Step By Step Keto Diet Plan!

Alright, I just read this whole first post about the diet, and I have some questions, I am cutting on 2300 calories right now, and I weigh 193 pounds, 6'0''. I am at about 162 LBM, so I would need 162 g of protein every day Monday-Friday, and then all of the rest of my cals go to fat? I went through a link and filled out this, does this look right to all of you for the Keto diet?

Keto Diet
Monday-Friday
162 LBM= 162 g protein at least per day
162 g protein x 4=648 protein cals

1652 cals to fat. /9 =183 g fat
Friday-Sunday

LBM in kg= 73.6
736 g carbs
2944 cals from carbs=70% of daily totals for Carb up days
Rest of 30% divided equally between fat/protein

4200 cals for first 24 hrs of carb-up
Cals from protein/fat=630
736 g carb
157 g protein
70 g fat

Seconds 24 hours
73.6 x 5=368 g carbs
1472 carb calories
2453 total cals
613 cals from protein=153 g
367 cals from fat=40 g

I really need clarification on the Friday-Saturday routine for the diet, and also, Monday-Friday are you trying to stay as close to 0 g carbs as possible? But I also read something about drinking 30 g carbs after my workouts Mon,Tue,Thur,Fri...

Your breakdown for the keto part looks spot on.

Your carbs in the PWO shake don't count towards your daily total (though they do count in your calories) because they get absorbed so quickly. Start with 15g of dextrose and see how that works.

It's not a no-carb diet. But the majority of your carbs should come from leafy green veg, nut or seeds, and the trace you get with eggs or cheese. No bread, rice, grains, cereals, milk etc.

Depending on how hard you train and how much muscle you are carrying, you might want to think about confining your carb-up to one day a week to start with. If you don't have problems with overspill (excess carbs turning to fat) then you can go longer. I would also be very conservative with some of the carb-up calculations. I'd go with maybe cals at 30-50% over maintenance, protein the same as normal, fat as low as possible, and the rest from clean carbs.

ok so lets sum it up....ive been eating low cars since march...im also taking t3..clen...efa...glutaime...igf-1...and nitrious oxide...

i do 30 mins of cardio everytime i work out ...which is 5 times a week...2 rest days....i cheat once a week every sunday... i am losing fat...but i still have that stubborn ab fat on the lower region...i am 12% bf, so u can see the top abs, but not the lower... do u think this diet will help me melt away the rest of the fat...?

i do eat carbs, in the morning i have oatmeal, with my eggs...i used to eat alot of wheat bread and wheat pasta but ive gotten rid of that now...also i do think its necessary to have a PWO shake with Carbs/Protein...

anyway...so your telling me i have to eat ZERO carbs, and then carb up on weekends...sounds fun...but it sounds like i will have no energy aswell during my work outs...ill give it a shot, but im keepin the PWO shake wth simple carbs...

PWO shake with simple carbs is fine, most of us do that. It doesn't count towards your daily carbs, just your cals. Oatmeal is not so good. It is low-gi, so it produces a smaller amount of insulin, but over a longer period, which is not good when you are eating high fat. If you must eat it, then stick to preworkout. However, since this diet is designed to increase your body's use of bodyfat, then try dropping all the non-veg carbs and encourage your body to use the fat.

This is not zero carb. You can eat lots of vegetables as long as they have plenty of fibre. A high fat diet doesn't fill up a plate, so you need the veg just to give you something to eat.

Just out of curiosity to know the mentality held here, why is there such emphasis placed on rest times in-between sets and exercises?

do some of you drink alcohol on carb ups?

does anybody know how i would bulk with keto. and during bulking with this diet well i still lose fat

It's almost impossible to lose fat and gain muscle at the same time unless you are a virgin.

Bulking on keto: Eat above maintenance and workout like crazy.

But between all the peanut butter, PWO milk, cheese and veggies on this diet, don't you exceed your max of 20 - 30 g of carbs per day??

No milk post workout. Just whey and dextrose. Keep milk for carb-up.

Peanut butter is not the best choice either. If you want nuts, go for walnuts, raw almonds, hazelnuts or brazil nuts. Much lower carb and better nutrition too.

Don't forget to subtract the fibre when you are calculating your carbs. That makes most veg only 1 or 2g per portion.

But almost everyone's sample diet includes a whole lot of natty peanut butter and milk with their PWO whey shake. Oh...just read that PWO shake with simple carbs don't count towards carb totals. Never mind then...

How much is one portion of veggies?

Is green tea alright??

Does it encourage carb use as opposed to fat use?

GreenTea is fine.

Is there any way to incorporate milk into this diet more then just once a week.

Really, keep it for carb-up. Milk has more carbs than you'd think just reading the label (100ml is a small amount) but it slows down digestion of whey, so it's not even suitable for PWO.

On saturday and sundays, do you not workout at all(especially on saturday)?

Because i've been following a carb-cycling type of diet for a while now, and my main habit is to put my heaviest,hardest workout on high carb days.

ok i read this entire thread and im still confused.. ok so milk is a crab load up day thing.

peanut butter is not the best, so what is? how are u suppose to eat the flaxseed and olive oil? just drink it like water?

im super confused about the diet plan..

can a guru help me figure out a meal plan if its not to much trouble.. if you can pm me and we can work one out.. cuz i really want o try this diet but im just really confused

ok i just did some math for the keto diet i want to start..

lets start by some stats on me.

male

17

5'10

237lbs

36% bf

i want to loss about 2 pounds a week


the math says i need 2844 calories a day

80 from carbs

760 from protein

2004 from fat

grams/day (over 5 or 6 meals)

222g of fat

190g of protein

20g from carbs

i want to lose 37 or so lbs to get to around 200lbs

does the math seem right to you guys??

and i still need help with the meal plan?

i want to take about a week to get my meal plans all read and broken down by how many g of fat carbs and protein i get from each meal so about a week of planing should be good

[QUOTE=maffie2]On saturday and sundays, do you not workout at all(especially on saturday)?

Because i've been following a carb-cycling type of diet for a while now, and my main habit is to put my heaviest,hardest workout on high carb days.[/QUOTE]

I don't know what form of carb cycling you use, but I do this as well. Since my high carb days consist of mainly oats and fiber one (not very calorically dense nor fast acting) I believe it is okay to have more regular high carb days. Furthermore, since there are typically more high carb days where you will probably go over maintenence, it is benificial to use those cals to fuel a killer workout and take advantage of the excess.

On keto carbups, I understand they can be quite different than a high carb day. Higher GI foods are often used like bagels and cereals. Since during the week the keto individual is busting their butt on limited calories and draining their muscle glycogen, this type of more aggressive feeding is okay. Resting on these carbup day(s) is probably a good idea since the idea is to replenish muscle glycogen that has been severely depleted and doing to much activity would only be counterproductive to that. This is all at least my understanding.

Depending on how active you are, you might be putting your calories a bit high. Don't forget, you want to feed your muscles, not your fat. Unless you are doing a physically demanding job, I'd set your cutting calories at around 2200.

You can either cook with your oil, or pour it over your cooked food, or make salad dressing from it. If you are really macho, you could drink it neat, but I've never managed that.

[QUOTE=unlovedwarrior]ok i read this entire thread and im still confused.. ok so milk is a crab load up day thing.

peanut butter is not the best, so what is? how are u suppose to eat the flaxseed and olive oil? just drink it like water?

im super confused about the diet plan..

can a guru help me figure out a meal plan if its not to much trouble.. if you can pm me and we can work one out.. cuz i really want o try this diet but im just really confused[/QUOTE]

read

'Really, keep it for carb-up. Milk has more carbs than you'd think just reading the label (100ml is a small amount) but it slows down digestion of whey, so it's not even suitable for PWO." - Eileen

Here's what I've eaten today fellas:

Blueberries (I get this special kind that are full of fiber and very low carb).

Eggs

Cheese

Bacon

Hamburger

Broccoli

Almonds

Salad w/ cheese, chicken breast, ranch, & olive oil.


How's that looking? This is my second full day of the keto diet, and I feel like death. One of my buddies tells me that it'll take 4 or 5 days for me to feel better.... that right now, my body is looking for carbs to use for energy, and its not finding any... so that's why I feel like total ****.

Yes, the first time you do keto isn't fun. The more often you do it, the faster and easier it gets. Eating some extra fat will help with sugar cravings and lack of energy.

Special low carb blueberries? How do you grow those?

What you are eating looks fine. Plug your amounts into [url]www.fitday.com[/url] and see how your overall calories and macros look.

[QUOTE=Eileen]

Special low carb blueberries? How do you grow those?[/QUOTE]

From the special low carb blueberry tree of course! :)

Isn't fruit a no-no?

Generally yes, but you will probably get away with the odd handful of berries. Much lower carb, higher fibre and a higher proportion of nutrients as well. Ideally, grow your own or pick wild ones.

Have you ever looked at the difference between a normal apple that you buy in a shop, and a wild one? It's hard to believe they are the same fruit.

I like this diet alot! I think I am going to start tomorrow. I read most of the thread and what it looks like is the atkins diet except for the weekdays? My questions are as follows.

1- on the atkins diet I hear it all comes back when you finish the diet. Does the same happen with this?

2- during the weekdays just pretty much eat all fat and protein doesnt metter what kind and you can have a low carb protien shake after a workout? And the weeknds you can just load up the carbs?

If this is the diet I can do this easily. I am probably 36% body fat with a ton of muscle too. Can I just eat anything fat and no carbs all day weekdays and it doesnt matter how late at nite you eat?

[QUOTE=chugg]I like this diet alot! I think I am going to start tomorrow. I read most of the thread and what it looks like is the atkins diet except for the weekdays? My questions are as follows.

1- on the atkins diet I hear it all comes back when you finish the diet. Does the same happen with this?

2- during the weekdays just pretty much eat all fat and protein doesnt metter what kind and you can have a low carb protien shake after a workout? And the weeknds you can just load up the carbs?

If this is the diet I can do this easily. I am probably 36% body fat with a ton of muscle too. Can I just eat anything fat and no carbs all day weekdays and it doesnt matter how late at nite you eat?[/QUOTE]

Also, can I get a list of veggies that I can eat as much as I want? I will stick with spinace for nolw until someone answers this. I am hoping someone answers tonite before I go shopping tomorrow. Also, can I eat all the cheese I want? I love cheese.

[QUOTE=chugg]I like this diet alot! I think I am going to start tomorrow. I read most of the thread and what it looks like is the atkins diet except for the weekdays? My questions are as follows.

1- on the atkins diet I hear it all comes back when you finish the diet. Does the same happen with this?

2- during the weekdays just pretty much eat all fat and protein doesnt metter what kind and you can have a low carb protien shake after a workout? And the weeknds you can just load up the carbs?

If this is the diet I can do this easily. I am probably 36% body fat with a ton of muscle too. Can I just eat anything fat and no carbs all day weekdays and it doesnt matter how late at nite you eat?[/QUOTE]

1. It depends how you structure your diet after you go off the CKD. If you get off and then start eating lots of carbs or refined sugars, then yes, you will gain it back. But if you maintain a ratio of macronutrients similar to that of CKD then chances are you will maintain your weight loss.

2. That's pretty much the gist of it. However, I wouldn't "load up" on carbs on the weekend. Just eat clean carbs for anywhere from 16 - 24 hours until you're satisfied. Don't go overboard though, then you'll just lose your progress.

Low-Carb Vegetables: Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley
Low-Moderate Carb Vegetables: Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower

[QUOTE=jaim91]1. It depends how you structure your diet after you go off the CKD. If you get off and then start eating lots of carbs or refined sugars, then yes, you will gain it back. But if you maintain a ratio of macronutrients similar to that of CKD then chances are you will maintain your weight loss.

2. That's pretty much the gist of it. However, I wouldn't "load up" on carbs on the weekend. Just eat clean carbs for anywhere from 16 - 24 hours until you're satisfied. Don't go overboard though, then you'll just lose your progress.

Low-Carb Vegetables: Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley
Low-Moderate Carb Vegetables: Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower[/QUOTE]

I can honestly say thatI stayed up very late last nite and read every single post available on bb.com about this diet because I dont wanna be that guy that posts the same questions. THere are alot of questions I still have and I am starting the diet as I type this eating my eggs.

Can I eat all the cheese I want?

I get hammered once every 2 weeks what alcohol can I drink to do this if I do it on my carb up day?

Is there anything in this diet that can take the place of ketchup (I love ketchup)

What are clean carbs? Food examples?

I dont understand what dextrose is.

some people say do cardio right away and some say waity til progress slows. Which is it?

Does it matter how late at nite you eat?

I can pretty much assure youthat after all my reading I did not see answers to these questions.

[QUOTE=chugg]
Is there anything in this diet that can take the place of ketchup (I love ketchup)

I dont understand what dextrose is.

some people say do cardio right away and some say waity til progress slows. Which is it?

Does it matter how late at nite you eat?
[/QUOTE]

Mayo on its own, or mayo with tabasco added to it.

Dextrose is glucose. Sold in supermarkets in the baking and baby section, in chemists, in health food and home brew places. Also on-line, but the postage will cost more than the dex, it's very cheap. Maltadextrin can also be used.

Moderate intensity cardio will help you get back to ketosis faster after your carb-up. HIIT (high intensity interval training) a couple of times a week will give your heart a good workout. You probably don't need more than that to start with if you are lifting hard. You can add in more cardio if you need to.

As long as you are eating below maintenance, you can eat in bed if you want. Just make sure you are eating six meals a day.

Keto is the GREATEST! After 4 days of feeling like I was dying, my body adjusted. My energy was great. My workouts (oddly enough) didn't struggle. I did 10 days straight for my keto 'induction' period... mid-week, I did have some PW carbs... because I destroyed myself on leg day and bench day... It seemed to work. In 10 days, I went from 205 to 200. My muscles look tighter... less puffy... harder... more ripped. I'm carbing up right now and loving it. I don't know how I'm going to get enough carbs... will probably eat some cereal.

Moving from very high glycemic carbs to lower glycemic as the carb load continues.... keeping the fat intake low... IS THIS RIGHT?

KETO RULES!

Congratulations.

Yes, move from high gi to lower. Start with bagels and cornflakes, and move to root veg and oatmeal.

Eileen thank you so much for your information. This is my second day on Keto. I am feeling really tired and having a very hard time eating enough (all this fat and protein is very satisfying).

I would love to hear about some great success stories...

There's a lot of them out there. After years of struggling with low fat diets and gallstones, I switched to keto and not only lost three stone (about 42lb) with amazing ease, all the gallstone attacks stopped too.

There's a lot of other people here who lost a lot of weight, and better still, a lot of bodyfat while gaining muscle.

[QUOTE=mellie8it]Eileen thank you so much for your information. This is my second day on Keto. I am feeling really tired and having a very hard time eating enough (all this fat and protein is very satisfying).

I would love to hear about some great success stories...[/QUOTE]

[url]http://www.c-k-d.com/forums/viewforum.php?f=9&sid=79257c4dd104a2c38f5473c279093920[/url]

All/ most of these people have good things to say about their experiences on the keto diet

Great link...

I am pretty excited... I bought Ketostix today and I tested 40mg/dL and I could not believe it.... I got my brother to test himself and he tested 5 mg/dL... Now is 40 a good number or is it a little high?

Also, I do not want to lose motivation but I am going on a business trip next week for seven days. I am wondering if any of you have some good tips for traveling and eating out... I will be traveling with Udo Erasmus so I will have a lot of Udo's oil near by....

[QUOTE=mellie8it]Great link...

I am pretty excited... I bought Ketostix today and I tested 40mg/dL and I could not believe it.... I got my brother to test himself and he tested 5 mg/dL... Now is 40 a good number or is it a little high?

Also, I do not want to lose motivation but I am going on a business trip next week for seven days. I am wondering if any of you have some good tips for traveling and eating out... I will be traveling with Udo Erasmus so I will have a lot of Udo's oil near by....[/QUOTE]

Chicken salad, tuna salad, greek salad, chicken wings, buffalo wings, chicken dinner, steak dinner.. I'm pretty sure these are all staples in most restaurants. You'll be fine :)

[QUOTE=BurritoJimmy]I have found that being on a ketotic diet is much better for fat loss than being on a low carb diet. 0 carbs is definitely the way to go. Here is some more of what I have found works really well.
Instead of working out all through the week, do a full body workout at the end of the carb up and have a post workout meal with carbs after that workout. Do as much low intensity cardio, ie walking, as you can. I would do low intensity as much as 4 hours a day. Drink a ton of water. Eat a lot of vegetables that only have fiber as their carbs. Don't eat unless you are hungry. Keep protein intake fairly low at around 0.8 g/lb bw. Saturated fats are okay, but unsaturated seem to work better. Lastly do not worry about losing too fast. If the loss comes mostly from low intensity activity rather than dropping calories then you can achieve phenomenal losses in fat.[/QUOTE]
how many calories would you recommend for this type of diet. right now im at 1400.[url]http://new.photos.yahoo.com/tajhnsn/album/576460762311575977#page1[/url]

I started the Keto diet 7 days ago... and it is going really good... I am finding the diet really easy... the only thing that is a bit difficult is eating enough food. I have not noticed any weight changes but I have not been workingout 100% the last week since I was feeling so tired from the diet but I finally have my energy back. I will probably wait a few more days to have a carb-up day!

Great isn't it? Finally, a diet where you are not constantly hungry. Yes, wait two weeks before you carb-up, and make sure you've worked all muscle groups.

I have a few quick questions

I've decided to give this diet a shot (I've been lifting about 3 months now and have put on 5 pounds just following a regular balanced diet... I seem to be carrying the weight ok but at 6' 190 I am carrying a bit too much fat)


I bought 1 gal of skim milk. I have always been a big milk drinking however I see that milk is prohibited on this diet. Is cheese ok or something to pass on?

I also bought 1 gal of orange juice to take with the whey suppliment after lifting. Is it best to just get rid of the orange juice and use water with the whey?

One other question. Is it ok to have 2 glasses of Gin and Diet tonic a night with this diet? I have developed a slight dependancy on alcohol and would prefer not to give it up entirely.

Oh yeah,

I'm not really looking for extreme and quick results to be honest. Just something balanced to lose maybe 20 lbs. I'm lifting/cardio merely to increase my strength and atheletic ability.


thanks to however responds.

I have a few quick questions

I've decided to give this diet a shot (I've been lifting about 3 months now and have put on 5 pounds just following a regular balanced diet... I seem to be carrying the weight ok but at 6' 190 I am carrying a bit too much fat)


I bought 1 gal of skim milk. I have always been a big milk drinking however I see that milk is prohibited on this diet. Is cheese ok or something to pass on?

I also bought 1 gal of orange juice to take with the whey suppliment after lifting. Is it best to just get rid of the orange juice and use water with the whey?

One other question. Is it ok to have 2 glasses of Gin and Diet tonic a night with this diet? I have developed a slight dependancy on alcohol and would prefer not to give it up entirely.

Oh yeah,

I'm not really looking for extreme and quick results to be honest. Just something balanced to lose maybe 20 lbs. I'm lifting/cardio merely to increase my strength and atheletic ability.

Thanks to whomever responds.

Sorry for the double post. 'Edit' doesn't seem to be functioning properly at the moment.

Cheese is fine, keep skim milk for the carb-up.

Give the oj away. Fructose will kick you out of ketosis and isn't even helpful during carb-up. After lifting, go for plain whey and a small amount of a high-gi carb like dextrose. Typical amount is 30g whey, 15g dextrose.

I hope you are joking about the gin. Even with diet tonic, two gins a night is a really bad idea. Apart from anything else, alcohol tends to hit you much harder on a keto diet. If you can't give it up, then you have a much bigger problem than an extra 20lb.

So here's the thing with me, I have a high percentage of bodyfat now, and everyone tells me to bulk, then cut. Not really excited about that - don't want to gain anymore fat. Then I read a book called "Ironman's ultimate guide to bodybuilding nutrition" and this diet was mentioned in there. I've been on it for 5 weeks. Not real strict, but dude, I've been building muscle AND cutting at the same time with it. My weights have all gone up, and faster than if I was just "eating clean". There are also a number of anabolic hormones that come into play aside from isnulin. This diet RULES ASS and really is rewarding...dude...ben and jerry's lowfat frozen yogurt. HOLY SHIZZ dude....carbs, low fat...I can actually indulge on this diet. Killer stuff.

Peace and chicken grease!!

I really hope that lowfat frozen yogurt was on carb-up....

"Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs."

Is that just the post-workout meal where you can only consume protein, or does that mean for the entire night after the workout?

I aren't sure I understand this part.

Pete

Eat a protein and carb meal (preferably whey and dextrose) immediately after your workout. Wait at least 60-90 minutes, then return to normal keto meals for the rest of the day.

To Blindfaith and all who will listen and provide constructive criticism:

I am roughly 250 lbs.

I am trying to begin a cyclical ketogenic diet (for the second time) but I am having a hard time turning my daily caloric needs into a manageable meal plan. This has always been troublesome for me. Math is simple, creatively eating the correct math is much more difficult. My issues aren't with discipline;

( My story [url]http://www.bodybuilding.com/fun/trans2.htm[/url] )

they are with preparing the correct roadmap... I have read Lyle McDonalds book along with Body Opus and agree with the principles but need to put the meals to paper.

For instance, during my low carb period, I know I need roughly: 50 grams protein / 6 grams carbs / and 42 grams of fat per meal over 5 meals in a day... But I am having a hard time equating this into which foods to choose.

I even have a calorie book (NutriBase Complete book of food counts). I have tried to assemble a plan several times but end up with terribly undesirable results.

Anyone have any suggestions? I would appreciate it greatly!
Jay

Start with the keto diet samples to see what other people's meals look like. And pick and choose what you like from there according to you individual tastes and needs. You don't necessarily HAVE to have 30 g of carbs throughout the day. You can have less, and lots of veggies (those don't really count because they're mostly fibre)