Step By Step Keto Diet Plan!

[Anthony061093]

I have a question, if anyone could answer me would be very much appreciated..

So on on the low-carb days, how many carbs do you guys eat? I'm thinking 60grams a day. Is this too much?

Thanks guys!

[Bonkies]

5% of ur daily calorie intake

[Anthony061093]

dude ive been on this diet for a month n im down 2 about 6 percent body fat and kept my muscle n my girl cant get enough of me trust me it works

..and what body fat percentage did u start off at the beginning? cos that is pretty impressive for a month work

[Valheru1]

Could I still take a protein blend shake with this? Whey and casein protein with only 3G of carbs.

Would this be ok? Or mess it up?

Cheers

[Bonkies]

Could I still take a protein blend shake with this? Whey and casein protein with only 3G of carbs.

Would this be ok? Or mess it up?

Cheers

yes

[Valheru1]

yes

Cheers bro

What veg is best to eat?

Peas n carrots ok?

[Bonkies]

nah its best to stick with high fiber greens such as broccoli, spinach, cabbage etc avoid the starchy ones

[Comboking]

wow I'm really thinking about this i gotta lose another 20-30lbs to be happy and i wanna do it with minimal muscle lose, but i don't like seeing that i should stuff my face with fat(something i stayed away from a lot during my 90lbs weight loss..) oh and sorry if someone asked this a lot already but are we aloud to drink our protein shakes after workouts?

[Bonkies]

wow I'm really thinking about this i gotta lose another 20-30lbs to be happy and i wanna do it with minimal muscle lose, but i don't like seeing that i should stuff my face with fat(something i stayed away from a lot during my 90lbs weight loss..) oh and sorry if someone asked this a lot already but are we aloud to drink our protein shakes after workouts?

fats good for you man, eating fat != gaining fat, and yeah you can have your PWO.

[Eileen]

wow I'm really thinking about this i gotta lose another 20-30lbs to be happy and i wanna do it with minimal muscle lose, but i don't like seeing that i should stuff my face with fat(something i stayed away from a lot during my 90lbs weight loss..) oh and sorry if someone asked this a lot already but are we aloud to drink our protein shakes after workouts?

It's not actually "stuffing your face with fat", it's about eating food like eggs and steak and salmon that are naturally high in fat. You don't eat bowls of lard.

Yes, one fat-free protein shake after workouts, regular protein and fat and veggie meals the rest of the time.

[ssark1014]

I've being on a fairly low carb diet these past few months, and before that was on Tim Ferriss's slow carb diet. Lost 50 pounds since Dec. 2010 and down to 165 lbs now (5'8 height), but still alot of body fat. I would estimate 25% based on online pictures but haven't had a test done yet, so that makes 124 LBM. I would like to be at about 150 lbs and lean, before bringing in a bulk cycle.

Anyway, my maintenance is 2475 and I started the cut yesterday at a 500 cal deficit that totals 1975 daily. Macros are as follows:

124g protein = 496 cals
164g fat = 1479 cals
up to 25 carbs from incidentals in food and veggies

I am concerned though that this is not enough to lose 1 pound a week. This is because, maintenance x 7 (2475*7=17325 cals) minus 10875 for low carb for 5.5 days and 3252 cal carb up (563 carbs, 124 prot, 56 fat) makes a weekly deficit of 3198 cals. This is of course below the 3500, and on top of this I'm worried my metabolism/body won't burn as quickly since I've already been low carb (and likely low calorie --- possibly even around 1600 before this past week, since I haven't been counting but have been hungry).

Today's meal has been:
breakfast -- 4 eggs, 4 slices bacon, 1/2 cup mixed vggies and peas (i know they're starchy, but had nothing else to cook this morning)
lunch - 8 oz of ground bison, 1 cup spinach cooked in a little bacon fat, 2 slices bacon
current - 2 fish oil caps, 40g fat-free, 2 carb protein shake.
dinner -- some sort of chicken or other meat and veggies

What do you guys think? Stick to this plan or cut calories more to make sure I'm definitely going to be in a deficit??

[HeyItsMoses]

I have question in regard to macros and CKD.

My body weight is 240 lb.
I'm overestimating my body fat to be 30% (I think it's less, but lets just say 30%)
I'm underestimating my activity factor to Lightly Active with 1.3 (Even though I workout 4 days a week)
My BMR (According to [9.99xweight in kg]+[6.25xheight in cm]-[4.92xage]+5=2,100 calories.
TEE is 2,100x1.3=2,730 calories.
To Lose Weight I'm lowering calories by 20% to 2,150 calories.

Now, according to Keto, I should be following this.
10 calories per body weight is 2,400 calories.
To lose weight -17% is now around 2,000 calories.

Does it matter which approach I take between the two? I think the 10 calories per body weight is the best, cause it's the easiest to do.

So, with 2,000 calories following the 60/35/5, I get:
Fat: 1,200 calories (133g)
Protein: 700 calories (175g)
Carbs: 100 calories (25g)

Can I do the daily 60/35/5, and still do a carb load once a week? It says to do the carb load every saturday, but can I do it on a different day?

I work out on Sundays, Mondays, Wednesdays, and Thursdays. I'd like to spend my carb days by taking my gf out, but she works on Saturday nights. So can I do the carb load on Tuesdays instead?

Now, even though my protein comes to 175g a day, my lean mass is 168 (Assuming 30% body fat). It doesn't matter right, the 7gram difference? I don't think it would, but I'd just would like to reassure this.

Also, for my carb loads, it's 10grams per kilogram of lean mass. Since Lean Mass is equal to the amount of protein you take everyday, and since I'm going to consume 175g of protein, we'll use 175 as my lean mass.

So 175/2.2=79.54, lets just say 80. So, 80 x 10 grams is 800 grams of Carbs a day. What exactly is liquid carbs though?

Quick recap of my questions:
Which is the best method to find out how many calories to take?
Can I do the 60/35/5 every day, and still do a carb load?
Do I have to take in Carbs on a Saturday, or any day of the week (in my case Tuesdays), as long as it's once a week?
What's liquid carbs?

Once someone helps me out with this, I should be set for my Keto diet.

[Bonkies]

I've being on a fairly low carb diet these past few months, and before that was on Tim Ferriss's slow carb diet. Lost 50 pounds since Dec. 2010 and down to 165 lbs now (5'8 height), but still alot of body fat. I would estimate 25% based on online pictures but haven't had a test done yet, so that makes 124 LBM. I would like to be at about 150 lbs and lean, before bringing in a bulk cycle.

Anyway, my maintenance is 2475 and I started the cut yesterday at a 500 cal deficit that totals 1975 daily. Macros are as follows:

124g protein = 496 cals
164g fat = 1479 cals
up to 25 carbs from incidentals in food and veggies

I am concerned though that this is not enough to lose 1 pound a week. This is because, maintenance x 7 (2475*7=17325 cals) minus 10875 for low carb for 5.5 days and 3252 cal carb up (563 carbs, 124 prot, 56 fat) makes a weekly deficit of 3198 cals. This is of course below the 3500, and on top of this I'm worried my metabolism/body won't burn as quickly since I've already been low carb (and likely low calorie --- possibly even around 1600 before this past week, since I haven't been counting but have been hungry).

Today's meal has been:
breakfast -- 4 eggs, 4 slices bacon, 1/2 cup mixed vggies and peas (i know they're starchy, but had nothing else to cook this morning)
lunch - 8 oz of ground bison, 1 cup spinach cooked in a little bacon fat, 2 slices bacon
current - 2 fish oil caps, 40g fat-free, 2 carb protein shake.
dinner -- some sort of chicken or other meat and veggies

What do you guys think? Stick to this plan or cut calories more to make sure I'm definitely going to be in a deficit??

you could try it for a week and if you dont lose your desired amount cut calories further during the week by lowering fats, its really up to you.

[Bonkies]

I have question in regard to macros and CKD.

My body weight is 240 lb.
I'm overestimating my body fat to be 30% (I think it's less, but lets just say 30%)
I'm underestimating my activity factor to Lightly Active with 1.3 (Even though I workout 4 days a week)
My BMR (According to [9.99xweight in kg]+[6.25xheight in cm]-[4.92xage]+5=2,100 calories.
TEE is 2,100x1.3=2,730 calories.
To Lose Weight I'm lowering calories by 20% to 2,150 calories.

Now, according to Keto, I should be following this.
10 calories per body weight is 2,400 calories.
To lose weight -17% is now around 2,000 calories.

Does it matter which approach I take between the two? I think the 10 calories per body weight is the best, cause it's the easiest to do.

So, with 2,000 calories following the 60/35/5, I get:
Fat: 1,200 calories (133g)
Protein: 700 calories (175g)
Carbs: 100 calories (25g)

Can I do the daily 60/35/5, and still do a carb load once a week? It says to do the carb load every saturday, but can I do it on a different day?

I work out on Sundays, Mondays, Wednesdays, and Thursdays. I'd like to spend my carb days by taking my gf out, but she works on Saturday nights. So can I do the carb load on Tuesdays instead?

Now, even though my protein comes to 175g a day, my lean mass is 168 (Assuming 30% body fat). It doesn't matter right, the 7gram difference? I don't think it would, but I'd just would like to reassure this.

Also, for my carb loads, it's 10grams per kilogram of lean mass. Since Lean Mass is equal to the amount of protein you take everyday, and since I'm going to consume 175g of protein, we'll use 175 as my lean mass.

So 175/2.2=79.54, lets just say 80. So, 80 x 10 grams is 800 grams of Carbs a day. What exactly is liquid carbs though?

Quick recap of my questions:
Which is the best method to find out how many calories to take?
Can I do the 60/35/5 every day, and still do a carb load?
Do I have to take in Carbs on a Saturday, or any day of the week (in my case Tuesdays), as long as it's once a week?
What's liquid carbs?

Once someone helps me out with this, I should be set for my Keto diet.

I always thought it was bodyweight x 12 for cutting, if you go x10 just adjust it if you're losing to fast

yes you do the 60/35/5 every day and do a carbload thats what a CKD is

you can carb up on any day you want as long as you do a depletion workout prior to it and it doesn't necessarily have to be weekly

liquid carbs? as in carbs you drink like soda and juice or powdered carbs like dextrose/Gatorade etc not sure which you mean.

[HeyItsMoses]

I always thought it was bodyweight x 12 for cutting, if you go x10 just adjust it if you're losing to fast

yes you do the 60/35/5 every day and do a carbload thats what a CKD is

you can carb up on any day you want as long as you do a depletion workout prior to it and it doesn't necessarily have to be weekly

liquid carbs? as in carbs you drink like soda and juice or powdered carbs like dextrose/Gatorade etc not sure which you mean.

How fast is too fast?

I think I'll carb up on Tuesdays, but I'm not gonna go to the extreme of 800g of Carbs. I'd say, at most, will be less than 400g, but still keep the fat and protein high.

Probably get a Footlong Turkey Bacon Avocado sandwich from Subway, or a Medium/Large Pizza from Dominos.

Doing that once a week shouldn't be so bad, right? I mean, it's not going to be a complete carb load, just one meal that consists of carbs, and lots of carbs.

Yeah, you answered my liquid carbs question. I didn't know what it meant exactly. I love gatorade, so I'll probably drink 2 bottles of that.

I'm gonna continue working out the way I'm doing now for another 5 weeks, before doing the Ryan Hughes routine (which is a 5-Day split, instead of the current 4-day split that I'm doing).

Thank you so much for your help!

[Hktvb2001]

I have a question..
Since cardio will help to burn fat, how about 20mins HIIT cardio every second days with the workout?

[Hktvb2001]

And is coffee allowed or will break the keto? Coffee with sugar or sweetner...

[Blackjack68]

Coffee is fine, but no sugar. Some Splenda or Stevia is ok, just add it to your carb count.

Cardio - I can't remember exactly why, but I have read that HIIT is not a good match for keto. LISS/MISS is fine.

[Eileen]

Coffee is fine, as long as no suger.

HIIT is fine, it's just tough. But I know a few long-term keto-ers who swear by it.

[GottaBeatCrohns]

I am gearing up to give this a shot. I've got Crohn's Disease so I'm always tying to figure out how to keep it in check. I recently went a couple of days without ANY carbs (<30g not including fiber) and felt great, the worst parts of my Crohns seemed lessened, and eating tons of meat, fat, and veggies was no problem. Now I just have to figure out how to prepare the food (work 12 hr shifts, cannot reliably plan meals) and get my necessary nutrition and see if I can get back to where I was before I got sick. Maybe I can eventually cut back on all of the meds and minimize those side effects and costs! Thanks for the advice everybody!

[tommydaniel]

I am gearing up to give this a shot. I've got Crohn's Disease so I'm always tying to figure out how to keep it in check. I recently went a couple of days without ANY carbs (<30g not including fiber) and felt great, the worst parts of my Crohns seemed lessened, and eating tons of meat, fat, and veggies was no problem. Now I just have to figure out how to prepare the food (work 12 hr shifts, cannot reliably plan meals) and get my necessary nutrition and see if I can get back to where I was before I got sick. Maybe I can eventually cut back on all of the meds and minimize those side effects and costs! Thanks for the advice everybody!

Same reason why I wanna try it. I have had Crohn's for 10+ years.

[Blackjack68]

Now I just have to figure out how to prepare the food (work 12 hr shifts, cannot reliably plan meals) !

Crock Pot man, greatest invention ever.
1 Cup Water
1 Big Bunch of the meat of your choice - Pork or Beef Roast, I use 5 pounds of chicken thighs at a time.
1 Quartered head of cabbage
A few stalks of celery

let cook for 4 hours and you've got meals for the whole week.

Plenty of microwave and lunchmeat option out there, just read the labels religiously as lots of them have too many carbs.
Keep plenty of cheese on hand for snacking.
And I'll boil a dozen eggs at a time and keep them in the fridge for convenience.

Once you figure out the acceptable foods you like and how to prep/keep them, keto is a breeze.

[kco143]

I have a question regarding this bit from the article:

"First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss. "

Why is that? I'm not working out any more than I used to but I'm trying out heavier weights. I feel like this will only make me stronger and aid in fat loss. Am I wrong?

[Eileen]

I have a question regarding this bit from the article:

"First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss. "

Why is that? I'm not working out any more than I used to but I'm trying out heavier weights. I feel like this will only make me stronger and aid in fat loss. Am I wrong?

No, working out with heavier weights is perfect. Lots of people increase their max lift on keto.

What you want to avoid is those two hour sessions in the gym. You don't have glycogen reserves to fuel that sort of thing. But no-one really needs it. 30 minutes of squats or deads or benches will wipe you out.

[KLMARB]

Keto is excellent for Crohn's. Since Crohn's is not a disease, but an autoimmune disorder due to an evolutionary discordant nutritional pattern, its important to eliminate causation. The primary culprit is thought to be the gliaden found in gluten. http://www.medterms.com/script/main/...ticlekey=11381

I suggest following paleo type guidelines as well..
http://www.direct-ms.org/pdf/Evoluti...al%20Sword.pdf

[DesertStrength]

Can somebody help me set up my diet, I'm struggling with figuring out some of this stuff.

My numbers are ; Body Fat 35% Weight 245

I figured that I need to eat 3,675 Cals to maintain this weight.

To begin fat loss I would decrease that by 500 which is 3,175.

Now, how do you figure out how many grams of fat I would need ?

And do I recalculate this each week or month based on my fat loss ?

[Blackjack68]

Now, how do you figure out how many grams of fat I would need ?

Honestly, you don't have to micromanage the fat and protein, just the carbs. As long as you keep the net carbs under 30 (I prefer 20), and let the fat and protein fall wherever it will, you'll get into and maintain keto no problem. I haven't kept track of percentages for a long time. Just don't try to go "low-fat" with it.

If you want to figure the precise ratios and try to match them with your food, that's fine, but it's just a ton simpler and just as effective to not sweat it.

Weigh once a week and re-adjust the calorie level would be fine.

[adunbar35]

Thinking about trying this but what kind of effect would it have on my size and strength over an 8-12 week period?

[Eileen]

Can somebody help me set up my diet, I'm struggling with figuring out some of this stuff.

My numbers are ; Body Fat 35% Weight 245

I figured that I need to eat 3,675 Cals to maintain this weight.

To begin fat loss I would decrease that by 500 which is 3,175.

Now, how do you figure out how many grams of fat I would need ?

And do I recalculate this each week or month based on my fat loss ?

Way too high.

165g of protein, 20g of carbs, 162g of fat, 2195 calories

[Eileen]

Thinking about trying this but what kind of effect would it have on my size and strength over an 8-12 week period?

You'll look smaller and flatter during the keto phases, but full and vascular on carb-up. Shouldn't have an effect on strength.