Keto Log - New starter need help and tips needed
Ok so started a keto diet on Monday my diet is;
Breakfast : a 2 eggs omelette with cheese and 3tbs of olive oil
Snack 35g of mixed nuts
Lunch : 75g of tuna (tinned), 3tbls of olive oil, 30g of mayonnaise and lettuce
Snacks: protein shake, string cheese
Dinner : 1 breast of chicken, cheese, 3tbs of olive oil and spinach
Post work out I have another protein shake
Any advice on anything that could be improved on this would be great also has anyone got a better way of consuming olive oil? I really don't like it but obviously I have to have it in this diet.
My work out log is this;
Monday - biceps & triceps
1 - dumbbell press - 4 x 10
2 - dumbbell flys 4 x 10
3 - laying tricep extension 4 x 10
4 - standing dumbell curls 4 x 20 alternate arms
5 - tricep kickbacks 6 x 10 alternative arms
6 - abdominal crunches *3 x 100
Tuesday - shoulders & back
1 - shoulder press - 4 x 10
2 - dumbbell lateral raise - 3 x 10
3 - shrugs 4 x 10
4 - seated bent over lateral raises - 4 x 10
5 - dumbbell bent over row 6 x 10 alternative arms
6 - abdominal crunches - 3 x 100
Wednesday - rest day and 30 mins of cardio in the morning
Thursday - Legs
1 -squats 4 x 15
2 - reverse lunge 3 x 20 alternative sides
3 -*Dumbbell Swing Through - 4 x 15
4 -*Toe Raise - 20 x 5
5 -*Stiff Legged Dead Lift - 15 x 4
6 - abdominal crunches - 3x 100
Now I'm wondering what will be the best solution for my work out also? I have seen people doing a combined work out on Friday which consists of all your workouts put together and then go into the carb load and don't do any workouts over the weekend, or I have seen another workout that would give me a rest on Friday and then go back to the beginning from Saturday obviously I'm a beginner so would like any advice possible.
Cheers
Baz