New to keto... Gonna give it a shot.

[AWD_TURBO]

Alright I've been reading up on here for about 2 days and decided this sounds like something I wanna try. Currently I'm looking to drop about 4-5% bf.

From what I understand 5 1/2 days you cut carbs so that you take in no more then 30 a day. Then Friday night till Sunday morning you "carb up" to get your energy back. During the low carb days you take in High protein high fat to keep your energy back.. Please feel free to correct me if I'm wrong.

This is where I need help. Heres a meal plan I think fits into this I would like all the critiquing I can get.

Meal 1: 2 whole eggs 2 egg whites 2 strips of bacon (does it have to be turkey bacon?) or 2 sausage links. 1 scoop whey protein in water.

Meal 2: 2 tbsp of natural PB

Meal 3: 6oz grilled chicken breast, 1 cup cottage cheese, 1 cup snow peas

Meal 4 (preworkout): Natty PB on 1 slice whole grain wheat bread (I hope this is ok) 1 scoop Whey protein 1 tbsp of natty pb and 1 cup 1% milk.

Meal 5 (postworkout) 2 small 85% lean cheese burgers 1 slice of cheese per sandwhich (would using a bun be bad since its after working out)

Meal 6 (right before bed) 1 cup lowfat cottage cheese

Does that seem ok? I really would appreciate any help.

[rhysox]

no, that's not good at all. that's really NOT keto.

#1 too much protein
#2 too many carbs
#3 avoid whey
#4 low-fat cottage cheese??
#5 avoid bread!
#6 MILK!?

if you want to do keto you need to decide whether you want to do CKD or TKD (do a search on both).

if CKD, you can have a carb-up, but this involves eliminating carbs from your diet for 6 days (but for 14 days first cycle) and then having a carb-up on the 7th day.

if TKD, you have carbs before workout and after workout but at no other time, but you cannot have your carb-ups at any other time.

i'd advise CKD, i've had great results and carb-ups are SO worth it!!!

change your diet to something like:

Meal 1: 3 Whole Eggs + 2 Strips Bacon
Meal 2: Protein Mix Shake (20g Protein) + 2tbsp Peanut Butter
Meal 3: 4oz Chicken Breast + 2oz Cream Cheese (Full Fat)
Meal 4: Same as above
Meal 5: 3 Whole Eggs
Meal 6: Protein Mix Shake (30g Protein) + 2tbsp Peanut Butter

Protein Mix Shake being a mixture of proteins, e.g. syntha-6

Hope this helps, sorry to be harsh, but I learn't the hard way.

[AWD_TURBO]

Haha WOW.... i knew i was gonna be off.

So I should take Syntha 6 with water instead of my Gold Standard ON whey in milk. Does the bacon have to be a certain kind? I just thought I was gonna add in the bread for before and after my workout, but I wanna do CKD so I'll change it up. Should I cook my chicken in olive oil? I've seen alot of people doing this...

[AWD_TURBO]

Should I be taking in any vegitable... I dont really like alot of them.

[rhysox]

i dont really eat veggies, but i do have a lot of fibre to keep me regular! i'd replace whey with syntha-6 myself. feel free to check out my fit day to see what sort of things i eat..

http://www.fitday.com/WebFit/PublicJ...l?Owner=rhysox

[AWD_TURBO]

I just saw another thread with you fitday thing in it. I actually just signed up for it. I was reading up on Syntha 6 in the bb store. The label says it has 15g of carbs per serving??

[rhysox]

quite a lot of it is fibre, and i'd half the serving anyway to get about 20g protein

[beyondthesmile]

Good luck with your goals and the veggie eating

I'll be following along on your keto journey.

[AWD_TURBO]

HAHA! thanks again. Im starting this on monday. Cross your fingers on the broccoli, Im hoping if i cover it with enough cheese it wont be to bad

Ok finally think i have my diet close.

Meal 1: 4 whole eggs. 3 strips bacon or 2 sausage patties

Meal 2: 2 cheesesticks

Meal 3: Chicken thigh cooked in 2 tbsp of olive oil, (im gonna try and eat some broccoli coverd in full fat cheese) dont know how thats gonna go..

Meal 4: 2 spoonfulls of Natty PB

Meal 5: Some kind of Fatty meat 70/30 beef with cheese or fatty steak.

[beyondthesmile]

What do the ratios for your meal plan come to?

You might find yourself eating less frequently than 5 times a day. I was initially planning on eating 5 - 6 times a day including PWO shake, but I've found that I'm not as hungry on keto and have ended up eating fewer times per day.

Are you having a carbfest this weekend now that you've decided to start Monday? LOL.

[AWD_TURBO]

I posted my numbers in my other thread in the keto section.... I can't remember what it came out to... but its over there haha. I Start monday! can't wait haha

[AWD_TURBO]

Alright I kinda started my diet yesterday. Really didn't eat that well, didn't eat many carbs, but i didn't eat very much. I had a 4 egg omlet with italian sausage and shredded cheddar cheese. then later that night i had some slices of american cheese. ( I slept till 2pm cause i was hungover)

I decided to bring my workout log in here too. Yesterday I had an amazing workout despite being hungover most of the day. It was chest and tricep day. workout is laid out like this (wieght x reps)

Incline dumbell press 75x5 75x5 80x5 (went up 5lbs from last week even on my 3rd set) 65x12 55x15 55x15

Dumbell flat bench 75x5 80x5 85x5 65x12 55x15

Decline Dumbell 75x5 75x5 75x5 60x12 60x12

Decline flye 35x12 35x12

Triceps

Close grip bench 135x5 135x5 115x11 95x13 95x14

Dips BWx10 BWx10 BWx10

Cable skull crushers 120x5 130x5 100x12 100x12 90x15

*Overall it was a really good workout. I went up 10lbs in each hand on my flat bench with dumbbells and 5lbs in each on incline. Felt alot stronger today. Wasn't gettin tired at all. Hopefully I can workout with this intensity all week. Today is my real start diet day but its my off day at the gym so we'll see how tomorrow goes.

[AWD_TURBO]

Ok, I've noticed that its harder then I thought you actually take in 180g of protein without all the shakes im used to... Im wondering if its ok to still take 1 scoop of why in the morning, and then 1 scoop directly after I workout if they're both taken in water?

[beyondthesmile]

Ok, I've noticed that its harder then I thought you actually take in 180g of protein without all the shakes im used to... Im wondering if its ok to still take 1 scoop of why in the morning, and then 1 scoop directly after I workout if they're both taken in water?

1 scoop PWO is okay...you can throw in some dextrose in there as well (~10g...it counts toward your calorie intake but not your carb intake).

Some say to avoid shakes other than PWO, others have them and are fine. Most recommend that you add some fat to your shake if you're having one and it's not PWO... either some extra virgin olive oil (or some other oil) or some heavy cream.

[triptizine]

1 scoop PWO is okay...you can throw in some dextrose in there as well (~10g...it counts toward your calorie intake but not your carb intake).

Some say to avoid shakes other than PWO, others have them and are fine. Most recommend that you add some fat to your shake if you're having one and it's not PWO... either some extra virgin olive oil (or some other oil) or some heavy cream.

I whey it up with flaxseed oil, every morning first thing and evening last thing.. been able to keep ketosis, plus I am living off myself, so if I am hungry my body just eats more of me!

[stevekick]

I'm having a hard time getting in 4 meals. I planned on doing six then 5, and 4's even hard. I can't even eat 450 cals of food in one sitting on this diet. I feel really good though, but I'm only getting about 1600 cals. I'm trying to get 2400, I'm hoping once my body gets used to the fat I'll be able to eat more.

[AWD_TURBO]

Thanks, im gonna have to try something. I barely got 180g of protein in yesterday, but my macros were a little off. It was my first real day on the diet so hopefully it'll get better.

[rhysox]

Thanks, im gonna have to try something. I barely got 180g of protein in yesterday, but my macros were a little off. It was my first real day on the diet so hopefully it'll get better.

i have 140g/day MAX now, just ensures ketosis as excess amino acids that aren't used for growth/repair will just end up as blood sugar

[AWD_TURBO]

what do you suggest I take in? Im at 180lb lean muscle mass.

[rhysox]

180 lean for definite? what's your bodyfat % and weight?

[AWD_TURBO]

I had my bodyfat done on some resistance thing at my gym. the machine cost like $7,000. It said I was 179.6 lean muscle mass. 214 lbs and 16.9%bf

[triptizine]

i have 140g/day MAX now, just ensures ketosis as excess amino acids that aren't used for growth/repair will just end up as blood sugar

is this true? I have struggled staying in ketosis over the last 2 days.. current weight about 216lbs. I had 180g Pro and 152g Fat yesterday.. and was out last night.. Only had 10g carbs (5 from fiber)

[AWD_TURBO]

is this true? I have struggled staying in ketosis over the last 2 days.. current weight about 216lbs. I had 180g Pro and 152g Fat yesterday.. and was out last night.. Only had 10g carbs (5 from fiber)

Its seems like you need some more fat... Im 214lbs and im up around 200g of fat a day.

[AWD_TURBO]

Well today was a better day... I ate pretty well I believe my macros were ok 67% 31% and 2% carbs. Here is my fitday http://www.fitday.com/WebFit/DayFoodsTab.asp

Today was leg day and I suprisingly still had alot of energy.

Leg press 360x5 360x5 360x5 270x15 270x15

one legged calf raise 140x15 140x15 120x15 120x15

Leg curl 120x12 120x12 120x12

Leg extensions 120x12 120x12 120x12

also did abs. Nothing to special.

I haven't went to the store to get ketostix yet so im not sure if im in ketosis. Im gonna try and get some this weekend. Since this is my first time on keto Im gonna try and go 2 weeks without a carb up.

[AWD_TURBO]

Also, Im down to 211.4 today... I started at 214.8 on Sunday afternoon.

[beyondthesmile]

I can't see your log on Fitday, but the macros sound good. The ketostix are surprisingly easy to find... I found them at Walmart, lol.

That initial drop in water weight is always motivating

[AWD_TURBO]

Hmm... I set my profile on fitday to public. I wonder why you can't see it..

[AWD_TURBO]

http://www.fitday.com/WebFit/PublicJ...Owner=Adam%2EM

Hopefully the link works this time

[beyondthesmile]

Yup, it's working now!

Everything looks good so far. Gotta love being able to eat full fat cheese and lose weight

[AWD_TURBO]

Oh its great... plus i love my egg, bacon/sausage and cheese breakfasts