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.
03-25-2012, 04:24 PM #1
Deer in the Headlights, New to Keto
Last edited by nico806; 03-25-2012 at 04:30 PM.
03-25-2012, 05:15 PM #2
03-25-2012, 10:03 PM #3
03-25-2012, 10:51 PM #4
Ive been trying to use this site to set up a meal plan. HTTP://swole.me
Last edited by nico806; 03-25-2012 at 11:33 PM.
03-25-2012, 11:31 PM #5
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.
03-26-2012, 07:24 AM #6
03-26-2012, 12:21 PM #7
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.
03-26-2012, 12:47 PM #8
03-26-2012, 02:30 PM #9
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.......
03-27-2012, 07:32 AM #10