New Keto Help

HI Guys,

Started Keto-diet last week to get the baby fats of etc. Just want to know if I am on track .

First week went well. as all diets do. Lost 4kg's

I Gym in the mornings around 6 am.
Rugby training Monday, Tuesday, Thursday and Saterday Game Day.

Stats on 20/05/2012:
Height : 188cm
weight :104 kg's
age : 27
BF : +- 16


Daily Meals :

Pre Work out.
- Glutamine
- BCAA
- Creatine CEE
- DAA
- VIT C (Flavour)
- L-Carnitine

Post Work Out :
- 30 g Whey
- BCAA
- Glutamine
- Creatine CEE

About 30 mins later . when arrive at work.
Meal 1 :Pancake/omelette
- 5 eggs (2 yellow)
- 20 g whey
- 15g Natural Peanut Butter
- 4 Slices Avo
- 1 Bannana
- 20 g Almonds

Meal 2
-200g chicken
-30g ALmonds
-20 g Cottage Cheese

Meal 3
-200 g chicken
-Peas and Mushrooms
-20g Almonds

Meal 4
-200 g chicken
-30g Almonds

RUGBY

Meal 5
200 g chicken
20g Almonds
30g Cottage Cheese

before BED. (shake in the Blender)
30 g Whey
20g Peanut Butter
30g Cottage Cheese
20g Almonds
100 ml Fat Free Milk


Thanks in Advance.

drop the milk, avo, banana and cottage cheese

u need to take all of the following out of your diet : Cottage Cheese,Fat Free Milk,Glutamine,Bannana. all of these will kick you out of ketosis. also keto diet and high intensity sport such as rugby = bye bye to your muscle mass.

SO rather Just Stick to a normal Protien/carb /fat diet?
That works.
TO keep the muscle Mass.

would be better for you till the seasons over

yes rather stay away from the keto diet till your season is over. You dont want to loose muscle and fat..

OK. I'll also Rather DO that then.

So from tomorrow I swap to :




Post Work Out :
- 30 g Whey
- BCAA
- Glutamine
- Creatine CEE
- Dextrose

Meal 1
1 cup oats (cooked)
30 g Whey

meal 2
200g chicken
1 cup of rice

Meal 3
200g chicken / 200g lean beef
Brocoli and potato

Meal 4
200g chicken
20g nuts
mixed Veg

Meal 5
200g chicken
mixed Veg

meal 6
2 scoops whey

add some eggs with meal 1. maybe like 5 whites and 2 whole eggs

Thanks . Will do ..