Step By Step Keto Diet Plan!

[mick1986]

here's my update... ive been on this diet for 3 or 4 weeks now and i have lost 9lbs, which i think is unbelievable. ive lost 3 inches round mey waist, my hips have went down loads but the best news is that my biceps have stayed the same size. I'm normally in ketosis about 36hours after my carb up which i guess is realy good.

My friday workout is great, i do drop sets on chest, shoulders, back and tri's then have 50g of carbs and the same protein.

After week 2 i ate 50g carbs post workout and a lasagne and i was still in ketosis before i went to bed ! (does this mean i worked realy hard in the gym that day???)

Generally tho, the diet is going great, although i dont measure how much fat to protein i am taking, i just make sure i have plenty of meat, fish, eggs, flax and no carbs (unless of course in sausage in which they are a small amount).

My arms actually look bigger too which is a bonus, and my strength has generally stayed the same but friday workouts are the hardest

Michael

[imcleish]

Hi,
Does 2300 calories sound like too many calories to cut on for a guy who's 5'11 190-195 lbs and 11-12% BF? I started at 2900 a month ago and have been droppping them and am at 2300 right now, but haven't noticed any fat loss the last 2 weeks. i'm lifting 3 days/week right now on a 5x5 program and walking/jogging for 25-30 minutes 3 other days/week.
thanks...

[Eileen]

If anything, I'd say it wasn't enough calories at your BF. Try raising them a bit and see what happens.

[sXy]

hi all i like the sound of this diet i would love to lose 20lb before june but i dont understand meal plans has anyone got one made that the could send me?
i am 185lb at about 22% body fat

[imcleish]

Thanks Eileen. I was wondering if maybe it was too much or too little... I think I'll try 2500. Does that sound like a good #?

[aiming45]

Noone addressed alcohol on carb up days?

Man I just finished reading this entire thread. I saw a number of people ask, but no one clearly answered this question.

Can anyone provide a definitive answer on alcohol consumption on carb up days? I'm talking about just social few glasses of beer or wine. Not college age type binge drinking?

Thanks

Joseph

[Mainframe]

Noone addressed alcohol on carb up days?

Man I just finished reading this entire thread. I saw a number of people ask, but no one clearly answered this question.

Can anyone provide a definitive answer on alcohol consumption on carb up days? I'm talking about just social few glasses of beer or wine. Not college age type binge drinking?

Thanks

Joseph

The reason alcohol is so bad is not because of the carbs. It is bad because essentially it is poison and everytime you drink alcohol your body will do whatever it has to do to get rid of it. Meaning, not only is it extra calories but your body will expend all of it's energy to get rid of the alcohol first before burning fat. Also, if it needs extra energy to get rid of the alcohol it will use your muscle to do so.

Alcohol basically kills your body's ability give you proper gains for the period of time it's in your system.

[Eileen]

This has definitely been answered several times before.

Try not to drink at all on keto. If you must drink, do it on carb-up, but take it very easy. Keto makes you much more vulnerable to booze. You'll get drunk quicker and feel worse after. So have a beer on carb-up, but leave it at that.

[aiming45]

Thank you all. I should have clarified that when I do drink, it's never more than 2-3 glasses an entire day. I will keep it to Friday and Saturday only on my carb up days.

[mrbusiness]

given the ex. how many carbs is the 200lbs man supposed to take in a day

[Eileen]

Go for 20g a day. You may find you can stay in ketosis on more, but start with 20g.

[MarkVI]

that is AFTER you subtract fiber correct?

[imcleish]

and you don't count the small amount of dextrose PWO either right?

[Eileen]

You subtract fibre, and you don't count the carbs in your PWO shake, but you do count the calories.

[imcleish]

just in case some are thinking about doing keto and are worried about their cholesterol levels, I had my blood work done 2 weeks ago and go the results back yesterday:

HDL - 40
LDL - 78
VLDL - 7
Total - 125

Triglycerides - 37

Doctor said everything was perfect, so don't let anyone tell you it's "unhealthy". It's probably the healthiest diet around.

[jaim91]

just in case some are thinking about doing keto and are worried about their cholesterol levels, I had my blood work done 2 weeks ago and go the results back yesterday:

HDL - 40
LDL - 78
VLDL - 7
Total - 125

Triglycerides - 37

Doctor said everything was perfect, so don't let anyone tell you it's "unhealthy". It's probably the healthiest diet around.

CONGRATS!

[TourMaline]

I have come to a few conclusions after eating keto for a while:

1) I cannot stand eggs anymore! I can be soo hungry when I get out of bed but when I rush over to cook my eggs, my hunger dissapears and I have to literally force myself to eat.

2)I am fed up of cooking 6 different meals and packaging them each day to take to uni, I miss sleeping the extra 2 hours I spend cooking in the morning...

So, in order to keep eating this way, I have devised the most SIMPLE keto eating plan ever- and I would love your feedback .

1 kg of any lean meat
1 cup of shreaded cheddar cheese
3 tablespoons of coconut oil
0.25 cup bacon
0.5 cup heavy cream
Graze on plenty of fresh veggies (brocoli and celery steamed with cheese sauce from ingredients lited above)

Macros: calories= Around 2300, depending on the amout of veggies I eat or if I eat a cube of 85% chocolate after a meal.
P= 35%
F= 60%
C= 5%

And on workout days, I consume a protein shake containing 15grams dex and whey which totals 23grams extra protein. It makes my macros change a bit (more protein to fat ratio).

Thanks guys!

EDIT: I thought I might post my stats incase you were wondering- 6ft tall, 198 lbs and 25% BF

[Eileen]

That will work. Personally, I love having a big slab of steak for breakfast, I'm not hungry for hours after.

You could occasionally vary it by having half fish and half meat, or even all fish for a day.

[TourMaline]

^Yeah exactly . I find that I wake up...pop the meat in the oven (usually its lean thigh/breast) and pop some veggies in the microwave. Put them both in a container and cook up a creamy bacon/cheese sauce and pour it ontop. I eat some from breakfast, and then graze on it alll day.

Sometimes I just cook up the bacon if I am feeling hungry in the night or I add some stevia and melted choc to the cream and make a killer desert if I am ever craving. And yeah I tend to eat fish quite often aswell, anything goes aslong as it is lean.

Oh yeah, is it true that all lean meat has approx. 25% protein per 100 grams?

[imcleish]

After cutting for 2 months, I was going to bump my calories to 3000 or so for a couple of weeks at the end of the month. Do I need to go back to more of a carb based diet, or can I stay on the high fat, moderate protein diet while doing this? I really have no desire to go back to a carb based diet ever.
thanks...

[Mainframe]

After cutting for 2 months, I was going to bump my calories to 3000 or so for a couple of weeks at the end of the month. Do I need to go back to more of a carb based diet, or can I stay on the high fat, moderate protein diet while doing this? I really have no desire to go back to a carb based diet ever.
thanks...

Then don't. Bump your calories up. You may want to only add 500 at a time but stay on CKD. You might not gain as much weight but at least you'll know that weight is has a higher muscle to fat ratio than a carb based diet.

[jit]

hey guys... im kinda of new to this diet stuff (i used to run cross country but i gained weight because of injury)

anyways...

i weigh 120 lbs. with about 15% bodyfat
do these figures look right?
weekdays: 1300 total calories
about 100 grams protein
900 calories from fat

carb load up day: 100 grams of protein
about 460 grams of carbs

also can i do an easier lifting workout than the one listed and can i still do cardio?

also how much fat do i take in on the weekends? and do i spread out the 460 grams of carbs out over the 1.5 days?

[Mainframe]

hey guys... im kinda of new to this diet stuff (i used to run cross country but i gained weight because of injury)

anyways...

i weigh 120 lbs. with about 15% bodyfat
do these figures look right?
weekdays: 1300 total calories
about 100 grams protein
900 calories from fat

carb load up day: 100 grams of protein
about 460 grams of carbs

also can i do an easier lifting workout than the one listed and can i still do cardio?

also how much fat do i take in on the weekends? and do i spread out the 460 grams of carbs out over the 1.5 days?

Did you create a diet plan? If so, can I see it? You can PM me with it.

[jit]

no i havent created a diet plan yet... im not sure if my numbers are right

[Mainframe]

no i havent created a diet plan yet... im not sure if my numbers are right

Well you need to calculate how many calories you are going to need to eat in a day. Then make sure 65% of those calories are from fat, 30% are from protein and 5% are from carbs.

[jit]

so if i need 1300 calories a day...
845 cal from fat
390 cal from protein
65 from fat?

but do you know if i can replace some of the lifting with more cardio
i dont really want to get big just want to get rid of that fat

[Mainframe]

so if i need 1300 calories a day...
845 cal from fat
390 cal from protein
65 from fat?

but do you know if i can replace some of the lifting with more cardio
i dont really want to get big just want to get rid of that fat

If you don't lift you don't need to carb-up. You won't get that big. Believe me. If getting big was that easy BB.com wouldn't exist.

[jit]

thanks

also... the 460 grams of carbs on the build up day... is that spread out over the 1.5 days

[Mainframe]

thanks

also... the 460 grams of carbs on the build up day... is that spread out over the 1.5 days

Yes sir, the 460g on the carb-up is spread over the 1.5 days yes or you can do it on one day. Either way stick with the 460 in carbs.

[imcleish]

sweet. thanks, I'll just bump my keto calories up 500 for a month or so.