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MAC-10
06-05-2011, 10:57 AM
Hey guys, I don't venture into the section much, but I lurk it from time to time when I feel I need to touch up on my nutrition knowledge. I feel like I'm able to write a decent diet from what I've learned by being on here for about 2 1/2 years.

I've decided to give Keto a try and I was wanting y'alls feedback on how good/bad this looks, and I'm always open to criticism so please don't hold back!

Breakfast
6 Lean Turkey Sausages - 357 calories, 3g carbs, 21g fat, 39g protein
1/3 Cup Shredded Cheese - 109 calories 0g carbs, 9g fat, 7g protein
Total - 466 calories, 3g carbs, 30g fat, 46g protein

Snack
1/2 Cup Pumpkin Seeds - 350 calories, 4g carbs (0g net carbs), 30g fat, 20g protein
28g Peanuts - 170 calories, 6g carbs (4g net carbs), 14g fat, 7g protein
Total - 520 calories, 10g carbs (4g net carbs), 44g fat, 27g protein

Pre-Workout Meal
4 Slices Bacon - 192 calories, 0g carbs, 16g fat, 12g protein
3 Whole Eggs - 258 calories, 0g carbs, 18g fat, 24g protein
Total - 450 calories, 0g carbs, 34g fat, 36g protein

Post-Workout Shake
1 Scoop MyoFusion - 163 calories, 5g carbs (4g net carbs), 3g fat, 25g protein
3 TBSP Heavy Cream - 135 calories, 0g carbs, 15g fat, 0g protein
Total - 298 calories, 5g carbs (4g net carbs), 18g fat, 25g protein

Dinner
1 Chicken Breast - 202 calories, 0g carbs, 2g fat, 46g protein
2/3 Cup Cheese - 218 calories, 0g carbs, 18g fat, 14g protein
Total - 420 calories, 0g carbs, 20g fat, 60g protein





TOTALS - 2,134 calories, 18g carbs (11g net carbs), 146g fat, 194g protein

11g net carbs - 44 calories - 2%
146g fat - 1,314 calories - 62%
194g protein - 776 calories - 36%

zpm
06-05-2011, 11:07 AM
enough fat
enough protein
enough calories

food choice is up to you

WonderPug
06-05-2011, 11:21 AM
Assuming you're trying for a straight VLCKD (not a TKD, for example), your macros are in line, but total caloric intake looks low. What is your estimated maintenance intake?

MAC-10
06-05-2011, 11:32 AM
Assuming you're trying for a straight VLCKD (not a TKD, for example), your macros are in line, but total caloric intake looks low. What is your estimated maintenance intake?

I figured it was somewhere around 2500-2600 because I started a bulk on 3000 last August for 4 months and gained around 15lbs in that time frame. 500 over maintenance is roughly a pound per week for 4 months (16 weeks) so it equaled out to a little less than a pound per week.

I talked with someone else who is pretty knowledgeable on nutrition before I wrote this diet too and based on my stats he told me to aim for somewhere between 2,100-2,200.

MAC-10
06-05-2011, 01:43 PM
Bump

tsrobfl
06-05-2011, 01:54 PM
Bump

I agree with Pug that caloric intake looks a little low. I cut on 2,400 and Im 25 lbs lighter than you. Try to find your maintenance cals by eating at what an online calculator says for a week and adjust accordingly. Diet is also lacking in micronutrients IMO