Keto diet - started this week

[vepar]

Hi gang!

I started as of this Monday with the Keto diet...

I have been reading the forum and I tried to summarize all the good advices to have a better start and not to loose too much time with experimenting with all the % of P+M+C, calories, workout and so on..

Age : 30 yrs.
BF : high - do not know the exact %
Weight : 101kg or 221 lbs.
Height : 185 or 6'1''

I've measured as well my waist, biceps, chest,...but the numbers are back home - I will post them this evening..

Goal : reduce bodyfat in the next couple of months

Workout : 4x week (gym + 30 min cardio) + playing soccer 1x week

Let me say that prior starting with the real Keto diet (this Monday) I've been reducing for the last couple of weeks the intake of carbo during all of my meals (not as now, but still I was on low carbs)..

This week (Monday) started for me with the following :
2741 calories of which :
1. fat - 183.3g
2. protein - 236.7g
3. carbs - 26.4

I eat eggs, tuna, beef, cheese, ham, flaxseed oil, olive oil, vegetables (mix durin lunch, and cucumber at evening), whey + creatine monohydrate (after workout) and a lot of water (3-5l)...

Tuesday was :
2225 calories of which :
1. fat - 145.5g
2. protein - 191.5
3. carbs - 25.2g

I eat almost the same menu as the day before only with a lower intake of the quantities...on a weekly basis (keto period) my goal is to keep the calories on the 2500-2600 (would love to hear if that's ok considering my goal is loose body fat and considering I do 5x a week cardio and 4x workout in the gym)

I sincerely hope I haven't made mistakes in my plan...if I have, I would love to hear the comments from the experts..

every word of support is more than welcome...

Thanks!

[Eileen]

Your calories might be a little on the high side, unless you are planning to skip carb-ups. Don't forget, if you are doing a regular refeed on carb-up, you have to keep your keto calories that bit lower to allow for an overall deficit.

[vepar]

Originally Posted by Eileen

Your calories might be a little on the high side, unless you are planning to skip carb-ups. Don't forget, if you are doing a regular refeed on carb-up, you have to keep your keto calories that bit lower to allow for an overall deficit.

I am definitely going to skip the carb-ups the first week...while the second I will moderately use them (for 1-2 days)..

I plan doing keto diet for 12 days...then 1-2 days carb-up followed by 5-6 days of keto again...the plan is doing this kind of diet until I reach my goal (loose the unwanted fat)..

Q1 :based on my weight, what would you say that are my "maintenance" calories (amount)?
Q2 :I thought about having the same amount of calories during the carb-up phase, do you think that would be ok? or do I need to go a bit higher in calories intake during the carb-up phase?

[Eileen]

Personally, I reckon that around 13 cals per pound of total weight is maintenance for most people who commute to desk jobs, then hit the gym. Obviously it's higher if you have a manual job, or are breastfeeding, or doing military training etc.

Most of us would go for 10-11 cals for cutting. If you know your bodyfat/lean mass, then about 14 cals per pound of lean mass is a good cutting level.

You can definitely carb-up at maintenance or around there. If fat loss is your priority, I'd keep it to one day, or even less. Many people find that something like a Saturday morning depletion workout, and carb-up for the rest of the day, finish at bedtime, suits them well.

[gpappasmd]

Originally Posted by vepar

Hi gang!

I started as of this Monday with the Keto diet...

I have been reading the forum and I tried to summarize all the good advices to have a better start and not to loose too much time with experimenting with all the % of P+M+C, calories, workout and so on..

...

I sincerely hope I haven't made mistakes in my plan...if I have, I would love to hear the comments from the experts..

every word of support is more than welcome...

Thanks!

Hi Vepar,

I've had great success with the CKD, and I wish the same to you. Eileen has given you great advice (as usual!). If you are interested, you can buy Lyle McDonald's book on his website (bodyrecomposition.com). While it may be dry reading at times for the non-scientific, it is a good base of knowledge for planning a CKD.

Best of luck!

[vepar]

Originally Posted by gpappasmd

If you are interested, you can buy Lyle McDonald's book on his website (bodyrecomposition.com)

the book is on the way to me...I cannot wait to get it and read it!

@eileen - thanks for all the tips...

[vepar]

Today I had less total calories than the other days..

My meals consisted of : Tuna, olive oil, ham, beef steak, green salad + cucumber with a spoon of apple vinegar, eggs, cheese gouda, omega-3 capsules, whey + creatine (after workout), water...

Making it total of 2148 calories :
1. fat - 142.5g
2. protein - 196.3g
3. carbs - 11.4g