Keto and EGS Competition?

[PumaBabi]

Hey all, I've been doing keto now since August.. with refeeds every two weeks. I've already lost 38+ pounds. I just entered a transformation competition at my gym and they are judging it on the before and after pictures.. inches lost, fat lost, lean body mass gained, and BF%. I've never done anything like this before.. so i'm a bit lost. Do I have to switch off of keto to do this?? I'm a bit uneasy of switching to a different ratio, help me out! Diary is an issue for me, I'm intolerant.. and if I sneak it in.. my stomach hurts, and then I get cravings. And Grains.. seem to get me to over-eat. (wholewheat/regular pasta, potatoes, rice, .. I tried oats this morning to test it out, and it seems ok). I know I've made progress, and I don't want to lose what I've gotten to... but I do want to continue progress and dropping fat and all that good stuff.

Right now this is where I'm at.

Weight: 133
Height: 5'3.5
BF: 26
Neck: 12
Arm: 12
Hips: 37
Waist: 28
Chest: 31.5
Thighs: 22.5

[Eileen]

Why should be have to change? You sound like a natural for keto, and it would be good for "normal" people to realise that keto works.

[PumaBabi]

Thanks Eileen! I appreciate it! Sticking to it!

[jaim91]

Look in the "Sample daily diet" in the keto forum, and look at the "staples" that most people are including in their diets.

Once you've found foods compatable with your palate, budget and lifestyle, make a diet, input it in to fit day, and show us what the macros are

We can tweak it from there

[PumaBabi]

Ok, I know this probably really needs work... eeeekk.. and I couldnt find protien powder on fit day. I have not been having a shake with dex in it after I workout, I normally just eat a real meal in an hour after i workout. This is probably bad? And, I usually do my workout in the AM- fasted.. cardio or weights.. i tried eating prior to weights but felt sick during my workout- perhaps some tips on that one???

M1- 5 egg whites w/ spices, 1 cup spinach (raw), 1 tbsp Flax
M2- 10 Almonds, 4oz of Crab meat (the real kind) 2 Celery Stalks
M3- 5 egg whites w/ spices, 1tbsp Flax, 2 cup spinach- PreWorkout
M4- PW Shake- 1-2 scoops Whey and Dex.(10g)
M5- 3 oz Salmon, (the real kind) 1 cup spinach, 1 tbsp Olive Oil
M6- 3oz Salmon, 1 tbsp Olive oil.

Calories Eaten Today
grams cals %total
Total: 1028
Fat: 56 505 52%
Sat: 8 68 7%
Poly: 14 128 13%
Mono: 30 274 28%
Carbs: 20 33 3%
Fiber: 12 0 0%
Protein: 110 439 45%
Alcohol: 0 0 0%

Fat Carbs
Protein Alcohol


My diet is mostly this...

Protiens: crab meat, egg whites, ground turkey, salmon, or skinless chicken breast, Protien powder, Tofu, Gourmet Soy Cheese (no lactase, or casein).
Veggies: Spinach, broc, canned pumpkin, celery, lettuce(not iceburg), Hearts of Palm, Cherry Tomatoes, Red/Green Peppers, Mushrooms, Bok Choy.
Fats: Almonds, Olive Oil, Flax seed (ground), Occasionally ALmond Butter or Chunky PB (natural no sugar)
Beverages: Soy milk unsweetened (i use this for tea, or in a shake), Water (duh), SF Sobe No Fear drinks. Diet soda (very rarely).
It really sucks being intolerant to dairy.

[Eileen]

Why all the egg whites? Eat real eggs and you'll get better nutrition and better macros. It's cheaper, too. And egg whites is the bit that tends to cause allergic reactions, not the yolk.

Fasted workouts on keto can causes catabolism, you are burning fat all night now, then then a heavy workout can risk muscle loss. A cup of coffee with a couple of spoonsfuls of coconut oil melted in will give you something to work with.

You can add custom foods like protein powder to fitday.

Why have you no meat in there?

[PumaBabi]

Egg whites because- the yolks I have an allergic reaction to. (I have IBS) Red Meat can trigger an IBS attack, also. So if I do have it, I tend to have very small portions of it. And, I can't have ANYTHING coconut. Severely allergic to it, makes my throat close up, hives, - I've had this since I was very young.

Gotcha on the workouts, I'll make sure to get something in me before I go. Thanks for taking the time to respond, Eileen.

[Eileen]

Ok, no coconut. Maybe a small whey shake with some olive oil?

You may find that after a while on keto, your IBS improves. A lot of chronic digestive problems seem to disappear on a keto diet. In theory, I have gallstones, I just haven't had an attack since I started this diet four years ago. Every so often the hospital rings and asks if I want to shedule an operation to get them out.

[PumaBabi]

Wow. Thanks Eileen! That's very encouraging to hear that my IBS can improve with keto. I take a lot of probiotics and things like that, but its tricky.. you never know when you're going to get an attack, and you just gotta wait it out. Hmph.

[jaim91]

I would also reccomend eating more than 1026 calories. THat's extremely low, practically near starvation. Try bumping up your cals by having bigger servings of salmon, egg whites, etc.