Help with keto diet

Vexor
Topic Author
Junior Member

25 Aug 2015 14:39 #189322 by Vexor

Help with keto diet was created by Vexor

Hi Guys. I have been trying to make sence out how to work out a Keto diet for myself but I am struggling please could some of the gurus help me out?

I work out 5 to 6 days a week
1.86m 100kg +- 20%Bf

And I should also mention that I have Reactive Hypoglycemia which can complicate things a bit

I would really appreciate your help

Thank you

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Pyroclasm
New Member

26 Aug 2015 20:30 #189384 by Pyroclasm

Replied by Pyroclasm on topic Help with keto diet

The Keto diet was made for you like milk was made for Oreos. Ask me 1000 questions go!

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Lex
Platinum Member

26 Aug 2015 20:49 #189387 by Lex

Replied by Lex on topic Help with keto diet

Pyroclasm wrote: The Keto diet was made for you like milk was made for Oreos. Ask me 1000 questions go!

Hahaha :lol:

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Vexor
Topic Author
Junior Member

27 Aug 2015 13:49 #189418 by Vexor

Replied by Vexor on topic Help with keto diet

Hi Pyro. How do I get my calorie intake that I need? and how to I split them % wise between carbs proteins and fats? I do understand It very hard to keep up with a keto diet. as I said I am reactive hypoglycemic so already I am off any sugar drinks for more that 4 years now I dont eat sweats or sugar in coffee etc.

Thank You for your help I really appreciate it

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l1qu1d
Premium Member

27 Aug 2015 13:58 #189419 by l1qu1d

Replied by l1qu1d on topic Help with keto diet

The best way to meat your daily caloric needs, would be to eat.

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Vexor
Topic Author
Junior Member

27 Aug 2015 14:48 #189423 by Vexor

Replied by Vexor on topic Help with keto diet

hahahah... true that but I think he knows what I meant

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Furk
Expert

27 Aug 2015 16:23 #189424 by Furk

Replied by Furk on topic Help with keto diet

Vexor, try:
iifym.com/tdee-calculator/

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Vexor
Topic Author
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27 Aug 2015 21:44 - 27 Aug 2015 21:45 #189446 by Vexor

Replied by Vexor on topic Help with keto diet

Ok this is what I have... please tell me if this is on point or if I am missing something.
stats 24years old 100kg 186cm 22%bf work out 4 - 5 times a week 1hour sessions
maintenance calories 3390
to lose fat I need 2712cal split in
80% fat 242g 2179cal
15% protein 103g 413cal
4% carbs 30g 120cal
does this sound about right???

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Last edit: 27 Aug 2015 21:45 by Vexor.

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Furk
Expert

28 Aug 2015 13:59 - 28 Aug 2015 14:00 #189491 by Furk

Replied by Furk on topic Help with keto diet

Vexor wrote: Ok this is what I have... please tell me if this is on point or if I am missing something.
stats 24years old 100kg 186cm 22%bf work out 4 - 5 times a week 1hour sessions
maintenance calories 3390
to lose fat I need 2712cal split in
80% fat 242g 2179cal
15% protein 103g 413cal
4% carbs 30g 120cal
does this sound about right???

I find I'm usually conservative with my cals. So assuming you are moderately - very active, for you I get the following:

Protein: 144g (576 cal)
Fat: 134g (1204 cal)
Carbs: Minimum
Calories total: 2780

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Last edit: 28 Aug 2015 14:00 by Furk.

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Vexor
Topic Author
Junior Member

28 Aug 2015 14:06 #189493 by Vexor

Replied by Vexor on topic Help with keto diet

I added carbs at 30g as this will make it a bit easier for me, so you would say rather try and cut the carbs as much as possible for better results?

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Furk
Expert

28 Aug 2015 14:24 #189494 by Furk

Replied by Furk on topic Help with keto diet

You aim for zero carbs, you should have no direct carb sources, they should be trace carbs found in vegetables and such.

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Vexor
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28 Aug 2015 14:58 #189496 by Vexor

Replied by Vexor on topic Help with keto diet

Ok I see. Thank You for help I appreciate it. Now for the hard work!!!

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Furk
Expert

28 Aug 2015 15:04 - 28 Aug 2015 15:04 #189497 by Furk

Replied by Furk on topic Help with keto diet

No worries mate. When are you starting? Recommended to start close to the weekend cause the first couple of days are the hardest. Unless you're NEET.

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Last edit: 28 Aug 2015 15:04 by Furk.

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Vexor
Topic Author
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28 Aug 2015 16:06 #189500 by Vexor

Replied by Vexor on topic Help with keto diet

Im paying on the 7th so will start after that so I can go do the shopping lol

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Furk
Expert

28 Aug 2015 16:36 #189501 by Furk

Replied by Furk on topic Help with keto diet

Hahaha it's as simple as bacon eggs bud.

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Pyroclasm
New Member

28 Aug 2015 18:06 - 28 Aug 2015 18:09 #189505 by Pyroclasm

Replied by Pyroclasm on topic Help with keto diet

Vexor wrote: Hi Pyro. How do I get my calorie intake that I need? and how to I split them % wise between carbs proteins and fats? I do understand It very hard to keep up with a keto diet. as I said I am reactive hypoglycemic so already I am off any sugar drinks for more that 4 years now I dont eat sweats or sugar in coffee etc.

Thank You for your help I really appreciate it

^^ Complete crap. Show me another fat loss diet that allows you to eat (keto) cake for breakfast every day.

Calorie intake of 2700cals is too high and you won't get best results. Go for 2200 as a start and we will work it from there. Macro splits for keto:

0 carbs
Protein: LBM (kg) X 2, where
Lean Body Mass=Weightx(1-BF%)
Fats: Remaining cals

Last edit: 28 Aug 2015 18:09 by Pyroclasm.

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Vexor
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28 Aug 2015 20:57 #189514 by Vexor

Replied by Vexor on topic Help with keto diet

Pyro so basically I can use the sample keto diet on the stickies???

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Vexor
Topic Author
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28 Aug 2015 20:59 #189515 by Vexor

Replied by Vexor on topic Help with keto diet

No scrap that his maintenance calories 2200 sorry

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Vexor
Topic Author
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28 Aug 2015 21:07 - 28 Aug 2015 21:07 #189516 by Vexor

Replied by Vexor on topic Help with keto diet

LBM = 78x2 = 165
so does that mean that 165g of protein and the rest fat?

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Last edit: 28 Aug 2015 21:07 by Vexor.

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Furk
Expert

28 Aug 2015 21:18 - 28 Aug 2015 21:18 #189517 by Furk

Replied by Furk on topic Help with keto diet

Protein in the range of 140-170 I'd say. Once you're on the diet you can judge if you need to increase fats if you continously feel worn out. Agree with Pyroclasm on the daily calorie amount. I'm sure you an cope on 2200 a day.

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Last edit: 28 Aug 2015 21:18 by Furk.

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Pyroclasm
New Member

29 Aug 2015 18:24 #189539 by Pyroclasm

Replied by Pyroclasm on topic Help with keto diet

Vexor wrote: Pyro so basically I can use the sample keto diet on the stickies???

That diet was just to show a very basic idea of keto but you can eat a lot more tasty food than that. For example don't eat chicken bresst,eat chicken wings and drumsticks and you can eat the skin too.

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Vexor
Topic Author
Junior Member

30 Aug 2015 17:53 #189560 by Vexor

Replied by Vexor on topic Help with keto diet

Ok guys here is my Keto I worked out using an app on my phone to track the calories

Breakfast:
4 large boiled eggs
1 tbsp peanut butter

Snack:
1 serving of whey with water

Lunch:
200g chicken breast
1 cup broccoli
20g gouda cheese
1 tbsp sunflower oil

snack:
20g unsalted roasted almonds

Dinner:
1 cup minced beef
1 cup broccoli
1 tbsp sunflower oil

Before bed:
1 tbsp peanut butter

Total
Fat - 145
Carbs - +-27
protein - 165

Pyro I do understand that I can spice the diet up with a lot of tastier foods, this is just a example to see I have have got it right and understand it right??? what is your opinion?

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Furk
Expert

30 Aug 2015 18:26 #189561 by Furk

Replied by Furk on topic Help with keto diet

Replace the sunflower oil. Please. There are plenty of better alternatives. Coconut oil and butter personal favourites.
What whey do you use? I've seen some whey products that have extra l-luecine put in, avoid that stuff on keto. Why not replace the peanut butter with real nuts. Brazil nuts are great for natural test, and macadamia nuts are full of fat.

Just my thoughts.

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Vexor
Topic Author
Junior Member

30 Aug 2015 18:50 #189562 by Vexor

Replied by Vexor on topic Help with keto diet

Amd that is exactly why I am asking you guys thanx. Evox 100% whey

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Pyroclasm
New Member

30 Aug 2015 20:05 #189572 by Pyroclasm

Replied by Pyroclasm on topic Help with keto diet

I can cherry pick but you seem to have the basics in place except for two things:
1) Leave the peanut butter for on occasion. Replace with Macadamia nuts, Almonds, Brazilian nuts or Walnuts, or their butters. Don't be scared to go for roasted and salted.
2) We don't count fibre towards daily carb intake.
3) Add bacon dude!

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