Keto diet for me and my lady.

Nope your weight loss was also outstanding you just had less than me to loose, the pics are just for motivation as we both had great results on the keto diet.

Do you know how many calories your plan comes out to?

Well done to the both of you! Greg dude you've lost a lot of weight! Well done bruva. Great, now I can't wait to get this diet started!

nope, neither of us ever counted calories. all we did was make sure we ate enough protein to sustain our lean mass. the calories were probably quite high from all the fat though

Off topic quick... But is this similar to what guys do pre contest. Cut out all carbs to drop water? Or am I being silly?

Bandit1200 wrote: Well done to the both of you! Greg dude you've lost a lot of weight! Well done bruva. Great, now I can't wait to get this diet started!

The first few days on keto are tough i was so moody and had headaches all the time and i was always thirsty but after about 4 days i felt on top of the world. Enjoy the diet bro and best of luck to you and your wife

Bandit1200 wrote: Ok how's this,

Meal 1: steak, eggs, bacon

Meal 2: chicken, olive oil

Meal 3: whey protein, 30 grams nuts

Meal 4: pork chops/tuna, bacon

Meal 5: hamburger patties, mayo, cup broccoli

Meal 6: whey protein, table spoon peanut butter


Any better...?

No Not better, has everyone lost the plot or something?
Cut the bacon, cut the Pork Chops, cut the Hamburger Patties, Steak, Fish, Chicken and eggs are your best sources of Protein. Also Whey Isolate is preferred.
You gonna have to stick with this for 2 weeks without any cheats for Ketosis to fully kickin thereafter weekly refeeds are fine. Most importantly I do not see any weights of the foods?

Why koe? What's wrong with the fat in the pork?

I have to agree that the bacon should be cut out as well as the pork chops as i said before but the patties are ok if you get some mince and make them yourself like i do(egg to bind it together not bread crumbs). Also it is really important to weigh your food you rite especially the foods that contain carbs as you have to monitor your carbs closely. I did weigh my food and worked out that i ate about 2300-2500 calories a day with around 25-28g carbs a day. I also had no carb up meals till about 3 weeks in and only had around 15g carbs per day for the first 2 weeks, worked well for me.


ADD: Bacon once in a while wont do much but just dont have it like every weekend maybe once a month. I had it from wimpy about once a month with some eggs.

Also stay away from things like ham and Vienna's as they contain allot of carbs and stick to almonds walnuts and macadamia nuts.

Koe007 wrote:

Bandit1200 wrote: Ok how's this,

Meal 1: steak, eggs, bacon

Meal 2: chicken, olive oil

Meal 3: whey protein, 30 grams nuts

Meal 4: pork chops/tuna, bacon

Meal 5: hamburger patties, mayo, cup broccoli

Meal 6: whey protein, table spoon peanut butter


Any better...?

No Not better, has everyone lost the plot or something?
Cut the bacon, cut the Pork Chops, cut the Hamburger Patties, Steak, Fish, Chicken and eggs are your best sources of Protein. Also Whey Isolate is preferred.
You gonna have to stick with this for 2 weeks without any cheats for Ketosis to fully kickin thereafter weekly refeeds are fine. Most importantly I do not see any weights of the foods?

Koe, thanks for the advice! The reason I have not put any weight on the foods is because its for my gf and myself. We will weigh our foods separately? I will cut out the above mention and replace with meat, fish and eggs. As for the patties I will make my own as Greg said. Thanks

Another thing... Can we eat whole eggs, or just the white?

Whites you can have 2 whole eggs and 5 to 6 egg whites.

have 6 whites and 2 whole eggs for breakfast, she could have a little less

MRfeathers wrote: Why koe? What's wrong with the fat in the pork?

Firstly its saturated fat, secondly its not the best source of protein.
As Greg later mentions homemade patties are fine exactly how I make my burgers. Follow it like this and its Keto, will definitely be effective for fat loss.

Ok so here we go again! Hopefully third time lucky. (Please keep in mind that the food will be weighed according to our needs)

Meal 1: steak, eggs

Meal 2: chicken, olive oil

Meal 3: whey protein isolate, nuts (almonds or mac)

Meal 4: fish (thinking hake or tuna), maybe with a bit of mayo?

Meal 5: hamburgers (home made with lean mince) or just lean mince, cup of broccoli

Meal 6: whey protein isolate or eggs, table spoon peanut butter,

I really hope I got it now. Lol.
I anyone can fine tune it please go for it. Thanks.

Bandit1200 wrote: Ok so here we go again! Hopefully third time lucky. (Please keep in mind that the food will be weighed according to our needs)

Meal 1: steak, eggs

Meal 2: chicken, olive oil

Meal 3: whey protein isolate, nuts (almonds or mac)

Meal 4: fish (thinking hake or tuna), maybe with a bit of mayo?

Meal 5: hamburgers (home made with lean mince) or just lean mince, cup of broccoli

Meal 6: whey protein isolate or eggs, table spoon peanut butter,

I really hope I got it now. Lol.
I anyone can fine tune it please go for it. Thanks.

Much better just drop the mayo bud. Hake for me is better and cheaper than Tuna

Great! Mayo dropped! Thanks a mil Koe.

work out your daily cal needs, then your protien then add olive oil to make up the rest. Look for keto diet on the forum there is some tips in it as well.

You going to hate your clean carb up meal of 250g-300g in one go. Good luck, and i have lost about 17kg on a keto as well.

Do a search on Dave Palumbo diet for women.

xrapidx wrote: Do a search on Dave Palumbo diet for women.

Will look into it tx. The idea is to do the same diet together. Save time in the kitchen and more time in the bedroom! Hahahaha. Horny as hell on this cycle. Poor gf.

Byron182 wrote: work out your daily cal needs, then your protien then add olive oil to make up the rest. Look for keto diet on the forum there is some tips in it as well.

You going to hate your clean carb up meal of 250g-300g in one go. Good luck, and i have lost about 17kg on a keto as well.

Byron, thanks for your input bruva. Every bit of info I get is much appreciated.

Byron182 wrote: You going to hate your clean carb up meal of 250g-300g in one go.

Not a good idea. You want to re-compensate (even super-compensate) depleted glycogen stores, stuffing a large carb meal in one go doesn't do it effectively. It's better to split it up over 24hours with 50g carb servings.

Now Bandit1200, your ENTIRE carbo load (preferably over 24 hours) should equate to about 9 X Lean Body Mass in grams carbohydrates. After the last workout before the carb-up, get a PWO carb shake of 1.5 X LBM(gram carbs) down (add some protein too). The remainder of your carb-up will equall your TOTAL CARB CALORIES - PWO shake. Remember to eat as little fat in this time period as possible. So when you eat meats, choose very lean ones.

Post your stats if you want some help man.

Koe007 wrote: No Not better, has everyone lost the plot or something?

There's a lot of that going on in threads.. Pumps policing needs to come back..

Semi hijack, sorry but didn't want to start a new tread that will be exactly the same topic.

I want to put my boet on keto, he needs to loose a lot. His stats are 156kg 1.83m and 27yrs old. I used your template and took the liberty to fill in some weights.

Fats 87g
Carbs 27g
Calories 1880

Meal 1: 0700
100g steak or lean mince
2 whole eggs
4 egg whites

Meal 2: 1000
40g whey protein isolate
30g nuts (almonds or macadamia)

Meal 3: 1300
150g fish or chicken
1tbl spoon olive oil

Meal 4: 1600
150g fish or chicken

Meal 5: 1900
150g lean mince or steak
cup of broccoli

Meal 6: pre bed
40g whey protein isolate
30g peanut butter

Post workout
40g whey

Would this be fine or do I need to bump up the protein and fats?

Edit-He does not do weight training hence calories being a bit low, only got him on low intencity cardio daily. And calories will probably be a bit more because of the olive oil used to cook.