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  1. #1
    Fat Guy in a Little Coat nico806's Avatar
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    Post Deer in the Headlights, New to Keto

    So I'm 6'4", 292lbs and need to do some Major fat loss. So Im going to start Keto tomorrow. I hit the gym up at 5am every morning, Monday through Friday. I lift for at least an hour followed by 30 minutes of cardio on the elliptical machine. Mondays - Triceps and Biceps, Tuesday - Back, Weds - Chest, Thurs - Traps and Shoulder, Fri - Leg and Lack(whatever I lack on) day. Ive made some major gains in terms of Muscle gain however still have a layer of flab sitting on my abs.

    I understand what all is required of Keto, however I am completely lost as what my meal plan should look like. From checking some calorie calculators online Ive figured that I should be on a 2500 Calorie per day diet. But that is as far as Ive gotten. So If anyone could suggest a Meal Plan minus anything PORK, I would really appreciate it. Plus if there is anything else you would care to add, such as suggestions or whatever you might think could benefit me.
    Last edited by nico806; 03-25-2012 at 03:30 PM.
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  2. #2
    Registered User badgerboy52's Avatar
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    food list:
    http://keto.org/foods.htm

    just check out the logs and what some other people are doing if you need some ideas for specific meal plans
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  3. #3
    Fat Guy in a Little Coat nico806's Avatar
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    How do I know what Macros should be per day and should I just divide that out equally per my 7 meals in my day.
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  4. #4
    Fat Guy in a Little Coat nico806's Avatar
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    Ive been trying to use this site to set up a meal plan. HTTP://swole.me
    Last edited by nico806; 03-25-2012 at 10:33 PM.
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  5. #5
    Registered User Schoonie's Avatar
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    Originally Posted by nico806 View Post
    So I'm 6'4", 292lbs and need to do some Major fat loss. So Im going to start Keto tomorrow. I hit the gym up at 5am every morning, Monday through Friday. I lift for at least an hour followed by 30 minutes of cardio on the elliptical machine. Mondays - Triceps and Biceps, Tuesday - Back, Weds - Chest, Thurs - Traps and Shoulder, Fri - Leg and Lack(whatever I lack on) day. Ive made some major gains in terms of Muscle gain however still have a layer of flab sitting on my abs.

    I understand what all is required of Keto, however I am completely lost as what my meal plan should look like. From checking some calorie calculators online Ive figured that I should be on a 2500 Calorie per day diet. But that is as far as Ive gotten. So If anyone could suggest a Meal Plan minus anything PORK, I would really appreciate it. Plus if there is anything else you would care to add, such as suggestions or whatever you might think could benefit me.
    Ur calories are way too low. Just like adding too much weight in a short period of time is unhealthy, LOSING too much weight in a short period of time is just as unhealthy (metabolic rate).

    Cals: 3737 (dont drop below 3200)
    Protein: 219 (guessed ur LBM at 25%)
    Carb: 46 g's (get less than 35 g's)
    Fat: 297 g's

    stay strict on these macros for atleast the first 10 days, after that u can adjust ur macros a bit, but worry about that later. stay away from sugar, and all foods with carbs as direct sources.
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  6. #6
    Fat Guy in a Little Coat nico806's Avatar
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    Cool Appreciate the insight bro.
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  7. #7
    Fat Guy in a Little Coat nico806's Avatar
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    Never realized how hard it would be to put a Daily meal plan together that matches those macros. Sure was easy to hit that many calories and fat when eating extremely unhealthy like at mickey d's and other out food. I sure am struggling to match up to that calorie intake and hitting that fat total while keeping protein and carbs regulated.
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  8. #8
    Fat Guy in a Little Coat nico806's Avatar
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    So this is where I am at Currently

    Cumulative Stats:
    40.2g Carbs
    293.3g Fat
    226.9g Protein
    3724.9 Calories

    Is that sufficient or do I need to tweak it.
    Last edited by nico806; 03-26-2012 at 12:12 PM.
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  9. #9
    "Full House" KLMARB's Avatar
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    Don't be suprised if your first few days or a week are kind of rough. That's when the initial major hormonal adaptation occurs. It takes a little time for your body to "ramp up" energy processes that have been supressed. During the initial two weeks, use the philosophy: "if in doubt, eat more fat"....
    I'll take arrogance and the inevitable hubris over self-doubt and lack of confidence, anyday.......
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  10. #10
    Fat Guy in a Little Coat nico806's Avatar
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    Originally Posted by KLMARB View Post
    Don't be suprised if your first few days or a week are kind of rough. That's when the initial major hormonal adaptation occurs. It takes a little time for your body to "ramp up" energy processes that have been supressed. During the initial two weeks, use the philosophy: "if in doubt, eat more fat"....
    So far what has been hard to deal with is the nausea, Its been crazy bad. But I bought some alcohol pads to sniff every once in awhile when I start feeling nausea coming on.
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