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  1. #1
    Registered User dalton412's Avatar
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    should i adjust my keto diet plan

    iv been doing keto and 20hour IF, with normal macros between 60%-75% fat 20%-35% protein and %5 or less carbs with 1200 or 1000 calories and losing roughly 5 lbs a week iv gained 60 lbs from losing my way and plan on gettin back to how i am in the picture if not better
    Last edited by dalton412; 12-26-2014 at 11:03 AM. Reason: adding
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  2. #2
    Registered User Atavis's Avatar
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    Are you getting .8-1.0 grams protein / lb lean body mass daily?
    "Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195)

    How to bulk: http://70sbig.com/food/

    Diet = http://i52.tinypic.com/21bhop.png
    ...or something like this daily. Problem? ;)

    FFMI = 24
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  3. #3
    Registered User dalton412's Avatar
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    Nope its more like .5 but my calorie intake is only 1000-1200 , started multivitimans and fish oils today so i get the vitimans i need
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  4. #4
    Registered User Atavis's Avatar
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    Yup, you need to fix that diet plan.
    "Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195)

    How to bulk: http://70sbig.com/food/

    Diet = http://i52.tinypic.com/21bhop.png
    ...or something like this daily. Problem? ;)

    FFMI = 24
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  5. #5
    ALL YOUR BASE xJellyBirdx's Avatar
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    You should eat more calories than that, or at least, frequent refeeds to offset the damage you are doing.
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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    Registered User Wintondevil's Avatar
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    1000 - 1200?
    I bet a lot the weight you are losing is muscle.
    For your height and age IMO wouldn't go below 2000.
    And what is the hurry to lose the weight?
    Rule of thumb:
    The slower you lose the more testosterone is incorporated
    The quicker you lose the more cortisol is incorporated
    And I don't need to tell you which one your body needs to lose fat and build muscle.
    If you want to look and feel like an athlete you have to train and eat like an athlete.
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  7. #7
    5/3/1 + KETO becomingflu's Avatar
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    I agree. Up your calories major-town, dude. I eat over 2k and I'm 5'7" 142lbs and have been losing almost too quickly.

    Slow and steady wins the race.
    5/3/1 PRs: Deadlift: 90kg x 7 // Squat: 62.5kg x 7 // Bench: 42.5kg x 10 // Press: 32.5kg x 7 // Strict Pull-Ups: 4

    Oct 23: 156.6 lbs & 30% bf // Mar 2: 137.06lbs & ? bf

    keto journal: http://forum.bodybuilding.com/showthread.php?t=165315081
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  8. #8
    Registered User haleluyah's Avatar
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    Originally Posted by dalton412 View Post
    iv been doing keto and 20hour IF, with normal macros between 60%-75% fat 20%-35% protein and %5 or less carbs with 1200 or 1000 calories and losing roughly 5 lbs a week iv gained 60 lbs from losing my way and plan on gettin back to how i am in the picture if not better
    If it worked out for you before, then it should work again once you restart it. However, it will stall at some point in which you need to add exercise. That said, if adding exercise, you will need to add some calories.
    There is no such thing as overtraining.
    If you are not ready to change drastically, you are not ready for bodybuilding.
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  9. #9
    Registered User hscania's Avatar
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    Originally Posted by haleluyah View Post
    If it worked out for you before, then it should work again once you restart it. However, it will stall at some point in which you need to add exercise. That said, if adding exercise, you will need to add some calories.
    increase protein intake
    decrease fat intake
    make your carb source low glycemic (the best is broccoli) GI=10,or take almonds GI= 0
    stay a way from caffeine (you can take decaffeinated coffee)
    and for the best result stay away from any artificial sugars (even stevana)

    in training dont let your heart get high beats or you have to consume more whey protein after workouts (fast absorption protein)

    lose fat (too much fat)
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    Originally Posted by hscania View Post
    increase protein intake
    decrease fat intake
    make your carb source low glycemic (the best is broccoli) GI=10,or take almonds GI= 0
    stay a way from caffeine (you can take decaffeinated coffee)
    and for the best result stay away from any artificial sugars (even stevana)

    in training dont let your heart get high beats or you have to consume more whey protein after workouts (fast absorption protein)

    lose fat (too much fat)
    ... What? This is not good info.
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  11. #11
    Registered User Wintondevil's Avatar
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    Originally Posted by hscania View Post
    increase protein intake
    decrease fat intake
    make your carb source low glycemic (the best is broccoli) gi=10,or take almonds gi= 0
    stay a way from caffeine (you can take decaffeinated coffee)
    and for the best result stay away from any artificial sugars (even stevana)

    in training dont let your heart get high beats or you have to consume more whey protein after workouts (fast absorption protein)

    lose fat (too much fat)

    wtf?????????????
    If you want to look and feel like an athlete you have to train and eat like an athlete.
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