Are these solid Keto totals for a guy my heigt and weight?

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I am about to start Keto on Monday and was hoping this would be a solid diet for me. I am 6 feet 3 inches tall. 240 Lbs and I would estimate 27-29% Bf. I weight train heavy M, W, F, Sa, and do Cardio 6 Days a week w/ Sundays off. Lemmee Know what all you experts say like fitnessman if you are out there man. I am looking to drop the fat as quick and muscle preserving as possible. Any help would be much appreciated!

Ketosis Daily Totals, Calories = 2940, Carbs = 16, Fat = 167, Protein = 230

Sample Diet

Preworkout Meal 2 Eggs w/ cheese = 280 Calories, 2 Carbs, 14 Fat, 18 Protein, Fish Oil, Multivitamin

Postworkout Meal 2 Scoops of Whey Protein , 2 Eggs, 2 Strips of Bacon or Sausage = 620 Calories, 8 Carbs, 24 Grams of Fat, 75 Grams of Protein

Meal 3, 10:30 A.M. Cheeseburger = 550 Calories, 0 Carbs, 47 Fat, 28 Protein

Meal 4, 12:30 P.M. 12 Hot Wings = 690 Calories, 3 Carbs, 45 Fat, 55 Protein, Fish Oil, Multivitamin

Meal 5, 3:00 P.M. Pepperoni and Cheddar = 250 Calories, 0 Carbs, 22 Fat, 11 Protein

Meal 6, 6:00 P.M. Meat and Cheese = 420 Calories, 0 Carbs, 15 Fat, 36 Protein

Meal 7, 9:00 P.M. 10 G?s of Creatine

Meal 8, 10:00 P.M. 1 Scoop of Whey Protein = 130 Calories, 3 Carbs, 0 Fat, 24 Protein, Fish Oil, Multivitamin

[MegaAlmighty]

Caloric deficit seems to be in tact.

How far apart is your pre-workout meal from your actual workout? ... I would try to usually eat around an 1-1.5 hours before working out.

Also, I would drop ALL the fat postworkout. I believe your postworkout (PWO) shake should only contain around 30g Whey Protein, 15-30g Dextrose... then around an hour later, continue your regular keto meals... but then again, depending on what you do in the gym, this can vary a bit, if you want to give me that info, can help ya better there.

If you need a source of dextrose, check here at Bodybuilding.com... or go buy smarties candy.

I would Limit yourself to only 1 multivitamin a day.

I would also drop the Whey Protein at meal 8... unnecessary and may even cause an insulin spike, which you don't want during ketosis, whey should only be taken PWO. And whole, natural food is always a better choice.

Make sure to include some Dark Green veggies into your diet.

Also, it would probably help to post your daily percentages. (Fat, Protein, Carbs)

Other than the above... I believe you are fine.

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Thanks for the input man. I wake around 4:50 and workout from 5:15 - 6:30.

I eat my preworkout meal at 5:05. I usually lift for 45 Mins and then do cardio for 25 minutes or so. I then try to take my shake (just whey and water) directly afterwards and then eat around 30-45 minutes later. So I think this is kind of what you are saying.

What veggies do you reccomend?

P.S., Is it possible to eat too much fat on Keto?

[MegaAlmighty]

I would recommend dark green leafy vegetables, any, and all, are perfect.

On keto, as long as you eat 1g of protein per lb of LEAN MASS weight... in your case, lets say, 28% body fat... 28% of 240 = 173 lbs lean mass... I would take in bare minimum 173g of protein... 180g to be safe.

And everything else, from fat... I believe like that, you should reap the benefits of the keto diet to the max.

Also as long as you lift hard and strong... you should probably look into adding dextrose to your PWO shake... 15g is safe... 30g when you have been doing ketosis successfully for a month or two...

Provided to did an efficient amount of micro-damage to your muscles... or "lifted hard" ... those carbs will go STRAIGHT to your muscles.