Please comment on my Keto

let me know what you guys think:

stats:

weight:95kg
bf%: 14

P F Cal

Meal 1:

Whey 30g 0g 132
3 eggs 18g 15 240


Meal 2:

200g chicken 60g 8g 330
broccoli 50g 2 0 22
30g almonds 6g 15g 172.8

Meal 3:

200g chicken 60g 8g 330
broccoli 50g 2 0 22
1 avo 3g 22g 240

PWO shake:

Whey 30g 0g 132

Meal 4:

100g chicken 30g 4g 165
1 tbl olive oil 15g 120

Meal 5:

25g PB 7g 15g 160

Meal 6:

Fillet steak 27g 17g 267
100g

TOTAL: 275 119 2337

in addition i will be taking 3000mg omega 3&6

SHOT ALOT

phil

Phily wrote: let me know what you guys think:

stats:

weight:95kg
bf%: 14

P F Cal

Meal 1:

Whey 30g 0g 132
3 eggs 18g 15 240


Meal 2:

200g chicken 60g 8g 330
broccoli 50g 2 0 22
30g almonds 6g 15g 172.8

200g Chicken is about 40-45g Protein. Count the carbs from broccoli.

Meal 3:

200g chicken 60g 8g 330
broccoli 50g 2 0 22
1 avo 3g 22g 240
200g Chicken is about 40-45g Protein. Count the carbs from broccoli and lots of carbs from Avo.

PWO shake:

Whey 30g 0g 132

Whey is not pure protein bud and each brand differs i.t.o purity.

Meal 4:

100g chicken 30g 4g 165
1 tbl olive oil 15g 120
Read above

Meal 5:

25g PB 7g 15g 160

Meal 6:

Fillet steak 27g 17g 267
100g

All values are over-estimates.

TOTAL: 275 119 2337

in addition i will be taking 3000mg omega 3&6

Great!

SHOT ALOT

phil

NB! How many cals and how many cals should you be eating?

thanx for the reply.

well I'm aiming to get around 2400 calls a day

do u count the carbs from broccoli? since its fibre and fibre isn't a macro?

which are fats are better alternatives to avo and peanut butter?

much appreciated.

2400 cals per day is good make sure your diet is something below that figure then hey. Not all carbs from veg is fibre so yes you disregard the fibre but you do include the other carbs which are normally starchy. Thing about keto is all types of fats work with the diet. Animal fats, plants fats, etc. Just watch the total amount of carbs. PB and avo are brilliant sources of fats but watch those carbs.

thanx pyroclasm!

il just make sure that my carbs are as low as possible then and obviously sugar is a no no.

one last question... how often do you think i should have a carb up? some people say one meal a week and others I've heard say one whole day of carbing up every week. and am i right in saying fat must be very low on carb up days?

There are many versions to keto and you need to find the one that works best for you. For:
SKD: No cheat meals.
TKD: Carbs before workouts and a cheat meal.
CKD: 24 to 36 hour carb-up phase.
Body-Opus: SKD with a proper solid ass cheat meal.

For all of them you shouldn´t do carb-ups for the first 3 weeks.

i tend to disagree with your point about 0 carb up for the first 3 weeks pyroclasm. after a certain period of time of dieting(calorie defecit) your bodys leptin levels drop (the lower leptin levels push the body into starvation) leptin really can only be raised by excess calories and mostly from carbohydrates. now leptin levels start to drop after 3-4 days, so why go 21 days? if you are training correctly and cardioing hard (mod intensity cardio on keto! yes, i said that right) you will deplete glycogen stores within 4-5 days. everyone is so scared of loosing muscle with doing moderate intensity cardio on keto but if your calories are right then you wouldnt loose muscle on keto or even a carb based diet, yes the body will use carbohydrate for energy for moderate intensity cardio on a ketogenic diet but what is muscle glycogen? stored carbs and water with in the muscle. i have recently for 8 weeks done Giant set training and HIIT cardio for 40mins a day 7 days a week on a 0 carb diet, and u know what? i didnt loose any muscle, i looked flat and small untill my once weekly carb up but when i carbed up i looked fuller harder and only gained 2-3kgs of water which was gone within 4-5days post carb up.

when i carbed up, i had as little protein and fats during the day, mostly just protein really but when i carbed up i went quite mad, even 1 day getting up on close to 1500g of carbs and guess what? the following week is still lost a kg of body fat. koe007 can lay testiment that i hadnt lost muscle and actually got bigger.

some of my carb ups looked like this
300g of lean beef mince
2 wholewheat bread rolls
1kg oven baked chips
400g of milo cereal made with 500ml of milk
1L of marcells low fat frozen yoghurt
600g of woolworths gummy sweets (the big jumbo pack)
and a full 2L of coke.

u guys can do that maths, but its a lot of carbs - 420g of carbs per 100g of gummy sweets alone! and alot of sugar! yet still got leaner and maintained most of my muscle only using 500mg of cyprionate a week. and i did a crap load of high intensity training any where from 500-750 reps in a training session! and 20mins of HIIT cardio and 20mins of moderate intensity training. cardio consisted of stepper 2mins level 10,1min level 16,1min level 10,1 minute level 16 for the full 20 minutes,and then walking on a treadmil at 12.5% incline and 4.5km/h for 20minutes

i will give u an example of a leg day for my training partners and i
front squats 15reps
super set
back squat 15 reps
super set
leg press feet together high on the platform 15 reps
super set
leg press feet together middle of the platform 15 reps
super set
walking lunges with weight 15 reps

do that rotation 4x

then
hack squats 15 reps
super set
reverse hack squat 15 reps
super set
leg press feet wide 15 reps
super set
stiff leg dead lifts 15 reps
super set
hyper extensions 15 reps

do that rotation 4x

then abductor 20 reps
super set
adductor 20 reps
super set
hamstring curls 15 reps.

do that rotation 3x

weight is not very heavy and volume is high.

my waist came down from a 36inch waist to a 31 inch and i dropped 3cm on my legs when depleted.arms were the same through out the 8 weeks. so as u can see i wasnt fucking around training with my current partner whilst he did his prep. i think people are way to scared to do high volume and high intensity training on keto. if u are worried then factor in 30g of fats from coconut oil pre work out. but i didnt and well it worked for me.

DJ wrote: i tend to disagree with your point about 0 carb up for the first 3 weeks pyroclasm. after a certain period of time of dieting(calorie defecit) your bodys leptin levels drop (the lower leptin levels push the body into starvation) leptin really can only be raised by excess calories and mostly from carbohydrates. now leptin levels start to drop after 3-4 days, so why go 21 days? if you are training correctly and cardioing hard (mod intensity cardio on keto! yes, i said that right) you will deplete glycogen stores within 4-5 days.

From my viewpoint: One can deplete glycogen to below 70mmol/kg (from the normal 110-120) in 2 days if done right without training like an Olympian or doing any cardio. It´s about the body physically adapting to ketosis that takes a bit in the beginning. First time it is difficult, but the more one has done keto the easier it will be to establish ketosis and the deeper the degree of the ketosis.

when i carbed up, i had as little protein and fats during the day, mostly just protein really but when i carbed up i went quite mad, even 1 day getting up on close to 1500g of carbs and guess what? the following week is still lost a kg of body fat. koe007 can lay testiment that i hadnt lost muscle and actually got bigger.

some of my carb ups looked like this
300g of lean beef mince
2 wholewheat bread rolls
1kg oven baked chips
400g of milo cereal made with 500ml of milk
1L of marcells low fat frozen yoghurt
600g of woolworths gummy sweets (the big jumbo pack)
and a full 2L of coke.

Proper cyclical keto this^^^! If you are training like you are saying below then you get to.

So if u can drop glycogen so fast why are u telling guys to go 3 weeks with no carb up? That actually most likely going to do more damage than good to be honest. Most people use carb ups as a reward/motivation thing for getting through the week, and with keto and actually any low calorie diet the carb up/refeed/ cheat meal has more benefit for metabolic activity than just motivation. Even though most ketoers use fiber supplements, the rate of going to the toilet for a number 2 can be directly appropriated to metabolic activity. The less u go, the slower your metabolic rate is. I have seen guys using 20-50g of additional fiber in their diets and still only going 2-3x a week let alone a day. If u are regular that generally means u are in a good range for your metabolic rate. The minute u start going every 2 or 3 days u generally have lower leptin levels which will result in metabolic shut down. So that's when u need to carb up.

According to many reviews from people extremely knowledgeable about keto, their feedback seems to have the same pattern of only seeing ketones in their urine after 2 to three weeks (tested with ketostix). My own experience with keto notes the same.