Hey.. newb here.. can someone help me get started on the 'keto' diet..

The_Gift · 05-23-2007, 02:46 AM

hey.. ok.. im 16 almost 17... 5 6.. 150-155lb.. i have goo muscle mass and must be around 17-20 percent bf... I've never done keto before.. but my friend recommended it..

i've had neck pains recently and didnt workout for near a month.. but as the pains easing.. ive started back again and want to cut as much fat as possible for summer time while retaining or adding muscle mass..

can someone help me get started..

kunitkrzybear · 05-23-2007, 07:53 AM

i would bulk if i were you. 155 is my lbm im 220 @ 32%bf and im 5'7". If your like 155 at 17% bf you must be 127-130 lbm.

sanis · 05-23-2007, 09:30 AM

There is a wealth of information on these forums. Start reading the sticky topics.

Eileen · 05-23-2007, 09:34 AM

Keto is high fat, moderate protein, low carb. The diet is based on lots of fresh food like eggs, meat, fish, lots and lots and lots of leafy green vegetables, and whatever extra fats you need to make up your ratios.

You do not eat any bread, sugar, processed fats, processed food in general, fruit, milk, oatmeal, low-fat stuff, grains, root veg, beans. You eat whole eggs, not egg white. You only take whey after lifting, and you eat real food the rest of the time.

As a general rule, aim for as many grams of fat as protein at each meal.

The_Gift · 05-23-2007, 11:09 AM

is there like a sample plan for my lbm someone can help me put together.. including the on days and the carb up days on the weekend.. ive looked through the stickies.. but its hard for me to put something proper together..

Eileen · 05-23-2007, 11:46 AM

Eat 1g of protein per pound of lean mass, and that's 30% of your calories. Allow 20g of carbs and the rest should be fat.

For six days, eat keto meals, eggs for breakfast, meat or fish or chicken and lots of veg for other meals, and one day, eat a high carb, low fat diet, with lots of whole grains, root veg, egg white, slim milk and tuna.

The_Gift · 05-23-2007, 12:02 PM

weight: 155lb lean body mass: 125lb
mon-fri
125g protein 500cal protein
158g fat1930cal fat
20g carbs

36 hours
625g of carbs
60 g of fat

thanks for the responses.. i put together those stats...

how should i split everything up.. and i do have a workout program.. but what do i do in terms of the timing of the workout.. and foods.. etc..

jaim91 · 05-23-2007, 01:29 PM

Quote:

Originally Posted by The_Gift

how should i split everything up.. and i do have a workout program.. but what do i do in terms of the timing of the workout.. and foods.. etc..

What do you mean split everything up? Like, in terms of meals? You can either have 5 smaller meals per day or 3 larger ones and two snacks.

Post workout, have a shake with 20-30g of protein and 10-15g of dextrose