Sample of my Ketogenic Diet

[JonVermilion]

Recently I have went full bore on doing the ketogenic diet and I must say this is the greatest "diet" (more of a life style), especially if done right. I have been low carb for a long time and lost a lot of fat and kept muscle but the keto diet itself is the power house which gets you leaner than ever. Here is sample of my daily diet regimen with supplementation including the ECY stack which i have added, hate it or love it, ECY f*cking works. The diet is basically a 2500 Calorie diet as i do tailor in my Active metabolic rate a bit. 2500 calories is a tad bit low, but i leave room for some extra fat Caloriess or protein if need be with out going over board.

Morning wake up -
2 nordic naturals ultimate omega fish oil (18 kcal, 2g fat)
16oz purified water
25mg Ephedrine HCL/200mg natural Caffeine/5mg Yohimbine HCL

Breakfast -
1 - New chapter daily multi Vitamin
4 - Full large eggs (284 kcal, 20g fat, 0 carb, 24g Protein)
2 Tbs Natural organic almond butter (170 kcal, 16g fat, 2 Net carbs, 7g Protein)
Total - 454 kcal, 36g fat, 2 net carbs, 31g protein

Snack -
16oz unsweetened coconut milk (100 kcal, 10g fat, 0 net carbs, 2g protein)
1 1/2 scoop MHP probolic SR chocolate protein (210 kcal, 6g fat, 5 net carb, 30g Protein)
Total - 310 kcal, 16g fat, 5 net carb, 32g protein)

30mins before next meal -
25mg Ephedrine HCL, 200mg Natural Caffeine, 5mg Yohimbine HCL

Lunch -
1 Nordic natural ultimate fish oil (9 kcal, 1g fat)
10oz boiled chicken breast (330 kcal, 6g fat, 0 carb, 60g protein.... boiling does not get rid of ALL the fat in chicken)
30z broccoli (raw) (24 kcal, 0g fat, 2g net carb, 2g protein)
1 cup raw spinach (10 kcal, 0g fat, 1g net carb, 1g protein)
1oz Raw almonds (160 kcal, 14g fat, 2 net carbs, 6g protein)
1oz Chopped Jalapenos (calories are worthless to note here, almost just as worthless as the calories in the spinach... lol)
Braggs apple cider vinegar (as much as one wants truly)
Total - 537 Kcal, 21g fat, 6g net carbs, 69g protein (very higher protein yes, but thats ok)

Snack - (I often through out the day just like to eat oils with vegetables)
2 tbs coconut oil (252 kcal, 28g fat - mostly MCTs)
1 Tbs Organic tahini butter (70 kcal, 8g fat, 0g net carbs, 5g protein)
3oz Raw broccoli (24 kcal, 0g fat, 2 net carbs, 2g protein)
Total - 346 kcal, 36g fat, 2g net carbs, 7g protein

30mins before next meal or workout -
25mg Ephedrine HCL, 200mg Natural Caffeine, 5mg Yohimbine HCL

Dinner -
1 Nordic natural ultimate fish oil (9 kcal, 1g fat)
2 can Starkist tuna (200 kcal, 4g fat, 0g carbs, 40g protein)
2 cup Raw spinach (20 kcal, 0g fat, 1g net carb, 2g Protein)
1/4 cup raw walnuts (210 kcal, 21g fat, 0 net carb, 5g protein)
2 tbs Nayonaise soy based mayo (70 kcal, 7g fat, 1g net carb, 0g protein)
Total - 509 kcal, 33g fat, 2g net carb, 47g protein

Snack -
1 scoop Probolic SR vanilla (130 kcal, 4g fat, 2g net carb, 20g protein)
1 scoop Elite smooth banana (114kcal, 1.5g fat, 2 Carb, 24g Protein)
16oz coconut milk (100 kcal, 10g fat, 0g net carbs, 2g Protein)
Total - 344 kcal, 15.5g fat, 4g net carbs, 47g Protein)

Grand total for the day -
2518 Kcal, 159.5g fat, 21 net carbs, 233g protein

Let me know if anyone gives this a go and has some luck with it, I know it has been working wonders for me and I will continue on this with maybe 1 carb up a week, this carb up day is variable for me as I truly feel better when not taking in carbohydrates. This of course is just a guide line and changes a tad from day to day but the calories and ratios stay about the same.

[RockySavagewolf]

Any special reason you eat Jalapeños?

[JonVermilion]

Too spice things up a bit Boiled chicken to me is very bland even with some decent seasoning, so i add them to not only add flavour but also hot peppers like that create a natural thermogenic effect in the body. Do you know these to be detrimental to the keto diet? I watch and create where my carbs come from very closely as you can tell.

[Blackjack68]

Too spice things up a bit Do you know these to be detrimental to the keto diet?

Not at all, I add Jalepenos and Cayenne to lots of things, and even take a Cayenne pill every once in a while on top of that, never had a problem staying in keto. Capsicum FTW!

Diet looks good man, I'm a little iffy on ECY stacks (for me personally), but glad to hear it's all working for you. As keto time passed I found, same as you, that I just never wanted to carb up either. They always made me feel crappy and tired, my energy is much better on keto.

[JonVermilion]

Not at all, I add Jalepenos and Cayenne to lots of things, and even take a Cayenne pill every once in a while on top of that, never had a problem staying in keto. Capsicum FTW!

Diet looks good man, I'm a little iffy on ECY stacks (for me personally), but glad to hear it's all working for you. As keto time passed I found, same as you, that I just never wanted to carb up either. They always made me feel crappy and tired, my energy is much better on keto.

Oh yes, every time I have taken in higher carbs I have found my self basicly going into a binge. I am never full, I eat until i feel sick basically, feel like ass and then i find myself doing insane amounts of cardio the next day! haha

ECY stacks are pretty iffy for anyone really, so far so good. Stims are nothing to me, I can take ECY and go right to sleep if need be... almost sad. Although since you add the cayenne pill once and a while that puts on a hell of a thermo... *scratches chin* Just may have to add that too my arsenal.

[Rugger7]

I hate to tell you bro but ECY/ECA/EC stacks are mostly in the placebo and hunger blunt. Coffee or any other stim will do the hunger blunt and save the wallet a bandaid. Trust me, back in the day I did Xenadrine & Hydroxycut (when it was real EC) and did that REAL STRONG VPX product.. can't remember it was liquid, way too strong.. it just strings you out gives you mental boost, it is all in the caffeine.. I have a bottle of Lipo6 after years of not doing anything like that just drinking coffee to see if maybe I was wrong or they had a new 'advancement' and the answer is 'nope'.

Your diet looks painful, but if it works for you great. Why not add some flavorful foods like baked chicken thighs, steak, hamburger, or turkey burger?

[JonVermilion]

Rugger -

Oh dont get me wrong, i add tons of different things including beef, turkey, vennisin (spelling?), even some other wild game when its hunting season. This is just a rough break down of a "normal day in the life of keto", as i feel that what i listed is a good interpretation on how someone can eat a well rounded meal with all whole foods. I see so many people doing keto and they're just eating meat, almost nothing else, but with added nuts, dark greens, and the correct styles of meat someone can even make the keto diet even better for you. There is no way in hell i could eat the same layout everyday nor make it boring everyday, ID GO INSANE! haha.

I know way to much about health and nutrition to stick to a boring food ritual. Thanks btw about the info about your experience with ECY, this is my first go at it and it does seem to "help" a bit whether its placebo or not. I have heard many people cant stand it or had no luck with it, while others have extreme success... it was either that or clenbuterol... lol!

*looks at fridge with 8oz of turkey and salivates* I gotta go eat....

*edit* by the way rugger, the VPX product is their take on clenbuterol called clenbuterex, was a strong product for sure. If i was gonna do the vpx product id just do the real thing! haha

[eurozn]

I'm doing keto too and achieving the same results; coincidentally we almost exactly the same thing, the only difference being I do eat oats in the morning (three heaping spoonfuls, already cooked) and I use fruit sparingly, i.e. not daily. Instead of Jalapenos I use Spanish olives to spice up the tuna which is tough to get down by itself. I steam instead of boil. In four weeks I have dropped a lot of body fat and seen some great results; I'm sticking with this diet.

Recently I have went full bore on doing the ketogenic diet and I must say this is the greatest "diet" (more of a life style), especially if done right. I have been low carb for a long time and lost a lot of fat and kept muscle but the keto diet itself is the power house which gets you leaner than ever. Here is sample of my daily diet regimen with supplementation including the ECY stack which i have added, hate it or love it, ECY f*cking works. The diet is basically a 2500 Calorie diet as i do tailor in my Active metabolic rate a bit. 2500 calories is a tad bit low, but i leave room for some extra fat Caloriess or protein if need be with out going over board.

Morning wake up -
2 nordic naturals ultimate omega fish oil (18 kcal, 2g fat)
16oz purified water
25mg Ephedrine HCL/200mg natural Caffeine/5mg Yohimbine HCL

Breakfast -
1 - New chapter daily multi Vitamin
4 - Full large eggs (284 kcal, 20g fat, 0 carb, 24g Protein)
2 Tbs Natural organic almond butter (170 kcal, 16g fat, 2 Net carbs, 7g Protein)
Total - 454 kcal, 36g fat, 2 net carbs, 31g protein

Snack -
16oz unsweetened coconut milk (100 kcal, 10g fat, 0 net carbs, 2g protein)
1 1/2 scoop MHP probolic SR chocolate protein (210 kcal, 6g fat, 5 net carb, 30g Protein)
Total - 310 kcal, 16g fat, 5 net carb, 32g protein)

30mins before next meal -
25mg Ephedrine HCL, 200mg Natural Caffeine, 5mg Yohimbine HCL

Lunch -
1 Nordic natural ultimate fish oil (9 kcal, 1g fat)
10oz boiled chicken breast (330 kcal, 6g fat, 0 carb, 60g protein.... boiling does not get rid of ALL the fat in chicken)
30z broccoli (raw) (24 kcal, 0g fat, 2g net carb, 2g protein)
1 cup raw spinach (10 kcal, 0g fat, 1g net carb, 1g protein)
1oz Raw almonds (160 kcal, 14g fat, 2 net carbs, 6g protein)
1oz Chopped Jalapenos (calories are worthless to note here, almost just as worthless as the calories in the spinach... lol)
Braggs apple cider vinegar (as much as one wants truly)
Total - 537 Kcal, 21g fat, 6g net carbs, 69g protein (very higher protein yes, but thats ok)

Snack - (I often through out the day just like to eat oils with vegetables)
2 tbs coconut oil (252 kcal, 28g fat - mostly MCTs)
1 Tbs Organic tahini butter (70 kcal, 8g fat, 0g net carbs, 5g protein)
3oz Raw broccoli (24 kcal, 0g fat, 2 net carbs, 2g protein)
Total - 346 kcal, 36g fat, 2g net carbs, 7g protein

30mins before next meal or workout -
25mg Ephedrine HCL, 200mg Natural Caffeine, 5mg Yohimbine HCL

Dinner -
1 Nordic natural ultimate fish oil (9 kcal, 1g fat)
2 can Starkist tuna (200 kcal, 4g fat, 0g carbs, 40g protein)
2 cup Raw spinach (20 kcal, 0g fat, 1g net carb, 2g Protein)
1/4 cup raw walnuts (210 kcal, 21g fat, 0 net carb, 5g protein)
2 tbs Nayonaise soy based mayo (70 kcal, 7g fat, 1g net carb, 0g protein)
Total - 509 kcal, 33g fat, 2g net carb, 47g protein

Snack -
1 scoop Probolic SR vanilla (130 kcal, 4g fat, 2g net carb, 20g protein)
1 scoop Elite smooth banana (114kcal, 1.5g fat, 2 Carb, 24g Protein)
16oz coconut milk (100 kcal, 10g fat, 0g net carbs, 2g Protein)
Total - 344 kcal, 15.5g fat, 4g net carbs, 47g Protein)

Grand total for the day -
2518 Kcal, 159.5g fat, 21 net carbs, 233g protein

Let me know if anyone gives this a go and has some luck with it, I know it has been working wonders for me and I will continue on this with maybe 1 carb up a week, this carb up day is variable for me as I truly feel better when not taking in carbohydrates. This of course is just a guide line and changes a tad from day to day but the calories and ratios stay about the same.

[16joeyrocks]

Recently I have went full bore on doing the ketogenic diet and I must say this is the greatest "diet" (more of a life style), especially if done right. I have been low carb for a long time and lost a lot of fat and kept muscle but the keto diet itself is the power house which gets you leaner than ever. Here is sample of my daily diet regimen with supplementation including the ECY stack which i have added, hate it or love it, ECY f*cking works. The diet is basically a 2500 Calorie diet as i do tailor in my Active metabolic rate a bit. 2500 calories is a tad bit low, but i leave room for some extra fat Caloriess or protein if need be with out going over board.

Morning wake up -
2 nordic naturals ultimate omega fish oil (18 kcal, 2g fat)
16oz purified water
25mg Ephedrine HCL/200mg natural Caffeine/5mg Yohimbine HCL

Breakfast -
1 - New chapter daily multi Vitamin
4 - Full large eggs (284 kcal, 20g fat, 0 carb, 24g Protein)
2 Tbs Natural organic almond butter (170 kcal, 16g fat, 2 Net carbs, 7g Protein)
Total - 454 kcal, 36g fat, 2 net carbs, 31g protein

Snack -
16oz unsweetened coconut milk (100 kcal, 10g fat, 0 net carbs, 2g protein)
1 1/2 scoop MHP probolic SR chocolate protein (210 kcal, 6g fat, 5 net carb, 30g Protein)
Total - 310 kcal, 16g fat, 5 net carb, 32g protein)

30mins before next meal -
25mg Ephedrine HCL, 200mg Natural Caffeine, 5mg Yohimbine HCL

Lunch -
1 Nordic natural ultimate fish oil (9 kcal, 1g fat)
10oz boiled chicken breast (330 kcal, 6g fat, 0 carb, 60g protein.... boiling does not get rid of ALL the fat in chicken)
30z broccoli (raw) (24 kcal, 0g fat, 2g net carb, 2g protein)
1 cup raw spinach (10 kcal, 0g fat, 1g net carb, 1g protein)
1oz Raw almonds (160 kcal, 14g fat, 2 net carbs, 6g protein)
1oz Chopped Jalapenos (calories are worthless to note here, almost just as worthless as the calories in the spinach... lol)
Braggs apple cider vinegar (as much as one wants truly)
Total - 537 Kcal, 21g fat, 6g net carbs, 69g protein (very higher protein yes, but thats ok)

Snack - (I often through out the day just like to eat oils with vegetables)
2 tbs coconut oil (252 kcal, 28g fat - mostly MCTs)
1 Tbs Organic tahini butter (70 kcal, 8g fat, 0g net carbs, 5g protein)
3oz Raw broccoli (24 kcal, 0g fat, 2 net carbs, 2g protein)
Total - 346 kcal, 36g fat, 2g net carbs, 7g protein

30mins before next meal or workout -
25mg Ephedrine HCL, 200mg Natural Caffeine, 5mg Yohimbine HCL

Dinner -
1 Nordic natural ultimate fish oil (9 kcal, 1g fat)
2 can Starkist tuna (200 kcal, 4g fat, 0g carbs, 40g protein)
2 cup Raw spinach (20 kcal, 0g fat, 1g net carb, 2g Protein)
1/4 cup raw walnuts (210 kcal, 21g fat, 0 net carb, 5g protein)
2 tbs Nayonaise soy based mayo (70 kcal, 7g fat, 1g net carb, 0g protein)
Total - 509 kcal, 33g fat, 2g net carb, 47g protein

Snack -
1 scoop Probolic SR vanilla (130 kcal, 4g fat, 2g net carb, 20g protein)
1 scoop Elite smooth banana (114kcal, 1.5g fat, 2 Carb, 24g Protein)
16oz coconut milk (100 kcal, 10g fat, 0g net carbs, 2g Protein)
Total - 344 kcal, 15.5g fat, 4g net carbs, 47g Protein)

Grand total for the day -
2518 Kcal, 159.5g fat, 21 net carbs, 233g protein

Let me know if anyone gives this a go and has some luck with it, I know it has been working wonders for me and I will continue on this with maybe 1 carb up a week, this carb up day is variable for me as I truly feel better when not taking in carbohydrates. This of course is just a guide line and changes a tad from day to day but the calories and ratios stay about the same.

Jon
Really interested in the Keto Diet... you look awesome bro.. and Iam getting up there in years, So its a Need to do now. Where can i get the best info on the Plan. Please let me know Thanks Joe

[Missdowds]

Would a keto diet work for me to lose fat with little exercise or sometimes weightlifting? I couldn't eat the amount you do could you give me an example plan that would help me?

[technifish]

Diet looks on point to me Jon, although far from an expert here. Guess all that matters at the end of the day is that your hitting them macros and staying in keto- bland or not. I by the way love them jalapeño's and add then to just about every meal as well.

I'm all for the EC stack. Had great results with it as well, and I don't think it was just the placebo effect, but again- I'm no scientist/expert in the field. Any chance you can PM a link on where your getting the E from? I havnt been able to find one since I left a Afghan a year ago.... It would be much appreciated.