Gonna go ahead and try CKD, how does diet look?

[48Volts]

Here's the diet I put together..

6 egg whites
3 whole egg
2 caps fish oil

14 walnut halves
2 scoops protein

6 oz. chicken breast
1 tbsp olive oil
Broccoli

(during workout)
1.5 scoops protein
1 scoop dextrose

(30 mins postworkout)
6 oz. chicken breast
2 tbsp pnt btr
Broccoli

1 can tuna
2 tbsp. mayo
4 caps fish oil

23 raw almonds
2 scoop casien

This breaks down to 2500 kcals with 107 fat, 72 carb, and 310 protein. 30g of carbs are direct (dextrose intra workout), and the rest come from nuts and shyt.

Am I doing it right??

[Eileen]

Protein too high, fat too low.

Your whey and dextrose should be after you've finished lifting, not during. Drink water during the workout. You don't need a scoop of dextrose, more like a teaspoon. 72g of carbs is very high, considering you don't have that much veg.

Cut out the whey and casein except for one PWO shake. Add more oily fish, rib steak, chicken thighs, whole eggs. There is no need for egg white and chicken breast on keto.

[dimarcobp]

70 gr carbs is very high....

[48Volts]

Damn, this is hard.

I'll try again and repost for another critique.

[Atavis]

Damn, this is hard.

I'll try again and repost for another critique.

If you want it to be easy, just forget the stuff you think you know about nutrition from the 40/40/20 crowd.

[vandalgirl59]

Agreed, your protein is much too high. Boo on egg whites and chicken. I haven't touched them since starting keto. Plus, I have a bit MORE than 100g a day of fats, and I'm a girl and like 90 lbs less than you, so that shows you how much more fat you could be adding

30g net carbs is what you're aiming for. So without your dex, youre still at 42 net correct? Just whittle those down a bit

[48Volts]

read up on TKD, that sounds good too. Either way, here is my tweeked diet. I know it's not perfect, but I'm getting close.

1/2 tbsp EVOO
4 whole egg

1.5 scoops protein
4 fish oil cap
1 tbsp pnt btr

8 oz. ground beef
1/2 tbsp EVOO

(pwo)
1.5 scoops protein
1 scoop dextrose

4 whole egg
4 caps fish oil

1 can tuna
2 tbsp. mayo

1 tbsp pnt btr
1.5 scoop casien

New totals are 137 fat, 63 carb, 249.5 protein, and 2513 Kcals.

Again, I tried to lower the carbs, but it doesn't work. 30g come direct from dextrose, and the rest comes from the carbs in eggs, peanut butter, whey, and mayo.

Is this good for a tkd, or should I tweek some more?

[Forgotten18]

That looks better, but I'd still try to get the carbs lower. Peanut butter has a good amount of carbs in it (I think like 9g for 2 tablespoons or around there), so maybe eliminate that.

As a rule of thumb, you're better off getting fat from meat than from secondary items like cheese, nuts, etc. That's not to say not to eat those things, just that they come at a price (carbs).

And maybe find something different for the mayo in the tuna? Maybe Olive Oil/vinegar, or mustard, etc. to eliminate a few of those carbs. Almost all commercial mayos have carbs and vegetable oils.

[Eileen]

read up on TKD, that sounds good too. Either way, here is my tweeked diet. I know it's not perfect, but I'm getting close.

1/2 tbsp EVOO
4 whole egg

1.5 scoops protein
4 fish oil cap
1 tbsp pnt btr

8 oz. ground beef
1/2 tbsp EVOO

(pwo)
1.5 scoops protein
1 scoop dextrose

4 whole egg
4 caps fish oil

1 can tuna
2 tbsp. mayo

1 tbsp pnt btr
1.5 scoop casien

New totals are 137 fat, 63 carb, 249.5 protein, and 2513 Kcals.

Again, I tried to lower the carbs, but it doesn't work. 30g come direct from dextrose, and the rest comes from the carbs in eggs, peanut butter, whey, and mayo.

Is this good for a tkd, or should I tweek some more?

Like I said, drop the scoop of dextrose, a teaspoon is all you need. Drop the peanut butter and put in some spinach and broccoli. Drop all protein powders except one scoop after lifting.

Hang on, did I not write this yesterday?