Keto Diet Meal Plan and Workout Help and Advise

Good day,

This is my first time trying Keto diet, while doing some readings and sourcing food available in my area, I've come up with the following keto meal plan,

Meal 1: 50g whey protein isolate (after workout)

Meal 2: 6 pcs. Large eggs (4 whole) or 3 strips turkey bacon with 2 pcs chicken franks.

Meal 3: 100g of cucumber, 1 tsp of olive oil, cheddar cheese sticks.

Meal 4: 150 to 200g of grilled beef or chicken, lettuce boston or cauliflower or brocolli, 2 tsp of olive oil

Meal 5: 1 medium size avocado, 2 tsp of cream cheese, 30g of almond nuts.

Meal 6: 2 pcs (approx. 100-120g each)hamburger patties/lean mince (home made)or same as meal no. 4, 2 tsp of olive oil.

Meal 7: 50g whey protein isolate, 10-20g walnuts.


I normally workout early in the morning (ie. 6am to 730am), starts with 20 mins medium intensity cardio then medium range weight training.

Also, I'm taking clen (keifei) with Yohimbine HCL (primaforce) for 6 weeks cycle.

My stats prior to keto are.
Age : 31, Ht : 175 cm. , Wt. 87.4 kg and Bf. 31.5% (I'm Targeting my Bf to be 10 to 12% atleast).


Would this meal and workout plan work for keto diet? Any changes that need to be made?


Help and advise is Highly appreciated.


Best Regards,
Emjaycee

Hey man,

Have you worked out your maintenance caloric needs? It's difficult to advise without that, but either way, I can crit on what I see.

1. Take out the cheese man, dairy products contain lactose and that's no good.
2. Take out the frankfurters, processed meats are crap quality food sources and on top of that many contain additives and fillers that contain carbs.
3. Watch the nut intake, although a source of good fats, they also contain carbs (with little to no fibre to reduce the count). Workout how many you can have a day.
4. If you know whats going into the hamburger patties then I suppose it won't kick you out of ketosis. Avoid commercial patties cause they often use crumbs or starches as binding agents.
5. For the exercise, lift heavy and rest little. This increases intensity and makes you burn more calories, both in the gym and through EPOC.
6. Biggest single issue with your post is lack of info, but you need to hit 190g protein regardless of stats, the rest of your calories (however much that is LOL) from good fats (fats from meat is bad quality compared to things like avo, flax, fish ect).
7. You may want to think about proper supplementation before thermogenics. Consider fish oils and glutamine.
8. Try and drink some green tea man. 3 cups a day then you also get a thermogenic benefit.
9. How often do you work out? Judging by your bf you are probably unfit. Adjust your workout program so your body can adjust evenly. Putting yourself in the deep end on day 1 will also have a negative impact on the rest of the week.

Hope it's what you had in mind. Let me know how it's going.

Try this:

Meal 1
6 eggs but only 2 whol
15ml olive oil

Meal 2
whey iso 45g with
peanut butter 20g

Meal 3
175g steak lean with 15ml olive oil
50g broccoli

Meal 4
175g chicken breast with 20g almonds

Meal 5
175g chicken/fish with 15ml olive oil
50g broccoli

Meal 6
whey iso 45g with 20g peanut butter


When you do a diet go full on with all the best, dont do it half keep our mind set good. Push hard and with a keto there is no room for cheating none at all.

Go read some of the other post that was made by others about the keto. You will find a lot more helpfill tips about the keto.

I have started with a keto then the carb cycle and now im back to the keto at day 3.

Mix it up our body gets use to a diet and slows down. I can really feel the keto kicking in after a clean carb cycle diet.

I'd rather stop gyming than eat that breakfast.. throw some mince in there... please..

oh and add broccoli or psyllium husks or he is gonna be shitting gravel.

Haha whats wrong with the eggs?

I can get myne down in under 2min

Nothing wrong with them when you add mince.

O i see a fuzzy eater, haha yea some times them eggs can get you down.

Just smash them, man up

Eggs are my worst meal of the day. :sick:

Byron182 wrote: Try this:

Meal 1
6 eggs but only 2 whol
15ml olive oil

Meal 2
whey iso 45g with
peanut butter 20g

Meal 3
175g steak lean with 15ml olive oil
50g broccoli

Meal 4
175g chicken breast with 20g almonds

Meal 5
175g chicken/fish with 15ml olive oil
50g broccoli

Meal 6
whey iso 45g with 20g peanut butter


When you do a diet go full on with all the best, dont do it half keep our mind set good. Push hard and with a keto there is no room for cheating none at all.

Go read some of the other post that was made by others about the keto. You will find a lot more helpfill tips about the keto.

I have started with a keto then the carb cycle and now im back to the keto at day 3.

Mix it up our body gets use to a diet and slows down. I can really feel the keto kicking in after a clean carb cycle diet.

Bud I calculate that diet to be 1600cals which is less than his RMR. Even if you add 20% to compensate for unknown cals it's still way too little. Never drop cals below your RMR no matter what. Eggs suck donkey d*ck!

HAHAAA, all the egg comments! :lol:

They are progressively get worse!! I am with Byron though. Mush'em up and cram it down quickly.
gobble gobble nom nom nom :sick:

Pyroclasm wrote:

Byron182 wrote: Try this:

Meal 1
6 eggs but only 2 whol
15ml olive oil

Meal 2
whey iso 45g with
peanut butter 20g

Meal 3
175g steak lean with 15ml olive oil
50g broccoli

Meal 4
175g chicken breast with 20g almonds

Meal 5
175g chicken/fish with 15ml olive oil
50g broccoli

Meal 6
whey iso 45g with 20g peanut butter


When you do a diet go full on with all the best, dont do it half keep our mind set good. Push hard and with a keto there is no room for cheating none at all.

Go read some of the other post that was made by others about the keto. You will find a lot more helpfill tips about the keto.

I have started with a keto then the carb cycle and now im back to the keto at day 3.

Mix it up our body gets use to a diet and slows down. I can really feel the keto kicking in after a clean carb cycle diet.

Bud I calculate that diet to be 1600cals which is less than his RMR. Even if you add 20% to compensate for unknown cals it's still way too little. Never drop cals below your RMR no matter what. Eggs suck donkey d*ck!

Thanks, did the diet fast just befor gym with my cell. Think i missed a meal along the way add one more protien + fat meal in there then you will be close to what you need.

WTF so much egg hate? At 11g fat and 13g protein they are perfect for keto. Little delicious bundles of macronutrient perfection.

Furk wrote: WTF so much egg hate? At 11g fat and 13g protein they are perfect for keto. Little delicious bundles of macronutrient perfection.

hehe that must be one big egg, yea i dont mind a egg but some of this guys eat like 20+ a day. Any one will get sick of it.

Furk wrote: WTF so much egg hate? At 11g fat and 13g protein they are perfect for keto. Little delicious bundles of macronutrient perfection.

Byron182 wrote:

Furk wrote: WTF so much egg hate? At 11g fat and 13g protein they are perfect for keto. Little delicious bundles of macronutrient perfection.

hehe that must be one big egg, yea i dont mind a egg but some of this guys eat like 20+ a day. Any one will get sick of it.

ah snap sorry, that's for 2 eggs

why eat expensive good fats ?
The fat is burnt up as fuel and not stored ..skin on the chicken rine on the pork chop ect ect...stay away from Hydrogenated fats only or am I missing something ?

mike123 wrote: why eat expensive good fats ?
The fat is burnt up as fuel and not stored ..skin on the chicken rine on the pork chop ect ect...stay away from Hydrogenated fats only or am I missing something ?

For tje sake of good health I would always reccomend good fats on keto just because of the added benefits, but sure keto would work on saturated animal fats no problem.

The bad fats make your heart sad

Furk wrote: Hey man,

Have you worked out your maintenance caloric needs? It's difficult to advise without that, but either way, I can crit on what I see.

1. Take out the cheese man, dairy products contain lactose and that's no good. cheese will be out, but can I continue on cream cheese? atleast for 2 to 3 tbsp a day.
2. Take out the frankfurters, processed meats are crap quality food sources and on top of that many contain additives and fillers that contain carbs. crappy processed food out.
3. Watch the nut intake, although a source of good fats, they also contain carbs (with little to no fibre to reduce the count). Workout how many you can have a day.thanks for reminding sometimes watching tv make me carried away of eating nuts, but im controlling my intake nowadays like 25 to 30g in a day.
4. If you know whats going into the hamburger patties then I suppose it won't kick you out of ketosis. Avoid commercial patties cause they often use crumbs or starches as binding agents.Noted, I prepared it with egg as its binding agent.
5. For the exercise, lift heavy and rest little. This increases intensity and makes you burn more calories, both in the gym and through EPOC.
6. Biggest single issue with your post is lack of info, but you need to hit 190g protein regardless of stats, the rest of your calories (however much that is LOL) from good fats (fats from meat is bad quality compared to things like avo, flax, fish ect) Hope the info below will help to crit more further.
7. You may want to think about proper supplementation before thermogenics. Consider fish oils and glutamine.
8. Try and drink some green tea man. 3 cups a day then you also get a thermogenic benefit.
9. How often do you work out? Starting this diet I normally workout atleast 6 times a day (4 days of weight training and 2 days with 40-50 mins MIIS Training.Judging by your bf you are probably unfit. Adjust your workout program so your body can adjust evenly. Putting yourself in the deep end on day 1 will also have a negative impact on the rest of the week.

Hope it's what you had in mind. Let me know how it's going.

Thanks for the reply bro,

I already calculate my target caloric needs, hope you could advise me more further now.
my calorie requirements is around 3,100 cals/day since I want to reduce my BF my target is around 2,500 cals/day (approx. 210g fats, 30g carbs and 130g protein).

Byron182 wrote: Try this:

Meal 1
6 eggs but only 2 whol
15ml olive oil

Meal 2
whey iso 45g with
peanut butter 20g

Meal 3
175g steak lean with 15ml olive oil
50g broccoli

Meal 4
175g chicken breast with 20g almonds

Meal 5
175g chicken/fish with 15ml olive oil
50g broccoli

Meal 6
whey iso 45g with 20g peanut butter


When you do a diet go full on with all the best, dont do it half keep our mind set good. Push hard and with a keto there is no room for cheating none at all.

Go read some of the other post that was made by others about the keto. You will find a lot more helpfill tips about the keto.

I have started with a keto then the carb cycle and now im back to the keto at day 3.

Mix it up our body gets use to a diet and slows down. I can really feel the keto kicking in after a clean carb cycle diet.

Thanks bro,

I will adopt the same meal plan as a guide.

emjaycee23 wrote:

Furk wrote: Hey man,

Have you worked out your maintenance caloric needs? It's difficult to advise without that, but either way, I can crit on what I see.

1. Take out the cheese man, dairy products contain lactose and that's no good. cheese will be out, but can I continue on cream cheese? atleast for 2 to 3 tbsp a day.
2. Take out the frankfurters, processed meats are crap quality food sources and on top of that many contain additives and fillers that contain carbs. crappy processed food out.
3. Watch the nut intake, although a source of good fats, they also contain carbs (with little to no fibre to reduce the count). Workout how many you can have a day.thanks for reminding sometimes watching tv make me carried away of eating nuts, but im controlling my intake nowadays like 25 to 30g in a day.
4. If you know whats going into the hamburger patties then I suppose it won't kick you out of ketosis. Avoid commercial patties cause they often use crumbs or starches as binding agents.Noted, I prepared it with egg as its binding agent.
5. For the exercise, lift heavy and rest little. This increases intensity and makes you burn more calories, both in the gym and through EPOC.
6. Biggest single issue with your post is lack of info, but you need to hit 190g protein regardless of stats, the rest of your calories (however much that is LOL) from good fats (fats from meat is bad quality compared to things like avo, flax, fish ect) Hope the info below will help to crit more further.
7. You may want to think about proper supplementation before thermogenics. Consider fish oils and glutamine.
8. Try and drink some green tea man. 3 cups a day then you also get a thermogenic benefit.
9. How often do you work out? Starting this diet I normally workout atleast 6 times a day (4 days of weight training and 2 days with 40-50 mins MIIS Training.Judging by your bf you are probably unfit. Adjust your workout program so your body can adjust evenly. Putting yourself in the deep end on day 1 will also have a negative impact on the rest of the week.

Hope it's what you had in mind. Let me know how it's going.

Thanks for the reply bro,

I already calculate my target caloric needs, hope you could advise me more further now.
my calorie requirements is around 3,100 cals/day since I want to reduce my BF my target is around 2,500 cals/day (approx. 210g fats, 30g carbs and 130g protein).

Work out your protien needs, then add the fats after that.

Try a 50/50 protien/fats. I will up my protien to 260-280g range then add the fat to the left over calories

Hey, emjaycee23.

So I work out you can eat about 2300, so I guess 2500 would work for now. (Remember to tweak every 2-3 weeks according to fat loss hey).

I'm going to assusume you know your situation well and I base the following calculations on that.
Values per day
Cals: 2500
Protein: 190g
Fat: 180g (a friggen grotesque amount)
Max carbs: 30g.

Because you exercise frequently, I would adjust as follows:
Cals: 2500
Protein: 230g
Fat: 160g
Max carbs: 30g.

That still seems like an awful amount of fat, but I think the rest should be based on the next 2-3 weeks of progress. Too much protein when not needed turns into glucose, scarely, and detremental on keto. (@Byron182: Thats why I can't always agree with 50/50 protein and fats cause glucose turn-over)

Also notice that I said max carbs, you don't have to meet that, you have to avoid it like the plague. As close to zero as possible. You can't do half-keto.

On the cheese issue, carbohydrate-wise some cheeses don't look that bad for keto on the label, but when I'm on keto (like now lol) I avoid diary. Try creamed cottage cheese, your best bet on keto IMO. But still, moderate that stuff.

Nuts, yeah 25-30g would be fine.

Regarding training, since effort and intensity is personal to your individual body (not your mind! push yourself ) I can't go too far. That said, try increasing your heart-rate prior and/or after weight sessions. You increase intensity dramatically if you start lifting with a pumping heart, and I've personally found (and a lot of other people do this) that a little cardio after weights is fantastic on a cut. What do you do for MIIT?

Also, I think using thermo's and stims so early would be unneeded. Unless you are swimming it cash, on your weight, the first couple of kilos will come off really quickly assuming training is in check an you watch the carbs. I'm not saying stay away from the clen and yohimbe, I'm saying think of the pocket. Also it's easy to get used to chemicals doing the work.

Hope it helps, and keep us updated.

The other thing, follow that diet for 2 weeks then do a carb up meal of 200-300g, then evey week a carb up meal.

Good luck you will drop fat fast if you follow it to the tee.

@Furk: You seem to know your shit. Good on you bro! Glad to have you on board! Have some karma. +1