ripper1982's diet

Hi Everyone,

Didn't know if I should start a new thread or add to this one.

My current stats

32 years
BF around 20%
95kg

Been training for around 5 years on and off.

Started a keto diet about 1 month ago was 100kg lost 5kgs so far but now I'm stuck haven't dropped in the last 2 weeks.

I checked a few websites on how to structure a keto diet based on your weight, activity level and bf % with this info this is what I came up with.

Train in the morning 8am

Pre workout (zero carbs )

Post workout

40g nutritech whey

Meal 1

4 eggs scrambled
15g butter
30g cheddar cheese melted into eggs
I add in a few chopped up mushrooms into this

Meal 2

2 roasted chicken thighs with skin (medium size) drizzle little olive oil over before cooking
Green veg with 2 tablespoons olive oil poured over

Snack

30g almonds

Super

Some form of meat ie steak, pork, fish about 200g (try stick to cuts that have a bit of fat on it) if fish like hake then cook in cream and garlic

Green veg or big salad with 2 tablespoon olive oil

Before bed

150g full cream yougurt
15g whey just ads a bit of flavour and a bit of protein
30g flax oil

Mix it all together and leave it in freezer for about an hour. Its a bit like ice cream.

That's it in a nutshell, any advise would be appreciated.

Want to start adding in a bit of low intensity cardio in the evenings.

My macros on this diet are as follows

Protein 167 grams

Carbs 37 grams

Fat 191 grams

Total cal

2535

I moved your post into your own thread.

Cals are too high bud. Drop to 2000 and see how it goes. Replace the full cream yoghurt with heavy cream (it makes much nicer ice cream trust me). I would aim to reduce the carbs to at least under 30 and I think it's the yoghurt that kills you here.

Pyro put me on the right track with my diet. Macros are P:155g C:25g F:144g my fats and protein sometimes is 5 to 10g over or under but my carbs hardly ever reach 25g. I'm dropping fat like a MF. My strength and stamina has gone up a lot. My diet calories are 1900 to 2050. Starting weight was 119kg bf 35%+ I'm now on day 40 at 107kg and 20 to 23%

Thanks admin

What about sugar free drinks like coke zero while on keto? Is one allowed to have this in moderation of course say a glass or 2 at night with super. Water during the day.

@ pyro thanks for the tip, at 2000 cals wouldn't you start loosing a bit of muscle because the cals are so low?

Any comments?

Was thinking about swoping the yougurt for a single serving of whey mixed with water, 2 tablespoons flax oil and some phislim husks

No 2000cal is right.
No diet cooldrinks or caffeine initially, once you are certain you are deep within ketosis you can test and see if they throw you out.
Moderation is a can a week. Not a glass per night.
Personally I advocate the use of dieting drinks, and I know most will disagree with me. However of it will keep you on track that's all that matters.
You can switch the yogurt for whey, if it's your final meal before bed casein would be better. Take care to ensure protein is not too high. This is a common mistake that prevents many from entering ketosis.
Do not count psyllium husk towards any macros, this micronutrient (fibre) has no caloric value.

Again 2000cal will not cause muscle wasting. I also thought it might but Pyro has proven this method time again. You're in very able and safe hand's.

Ok thanks Mason, what about my pre workout then thats got caffeine in it. Zero carbs but a high dose of caffeine. How does caffeine effect ketosis?

I mix the psyllium husk with whey to slow down the absorbtion of the protein. I dont count the psyllium husk as it just fibre.

Once you in ketosis you can use caffeine.

But be warned, you don't want to become reliant on pre workouts.

In all honesty better to avoid unless you really need it.

Maybe try Bulletproof coffee.

Maybe not full power with all the fat, start with lower fat content & see what works for you.

Oupiel wrote: Maybe try Bulletproof coffee.

Maybe not full power with all the fat, start with lower fat content & see what works for you.

You following the Bulletproof Diet? Or you use BF coffee yourself?

Furk wrote: You following the Bulletproof Diet? Or you use BF coffee yourself?

I have been for the past 3 months. 85kg down to 76.5.
Unfortunately I lost more lean mass than I wanted in the process.
The last bit down to 10%, will drop slowly as I cycle more distance. (Bicycle)

I hit a plateau for a bit and realised I wasn't getting enough fat.
I was training fasted in the morning, breaking fast @ 10h00.

Added bulletproof coffee before workouts, and I was able to train harder and fat loss increased again.
Didn't go full-on, used 2 tsp or butter & coconut oil each. Then increased butter & oil from there.
It was more about the fat than the caffeine.

kinda hit the wall now, as I've upper my food intake to try add lean mass.
Training is proving bloody hard, and it seems I take forever to recover between sessions.
Can't do body parts twice a week, still stiff.

Wondering if that is age catching (44 this year) up or if its nutritional.
Plan on changing to a positive cal. traditional building diet on the 1st.

Hoping that will show me if I'm getting old or just not getting the nourishment I need.

Good progress, big ups mate. Never tried BP coffee. On LCHF myself & also train fasted. Starting next week I'll go carb back loading. Did loose forms of it in the past, but I'll try to keep to the timing of night time carbs now.

Pyro loves himself some Bulletproof Coffee!! But much more the keto desserts as you just can't beat eating dessert every day while dropping 2kg a week! :woohoo:

Pyro, I'd love to see your diet and stats...

Any chance? :whistle:

How many Lambos can you offer?

Well if you can fit in a lambo... :lol:

Saw Phil Heath drove one during Olympia. Must have been seriously uncomfortable

Hahahaha you got jokes hey!

Well on off days I browse 9gag, so one or two floating around there

Pyroclasm wrote: Pyro loves himself some Bulletproof Coffee!! But much more the keto desserts as you just can't beat eating dessert every day while dropping 2kg a week! :woohoo:

Oh I feel you! What do you have for keto dessert?

Furk wrote:

Pyroclasm wrote: Pyro loves himself some Bulletproof Coffee!! But much more the keto desserts as you just can't beat eating dessert every day while dropping 2kg a week! :woohoo:

Oh I feel you! What do you have for keto dessert?

Dessert with no carbs... How exciti*yawwwwwwwn*

Muscleaddict wrote: Dessert with no carbs... How exciti*yawwwwwwwn*

Keto crème brûlée, PB pudding, chocolate pudding, cinnamon sorbet, marzipan jelly.

No?

right now, I'd kill for just Ice-cream & chocolate sauce.
Anything else isn't really desert anyway.

I have a coco pops fetish.

I think we should start a support group somewhere around here.

Steps 1-12
" Man the hell up"

Muscleaddict wrote:

Furk wrote:

Pyroclasm wrote: Pyro loves himself some Bulletproof Coffee!! But much more the keto desserts as you just can't beat eating dessert every day while dropping 2kg a week! :woohoo:

Oh I feel you! What do you have for keto dessert?

Dessert with no carbs... How exciti*yawwwwwwwn*

@MA: Philistine!


@Furk: Keto Tiramisu, keto ice cream, keto chocolate, etc, but I am famous for my keto macadamia nut choc brownies! Dayum!