Step By Step Keto Diet Plan!

[travgtr1]

if you dont need to eat before training, then dont

im not a keto expert but your protein looks a bit high

and why are you not eating fat past noon? (especially with a PM cardio session)

Ive tried to keep protein down but that means cutting my meal size down which leaves me feeling hungry. Alot of people are saying that 1.5g per pound is ok so my protein intake would be about right.

I cut out fat as didnt think i really need it and if i did cardio without fat in my system my body would start using body fat.

Ive been doing high protein, low carb diets for years, ive competed in bodybuilding comps but lost alot of muscle when dieting. Guess iam still used to doing cardio on an empty stomach for max fat burning.

Is it possible to eat too much fat on keto ie, will excess fat be stored as body fat?

Thanks

[Eileen]

Not if you are in a calorie deficit.

[mcichocki]

Ive tried to keep protein down but that means cutting my meal size down which leaves me feeling hungry. Alot of people are saying that 1.5g per pound is ok so my protein intake would be about right.

I cut out fat as didnt think i really need it and if i did cardio without fat in my system my body would start using body fat.

Ive been doing high protein, low carb diets for years, ive competed in bodybuilding comps but lost alot of muscle when dieting. Guess iam still used to doing cardio on an empty stomach for max fat burning.

Is it possible to eat too much fat on keto ie, will excess fat be stored as body fat?

Thanks

If you don't take in enough fat your body won't be as efficient as using fat for fuel. You'll end up scavenging more muscle than you would with that 60-65% fat intake in my experience.

[CeeJay27]

just take ala how you would normally take it.....i take it with my meals

how much ala should you take before each meal? and also how much ala do you take during the carb up days?

[travgtr1]

If you don't take in enough fat your body won't be as efficient as using fat for fuel. You'll end up scavenging more muscle than you would with that 60-65% fat intake in my experience.

Ok, so if i my maintenance calories is 3000 and calorie deficient is 2500 would this be ok?

180g fat = 1620cal

210g protein = 840cal

11g carbs = 44cal

total 2504 cal

I tried to get protein down to 178g which would be 1 gram per pound @ my lean weight but thats very little food for me, i get too hungry!!!

Iam around 10% body fat weighing 193 pounds.

Also my training is very intense, i do cardio and weights in the morning which roughly burns 1200cal (400 on the eliptical 800 weights)
then another 250cal on the bike befrore bed. RMR would be around 1900cal a day according to calculator.

So daily expenditure would be 3350 cal, should i eat more?

Iam starving all day long.

[mcichocki]

Ok, so if i my maintenance calories is 3000 and calorie deficient is 2500 would this be ok?

180g fat = 1620cal

210g protein = 840cal

11g carbs = 44cal

total 2504 cal

I tried to get protein down to 178g which would be 1 gram per pound @ my lean weight but thats very little food for me, i get too hungry!!!

Iam around 10% body fat weighing 193 pounds.

Also my training is very intense, i do cardio and weights in the morning which roughly burns 1200cal (400 on the eliptical 800 weights)
then another 250cal on the bike befrore bed. RMR would be around 1900cal a day according to calculator.

So daily expenditure would be 3350 cal, should i eat more?

Iam starving all day long.

I'm interested in what Eileen or others have to say. 10% has always been my sticking point so to go sub 10% I'm all ears here.
10% at 193 is pretty beastly...you're packing alot of muscle!

[travgtr1]

I'm interested in what Eileen or others have to say. 10% has always been my sticking point so to go sub 10% I'm all ears here.
10% at 193 is pretty beastly...you're packing alot of muscle!

Haha i wish, if you take a look at my avatar i was around 5% there at 167pounds, i would like to be around 185 at the same BF %

[krneki]

I've read article "Research Review: An In-Depth Look Into Carbing Up On The Cyclical Ketogenic Diet With Lyle Mcdonald" on website simplyshredded.com. I must ammend it, it's one of the best articles I've came across in a while.

However, I found one misunderstanding. It's written that in carb up day, we should consume 1.5 grams of carbs/kg lean body mass, with approximately one half as much protein, immediately after training and then again two hours later.

In my case, that takes 2x 130 grams of carbs and 2x 65 grams of proteins. Summing that up, I'd already eat 110 grams of proteins, which is already almost over maximal protein limit within 24 hours (around 145 grams).
Is that correct statement? Therefore I should't eat no more than 30 grams of proteins in remaining 24 hours. Am I wrong or is this the way it's recommended?

[Swooshbrah]

Got one quick question about the carb up in CDK.

Blindfaiths recommends 10-12 gram carbs per kg of lean mass from after fridays workout through the end of saturday, but I get confused when I read the article "Research Review: An In-Depth Look Into Carbing Up On The Cyclical Ketogenic Diet With Lyle Mcdonald".

Here there are 2 days of carb up, friday consist of 8-10 gram carbs per kg of lean mass and saturday got 5 gram carbs per kg of lean mass.

Anyone more experienced with the CDK know which one works best?

[bradleyt1984]

Hi all,

I am somewhat confused as to the comments left on this board. A lot of people list their protein as being higher in grams than fat. I thought the whole point was to be eating circa 65% fat. My calculations are as follows:

244lb total weight – 30.9% bf = 169lb lean body mass

So that’s 169g protein x 4 = 676kcal protein

BMR x activity level 1.375 = 3168 calories – 500 calories deficit = 2668kcals per day

2668 – 676 = 1992kcal from fat / 9 = 221g fat

So that’s 169g protein and 221g fat.

Is this right, I cant see how people are coming in at fat being less than protein?

Aside from that, Im in Day 2 of the Keto…didn’t quite manage all my fat content yesterday. What I did notice was that I was still awake in the night. I normally go to bed between 9 and 10 (I love my sleep) and 11 o’clock is a late one for me. Yet last night, on my first low carb day, I was just going to sleep at 2.30am…not sure if this would have an affect that soon but it was very interesting to still have that energy at that time of the night.

Any advice on the numbers above, even just to confirm Im not totally out, would be great.

[AlwaysTryin]

Hi all,

I am somewhat confused as to the comments left on this board. A lot of people list their protein as being higher in grams than fat. I thought the whole point was to be eating circa 65% fat. My calculations are as follows:

244lb total weight – 30.9% bf = 169lb lean body mass

So that’s 169g protein x 4 = 676kcal protein

BMR x activity level 1.375 = 3168 calories – 500 calories deficit = 2668kcals per day

2668 – 676 = 1992kcal from fat / 9 = 221g fat

So that’s 169g protein and 221g fat.

Is this right, I cant see how people are coming in at fat being less than protein?

Aside from that, Im in Day 2 of the Keto…didn’t quite manage all my fat content yesterday. What I did notice was that I was still awake in the night. I normally go to bed between 9 and 10 (I love my sleep) and 11 o’clock is a late one for me. Yet last night, on my first low carb day, I was just going to sleep at 2.30am…not sure if this would have an affect that soon but it was very interesting to still have that energy at that time of the night.

Any advice on the numbers above, even just to confirm Im not totally out, would be great.

The % comes from calories, not grams.

Therefore a diet that was 75g protein (300 cals) and 100g fat (900 cals) is 25% protein and 75% fat.

See where you're confused?

[bradleyt1984]

The % comes from calories, not grams.

Therefore a diet that was 75g protein (300 cals) and 100g fat (900 cals) is 25% protein and 75% fat.

See where you're confused?

Yep, so (676kcals protein / 2668kcals daily) * 100 = 25% protein

And the fat is 75%. Does this sound the right sort of figures I should be working to? Much appreciated for clearing the percentage thing up aswell...

[AlwaysTryin]

Yep, so (676kcals protein / 2668kcals daily) * 100 = 25% protein

And the fat is 75%. Does this sound the right sort of figures I should be working to? Much appreciated for clearing the percentage thing up aswell...

Generally I'd suggest the 1g for protein like you did then the rest fat (like you did) so yep, good.

[ckeays]

remember that calorie deficit determines fat loss, not the macronutrient. don't worry about small amounts of carbs. i eat between 100-125 carbs a day and still stay in ketosis most the day. you can carb up if you want. stay in calorie deficit and you don't have to worry about going off your fat loss plan

How true! did the CKD diet for 6 months and never lost a single pound of fat UNTIL I STARTED COUNTING EVERY CALORIE!

I NOW know that skinfold measurements are also very important to determine progress. In just a 3 month period I lost almost 20 lbs mostly fat watching every single calorie. My carb up days are every 14 days, however I use a product called Surge Recovery pre and post workout, does not seem to affect ketosis (maybe for one day only). My workouts are intense (hence the need for the Surge) and are Mon, Wed, Fri. Every other day I walk for 1 hour (fasted, first thing AM) then some High Intensity running after supper that same day (non workout days only).

This has worked for me.

I am now down to 18% body fat from 25%, and plateau'ed once again.

Gotta get to 10% BF if it kills me!

Good Luck everyone!

[aahhww]

Hi

i'm new to Keto Dite , please let me know if my numbers are corrects

Age:24
Weight:182 ibs
Height:70in
Bodyfat: 16% - 17%

BMR:1929
BMR+Activity:2990
BMR for dite:2400

I'm Uni student and workout 4 days

so
162g Fat , 168g Protein , 28g Carbs

and can you please tell what to eat during the dite ? on budget of course

my daily routine :

Sun:Chest/Triceps
Mon:Uni classes / sometime cardio
Tue:Back/Biceps
Wed:Uni classes
Thu:Legs/Shoulders
Fri:Uni classes
Sat: rest day

[LS23]

Diet looks good however I'm fairly new so you might want to get a second opinion, have you read the stickies? They helped me when I first started...

Good thing about keto is you can buy the cheap fatty meat thats not as expensive... no need for fillet steaks when you can buy cheap rump or ribeye!

[bradleyt1984]

Wow so I'm into day 3 and it's going well. Yesterday pretty much hit all my targets. But today I went a little mad...the wife works in a bakery (uh oh I hear you say) so I can call in for freebies. I went a little mad and had 6 slices of bacon, egg, and 2 sausages...I'm now on a serious salt downer. Just plugged my day so far into MFP an it has come up with 9700 odd mg of salt...ouch! I haven't had dinner yet. Need something with oil of dinner as still need to bring my fat count up but wanna keep it low in salt. Any ideas?

Also I just checked my readings from 2 weeks ago and I'm down from 36.1% bf to 30.9%. Brilliant!!! Hopefully keto will make sure that continues...

[aahhww]

thanks LS23 , just want to make sure that my numbers are correct , and if anyone has a simple plan of what to eat

[JOSH1012]

Would love to hear feedback on these macro's ... Im considering going into the Ketogenic diet next week and I have been playing around with menu options and I have nailed the 65/35/5 Principal with Fat being the major source. Right now I weight in at 213 with 21% BF. Maint calories is around 3100 Ive managed to shave off 20lbs since January and maintaining muscle but Im starting too Plateau. Also I have listed my workout days. Im a little scared on the Carb Load weekends as I have been on a under 10grms a day kick for a while now with some results but I think i need that fat boost to get me over the hump.
Any and all input is welcome!!!!!

Projected Macros
Fat(g) Carbs(g) Net C(g) Prot(g) KCals
204.51 19.17 10.37 240.06 2874


Mon - Chest/Tri
Tuesday - Shldr/Bi
Wed - Off
Thursday - Back/Trap
Friday - Bi/Tri
Sat - Legs
Sun - Off/Cardio

[androl]

This is my second time to do a keto. First time worked wonders, followed step by step guide here and then got extra help from people on forums.
This time however I want to a workout like this:

Mon - Chest / Tricep
Tue - Cardio (Hiit)
Wed - Back/Bicep
Thur - Cardio (spin or hiit)
Fri - Legs / Shoulders
Sat - Rest
Sun - Rest

Should a change of workout be a hinderence to my weight loss?
In terms of energy I dont struggle on weight days as I take two scoops of Jac3d, which helps a lot.

[ckeays]

I have been on a under 10grms a day kick for a while now with some results

Josh, how do you manage only 10g carbs a day? Must be eating mostly meat?

[ckeays]

This is my second time to do a keto. First time worked wonders, followed step by step guide here and then got extra help from people on forums.
This time however I want to a workout like this:

Mon - Chest / Tricep
Tue - Cardio (Hiit)
Wed - Back/Bicep
Thur - Cardio (spin or hiit)
Fri - Legs / Shoulders
Sat - Rest
Sun - Rest

Should a change of workout be a hinderence to my weight loss?
In terms of energy I dont struggle on weight days as I take two scoops of Jac3d, which helps a lot.

it shouldn't, diet is about 85% of the whole picture (in my opinion).

I have been doing the Huge In A Hurry workouts from Chad Waterbury while on the keto diet.
These routines are mostly full body training, Mon, Wed, Fri.

On Tues, Thurs, Sat and sometimes Sun I do morning (fasted) and evening (after supper) cardio.

It has been working for me. Remember to count your calories. I use fitday, but you can also use it online free (fitday.com).

[MaiArrendersi]

Plan on starting this diet this weekend. Just want to be sure I know all the details first. I've got a question about the transition into carb up on friday evening. I'm shooting for around 2,100 calories a day. If you switch to carbing up on friday mid-day, how does that work? 2,100 calories during the day and then start the carb up, resulting in even more than 2,100 calories for the day? I've read through a lot of this thread and that's pretty much the only thing I'm confused about with this diet. Also, I've seen some people saying 5% carbs, but others saying stay under ~30g of carbs. Any thoughts on this? Thanks for your help in advance, I look forward to getting started and seeing results.

[LS23]

Well first it's best to do two weeks of keto before your carb up. I would do the carb up on just the one day, so if you can workout in the morning and have that as your carb-up day then back to keto on the saturday (also carb up day I think you go a little over maintenance). 5% carbs is around 30g if you're eating 2,100 calories a day maybe a little less. As long as you're under it's my understanding you will stay in keto.

[getripped17]

New to site and new to Keto, would love a little help/critique

im male currently 195 looking to get down to 180-185

right now im doing 1970 calories and my meals look like this

I wake up at 7:45 and do 50 minutes of cardio, some light lifting

meal 1- 4 eggs, 1 tbsp of coconut oil
total 32 grams F, 24 grams P, 4 grams C

meal 2- 25 grams of whey protein, 2 tbsp coconut oil
28 grams F, 25 g P, 0 C

meal 3- 6oz chicken breast, 25 almonds
17 g F, 46 g P, 6.3 g C

meal 4- 8 oz of 93/7 ground beef, 2 tbsp EVOO, 2 cups broccoli
44 g F, 50 g P, 8 g C

meal 5- 2 hard boiled eggs, 1 tbsp NPB
17 g F, 16 g P, 5.5 g C

daily totals = 1972 calories, 139 grams fat, 160 grams protein, 25 grams of carbs this comes out to 63/32/5.......this is from myfitnesspal


COuld someone let me know if tihs is a good start or if i need some serious adjustments.

Thank you

[JOSH1012]

Josh, how do you manage only 10g carbs a day? Must be eating mostly meat?

Primarily meats ... Chicken mostly (6 Perdue Perfect Portions) those carbs are incidental carbs as well (i.e. Broccoli lots of dark green veggies) I also add in 2 Zero Carb Protein Shakes at 50 grams a pop ISOPure are who I use. I also Eat Almond Butter when I have cravings for anything in between meals. So basically I was going to start adding some Oils to this Avacado, Coconut and Olive oil and cut down on the protein intake ... this menu equates to about 280 - 300 grms of Protein per day with about 80 - 100 grams of fat and 10 - 15 net carbs with about 2200 calories total

My Typical Day

5 - 6AM Weight training

7AM
3 Turkey Breakfast Sausage
4 Eggs
Coffee
1 tbsp of Half and Half
1 teaspoon Truvia
1 ISOPure Zero Carb Shake (Post Workout)

10 AM
3 Lean Turkey Meatballs made with Parm Cheese no bread crumbs

12 PM
1.5 Perdue Perfect Portions Chicken breasts
.25 Cup Broccoli

2PM
3 Lean Turkey Meatballs

4PM
1.5 Perdue Perfect Portions Chicken Breasts

6PM
3 Perdue Perfect Portion Chicken Breast
.5 Cup green veggies

8pm ISOPure Protein Shake

[iceg123]

anyone got any recommendations for some supps to take on this?

[DustyChicago]

I take NOW ADAM multi, Mg, d3, k2 and ZMA+GABA+Tribulus, low carb protein powders, bcaa, and a low-carb preworkout.

[iceg123]

i heard something about ALA being good on keto, would you know anything about that?

[iceg123]

and also i was looking at low carb protein bars and one had net 1 g carbs but 20 g sugar alcohols. Are they good to eat on keto?