Keto Log - New starter need help and tips needed

[Baz147]

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

[exwhyzee]

most people wait a couple weeks before carb loading. I think the food and workout looks good. Try it out for a couple weeks and see how you feel. I think there is a depletion workout in the keto stickie a guide to keto. good luck!

[Baz147]

most people wait a couple weeks before carb loading. I think the food and workout looks good. Try it out for a couple weeks and see how you feel. I think there is a depletion workout in the keto stickie a guide to keto. good luck!

Thaks for that... So why workout would you recommend? Mon,tues,thur,fri or mon,tue,thurs,sat,sun?

[exwhyzee]

Thaks for that... So why workout would you recommend? Mon,tues,thur,fri or mon,tue,thurs,sat,sun?

honestly do whatever is easiest and works for you best. When I first started I was doing 3 days of weights with 2 days of cardio. Then I went to 1,2,3,4,rest 1,2,3,4. Now I'm kind of doing 1,2,3,4,1,2,3,4,Rest. Personally Fridays are super busy for me so I try not to work out that day. If your just getting back to working out you don't wanna burn yourself out ya know!