Keto Diet Advice (CKD)

[Alb19732]

Today I entered into my 5th week of keto. I've noticed a few physical changes, but the scale doesn't seem to move much. I try to aim for 1.5 - 2 lbs. per week, but it fluctuates in either direction 2 - 3 lbs. I'm 6'1" currently 208 lbs. Not sure about my bf%. My diet is pretty basic, which makes it easy to tweak.

I eat 6 times a day (2-3 hours apart)

Meal 1: 4 whole scrambled eggs (3 turkey sausage links)
Meal 2: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 3: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 4: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 5: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 6: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli

for snack I eat 2 oz. almonds twice a day or 2 oz. of cheddar cheese

A typical day breaks down like this:
Calories: 2000 - 2300
Protein: 175 - 185g
Carbs: 40 - 50g
Fat: 140 - 150g

I do a 4 day split, with moderate cardio 3-4 times per week.

Thanks in advance for any advice and feedback!

[morgansd12]

Originally Posted by Alb19732

Today I entered into my 5th week of keto. I've noticed a few physical changes, but the scale doesn't seem to move much. I try to aim for 1.5 - 2 lbs. per week, but it fluctuates in either direction 2 - 3 lbs. I'm 6'1" currently 208 lbs. Not sure about my bf%. My diet is pretty basic, which makes it easy to tweak.

I eat 6 times a day (2-3 hours apart)

Meal 1: 4 whole scrambled eggs (3 turkey sausage links)
Meal 2: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 3: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 4: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 5: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 6: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli

for snack I eat 2 oz. almonds twice a day or 2 oz. of cheddar cheese

A typical day breaks down like this:
Calories: 2000 - 2300
Protein: 175 - 185g
Carbs: 40 - 50g
Fat: 140 - 150g

I do a 4 day split, with moderate cardio 3-4 times per week.

Thanks in advance for any advice and feedback!

You may be eating too many calories but without your BF% there is no way to tell since your caloric requirement is based on non-fat lean muscle. So figure your BF out or post a pic of your torso and we can probably guess for you within 1-2%.

Also, I don't see where you are getting 50g's of carbs from in your diet. I would add some more fat perhaps if this was your actual menu and not just a sample.

[layzee_git]

youre 40-50, is that net carbs, with youre fibre from the greens deducted, or not??

-layzee

[Alb19732]

I did not deduct the fiber. My carbs pretty much come from the almonds and whatever is in the broccoli. But yes, this is actually what I've been eating everyday. I believe I am around 14-15% bf.

[Alb19732]

Without the almonds and cheese my calories drop to around 1800, not including pwo shake.

[Tacomaster]

Dang.

[morgansd12]

Originally Posted by Alb19732

Today I entered into my 5th week of keto. I've noticed a few physical changes, but the scale doesn't seem to move much. I try to aim for 1.5 - 2 lbs. per week, but it fluctuates in either direction 2 - 3 lbs. I'm 6'1" currently 208 lbs. Not sure about my bf%. My diet is pretty basic, which makes it easy to tweak.

I eat 6 times a day (2-3 hours apart)

Meal 1: 4 whole scrambled eggs (3 turkey sausage links)
Meal 2: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 3: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 4: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 5: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli
Meal 6: 4-5 oz. beef steak (or 1 chicken thigh), 1 cup broccoli

for snack I eat 2 oz. almonds twice a day or 2 oz. of cheddar cheese

A typical day breaks down like this:
Calories: 2000 - 2300
Protein: 175 - 185g
Carbs: 40 - 50g
Fat: 140 - 150g

I do a 4 day split, with moderate cardio 3-4 times per week.

Thanks in advance for any advice and feedback!

I am your exact same weight and bf%. I have also been at this for a couple months. I just noticed over the last few weeks though that I had stopped dropping weight and so I dropped 1 meal out of my diet each day.

This seems to have given the fat loss a kickstart again, and I have not lost muscle in doing so. I only lift 2x a week and do cardio 5x. I think that doing it this way allows me to eal less protein, I eat about 150 each day, slightly more on workout days, and I dont do a post workout shake, or if I do that is a meal replacement.

[deadfingers]

Wow nice, honestly I'd say drop a meal, throw in some more fat, switch it up. Maybe that'll help. Good luck.

[Black_Spit]

Originally Posted by morgansd12

You may be eating too many calories

No. It looks good... if anything, maybe slightly too low for a starting point. You can always lower calories. Raising them is a bitch, esp while still needing to lose.

Looks a little light on variety though.

Originally Posted by deadfingers

Wow nice, honestly I'd say drop a meal, throw in some more fat, switch it up. Maybe that'll help. Good luck.

^^

[Alb19732]

Originally Posted by morgansd12

I am your exact same weight and bf%. I have also been at this for a couple months. I just noticed over the last few weeks though that I had stopped dropping weight and so I dropped 1 meal out of my diet each day.

This seems to have given the fat loss a kickstart again, and I have not lost muscle in doing so. I only lift 2x a week and do cardio 5x. I think that doing it this way allows me to eal less protein, I eat about 150 each day, slightly more on workout days, and I dont do a post workout shake, or if I do that is a meal replacement.

When I started I did the same diet minus the almonds and cheese because I thought the cals were too low. Maybe I need to get back to that and increase my cardio. Thanks.

[Alb19732]

Originally Posted by Black_Spit

No. It looks good... if anything, maybe slightly too low for a starting point. You can always lower calories. Raising them is a bitch, esp while still needing to lose.

Looks a little light on variety though.

^^

How many cals do you recommend? What would be ideal macros?

[Black_Spit]

Originally Posted by Alb19732

How many cals do you recommend? What would be ideal macros?

Here's a typical rule of thumb for a man:
Maintenance= bodyweight x 15
Cutting starting point bw x 12
Eventually work your way down to not a lot lower than bw x 10

Macro's like 60/40 F/P on non carb meals. Don't sweat it too much. Just don't get to the point where you're eating much more protein than fat percentage-wise, if at all. Again, experiment.

[deadfingers]

You might be at a Plateau, although since you just started it's probably not that at all. If all that doesn't work, maybe you should try an EC stack. I can't take it, so I can't vouch for it's effectiveness but I've heard nothing but great things.

[Alb19732]

Where can I get an EC stack? I didn't think that was available anymore. Doesn't that contain ephedra?

[SSpiro]

Perhaps plateau, based on a stagment menu and nutrient count. If you're eating the SAME thing day in and day out, perhaps your body has adjusted as such.

What are you doing in the gym? Weights and cardio?

[Alb19732]

In the gym I've never been stronger! Weights/4 day split, and cardio 3-4 times per week. My lifts have actually been increasing.

[SSpiro]

Some might not agree, but perhaps lowering cals by a little. Try 100cals, and see what happens.

Or you could redo your menu a little, and see if a little variety doesn't spark a change.

[Alb19732]

I guess it wouldn't hurt to change it up a bit. Simplicity helps me manage a little easier.

[Alb19732]

Does anyone else have any advice? I would love to hear from the keto pros.

[druluv]

You have reach equilibrium with your diet and training. To lose more body fat, why not combine your meals. Instead of 6-7 meals a day try 3-4 meals per day. Its in-between meals and sleeping where stored fat is used the most. That 6 - 7 small meals a day are for high carb dieters, to prevent insulin crash after a large carbohydrate meal. A keto warrior would use 6- 7 keto meals to simulate lean muscle growth, but this set up gives the body no real reason to tap stored fat because external fuel is always available, especially when the body reaches equilibrium with the via thyroid. Three meals a day provides a good amount of time between meals to drop insulin levels to release stored energy from fat cells. You may even notice you need less calories from external sources if we give time for fat cells to give up energy. To prove further the power of insulin, it common knowledge that insulin levels drop during the night time, this insulin drop is how we are able to to sleep thorough the night.

[morgansd12]

Originally Posted by druluv

You have reach equilibrium with your diet and training. To lose more body fat, why not combine your meals. Instead of 6-7 meals a day try 3-4 meals per day. Its in-between meals and sleeping where stored fat is used the most. That 6 - 7 small meals a day are for high carb dieters, to prevent insulin crash after a large carbohydrate meal. A keto warrior would use 6- 7 keto meals to simulate lean muscle growth, but this set up gives the body no real reason to tap stored fat because external fuel is always available, especially when the body reaches equilibrium with the via thyroid. Three meals a day provides a good amount of time between meals to drop insulin levels to release stored energy from fat cells. You may even notice you need less calories from external sources if we give time for fat cells to give up energy. To prove further the power of insulin, it common knowledge that insulin levels drop during the night time, this insulin drop is how we are able to to sleep thorough the night.

Wow, this is a very insightful post. You should post more in here.

[Alb19732]

Seems pretty early to be hitting a plateau. I just started 5 weeks ago and never really noticed any drastic weight changes.

[Alb19732]

Any one else with similar issues? And if so what did you change to break through?

[vanes_wf]

Originally Posted by morgansd12

You may be eating too many calories but without your BF% there is no way to tell since your caloric requirement is based on non-fat lean muscle. So figure your BF out or post a pic of your torso and we can probably guess for you within 1-2%.

Also, I don't see where you are getting 50g's of carbs from in your diet. I would add some more fat perhaps if this was your actual menu and not just a sample.

So for a prs who has 100lbs LBM eat 100g of protein? Or 150g??
Do i have to count the carb from broccoli, celery,green vege..??? I'm quite confused with the so-called 20g net carbs!!What kind of carb are you refer'ng? TQ