Christian's go at Keto

Hi guys,

After numerous attempts to try and lose weight the INcorrect way ive decided to get the most important stuff in place first.
My mindset, diet and exercise.

No other compunds at all.

Ive also decided to go with keto diet and stick to it for as long as possible.

@Pyro, ive been reading that you are the go to guy for Keto, i know all the other mods have got experience as well so any help would be greatly appreciated.

I will upload all my stats and diet later on for any tweeks please.

But just on a side note pyro, is the following allowed on keto,

Chewing gum- sugar free
Mushrooms
And may i prepare my food with clover unsalted springbok butter?

Thanks

Don't be scared of salt it is good for you and your body needs it. Just do not take to much as with anything in life. Butter is fine on Keto. Coconut oil is fine and olive oil also. Just stay in your calories and track everything. Cheese is also fine just watch the carbs in dairy products. Again that is why you you have to track and weigh everything you consume the stricter you are on Keto the more it wil reward you and the results wil be worth the effort you put in in the kitchen with meal preps and planning and the kitchen food scale. Good luck and keep us up dated.

Thanks Rooi bull i appreciate it, solid advice.

In order to work out how much i should eat on a daily basis, do you use myfitnespal to check the nutritional values of what your eating?

A lot of the guys on here use myfitnespal I started using it when I started taking my nutrition seriously I got frustrated with it and it drove me insane as it does not pick up most of our common South African foods and brands. I moved over to My Fat Secret app and I am verry happy. Picked up most Spar Checkers and Woolies and Pick and Pay Foods brands and Items. So I would go with My Fat Secret.
Use a site like Freedieting.com and work out your Maintenance and Fat loss Calories and eat Fat loss calories if you want to cut or lose weight. If you know your body fat % put it in under advanced options in the Katch McArdle formula and calculate your calorie needs based on that as it is more accurate but try get your body fat measured by a Biokineticist and use that.

As you can see RooiBul has learnt plenty and he will help you just fine. Green light on the mushrooms, chewing gum and butter. Keep off the drugs for as long as possible.

Thanks Pyro. Please jump in and help where I struggle or choked like the mushrooms. But I give answers only on what I know or have had experience. So please keep an eye now and then?

Hi All,

please advise on the below

i am cuurently 24 almost 25

weight 122kg
height 186
BF % 34

my daily calorie needs are as follow

fat loss - 2394 calories
extreme fat los - 2147 calories

my diet is as follow.

Breakfast
3 eggs scrambled
50g butter
15ml coconut oil
Fat – 69,41g – calories 624,69
Protein – 18.97g – 75,88
Carbs – 1.29 – 5.16
Calories – 705,73

Mid morning
Whey and water
Fat – 0.9g – 8.1
Protein – 24.2g – 96,8
Carbs – 1.3g – 5.2
Calories – 110

Lunch
150g beef strips
45ml olive oil
Fat – 22,26g – 200,34
Protein – 37,5g – 150
Calories – 350

Mid pm snack
50g Gouda cheese
25g Macadiam nuts - 37
Fat – 50,72g – 456,48
Protein – 16,42g – 65,68
Carbs – 8,02 – 32,08
Calories – 554,24

Dinner
100g chicken breast
15ml olive oil
Fat – 14,44 – 129,96
Protein – 23g - 92
Carbs – 0
Calories – 221,96

Before bed
50g gouda cheese
Fat – 13.5 – 121,5
Protein 12g – 48
Carbs – 1,11 – 4,44
Calories – 173,94

Total Calories – 2115.83


my diet calories vs what i need is a little out but i will adjust it accordingly from your advice.

i try train 4 - 6 times a week, usually do fasted cardio and then some weights in the evening
otherwise i train only in the evening, start of with weights followed by 30mins cardio.

Thanks all.

Hi Christian.

First a good comment: A nice structured post. Lots of good work that you already put in it

Then the bad: looks like you forgot about the veggies? Add some greens in there bud. Also I would move that before bed cheese to earlier in the day. Maybe with you first whey.

All the best
D

The cheese is mostly fat and fine prep bed to assist Ketosis through the night and keep in mind it is after his workout so no problem with cheese.

Cristiaan D is right on greens go for broccoli just try keep carbs total of 15g-20g Max per day 15g is best.
Try replacing your whey with eggs soft boiled or baked. You will see food sources have less carbs than whey. Try Creatine rather. Its protects lean muscle fairly good on Keto. My experience...

Christian wrote: Hi All,

please advise on

i try train 4 - 6 times a week, usually do fasted cardio and then some weights in the evening
otherwise i train only in the evening, start of with weights followed by 30mins cardio.

Thanks all.

Hi Christian

Are you aiming to burn fat more than build muscle? Or retaining muscle while burning fat?

From my experience doing cardiovascular after weights is a no go, to not breakdown muscle you need to split your weights and cardio at least 9 to 12hours apart. Again thats if your aiming at burning fat and retaining muscle mass and strength.

Rooi Bul 86 wrote: Thanks Pyro. Please jump in and help where I struggle or choked like the mushrooms. But I give answers only on what I know or have had experience. So please keep an eye now and then?

Haha bud I promise you same as all other mods I read every single post on this site. I would like to encourage the members to comment when they know the answers instead of the mods. If you make a mistake it is not the worst thing in the world. But like you did now, if you don't know the answer then rather let another member chip in who does know the answer.

Christian that is a great first attempt well done! Starting on 2100cals is a mistake. We need to work out your actual caloric needs and work from there. How did you get to the 34%?

Guys,

Thanks for all the comments so far i appreiate it.

My goals are to burn fat while retaining muscle.

Thanks D and Rooi bull i will add in the greans.

@ pyro, i had my messurments taken from a pt at my gym, he used calipers i think.

Would you recomend me eating more then 2100 cals or less? Becaus to be honest for the last two days ive cut carbs completely and tried doing the keto so far but it feels like i am eating to much already.

Do not eat extreme fat loss calories. Forget it. Eat fat loss like I said before

Your cardio after weights is fine I also do it like that when I am not on any fat burners or so. The fasted state cardio is also good.

But no problem with cardio straight after weight. Muscle does not disappear or burn off over night that starts to happen below 10% body fat but closer to 7% or below then your body goes catabolic very easy and quickly so you are still far off bud...

Thanks Rooi bull.

Okay cool so i must be eating more then?

Like i said earlier it already feels like i am eating to
Much, i am constantly full as well.

Are there any dangers when eating less then you should on keto?

Yes you are too far below your basal metabolic rate then so you actually slow down your metabolism over time then not a good idea or a good thing. If it feels like you are eating too much now it just means you have never eaten properly before. Most likely never enough quality protein and a diet deficient in fats. Just stick it out a few weeks your body will adapt. Remember it takes patience and persistence to get into deep ketosis stick it out ride it out and keep hitting your fats and calories. On Keto your fats are priority and most calories must come from fat the rest from protein and a small amount from green vegetables like broccoli just keep your carbs as close to 0 as possible for the first four weeks or more to get in deep ketosis.

Thanks Rooi bull for all your advice! It makes sense

Okay so i should be eating around 2400 - 2500 calories per day.

I will adjust the diet and add the veg.

What would you recommend i eat that has got a high fat/calorie count but something thats also not too expensive?

Then when it comes to training, ive got olimp creatine mega caps, can i take that? And also once the daily calorie needs are met how long should it take before i start dropping weight? Please note that i am also on glucophage 500mg x 1 daily.

Did you calculate your calories with your body fat % and activity level on the Katch McArdle formula?

On the what to eat that is not too expensive but calorie dense and high in fat but not expensive I am going to let someone else answer you there with the way prices are up now I am not to sure so someone who works with this on the daily can answer like Furk or Pyroclasm.

Yeah i did,

But some weeks i can train 5 times a week and others 4 times a week.

So i will just leave or add some food depending on my schedule looks like

Hi guys,

On the keto, is black coffee allowed without sugar?

And also, today has been my third day since cutting carbs and increasing fat, my diet seems about right now and i am getting al my cals in. I will post diet later on, but i am feeling flat today, just want to fall asleep, no energy to do any weights but cardio on low intesity and long duration seems fine, sweating nicely as well but otherwise just feeling kak!!!

Hi Bud.

Black coffee no sugar is fine but try limit it or hold off for a few weeks as you are not in deep ketosis yet. You are actually not in ketosis yet that is why you are feeling flat and drained. Caffeine can delay you going into ketosis.

Just hang in there you are not doing Keto right if you do not feel like shit in the beginning but once your body adapts and you are in deep ketosis your energy levels and sence of wellbeing is going to be magical. Drink enough water hey. Dehydration can cause one to feel exhausted.

Try black bitter Rooi Bos tea.

Thanks bud!

Really appreciate all your feedback.

I will stay off the coffee then, can i drink green tea though?

Yeah this flat feeling is terrible, i forgot my cell phone 3 times this morning at gym, on the bicycle, then on the health walker and on the treadmill!

Last night i woke up twice to go pee so yeah can see why i need to keep water intake consistant.

How will i know besides having lots of energy that i am in ketosis?

Your breath wil start to stink your pee is going to stink... But the best way is go to Dischem and buy Keto sticks. Then you know for sure no guess work I am not sure about green tea hey not a big fan.

It is only a pleasure I also would have been no where was I not helped and advised and corrected. I also asked a lot of questions and stil do if I am not sure or come across contradictory information and opinions

Green tea is perfect. Even coffee, provided it's from ground beans and not chicory garbage.

The keto sticks will be your best bet, but even that requires you to go over a thresholding if excess ketones. Think of the keto-sticks like, if it says negative it could still be positive. If it says positive, you are in deep ketosis and doing great. As long as you are following the rules strictly you'll get there for sure.

Christian wrote: What would you recommend i eat that has got a high fat/calorie count but something thats also not too expensive?

Eggs art dirt cheap, just always eat them with a secondary fat source (bacon, butter, olives oil etc) as pure whole eggs can bump insulin.

Peanut butter is frikken cheap and dense, but can't recommended it for a cut as it's too easy to overeat on too much calories.

Lamb liver, also cheap and usually safer than chicken liver (antibiotics and hormones).

Any fatty cuts of meat will be awesome for keto.