DonkieKong's (it's on) Thread

Just want to check with you guys , pyro , you suggest that I should not go beyond 200g protein per day??

Does this mean my diet for my first week will be strictly 200g protein , no veg no peanut butter ??

Basically yes. You would limit yourself to 200grams, aim for 0,Nada,zip,zilch carbs and the balance of your calories to come from fat.

I'll try plan a diet for you tonight that's properly keto. But before starting let Pyro proof read and give to go ahead.

Oky thank you MM for all your help

And what about the re-feed , does this not apply for the first week strictly protein??

And what about exercise and cardio?? Does this stay the same as previously mentioned

Will answer the rest of that later...

But as per refeed, I think you do need a cheat meal before we switch things up...

This explains it nicely :
www.cutandjacked.com/The-Ultimate-Guide-To-Cutting

Oky so I am having a refeed tomorrow and then from monday I'm going onto keto

One more question

Can I still drink coffee while I'm on the keto diet?? Coffee without sugar and milk ??

Rather avoid it bud... Debate around caffeine kicking you out of keto. Stick with water a few weeks

Hey Pyro and DK...

Sorry I would have done this earlier but mad busy with work :pinch:

Right then:

DK using the Harris Benedict Formula I got your BMR at 2258 calories, and taking into account a moderately active lifestyle 3500cal as your maintenance.

Now in designing this diet I aimed for 3000cal as you are wanting to lose weight. And I attempted to personalise it according to a couple things I've noticed about you.

F/C/P
Cal

Meal 1

5 whole large eggs
24.8/1.9/31.3
368cal

10ml olive oil
9.1/0/0
82cal

Meal 2

50g Macadamia nuts raw
37.9/6.9/4
359cal

Meal 3

110g tuna in oil
9/0/32
218cal

10ml olive oil
9.1/0/0
82cal

Preworkout

30g whey
1/3/25
154

40g Peanut butter smooth no added sugar and salt
24.5/2.7/11.5
267cal

Post workout

30g Whey
1/3/25
154cal

40g Peanut butter
24.5/2.7/11.5
267cal

Meal 4

110g tuna in oil
9/0/32
218cal

10ml olive oil
9.1/0/0
82cal

Meal 5

150g Chicken Breast
5.4/0/46.5
248cal

10ml olive oil
9.1/0/0
82cal

Meal 6

40g Peanut butter
24.5/2.7/11.5
267cal

30g Macadamia nuts
22.7/4.1/2.4
215cal




As you can see I tried to incorporate the fish

I used Supplements SA whey for the calculations.
And as far as nuts are concerned Macadamia aren't as costly as some of the others... Plus they taste like nougat hahaha.

The totals for this diet are :

221/27/233
3063cal

40.9g of the protein is not from 'pure' sources, so it's flora protein.



Training :
I'd stick to the training we discussed earlier with long low intensity cardio sessions. And balls to the wall lifting.

Add psyllium husk for fibre to help you drop a dump.

Stick to this for 3 weeks before you have any cheats (excluding tomorrow's)

Pyro please critique...
And DK, keep a log on how this goes please...

Mason Might wrote: Rather avoid it bud... Debate around caffeine kicking you out of keto. Stick with water a few weeks

I am quite sure I have this one right. Caffeine will not kick you out of ketosis but it can keep you from ketosis if you are one of the unlucky ones. No caffeine for the first two weeks and thereafter it is okay.

Regarding the diet, bud you scored some points with me for your enthusiasm and willingness to help others. Something you learn the hard way is that people will never follow a diet unless they have personal investment in the diet, e.g paid moola, put in countless hours, etc. When people don't have personal investment you will see they follow the diet for the first two weeks where results are always great, but the moment that fat loss slows down they don't have the proper motivation to push through that barrier. This is why I don't comment on diets anymore- waste of time and every time it bombs out it affects my mood. I only help those who have shown me that they don't want the diet they need the diet.

Guys to be honest with you , I really really!! Can't thank you guys enough I'm truly thankful for all the help you guys went through to help me

I'll keep a log and an update about this keto and I'll give an update every on weight every Saturday morning

Thank you guys so much

No problem bud.

I'm very keen to see how you go. Get a starting weight and thereafter weekly check your progress. I'm sure you'll do great.

I'll add in some pics to make it a bit more interisting???

How did your cheat meal go Bro?
You can't have a cheat and not update! what if you got lost in a box of coco pops?

Haha hay bud

Well my cheat meal was heavenly!!

I woke up , had a peace of cake haha 1 small block of thet bubbly chocolate and had some coffee with milk

Then I went to panatorie's for there breakfast pizza haha was amazing

I age 500g of basmati rice until about 16:00 and then after that I went back to panarotie's and ate a shit load of pizza ( eat as much as you can deal every thursday)

So all and all it was amazing haha and my gym session was out of this world with a huge pump!!

But I think I may have over done my cheat day hahahahaha

One thing missing from the diet plan which won't effect Is to negatively is Green veg. The carb is all tied up in fibre. Without it on the provided you gonna get horribly constipated. You can eat spinach, broccoli, cauliflower etc.

Thank you for the tip , will be adding in some green veg

I purposefully omitted the green veg.

At least for the first few weeks, until you are deep into ketosis. This was as per Pyros advice.

I have however added psyllium husk to negate constipation in this period.

It's just an initial phase, thereafter we will definitely add some brocolli, spinach and beans

donkiekong wrote: Haha hay bud

Well my cheat meal was heavenly!!

I woke up , had a peace of cake haha 1 small block of thet bubbly chocolate and had some coffee with milk

Then I went to panatorie's for there breakfast pizza haha was amazing

I age 500g of basmati rice until about 16:00 and then after that I went back to panarotie's and ate a shit load of pizza ( eat as much as you can deal every thursday)

So all and all it was amazing haha and my gym session was out of this world with a huge pump!!

But I think I may have over done my cheat day hahahahaha

This is bad. Who ate all the pies award! You basically undid any fat loss for the past week or two. Even on cheat day you have to make sure your calories are not above maintenance.

Pyro I don't think it's all that bad...
He has been dieting down for a long time and I believe there are benefits to having a meal that pushes you over maintenance. Increasing temperature, T3, has a positive affect on both leptin and ghrelin...

In no way is it good to consistently do this but I do think that once results stagnate it can be a very useful tool in our limited arsenal...

You have a lot more knowledge than I do on the topic though... And perhaps the research I have done is incorrect?

But definitely this is an interesting topic that I'm keen to learn more about!

I actually was Visibly leaner 2 days after my huge cheat day , I think my body really needed that

But pyro I really hope I didn't screw up everything now

I'm sticking to the diet exactly as mentions word for word and g for g

I'm just not sure what psyllium hust is and where to buy it

I'm really glad to hear that DK

You can get it at dischem or a health shop, mix it with a glass of water and down it before it gets thick.
Chase with another glass of water...

Keep it up bud, I'm really rooting for you!

I don't know if what I did messed up my whole diet and results now but I read through a article that MM sent me and also saw in DJ's contest prep when he did a cheat day he went well over the maintenance calories on cheat days

I don't know if what I did was totally wrong , I must have incorporated what I read the wrong way

Shit I feel stupid now

Sorry guys I messed up big time

Mason Might wrote: Pyro I don't think it's all that bad...
He has been dieting down for a long time and I believe there are benefits to having a meal that pushes you over maintenance. Increasing temperature, T3, has a positive affect on both leptin and ghrelin...

In no way is it good to consistently do this but I do think that once results stagnate it can be a very useful tool in our limited arsenal...

You have a lot more knowledge than I do on the topic though... And perhaps the research I have done is incorrect?

But definitely this is an interesting topic that I'm keen to learn more about!

You are right bud this is very important. It is just as important that you don't eat an excess amount of calories on this day. Even if you exclusively ate red velvet cake all day, make sure your calories don't go far over maintenance. Anything over maintenance +1000 will make you fat 100% certainty. With a whole day binge like this and no damage control, you can easily eat 6000+ cals. So 3000cals over maintenance means you undo everything you did during the week. Very important on a day like this to first have an intense weights session. That way you prime your body to shove all the food into the muscles and it will be much harder to add fat.

donkiekong wrote: I don't know if what I did messed up my whole diet and results now but I read through a article that MM sent me and also saw in DJ's contest prep when he did a cheat day he went well over the maintenance calories on cheat days

I don't know if what I did was totally wrong , I must have incorporated what I read the wrong way

Shit I feel stupid now

Sorry guys I messed up big time

No man Bro, I don't think you did... As you said you looked visibly leaner!

No need to feel stupid or guilty.
What was your stats when you started the keto?

Hay hay my budy MM

I wanted to tell you but I forgot haha

The day after my super messed up cheat day , my skin pulled a lit tighter and I was more vascular than I have been since I started the whole diet and I actually looked like I had a bit more size than usual ( probably because all my muscle glycos stores wer full )

And my first row of abs had a nice shape to them and the lines between the obliques and abdominals were showing very slightly

And a bit more separation between my frond delts and pecs , pec separation (the line between pecs) was more visible and a good vascularety on my biceps while working out