Keto diet - think im on target but let me know

[LeaninBack916]

Typical keto diet is about the same, I'll split up my veggies to about a cup each time (depending on the kind of veggie I have) so I get a constant fuel of it 3-4 times a day)

I am 6'6" 245 right now. Been on Keto since last Monday, waiting for the 14 days before testing (have decided my carb ups will be about 3000 calories) My diet is around 2300-2500 calories). Heres what I will have eaten today courtesy of fitday's calculations

8am: 3 sausage links
2 fried eggs
2 tbsp cream cheese
1 tbsp butter (for cooking it)
10am: 2 bacon
1 sausage patty
1 cup green beans (cooked in olive oil)
12:30pm: Chicken breast patty (fairly high fat even 2g fiber! 0 carb!)
Turkey Sausage (0 carbs pretty awesome)
1 cup green beans (cooked in olive oil)
3:15pm: Pepperoni slices
Avocado
6:30pm: Chicken lean
1 cup green beans (cooked in olive oil)
9:30pm: PWO Whey (2 scoops) in
1 cup 2% milk
GL6 2 scoops (<5 cals) Im not quite sure if its GL6 or what exactly the name is offhand but its suppose to support faster recovery and its no carbs)

Calories 2,319

Fat 155.5 1,386 cal 61%

Carbohydrate 50.1 195 cal 9%
Dietary Fiber 18.2

Protein 172.6 692 cal 30%


So carbs are actually quite low, if you take into account the Milk as my PWO shake... it is only 18g carbs. I feel great, going to hit the weights tonight, I love the high fat. One other side note, I have been doing pretty low carb (but also low fats as I was a village idiot on the topic) in my weight loss endeavours.. More like a 60pro/20fat/20carb diet. It was working and I was retaining muscle but I wanted a change.

Are these about right?!

[im_Jvo]

Nice, that looks solid bro. Good luck !!

[mlopez1987]

I don't know how active you are, but at 6'6" i would imagine that your cut wouldnt have to be so low (unless of course you can handle this) as 2300 cals/day. I cut at 2500 a day and i can say that my energy is "ok" not great but i can deal with it...then again i am extremely active. What is your maintenance? How many calories were you eating a day before you started keto? You may not want to start at such a deficit.

Oh and gj on your weight lose so far

[LeaninBack916]

I don't know how active you are, but at 6'6" i would imagine that your cut wouldnt have to be so low (unless of course you can handle this) as 2300 cals/day. I cut at 2500 a day and i can say that my energy is "ok" not great but i can deal with it...then again i am extremely active. What is your maintenance? How many calories were you eating a day before you started keto? You may not want to start at such a deficit.

Oh and gj on your weight lose so far

I had been doing about 2000 non-keto and i was ok....Ive thought about it tho.. Yeah being 6'6" ive been told a lot to hit at least 2700 a day. I am pretty active. I try to go workout every day and if not at the gym I have a basketball league I play in on Wednesdays and/or ill go swim or do a run on the treadmill. I just dont want to balloon up again Im scared ill be honest haha. Energy level tho is about average. I have slowly been losing weight and feel pretty full so we will see.

Question: If I am not getting enough calories can that effect ketosis?

[BritishFighter]

I had been doing about 2000 non-keto and i was ok....Ive thought about it tho.. Yeah being 6'6" ive been told a lot to hit at least 2700 a day. I am pretty active. I try to go workout every day and if not at the gym I have a basketball league I play in on Wednesdays and/or ill go swim or do a run on the treadmill. I just dont want to balloon up again Im scared ill be honest haha. Energy level tho is about average. I have slowly been losing weight and feel pretty full so we will see.

Question: If I am not getting enough calories can that effect ketosis?

No, low calories will affect you energy level, and therefore your workouts.....but not Ketosis. I'm only 5 foot 9, and 148lbs, and I find it hard to get by on under 2000 calories....but if it works for you, that's cool.

One thing you'll find though, is that your calorie level can be slightly higher by a few hundred calories on Keto, and still get the same results. The call it the "metabolic edge".....some people say it doesn't exist, but I can eat more on Keto while still losing weight, than I could on a regular "diet".

Starting out on Keto, 50 grams of carbs is a little high if you ask me. 30grams.....or even 20g MAX if you can do it, would be better......especially in the beginning.

[LeaninBack916]

No, low calories will affect you energy level, and therefore your workouts.....but not Ketosis. I'm only 5 foot 9, and 148lbs, and I find it hard to get by on under 2000 calories....but if it works for you, that's cool.

One thing you'll find though, is that your calorie level can be slightly higher by a few hundred calories on Keto, and still get the same results. The call it the "metabolic edge".....some people say it doesn't exist, but I can eat more on Keto while still losing weight, than I could on a regular "diet".

Starting out on Keto, 50 grams of carbs is a little high if you ask me. 30grams.....or even 20g MAX if you can do it, would be better......especially in the beginning.

Yeah I may switch it up a bit and try a week of higher calories. On the flip side.. yeah Its not really 50 carbs.. because the vegetable fiber (which I put under) so net carbs is like 32 (14 of which is from the milk in my post workout shake). I was told to include carbs post workout as it is very beneficial....

But thank you for commenting.

[mlopez1987]

You dont really need the milk unless of course you just like it the flavor/texture. The reason behind the carbs in the PWO shake is to increase your insulin levels, thus using the "carbs" as a shuttle for protein to the muscles. I recommend you use dextrose as your carb source for PWO. Has a very high insulin response and is very affordable. Fructose (sugar derived from fruit) will go directly to your liver and will not support the purpose of the "carbs for PWO shake". So IMO, fructose and milk as a carb source for PWO shake defeat the purpose for what the carbs were intended for.

[JayWesson1]

You dont really need the milk unless of course you just like it the flavor/texture. The reason behind the carbs in the PWO shake is to increase your insulin levels, thus using the "carbs" as a shuttle for protein to the muscles. I recommend you use dextrose as your carb source for PWO. Has a very high insulin response and is very affordable. Fructose (sugar derived from fruit) will go directly to your liver and will not support the purpose of the "carbs for PWO shake". So IMO, fructose and milk as a carb source for PWO shake defeat the purpose for what the carbs were intended for.

This is very true...from what I have read and gathered information about this is how you should structure your PWO nutrition...

[LeaninBack916]

You dont really need the milk unless of course you just like it the flavor/texture. The reason behind the carbs in the PWO shake is to increase your insulin levels, thus using the "carbs" as a shuttle for protein to the muscles. I recommend you use dextrose as your carb source for PWO. Has a very high insulin response and is very affordable. Fructose (sugar derived from fruit) will go directly to your liver and will not support the purpose of the "carbs for PWO shake". So IMO, fructose and milk as a carb source for PWO shake defeat the purpose for what the carbs were intended for.

Sounds good thanks for the tip, I will do that.

[mlopez1987]

Sounds good thanks for the tip, I will do that.

You got it. PM me if you have any other questions.

[gymbeam]

No, low calories will affect you energy level, and therefore your workouts.....but not Ketosis. I'm only 5 foot 9, and 148lbs, and I find it hard to get by on under 2000 calories....but if it works for you, that's cool.

One thing you'll find though, is that your calorie level can be slightly higher by a few hundred calories on Keto, and still get the same results. The call it the "metabolic edge".....some people say it doesn't exist, but I can eat more on Keto while still losing weight, than I could on a regular "diet".

Starting out on Keto, 50 grams of carbs is a little high if you ask me. 30grams.....or even 20g MAX if you can do it, would be better......especially in the beginning.

So as long you can handle the weaker workouts(one way of putting it) you can afford to drop th calories?

also if i wasnt taking in enough fat but my protien intake is ok what will this do?

[herecumthachamp]

Doing great my friend great stuff. the SUNS well i cant say anything, my Hawks are bout to be put out.

[Brianterz]

So as long you can handle the weaker workouts(one way of putting it) you can afford to drop th calories?

also if i wasnt taking in enough fat but my protien intake is ok what will this do?

this will decrease your energy... In keto our energy is derived from fat.. so not having enough fat will decrease your energy

[gymbeam]

this will decrease your energy... In keto our energy is derived from fat.. so not having enough fat will decrease your energy

but ill still be burning jsut as much fat as usual? but obviously havin less energy?

i have asked this a couple of times due to my protien intake being good but im not sure on the fats. thanks in advance

[Brianterz]

but ill still be burning jsut as much fat as usual? but obviously havin less energy?

i have asked this a couple of times due to my protien intake being good but im not sure on the fats. thanks in advance

No.. Keto is high fat not high protein... If you dont have enough fats but high protein your body will be using protein for energy.. thus losing muscle rather then fat.. however for a temp diet.. there is a protein spareing diet.. psmf.. this is a low calorie high protein diet.. good for shocking the system.. do a search on psmf to learn more

[LeaninBack916]

Doing great my friend great stuff. the SUNS well i cant say anything, my Hawks are bout to be put out.

Hey man, yeah i pretty much am sticking to your diet but incorporating KETO into it. Thanks for the words and yeah it looks like suns/lakers.. Im a Kings fan but Im pulling for anyone over the LAKERS hahahaha

this will decrease your energy... In keto our energy is derived from fat.. so not having enough fat will decrease your energy

True and from all my research thats what I read. The hardest part is making sure I get enough protein too without just taking shakes.. I can get the fat easily to about 75% but I just want to make sure Im not taking too much fat (or is that not an issue) ?

but ill still be burning jsut as much fat as usual? but obviously havin less energy?

i have asked this a couple of times due to my protien intake being good but im not sure on the fats. thanks in advance

I just want to keep burning fat, so im hoping my 2300-2500 calorie range keeps it up, I had a bad weekend because this new girl I just met is super hot/fun and loves to party etc and talked me into a trip to an indian casino (shes hot and plays 21 like a CHAMP). So anyways, back to my grind this week, calorie count on fitday and getting back to hittin the gym like I was the week before last.

No.. Keto is high fat not high protein... If you dont have enough fats but high protein your body will be using protein for energy.. thus losing muscle rather then fat.. however for a temp diet.. there is a protein spareing diet.. psmf.. this is a low calorie high protein diet.. good for shocking the system.. do a search on psmf to learn more

So should if my energy is a bit low, should I take in more fats like before a workout to get that up? I have been lately less on energy at the gym.

Thanks for everyones input/keeping this thread up, I just want to do this right, and ESP these next two weeks I want to get to ketosis so I can carb up the weekend after (the initial 10-14 days). I havent got to ketosis yet at all. Im doing good on the 65 30 5 but should increase fat to more and bring down protein a bit or what?

Any ideas or help is awesome as I want to perfect this and get to ketosis with ease as I read people do after doing the first run. I can get through the days of feeling bad on KETO because they arent that bad, my carbs have been low for a while, just my fat intake never was high, I was running on High protein a lot.