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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10-30-2010, 03:08 PM #1
- Join Date: Jul 2010
- Location: Sydney, NSW, Australia
- Age: 32
- Posts: 201
- Rep Power: 187
7-day Keto Diet Plan Help (first time Keto)
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10-31-2010, 02:51 PM #2
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10-31-2010, 05:26 PM #3
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10-31-2010, 05:34 PM #4
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10-31-2010, 05:35 PM #5
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11-02-2010, 05:35 AM #6
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11-02-2010, 05:38 AM #7
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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11-02-2010, 07:23 AM #8
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11-03-2010, 08:08 AM #9
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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