Keto diet assistance

Here is the keto im think of giving a try feedback will be much apprieciated.

Capusles 3000mg of Omega 3 and 1500mg of primrose oil.

6 x whole eggs in the morning.

1 x can tuna and 10mls olive oil.

200g chicken breats with asparagus and mixed nuts.

200g chicken breats with asparagus and mixed nuts.

30G WHEY PROTIEN X 5 MUCSLE SCIENCE RIPPED HARDDCORE.

30G wHEY PROTIEN

300g hake fillet lettuce 10mls olive oil and vinegar of 200g steak fillet.

Before bed 30g peanut butter,zma.

what are you're stats bro?
and what do you're macros add up to per day?

What'a up jayman, currently im about 94kgs in weight and 28 years of age.
If the machine a planet fitness is right 22% fat and 1.77m in height.

The diet is around 2000 - 2400 calories 25-30g of carbs, about 160-190grams of fat, and around 260g of protien.

Training 4 times a week.

3xweight traing high intensity about 45min duration.

2xcardio low intensity about 55min.

Thanks.

ok i would do this if i was u, get hold of some macadamia nut oil,its very good for u and its nice on your food and veg if u like a nutty taste and i would do this.

6 whole eggs + 30g whey protein


60g whey protein
40g natural peanut butter

200g chicken
50g green beans
1 table spoon mac nut oil

60g whey protein
40g natural peanut butter

200g fillet steak/200g chicken
50g green beans
1 tablespoon mac nut oil

60g whey protein
2 table spoon mac nut oil...

there will be less that 20g of carbs and there will be 130g of fats and 280 protein. 2400 calories just about...

What's up dj thanks for the feedback.

If i use the mac nut oil do i still need to take Omega 3? and can i just use the ones in the capsule.

Thanks.

Hi Dj are u baseing his protien intake on lean mass.? if so this will amount to about 3.75 grams per kilo.!!!!!!!

Hey shrek can you maybe tell how to work the lean mass? and do you think i need to add Omega 3 to the diet?

What Dj says is spot on, but I use Flax seed oil it also tastes ok but abit pricy, I have not tried Mac oil will have to give it a go,
if the oil you use is lacking in omega 3/6/ or any thing else Discem had a special on salmon oil this week end it works out to be
R.63 cents per cap 1000mgs each full of omegas.

Okay cool thanks.

shrek wrote:

Hi Dj are u baseing his protien intake on lean mass.? if so this will amount to about 3.75 grams per kilo.!!!!!!!

1.5g of protein per pound and 2.2 pounds in a kg so it is 1.5 x 2.2 = 3.3g per kg so a little more protein isnt gonna kill the man hehe... rather more protein and less carbs if keto is the way..

yes u will need your EFA caps still in the morning and night if i remember correclty.

okay thanks, just a question Dj is the i designed not sufficient if could shed some light on this so i can also learn something,thanks.

Oops! the diet i designed.

just the structuring of your meals is abit off,always have protein and fats together and u need to have a certain amount of fibre in your diet otherwise u are going to be constipated and quite badly...adding in psylium husks can be a good option too....

Thanks DJ, as always full info.

Do know where i could buy the psylium husks?

There is no reason the ketogenic diet has to be be boring or a whey protein and oil diet. Variety will keep you on the diet.

1. Fried eggs; bacon; sausage; mushrooms and tomato.

2. Boerewors with tomato and onion relish.

3. Marinated chicken thigh meat kebabs (as long as the marinade isn't a sugar based sauce).

4. Fillet steak and Béarnaise sauce (or any cream or butter sauce).

5. Chicken/calamari salads.

6. Peri-Peri prawns and garlic butter.

7. Sugar-free BBQ ribs (still haven't managed to find this in SA though)

You can eat these foods and get ripped, what more could you ask for.

Thanks, will check if out.