Step By Step Keto Diet Plan! - Page 57

Jets51 · 09-28-2009, 09:55 AM

ok so here is my break down:

Keto Days (Mon through Sat Night)
149g fat (56%). 235g protein (39%). 30g carbs (5%)

Carb-Up Day (All Day Sunday)
400g carbs (55%). 280g protein (39%). 20g fat (6%)

I opted for a bit higher protein...is this ok? Also, I don't plan on carb-up for 2 weeks bc I heard at first it is a good idea to remain in ketosis for a few extra days. Is this correct? So Sunday of week 3 would be my first carb-up (20th day) or should the sunday of week 2 (13h day) be my first carb-up.

Again, thanks for the info.

Eileen · 09-28-2009, 11:49 AM

The general rule is to do two straight weeks of keto before you carb up. There's absolutely no reason your carb-up has to be at a weekend, it's sometimes easier to have it midweek when you are not tempted by Sunday food.

It's possible to do keto with higher protein/lower fat, but there's no advantage, and it can make it harder to get into and stay in ketosis. I'd try it the regular way first and see how that works before you decided you need to tweak it.

Jets51 · 09-28-2009, 12:16 PM

the only reason i was going to tweak it at all was due to my pretty intense weight lifting routines and the want to preserve as much muscle as possible. Also, I've seen on these threads that fitnessman suggests eating 1g per pound if body weight in protein...

Eileen · 09-28-2009, 02:05 PM

If your maintenance is high, and you can cut on 13+ cals per pound, then yes. Most of us need to cut calories more than that, so everything gets lowered. Keto is muscle sparing, so you are not going to shrivel up. Be warned, when you go into ketosis and lose the water weight, your muscles will look small and flat. They haven't gone away, they are just waiting for carb-up to get all swollen and pretty again.

Jets51 · 09-28-2009, 02:35 PM

i'm 235...i'm going to be cutting with 2,410 calories on keto days...2,900 on carb-up day. Hopefully this works.

I'll try to keep a log.

Also, I was wondering if while using ketostix, readings could be off due to being diluted because of drinking a lot of water.

How quickly should I expect results? and if results are not being seen, how long should I wait to tweak the diet to work?

I chew gum a lot (ex-smoker and it helps). I chew stride, prob about 4-5 sticks per day. Each piece says <1g carb per stick. Should I be counting this a 1g carb on keto days? Could this potenially throw me out of ketosis? sounds like a silly question, but it is a normal habit.

Eileen · 09-28-2009, 03:05 PM

A lot of water could dilute urine to the point where it's hard to regisiter on ketostix. First thing in the morning or after a hard workout are the best times to check.

A lot of gum could affect ketosis, but a couple of sticks are fine.

When you start keto, you should see a pretty dramatic drop in water weight within the first week, then reasonably steady weight loss after that.

redbombshell · 09-28-2009, 07:11 PM

I've just spent hours reading through different keto articles and posts, and it sounds great and like something that would work for me but maybe I've read too much and have totally confused myself... HELP!

I'm 170lbs 5'5 probably 35% bf! I want to be 120 lbs 12% bf! I think a keto diet would be perfect for me b/c I love red meat, and don't really eat many carbs anyway, or have too many carb cravings. Just chocolate occasionally. Could you help me with amounts and percentages of what I should eat when and what days. I'm trying to figure it out on my own but not sure I'm getting it right.

Thanks in advance!

Doominatorx · 09-28-2009, 07:20 PM

Quote:

Originally Posted by Eileen

Yes. Don't carb-up for at least two weeks. It can take 2-4 days to hit ketosis the first time, after that (after carb-ups) it should be 1-2 days.

Thanks Eileen, really appreciate it

JamesRange62 · 09-28-2009, 10:04 PM

Ok so i finished my first week of keto and it went surprisingly well! But after my first carb-up i am experiencing major bloating. is this normal or do you think i just ate too much?

Eileen · 09-29-2009, 05:09 AM

Quote:

Originally Posted by JamesRange62

Ok so i finished my first week of keto and it went surprisingly well! But after my first carb-up i am experiencing major bloating. is this normal or do you think i just ate too much?

How much did you eat? After keto, things like bread will make you feel bloated. It's less of a problem if you stick to things like root veg and oatmeal.

Eileen · 09-29-2009, 05:12 AM

Quote:

Originally Posted by redbombshell

I've just spent hours reading through different keto articles and posts, and it sounds great and like something that would work for me but maybe I've read too much and have totally confused myself... HELP!

I'm 170lbs 5'5 probably 35% bf! I want to be 120 lbs 12% bf! I think a keto diet would be perfect for me b/c I love red meat, and don't really eat many carbs anyway, or have too many carb cravings. Just chocolate occasionally. Could you help me with amounts and percentages of what I should eat when and what days. I'm trying to figure it out on my own but not sure I'm getting it right.

Thanks in advance!

You sure you're 35%? That seems high looking at your picture.

Anyway, start with 1g of protein per pound of lean mass. That's 30% of your calories. Allow 20g for carbs and the rest is fat. You should find that the number of grams of fat and protein are pretty similar.

Eat keto for six days (two weeks the first time), then do a carb-up, but as fat loss is your priority, keep it short and conservative. Carb-up at maintenance for one day or less, and stick to food like oatmeal, low fat dairy, root veg, brown rice, wholegrains etc.

Ripnlean · 09-29-2009, 08:13 AM

Seeing As Eileen is always checking in on this, I figured its better than starting another pointless question thread:

Question for all>
when eating eggs do you go scrambled with some smart butter or use oil?
also, when on keto do you stir fry most things on butter as its a good source of fat?
Also, Can and Should I use CLA for this diet or Fish oil alone?

thanks

Eileen · 09-29-2009, 11:24 AM

I cook my eggs in regular butter. There's a local farmer makes organic homemade butter, but that's so delicious I usually end up eating it with a spoon.

Stirfry in butter, or olive oil, or coconut oil. Use Extra virgin olive oil for salads or eggs.

You can use CLA, but I'd take it as well as the fish oil, not instead of.

Ripnlean · 09-29-2009, 11:28 AM

Quote:

Originally Posted by Eileen

I cook my eggs in regular butter. There's a local farmer makes organic homemade butter, but that's so delicious I usually end up eating it with a spoon.

Stirfry in butter, or olive oil, or coconut oil. Use Extra virgin olive oil for salads or eggs.

You can use CLA, but I'd take it as well as the fish oil, not instead of.

That would be the plan on the CLA,
Thanks!

6 grams of CLA and 3 Grams of Fish Oil Daily

redbombshell · 09-29-2009, 06:08 PM

Thanks for the help... I will start it soon. Not sure when yet... Yeah my current before pics are on my progress pics, I used to model so my headshot is older. I want to get back into modeling and try competing too!

JamesRange62 · 09-29-2009, 09:33 PM

So would it be unsmart to take a carb blocker on your carb up days just to avoid taking in too many carbs?

Eileen · 09-30-2009, 01:46 AM

You might as well take Alli on your keto days to stop you absorbing fat.

No, just take your multi-vit and fish oil and that's all you need.

CaptainRon19 · 10-02-2009, 08:46 AM

I'm beginning a Keto diet tomorrow and I just need to get the math portion down, so I was hoping I could get some help here.

I'm 23, 5' 10-11" tall, and weigh around 205-207 lbs. I want to eventually get back down to 160 lbs, essentially where I was before I started packing pounds on in college.

I will be lifting monday, wednesday, friday and doing cardio on tuesday, thursday, and saturday/sunday.

I plan on eating 5-7 times a day between 9am-9pm. I was wondering what my initial total daily calorie intake should be for the first few weeks as well as the %'s of fat, protein, and carbs that I should be taking in.

Also keep in mind that I'm not particularly looking to build muscle mass. I mean if it happens I won't mind, but I'm mostly looking to get cut and harden/tone my body up, not get huge.

Any help is greatly appreciated.

Oh I almost forgot, is it necessary that I get Keto strips from the pharmacy? If not I won't but I kinda want to just to confirm that I'm going into ketosis.

Eileen · 10-02-2009, 09:29 AM

Keto stix are not necessary. You may find them fun to play with for a few days, but the novelty wears off pretty quickly.

You don't need to eat 5-7 times a day. And unless you are trying Intermittent fasting, I can't see the point of only eating between 9am and 9pm. Personally, I would eat when hungry, don't eat unless you are hungry, repeat again.

Aim for 1g of protein per pound of lean mass, which is 30% of your calories. 20g of carbs and the rest is fat. That's around 13-14 cals per pound of lean mass.

If you have no idea of your bodyfat/lean mass. then aim for around 11 cals per pound of total weight, and go 30% protein, 5% carbs, 65% fat.

Realmofo · 10-02-2009, 12:18 PM

Noting everything from you two who last posted. Im also starting tomorrow so I want to make sure I get this done correctly.

Examples of daily foods that you guys consume on a keto diet would be great. Ill be researching more and more guys, keep the info coming.

CaptainRon19 · 10-02-2009, 01:59 PM

Quote:

Originally Posted by Realmofo

Noting everything from you two who last posted. Im also starting tomorrow so I want to make sure I get this done correctly.

Examples of daily foods that you guys consume on a keto diet would be great. Ill be researching more and more guys, keep the info coming.

I just went to the store earlier and bought roughly enough food for a week or two that is within a ketosis diet. I bought some chicken and roast beef from the deli, some cottage cheese, bacon, sharp cheddar and pepper jack slices, natural peanut butter, eggs, several cans of tuna, two packs of bratwurst, two packs of sausage etc.

The most carb laden thing I bought was the cottage cheese at 6 carbs per half cup serving, not bad at all.

Anyways this diet is easier than I thought, now I just have to commit to the lifting routine and more importantly the cardio. I've never really been a cardio kind of guy, I usually get my exercise from playing sports with friends. I can't avoid the inevitable though, I must do cardio.

Realmofo · 10-02-2009, 02:29 PM

Quote:

Originally Posted by CaptainRon19

I just went to the store earlier and bought roughly enough food for a week or two that is within a ketosis diet. I bought some chicken and roast beef from the deli, some cottage cheese, bacon, sharp cheddar and pepper jack slices, natural peanut butter, eggs, several cans of tuna, two packs of bratwurst, two packs of sausage etc.

The most carb laden thing I bought was the cottage cheese at 6 carbs per half cup serving, not bad at all.

Anyways this diet is easier than I thought, now I just have to commit to the lifting routine and more importantly the cardio. I've never really been a cardio kind of guy, I usually get my exercise from playing sports with friends. I can't avoid the inevitable though, I must do cardio.

Thanks for the info man, ill be making my trip to the grocery store tonight or tomorrow.

Eileen · 10-02-2009, 04:34 PM

Typical keto food is eggs (with or without bacon) for breakfast, though steak is awesome. Fish with salad for lunch, steak or chicken or other meat and piles of veg for dinner. Cheese, nuts, sugarfree jelly, cottage cheese for snacks.

redbombshell · 10-02-2009, 08:38 PM

Quote:

Originally Posted by Eileen

Typical keto food is eggs (with or without bacon) for breakfast, though steak is awesome. Fish with salad for lunch, steak or chicken or other meat and piles of veg for dinner. Cheese, nuts, sugarfree jelly, cottage cheese for snacks.

Is the keto diet okay if you have high cholesterol? What kind of veggies should you eat?
I'm getting a Bodpod test done Monday and I will start keto right after that! If its okay for my health.

Eileen · 10-03-2009, 12:39 PM

In general, a good keto diet should improve your cholesterol profile (raise HLD, lower LDL).

Eat lots of veggies, asparagus, avocado, aubergine, broccoli, bokchoy, brussel sprouts, beet greens, cabbage, courgette, cucumber, cauliflower, chard, celery, celeriac, dandelion, fennel, green beans, kale, leeks, lettuce, mushrooms, okra, nettles, spring onions, radish, rhubarb, pumpkin, baby sweetcorn, turnip tops, peppers, olives, spring greens, spinach, watercress. Etc, etc, etc.

If you have health concerns, make sure you do clean keto. Fresh meat and fish, lots of veggies, olive oil etc, avoid things like deli meat or processed low carb food as much as possible.

redbombshell · 10-03-2009, 06:50 PM

Quote:

Originally Posted by Eileen

In general, a good keto diet should improve your cholesterol profile (raise HLD, lower LDL).

Eat lots of veggies, asparagus, avocado, aubergine, broccoli, bokchoy, brussel sprouts, beet greens, cabbage, courgette, cucumber, cauliflower, chard, celery, celeriac, dandelion, fennel, green beans, kale, leeks, lettuce, mushrooms, okra, nettles, spring onions, radish, rhubarb, pumpkin, baby sweetcorn, turnip tops, peppers, olives, spring greens, spinach, watercress. Etc, etc, etc.

If you have health concerns, make sure you do clean keto. Fresh meat and fish, lots of veggies, olive oil etc, avoid things like deli meat or processed low carb food as much as possible.

Do I eat lots of veggies everyday or just on the carb up day??

Eileen · 10-04-2009, 05:59 AM

Lots of green veggies every day (fill half your plate at every sit down meal) on keto, and pile on the root veg on carb-up. So broccoli, cauliflower, fennel, lettuce, spinach, kale, cabbage on keto, and potatoes, onion, carrots, beetroot and yams on carb-up.

Be prepared to eat more veggies than you ever did on a "balanced" diet. My vegetables cost me more than my meat does.

kimokalihi · 10-06-2009, 05:04 PM

I decided to give this a try. I certainly don't have it down yet but I tried cutting all the carbs out and it has been rough. I feel pretty ****ty and eating meat all day makes me not want to eat anything at all. I'm already really sick of meat. I don't even want to think about meat. Right now I can't imagine a meat that would taste good to me at this point and I only went 2 days so far.

Is there a list of ALL the foods I can eat that don't have carbs and will get me the required fat? The protein I'm not having a problem with, in fact I think I had too much protein.

I feel like a zombie. Kind of light headed and "blah". I understand this is normal.

Here's where I should be at.

160 Lean Body Mass
18 Fat 10%
160g Protein
640 Calories from protein
3600 Calories Daily maintanence plus 500 for mass building
2600 500 calorie deficit from maintanence level
1,960 (minus protein calories) = Fat calories
218g Fat

Here's what I ate yesterday.

I don't know if I can continue on this diet just because of all the meat I have to consume. I was disgusted by the end of the day yesterday. I'm hoping maybe there's some foods out there that I'm not aware of yet that meet the requirements of this diet.

All I want to eat right now is vegetables and fruit. And pizza maybe with lots of red pepper sprinkled on it.

kimokalihi · 10-06-2009, 05:14 PM

If I hadn't eaten that avocado and orange my carbs would have been much lower. I didn't know the avocado (actually 1 and a half avocados) had carbs or I wouldn't have eaten it. The orange I couldn't help eating.

kimokalihi · 10-06-2009, 05:28 PM

Let's say I don't do this diet but still want to go from about 10% BF to 5% BF. How do I know how many carbs, fat and calories I should eat? I want to eat a good amount of vegetables and fruit and peanut butter and wheat bread throughout the day. And I can't do that on this diet.

If I were to keep my old diet which has put on at at least 10lbs of muscle this year and 5lbs of fat but cut my carbs (figured out I was eating about 300g of carbs a day!) in half, do you think I could slowly loose fat? I want my six pack to show and right now you can only see the top row.