Hi there
I was just wondering about a few things and wondered if anyone can give some advice.
I dont have a specific problem or issue i want to ask about just want confirmation on what i am doing.
I am now on my 5th week of the keto diet (CKD) and will just show what i've been doing and if anyone could give some input or whatever that will be cool
My meals and workouts are as follows:
Workout everyday (on an empty stomach, early morning) Monday-Saturday. Sunday rest.
I do 1 hour cardio everyday (interval training on treadmill and swimming) and 1-1 1/2 hours weight training (arms or legs) and core.
I do one day legs, next day arms, everyday core.
Meals:
After training whey protein shake
Meal 2: lettuce, tuna/smoked chicken, and one whole egg and one egg white
Meal 3: Small portion of brocolli and chicken/fish
Meal 4: same as meal 2
Meal 5: same as meal 3
I have a carb load every Monday from after my depletion workout till around 8pm.
Basically just refeeding, so eating alot of oats, rice (sushi), potatoes, cookies and sometimes a tart or cake here and there. (I tend to pick up minimal after this and feel depleted again by Thursday. Should i carb load for longer?)
My goal is muscle definition and i want to get to 8% bf. Have had alot of progress but would like some professional input to make sure i am on the right track. As if I were training for a fitness comp. I am currently 1.82m, 64kg and between 15 and 18% bf.
Any advice would be awesome
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Thread: Keto diet meal and workout plans
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11-13-2012, 11:05 AM #1
Keto diet meal and workout plans
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11-13-2012, 03:17 PM #2
If you are 5'11" and 140 pounds and think losing more weight will give you muscle definition, you are going in the wrong direction. I would highly recommend increasing cals a lot more (how much are you getting now?) and work on increasing mass. You can't really cut if you don't have enough of a base built up to cut *to*.
Also, I'm assuming since you mentioned CKD, you are referring specifically to the protocol by Lyle McDonald? If so, most of your questions should be answered in the book.Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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11-14-2012, 05:11 AM #3
I am currently getting in between 800 and 900 cal. Max. I know it is a very low calorie diet. I was on slightly more as i took flaxseed and olive oil in my diet which i dont do anymore. Was thinking that the high calorie and fat count might cause me to hit a plateau. I am very scared to bring up my calorie count as I am super scared to put on any weight.
If i do though, is my meal plan looking ok? And is it necessary to do as much cardio in my workout as i am doing?
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11-14-2012, 06:18 AM #4
800-900 cals isn't nearly enough. It's never recommended for someone to drop below 1200cals, and I'm willing to bet you would benefit greatly from eating even more than that. 5'11" and 140lbs seems excessively thin already. Also, if you're afraid of gaining fat by eating fat you haven't done nearly enough research about Keto before beginning the program. In Ketosis, fat is what is providing you with energy to get through your workouts (and the rest of your day for that matter). Your calories should be coming from 65%fat, 30% protein, and 5% carbs. Your diet is seriously lacking essential fats added onto the fact that you're not eating nearly enough calories. If you can post some pics of yourself it would be much easier to give you suggestions on where to go from here. I have a feeling the above poster is right, you're most likely in need of adding some muscle as opposed to losing fat.
Last edited by resilience5241; 11-14-2012 at 12:29 PM.
If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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11-14-2012, 06:21 AM #5
Also, if you're serious about continuing Keto, please read the stickies and post your questions here:
http://forum.bodybuilding.com/forumdisplay.php?f=61
You'll be able to get a broader range of replies there.If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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