Need to Manipulate my current diet to Keto, Please Help

[showtime3985]

I want to start a Keto Diet Here is my current Diet and workout routine please can anyone note what I should change.

Weight: 207
BF: 15%

8:00 am 5 Egg whites 1 whole egg
1/2 cup Plain oatmeal with raspberries
1 Apple
20 Oz of water
1 Multi Vitamin

12:00 1 chicken Breast
1 cup of mixed vegetables
1 cup Brown rice
1 can Diet Cherry sprite
14 oz water

3:00 pm 1/4lb of turkey
1 slice of 12 grain Bread
20 oz water

5:00 pm 2 Venison Steaks
2 cups whole grain pasta
1 cup mixed vegetables
3 tablespoons Tomato Sauce
1 can diet cherry sprite
14 oz water

7:00 pm 3 eggwhites
1 slice 12 grain bread
20 oz water
12 oz Skim Milk

7:45 pm 2 scoops HemoRage
2 BCAA

8:00 pm Workout
16 oz water

9:00 pm 2 Scoops Isopure
2 BCAA

10:00 pm 1 1/2 cup Cottage Cheese
20 oz water

Sunday: 10 min Cardio- Arms
Monday: 10 min Cardio- Legs/ Abs
Tuesday: 10 min Cardio- Chest/ Rotator cuff
Wednesday: Hunting= 3-5 miles of walking
Thursday: 10 min cardio- Back
Friday: 10 min Cardio- Shoulders/ Abs
Saturday: hunting= 3-5 miles walking

On saturday and sunday I will do 6 whole eggs and have a cheat meal like a pizza.

I have been using this diet for cutting for about a month now and have only been shaving off 1lb a week.

I usually get very hungry about 30 minutes after my 5 pm meal but I do not want to overdue my calories for the day.

I want to switch to Keto, how could I manipulate this Diet. Thanks!

[Eileen]

Lose the egg whites, go for whole eggs. You'll save a fortune if you are eating the yolks rather than throwing them out. Lose the fruit, eat vegetables instead. Try poached eggs on spinach or a pepper and mushroom omlette for breakfast.

Ditch all the diet sodas. Drink mineral water if you want fizz.

Either cook your chicken breast in oil or butter, or swop it for thighs. Keep green veg and eat more of it, ditch the rice.

No bread. Salad is good instead.

Venison is excellent, but no pasta. More veg, maybe dressed with olive oil. Or you can use cream to make a good sauce.

Cottage cheese is fine. You can use cheddar or other hard cheese if you need to bring your fats up.

[showtime3985]

Lose the egg whites, go for whole eggs. You'll save a fortune if you are eating the yolks rather than throwing them out. Lose the fruit, eat vegetables instead. Try poached eggs on spinach or a pepper and mushroom omlette for breakfast.

Ditch all the diet sodas. Drink mineral water if you want fizz.

Either cook your chicken breast in oil or butter, or swop it for thighs. Keep green veg and eat more of it, ditch the rice.

No bread. Salad is good instead.

Venison is excellent, but no pasta. More veg, maybe dressed with olive oil. Or you can use cream to make a good sauce.

Cottage cheese is fine. You can use cheddar or other hard cheese if you need to bring your fats up.

Do I use this diet Monday through Friday? Does it change for the weekend and if it does what should I change? What should My Protein intake be? How many calories should I eat? Do i have absolutely no carbs or just a very small amount?

[Eileen]

1g of protein per pound of lean mass, 20g or so of carbs, nearly all from leafy green veg. No bread or rice or pasta or fruit. Aim for about 14 cals per pound of lean mass on keto days.

If you have a lot of fat to lose, keep the carb-up short, one day or less. If you are already pretty ripped, then a 36 hour carb up works well, usually starting Friday evening and finishing on Saturday night. Carb-up is refeed (not too much of a refeed if you have fat to lose) where you eat high protein, high carb, low fat.

20g of carbs doesn't sound much, but it's enough to let you fill half your plate with vegetables at every meal.

[Ripnlean]

Weight: 207
BF: 15%

8:00 am 5 Egg whites 1 whole egg >>>4 whole eggs, 1 egg white
1/2 cup Plain oatmeal with raspberries>>>Bacon or sausage
1 Apple>>>delete
20 Oz of water>>>ok
1 Multi Vitamin>>>ok

12:00 1 chicken Breast>>>ok
1 cup of mixed vegetables>>>greens! stay away from carrots
1 cup Brown rice>>>EVOO
1 can Diet Cherry sprite>>>delete
14 oz water>>>ok

3:00 pm 1/4lb of turkey
1 slice of 12 grain Bread>>>peanut butter/cheese/nuts
20 oz water>>>ok

5:00 pm 2 Venison Steaks>>>ok
2 cups whole grain pasta>>>EVOO
1 cup mixed vegetables>>>greens only
3 tablespoons Tomato Sauce>>>delete, use evoo or other oils mostly or only
1 can diet cherry sprite>>>delete
14 oz water>>>ok

7:00 pm 3 eggwhites>>>whole eggs
1 slice 12 grain bread>>>cheese
20 oz water>>>ok
12 oz Skim Milk>>>cottage cheese, ricotta

7:45 pm 2 scoops HemoRage>>>ok
2 BCAA>>>ok

8:00 pm Workout>>>ok
16 oz water>>>ok

9:00 pm 2 Scoops Isopure>>>ok
2 BCAA>>>ok

10:00 pm 1 1/2 cup Cottage Cheese>>>ok
20 oz water>>>ok

Keto from Sunday to Friday @ 6pm Ideally, Carb up from 6pm Friday to midnight Saturday