New to Keto; advice preferred

[Davedawg235]

Okay so this is my first time doing anything on the level of monitoring individual intake of foods beyond calorie numbers and minimal protein intake...I'm 151 and 13% body fat (a twig I know) but I want to try doing 2 weeks of Keto to see if it is going to be something long term or just too much for me.... Any advice would be appreciated such as what veggies, whether or not sugars should be included in carb counting (I did omit fiber in the carb section) I am currently on a 1500 calorie diet and I went over a little bit which is no big deal to me. Anyways here goes....

DAY 1
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Breakfast (10:30) - 4 Eggs scrambled 300 calories (20g fat, 1.6g carb, 25g protein)

Brunch - (2:00) 6 strips of bacon, 1/4 oz. salted peanuts, 2000mg flaxseed oil 300 calories (26.5g fat, 0 carb, 13.7g protein)

Lunch - (5:00) Protein shake w/ 8oz. 1% Milk, 3000mg flaxseed oil, 1/2 oz. salted peanuts 300 calories (13.5g fat, 14g carb, 29.5g protein)

Linner - (8:00) 9.5oz chicken, 1/2 dinner roll 300 calories (8.5g fat, 11g carb, 52g protein)

Dinner - (11:00) Slim Jim 170 calories (15g fat, 2g carb, 6g protein)

Snack - (12:30) 3 Tbsp peanut butter 270 calories (18g fat, 19g carb, 10.5 protein)

Supplement:
Multivitamin (APEX)
Protein Shake (Forgot the name)
REDuction (Fat burner) (Controlled Labs)
Purple Wraath (EAA) (Controlled Labs)
Blue Up (Testosterone Boost) (Controlled Labs)
White Flood (NO2) (Controlled Labs)
Flaxseed Oil tablets

Workout:
17 minute warmup on treadmill 1.0 incline @ 7.5mph
30 minutes of functional training (20 trainer haters, 25 lunges, 20 bench hops, and a few other exercises)

Total intake:

47g carb
101.5g fat
136g protein

Calorie total:

1645

[triptizine]

why u keto'ing dude.. u need to BULK!!! badly..

[thesilent1]

why u keto'ing dude.. u need to BULK!!! badly..

X5!!!!!!!!!!!!!!!!

[Sideways17]

Your protein looks good since your LBM is 131 lbs you need at least that in protein daily. Your carbs and fat intake need help. If you keep your cals around 1600 daily your macro should look like this: Cals 1600, Fat 116g, Protein 131g, and Carbs 20g.

Leave that dinner roll and skim milk out of it. Lol! And I second the bulking advice in previous post. But give keto a shot and see how it goes.

[Davedawg235]

Yeah I know, I realize how freaking skinny I am but I'm only doing this for two weeks for a competition at my gym for most bodyfat% lost and right now I'm in the lead and just wanted to try this out for both experience and the final edge.

Thanks for the feedback, i'll modify my intake to meet those levels.

[Sideways17]

Keep us updated!

[Davedawg235]

DAY 2
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Breakfast - (9:30) 6 strips of bacon, 1/4 oz. salted peanuts, 2000mg flaxseed oil 300 calories (26.5g fat, 0 carb, 13.7g protein)
Brunch - (1:00) Protein shake *with water*, 2Tbsp peanut butter, 1000mg flaxseed oil, 1/4cup cheese 390 calories (23g fat, 15g carb, 32g protein)
Lunch - (4:30) Slim Jim, 1000mg flaxseed oil 300 calories (27g fat, 3g carb, 11g protein)
Linner - (7:30) 3/5 cup cheese, 5,000 mg flaxseed oil 300 calories (27.5g fat, 1g carb, 17.5g protein)
Dinner - (11:00) 2 strips of bacon, 8oz chicken 300 calories (12.5g fat, 0g carb, 52g protein)

Workout @ 11:50 - 12:50:
10 minute warm up on treadmill 1.0 incline @ 7.5-8.0mph
Biceps (Dumbbell curls (25 lbs. each), barbell curls (50 lbs barbell), cable curls (40 lbs.) , pull ups (20 pull ups)
Abs (Ab Bridge for 2 minutes, decline sit ups w/ 10 lbs weight(60 sit ups w/ twist), leg raises (60 leg raises)
All exercises were done with 3x10 model.

Total intake:

126.2g protein
20g carb
116.5g fat

1632 calories

[Sideways17]

Hey man! Looking better! Try swapping the peanuts for almonds and lighten up on the bacon a little...that's a lot of sodium nitrate. Get some green leafy veges with full fat dressing. Stick with it you're doing great.

[Davedawg235]

Hey man! Looking better! Try swapping the peanuts for almonds and lighten up on the bacon a little...that's a lot of sodium nitrate. Get some green leafy veges with full fat dressing. Stick with it you're doing great.

Allergic to almonds....I should grab some veggies + dressing though, especially for work man.....

ALright I'll lay off the bacon, starting to taste awful anyways lol.

[Davedawg235]

DAY 3
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Breakfast - (10:30) 7 strips of bacon, 2,000mg flaxseed oil 300 calories (26.5g fat, 0 carb, 13g protein)
Brunch - (1:30) 6 oz. Eye of Round Steak 354 calories (16.5g fat, 0 carb, 48.2g protein)
Lunch - (4:30) Beef and Cheese Stick, 1 oz peanuts 320 calories (27g fat, 5g carb, 16g protein)
Linner - (8:00) 7 Chicken Wings, 2,000 mg flaxseed oil 300 calories (19.5g fat, 0g carb, 28g protein)
Dinner - (11:30) 5 Chicken Wings, 1/2 oz peanuts, 2,000mg flaxseed oil 300 calories (21.5g fat, 1.5g carb, 23.5g protein)

Workout @ 11:30 PM

30 minute run around the neighborhoods

Total intake:

111g fat
6.5g carb
128.4 protein

1574 calories

Progress so far: 4851 calories in three days; 6% from carb, 32% from protein, 62% from fat.

Note: I've been working/full-time school so I haven't had time to go to the store and get more diverse nutrition....I'll try to do that today so it works out more proportionally. Today I'm going to try to keep my carbs under 5g.

[Maiden69]

If you want to drop the BF fast drop all dairies (cheese, milk) and the carbs (other than the one from green veg, and nuts), get most of your fats from nuts, oils (EVOO, MAC nut oil) and from meats and eggs.

[Sideways17]

If you want to drop the BF fast drop all dairies (cheese, milk) and the carbs (other than the one from green veg, and nuts), get most of your fats from nuts, oils (EVOO, MAC nut oil) and from meats and eggs.

Drop cheese? Why would that speed up fat loss? Cheese is really the only dairy product I eat on keto. Think that will help?

[Davedawg235]

the last few days have been really hectic because of work and a whole lot of other boring personal nonsense........but anyways.

on day 4 I only ate 4.5g carbs and counted up to 1650 calories

Progress so far: 8101 calories in five days, and 4.5% of them are from carbs.

[Sideways17]

Looking good man! Any drop in BF%?

[Davedawg235]

Looking good man! Any drop in BF%?

Yeah, I'm currently at 11% and 148.5 pounds so I lost all fat and no muscle =)