does my diet look good?

[siriusly]

Trying keto diet for the first time. My goal is losing about 30lbs of fat and gaining maybe 10lbs of muscle. I might go further afterwards but I needed some kind of goal and this seems attainable.

I'm trying to do it right so I planned out everything and made sure all my numbers seemed ok. So I wrote out what I'm eating the calories fat protein carbs and other nutrients to see if I'm too low/high/missing in anything:

Goal Calories 2000
Fat 160g
Protein 120g
Carbs 30g

Food/calories/fat/protein/carbs/size/nutrients

Cheese 400/33/24/2 - 100g – cheddar medium – calcium, vitamin a, b12
Chicken 300/20/32/0 - 2 medium thighs baked - iron, b5, riboflavin, choline, zinc, phosphorus, magnesium, iron
Eggs 150/10/12/0 - 2 large eggs various - b2,5,9,12 vitamin a, choline, vitamin d, phosphorus, zinc
Broccoli 35/1/3/7 – 100g raw - 2.6g fiber, vitamin k, vitamin c
Salmon 150/7/20/0 – 100g baked – phosphorus, magnesium, zinc, iron
Peanuts 300/24/13/9 – 50g roasted - b1,2,3,5,6,9, magnesium, phosphorus, zinc, iron, 3g fiber
Pumpkin seeds 565/49/29/14 – 100g raw - b1,2,3,5,6,9 iron, magnesium, manganese, phosphorus, potassium, zinc
Banana after workout 90/1/1/23/0/0 – 100g raw - b6, vitamin c, manganese, potassium
Tea – no calories
Olive oil – 90/10/0 - 10g 2 tsp - vitamin e, vitamin k

Final Calories 1990
Fat 154g
Protein 116
Carbs 32 6g fiber

Weekends I substitute in some fruits/vegetables and more carbs.

////
So that's what I've got so far for the diet. For workout I just spread about 4-5 hours a week between jump rope, running, walking, strength.

I partly chose all this because it's not that expensive and i like all those foods and don't care about eating plain/same foods all the time. This should run me around 30$ CAD per week or so.

Am I missing anything or does anyone have any advice? Thanks

[Leadreign]

6ft, 210lbs, 2,000 cal cut and you want to gain 10lbs of muscles?

[siriusly]

I'd like to lose the extra fat first and just maintain the muscles for now, but the later goal would be to add 10 yes.

[Leadreign]

Ok, thats more acceptable hah.

[aaaaaaaaaachooo]

Perhaps increase the fiber intake some via green vegetables?
Diet looks pretty good ~ however skip the fruits altogether.
Even during the carb-ups they won't be beneficial.

[siriusly]

Awesome thanks! Now that you mention it I was worried about fiber intake and totally forgot about it. I'll think about some green vegetables to add in.

What would be better for carb up rather than the fruit? I was thinking about brown rice, maybe some roasted potatoes, vegetables, cereal and bread?

[aaaaaaaaaachooo]

Awesome thanks! Now that you mention it I was worried about fiber intake and totally forgot about it. I'll think about some green vegetables to add in.

What would be better for carb up rather than the fruit? I was thinking about brown rice, maybe some roasted potatoes, vegetables, cereal and bread?

Forget the veggies when refeeding imo.
You'll get plenty of fiber via rice, potatoes, cereal, bread, pasta....hell...yesterday I ate an entire LB of spaghetti. lmao!!
2 tips for successful refeeds : Keep fat intake minimal, & drink copious amounts of water.

[siriusly]

That totally works for me, I love potatoes, rice, pasta, cereal, and plain fresh bread(right from the small local bakery nearby!).

[Rugger7]

Trying keto diet for the first time. My goal is losing about 30lbs of fat and gaining maybe 10lbs of muscle. I might go further afterwards but I needed some kind of goal and this seems attainable.

I'm trying to do it right so I planned out everything and made sure all my numbers seemed ok. So I wrote out what I'm eating the calories fat protein carbs and other nutrients to see if I'm too low/high/missing in anything:

Goal Calories 2000
Fat 160g
Protein 120g
Carbs 30g

Food/calories/fat/protein/carbs/size/nutrients

Cheese 400/33/24/2 - 100g – cheddar medium – calcium, vitamin a, b12
Chicken 300/20/32/0 - 2 medium thighs baked - iron, b5, riboflavin, choline, zinc, phosphorus, magnesium, iron
Eggs 150/10/12/0 - 2 large eggs various - b2,5,9,12 vitamin a, choline, vitamin d, phosphorus, zinc
Broccoli 35/1/3/7 – 100g raw - 2.6g fiber, vitamin k, vitamin c
Salmon 150/7/20/0 – 100g baked – phosphorus, magnesium, zinc, iron
Peanuts 300/24/13/9 – 50g roasted - b1,2,3,5,6,9, magnesium, phosphorus, zinc, iron, 3g fiber
Pumpkin seeds 565/49/29/14 – 100g raw - b1,2,3,5,6,9 iron, magnesium, manganese, phosphorus, potassium, zinc
Banana after workout 90/1/1/23/0/0 – 100g raw - b6, vitamin c, manganese, potassium
Tea – no calories
Olive oil – 90/10/0 - 10g 2 tsp - vitamin e, vitamin k

Final Calories 1990
Fat 154g
Protein 116
Carbs 32 6g fiber

Weekends I substitute in some fruits/vegetables and more carbs.

////
So that's what I've got so far for the diet. For workout I just spread about 4-5 hours a week between jump rope, running, walking, strength.

I partly chose all this because it's not that expensive and i like all those foods and don't care about eating plain/same foods all the time. This should run me around 30$ CAD per week or so.

Am I missing anything or does anyone have any advice? Thanks

Your diet looks fine, here is what I would do to make it better.

MORE Eggs.

LESS cheese & pumpkins seeds. (wtf? 25% of your calories from seeds and 20% from cheese? lose a bunch of those cals and put them into one of these)

foods to ADD - steak, oysters, cottage cheese, spinach, cabbage, kale, avocado, tomato, bell pepper, onion, carrots (watch your carbs on the non-leafy veggies).

Only count net carbs, don't be afraid to go higher than your limit on leafy veggies.

As far as supplements if all those vitamins you were listing was what's in the food good for you learning that stuff, if those are pills you are popping stop. You need 1 multi-vitamin like Opti-men or Centrum or Animal Pak or Walmart brand, whatever. Only other supplements you might want, Beef liver tabs, zma, fish oil caps, protein powder. Pretty much everything else is rubbish.

Get some structure to your workout schedule, if you want to lose 30 lbs fat and gain 10 lbs muscle you can probably add 400 calories per day and start accomplishing both at the same time, slowly, or keep them where they are and you are probably just going to lose fat about 1 lb per week faster. Good luck!

[sambshep]

Trying keto diet for the first time. My goal is losing about 30lbs of fat and gaining maybe 10lbs of muscle. I might go further afterwards but I needed some kind of goal and this seems attainable.

I'm trying to do it right so I planned out everything and made sure all my numbers seemed ok. So I wrote out what I'm eating the calories fat protein carbs and other nutrients to see if I'm too low/high/missing in anything:

Goal Calories 2000
Fat 160g
Protein 120g
Carbs 30g

Food/calories/fat/protein/carbs/size/nutrients

Cheese 400/33/24/2 - 100g – cheddar medium – calcium, vitamin a, b12
Chicken 300/20/32/0 - 2 medium thighs baked - iron, b5, riboflavin, choline, zinc, phosphorus, magnesium, iron
Eggs 150/10/12/0 - 2 large eggs various - b2,5,9,12 vitamin a, choline, vitamin d, phosphorus, zinc
Broccoli 35/1/3/7 – 100g raw - 2.6g fiber, vitamin k, vitamin c
Salmon 150/7/20/0 – 100g baked – phosphorus, magnesium, zinc, iron
Peanuts 300/24/13/9 – 50g roasted - b1,2,3,5,6,9, magnesium, phosphorus, zinc, iron, 3g fiber
Pumpkin seeds 565/49/29/14 – 100g raw - b1,2,3,5,6,9 iron, magnesium, manganese, phosphorus, potassium, zinc
Banana after workout 90/1/1/23/0/0 – 100g raw - b6, vitamin c, manganese, potassium
Tea – no calories
Olive oil – 90/10/0 - 10g 2 tsp - vitamin e, vitamin k

Final Calories 1990
Fat 154g
Protein 116
Carbs 32 6g fiber

Weekends I substitute in some fruits/vegetables and more carbs.

////
So that's what I've got so far for the diet. For workout I just spread about 4-5 hours a week between jump rope, running, walking, strength.

I partly chose all this because it's not that expensive and i like all those foods and don't care about eating plain/same foods all the time. This should run me around 30$ CAD per week or so.

Am I missing anything or does anyone have any advice? Thanks

Rough calculations below...
BMR = 1968
x1.2 = 2362 (assumes sedentary activity level outside of workouts)
+Workout = 2662
-10% = 2396

Fiber @ 0.014g/cal = 33g
Protein @ 0.82g/lb = 172g
Carbs = 50g or less
Fat = Remaining calories

Eat at the above for at least two weeks, decrease calories by 10% every 7 days until you lost 1-2 lbs per week. I would avoid fruit and milk, try not to overdo the cheese, and increase fibrous vegetables.

[aaaaaaaaaachooo]

I would avoid fruit and milk, try not to overdo the cheese, and increase fibrous vegetables.

x2.
Although...I dig the FUARK out of some Unsweetened Vanilla Almond Milk!!!!

[sambshep]

x2.
Although...I dig the FUARK out of some Unsweetened Vanilla Almond Milk!!!!

I'm referring to cow milk. Unsweetened almond milk is acceptable for keto.

I'm non-fatally lactose intolerant, so it all works out for me at least