Beginner Keto Diet

[pilsung]

I just started my diet this morning. I'm really excited but I need lots of help. Someone please critique and give me other information im missing out on.
I need help with the pre and post workout meals because I don't know what it should be. I also don't know if this is enough fat for my diet, I'm having trouble counting fat and protein grams. I also would like some tips on easy ways to get fat from, being that I don't have access to salmon or flax seed oil and that stuff. I'm in college and I eat whatever the cafeteria has. My last question is eating the "unhealthy" foods like hamburgers and mayo and salad dressings. These things should or shouldn't be eaten?

I've calculated all of the numbers
1700 calories max for cutting
133lb lbm = 133g protein/day @ 532calories
20g carbs @ 80 calories *edit*
1088 calories for fats @ 120 grams (is it zero carbs or 20g carbs i was confused)

So I am supposed to follow this from sunday through friday preworkout. Then I consume 100g carbs and 50g protein PostWO? (the post didnt give specific numbers for this) Then the rest of carb loading is 500g carbs and 133g protein.

My diet today is:
Breakfast:
omelet with bacon cheese and ham
4stripes bacon, 2 turkey sausages, scrambled eggs

Snack:
protein shake

Lunch:
salad with eggs, olive oil, cucumber

Snack:
protein shake

Dinner:
protein shake

My workout is this: (i don't do legs because im trying to lean out)
Monday - chest abs
Tuesday - back
Wednesday - arms abs
Thursday - rest
Friday - shoulders abs

THANKS for reading!!!

[TheCaptain]

Originally Posted by pilsung

Breakfast:
omelet with bacon cheese and ham
4stripes bacon, 2 turkey sausages, scrambled eggs

Snack:
protein shake

Snack:
protein shake

Dinner:
protein shake

Too many protein shakes. Yes, you will lose bodyfat by incorporating protein shakes into your eating routine. But, your also going to have a tough time resisting the desire to binge due to being hungry.

You need solid foods. Protein shakes digest too quickly making you hungry sooner and they require too little energy to digest.

You would be better by replacing two of these shakes with a steak or chicken salad or egg salad or tunafish etc.
_____________________

Also for your breakfast, i would recommend you elimiante the scrambled eggs, since your already eating an omlet and replace it with a few extra bacon or sausage links.
______________________

A common mistake people make on keto is not eating enough fat and eating too much protein.

During the induction phase (1st two weeks) its more critical to eat mostly fat. So keep fat at 65% to 70% during induction and around 65% during rest of diet.
_______________________

I like to use protein shakes as a way of getting extra protein withou extra fat or carbs, when i find myself under my protein limits for the day. I also like it for its complete amino acid profile, compared with eating food.

[TheCaptain]

Originally Posted by pilsung

My workout is this: (i don't do legs because im trying to lean out)
Monday - chest abs
Tuesday - back
Wednesday - arms abs
Thursday - rest
Friday - shoulders abs

You should do a complete workout even if your trying to cut. You can always adjust the sets, reps and tempo to achieve whatever your goals are.

If you dont want to build leg mass then do higher reps (15-30 reps for endurance) or very low reps (1-5 reps for strength).

[lukewbrubaker]

Diet looks ok but Im sure once Eileen or Jaime see it the first thing they are going to say is more vegetables and throw out at least one if not two of the protein shakes. Try to have one protein shake after your workout and maybe one right before bed. Maybe throw in a salad for one of the protein shakes with Ranch and cheese or maybe a hamburger without the bun. Check the diet sample stickeys and you will get some good ideas.

Now it is a very good idea to workout your legs...not only will it get you into ketosis faster but since it is the largest muscle group on the body you will see better gains everywhere else (at least I know I and many of my friends can notice a difference when we do/dont lift our legs).

[Eileen]

Work your legs. Regardless of whether you are bulking or cutting, you need strong legs and back, and working those will burn cals and boost your GH and test levels.

Breakfast is fine, lunch looks fine, but all the rest of your meals are a disaster. Protein shakes only after lifting, not even after cardio. Eat real food the rest of the time and yep, eat lots and lots of vegetables.

Good cheap keto foods include eggs, rib steak and non-lean ground beef, chicken thighs with the skin on, sardines, tuna in oil or mayo, mackerel, cheese, pork chops,

20g of carbs only amounts of 80 calories, not 400. 120g of fats is what you need.

[pilsung]

so should i replace some meals with cottage cheese or peanut butter and nuts?
i just got some pepperoni pizza and ate the cheese and pepperonis only.
i can't tell if i'm still eating enough fat. is there any simple way to count the amount of fat?

[lukewbrubaker]

Fitday.com is pretty easy and is free (thats what I use you just have to register) and if you eat nuts try to stick to almonds since they have the least amount of carbs. Cheese sticks are another easy snack as well as pepperoni sticks.

[jaim91]

Originally Posted by pilsung

so should i replace some meals with cottage cheese or peanut butter and nuts?

Cottage cheese and pb have some carbs. I'd replace it with others nuts, maybe almond/walnut/cashew butter, veggies with cream cheese, tuna with mayo, etc.

[pilsung]

okay thanks

btw, what day is supposed to be the hardest workout?

heres how my diet ended today..

breakfast:
omelet with bacon cheese ham
scrambled eggs, 2 turkey sausage, 4 stips bacon

snack:
protein shake

lunch:
salad with olive oil, chopped eggs, cheese
roast beef with cheese
cheese and pepperoni from pizza

dinner:
tuna with 1T mayo, 1T olive oil, bacon bits (i think this will be my go to meal!)
cheeseburger patty

should i be eating cheese this much/ is it a good keto food?

ps. im woke up sick this morning and i feel like crap, hopefully this wont affect me too much

[jaim91]

Originally Posted by pilsung

okay thanks

btw, what day is supposed to be the hardest workout?

Your depletion day and the next workout that follows your carb up

[pilsung]

ive been reading more and it seems olive oil causes fat to be stored around the mid section. also, i don't think mayo/butter is a good fat. so where should i get most of my fat from?

[JK2006]

Originally Posted by pilsung

ive been reading more and it seems olive oil causes fat to be stored around the mid section. also, i don't think mayo/butter is a good fat. so where should i get most of my fat from?

Olive oil will give you your EFAs. Take it, its not bad and that whole thing about it being stored in the midsection..where did you read that? I would love to see some links.

Why do you think mayo/butter is not good? Its actually the one of the best additions to a Keto diet.

Of course the best fats are the ones you get from fatty fish, animal meat and coconut oil (high temp cooking) or olive oil (low temp cooking).

[jaim91]

Originally Posted by pilsung

ive been reading more and it seems olive oil causes fat to be stored around the mid section. also, i don't think mayo/butter is a good fat. so where should i get most of my fat from?

Butter is a whole lot better than margarine, and it also makes the veggies more palatable

[pilsung]

i read it in the sticky about fats and oils
"Olive oil. This is a great oil for general health.....but with its long chain triglycerides its more prone to be stored as adipose tissue, and in men it apparently is more likely to be around the waist "
http://forum.bodybuilding.com/showthread.php?t=227647

also, what is the deal with sausage?
some say it is okay, some say it isn't...
just depends on the person i guess?

does anyone recommend flaxseed oil, and how to take it?

last question.
how long is the induction phase?
should i go two weeks until my carb up or just 1 week?

[Eileen]

Yes, use olive oil on your salads or whatever, just don't make it your only fat.

Avoid sausage unless you know how it's made. Most commercial sausage has a pile of rusk and other fillers in it so give it a miss. If you can get some very good sausage that doesn't have anything except meat and a little spice, go for it.

I'd stay stick with fish oil rather than flax oil, it's cheaper, less likely to turn rancid and is a better source of Omega 3.

Keto = induction phase. Do two straight weeks to start, then do a 7-10 days between carb-ups.

[pilsung]

i'm not sure we are talking about the same sausage. are you talking about the breakfast sausages and not the huge sausages with weird stuff inside?
do you just drink this stuff like medicine? this is the liquid one i found.
http://bodybuilding.com/store/sea/pfo.html