Heres my diet, critique away (TKD)

jhferry · 08-13-2005, 11:21 PM

I am 152 pds.

Breakfast 9:00am
3 eggs
2 slices of pork sausage
2 x 1gm capsules fish oil
1 tbsp flax

lunch 12:00pm
one chicken breast, grilled salad. a few minute slices of onion, salad soaked in enova

mid snack 4Pm
5 fresh mozz balls, tbsp of enova or olive oil, 2 fish oil caps
5 cucumber slices

dinner 7pm:
steak or chicken breast
1/2 cup cooked spinach

Pre W/O 8:30 pm
Half grow bar (10g carbs, 10 g protein)

Post W/O 10pm
5g dextrose 10 g malto 30 gm whey

bedtime
20g protein, tbsp flax. 2 fish oil caps

Eileen · 08-14-2005, 02:58 PM

Did you not say you were male? 152lb is very small. What are you trying to do?

To start with, get real with the veg. 5 slices of cucumber, half a cup of spinach. Start eating decent amounts of veg.

What's malto and enova? Have you a breakdown on your macros and your calorie totals?

mrmoose63 · 08-14-2005, 04:05 PM

malto = maltodextrin basically its like dextrose but each molecule is a dissacharide... so the insulin spike isn't quite as high.. but its still way up there... its the stuff used in sugar free jello...it maybe "sugar" free but its a super high GI carb...hence the usage PWO

enova= basically from my understanding its soybean oil, canola oil, and DAG oil, and the point is that your body is less likely to store it as a fat in comparison to regular cooking oil..its used in Avants new Sesalean

jhferry-

firstly I'm not positive but it sure appears to me that your calories are very low for a TKD..secondly I'd rather for your preworkout meal you use oats or some kinda complex carb because most of those protein bars are just crap.. definately increase your veggies or you won't be regular if you know what I mean..if you're gonna be eating chicken breast on keto you're gonna need to either drench it in oil, cheese or slather mayo on it to get your fat cals up there... I would also try to avoid eating processed meats like the sausage as nitrates won't be to helpful for ya in the long run...if you're gonna do the fish oil make it 6grams/day just to get the full benefit of it... and lastly without the normal CKD carb up .. I think with the few amount of carbs you have you'll burn out(be fully depleted) pretty quick... I'd personally go for like 1/2 cups prior to workout for a 30gram carb, and then 10dex,10malto for a total of 50 "workout" carbs...I'm pretty sure you'll maintain ketosis at that level especially with no weekly carb up... hope I helped...sorry if I annoyed

-Moose

jhferry · 08-14-2005, 07:30 PM

I am male Eileen. The reason Im on this diet is because my waist has gotten to 35 inches when I use to be a 29... I tried 25 grams of malto and is knocked me out. Thats why I pulled the carbs back. SO you guys think Im still light?

jhferry · 08-16-2005, 11:52 AM

As advised on CKD I went to fitday, it looks like my macros are a little screwed up...

Total: 1848
Fat: 140 1261 69%
Sat: 28 253 14%
Poly: 64 580 32%
Mono: 36 327 18%
Carbs: 18 57 3%
Fiber: 4 0 0%
Protein: 130 522 28%
Alcohol: 0 0 0%

Here are my stats from the CKD calc:

Body Fat Percentage 22.6% ( I think this is high, I have a little belly)
Body Weight 152 lbs. 69.1 kg
Lean Mass 117.6 lbs. 53.5 kg
Fat Mass 34.4 lbs. 15.6 kg

Here is where I should be:
Cal/lb./day 12 cals/lb./day
g protein/day 152g
g fat/day 126g
g carb/day 20g
protein cals/day 608
fat cals/day 1136
carb cals/day 80

Total is 1824

I snack on some sugar free jello as well. How many Cals per lb should I be doing? I see the CKD calculator is set at 12, should it be lower?

My calories are pretty close, maybe too much fat and higher protein though. I still havent lost anything. Any suggestions?

Eileen · 08-16-2005, 01:54 PM

How long are you doing it?

12 cals per pound sounds fine. I wouldn't lower it unless you are sure you can't lose at that figure. I'm a big fan of eating as many cals as you can, even if it means weight loss is slower. It's more likely to stay off, and you're more likely to stick to the diet if you are not constantly hungry.

To start with, I'd keep carbs low, and raise them if you find you have to, or if you can easily stay in ketosis on them. Fat can supply the energy you need for around 65-70% of your workout intensity, you only need to supply the difference with carbs.

jhferry · 08-16-2005, 05:14 PM

Im going on my second week and Im doing a TKD. No carb up. I havent lost an ounce though and I've been in Ketosis almost 2 weeks.