..was that too much? i weighted myself today and i noticed i gained 1 lb..but i performed really much better today in the gym than the existing week

[weltall]

i would be eating A LOT MORE THAN 80G OF CARBS, especially on your carb up day

[weltall]

Originally posted by Bizarre
1st meal: 4 eggs

2nd meal: 1 tin of tuna with 1 tblspoon of mayonaise

3rd meal: around 250 grams of chicken breast or any lean meat with some green salad

4th meal: around 100-150 grams of skimmed milk (it has 5 gram carbs)

i think total carbs are around 7-8 grams from the salad and the milk..

so what do you think?

you can't drink milk while on keto. it creates a sustained insulin spike

[flexall454]

Originally posted by Bizarre
1st meal: 4 eggs

2nd meal: 1 tin of tuna with 1 tblspoon of mayonaise

3rd meal: around 250 grams of chicken breast or any lean meat with some green salad

4th meal: around 100-150 grams of skimmed milk (it has 5 gram carbs)

i think total carbs are around 7-8 grams from the salad and the milk..

so what do you think?
You should actually be eating more than that. Thats not alot of calories and definalty not enough fat. EAT!!!! Its good for you.

[Bizarre]

i lost 30 lbs in a 5 weeks with that..


EAT!!!! Its good for you.

nah..i'll keep it cuz its works pretty fast..ill eat like a bull once i reach my goal (65 kilos-130 lbs) and start bulking up heavily..just need to get rid of the damn high body fat ..

but i may add another small 5th meal though..any ideas what should it be?

[SPRWMN]

30 pounds of what, fat or fat/muscle?

[Bizarre]

all fat.. i also do cardio before each workout for 20 minuties..its pretty good and gets me pumped up..

[flexall454]

Originally posted by Bizarre
i lost 30 lbs in a 5 weeks with that..



nah..i'll keep it cuz its works pretty fast..ill eat like a bull once i reach my goal (65 kilos-130 lbs) and start bulking up heavily..just need to get rid of the damn high body fat ..

but i may add another small 5th meal though..any ideas what should it be?
Well just remember the goal here: Do it healthy. 30 pounds in 5 weeks sounds like some muscle lose to me. I heard like 2 pounds a week is safe. Its just not that good for you to lose that much that fast. just my opinion though.

[ripped4life]

Also...remember this...DONT EAT BANANAS!!! I started a keto diet 2 days ago...and like a F*cking retard I ate some banans...not knowing the stats..I figured it couldnt have any carbs...to my surprise according to an online nutrition site 1 banana has 28g carbs...BBBBBBSSSSS, 2 days wasted with eating tons of fat..gj me.

[flexall454]

Originally posted by ripped4life
Also...remember this...DONT EAT BANANAS!!! I started a keto diet 2 days ago...and like a F*cking retard I ate some banans...not knowing the stats..I figured it couldnt have any carbs...to my surprise according to an online nutrition site 1 banana has 28g carbs...BBBBBBSSSSS, 2 days wasted with eating tons of fat..gj me.
Ripped-
All of your fruits will have carbs. They are loaded with natural sugar. You can have a small amount of berrys though. Just be smart about it and I would not start eating them until about after 2 weeks of hard core keto. Let your body adjust to the keto before you start adding those natural carbs back in(ie: fruits). Stick to greens for your carbs and you'll do well. Good luck.

[ripped4life]

thnx..I know, I'm stickin to just eggs, meats and greens..nothing else..heh.

[bufchk]

K..........I'm reading all of these and for a woman, my boss(the training GOD) He really is knowedgeable...........said no more than 10 carbs per day. I have been taking a mixture of flax,olive,safflower, and soybean oil. I'm going to have to give in and take in more yucky(saturated) fat to bring my fat up to par..........is 30 carbs too much and I should definately wait around 14 days to carb up right? It sucks but I've only been on it for 3 days and thank god a lot of my cravings are GONE!!

[fitnessman]

10g of carbs is plain silly. 30g is more like it. The lowest I recommend is 50g.

[flexall454]

Originally posted by fitnessman
10g of carbs is plain silly. 30g is more like it. The lowest I recommend is 50g.
WE HAVE A FITNESSMAN SIGHTING!!!!!!!!!! I Still wanna see your menu Fit.

[SPRWMN]

Finally Fitnessman,
I want to see your menu also.

[vapour]

this is my first tme on keto! what do you think of this diet?

i am 20 years old, 224lbs, 6ft 3in with 20% bf. i am trying to drop my bf to 10% so is this diet ok?


meal1; 3 scrammbled eggs, 3 rashes of bacon.

meal2; 2 pepperoni sticks, 2 oz cheese.

meal3; 2 1/4 pound burgers with mayo.

meal4; 1 scoop whey protein with 1pint of milk.

meal5; 10oz steak or chicken fillet with caesar salad with olive oil dressing.

meal6; only to be taken on workout days, straight after workout.
1 scoop whey protein with 1 pint milk.


should i change meal 4 to water rather than milk?

[fitnessman]

Been spending to much time moderating and not posting:(

My diet would scare you! I am starting a bulk sept 9th, will post what I eat for a day then. But remember, its not for everyone!

Vapor: Drop the milk!! Post workout needs to be juice with the whey. 30g of juice...Very important!
Meal 4, add something to slow down the absorbtion of the whey(drop the milk) like some walnuts, just about any nut will do.

[The Natural]

Fitnessman, I just e-mailed Dorian not too long ago, but was wondering if you had an e-mail address where I could contact you also? Thanks!

[bufchk]

I still have the question of should I wait 14 days before I carb up? I checked on a keto stick and it was trace........so I'll see what it is on fri.........

[fitnessman]

Load.

[Punisher007]

Originally posted by weltall


you can't drink milk while on keto. it creates a sustained insulin spike

I add a little bit of milk for my scrambled eggs, is that going to make a huge difference?

[The Natural]

Try using butter instead.

[weltall]

i wouldn't take the chance on the milk.. yeah just use butter instead

[p left nut]

how the hell do u lose weight on this diet

[weltall]

you need to read A LOT MORE before you come on this board and say something like that. come on.

[Richie]

Originally posted by Punisher007


I add a little bit of milk for my scrambled eggs, is that going to make a huge difference? maybe try some full-fat cream. Richie

[ErEf]

Originally posted by p left nut
how the hell do u lose weight on this diet
with every diet you have to eat less calories than you burn.

[The Natural]

Haha!! That was my next question. I've been trying keto for about 3 weeks and wondered why I was hardly losing any weight! Now, I'm seriously going to HAVE to count my calories. Can anybody tell me a good site where there's a calorie counter?

[ErEf]

i found www.fitday.com very handy.

[flexall454]

Originally posted by The Natural
Haha!! That was my next question. I've been trying keto for about 3 weeks and wondered why I was hardly losing any weight! Now, I'm seriously going to HAVE to count my calories. Can anybody tell me a good site where there's a calorie counter?
Well I dont think on keto that is totally true. I have not counted calories yet and I have dropped 60 pounds in 1 year. So I just make sure I get around 30 to 50 carbs a day from veggies. Eat alot of fat and protien. So far that has worked very well for me.

[Richie]

Originally posted by The Natural
Haha!! That was my next question. I've been trying keto for about 3 weeks and wondered why I was hardly losing any weight! Now, I'm seriously going to HAVE to count my calories. Can anybody tell me a good site where there's a calorie counter? you maybe getting carbs from a source you are unaware of. this happened to me when i first started until i began examining EVERYTHING i ate. be careful of sausages and most processed meats as a lot of them contain sugars. i 100% agree with flexall454. his approach is basically the same as mine and i'm dropping a considerable amount of fat as well. Richie

[The Natural]

You may be right--I'll give it another try... :)

[flexall454]

Originally posted by The Natural
You may be right--I'll give it another try... :)
You'll get it :) If you have any questions just post exactly what it is and we will help ya get on track. :)

IRT Richie- I think we all had that problem when we first started.


Natural- Make sure your not just reading the nutritional info, READ THE Ingredients- they(the manufactures) Hide so much crap in most foods its not even funny

[The Natural]

Thanks... thanks guys... I'll definitely be in touch!!

[Ralph Wiggum]

I'm 15 years old, 175 lbs., with aprox. 16-21% Body fat. Can someone please help me make a keto diet without eating tuna, other fish, or cottage cheese? Thanks

[Woodson]

Originally posted by Blindfaith
meal1: steak, 4 eggs, 4 pieces of bacon, 2 oz of cheese
meal2: 2 peperoni sticks and 2oz of cheese
meal3: 1 scoop of whey isolate, 2 tbsp of natural penut butter, 2 tbsp of olive oil, 8oz water, 5 ice cubes
meal4: 2 pork chops, 1 large ceaser salad with 3 pieces of bacon and lots of cheese
meal5: 2 hamburger patties with melted cheese with mayo and mustard
meal6: same as meal 3

Blindfaith...

how much proteing,carbs,fats and calories does that give you?

I need 194 g of Protein, 192g of fat and be under 20 grams of carbs under this keto diet, what you eat would that work?
do you have any suggestions? its so hard getting that much fat from foods.

thanks

[Woodson]

Originally posted by hamakayna
Hey guys, this is the link to the spreasheet i've been using to plan my meals, its been very helpful to me...hope it helps too....

It has an enormous list of foods already, but you can add others too...

remember to change ratio, weight, # of meals....

TIP: To find out the "ratio" I put one meal and then changed the ratio till I got to my daily intakes......then turned the meal# back to 6, and got the intake per meal.......


http://www.stanford.edu/group/ketodiet/download.html

It is called "Ketogenic Diet Meal Planner"

hama

how do I change the spreadsheet so I can enter my own grams its not workin

[weltall]

Originally posted by Ralph Wiggum
I'm 15 years old, 175 lbs., with aprox. 16-21% Body fat. Can someone please help me make a keto diet without eating tuna, other fish, or cottage cheese? Thanks

you can eat lots more on keto.. sasuages, bacon, eggs, all meat.. etc.. damn i miss keto

[bHsRassler]

With eating 6x a day, doesn't that bulk u instead of cut you? I know it depends on WHAT you eat. My question is, on keto, can you/ are you supposed to shed fat and gain muscle mass? Or is keto intended just to shed fat(make you weight less w/o gaining muscle)?

[weltall]

you can gain some lean body mass on keto

[flexall454]

Hopefully(*/kneels and prays to the keto GOD FITNESSMAN) Fitnessman will post his bulking keto diet soon. Hey Fit dont make me break out the Keto (batman) signal. :)

[ErEf]

I'm curious too.
But I've noticed that the way I eat now is much easier to live than high prot and low fat,carb. And it is more tasteful. I take more than I need per day for proteïn. The rest is fat and vegetables. I don't eat fruit, cause I do not know which I can and can't eat. Only Saturday I eat fruit. So I don't think I am losing musscle, but actually still am gaining force.

[RoughN_Tough]

Originally posted by bHsRassler
With eating 6x a day, doesn't that bulk u instead of cut you? I know it depends on WHAT you eat. My question is, on keto, can you/ are you supposed to shed fat and gain muscle mass? Or is keto intended just to shed fat(make you weight less w/o gaining muscle)?

No

Whether bulking or cutting you should always have 5-8 meals and snacks sombined a day. Whenever I start bulking I end up dropping my meals down to 5 from 8. By eating small meals or snacks round the clock you are constantly keeping your metabolism at it's peak, and are consistantly nurishing your muscles.

[RoughN_Tough]

Here is my diet/supplement/and workout routine
I do 30 minutes of moderate intensity cardio in the morning followed by approx. 1- 1 1/2 hour weight training in the evening, every Monday and Tuesday-Thursday and Friday. Wednesday Saturday, and Sunday I take off. Saturday is a cheat day for me.

Right now I weigh 220 pounds...and for those of you that remember a long while back, when I posted some Lipoderm-Y Before and After pics, I was 177......soooooo I am up 40 pounds from the last time I hit my keto plan (about 8 months ago).....FYI the weight gain was very much intentional. I ate clean but upped the calories, and decided to hit a tren cycle....I was a bit too small. This will be my 1st week back on my cutting plan....I know the timing of the season is off, but I feel it's time to see how really shredded I can get. I will take some before pics tonight(just like last time) and then every other week after that for the next 8 weeks. I am doing this au' naturael' as well. Here is my current plan.


5:30 Get Up and think of going back to bed

5:45 3 Hydroxycut and a large cup of black coffee with 2 equals

6:15 30 Minutes of Crosstrainer at level 12

7:00 6 Whole Eggs ( I also apply 7 squirts of Lipoderm after morning shower)
420 Calories/27g Fat/6g Carbs/42g Protein

10:00 1 serving of Optimum Nutrition Protein Diet MRP with 1 1/2 tbsp of Barlean's Flaxseed Oil
380 Calories/26g Fat/3g Carbs/35g Protein

12:30 3 Hydroxycut and 7 squirts of Lipoderm

1:00 6oz Orange Roughy, 1 cup Stirfry veggies, and 1 tbsp Sesame Oil
290 Calories/15g Fat/9g Carbs/26g Protein

4:00 1 serving of Optimum Nutrition Protein Diet MRP with 1 1/2 tbsp of Barlean's Flaxseed Oil
380 Calories/26g Fat/3g Carbs/35g Protein

5:00 PM Weight Training

7:00 (Post Work) 2 Servings of EAS Precision Protein with 1 serving of EAS CytoVol HP, and 2 tbsp of Skippy Peanut Butter
490 Calories/14g Fat/37g Carbs/53g Protein

9:00 1 Chicken Breast (200grams) with 8.75ml of Sesame Oil
240 Calories/11g Fat/0g Carbs/34g Protein

9:15ish (After evening shower) 7 squirts of Lipoderm

9:30 Bed Time


Totals:
2200 Calories
129g Fat
58g Carbohydrates
225g Protein

[ketofollower]

I'm 190 at 14% bf cutting down for 10 weeks,involved in a bet with my friend whos cutting on the 40/40/20 diet,the challenge is to look bigger and leaner in 10 weeks time,im gonna kick his butt with my super-strict diet



MEAL 1 -> 1 tsp olive oil + 4 whole eggs + 0.5 cup cottage cheese
(totals: 4g carbs,25 g fat,38 g protein)
MEAL 2 -> 2 chicken burger patty + 1 tsp olive oil + 1 tbsp mayo + 3 egg-whites + 1 yolk
(total : 2g carbs,20g fat,42 g protein)
MEAL 3 -> 1 cup cottage cheese + 1 chicken breast + 2 cheese slices + 5 almonds (total: 8g carbs , 35g protein , 22g fat)

MEAL 4 -> 0.5 can tuna + 1 chicken breast(with skin) + 1 tbsp mayo + some nuts
(total: 38 g protein,18 g fat)
MEAL 5 -> 1 tbsp olive oil + 30g whey + creatine(pre-wkout)
(total: 15gfat,3g carbs,30 g protein)
MEAL 6-> 35g juice + 40 g whey + creatine
MEAL 7-> 0.5 can tuna + 1 chicken breast + 0.5 cup cottage cheese + 1 beefburger(totals : 23g fat,45 g protein)
MEAL 8 -> 1 cup cottage cheese + 4 whole eggs + 1 tsp olive oil
(totals : 8 g carbs,24 g fat,40 g protein)

GRAND TOTALS:
CARBS : < 30g
PROTEIN : 280g
FATS : 142 g

[pudgydude]

just wondering about mayo. should i use the regular stuff or the low in fat stuff.

[ketofollower]

maan,dont be a sissy ur on a keto diet,low-fat stuff is taboo,go for the high-fat stuff.

[pudgydude]

that's what i figured from reading everything about the diet. another thing, do you add post workout protein to your daily total? I know you don't add the carbs from juice after a workout to your daily total because they are used right away.

[flexall454]

Originally posted by pudgydude
just wondering about mayo. should i use the regular stuff or the low in fat stuff.
The low fat stuff is generally higher in carbs than non low fat. They use sugar to make up for the lacking taste in low-fat items. DONT USE MIRACLE WHIP!! Use real Mayo.

[pudgydude]

what do you guys think of this article:

http://www.metabolicdiet.com/lowcarb101.htm

are there downsides to the ketogenic diet? i have some background in biochemistry and the ketogenic diet makes sense to me. i will be starting it in a few days.

[DefiKojiro]

I need to get a protein powder before I start Keto. Any recommendations or should I just go for the good old whey?

btw this would be post-workout and probably a meal

[Richie]

i'm more than happy with Optimum's 100% whey but you really don't need whey other than post-workout. have some whole eggs & some cheese or pork rinds instead of having whey as a meal. whey can cause an insulin spike which you DON'T want while on a keto diet. Richie

[weltall]

Originally posted by Richie
i'm more than happy with Optimum's 100% whey but you really don't need whey other than post-workout. have some whole eggs & some cheese or pork rinds instead of having whey as a meal. whey can cause an insulin spike which you DON'T want while on a keto diet. Richie

protein does not cause insulin spikes

[METALL]

alot of people have posted stuff here but none of them post their weight , height or any other important aspects of dieting.
This is a forum guys try to keep it somewhat technical sometimes, i mean its cool that u post your meals but doesnt help anyone if u dont know the totals of cal, pro, fat , carbs. Ohhh and someone said u have to be between 0 to 30 carbs a day, that not true. Varies between person and weight too and other factor i dont know much about. ask fitnessman for more info on that one.


Here it is: Im 205- 210 pounds, im 6"2, my first meal is around 8:30am
meal1 : 4 eggs, 2 slices cheese( like kraft, full fat), 1 tbsp olive oil
(400cal, 32prot, 8carb, 27fat)
meal2 : protein shake(optimum natural whey) and flax oil
(240cal, 22prot, 2carb, 16fat, 5 fiber)
meal3 : power bar
(240cal, 30prot, 3carb, 6fat, 2fiber)
meal4 : 7 ounces of Chicken breast(broiled or baked),
2 slices cheese, 1 cup Broccoli, 1 tbsp flax oil
(727cal, 73prot, 13carb, 44fat, 8fiber)
post work out shake( work out at around 5 or 6pm, around 30prot 30carbs- milk, chocolate syrup and whey)
meal 5: 6 ounces meat and corn or garbanzo beans
(480cal, 56prot, 22carb, 18fat, 6 fiber)

eat some peanuts if starving but i try to consume water otherwise
i drink around 1 gallon or more of water a day, no more than 1.5 i believe. my last meal is at 9 since thats the only time i got to eat my last meal. i go to sleep around 12am and wake up at 7 to 7:30, sometimes 8. Hope it helps guys. TTYL
bye

[Richie]

Originally posted by weltall
protein does not cause insulin spikes i said whey CAN cause an insulin spike. it is a fast acting protein which CAN spike insulin. i've researched and been on a keto diet long enough to know what causes an insulin spike and what doesn't. it must do it for me bacause as soon as i dropped whey except for post workout i got into ketosis a lot quicker.Richie

[pudgydude]

just wondering, to get my 30 to 50 g of daily carbs on keto days, the best sources are green veggies? how do i i know how much to eat? i want to keep my intake around 1900 calories for now. three more questions:

1) what does taking glutamine after workout (cardio?) do?
2) what does taking alpha lipoic acid on carb load days do?
3) the 30g of post workout carbs, should I just drink juice? is it better to use 30g dextrose, protein powder and water? does that cover the post workout requirements?

for info:
age: 26
height: 5'6"
weight: 190 lbs. (AAAAHHH!!)
Goal: Leaner body, no gut, more energy.

[fyerstarter]

This is my first post here, looks like a pretty active community!. Glad to have found it. Anyway here is my diet:

I am 22, 6'0, 185 lbs (down from 205). My goals right now are to continue to lose fat while gaining lean muscle mass (of course).

6:00am Meal 1 (Pre-Workout):

Shake: 1/2 Myoplex Low Carb Powder + 1/2 serving Optimum Nutrition Whey Protien + 1tsp Instand Coffee + 5g Creatine + 500mg L-Glutamine + 2 MultiVitamins (45g protein total)

*Workout*
Mon,Wed,Fri: Weights
Tues, Thurs: 35mins high paced cardio (12mins treadmill @ 7.5mph, 10mins bike @ level12, 10mins crosstrainer @ level12)

8:30am Meal 2 (Post Workout):

(a)Shake: 1/2 Myoplex Low Carb Powder+ 1/2 serving Whey Protein + Frozen Strawberries + 500mg L-Glutamine

(b)Shake: 1 serving Whey Protein mixed with Orange Juice + 500mg L-Glutamine

10:30am Meal 3 (Breakfast):

3 eggs (scrambled, hard boiled, deviled, or in an omellette)
2 slices Kraft Velveeta Cheese
3 slices of ham
1 bowl oatmeal

*Meals 4 and 5 are at Work*

12:30pm Meal 4 (Lunch):

(a)1 large package Tuna (usually in tuna salad w/ Miracle Whip, pickle relish, and celery)

(b)Chicken BLT Salad from Wendys (w/ Ranch Dressing)

(c)Chicken Breasts from home or El Pollo Loco

3:30pm Meal 5 (Mid Day Snack):

(a)Protein Bar

(b)2 sticks String Cheese + Slim Jim

(c)Cottage Cheese

8:00pm Meal 6 (Dinner):

Meat or Fish(steak, chicken breast, pork chop, salmon) + 2 cups vegetables (squash, brocolli, cauliflour, carrots) + 1 slice Velveeta Cheese melted on top

[/b]11:00pm Meal 7 (Before Bed):[/b]

(a)Cottage Cheese
(b)Chicken Breast
(c)2 eggs (Hardboiled or Deviled)

[SizeMatters]

Feedback welcome...

This is what works for me and is calculated for lean bodymass (78 kgs or 172lbs at 0% bodyfat) + appropriate calory deficit.

I like the liquid intake as I feel it allows for better timing of spikes and "fuel replenishment" loads.

I do this for a couple of weeks to get Keto fully working, then will switch to targetted keto diet using combination of carbs and creatine split over pre and post workout.

Will also add 500 calories+ or so on Fri dinner to respike metabolism.

Diet is:

8am Protein Shake 22 3 3
9am 45 mins Cardio
10am Shake + Flax 22 23 3
1pm 200 gms Chicken 45 5 0
100 gms Broccoli / Cauliflower 2.3 0.2 2
5 gms butter for cooking 0.1 8.1 0.1
3pm Weights
4pm Post Workout Shake + Flax 22 23 3
5pm 45 mins Cardio
Shake + Flax 22 23 3
7pm 250 gms Steak 54 10 0
100 gms Broccoli / Cauliflower 2.3 0.2 2
5 gms butter for cooking 0.1 8.1 0.1
10pm 50 gms Macadamias 3.8 38 2.2

Total Protein: 195.6 gms or 795 calories or 37% of diet total
Total Fat: 141.6 gms or 1286 calories or 60% of diet total
Total Carbs: 18.4 gms or 70 calories or 3% of diet total

Total Calories: 2151

Im going for maximum fatloss hence the 2 x 45 mins workouts. I think longer than 45 mins and you start becoming catabolic - so if muscle preservation is the goal (and we all know it is) then I think the workout is better split.

Weight is only done: Mon/Tue / Thur/Fri
Cardio is Mon-Fri
Wed/ Sat / Sun are full rest days.

[proteus3446]

I am 20, 205lbs, 6'2 12% bf

Im just starting keto after a 5 month bulking. I just have a few questiions i thought maybe someone could help me with.

1. I have 2 tubs of N-large 2 left over from bulking cycle, should i use that for post workout shake if only use hald recomended dossage ( 2 scoops, 300 cals, 44 carbs, 2.5 grams fat 26g protien)

2. should i drop down to the recomended calories for keto all at once or shold i cut it by around 500 every week)

[NoviceHardbody]

Meal 1: Omelet with cheese and ham

Meal 2: Tuna with miricle whip (fast meal, in between classes)

Meal 3: Hamburger with no bun, ranch dressing and salad with jalapenos and maybe a few black olives

Meal 4: same as meal 2 or maybe slim jims with cheese

Meal 5: Same as meal 3

Meal 6: Post work-out .. as of now I don't have any protein powder, so I have some apple juice and some sort of meat ie: hot dogs, hamburger or cheese. Sound ok?

Thanks ~J

[Malgavito]

is this a good diet?????


Food Name Servings Serving Size Cals Fat Carb Prot
Polish sausage cup, slicedoz, raw (yield after cooking)cubic inchsausage (10" long x 1-1/4" dia)slice (3-3/4" dia x 1/8" thick)Quantity not specified 704 62 5 30
Beef with barbecue sauce (mixture) cuprib with sauceslice with sauceQuantity not specified 914 42 15 111
Wendy's 1/4 Burger no bun -- Jr Cheese deluxe serving 200 14 0 19
Roll, white, soft cubic inchcrescent rollfoot long frankfurter rollhamburger, frankfurter, onion roll, ...medium (2-1/2" dia)pan, dinner, or small roll (2" squar...Quantity not specified 103 2 18 3
Smoked link sausage, pork and beef cup, pieces or slicesoz, raw (yield after cooking)cubic inchlink (4" long x 1-1/8" dia)link, NFSlittle link (2" long x 3/4" dia)Hillshire Farm Lit'l Smokie 54 5 0 2
Cheese, Cheddar or American type, dry, grated cuptablespoonQuantity not specified 560 46 2 35
PIERRE, Flame Broiled Beef Patty, product code 3871 piece 158 10 2 16
Totals 2693 180 42 216

[newlife01]

Fitnessman....


We're still waiting to see your daily food intake! ;-)

[METALL]

can someone give me some feedback on my diet
i have been loosing fat but just wanted to know if i could tweak it just a little more to optimize it

If fitnessman or Chitown can help me out it would be great!
thanx

[newbie1]

Does anyone here have a meal plan for someone weighing about 172 lbs and around 14% body fat? I'm new to keto and a eager to start it. Thanx

[pudgydude]

Does anybody out there have good recipes for Udo's Oil? I've tried making salad dressing with it but it always tastes awful. I don't think it's because of the oil, I probably just can't make salad dressing. Any suggestions would be helpful.

[Richie]

pudgydude, you could add a few squeezes of fresh lemon juice to it. i have this with olive oil and it works pretty good for me.

Richie

[squatlover]

1. 3 eggs + mushrooms fried olive oil
2. chicken breast (150g) + brocilli + mayo
3. sardines + oj (post workout)
4. 1 sausage + salami + celery
5. turkey rashers + cheese
6. 1 sauasge + turkey rashers + celery

original: 185 pounds 5.8 height bf: circa 18%

[csakiges]

Originally posted by proteus3446
I am 20, 205lbs, 6'2 12% bf

Im just starting keto after a 5 month bulking. I just have a few questiions i thought maybe someone could help me with.

1. I have 2 tubs of N-large 2 left over from bulking cycle, should i use that for post workout shake if only use hald recomended dossage ( 2 scoops, 300 cals, 44 carbs, 2.5 grams fat 26g protien)

2. should i drop down to the recomended calories for keto all at once or shold i cut it by around 500 every week)

Just some overall comments
Proteus - I take an nlarge post workout. I only take two scoops like you do then mix in another scoop of optimum whey and about 10 grams of glutamine and some flax seed oil. I definitely wouldn't recomend a whole serving of enlarge 80 or so grams of carbs seems quite high. Some of those extra carbs. might spill over into fat storage after glycogen stores have been filled.

As for some of the other overall comments I read throughout this thread that I don't think were addressed, IMO, I just feel that carbing up is important to do every week anywhere from 24-48. I saw a few posts saying to go a few weeks without carbing up, I just feel carbing up is crucial even when starting out, just to your overall health and maintaining muscle mass. That loading reboots your system so to speak and gets your anabolic hormones kicking again. Again, over a short period of time, keeping insulin levels low from carb. depletion I think is excellent, but when insulin is low (dropping test. and T3) the catabolic hormones are released breaking down muscle (glucagon and cortisol). Grant it, glucagon does work on mobilizing fat for energy at first but eventually on muscle too. Creating a state of euthyroid sick syndrome, where the levels of TSH and T4 are normal but the level of free T3 is low. I know the increase in fat and being in ketosis sets your body in a fat burning mode instead of glucose, but you still need to reboot your system every week. I just feel it is important to carb. load every week. Any thoughts and opinions I welcome.

[Richie]

csakiges, Par Deus did a 3 part article on his mind & muscle site about leptin levels and refeeds.

it can get complicated and it's quite long but a very worthwhile read if you have the time.

it backs up everything you're saying which i also agree with. i personally are have a half day (from Wednesday lunch till the end of the day) then all day Saturday.

this works much better for me than a 48 hour carb up on weekends which often led to spillover for me. plus the fact that i really start to miss the fats and doing it this way i just use the carbs as tools for the keto diet not because i crave them............never thought i'd say that!!!

Richie

[csakiges]

Great Richie,

Thanks for the info. Do you happen to have a link to that page. I would like to read it when I get time.

I do like the two seperate carb. days. I think as you said it is a matter of preference. It is a trial and error process. What is right for one person may not be totally right for another person. Good post!!

[newbie1]

How does this plan seem to you guys....

1: 2 eggs 3 strips bacon
2: can of tuna, 1 HB egg and 1 cup broccoli
3: grilled chicken salad
4: 2 oz cheese, tuna or chicken and 1/2 cup broccoli
5: ½ chicken breast, and very little veggies

I'm 5' 7"; 172 lbs; and 13.5% BF....I think I might be taking in too much protein and not enough carbs...I take hydroxycut (3 pills 2xdaily) and Nitro-tech post workout....I want to get down to 6-8% BF....I'd appreciate any response...thanx

[Richie]

csakiges. the site is www. m i n d a n d m u s c l e . n e t

minus the spaces. once you're in the site then click on "online magazine". there's some good info there that should keep you occupied for a while.

newbie1, your diet looks pretty good but personally i'd throw in some red meat a few times a week and maybe some fresh salmon instead of the tuna. it's cheaper and is a little more fattier than tuna so it's perfect for a keto diet.

you're not eating much veges so if you get a little bloated or constipated then add several serves of broccolli & cauliflower to your meat & fish meals. this is vital for fibre and filling you up.

don't know about nitro-tech. Optimum 100% whey is cheaper, excellent quality and comes highly recommended. have it post workout only. hydroxycut is good though so stick with it if you like it.

good luck. Richie

[csakiges]

Thanks Richie. Yeah, I have been on Par's site many times to look up some of his products, like 1-Test, amongst other things. I will make sure to check out the online mag too. Thanks for the help.

[rjd221]

What are good foods to eat on carb up days and what foods should i stay away from? Are a couple beers ok during this period?

[Richie]

Originally posted by rjd221
What are good foods to eat on carb up days and what foods should i stay away from? Are a couple beers ok during this period?

rjd221, yes, a few beers are fine.

i think the carb up period is just as experimental as the keto stage of the diet.
personally i like popcorn,cereal,pasta and now that it's summer here i'm eating a lot of fruit or fruit salads with frozen yogurt. it's a personal thing so if you like pizza & ice-cream then eat it.
i've read it's good to eat mostly high glycemic carbs the first half of the carb-up and mainly complex carbs for the second half.

also it's better to stick to clean fats from fish & EFA's etc. during the 24 hour period BEFORE you start the carbs then have some high glycemic carbs an hour or so before your last workout then after that begin your carbs.

for 2 days AFTER your carbs eat mostly fats & keep your protein slightly lower. i found i got into ketosis a lot quicker doing this.

Richie

[IPR]

Originally posted by weltall
protein does not cause insulin spikes

Richie is right, protein can cause an insulin spike (although not as marked as with carbs) and is more likely with a fast digesting protein such as whey.

Protein has both ketogenic and anti-ketogenic properties since 58% of the protein consumed appears in the bloddstream as glucose.

edit: sorry didn't realise it was such an old post, but worth noting anyway.

[IPR]

Originally posted by Richie
csakiges, Par Deus did a 3 part article on his mind & muscle site about leptin levels and refeeds.


I printed it, I think I read it, but have forgotten the details. Must go back and re-read. Thanks for the reminder Richie.

[crazybigmo]

--------------------------------------------------------------------
Sunday: Cardio
09:30: 6 Eggs w/ 5 Pieces Bacon
12:30: 6oz Chicken w/ 1 Cup Broccoli
03:30: 1 Can Tuna w/ 1 Cup Pecans
06:30: 12oz Steak w/ 8 Asparagus Spears
09:30: 1 Hotdog w/ Cheese
--------------------------------------------------------------------
Monday: Chest, Back, Abs
08:00: 6 Eggs w/ 5 Pieces Bacon
10:30: 1 Can Tuna
02:00: 2 Hotdogs w/ Cheese
Post-Workout: Protein Shake
06:30: 12oz Salmon w/ 1 Cup Broccoli
--------------------------------------------------------------------
Tuesday:Shoulders, Arms
07:00: 6 Eggs w/ 4oz Sausage
10:00: 2 Hotdogs w/ Cheese
12:30: 6oz Ground Beef w/ Cheese and 2 Boiled Eggs
02:00: 1 Can Tuna
Post-Workout: Protein Shake
06:30: 12oz Chicken w/ 8 Asparagus Spears
--------------------------------------------------------------------
Wednesday: Cardio
08:00: 6 Eggs w/ 1 Cup of Pecans
10:30: 1 Can Tuna w/ 4oz Sausage
02:00: 2 Hotdogs w/ Cheese
04:40: 6oz Salmon
06:30: 12oz Steak w/ 1 Cup Broccoli
--------------------------------------------------------------------
Thursday: Cardio, Legs
07:00: 6 Eggs w/ 4oz Sausage
10:00: 2 Hotdogs w/ Cheese
12:30: Salmon w/ 2 Boiled Eggs
02:00: 1 Can Tuna
Post-Workout: Protein Shake
06:30: 12oz Ground Beef w/ Cheese and 8 Asparagus Spears
--------------------------------------------------------------------
Friday: Light Workout on All Muscle Groups
08:00: 6 Eggs w/ 5 Pieces Bacon
10:30: 1 Can Tuna w/ Banana and Apple
Post-Workout: Protein Shake and 5 scoops of Powerade
START 48HR CARB UP!!!
--------------------------------------------------------------------
Here are the supplements that I am taking and when:

FLAX OIL 1000mg
Beverly Intl Nutr. - Ultra Size
Beverly Intl Nutr - Ultra 40
Beverly Intl Nutr - Mass (Amino Formula)
Beverly Intl Nutr - L-Glutamine

Ultra 40 and 4 Mass Aminos with every meal
Ultra Size, 3 flax oil tabs, and 5g L-glutamine after each workout

[Richie]

bigmo, your diet and training split looks very good.

how long have you been doing a keto diet & what does your post-workout shake consist of?

Richie

[HeavyLifta]

one question, should the post workout shake be the same as post cardio?

[crazybigmo]

Hey Richie I just started my keto-diet this week :-D I hope it works out well for me. I also just started to workout this week too, because I just got back to college and I can finally hit a gym.

The post-workout shake consists of vanilla flavored ultrasize (3scoops). 3 flax oil tabs and 5g L-glutamine.

[Richie]

Originally posted by HeavyLifta
one question, should the post workout shake be the same as post cardio?

HeavyLifta, Fitnessman recommends half the usual shake which would make it 15 grams of carbs & 15 grams of protein so this would be a good place to start. i also think he adds l-glutamine to his post-cardio shake as well.

crazybigmo, if you're feeling a bit bloated or constipated then add more green veges. i eat HEAPS of broccolli as i developed a real problem for a while and realised i wasn't eating enough fibre. i actually lose more fat eating more of this type of fiber. drink plenty of water as well. fiber & water go hand in hand for keeping you regular.

you're allowed 50 grams of carbs a day so if you have those carbs in fibrous veges then thats plenty and it'll also keep any hunger pains away. when you're adding up the carb grams don't forget to take away the fiber grams.


Richie

[crazybigmo]

So fiber carbs dont count?

Item Amount Fat Fiber Protein Carbs Calories
Broccoli 1/2 Cup 0 2.3g 2.3g 3.9g 22


So this means that Broccoli has not 3.9g carbs, but 1.6g?

[kendo]

Started Keto on Monday here's an example daily plan but I vary foodstuffs daily with same values.

I'm going with:

15* bodyweight =2340 cals

protein = 156g, 624 cals, 26% of cals
carbs = 50 g, 200 cals 8.5%
fat 168.4g =1516 cals 64%

1. 100g scrambled egg, 50g cheddar 26p 28f 350 cals

2. 110 g tuna in sunflower oil 5g mayo 24 p 29f 356 cals

3.80g chicken 27 g olive oil 25p 28f 352 cals

4 as 2

5 as 3

6 85g scrambled egg 45 g bacon 25p 27 f 352 cals

salad or green veg 50g c 200cals spread over 2-4

Target weight loss 30lbs over 20 weeks average 1.5lbs/wk

Before pics at www.bwtc.co.uk/keto/before.htm

[Richie]

Originally posted by crazybigmo
So fiber carbs dont count?

Item Amount Fat Fiber Protein Carbs Calories
Broccoli 1/2 Cup 0 2.3g 2.3g 3.9g 22


So this means that Broccoli has not 3.9g carbs, but 1.6g?

this sounds about right. the list i have says 1 cup=8 grams of carbs & 4 grams of fiber which means if your counting carb grams then 1 cup of broccolli would equal 4 grams of carbs.
this is how i work it out and i'm feeling much better (and fuller) now.
no hunger, no cravings and fat loss has actually started to become more noticeable again. and the most important thing is increased regularity.

Richie

[Godspeed409]

Well... Id hate to describe my diet, it changes too much.. Ive had great results on this diet this last year... mostly like everyone else i eat 6 - 7 small meals, all throughout the day. Anyone here drink Sugar Free Kool-aid? Beats regular water... 0 Carbs too. That is, if your not afraid of Aspartame... ;)

I do cardio 3 times a week, and workout 5 times a week. Cardio is jogging around 4.5 Mph. for atleast 30 Mins. after a workout. I just started back on Hydroxycut, i also use Glutamine with my protein post workout.

[Vel]

Sample meal plan: I weigh 180 lbs. I'm taking in 180 calories. I'm taking in 1.5 grams of fat for every 1 gram of protein.

meal 1: 1 hotdog, 2 whole eggs, 1 t spoon of flax oil.

meal 2: 4 whole eggs 2 t spoons of flax oil.

meal 3: 8 tablespoons of heavy cream w/ 16 grams of whey powder, 2 t spoons of flax oil

meal 4: 8 strips of microwaved bacon , 1 t spoon of flax

meal 5: 3 whole eggs, 1 slice of cheese, 2 t spoons of flax.

the end.

[Vel]

Originally posted by Godspeed409
Well... Id hate to describe my diet, it changes too much.. Ive had great results on this diet this last year... mostly like everyone else i eat 6 - 7 small meals, all throughout the day. Anyone here drink Sugar Free Kool-aid? Beats regular water... 0 Carbs too. That is, if your not afraid of Aspartame... ;)

I do cardio 3 times a week, and workout 5 times a week. Cardio is jogging around 4.5 Mph. for atleast 30 Mins. after a workout. I just started back on Hydroxycut, i also use Glutamine with my protein post workout.

aspartame can kick some people out of ketosis. I personally don;t touch anything sweet on a ckd until carb up.

[Vel]

Originally posted by kendo
Started Keto on Monday here's an example daily plan but I vary foodstuffs daily with same values.

I'm going with:

15* bodyweight =2340 cals

protein = 156g, 624 cals, 26% of cals
carbs = 50 g, 200 cals 8.5%
fat 168.4g =1516 cals 64%

1. 100g scrambled egg, 50g cheddar 26p 28f 350 cals

2. 110 g tuna in sunflower oil 5g mayo 24 p 29f 356 cals

3.80g chicken 27 g olive oil 25p 28f 352 cals

4 as 2

5 as 3

6 85g scrambled egg 45 g bacon 25p 27 f 352 cals

salad or green veg 50g c 200cals spread over 2-4

Target weight loss 30lbs over 20 weeks average 1.5lbs/wk

Before pics at www.bwtc.co.uk/keto/before.htm

is this a cutting diet? if so I think your cals are too high at 15*. Do 12-10. Lower your protein also. The body can clinically proven maintain its muscle mass on only 15% of your total cals daily coming from protein. Too much protein CAN convert to glucose as protein is I think 58% efficient at doing so.

By the way...50 grams of carbs is NOT keto, sorry. You need to retool that diet bigtime, IMO.

[wesley101]

How could 50G Carbs not be Keto


Didn't fitnessman long time ago say 10g carbs is way too low
and 30g should be okay

and he said 50g carbs was good...

Also how the heck you gonna get 50G carbs from just lettuce and salads... you must eat alot of it I mean really lots hehe


I eat about 35-40G carbs
I eat oatmeal postworkout like .4 cup of oatmeal..
other carbs come from either peanut butter or veggies..

[wesley101]

http://hardbodiessupplements.com/Ketogenicdieting.htm

Website I found about Ketogenic Diet...

It was a good beginners read..

[IPR]

Originally posted by wesley101
How could 50G Carbs not be Keto

Yes, 50g carbs is still keto. Actually anything below 100g can be ketogenic, but the the higher the carbs the slower the weight loss.

[wesley101]

Yeah I been on Keto for 2 days now ....

I have already seen my abs even more tighter than ever...
It's looking good...

I even lost a couple of lbs

Was 157.5 on weekend low carbs
then on monday was back up to 159
then i started keto for 2nd day and weighed myself
im down to 157 woot ...

I just need to shed a very tiny bit of fat left on my sides...

The lower my carbs the more fat it sheds...
I guess it's cuz it gets you to ketosis quicker...

every bit helps ... exercise , mimimal carbs...

but in no freaking way am i going to endulge myself in saturated fat.... I will absolutely not do that... I eat alot of Fats but all decently good fats from peanut butter, fishes, and meats (with george foreman grill)

hehe :)

[RonJ73]

George Foreman's grill is SUCH a godsend for Keto freaks. :) Changes the cooking time on a chicken breast from 25-30 minutes to like 7. It's awesome to be able to cook my lunch while I'm getting myself ready for work. It's such a time saver!

Although I'm just now consciously going into keto, I seem to have been in it for most of January. I shed about 18 lbs during the month of January (I still have a ways to go). So in addition to intentionally going into keto and adding the ECA stack back in, I should get some better results now.

Now I just need to get a body fat test, which I'm terrified to do. :)

[costasoldatos]

I started a keto diet today but instead of eating a bunch of saturated fat like bacon, hamburgers, etc... I am eating healthy fat. My fat intake is from Olive Oil, and lean fats. Here is what I ate today.

1st meal: 1 whole egg, 3 egg whites, Glass 2% milk

2nd meal: Can of Tuna, 1 teaspoon of Olive Oil

2 whole eggs, 2 egg whites, 9 shrimps

Protein bar with 23 grams protein, 13 grams fat, 2 carbs

9 shrimp

How does this look, do

Todays stats: 85 grams protein, 50 grams fat, 25 grams carbs

Is this Okay Please Help me

[IPR]

Originally posted by costasoldatos
I started a keto diet today but instead of eating a bunch of saturated fat like bacon, hamburgers, etc... I am eating healthy fat. My fat intake is from Olive Oil, and lean fats. Here is what I ate today.

1st meal: 1 whole egg, 3 egg whites, Glass 2% milk

2nd meal: Can of Tuna, 1 teaspoon of Olive Oil

2 whole eggs, 2 egg whites, 9 shrimps

Protein bar with 23 grams protein, 13 grams fat, 2 carbs

9 shrimp

How does this look, do

Todays stats: 85 grams protein, 50 grams fat, 25 grams carbs

Is this Okay Please Help me
What on earth is a "lean fat" LMAO :)

Okay, my comments are firstly how much do you weigh? Your calorie intake is very low, under 1000kcals which is BAD IMO.

- Eat the whole egg not just the white, your on keto remember, fat is good, and so is saturated fat. If your worried about cholesterol (which I wouldn't be), shrimps also have alot, seems odd to eat them but not egg yolks.

- If you do have milk, its generally the carbs that are the issue, why have 2%, drink full fat.

- Where is the fiberous veg? It seems all your carbs come from the milk and abit from the eggs and protein bar. Get rid of the milk, add green veg spread over a few meals.

Include some details on you physically so we can properly assess the diet you need.

[rjd221]

Originally posted by costasoldatos


Protein bar with 23 grams protein, 13 grams fat, 2 carbs



what kind of protein are you eating with 2 carbs?

Just curious

[costasoldatos]

I can understand people wanting to try Keto, but I think alot of people try it because it allows you to eat foods that everyone knows they shouldn't be eating such as bacon, hamburgers. I am on Keto but I eat all healthy fats. I get my fast from Olive Oil, whole eggs etc... I cannot justify eating bacon, hamburgers etc... I could not eat like that and believe in my head that this is healthy.

[Soop]

meal 1: eggs, ham cheeze, broccoli and spinach - scrambled. I make large quantities, so ready quickly

meal 2: chicken breast, melted cheeze, ranck dressing

meal 3: chicken caesar, fatty dressing

meal 4: (post workout)
2 Amino fuel 2000 immediately following, and 1/4 Pure protein bar.
Once home: 1/2 Myoplex, + 1/2 scoop vanilla Whey, natty peanut butter or almond butter added

meal 5: brats and sauerkraut

snack / craving killer: I take fatty cream cheese, I like whipped, sprinkled with splenda and cinnamon (got this from someone on the board) my spin: Cover with a tablespoon of natty peanut butter or almond butter, sprinlkle with additional Splenda. Note: I have found that if you go to a natty food store, it is much cheaper to get PB and AB that they make from scratch by just grinding the actual nuts. fresh and delicious.


I find the best thing for me is to take the time and prepare dishes in advance, so you have good food fast, rather than a simple piece of meat and cheeze. (Pre-prepare bacon, great on so many things)

Question: What is the bottom line on protein bars as a treat / snack. The impact v. nonimpact carbs. how do the nonimpact affect Keto??

[Soop]

To costa and other doubters of the science of the diet, I would suggest reading Lyle McDonald's book, it gives a good scientific and fitness explanation of Keto diets.

[Richie]

Originally posted by costasoldatos
I can understand people wanting to try Keto, but I think alot of people try it because it allows you to eat foods that everyone knows they shouldn't be eating such as bacon, hamburgers. I am on Keto but I eat all healthy fats. I get my fast from Olive Oil, whole eggs etc... I cannot justify eating bacon, hamburgers etc... I could not eat like that and believe in my head that this is healthy.

you will when you start to run low on energy then add some bacon, pork spare ribs, butter etc. and realise how much your energy increases.

i actually found i can get into ketosis a lot quicker by eating more saturated fats at the beginning of the week after the carb-up.
then even them out as the week gets longer by adding more good fats.
24 hrs before the carb-up i have very few (if any) saturated fats.

the "bad" fats do have their purpose. IPR has mentioned in other threads some very interesting articles on this topic. i know it's hard to get your head around this but once you see the results it brings you'll be gobbling down pork chops like there was no tomorrow.

Richie

[IwishIwasBuff]

Ive just started keto like 3 days ago , heres what I eat.

Breakfast: Around 9-10 AM

2 Eggs scrambeled, touch of pepper, 1 slice cheese and either 2 sausage patties or 4 strips of bacon

Lunch: 12pm

1 Can of tuna w/ mayonaise, onion, parsely, pepper, salt, lettuce. Hold nose and shovel into mouth

Around 2PM:
1 Chicken breast fried with seasoning, 1 tsp barbeque sauce

Dinner:
Steak or fish, 2 cups vegetables, hand full of peanuts or 2 spoon fulls of peanut butter


Most of the day I usually snack on string cheese, or carrots with home made ranch dressing. I hope this will workout..

[Soop]

I would cut out the caqrrots and replace them with broccoli, they are too high in sugar.

Same goes with the bbq sauce unless you are using the Atkins brand, 1g fat, 1g protein, no carbs at all.

[IwishIwasBuff]

For the barbeque sauce the one I use is 1tsp = 4g carb. Maybe ill use ranch dressing which is only 1g carb...Thanks for the tip

[Chrisk]

OMG

I finelly had time to come back and read here some more! ansd this thread JUMPED out at me!

I am thinking How do i get my wife to get on a keto diet? Is it good for LONG TERM use. she has a hard time with not eating what she wants HATES protien bars. I am at a loss of what to try!

She loves natrual PB but i think the BREAD is killing her! BP + J for breakfast! She's NOT a LARGE ass but I think she could loose some. perhaps i couls sway her onto this without her knowing and then let her learn the ways!

[RonJ73]

Unfortunately there's a decent amount of work associated with going on Keto, so you can't really "sneak" someone on it. :)

[Chrisk]

then perhaps I can try and talk to her. I have tried everything to help her but the wives always seem to rejecet what ou are telling them! They always think you ar etrying to make them look like some one else rather then just giving them some good advice!

hell she prob would listen the the neighbor about loosing weight more then I

[RonJ73]

Originally posted by Chrisk
then perhaps I can try and talk to her. I have tried everything to help her but the wives always seem to rejecet what ou are telling them! They always think you ar etrying to make them look like some one else rather then just giving them some good advice!

hell she prob would listen the the neighbor about loosing weight more then I

Well...Keto can be kinda evil at times too. If she's already fighting it, going on Keto and hitting the "Keto Low" that happens when you first start it can really knock her on her ass. You feel like total crap when you start it.

[Chrisk]

I am trying anything to help her! I mean hell she only need to drop 30lbs not bad compared to some people i see.

And it just seems like on a keto diet would alowe for more fredom of foods then some diets BUT I dunno if she is gonna beable to handle the suger bread deal. That her biggest problem sugers and breads!

[RonJ73]

Oh believe me, I know where you're coming from, but women can be stubborn creatures when you try to convince them of something....

Tread VERY lightly...they also don't like to be told anything negative about the way they look. :)

[Chrisk]

I have been trying to go VERY lightly! I have even been trying to kind of put my self out of the picture trying to explain(kind of like 3rd person). that's hard to do.

But I will read some more and maybe i can come up with a few meals for her!

All the problems I have been seeing with people trying to show her how to eat right( i Paid 2 g's for a personal trainer/nutritionist for her) is that they are the same meal day in day out. she get bored of that fast. she needs variety

[Rictor54]

Morning : eggs, sausages, water for drink, multivitamin, flaxoil, fishoil tabs, liver tabs

Afternoon : any kind of meat that is nice and fattening or just chicken breasts with kc masterpiece on them

Post workout : Optipromeal with flaxseed oil and 1 cup of oj (for glycogenic reasons)

Dinner: More meat with some veggies like salad etc

Last mean: Meat with veggies or 2 eggs etc

Tons of water throughout the day
1 xenadrine 2x day (dont wanna take alot of it, makes me feel shjitty)

Please give me opinions.

[IwishIwasBuff]

^^^^^^

You might want to drop the barbeque sauce...I think it has 6g carb per tsp. I usually have ranch dressing or ketchup

[Jesin]

ketchup is chalk full of carbs isn't it?

[RonJ73]

Originally posted by Jesin
ketchup is chalk full of carbs isn't it?

It's got a few in it, but it's no Maple Syrup. :)

Just don't overdo it.

[RonJ73]

I posted this to the Nutrition Forum in the recipies, but I figured some of you might not read it, so I would post it here too. This is really good to whip up and stick in the fridge. Microwave a half cup or so of it and pour it over chicken breasts or hamburger patties for a little extra flavor and fat with almost no carbs.

Ironically enough, it also makes an incredible cheese sause for your steamed broccoli and is WONDERFUL for masking some of the flavor. You can also mix it in some Tuna. It's like the all purpose sauce! :) It's great for our Italian members who miss their pasta... :)

-----------------------

Some tasty alfredo sauce. Pretty good for keto. Pour over your chicken breasts, steak or burgers.

1/2 c. butter or margarine
2/3 c. heavy cream
1 1/4 c. grated Parmesan (other cheeses will work too, if you want a cheddar sauce, or a pepper jack sauce, for example)
1/4 tsp. salt
dash of pepper

Cook noodles or fettuccine according to package direc-
tions. Heat butter and cream in saucepan until butter is
melted. Remove from heat. Add 1 cup Parmesan cheese, salt and
pepper; stir until sauce is blended and fairly smooth. Add to
drained noodles and toss until they are well coated. Sprinkle
with remaining cheese.

The entire batch has about
Fat: 187 grams
Carbs: 8 grams
Protein: 56 grams

Enjoy and eat well!

[Ziesmann]

Originally posted by ncage
Hey guys i lost a bunch of weight on the ketogenic diet. I lost about 50 pounds. I am going to give you the details of my diet. I know it wasn't the most healthy approach but i lost the weight in 10 weeks.
I started out eating about 2000 calories a day for about 2 weeks.
The thing i noticed when i first started the diet was i got light headed and headaches were common ( i quite drinking caffine at the same time). After that i lowered it to 1500. I would never eat breakfast. For lunch i would usually have a taco salad or something similiar. For supper i would usually have a steak or a pork chop. I lost weight so fast it was incredable. I don't advise anyone doing this but when i would hit platues i would fast. Usually 1-2 days. One time 3. It would always get me through. I know not the most healthiest way to do it but hey i wanted to loose it fast and i did. Only time i would have carbs would be when right before i worked out. I would have a coke right before i left for the gym. It never bothered with my ketosis. I was always in deep ketosis the whole diet. Im not saying my approach is for anyone. Its just what i did.

Peace,
Ncage

Wait a minute...this is bloody brilliant! Hear me out:

When you go on keto, you effectively switch your body's primary energy source from carbs to fats. But a fat is a fat is a fat. Your body doesn't distinguish between consumed fats and stored fats. When fasting, most people's body would think that it is starving and would drop the metabolism down, but his body still had an abundant source of its primary fuel so there was no need to drop the metabolism. That of course is why fasting worked so well for him.

Brilliant. Not really safe, but brilliant.

[biggulp]

hi I',m about to try out keto to drop some fat, around 2.5-3months.
Im about 235 20% bf i think

im shooting for 200-210

heres my diet
meal 1
8:45
Turkey, cheese and 2 eggs
meal 2
11:00
cheesy turkey and 2pcs broccli
Meal 3
2:30
chicken salad(5 romaine leafs) with cheese
Whey shake
meal 4
4:30
2 chicken sausage
Meal 5
7:00
chicken salad(5 romaine leafs) 1 egg
meal 6
9:00
peanutbutter and whey

and some flax oil at night
I'll also interchange chicken with tuna and mayo
And on sat night/sunday i plan to have a carb up day


Do i have too many carbs in my diet?
or are my fat/protein ratios ok?
any help would be very appreciated :D

[jay1514929]

I know I am nuts but I am researching the CKD and this is what I came up with and am going to follow... Now as I lose weight (if that happens lol) I will be dropping values to corespond to 12 calories per pound of body weight... I will drop the fat and carbs as needed but keep protein values the same until I am so low that I need to change the sources of intake...

My Ketogenic Diet
Current Bodyweight 230lbs
Lean Body Mass Roughly 180lbs



Low Carbohydrate Periods (Monday – Friday) target guideline
Total Calories Protein Carbohydrates Fat
2700 230 grams 30 grams 185 grams
920 Cal 120 cal 1660

Low Carb Phase:

Meal #1- 6 scrambled eggs, 2 tbsp. Flax oil
EGGS- (582 calories, 48 gram protein, 6 gram carbohydrates, 39 grams fat)
FLAX SEED OIL {1tbsp per serving}-(120 calories, 0 grams protein, 0 grams carbohydrates, 14 grams fat)

Meal #2- Can of tuna, w/3 pieces of cheese (it's a tuna melt),
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
CHEESE {1oz per serving}-(270 calories, 15 grams protein, 6 grams carbohydrates, 21 grams fat)

Meal #3- 2 hamburgers w/o the bun, salad with lots of Ranch Dressing,
HAMBURGERS {3 oz per serving}-(492 calories, 40 grams protein, 0 gram carbohydrates, 35.2 grams fat)
KRAFT BUTTERMILK RANCH {2tbsp per serving}-(150 Calories, 0 grams protein, 1 grams carbohydrates, 16 grams fat)

Meal #4- 2 chicken breasts, or fish, vegetables,
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)

Meal #5- Cottage cheese, 2 tbsp. Natural peanut butter,
COTTAGE CHEESE {1 cup per serving}-(217 calories, 26 grams protein, 6 grams carbohydrates, 9.5 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)


Low Carbohydrate Periods (Monday – Friday) actual
Total Calories Protein Carbohydrates Fat
2510 242 grams 33 grams 156.7 grams
968 Cal 132 cal 1410 cal

[jay1514929]

First Day of Carbing up (Saturday) target guideline
Total Calories Protein Carbohydrates Fat
4600 230 grams 810 grams 49 grams
920 cal 3240 calories 440 calories

Meal #1- 6 scrambled egg Whites, 3 Slices bread w 6 tsp. Grape Jelly, 16 oz. Orange Juice
EGGS- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)


Meal#2- Peanut Butter and Grape Jelly Sandwich, 2 Servings Gatorade
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)

Meal #3- Tuna fish Sandwich, 2 Tbsp. Low-fat Mayo, 2 Servings Gatorade
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
LOW-FAT MAYONNAISE {1 tbsp. Serving} –(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)


Meal #4- 2 chicken breasts, or fish, vegetables, 3 cups spaghetti, 16 oz. Orange Juice,
2 servings Gatorade
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

Meal #5- 6 scrambled egg Whites, 16 oz. Orange Juice
EGGS- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

Meal #6- Protein Shake, 2 servings Gatorade
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)

Meal #7- 16 oz. Orange Juice
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)


First Day of Carbing up (Saturday) actual
Total Calories Protein Carbohydrates Fat
3926 230 grams 639 grams 50 grams
920 calories 2556 calories 450 calories

[jay1514929]

Second Day of Carbing up (Sunday) target guideline
Total Calories Protein Carbohydrates Fat
2900 230 grams 405 grams 40 grams
920 calories 1620 calories 360



Meal #1- 6 scrambled egg Whites, 3 Slices bread w 6 tsp. Grape Jelly, 16 oz. Orange Juice
EGG WHITES- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)


Meal#2- Peanut Butter and Grape Jelly Sandwich,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)

Meal #3- Tuna fish Sandwich, 2 Tbsp. Low-fat Mayo,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
LOW-FAT MAYONNAISE {1 tbsp. Serving} –(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)


Meal #4- 2 chicken breasts, or fish, vegetables, 3 cups spaghetti, 16 oz. Orange Juice,
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

Meal #5- 6 scrambled egg Whites,
EGG WHITES- (102 calories, 21-grams protein, 1-grams carbohydrates, 0 grams fat)

Meal #6- Protein Shake,
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)

Second Day of Carbing up (Sunday) actual
Total Calories Protein Carbohydrates Fat
2828 218 grams 404 grams 34 grams
872 calories 1616 calories 306

[jay1514929]

PLEASE FEEL FREE TO CRITIQUE, SOME CHANGES HAVE BEEN MADE IN THE SOURCES OF CARBS AND PROTEINS

My Ketogenic Diet
Current Bodyweight 240lbs
Lean Body Mass Roughly 180lbs


Low Carb Phase:Monday to Friday

7:00 AM-Meal #1- 6 scrambled eggs, 2 tbsp. Flax oil
EGGS- (582 calories, 48 gram protein, 6 gram carbohydrates, 39 grams fat)
FLAX SEED OIL {1tbsp per serving}-(120 calories, 0 grams protein, 0 grams carbohydrates, 14 grams fat)

10:00 AM-Meal #2- Can of tuna, w/3 pieces of cheese (it's a tuna melt),
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
CHEESE {1oz per serving}-(270 calories, 15 grams protein, 6 grams carbohydrates, 21 grams fat)

1:00 PM-Meal #3- 2 hamburgers w/o the bun, salad with lots of Ranch Dressing,
HAMBURGERS {3 oz per serving}-(492 calories, 40 grams protein, 0 gram carbohydrates, 36 grams fat)
KRAFT BUTTERMILK RANCH {2tbsp per serving}-(150 Calories, 0 grams protein, 1 grams carbohydrates, 16 grams fat)

4:45 PM-Meal #4- Protein Shake w/2 Scoops, 1 Cup of Broccoli
PROTEIN {1 Scoop Serving}- (192 calories, 48 grams protein, 0 grams carbohydrates, 0 grams fat)
VEGGIES [green] {1-cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)

8:00 PM-Meal #5- Protein Shake w/2 Scoops, 2 tbsp. Natural peanut butter,
PROTEIN {1 Scoop Serving}- (192 calories, 48 grams protein, 0 grams carbohydrates, 0 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)


Low Carbohydrate Periods (Monday – Friday) actual
Total Calories 2429
Protein 254 grams 1016 Calories
Carbohydrates27 grams 108 calories
Fat 145 grams 1305 calories



First Day of Carbing up: Saturday

7:00 AM-Meal #1- 6 scrambled egg Whites, 3 Slices bread w/6 tsp. Jelly, 4 Scoops Malto
EGGS- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (320 calories, 0 grams protein, 80 grams carbohydrates, 0 grams fat)

10:00 AM-Meal#2- Peanut Butter and Jelly Sandwich, 2 Servings Gatorade, 2 Scoops Malto
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

1:00 PM-Meal #3- Tuna Sandwich, 2 Tbsp. Low-fat Mayo, 2 Gatorade, 2 Scoops Malto
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
LOW-FAT MAYONNAISE {1 tbsp. Serving} –(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

4:00 PM-Meal #6- Protein Shake, 2 servings Gatorade, 2 Scoops Malto
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

7:00 PM-Meal #4- 2 chicken breasts, veggies, 3 cups spaghetti, 2 Gatorade, 2 Scoops Malto
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

8:00 PM-Meal #5 Protein Shake, 2 Scoops Malto, 2 tbsp. Natural Peanut Butter
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

10:00 PM-Meal #7- 4 Scoops Malto
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (320 calories, 0 grams protein, 80 grams carbohydrates, 0 grams fat)


First Day of Carbing up (Saturday) actual
Total Calories 4358
Protein 222 888 calories
Carbohydrates 755 grams 3020 calories
Fat 50 grams 450 calories




Second Day of Carbing up: Sunday


7:00 AM-Meal #1- 6 egg Whites, 3 Slices bread w 6 tsp. Grape Jelly, 2 Scoops Malto
EGG WHITES- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)


10:00 AM-Meal#2- Peanut Butter and Grape Jelly Sandwich,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)

1:00 PM-Meal #3- Tuna fish Sandwich, 2 Tbsp. Low-fat Mayo,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
LOW-FAT MAYONNAISE {1 tbsp. Serving} –(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)


3:00 PM-Meal #4- 2 chicken breasts, or fish, vegetables, 3 cups spaghetti, 2 Scoops Malto
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
MALTODEXTRIN DRINK {1 scoop is 20 grams carbs} – (160 calories, 0 grams protein, 40 grams carbohydrates, 0 grams fat)

7:00 PM-Meal #5- 6 scrambled egg Whites,
EGG WHITES- (102 calories, 21-grams protein, 1-grams carbohydrates, 0 grams fat)

9:00 PM-Meal #6- Protein Shake,
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)

Second Day of Carbing up (Sunday) actual
Total Calories 2634
Protein 214 grams 856 calories
Carbohydrates 368 grams 1472 calories
Fat 34 grams 306 calories

[meestermontana]

A DAY OF KETO
I am 6'1, 210lbs however im not quite sure of my bodyfat. Im not fat by any means but i do have an extra 10-15 i want to lose. Heres a sample from my keto cutting diet.

Meal 1 : 3 Strips bacon, slice of hame, protein shake w/glutamine
PROTEIN-47.3
FAT-38
CARB-3

Meal 2: 3 cheesestrings
PROTEIN - 17
FAT - 11.6
Carb - 1.8

Meal 3: 2 chicken breasts, 2 slices mozerella
PROTEIN - 40
FAT - 10
CARB - 3

Meal 4: 3 slices mozerella, 3 slices kolbassa, can of tuna
PROTEIN - 50
FAT - 17
CARB - 5

Meal 5: Pose w/o shake with 33grams dextrose and glutamine

Meal 6 : Sole fish, brussel sprouts, cottage cheese and lettuce
PROTEIN - 45
FAT - 7
CARB - 5

Meal 7 - whey protein shake with glutamine and natural peanut butter
PROTEIN - 30
FAT - 10
Carb - 5

TOTALS:
PROTEIN - 229.2
FAT - 93.6
CARB - 23.8

[RonJ73]

From all I've heard, whey protein isn't real good on keto unless it's post work out. I can cause an insulin spike and knock you out of ketosis. However if it's working for you go for it.

[BIG 19-Nor]

loooow carb all the way!!!!! and super hi mono fat!!!!!

it the only way to go.....
lose fat not muscle!




by the end of the day i have eaten aprox. 329g of proten, 10g of carbs, and 120-250g of fat. = 2436-3606cal a day!!!!
and i lose fat and build muscle!!!

[Spotmepleez]

Meal one: 3 eggs boiled or scrambled. Protein shake with water.Multivitamin.
Meal two:beef jerky small pouch (teryaki is best low fat also)one boiled egg white.
Meal three:can of tuna or two and bottled water one boiled egg white only.
Meal four:protein shake vanilla flavor mixed with skim milk.
Meal five:Salmon grilled or tuna or chicken or sirloin steak lean cut of meat,turkey could also be an option.Broccoli or brussell sprouts around five or six peices.Bernaise sauce topping.
Meal six:protein shake and 60mg zinc tablets 30 minutes before bed.Add flax oil teaspoon if workout day.

Postworkout:protein shake skim milk with half teaspoon of creatine and maybe two or three strawberries to taste replenish some energy...Vitaminc 1000mg tablet,B6-complex vitamins.

This is my basic Keto diet,only cheats are Atkins mocha bar net carbs5 if i am starving and need boost. Eat as much fish and chicken as possible and tuna for lunch absolute must is the multivitamin and zinc. Feel free to add more egg whites as needed you can never eat enough and keep plenty of Protein low carb formula powder handy,i bought small battery operated mixer i carry in truck for when i need to replace a meal because it sometimes is hard to find place to stop and eat healthy.Good luck and please gimme feedback on my routine......

[SBeach]

I just eat several 8 ounce chunks of hamburger with pepper jack cheese every day also I have developed an addiction to string cheese.

[Fullwave]

I am 18 years old, 5' 11.5" , I weigh 160lbs. I believe I am pretty cut, as I can see the top 4 of my abs, just working on lowers, and removing chest fat.

I am not 100% sure that I am in Ketosis, but I have strived and have been working really hard on my diet to achieve it.

My quick question is, is it possible for someone my age, to stay in Ketosis, if I were to keep carbohydrate intakes under 60g?

The reason I ask is, I really limit my carbs on every one of my meals. Almost slim to none. Except for lunch, I have a Ham/Turkey and Spinach Sandwhich on 100% Whole Wheat bread. That bread provides me with 26g of my Carbohydrates for the day.

I'm pretty positive that I am able to stay around 50g of Carbs total for the day, even with that Sandwhich.

Basically, what I'm asking is, Should I remove that Sandwhich from my diet, and exchange it for a Ham/Turkey/Cheese Salad. Because 26g of Carb is extremely high for one meal? Or is it ok to have that sandwhich, as long as I keep my total carb intake under 50g for the full day?

Thanks.

[adriana]

first time doing CKD and i'm excited:

sample meal plan:

Meal 1 – 4 lettuce rolls – large lettuce leaf with cream cheese (total of 5oz of cheese), 4 egg white + 1 egg omelet, green tea

workout

Meal 2 – 10 almonds, 4 oz grilled turkey, 3 large lettuce leaves, 1 cup cucumber – all this made into a salad with 2 tablespoons low-sugar ranch dressing

Meal 3 – 5 oz water-packed tuna, 1 cup sautéed mushrooms, 10 green olives – all of this mixed together in a Spanish frittata-style mixture

Meal 4 – 3 oz mozzarella cheese, 3 stalks of celery

Meal 5 – 5 oz turkey breast stir fried with 2 cup mixed vegetables

This is a 32% protein/5% carbs/63% fat balance, 1900 calories

* 2 tablespoons of olive oil are used throughout the day for sauté and stir-fry

minimum of 1 gallon of water per day.

workouts: 3 days of weights, 3 days of cardio -- going back to basics :D

i'll be coming around here for more tips and help. please let me know if i'm making any glaring mistakes here. thanks.

take care,

adriana

[Carl_AK]

Just include all the yokes . . you're on keto afterall =)

[TheGMF]

I'm on day 2 of my first Keto.
This thread has helped so freakin much
thanks, everyone!

[Tidus]

does my diet look ok, this is the first time im doing CKD so..

i bulked up a bit to 195, used to be 160 when i cut last year, and im 6'0 about 20% BF

Meal 1: Scrambled Eggs with American Cheese, Strips of Bacon, Flax Seed Oil

Meal 2: Hamburger with American Cheese, Olive Oil

Meal 3: Slim Jim Jerkey, Italian Sausage

Meal 4: Grilled Chicken, Brocolli

Meal 5: Hamburger with American Cheese, Olive Oil

(Workout)

Meal 6: Post Whey Shake, Orange Juice

[Bouncer79]

Meal 1 (7:00am)- (in blender- 2 scoops low-carb egg protein, 1 tbsn natural PB, 10g glutamine, 1/3 cup fiber cereal, 5g creatine monohydrate, tray of ice, 1 3/4 cups water)
-5 egg whites, 3 whole eggs, 4 pieces lean turkey bacon

Meal 2 (10:00am)- 2 pieces grilled chicken, 2 cans of tuna in water

Meal 3 (1:00pm)- Low carb whey shake (40g protein), 8oz flank steak, piece of grilled chicken

Meal 4 (4:00pm)- Low carb MRP & I add 10g Glutamine to it, 2 cans of tuna in water

Meal 5 (6-6:30pm)-Low carb whey shake, 12oz steak, either piece of grilled chicken or can of tuna in water

Meal 6 (8:30-9:00pm)-POST WORKOUT- 10g creatine in a glass of iced tea immedietely after training... 15 minutes to get home... 10oz white fish or salmon, low carb whey shake

Meal 7 (11:00pm)-snack- cup of coffee and low carb protein bar




***EDIT.... LOL, it's funny to look back when you started out... hahahahahaha

[RonJ73]

Breakfast: 4 eggs, 4 turkey sausage links
Mid-Morning: PW: Whey Shake
Lunch: 1/4 lb Hamburger Patty, Cheese, Mayo w/dab of ketchup
Afternoon Snack: 1 Can Tuna, Mayo, Broccoli
Dinner: Chicken Breast, Pepperjack Cheese, Broccoli
Evening Snack: 1/4 lb Hamburger Patty, Mayo w/dab of ketchup

This is mine right now. The hamburger patties will be swapped out for ground chicken or turkey patties as soon as I can afford it.

[JohnY]

You might want to put meal 5 after meal 6. Working out then just having PW shake isn't enough nutrition. Plus having whey before bed isn't too good. Also I think you need a little more veggies. Also try to switch out OJ with grape juice for faster absorbing carb. Grape juice will goto your muscles better, OJ goes to your liver is what I've been brought to understand.



Originally posted by Tidus
does my diet look ok, this is the first time im doing CKD so..

i bulked up a bit to 195, used to be 160 when i cut last year, and im 6'0 about 20% BF

Meal 1: Scrambled Eggs with American Cheese, Strips of Bacon, Flax Seed Oil

Meal 2: Hamburger with American Cheese, Olive Oil

Meal 3: Slim Jim Jerkey, Italian Sausage

Meal 4: Grilled Chicken, Brocolli

Meal 5: Hamburger with American Cheese, Olive Oil

(Workout)

Meal 6: Post Whey Shake, Orange Juice

[Skywalker]

Ok guys, I am on day 3 of keto and i love it so far, but as far as appearance, pretty idol, but i know patience is key:)

MEAL 1 (730am): whey shake w/ h2o, 4 eggs, 2 egg whites, 4 strips bacon, 1 tblsp. catsup

MEAL 2 (1030am): 1 can tuna, 1 tblsp. olive oil, 1 tblsp. mayo, minute amounts of all the following: chopped onion, relish, peppers, pickles (dill), celery+1 HB egg

MEAL 3 (115pm): 8oz. lean steak with 2-3 ounces asiago cheese on top on bed of lettuce, all covered with 2 tblsp. olive oil

MEAL 4 (430pm): same as meal 2

workout-6pm

MEAL 5 (730pm): 8oz. 100% cranberry juice, 10oz. swordfish filet and lettuce+2 tblsp. olive oil+1 slice lean roast beef

MEAL 6 (1045pm): 2oz. salame+1oz. swiss cheese+1 tblsp. NATURAL PB

I have tried to get dextrose but every store around my area does not stock it, so I am ordering it online. As soon as I get it, I will replace the juice with: whey (40g) dextrose (35g) and h2o (12oz) in a shake.

lots of supps taken daily-multi/glutamine/vitamin C/flax

probably 1.5 gallons of h20 daily

what do you guys think?

THANX

[stryve]

god, i've always loved red meat. just haven't eaten as much because i am fat. but hell, i will go crazy with all the meat i can get a hold of. is that good?

[MyRush]

Originally posted by RonJ73
From all I've heard, whey protein isn't real good on keto unless it's post work out. I can cause an insulin spike and knock you out of ketosis. However if it's working for you go for it.

what about a protein blend - whey, milk casein, etc?

Is this better? I use Sports Pharma Lean Protein.

Thanks.Fred

[rjd221]

Adding some flax oil can help slow the absorbtion of the protein and less the insulin spike

[Jville-Dante]

Today's my first day of my keto diet, I've done a pretty good amount of reading and hopefully it'll work. I'm 5'11 190 BF 19%. Any feedback would be greatly appreciated.

1 - Omelet (4 eggs, 4 oz ham, 1/4 cup cheese)
534 cals, 33g fat, 5g carbs, 73g pro
2 - 1 TBSP Flax Oil, 1 Can Tuna
280 cals, 16g fat, 0 carbs, 33g pro
3 - 12 oz chicken, 1/2 cup rasberries, 1 cup canned pumpkin
530 cals, 13g fat, 11g carbs, 80g pro
4 - 1 TBSP Flax Oil, Small Salad w/2 TBSP dressing(1 cup lettuce,1/2 a tomatoe, 1 brocolli,1 stalk celery, 5 mushrooms)
307 cals, 25 g fat, 12 g carbs, 7 g pro
5 - 12 oz chicken, 1 oz almonds, 1 oz macadamias
800 cals, 49g fat, 3g carbs, 83g pro

Daily total - 2450 cals, 136g fat, 31g carbs, 276g pro

I didn't include my post workout juice/whey shake. I have the pumpkin in there for fiber, since I haven't picked up a supplement yet. Is 30g carbs too high? Like I said today is my first day on keto, so we'll see how long it takes me to get into ketosis. Well, I've enjoyed reading through this forum and hearing what everyone's own CKD is like. Any comments/suggestions?

[wasntme]

Originally posted by Jville-Dante
Today's my first day of my keto diet, I've done a pretty good amount of reading and hopefully it'll work. I'm 5'11 190 BF 19%. Any feedback would be greatly appreciated.

1 - Omelet (4 eggs, 4 oz ham, 1/4 cup cheese)
534 cals, 33g fat, 5g carbs, 73g pro
2 - 1 TBSP Flax Oil, 1 Can Tuna
280 cals, 16g fat, 0 carbs, 33g pro
3 - 12 oz chicken, 1/2 cup rasberries, 1 cup canned pumpkin
530 cals, 13g fat, 11g carbs, 80g pro
4 - 1 TBSP Flax Oil, Small Salad w/2 TBSP dressing(1 cup lettuce,1/2 a tomatoe, 1 brocolli,1 stalk celery, 5 mushrooms)
307 cals, 25 g fat, 12 g carbs, 7 g pro
5 - 12 oz chicken, 1 oz almonds, 1 oz macadamias
800 cals, 49g fat, 3g carbs, 83g pro

Daily total - 2450 cals, 136g fat, 31g carbs, 276g pro

I didn't include my post workout juice/whey shake. I have the pumpkin in there for fiber, since I haven't picked up a supplement yet. Is 30g carbs too high? Like I said today is my first day on keto, so we'll see how long it takes me to get into ketosis. Well, I've enjoyed reading through this forum and hearing what everyone's own CKD is like. Any comments/suggestions?

most people try to get there carbs under 20 and as close to zero as possible for first couple of weeks. 31 seems a bit high, maybe cut out the berries and pumpkin for now. get some sunflower seed kernel for fiber (planters) the small bag has 9 carbs and 7g fiber per bag. otherwise looks good. why do you have protein intake so high? just wondering im kinda new to this too. but i thought protein and fat should be closer together, and its easier to get into ketosis if fat is higher.

[deadW8]

Originally posted by wasntme
most people try to get there carbs under 20 and as close to zero as possible for first couple of weeks. 31 seems a bit high, maybe cut out the berries and pumpkin for now. get some sunflower seed kernel for fiber (planters) the small bag has 9 carbs and 7g fiber per bag. otherwise looks good. why do you have protein intake so high? just wondering im kinda new to this too. but i thought protein and fat should be closer together, and its easier to get into ketosis if fat is higher.

Um, no...Check out C-K-D.com they've got better info there. If you're actually lifting then you should take in 50g daily dietary carbs PLUS 30g post workout carbs.

If you're not lifting then 30g/carbs/daily is fine.

[wasntme]

Originally posted by deadW8
Um, no...Check out C-K-D.com they've got better info there. If you're actually lifting then you should take in 50g daily dietary carbs PLUS 30g post workout carbs.

If you're not lifting then 30g/carbs/daily is fine.
no need to be a smart as s:( not cool, but anyways i have checked out ckd com. and most also say under 20 not including pw carbs for first two weeks. everyone is different. but i know i would never enter ketosis with that many carbs.

[deadW8]

Originally posted by wasntme
no need to be a smart as s:( not cool, but anyways i have checked out ckd com. and most also say under 20 not including pw carbs for first two weeks. everyone is different. but i know i would never enter ketosis with that many carbs.

Sorry, wasn't trying to flame or be mean. (I'm pretty facetious by nature though.) But 20g/day is more of Atkin-ian approach I'd say.

Yeah, everyone is different and you'll have to experiment to see what your body is like. Fortunately I've been able to get into ketosis with 50g/carbs a day (plus the extra 30g/carbs post-workout). Then again I lift heavy on the 5x5 program and I don't follow the CKD routine/exercise. I lost quite a bit of strength my first 3 days or so on the diet but my body seems to be getting used to it.

But this is really more of a TKD/CTKD than a true CKD. For a strict CKD I'd say stay w/30g/carbs/daily.

[jspaur]

How does this look?
7am
Fat: 39g
Carbs: 4g
Pro: 39g

11am
Fat: 19g
Carbs: 11g
Pro: 27g

4pm
Fat: 39
Carbs: 4g
Pro: 39g

6pm
Fat: 19g
Carbs: 11g
Pro: 27g

9pm
Fat: 39g
Carbs: 4g
Pro: 39g

[deadW8]

jspaur: Your carbs look decent but the fat & protein ratios are wrong. It's not supposed to be a 1:1 fat to protein ratio. Again, this is a HIGH FAT diet NOT a high protein diet.

You won't enter ketosis because all that protein will simply convert to glucose in your body. If you haven't, I still recommend you check out C-K-D.com.

[Bond]

I posted this in the thread I made below.. but I'm also posting it here since this is the diet samples thread....








Day #2.


This is my diet so far:


Meal 1
2 whole eggs, 1 slice of ham, 1 slice of cheese, and bacon.

Meal 2
4 Hanburgers with 4 slices of cheddar cheese. 1 chicken breast with mustard. Broccoli with olive oil, balsamic vinager and lots of ranch dressing.

Meal 3
1 can tuna with olive oil and real mayo.

Meal 4
Chicken, or ham, or a low carb bar or whatever low carb food I can eat on college.. lol.

Meal 5
Almonds. 2 whole eggs and 2 egg whites. Broccoli with olive oil, balsamic vinager and lots of ranch dressing. Cottage some other cheese.




What do u guys think... how's it going so far??

[philemon666]

Hi

Been missing from the boards for some time and getting back from my honeymoon in Cuba (8 pounds heavier), I thought I'd delve into the unknown of Keto.

My first thought was "must get back onto the BB.com boards", as ever the advice and opinions are fooking spot on!!

Well I'm going to give it a crack, so expect to see me begging for help over the coming weeks. I'll keep you informed of my progress.

One question though, going to start doing the HIT (Menzer) routine, anyone on Keto doing this? Does it make any difference vs. the usual grind?

Chow.

[TheChamp316]

thanks for all the info everyone,


does it matter what type of fats you eat? can it be sat. fats?

[thompsbj]

Originally posted by Roxie
meal 1---2 hard boiled eggs, 2 turkey sausages

meal 2--tukery burger, 1 cup spinach, 1 tablespoon olive oil, drizzle balsamic vinegar, 10 almonds

meal 3--chicken breast, green beans, 1 tablespoon olive oil, drizzle balsamic vinegar

meal 4--sting cheese, beef jerky

meal 5--salmon, asparagus and olive oil vingar dressing again

My diet is pretty boring, but it works for me. Every once in a while I will eat bacon, chicken thighs w/skin, but this is usually how I eat. Hope we are all helping:)

Boring? You have salmon, sounds like heaven to me.