Your help & required. - Keto Diet

Hi All.


I will be starting a Keto Diet as I need to loose some excess KG's off k@k sleg wees (Fat)

My Stats.

Sex: Male
Age:25
Weight: 115
Height: 186
BF%: ???
BMR Normal:2411.5
BMR*1.3: 3316


This is The diet I have worked out, but I am stuck. I do not know what else to add in the Diet as I am not reaching my daily calorie requirments.

Meal 1
6 eggs whole 36 3.6 30 428.4
6 egg whites 21.6 1.2 0.6 96.6
1tbsp olive Oil 0 0 4.5 40.5
Total 57.6 4.8 35.1 565.5

Meal 2
Whey Conentrate 24.5 3 0.4 113.6
Total 24.5 3 0.4 116.6

Meal 3
500gr Chicken 110 0 5 485
1tbsp olive Oil 0 0 4.5 40.5
Macadamia Nuts 50g 4.104475 7.08955 38.0597 387.3134
Total 114.104475 7.08955 47.5597 912.8134

Meal 4
Whey Concentrate 24.5 3 0.4 113.6
Total 24.5 3 0.4 116.6

Meal 5
450g Lean Beef 96.9 0 42.78 772.62
Broccoli 100g 2.8 7 0.04 39.56
1tbsp olive Oil 0 0 4.5 40.5
Total 99.7 7 47.32 852.68

Meal 6
???? ??? ??? ??? ???
Total 0 0 0 0

Total (P)320.404475 (C)24.88955 (F)130.7797 (Cal)2564.1934

Whey and p/nut butter ....

What Peanut Butter would you suggest?

Unsalted no sugar

Black cat without added sugar unless u can get plain / home made or Ondiers BSSA SUPS...take omega 3 caps as well..

I am no expert on keto diet but is 320g protein not too high? Maybe lower the protein and up the fats?

How much protein from pure sources is that? Pure sources being meat or whey etc nothing coming out of the ground.

Pyroclasm wrote: How much protein from pure sources is that? Pure sources being meat or whey etc nothing coming out of the ground.

338 grams of protein

Another quastion.

Would I Keep my Callories at the required level of 3316 or would I Drop 500 for weightloss on Keto as well

Too much protein will keep you out of ketosis. Aim for 2x bodyweight in kg from pure sources.
Yes you should keep calories less than maintenance.

Pyroclasm wrote: Too much protein will keep you out of ketosis. Aim for 2x bodyweight in kg from pure sources.
Yes you should keep calories less than maintenance.

Thanks,

What would you suggest I cut and FAdd into the diet to achieve this.


Tnx

I would halve your chicken in meal 3 and remove egg whites from meal 1, that's about 70g less protein.

Up the fat to about 170g but becareful to watch the carb content, I personally use clove butter sometimes as my fats together with EFA gels.

Pyroclasm can confirm

Adjusted the Diet a bit and currencty sitting as follows

Meal 1
4 eggs whole 24 2.4 20 285.6
4 tsp olive Oil 0 0 18 162
Peanut Butter 15g 4.3 1 9.2 104
Total 28.3 3.4 47.2 551.6

Meal 2
Whey Conentrate 24.5 3 0.4 113.6
Total 24.5 3 0.4 116.6

Meal 3
300g Chicken 66 0 3 291
4 tsp olive Oil 0 0 18 162
Peanut Butter 60g 17.2 4 36.8 416
Total 83.2 4 57.8 869

Meal 4
Macadamia Nuts 30g 2.4 4.2 22.8 231.6
Total 2.4 4.2 22.8 231.6

Meal 5
450g Lean Beef 96.9 0 42.78 772.62
Broccoli 100g 2.8 7 0.04 39.56
4 tsp olive Oil 0 0 18 162
Total 99.7 7 60.82 974.18

Meal 6

Peanut Butter 30g 8.6 2 18.4 208
Total 8.6 2 18.4 208
Total (p)246.7 (c)23.6 (f)207.42 2950.98

I will include some BCAA's, EFA's and perhaps a fibre suplement if required.

Your thoughts???

Tnx

Freakazoid wrote: Adjusted the Diet a bit and currencty sitting as follows

Meal 1
4 eggs whole 24 2.4 20 285.6
4 tsp olive Oil 0 0 18 162
Peanut Butter 15g 4.3 1 9.2 104
Total 28.3 3.4 47.2 551.6

Meal 2
Whey Conentrate 24.5 3 0.4 113.6
Total 24.5 3 0.4 116.6

Meal 3
300g Chicken 66 0 3 291
4 tsp olive Oil 0 0 18 162
Peanut Butter 60g 17.2 4 36.8 416
Total 83.2 4 57.8 869

Meal 4
Macadamia Nuts 30g 2.4 4.2 22.8 231.6
Total 2.4 4.2 22.8 231.6

Meal 5
450g Lean Beef 96.9 0 42.78 772.62
Broccoli 100g 2.8 7 0.04 39.56
4 tsp olive Oil 0 0 18 162
Total 99.7 7 60.82 974.18

Meal 6

Peanut Butter 30g 8.6 2 18.4 208
Total 8.6 2 18.4 208
Total (p)246.7 (c)23.6 (f)207.42 2950.98

I will include some BCAA's, EFA's and perhaps a fibre suplement if required.

Your thoughts???

Tnx

Olive Oil will be replased with coconut oil.
Training will take place after meal 4

Tnx

Drop your calories to 2700 bud and add more green veggies, you don't want to be constipated

kelevra wrote: Drop your calories to 2700 bud and add more green veggies, you don't want to be constipated

With my BMR at 2411, you sure I should drop my calories to 2700?

Will add some more green veggies.



Tnx

Hey bud you mentioned your maintenance calories is 3300? So I subtracted 600 and got 2700

kelevra wrote: Hey bud you mentioned your maintenance calories is 3300? So I subtracted 600 and got 2700

I worked my BMR out on * 1.375 as I've read( will look for the article) that the Harris-Benedict Formula
is a bit high and you should take one lower. I should be on the *1.55 or perhaps the 1.75 as I train 5 - 6 days a week very high intensly (Functional fitness & weight training)


Tnx

Just calculated with the higher activity level and your maintenance calories comes to 4000cals.
So 2900 calories should be fine assuming your actual maintenance is around 3500 cals

Freakazoid wrote:

Pyroclasm wrote: Too much protein will keep you out of ketosis. Aim for 2x bodyweight in kg from pure sources.
Yes you should keep calories less than maintenance.

Thanks,

What would you suggest I cut and FAdd into the diet to achieve this.


Tnx

Your portion sizes are a bit rediculous t.b.h. 500g of chicken?? 450g Steak? What I do is eat 5 meals per day, each with 40g Protein (200g Chicken Breast or Steak, etc) with fats. Then for pre-workout meal I don´t eat fats.