Could use some help

[91TalonTSi_53]

I think I have a keto diet figured out..I saw another guys post that also weighed 230 pounds and was going to start a keto diet. I will post the diet at the end of this post.
I weigh 230 right now, and am between 5'9" and 5'10". I have been lifting off and on...but the question i would like answered is what I should do for cardio..I was thinking I could get up in the morning and run, then come back and eat my breakfast before school.
I would like to get cut down by the end of september,,as much as I could. I don't know how much I could lose, but I am sick of being fat. I would like any help you guys would want to give me. Anything is appreciated.


here is the diet:
(I hope the person that made up the plan doesn't mind)
Total Calories Protein Carbohydrates Fat
2700 230 grams 30 grams 185 grams
920 Cal 120 cal 1660

Low Carb Phase:

Meal #1- 6 scrambled eggs, 2 tbsp. Flax oil
EGGS- (582 calories, 48 gram protein, 6 gram carbohydrates, 39 grams fat)
FLAX SEED OIL {1tbsp per serving}-(120 calories, 0 grams protein, 0 grams carbohydrates, 14 grams fat)

Meal #2- Can of tuna, w/3 pieces of cheese (it's a tuna melt),
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
CHEESE {1oz per serving}-(270 calories, 15 grams protein, 6 grams carbohydrates, 21 grams fat)

Meal #3- 2 hamburgers w/o the bun, salad with lots of Ranch Dressing,
HAMBURGERS {3 oz per serving}-(492 calories, 40 grams protein, 0 gram carbohydrates, 35.2 grams fat)
KRAFT BUTTERMILK RANCH {2tbsp per serving}-(150 Calories, 0 grams protein, 1 grams carbohydrates, 16 grams fat)

Meal #4- 2 chicken breasts, or fish, vegetables,
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)

Meal #5- Cottage cheese, 2 tbsp. Natural peanut butter,
COTTAGE CHEESE {1 cup per serving}-(217 calories, 26 grams protein, 6 grams carbohydrates, 9.5 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)

Then on the weekends:
Meal #1- 6 scrambled egg Whites, 3 Slices bread w 6 tsp. Grape Jelly, 16 oz. Orange Juice
EGGS- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)


Meal#2- Peanut Butter and Grape Jelly Sandwich, 2 Servings Gatorade
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)

Meal #3- Tuna fish Sandwich, 2 Tbsp. Low-fat Mayo, 2 Servings Gatorade
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
LOW-FAT MAYONNAISE {1 tbsp. Serving} –(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)


Meal #4- 2 chicken breasts, or fish, vegetables, 3 cups spaghetti, 16 oz. Orange Juice,
2 servings Gatorade
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

Meal #5- 6 scrambled egg Whites, 16 oz. Orange Juice
EGGS- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

Meal #6- Protein Shake, 2 servings Gatorade
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)
GATORADE {8 oz. Serving}- (112 calories, 0 grams protein, 28 grams carbohydrates, 0 grams fat)

Meal #7- 16 oz. Orange Juice
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

(SUNDAY)Meal #1- 6 scrambled egg Whites, 3 Slices bread w 6 tsp. Grape Jelly, 16 oz. Orange Juice
EGG WHITES- (102 calories, 21 gram protein, 1 gram carbohydrates, 0 grams fat)
BREAD- (201 calories, 6 grams protein, 36 grams carbohydrates, 3 grams fat)
GRAPE JELLY {2 tsp. Per serving}- (180 calories, 0 grams protein, 48 grams carbohydrates, 0 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)


Meal#2- Peanut Butter and Grape Jelly Sandwich,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
NATURAL PEANUT BUTTER {2tbsp per serving}-(190 calories, 8 grams protein, 7 grams carbohydrates, 16 grams fat)
GRAPE JELLY {2 tsp. Per serving}- 3tsp. (45 calories, 0 grams protein, 12 grams carbohydrate, 0 grams fat)

Meal #3- Tuna fish Sandwich, 2 Tbsp. Low-fat Mayo,
BREAD- (134 calories, 4 grams protein, 24 grams carbohydrates, 2 grams fat)
TUNA {2oz per serving}-(210 calories, 45 grams protein, 3 grams carbohydrates, 3gram fat)
LOW-FAT MAYONNAISE {1 tbsp. Serving} –(25 calories, 0 grams protein, 8 grams carbohydrates, 2 grams fat)


Meal #4- 2 chicken breasts, or fish, vegetables, 3 cups spaghetti, 16 oz. Orange Juice,
CHICKEN BREAST {1 medium size breast is one serving}-(280 calories, 58 grams protein, 0 grams carbohydrates, 3 grams fat)
VEGGIES [green] {1 cup serving size}-(25 calories, 2 grams protein, 4 grams carbohydrates, 0 grams fat)
SPAGHETTI {1 cup serving size}-(591 Calories, 21 grams protein, 120 grams carbohydrates, 3 grams fat)
ORANGE JUICE {8 oz. Serving}-(240 calories, 2 gram protein, 58 grams carbohydrate, 0 grams fat)

Meal #5- 6 scrambled egg Whites,
EGG WHITES- (102 calories, 21-grams protein, 1-grams carbohydrates, 0 grams fat)

Meal #6- Protein Shake,
PROTEIN {1 Scoop Serving}- (96 calories, 24 grams protein, 0 grams carbohydrates, 0 grams fat)


and here is my workout
(DAY 1)
chest/triceps
Flat bench press 3 sets
Incline dumbell press 3 sets
Dips (LEANING FOWARD) 2 sets
flat flyes 1 set
Close-grip bench press 3 sets
Skull crushers (aka lying tricep extension) 2 sets
upright dips 1 set

(Day 2)
Back/biceps
Bent over barbell rows 3 sets
Deadlifts 3 sets
wide grip pullups 2 sets
One armed db rows
barbell curls 3 sets
hamemr curls 2 sets
incline curls 1 set

(Day 3)
Legs
Stiff Legged Deadlifts 3 Sets
Lunges or Hack Squats 2 Sets
Lying Leg Curls 2 Sets
Weighted Calf Raises 4 Sets

(Day 4)
Shoulders/Traps
Military press 4 sets
lateral raises 2 sets
bent over lateral raises 2 sets
upright rows 3 sets
shrugs 3 sets

[BullDozer]

I don't know about keto but I saw the 2700 calories a day and I don't know what your total calories is for the week but you should limit your calorie intake if you plan on losing weight since 1lb fat = 3500 calories. For a man of 230 pounds your maintenance is 230 x 13 and for weightloss is 230 x 10 x 7 (days) so as long as you keep your calorie intake below that you should be fine. Like I said I don't know about keto but make sure you limit your calorie intake to the right range.

[91TalonTSi_53]

I was thinking that 2700 is high too, but I am no expert when it comes to losing weight. And the guys that were reviewing his diet didn't mention anything about it,,at least that I saw. You could be right though,,anybody have any comments on that?

[BullDozer]

It could be that he didn't mention that because he had a lower body-fat percentage and had a higher metabolism. I would suggest getting a fat % reading and calculating your Resting Metabolic rate and comparing it to 2300. Honestly though even 2300 may be a bit too high if you're much too fat I was at 260, 5'10 at one point and am now at about 196 and I cut my intake to about 1800-2100 a day with one cheat day. Just stick to around 2000 a day, have a cheat meal eveyr now and then and most importantly if you're TOO hungry and feel you wont be able to control your hunger drink a lot of water. If that doesn't work have a HEALTHY meal otherwise you might find yourself gouging later on in the day when you've gone 6 hours without food and a pizza smells too good to resist

Hope you know about carb-loading and stuff and know what you're doing. I never did keto so I don't know

Good luck and keep us updated!