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doke87
09-21-2007, 10:27 AM
I am starting the Keto "anabolic diet" on monday and this is going to be my daily diet for the first two weeks (12 days).

Meal 1: 6 eggs, 2oz bacon, multi vitamin, 1 glucosamine, fiber supplement
totals: 765 calories, 56g protein, 54g fat, 0 carbs

Meal 2: 8oz Salmon, 1tbsp flaxseed oil
totals: 535 calories, 45g protein, 39g fat, 0g carbs

Pre/during workout: 1 scoop whey, 6 scoops XTEND
totals: 120 calories, 22g protein, 2g fat, 3g carbs

Post Workout: 2 scoops whey, 2 scoops XTEND, 5g Arginine, 5g creatine
totals: 240 calories, 44g protein, 4g fat, 6g carbs

Meal 3: 8oz chicken, 1tbsp flaxseed oil, 1 glucosamine
totals: 495 calories, 70g protein, 22g fat, 0 carbs

Meal 4: 8oz steak, 3oz colby cheese
totals: 745 calories, 91g protein, 40g fat, 3 carbs

Meal 5: 8oz cottage cheese, 2tbsp Natural Peanut butter, multi vitamin, 1 glucosamine, fiber supplement
totals: 440 calories, 31g protein, 26g fat, 18g carbs

and on off non-workout days I am going to cut out the pre/post workout shakes

Daily Totals: 3340 Calories, 359g protein, 187g fat, 30g carbs(workout)
Daily Totals: 2980 Calories, 293g protein, 178g fat, 21g carbs(non-workout)

the diet said to start at bodyweight x 18 which for me was 187 x 18=3366
and the breakdown was 52%fat, 45% protein...What do you all think??

jcosley
09-21-2007, 11:19 AM
Are you trying to BULK?

doke87
09-21-2007, 11:23 AM
well I am trying to maintain for about three weeks then I am going to start a bulking/hypertrophy program...I was just going by the 18 times my current bodyweight because that is what the book said to start with...Also it said that at this level I should stay at the same weight, lose fat, and put on a little mass...

gfundaro
09-21-2007, 12:50 PM
well I am trying to maintain for about three weeks then I am going to start a bulking/hypertrophy program...I was just going by the 18 times my current bodyweight because that is what the book said to start with...Also it said that at this level I should stay at the same weight, lose fat, and put on a little mass...

Hey :) In June I did HST and the anabolic diet...I gained a lot of water weight from the frequent carbups, but that came off right after I went back to keto. I gained a little size and some strength as well, my arms shaped up nicely. It was a lot of fun progressing in weights so frequently, and I got up to repping 180 on squats. I probably would've made more gains staying on it longer, but I wanted to cut down more before school started. From Jan-Aug I gained 5 lbs LBM and lost 3.7% BF, and I think doing Anabolic and HST helped my gains. Good luck!

doke87
09-21-2007, 01:05 PM
how do you guys think my diet looks?? pretty solid or does it need work??

gfundaro
09-21-2007, 01:26 PM
how do you guys think my diet looks?? pretty solid or does it need work??

I think it looks great, most people just eat 3 chicken breasts and some whey shakes and call it a day :p You've included a fatty fish, CC before bed, it all looks good. You'll have to see how the calories go, that's an individual thing. Do you know what you'll do for your carb ups?

doke87
09-21-2007, 01:34 PM
well i am only dreaming of what i'll be carbing up on right now...I have to do the first twelve days without them, but I will probably stick to low GI carbs...Starchy...most likely will have sweet/white potatoes, broccoli, oatmeal...and sort prolly throw in some pancakes...I'm not going to go to overboard with it

Druluv75
09-21-2007, 01:41 PM
looks good, Nothing to really add, I would swap some fish oils like cod liver oil for the flax.

Druluv75
09-21-2007, 01:42 PM
I think it looks great, most people just eat 3 chicken breasts and some whey shakes and call it a day :p You've included a fatty fish, CC before bed, it all looks good. You'll have to see how the calories go, that's an individual thing. Do you know what you'll do for your carb ups?

3 chicken breast a day wow, so where does the fat come from?

doke87
09-21-2007, 01:45 PM
looks good, Nothing to really add, I would swap some fish oils like cod liver oil for the flax.

ya I was thinking about that but by eating the Salmon I get plenty of fish oil...but you could always never have too much

doke87
09-22-2007, 10:27 AM
bump

fates_child03
09-22-2007, 11:20 AM
Solid looking diet man. You may have to adjust your calories a bit here or there depending on how your body responds but it looks pretty spot on.