First Real Attempt at Keto

[71jamie71]

Ive attempted to go keto before, but never really truly achieved keto due to.
Thats just an insane ammount of fat.
The carbs arent an issue i can go sub 30g no problem and keep it up fine.

My last attempt looked similar to

60% Protein
35% fat
5% Carb

I had good results but that was due to a deficit not keto.

So im looking for help in really getting on a good keto program.

My cut wont start for a few more weeks due to still bulking, but i want to get it planned out.


Height: 5'10
Weight: Likely 205 when this bulk is finished.


Where do i start?

[Eileen]

Actually, it's not an insane amount of fat. It just sounds odd when you say it as 65%. In practice, it means whole eggs, oily fish, lamb chops, chicken thighs. Things like nuts and olive oil are even higher, so you use them to balance high protein meals.

A perfect keto meal is something like mushroom omlette for breakfast, or salmon and spinch for dinner. They are good healthy foods that no-one blinks at, it's only when you calculate out the amount of fat that people start getting itchy.

Look at what you were eating before, and swop all the chicken breast for thighs, the tuna for salmon or mackerel, and the lean meat for rib steak. Cook with butter, using olive oil to make salad dressings. Keep whey for after lifting.

[Atavis]

So, if you lower carbs which is your source of energy, where do you propose to get energy from if not fat?


It's not really insane if you think about it.

[71jamie71]

lol i suppose it may not be the high fat thats giving me the issue, but the lower protein,
I generally run 60/20/20 P/C/F.
35% protein doesnt seem adequate to preserve muscle loss?

Just trying to get the basics of it

[Eileen]

Have you seen the official food pyramid RDA for protein? It's laughably low, something like 50g a day for men. Compared to that, keto is high protein.

In any case, keto is protein sparing, so you don't need to eat tons of extra protein to safeguard your muscles when you are cutting. Your fat is going to take the strain of lower calories, not your hard earned muscle.

If you eat more protein than fat, you are effectively telling your body that when calories run short, it should burn protein for fuel. If you eat more fat than protein and carbs combined, your body has no choice but to burn fat. There are studies which confirm that the human body will not burn fat while there is a significant amount of insulin present. High protein, particularly things like whey, can be converted to glucose very easily and will spike insulin.

[Tomek]

correct me if im wrong..

protein 46% glucose transferable vs 10% fat

[Obnoxious123]

Dave P's diet breakdown is 60P/30F/10C

[Brianterz]

Dave P's diet breakdown is 60P/30F/10C

Yep.. thats an annabolic diet not a keto diet

[71jamie71]

I really appreciate everyones responses, and ive started to plan out an actual keto plan. I wont be starting for a few weeks still but this is the meal layout i have now. By the time this bulk finishes my maitenance cals will be right around 3000. And i would like to start with a 500 calories deficit. Heres what my meal plan looks like, need some help increasing fat in areas to make up the remainder of the calories im lacking.

Meal 1:
2 Whole eggs 140 Calories 12g Protein 9g Fat
1/2 cup egg whites 75 Calories 15g Protein 0g Fat
1/4 cup cheddar cheese 110 Calories 7g Protein 9g Fat
-325cals -34g -18g

Meal 2: Pre Workout
1 scoop of whey 120 Calories 24g Protein 1g Fat 3g Carb


Meal 3: Post Workout
1.5 scoops Whey 180 Calories 36g Protein 1.5g Fat 4.5g Carb


Meal 4:
2 packs Buddig Turkey 180 Calories 18g Protein 10g Fat 6g Carb
2 String Cheese 160 Calories 16 g Protein 12g Fat 2g Carb
-340cals -34g -22g -8g

Meal 5:
6 Oz Chicken 250 calories 35g Protein 10g fat
1/4 cup cheddar cheese 110 calories 7g protein 9g fat
Hot Sauce
-360cals 42g 19g


Meal 6:
1.5 scoops casein 180 calories 36g protein 1.5g fat 4.5g carb


Daily Total: 1505 Calories 206g Protein 63g fat 20g carbs


Also forgot to mention this does not include my Fish/flax oil softgells, so once i determine recommended amount ill be taking for this cut, ill edit that into my intake.

[Obnoxious123]

I really appreciate everyones responses, and ive started to plan out an actual keto plan. I wont be starting for a few weeks still but this is the meal layout i have now. By the time this bulk finishes my maitenance cals will be right around 3000. And i would like to start with a 500 calories deficit. Heres what my meal plan looks like, need some help increasing fat in areas to make up the remainder of the calories im lacking.

Meal 1:
2 Whole eggs 140 Calories 12g Protein 9g Fat
1/2 cup egg whites 75 Calories 15g Protein 0g Fat
1/4 cup cheddar cheese 110 Calories 7g Protein 9g Fat
-325cals -34g -18g
4 whole eggs instead of 2

Meal 2: Pre Workout
1 scoop of whey 120 Calories 24g Protein 1g Fat 3g Carb
Add in 2tbsp Peanut Butter - I prefer almond butter, better omega3:6 ratio

Meal 3: Post Workout
1.5 scoops Whey 180 Calories 36g Protein 1.5g Fat 4.5g Carb
Add in 2tbsp Peanut Butter - I prefer almond butter, better omega3:6 ratio

Meal 4:
2 packs Buddig Turkey 180 Calories 18g Protein 10g Fat 6g Carb
2 String Cheese 160 Calories 16 g Protein 12g Fat 2g Carb
-340cals -34g -22g -8g
Have some nuts with this, I prefer almonds

Meal 5:
6 Oz Chicken 250 calories 35g Protein 10g fat
1/4 cup cheddar cheese 110 calories 7g protein 9g fat
Hot Sauce
-360cals 42g 19g
Fine

Meal 6:
1.5 scoops casein 180 calories 36g protein 1.5g fat 4.5g carb
2tbsp Almond/Peanut Butter

Daily Total: 1505 Calories 206g Protein 63g fat 20g carbs


Also forgot to mention this does not include my Fish/flax oil softgells, so once i determine recommended amount ill be taking for this cut, ill edit that into my intake.

there

[71jamie71]

there

Awesome response man this is what i was really looking for, i was expecting to get eat chicken thighs instead of breasts chug coconut milk. But this was truly helpful and will be implemented in to fit specs. Reps for you man.

[71jamie71]

The carb up between friday and saturday. I still want to stay in a caloric deficit correct?
I just want to rearrange macros to 60/30/10 Carbs/Protein/Fat?
Is that correct?

[invain]

The carb up between friday and saturday. I still want to stay in a caloric deficit correct?
I just want to rearrange macros to 60/30/10 Carbs/Protein/Fat?
Is that correct?

No you want to shoot for maintenance or 500 cals over maintenance. Refeeds aren't just for filling glycogen, they're used to spike the metabolism as well. When you run in a deficit your body slowly adapts and your metabolism slows down. Don't worry about specific macros, just keep the fats as low as possible, protein to about 1 gram per lb of lbm and loooottts of carbs.

[71jamie71]

I keep searching articles to gather info for this, and coming up with more and more questions,

In reference to cardio, i normally do no less then 30 minutes either HIIT, or steady speed running, 70-80% intensity hr.

Whats best on keto? i can do LISS its extremely boring but i dont mind it, certainly prefer running at a constant speed and beating my times, but i wanna do whatever is gonna preserve my lbm on my way to my 6 pack.

This cut will last 5 months at least so i have time to drop not a ton of BF i just wanna do it the right way optimizing results..

Thanks everyone i know im being a pain, but this is the one area of bodybuilding i lack (Keto)

[invain]

I keep searching articles to gather info for this, and coming up with more and more questions,

In reference to cardio, i normally do no less then 30 minutes either HIIT, or steady speed running, 70-80% intensity hr.

Whats best on keto? i can do LISS its extremely boring but i dont mind it, certainly prefer running at a constant speed and beating my times, but i wanna do whatever is gonna preserve my lbm on my way to my 6 pack.

This cut will last 5 months at least so i have time to drop not a ton of BF i just wanna do it the right way optimizing results..

Thanks everyone i know im being a pain, but this is the one area of bodybuilding i lack (Keto)

LISS for sure. HIIT is not only a bad idea while in keto, it would be hell doing it, (as if it can get any worse lol).

[Eileen]

I really appreciate everyones responses, and ive started to plan out an actual keto plan. I wont be starting for a few weeks still but this is the meal layout i have now. By the time this bulk finishes my maitenance cals will be right around 3000. And i would like to start with a 500 calories deficit. Heres what my meal plan looks like, need some help increasing fat in areas to make up the remainder of the calories im lacking.

Meal 1:
2 Whole eggs 140 Calories 12g Protein 9g Fat
1/2 cup egg whites 75 Calories 15g Protein 0g Fat
1/4 cup cheddar cheese 110 Calories 7g Protein 9g Fat
-325cals -34g -18g

Meal 2: Pre Workout
1 scoop of whey 120 Calories 24g Protein 1g Fat 3g Carb


Meal 3: Post Workout
1.5 scoops Whey 180 Calories 36g Protein 1.5g Fat 4.5g Carb


Meal 4:
2 packs Buddig Turkey 180 Calories 18g Protein 10g Fat 6g Carb
2 String Cheese 160 Calories 16 g Protein 12g Fat 2g Carb
-340cals -34g -22g -8g

Meal 5:
6 Oz Chicken 250 calories 35g Protein 10g fat
1/4 cup cheddar cheese 110 calories 7g protein 9g fat
Hot Sauce
-360cals 42g 19g


Meal 6:
1.5 scoops casein 180 calories 36g protein 1.5g fat 4.5g carb


Daily Total: 1505 Calories 206g Protein 63g fat 20g carbs


Also forgot to mention this does not include my Fish/flax oil softgells, so once i determine recommended amount ill be taking for this cut, ill edit that into my intake.

Too much protein, not enough fat, and no vegetables. Ditch all the protein powders except post workout. Add in green veg at every meal. Get rid of that turkey thing at meal 4.

You know the drill.

Carb-up is a refeed. Base your carb-up calories on your goals. If that's fat loss, then carb-up close to maintenance. For recomp, maybe 20% above maintenace. For bulking, 50% above maintenance.

Do whatever cardio works for you, but lift heavy in the gym. If you have energy for HIIT, go for it. Your probably won't have the juice in the first couple of weeks for anything except LISS, but after that, it's business as normal.