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  1. #1
    Registered User Moon91's Avatar
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    7-day Keto Diet Plan Help (first time Keto)

    Hey guys, i've currently got about 6 weeks left on my bulk before I delve into Keto for the first time, now i heard it's pretty tough so i'm writing up a 7-day meal plan in advance which i will follow when the time comes, but i'm having trouble with day one. A macro calculator suggested i'll need 27g Carbs, 192g Protein, 146g fat. This is day one, any feedback would be appreciated.

    Meal 1 - 4 eggs, 1 Tbs Olive Oil, Multivitamin
    Meal 2 - Tin of Tuna, 1 Cup Spinach, 2 Tbs Natural PB
    PWO - Whey Shake
    Meal 3 - 4oz Chicken Breast, 1 Cup Broccoli, 1 Tbs Olive Oil
    Meal 4 - 4 oz Chicken Breast, 1 Cup Spinach, 1 Tbs Olive Oil
    Meal 5 - 4 eggs, 1 Tbs Natuaral PB, Cottage Cheese.

    Macros - 1971 cals, 183g Protein, 122g Fat, 32g Carbs (56% Fat, 38g Protein, 6.5% Carbs)
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  2. #2
    Registered User Moon91's Avatar
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  3. #3
    Registered User Moon91's Avatar
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    Also guys, can I get some feedback on which fruits and vegetable don't count as carbs.
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  4. #4
    Registered Broscientist Black_Spit's Avatar
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    No fruits.

    Fiber does not count. Everything else does.
    Training Journal - http://forum.bodybuilding.com/showthread.php?t=159606881

    Raw Total 1500 - 11/1/14
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  5. #5
    Registered User Moon91's Avatar
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    Originally Posted by Black_Spit View Post
    No fruits.

    Fiber does not count. Everything else does.
    Alright thanks man, is that sample I have in my first post OK, any suggestions?
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  6. #6
    Registered User Moon91's Avatar
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  7. #7
    Registered User gobrowns87's Avatar
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    Fat needs to be at 65% or greater. Ditch the chicken breasts and buy beef (I use 75/25). Also don't use cottage cheese. Buy actual cheese instead. I wouldn't be so lean on PB either. Try to incorporate dressings (ceasar, ranch, etc), more cheeses, and fattier meats (beef). Use fitday to measure everything.
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  8. #8
    Registered User denverizzles's Avatar
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    the keto diet slogan: BEEF IT'S WHATS FOR EVERY MEAL
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  9. #9
    Registered User BetterByDesign's Avatar
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    You would be surprised how much fat you can lose even when you eat a decent amount of calories on Keto. Try and stick to good fats, grass fed beef, raw milk, raw butter, organic eggs, if at all possible. Find a local farm that sells grass fed beef and buy abunch of steaks for cheaper than store. Slap some butter on that broccoli. GET THEM FATS
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