Help with Keto Diet Plan

[Wbooth21]

Hey guys, just want some help tweaking my diet log. I have my protein roughly where I would like it. But need to up my fat, and lower my carbs if possible.

Basically looking for any and all suggestions on how to make it better. Any help would be greatly appreciated.

Breakfast:
1L Water
2 Whole Eggs
30g Havarti Cheese
½ Cup Egg Whites
2 slices Turkey Bacon
½ pepper
2oz baby carrots
Fish Oil
Diet Pill
1 Multi

Calories: 440
Protein: 44g
Carbs: 10.5g
Fats: 24.5g

Snack:
5g BCAA
2.5 Creatine
1 Serving of Greens+
1L water

Lunch:
6 oz. lean beef/chicken
2 slices Turkey Bacon
30g Havarti Cheese
2oz Spinach
1 Small Tomato
Diet Pill

Calories: 509
Protein: 74.5g
Carbs: 7g
Fats: 20.5g

Pre-Workout
5g BCAA
2.5g creatine
1L Water

TRAIN

Post-Workout
5g BCAA
2.5 Creatine
Protein Shake – BSN Syntha 6

Calories: 140
Protein: 25g
Carbs: 7g
Fats: 1.5g

Dinner:
6 oz. lean beef/chicken
2 slices Turkey Bacon
2oz each spinach/broccoli/cauliflower/green beans
1 tsp Olive Oil
Diet Pill

Calories: 480
Protein: 70g
Carbs: 12.5g
Fats: 16.5g


Pre-Bed
1 Whole Eggs
½ Cup Egg Whites
Protein Shake – ON Hydrowhey
3 ZMA

Calories: 250
Protein: 50g
Carbs: 3g
Fats: 6g


Total Calories: 1819 / Total Protein: 263.5g / Total Carbs: 40g / Total Fats: 69g

[LisaMarie112302]

Are those net carbs that you provided? I'd up my fat by adding more oils, instead of 1 tsp...maybe a tablespoon. There's also coconut oil, you can add it to coffee, cook with it or even eat it plain... I'm on day 8 of keto and have lost 5 pounds but am going back to macros of 40/30/30. Keto wasn't for me but I have friends that have been really successful with it. Good luck!

I'd also like to add that I love that you are eating clean food. I've noticed some people use keto as an excuse to eat junk. Keep up the smart choices!

[Atavis]

Lol...clean...lol.

Stop eating things like turkey bacon and egg whites. You know, eat the whole egg...

[sambshep]

Total Calories: 1819 / Total Protein: 263.5g / Total Carbs: 40g / Total Fats: 69g

You're eating less calories than I am, and I'm cutting...

Ditto what Atavis said, stop tossing the yolks out.

[GinelleB]

I've been looking into trying the Keto diet can anyone help ? It seems mainly men that are doing it! Is there any femails out there?

[iamarcin]

I've been looking into trying the Keto diet can anyone help ? It seems mainly men that are doing it! Is there any femails out there?

stickies apply to both men + women. Keto/dieting advice in general does not discriminate.
+ Post specific questions next time... saw 2-3 female posters 2-3 weeks ago at least so should get responses.

[GinelleB]

stickies apply to both men + women. Keto/dieting advice in general does not discriminate.
+ Post specific questions next time... saw 2-3 female posters 2-3 weeks ago at least so should get responses.

Hi sorry I wasn't meaning to seem discriminating I just haven't seen many women talking about it.
I've just worked out me protein and fats but not sure if its right or not could u help?
My weight is 128lb with 20%bf my lean mass is 104 so that's 104g protein a day and fat is 111g per day carbs on refuel days is 520g. Thanks