My Keto Warrior Diet Meal Plan

[buckiaj]

To you Keto vets out there, curious what you think about my food plan on my keto diet. I have a log where I post my macros, but i don't break down my food I eat everyday. this is what a typical day looks like for me. I do warrior diet, so all of this food comes in a four hour window in the afternoon/evening. Curious what you guys think of it. Reps to those who throw in their .02$.

6 pieces of Bacon
2 servings of Sausage
4 whole eggs
2 egg whites
1 serving of Asparagus
2 - 3 tbsp of natural peanut butter
1 thick slice of pepperjack cheese
1 serving of spinach
2 scoops of ON Whey

This totals about 1650 cals, roughly 110 g fat, 140g protain and 25g carbs.
This comes out to close to 60/34/6

I will fully admit that those two servings of veggies do not always happen. I would say two out of every three days I get two full servings in, and maybe the third day only one. I'm trying to be more aware of that and get those servings in every day.

Too much bacon and sausage in there? My wife thinks its too much bacon, but I absolutely love it.

Thanks in advance!

[BritishFighter]

Looks good to me.....

There's no such thing as "too much bacon"!! haha.....Bacon is great keto food. Sodium Nitrate isn't great, but you could pretty much live on Nitrate free bacon and green veg.

Doing the intermittent fasting, with that few calories should have you dropping fat like crazy.

[Red03SVT]

Looks good to me as well FWIW. Bacon is a staple of mine on Keto. I do an IF, but might give the Warrior a try next week. We are leaving for the Bahamas in 2 weeks and would love to shed a few extra pounds.

[buckiaj]

Looks good to me.....

There's no such thing as "too much bacon"!! haha.....Bacon is great keto food. Sodium Nitrate isn't great, but you could pretty much live on Nitrate free bacon and green veg.

Doing the intermittent fasting, with that few calories should have you dropping fat like crazy.

As always Britishfighter, appreciate the feedback. tried to rep, but says i need to spread the reps to others before repping you again. :-)

A lot of people freak when I tell them I aim between 1500 and 1700 calories a day and i'm eating 6 - 8 pieces of bacon. But, at 5'8 and 154 lbs, that really is what I need to eat to lose weight. In reality, I could probably even aim just a smidge lower a few days a week which i've considered doing. Something like 1300-1400 calories twice a week, four times a week around 1500-1600, then one day closer to 2000. I dunno, just thinking outloud.

I'm really hoping with this plan I can drop these last ten VERY stubborn lbs.

[buckiaj]

[QUOTE=BritishFighter;537188813]...but you could pretty much live on Nitrate free bacon and green veg.

QUOTE]

Oh, and i have not looked for the nitrate free bacon. Does it taste different? Hard to find in the grocery store?

[Red03SVT]

This is way OT, but OP you have made some great gains in a year after looking at your progress pics. Was it all Keto?

[buckiaj]

This is way OT, but OP you have made some great gains in a year after looking at your progress pics. Was it all Keto?

Thanks bro, appreciate it. It has been a ton of work.

Actually, i just started Keto 23 days ago. All of my gains previously were on a traditional low calorie diet. The first 8 months or so were simply done at a calorie deficit while keeping my protein intake at 1gram per pound of lean body mass. Then i switched to watching my ratios around a 45/30/25, p/c/f, model for a few months. Then before going to Keto I did about two months of 80-100 carbs per day with moderate/high protein and moderate to low fat. I hit a plateau for about two months where I lost about 2 lbs so i decided I needed to do something different, if for no other reason to get me focused back in on my goal of 10% BF , since I was finding my cheat meals were starting to turn into cheat days.

So far its been great to me. I'm down probably around 4 lbs outside of the initial water weight loss. My lifts have all increased and my energy levels are thru the roof.

Highly rec to anyone who is looking to switch up their diet and looking for a change.

[Red03SVT]

Got ya. Whats the total you are down? Heaviest to now?

[buckiaj]

Got ya. Whats the total you are down? Heaviest to now?

I started at almost 240, I am now down to about 154. So, about 86 total pounds. My goal right now is to get below 150, maybe 147ish, then do a slow clean bulk over the winter months to pack on some muscle before doing another cut in late winter/spring.

My overall goal is to get to 10% BF and weigh about what I do now at around 155. I'm expecting the next 9 months of getting to this goal to be very very tough, but I know in the end it will be totally worth it.

[hydraides]

Id really suggest you eat more , AT LEAST 2500 kcal a day

I've easily been eating 3000 kcal/ Probably more like 4000 kcal over last week and I am seeing vascularity ive never seen before which i find really really weird. (Currently around 200 lbs @ 15 % bodyfat , 6 ft )

[buckiaj]

Id really suggest you eat more , AT LEAST 2500 kcal a day

I've easily been eating 3000 kcal/ Probably more like 4000 kcal over last week and I am seeing vascularity ive never seen before which i find really really weird. (Currently around 200 lbs @ 15 % bodyfat?)

Thinking about neg'in you for this post.

I'm 5'8 and roughly 150lbs, no trainer in the world would suggest to me while on a cut to eat 2500 calories. I would gain roughly one pound a week on this diet.

My resting metabolic rate is a little under 1600 calories and I have desk job. My maintenence on non work out days is around 2000 calories. What you are suggesting for me is considered a bulk. Even when i'm ready to bulk, i'm probably going to try and keep my calories a little closer to 2300 - 2500 calories rather than 2500 at a minimum.

I've been losing weight (close to 90 lbs) and gaining strength for over a year now, I think i know where my calories should be bro.

[malibu2008]

NOTHING AGAINST BACON AND SAUSAGE BESIDES THE MASSIVE SALT AND USUALLY SUGAR/FOOD STARCH ADDITION, buuut you will get better results with better meat. and i would change peanut butter to a real nut butter not a legume.

[buckiaj]

NOTHING AGAINST BACON AND SAUSAGE BESIDES THE MASSIVE SALT AND USUALLY SUGAR/FOOD STARCH ADDITION, buuut you will get better results with better meat. and i would change peanut butter to a real nut butter not a legume.

yea, sometimes I do almond butter instead of Peanut Butter. I have both in the house and rotate between the two.

You say better results with better meat, what do you suggest as a better/quality meat instead?

[hydraides]

You know your body better than me so I won't say much more about it except that you are eating less than the calorie requirments of a 7 year old girl

I VERY MUCH doubt your maintenance is 2000 kcal, even with a desk job. You would be suprised how much you can eat without putting on fat, especially on Keto, Don't be afraid of food

[buckiaj]

You know your body better than me so I won't say much more about it except that you are eating less than the calorie requirments of a 7 year old girl

I VERY MUCH doubt your maintenance is 2000 kcal, even with a desk job. You would be suprised how much you can eat without putting on fat, especially on Keto, Don't be afraid of food

I spent many years not afraid of food and gained close to 100 extra pounds i didnt need.

Eating between 1500 - 1800 calories everyday not only leaves me very satisfied but is how much I should be eating to keep a 500 - 800 calorie deficit everyday. Its not a dangerous number by any means and will not cause me to kick into any kind of 'starvation' mode that will prevent me from losing fat. Nor will I lose muscle on those numbers either. I have a very small frame that doesnt require more energy than that. Believe me that there are plenty of others on this site that can back me up that guys under 5'8 and around or under 150lbs do not need to eat more than that to lose fat.

As long as my lifts increase/stay the same and my body fat % goes down, I will not be eating more calories.

[BritishFighter]

I'm 5'9" tall, currently 143lbs, 8% bodyfat. My cutting calories are 1500-1600 also. I mostly sit during the day, but I'm up and down a lot. Of course I visit the gym for an hour 5 days a week too.

If I eat over 2,000 cals a day, I gain weight quickly. And not "good" weight either.

Sodium isn't a concern for people who workout.....or do Keto.

Nitrate free bacon isn't easy to find AT ALL....sadly. I can't find it in any of the super-markets near me, and I'm not about to order it in....so I can't comment on the possible taste difference....but it would be ideal if someone could find it. :-)

peanuts aren't Legumes....Cashews are, but the OP didn't mention Cashews as far as I can see.

Better Quality meat? Bacon's one of the best in my opinion....it tastes GREAT, and it's convenient. I guess you could say that Ribeye and Sirloin steak might be better quality meat....but that's just being nit-picky!

[hydraides]

Ok I not its not Meat but have you considered replacing some of that bacon with Fatty Fish, I.e Salmon or Mackeral In a budget

One of my loves is tuna, so I mix it with 3-4 Tablespoon of Mayo . Could do that with Chicken, Turkey etc to get the Fat intake up. Scrambled Eggs + Mayo is also extremely tasty (It mixes really well aswell)

As its been said before Bacon isn't actually that bad compared to say processed ham and other processed meats.

Sausages should really be eaten in moderation if not atoll though, full of ****.

[Scrote]

Id really suggest you eat more , AT LEAST 2500 kcal a day

I've easily been eating 3000 kcal/ Probably more like 4000 kcal over last week and I am seeing vascularity ive never seen before which i find really really weird. (Currently around 200 lbs @ 15 % bodyfat , 6 ft )

hello, you must be new

[Red03SVT]

OK so I tried this yesterday. Worked out fasted around 6:30-7:30. Protein shake after workout. Nothing until around 3:30 and ate until 7:30 or 8. I must say this was tough. Not the fasting part, but the eating part. I got to around 1700 cals with a 62/35 ratio. How bad will that be calorie wise. I am around 190lbs, so this was prolly a good bit below maintenance. I just couldnt eat anymore...lol. I might try and do a serving of almonds today during the day to help out. What do yall think? Ended up with 116G F and around 150G PRO.

[OrcaLifter]

too much bacon made me laugh. i started keto yesterday and i had forgotten how much i love it. spent alot of years previously avoiding bacon!

[buckiaj]

Ok I not its not Meat but have you considered replacing some of that bacon with Fatty Fish, I.e Salmon or Mackeral In a budget

One of my loves is tuna, so I mix it with 3-4 Tablespoon of Mayo . Could do that with Chicken, Turkey etc to get the Fat intake up. Scrambled Eggs + Mayo is also extremely tasty (It mixes really well aswell)

As its been said before Bacon isn't actually that bad compared to say processed ham and other processed meats.

Sausages should really be eaten in moderation if not atoll though, full of ****.

Yep, i eat Salmon twice a week instead of the bacon/sausage/egg mess I eat in the sample diet above.

I get sausage is full of other stuff, but the kind i buy has no carbs and a good fat/protein ratio for Keto, so eating it 3-4 times a week works for me.

I do tuna sometimes with Mayo mixed in, but the macro for keto is tough to hit with this food item because Tuna is so lean. Then again, i usually buy the tuna in water, maybe i should give it a try in Oil.

[buckiaj]

OK so I tried this yesterday. Worked out fasted around 6:30-7:30. Protein shake after workout. Nothing until around 3:30 and ate until 7:30 or 8. I must say this was tough. Not the fasting part, but the eating part. I got to around 1700 cals with a 62/35 ratio. How bad will that be calorie wise. I am around 190lbs, so this was prolly a good bit below maintenance. I just couldnt eat anymore...lol. I might try and do a serving of almonds today during the day to help out. What do yall think? Ended up with 116G F and around 150G PRO.

honestly, I think that is a good number to aim for, 1700 a day. Maybe a bit too low since you are 190. How tall are you? If you are shorter than 1700-1900 is probably a good estimate to aim for without knowing other factors. If you are taller, than maybe a tad more closer to 2000 everyday. But this number will just vary by person. 1700 is definitely not too little IMHO, unless you were like 6'6 and closer to 240. Could you eat more calories? Maybe. But I would aim for around there and monitor your scale and your lifts to make sure the scale is going down and your lifts are at least maintaining. If your lifts are decreasing more than just slightly over a four week period, then your deficit is probably too low and you are losing muscle and fat. Personally, my lifts are increasing on Keto and i've heard others say the same thing, so I would say if your lifts are decreasing at all, you may be too low on the calories. The idea is to keep those lifts where they are, while the scale goes down.

Concerning the Warrior part of the diet, its like 2nd nature to me now. The first 3 days were pretty tough. I felt myself pretty dead at the gym (gym was at the end of the fast) and I was pretty upset with everyone :-) But after a few more days, it was golden. I have so much energy, and a small cup of coffee kills any kind of hunger pain i get during the day. Only having to worry about what I eat when i get home at the end of the day is awesome. I don't have to carry meals on me to work or worry about my macros while at work. Just go to work, go to the gym, come home and pig out. Its wonderful and everyday I feel like i am cheating on the diet. :-)

[buckiaj]

I'm 5'9" tall, currently 143lbs, 8% bodyfat. My cutting calories are 1500-1600 also. I mostly sit during the day, but I'm up and down a lot. Of course I visit the gym for an hour 5 days a week too.

If I eat over 2,000 cals a day, I gain weight quickly. And not "good" weight either.

Sodium isn't a concern for people who workout.....or do Keto.

Nitrate free bacon isn't easy to find AT ALL....sadly. I can't find it in any of the super-markets near me, and I'm not about to order it in....so I can't comment on the possible taste difference....but it would be ideal if someone could find it. :-)

peanuts aren't Legumes....Cashews are, but the OP didn't mention Cashews as far as I can see.

Better Quality meat? Bacon's one of the best in my opinion....it tastes GREAT, and it's convenient. I guess you could say that Ribeye and Sirloin steak might be better quality meat....but that's just being nit-picky!

OT, but I would love to see a rough workout routine sometime that you do during the week. I may be getting in a little bit of a runt at the gym and could use some new ideas. No biggie either way, thought it wouldnt hurt to ask

[Red03SVT]

honestly, I think that is a good number to aim for, 1700 a day. Maybe a bit too low since you are 190. How tall are you? If you are shorter than 1700-1900 is probably a good estimate to aim for without knowing other factors. If you are taller, than maybe a tad more closer to 2000 everyday. But this number will just vary by person. 1700 is definitely not too little IMHO, unless you were like 6'6 and closer to 240. Could you eat more calories? Maybe. But I would aim for around there and monitor your scale and your lifts to make sure the scale is going down and your lifts are at least maintaining. If your lifts are decreasing more than just slightly over a four week period, then your deficit is probably too low and you are losing muscle and fat. Personally, my lifts are increasing on Keto and i've heard others say the same thing, so I would say if your lifts are decreasing at all, you may be too low on the calories. The idea is to keep those lifts where they are, while the scale goes down.

Concerning the Warrior part of the diet, its like 2nd nature to me now. The first 3 days were pretty tough. I felt myself pretty dead at the gym (gym was at the end of the fast) and I was pretty upset with everyone :-) But after a few more days, it was golden. I have so much energy, and a small cup of coffee kills any kind of hunger pain i get during the day. Only having to worry about what I eat when i get home at the end of the day is awesome. I don't have to carry meals on me to work or worry about my macros while at work. Just go to work, go to the gym, come home and pig out. Its wonderful and everyday I feel like i am cheating on the diet. :-)

Thanks man. I am about 5'11-6'0. I have been doing regular CKD for about 6 weeks now. Down about 16lbs or so. My lifts have been staying around the same honestly. Might be seeing a little increase in the last week or so due to starting a PreWorkout supp that has really boosted my energy in the mornings.

[mlopez1987]

i find myself eating lot of bacon lately...especially wrapped around brazilian steak (Picanha)....it def gets me full a lot faster then other keto foods, and i would say that's due to the high amounts of fat...so good.

And i eat lots of greens, i noticed you only had a few servings....might want to up it a bit. I usually have 3 servings of steamed broccoli with parmesan cheese melted over it and it is amazing. Easy way to get in the greens, or even some sauteed snap beans or spinach with garlic and olive oil. Dam I'm getting hungry now...