Am I doing it right? any advice greatly apprieciated

[MZ600]

Hi,

I am new to this forum and this is my second time in the last 4 months of using the Keto diet, I lost 28 Lbs in 8 weeks earlier in the year, I recently got quite ill (cheers to the guy that sits next to me at work) and needed anything that gave instant energy!!!

If anything stands out as being wrong or needs tweaking please say.

I am down to my last 58lbs of fat to shift

I will be on a daily 1500 calorie intake, split 60/35/5. I am in Ketosis currently (originally I was on 2000 calories, split 65/30/5)

My exercise routine weekly is again 4 x 1 hour walks on a tread mill, this is done as soon as I wake up before I eat or drink anything and then (starting this week) twice a week in the evenings circuit training/body resistance x 12 different exercises, 60 seconds each 3 sets in an hour.

This is a typical days food, I plan all 5 days ahead before I weight myself on a Saturday and amend the following weeks diet, my meals include sardines, mackerel, chicken, prawns, steak along with other nuts, seeds and vegtables.

Breakfast
2xEggs
50 g Pork Bacon
100 g Mushrooms

25 g Strawberry Whey Protein drink
30 g Double Cream

Meal 1
50 g Cheddar
25 g Ham
100 g Lettuce
100 g Cucumber
1x Radish
100 g Celery

Snack
5 g Flax
10 g Almonds

Meal 2
100 g Salmon
1 x Olive oil tsp
50 g Green Pepper
Asparagus

Bed time drink
Vanilla: slow release milk protein (30 g)
Almond Milk (250 ml)
30 g Double Cream

The biggest uncertainty I have relates to the Bed time drink, I add 30 g double cream into this. Would it be better for me to consume those fats during the day, does eating the cream 30 minutes before I sleep mean that I would burn less existing body fat through the night?


Thanks in advance for any advice or direction to help better my plan, I am all ears.

Ade

[DecoStop]

If you have access to a gym I would lift heavy...From my research here it seems that lifting helps prevent muscle loss.

[sambshep]

You're more than likely damaging your metabolism eating at 1500 calories for someone of your build. Furthermore, eating that low will cause your metabolism to adapt and short of starving yourself will stall all weight loss.

Very rough calculations below...
BMR = 2310
x1.2 = 2772 (assumes sedentary activity level outside of workouts)
+Workout = 2972
-10% = 2675

SKD Macros...
Fat = Remaining calories
Carbs = 15-50g
Fiber = 37g
Protein = 189g

Eat at the above for at least 3 weeks to allow for proper induction into ketosis. If you haven't lost any weight by then, decrease calories by 10% every week until you lose 1.5-2 lbs/week. Meal timing and frequency should be dictated by your personal preference.

I'm likely overestimating your calorie needs, but without your height that's as accurate as I can get. It's far better to start off with a caloric surplus rather than a caloric deficit when it comes to dieting due to the likelihood of metabolic damage you've incurred from such a large caloric deficit and this caloric surplus will allow you to lose more total weight, so don't fret over it.

[aaaaaaaaaachooo]

The biggest uncertainty I have relates to the Bed time drink, I add 30 g double cream into this. Would it be better for me to consume those fats during the day, does eating the cream 30 minutes before I sleep mean that I would burn less existing body fat through the night?

Try to increase green veggie intake a little.
As far as the "timing", it's not very important.
As long as you get all your calories in for the day, & hit your macros, you're good to go!!

I love to have a huge meal when I wake up, and before bed.
In between, I just kinda snack. Personal preference.

[MZ600]

Thank you,

I'm 6' 1"

Ok I will need to recalculate back to 2000 - 2200 calories as I did on my first keto experience and add more greens (yuk!!!!) lol.

I will let you know how I get on

Any advice on the cream in my bedtime shake?
Cheers

Ade

[Augi247]

You're more than likely damaging your metabolism eating at 1500 calories for someone of your build. Furthermore, eating that low will cause your metabolism to adapt and short of starving yourself will stall all weight loss.

Very rough calculations below...
BMR = 2310
x1.2 = 2772 (assumes sedentary activity level outside of workouts)
+Workout = 2972
-10% = 2675

SKD Macros...
Fat = Remaining calories
Carbs = 15-50g
Fiber = 37g
Protein = 189g

Eat at the above for at least 3 weeks to allow for proper induction into ketosis. If you haven't lost any weight by then, decrease calories by 10% every week until you lose 1.5-2 lbs/week. Meal timing and frequency should be dictated by your personal preference.

I'm likely overestimating your calorie needs, but without your height that's as accurate as I can get. It's far better to start off with a caloric surplus rather than a caloric deficit when it comes to dieting due to the likelihood of metabolic damage you've incurred from such a large caloric deficit and this caloric surplus will allow you to lose more total weight, so don't fret over it.

Exactly what he said...It's golden advice

[sambshep]

Thank you,

I'm 6' 1"

Ok I will need to recalculate back to 2000 - 2200 calories as I did on my first keto experience and add more greens (yuk!!!!) lol.

I will let you know how I get on

Any advice on the cream in my bedtime shake?
Cheers

Ade

Re-estimation below...
BMR = 1999
x1.2 = 2399
+Workout = 2599
-10% = 2339

Macros are the same except fiber intake only needs to be around 33g. The cream in bedtime shake is fine; as long as everything you eat has some dietary fat in it, the insulin response should be minimized (which is what you want for SKD).

[MZ600]

Thanks so far guys all help has been taken on board!

I was 107 kg 9 days ago, I am now 103 kg

Still not started exercise as waiting for a tattoo to completely heal up so I haven't increased calories yet. That come next week.

P.s. Yes I eat more greens since posting!!