New To Keto

The Arabic · 12-09-2007, 08:37 AM

Hey everyone, i have made my own diets, and have had great success but this time around after i have put on my desired 10lbs from a clean bulk i would like to take off that fat while maintaining most of my muscle mass. Keto can help me do this so i am excited about starting this diet.

Stats:
20 years old
12%bf
6'1
195lbs (166lbs being lean body mass)

Here my 9:30am breakfast:

(4) Egg whites
?? Not sure of nutritional facts here

(2) Whole eggs
150 calories
10g fat
12g protein

(3 Inches) Sharp cheese
330 calories
27g fat
21g protein
0g carbs

(1/4 cup) of whole milk
Placed in with eggs

(7) Bacon pieces
245 calories
21g fat
14g protein
0 carbs

Wow was this an awesome breakfast!!
Calories - 825
Fat - 66g
Protein - 50g
Carbohydrates - 5g

Maybe this was a little too much, but i am not 100%, maybe next time not so much bacon and maybe a little less cheese. Tell me what you guys think about this.

Around 11-noon i will take a 2 scoop protein shake.
What do you think? Was this too much at once or should i reach this number by the end of the day...?

I cam from a low carbohydrate to a no carbohydrate diet prior and i am used to having barely any carbs daily, is this alright even if i work out? I substitute caffeine and sugar for my carb deficit.

On workout days should i take in like 30grams PWO?

Thanks in advanced guys,
Deric

The Arabic · 12-09-2007, 12:20 PM

Reps will be given!!!? ha

Doobie2270 · 12-09-2007, 12:35 PM

Eggs, cheese, and bacon is my favorite keto breakfast. Its a little high in calories, but that doesn't matter as long as you don't starve by the time dinner comes around.

I don't use protein shakes when I'm cutting-personal preference. Plus, whey might spike insulin, which is not good on keto.

Are you doing TKD? Is that why you're taking in sugar and caffeine?

The Arabic · 12-09-2007, 12:47 PM

Quote:

Originally Posted by Doobie2270

Eggs, cheese, and bacon is my favorite keto breakfast. Its a little high in calories, but that doesn't matter as long as you don't starve by the time dinner comes around.

I don't use protein shakes when I'm cutting-personal preference. Plus, whey might spike insulin, which is not good on keto.

Are you doing TKD? Is that why you're taking in sugar and caffeine?

I have not gone as far as learning about TKD. Do you know of a good article on this?

I do not take much sugar in but caffeine yes because i am up a lot for finals next week and this helps with my less than 5grams a day carb deficit.

The Arabic · 12-09-2007, 12:54 PM

Also i am figuring i should be taking in about:
170grams of fat a day
190grams of protein daily
No matter if this is a workout day or an off day correct?

Also on workout days I should take in like 30grams of carbs correct PWO?

I am figuring my calorie intake should be at 1800 because i got a BF test done and it says 2300 to maintain my body - 500 = 1800..

NUDITY · 12-09-2007, 01:30 PM

Quote:

Originally Posted by Doobie2270

I don't use protein shakes when I'm cutting-personal preference. Plus, whey might spike insulin, which is not good on keto.

I think people over estimate the significance of this spike. Me thinks there need to be more studies done because the mechanism is not clearly understood yet.. Anyway, eating any food causes insulin to rise but the glycemic index is always reduced when the meal is higher in fiber. So add a few tablespoons of ground flax to your protein shake. This adds enough fiber to offset the insulin spike you might be getting and it tastes good. Not to mention you will feel full longer, its cheaper than buying egg protein, and it adds healthy omegas to your diet. win/win/win

The Arabic · 12-09-2007, 01:32 PM

Quote:

Originally Posted by NUDITY

I think people over estimate the significance of this spike. Me thinks there need to be more studies done. Anyway, eating any food causes insulin to rise but the glycemic index is always reduced when the meal is higher in fiber. So add a few tablespoons of ground flax to your protein shake. This adds enough fiber to offset the insulin spike you might be getting and it tastes good. Not to mention you will feel full longer. win/win

Alright +1 rep

What about fiber grain same thing right? I also had other questions too

Eileen · 12-09-2007, 01:38 PM

Calories sound a little low. At 195lb and 12% bodyfat, I'd be expecting you to eat closer to 2300-2400 for a cutting diet.

30g of carbs post workout might be on the high side. I'd start with 30g of whey and 15g of dextrose. You count the calories and the protein in your daily totals, not the carbs.

On a keto diet, don't take sugar (except perhaps just before you start a hard workout). Definitely not on your way to class. It will affect ketosis and make you feel crappy and sleepy. If you feel you need more carbs, eat extra broccoli.

Caffeine is fine.

TKD is where you eat a normal keto diet, but instead of having a regular carb-up day, you eat a small carb meal before your workout, and a bigger PWO shake afterwards. It's useful for people with chaotic lifestyles who can't plan workout shedules round carb-ups, or people who train for competitive sports like martial arts.

The Arabic · 12-09-2007, 01:44 PM

Quote:

Originally Posted by Eileen

Calories sound a little low. At 195lb and 12% bodyfat, I'd be expecting you to eat closer to 2300-2400 for a cutting diet.

30g of carbs post workout might be on the high side. I'd start with 30g of whey and 15g of dextrose. You count the calories and the protein in your daily totals, not the carbs.

On a keto diet, don't take sugar (except perhaps just before you start a hard workout). Definitely not on your way to class. It will affect ketosis and make you feel crappy and sleepy. If you feel you need more carbs, eat extra broccoli.

Caffeine is fine.

TKD is where you eat a normal keto diet, but instead of having a regular carb-up day, you eat a small carb meal before your workout, and a bigger PWO shake afterwards. It's useful for people with chaotic lifestyles who can't plan workout shedules round carb-ups, or people who train for competitive sports like martial arts.

Damn good stuff, i see you around the 'losing fat' section and was debating on pm'ing you with my question (saw your sig)

So my macros should be 190/170/0/2200 = Protein/fat/carbs/calories?

I will cut out all sugar and stick with Splenda for my coffee.
+1 rep

MarkVI · 12-09-2007, 01:45 PM

Quote:

Originally Posted by Eileen

Calories sound a little low. At 195lb and 12% bodyfat, I'd be expecting you to eat closer to 2300-2400 for a cutting diet.

30g of carbs post workout might be on the high side. I'd start with 30g of whey and 15g of dextrose. You count the calories and the protein in your daily totals, not the carbs.

On a keto diet, don't take sugar (except perhaps just before you start a hard workout). Definitely not on your way to class. It will affect ketosis and make you feel crappy and sleepy. If you feel you need more carbs, eat extra broccoli.

Caffeine is fine.

TKD is where you eat a normal keto diet, but instead of having a regular carb-up day, you eat a small carb meal before your workout, and a bigger PWO shake afterwards. It's useful for people with chaotic lifestyles who can't plan workout shedules round carb-ups, or people who train for competitive sports like martial arts.

That's what I was gonna say

The Arabic · 12-09-2007, 01:46 PM

Quote:

Originally Posted by MarkVI

That's what I was gonna say

+1 rep for helping via pm's

Eileen · 12-09-2007, 03:02 PM

If you are going for, say 2350 cals, then I'd aim for 176g protein, 170g fat and 20g carbs.

You need some carbs to allow you a decent amount of vegetables, and food like eggs and cheese that have trace carbs.

The Arabic · 12-09-2007, 04:08 PM

Quote:

Originally Posted by Eileen

If you are going for, say 2350 cals, then I'd aim for 176g protein, 170g fat and 20g carbs.

You need some carbs to allow you a decent amount of vegetables, and food like eggs and cheese that have trace carbs.

ok awesome, thank you

The Arabic · 12-09-2007, 04:10 PM

I just went to CVS and got Ketosis Stix's and i am not sure if i would be in Ketosis by now or not but i just tried one out and it was negative. Not sure if i am jumping the gun or not but would i be able to know by now and if not then when shall i test again?

Thanks, all reps given out

NUDITY · 12-09-2007, 05:22 PM

Quote:

Originally Posted by The Arabic

I just went to CVS and got Ketosis Stix's and i am not sure if i would be in Ketosis by now or not but i just tried one out and it was negative. Not sure if i am jumping the gun or not but would i be able to know by now and if not then when shall i test again?

Thanks, all reps given out

Save your money, those are wildly inaccurate. Drink too much water, they false negative.

The Arabic · 12-09-2007, 05:33 PM

Quote:

Originally Posted by NUDITY

Save your money, those are wildly inaccurate. Drink too much water, they false negative.

How will i know and keep track of? Also how long will it be till i should be in Ketosis with a good diet of course? Will i 'feel' it?

Eileen · 12-09-2007, 05:33 PM

A handy (and free) way to know is to watch for a day spent peeing like a race horse, followed by a sudden drop in weight. That's the famous water weight going, and that's roughly the amount you can expect to regain when you carb-up.

You may notice your breath smells a bit fruity, or that your pee is darker than usual (drink lots of water) or even that it looks more frothy than usual.

The Arabic · 12-09-2007, 05:54 PM

Quote:

Originally Posted by Eileen

A handy (and free) way to know is to watch for a day spent peeing like a race horse, followed by a sudden drop in weight. That's the famous water weight going, and that's roughly the amount you can expect to regain when you carb-up.

You may notice your breath smells a bit fruity, or that your pee is darker than usual (drink lots of water) or even that it looks more frothy than usual.

ok thank you!

I just potion sized my meals for the entire week. 16 containers in all

Tomato sauce w/ green peppers and mushrooms

I have more with just grilled chicken in the beer fridge in the garage

What do you think?

Eileen · 12-09-2007, 06:00 PM

Hard to tell without a reference of some sort. However, tomato is techinically a fruit and is higher carb that you'd think. I'd keep them as an occasional garnish, not an intergal part of the meal. Green peppers and mushrooms should be ok, but you'd be better with spinach, broccoli and cauliflower.

Grilled chicken? This is a high fat diet. If you are eating grilled chicken breast, you're going to need to add a ton of fats.

The Arabic · 12-09-2007, 06:08 PM

Quote:

Originally Posted by Eileen

Hard to tell without a reference of some sort. However, tomato is techinically a fruit and is higher carb that you'd think. I'd keep them as an occasional garnish, not an intergal part of the meal. Green peppers and mushrooms should be ok, but you'd be better with spinach, broccoli and cauliflower.

Grilled chicken? This is a high fat diet. If you are eating grilled chicken breast, you're going to need to add a ton of fats.

There is not much sauce at all, i want to say 1/4 of a cup.

I get most of my fats from breakfast, should i be frying my chicken? I eat the chicken for a good course of protein.

I have spinach,broccoli and cauliflower downstairs in the fridge too.. DAMN!!

I see a lot of keto diets with grilled chicken plus i get chicken for very cheap, my friend owns a butcher shop and i get meats very cheap (cost)

ex. 40lbs of chicken breast for 53 dollars... I am lucky

Thanks guys and girl for keeping up with my thread

Eileen · 12-10-2007, 03:23 PM

You don't have to fry your chicken, but if it is chicken breast (I'm assuming it is from the price), you need to add a fat to it. Mayo will work.

Ideally, try to spread your fats evenly over the day, except for your PWO shake which should be close to fat free. It's not possible to do it exactly, unless you eat the same meal all the time, but try to balance amounts of protein and fat.

The Arabic · 12-10-2007, 05:59 PM

Quote:

Originally Posted by Eileen

You don't have to fry your chicken, but if it is chicken breast (I'm assuming it is from the price), you need to add a fat to it. Mayo will work.

Ideally, try to spread your fats evenly over the day, except for your PWO shake which should be close to fat free. It's not possible to do it exactly, unless you eat the same meal all the time, but try to balance amounts of protein and fat.

Thanks a lot Eileen