Keto diet plan.

Eisaggeleas

Eisaggeleas

New member
Hello guys. I need your help about my keto diet plan. This is the final cutting diet for the summer before i go bulk in September. So here are my stats:
81 kilos or 178 pounds.
BF: 9%.
So , LBM is 162 pounds. I found out that 1950 cals/day is very good to keep muscles/lose fat a bit more quickly. Traditional keto is 60% fats 35% protein and 5% (or less) carbs. My diet is going to be from Saturday to Friday afternoon like this:
Meal 1: 5 hard-boiled eggs with 1 tbsp extra virgin olive oil 500 cals 40 fats 31.5 protein and 3 carbs.

Meal 2: 1 scoop protein with 1 tbsp extra virgin olive oil 240 cals 14 fats 23 protein and 4 carbs.

Meal 3: 1 can tuna in olive oil 233 cals 15 fats 26 protein 0 carbs.

Meal 4: like meal 1.

Meal 5: like meal 2.

Meal 6: like meal 3.

Total: 165 protein/130 fats/15 carbs.

So,how does it look!? I may add natural pb but i prefer olive oil. I want to get under 6% i am in 500mg/week of test e and 140mcg of clen.

Is anything wrong with this plan? Pretty welcome to hear your thoughts! Thanks a lot.
 
Eisaggeleas said:
Hello guys. I need your help about my keto diet plan. This is the final cutting diet for the summer before i go bulk in September. So here are my stats:
81 kilos or 178 pounds.
BF: 9%.
So , LBM is 162 pounds. I found out that 1950 cals/day is very good to keep muscles/lose fat a bit more quickly. Traditional keto is 60% fats 35% protein and 5% (or less) carbs. My diet is going to be from Saturday to Friday afternoon like this:
Meal 1: 5 hard-boiled eggs with 1 tbsp extra virgin olive oil 500 cals 40 fats 31.5 protein and 3 carbs.

Meal 2: 1 scoop protein with 1 tbsp extra virgin olive oil 240 cals 14 fats 23 protein and 4 carbs.

Meal 3: 1 can tuna in olive oil 233 cals 15 fats 26 protein 0 carbs.

Meal 4: like meal 1.

Meal 5: like meal 2.

Meal 6: like meal 3.

Total: 165 protein/130 fats/15 carbs.

So,how does it look!? I may add natural pb but i prefer olive oil. I want to get under 6% i am in 500mg/week of test e and 140mcg of clen.

Is anything wrong with this plan? Pretty welcome to hear your thoughts! Thanks a lot.
Click to expand...


You're wrong about caloric intake. 1950 calories is your BMR NOT TDEE. Without knowing more about you, I'd guess your TDEE to be around 2700calories which would mean you'd want to cut at around 2300-2400calories/day. You're eating 400-500cals less than this will leave you staring right off the bat and you're cutting almost by 33% of your TDEE which is WAY TOO aggressive of a cut. Re-check your numbers and make sure you know the difference between BMR and TDEE and what an activity factor is. To get the extra calories in I would increase protein by around 20g and fat by around 30g.

Your food selection looks like it could use some work. Keto diets are allowed to have some carbs or trace carbs come from vegetables. I see none listed in your diet. All I see is eggs, olive oil, tuna, and protein powder. You may be meeting macro sufficiency with those but there is no chance in hell you're meeting macronutrients RDA's (recommended daily allowance). Micros play an important role in diets and nutrition. I'd suggest reworking your diet and add some vegetables and thinking about adding more sources of protein and fats bc it will get boring quick. Good luck to you OP
 
First of all thanks a lot for your time and patience! I appreciate that sir!. Yes, i made a mistake about my TDEE its about 2300 cals, you are right. I am going to raise protein and fat consumption as you said above. I have veggies like broccoli in my meals but forgot to write them down, sorry. As far as my food list, what other options i have? I mean except whole eggs,olive oil what other sources of fat i can add? Natural pb? I dont know many foods. Can you please help me a bit? My macros are good? What to change? Thanks a lot in advance!
 
Eisaggeleas said:
First of all thanks a lot for your time and patience! I appreciate that sir!. Yes, i made a mistake about my TDEE its about 2300 cals, you are right. I am going to raise protein and fat consumption as you said above. I have veggies like broccoli in my meals but forgot to write them down, sorry. As far as my food list, what other options i have? I mean except whole eggs,olive oil what other sources of fat i can add? Natural pb? I dont know many foods. Can you please help me a bit? My macros are good? What to change? Thanks a lot in advance!
Click to expand...

Ok 2300cLories is much better and you're still in a deficit so weight will come off. On a keto diet you want to get at least 65% of your calories from fat and try to keep 1g/lb BW protein. So get 150g fat minimum and 170g protein minimum. The rest can be trace carbs from veggies or more protein or fat. Broccoli has many nutrients in it but keep a variety of veggies. Eat a big salad with many veggies, tabouleh is a great salad (I think Greeks make it maybe with couscous), have broccoli with one meal, than green beans, orange/yellow peepers with another, etc. just get a good serving of veggies with at least a few meals. Veggies also can help increase your fiber which is good too.

For fat you can add bacon, whole eggs, salmon or any fatty fish, butter, olive oil, avacados, a ribeye steak has more fat than a sirloin, nuts and seeds, olives, flaxseed, coconut oil, ice cream (don't pig out on ice cream but a little bit has good amount of fat), whole milk. For macros they look good but like I said, change them for your new TDEE and make sure 1g/lb BW in protein and about 65% calories come from fat. Rest is protein and very few carbs from veggies.
 
Docd187123 said:
Ok 2300cLories is much better and you're still in a deficit so weight will come off. On a keto diet you want to get at least 65% of your calories from fat and try to keep 1g/lb BW protein. So get 150g fat minimum and 170g protein minimum. The rest can be trace carbs from veggies or more protein or fat. Broccoli has many nutrients in it but keep a variety of veggies. Eat a big salad with many veggies, tabouleh is a great salad (I think Greeks make it maybe with couscous), have broccoli with one meal, than green beans, orange/yellow peepers with another, etc. just get a good serving of veggies with at least a few meals. Veggies also can help increase your fiber which is good too.

For fat you can add bacon, whole eggs, salmon or any fatty fish, butter, olive oil, avacados, a ribeye steak has more fat than a sirloin, nuts and seeds, olives, flaxseed, coconut oil, ice cream (don't pig out on ice cream but a little bit has good amount of fat), whole milk. For macros they look good but like I said, change them for your new TDEE and make sure 1g/lb BW in protein and about 65% calories come from fat. Rest is protein and very few carbs from veggies.
Click to expand...

I love u Doc!!!!! Thanks a lot!!!!!
 
Eisaggeleas said:
I love u Doc!!!!! Thanks a lot!!!!!
Click to expand...

You're welcome man. Start at 2300calories and give it 2wks. Of you lose weight keep it if no weight loss cut back around 200caloriss. Consistency is key, so make sure to stick to your macros and calories. Also with keto you should do refeeds where one day a week or so include carbs into your diet (100+g)
 
I know I may get jumped for this, but I will explain exactly how I set up my keto diet, which is what I used for the competition in my avatar.
I multiply my current bodyweight by 12 or 13 (or the average of the difference) to set my baseline calories.

Protein is figured at 0.9g/lb of Lean body mass (yes you will need to know your bf% for this..) be careful with how much protein you consume, since it can still be converted through glycolysis and affect ketosis.

Restrict Carbs to less than 30g (including residual carbs from nut butters and vegetables).
The remaining calories should come from plant based oils and fat sources.
Optimal Keto Food List: Egg whites, whey protein, chicken, orange roughy, tilapia, tuna, salmon, 99%fat free ground turkey, 96% fat free lean beef, Coconut Oil, Flaxseed Oil, Olive Oil, avocado, almond butter, natural peanut butter, broccoli, asparagus, green beans, spinach, kale, cucumber, brussels sprouts.

Supplements: yohimbine hcl, ALA, CLA, ECA (DO NOT USE WITH YOHIMBINE HCL).

CARDIO: THIS IS EXTREMELY IMPORTANT to keep the range between 65-75% max heart rate. (Use the Karvonen method to find your range). Yes, you need to burn significant calories, but make sure the type of cardio you do matches the type of diet you are on to maximize FAT loss rather than just WEIGHT loss.

I will be happy to elaborate on this is you want more of an explanation.
 
I <3 sQuaTs said:
I know I may get jumped for this, but I will explain exactly how I set up my keto diet, which is what I used for the competition in my avatar.
I multiply my current bodyweight by 12 or 13 (or the average of the difference) to set my baseline calories.

Protein is figured at 0.9g/lb of Lean body mass (yes you will need to know your bf% for this..) be careful with how much protein you consume, since it can still be converted through glycolysis and affect ketosis.

Restrict Carbs to less than 30g (including residual carbs from nut butters and vegetables).
The remaining calories should come from plant based oils and fat sources.
Optimal Keto Food List: Egg whites, whey protein, chicken, orange roughy, tilapia, tuna, salmon, 99%fat free ground turkey, 96% fat free lean beef, Coconut Oil, Flaxseed Oil, Olive Oil, avocado, almond butter, natural peanut butter, broccoli, asparagus, green beans, spinach, kale, cucumber, brussels sprouts.

Supplements: yohimbine hcl, ALA, CLA, ECA (DO NOT USE WITH YOHIMBINE HCL).

CARDIO: THIS IS EXTREMELY IMPORTANT to keep the range between 65-75% max heart rate. (Use the Karvonen method to find your range). Yes, you need to burn significant calories, but make sure the type of cardio you do matches the type of diet you are on to maximize FAT loss rather than just WEIGHT loss.

I will be happy to elaborate on this is you want more of an explanation.
Click to expand...

Why would you get flamed for this ^^^? I think your advice is pretty sound but I would ask a few questions.

1) if you need to know your lean body mass to figure out protein requirements, why wouldn't you use the Katch-McArdle formula for figuring out caloric maintenance levels? I believe it to be much more accurate for BMR and TDEE calculations than multiplying body weight by numbers. Obviously all BMR and TDEE calculations are estimates of where to begin and adjustments should be made as necessary but like I said, I think Katch-McArdle is the most accurate way to go (if you have an ACCURATE BF%).

2) What exactly do you mean by "make sure the type of cardio you do matches the type of diet you are on to maximize FAT loss rather than just WEIGHT loss"? Can you elaborate on that please?

3) and this is just me being technical but glycolysis is the chemical reaction that converts glucose, literally meaning "splitting glucose" in glycolysis one molecule of glucose gets broken down into 2 molecules ATP, 2 molecules of NADH, and 2 molecules of pyruvic acid.

I think you meant to say gluconeogensis which is the conversion to glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, glucogenic amino acids, and odd-chain fatty acid. The main one body builders worry about is the amino acids and protein getting converted to glucose for obvious reasons (but this is an extremely rare process and shouldn't be worried about in most people) BUT on a Keto diet it is a cause for concern. No carbohydrates means no direct sources of glucose so unless dietary fat intake is sufficient, you can break ketosis by converting protein to glucose (breaking ketosis).
 
#1. Thank you
#2. that is another way to do it....there are several ways to calculate starting kcals....that's just what I use to start off, then microcalibrate from there (anywhere between 100-500kcals based on the length of my prep and my body's response.
#3. This is based on anaerobic vs aerobic metabolsim. Since the goal is to make fat your primary source of energy (vs. Carbs), then you want to pull from that source (fat). The crossover point of your body using fat and fuel source (anaerobic) is about 80% MHR....after that, your body will try to shift toward glycogen metabolism (aerobic) rather than fat metabolism. Its not that black & white, but thats the idea. (you may like to read this...does a pretty good job of explaining the difference CYCLING PERFORMANCE TIPS -)
#4. You are totally right. I meant to say gluconeogenesis, but I was in a hurry, and too excited to comment on a post for once haha. You are correct.
 
Docd187123 said:
Ok 2300cLories is much better and you're still in a deficit so weight will come off. On a keto diet you want to get at least 65% of your calories from fat and try to keep 1g/lb BW protein. So get 150g fat minimum and 170g protein minimum. The rest can be trace carbs from veggies or more protein or fat. Broccoli has many nutrients in it but keep a variety of veggies. Eat a big salad with many veggies, tabouleh is a great salad (I think Greeks make it maybe with couscous), have broccoli with one meal, than green beans, orange/yellow peepers with another, etc. just get a good serving of veggies with at least a few meals. Veggies also can help increase your fiber which is good too.

For fat you can add bacon, whole eggs, salmon or any fatty fish, butter, olive oil, avacados, a ribeye steak has more fat than a sirloin, nuts and seeds, olives, flaxseed, coconut oil, ice cream (don't pig out on ice cream but a little bit has good amount of fat), whole milk. For macros they look good but like I said, change them for your new TDEE and make sure 1g/lb BW in protein and about 65% calories come from fat. Rest is protein and very few carbs from veggies.
Click to expand...

i gotta say doc i disagree with some of this stuff.. first and foremost would be the minimum for the protein intake.. i would say 250 minimum for the protein.. the less carbs in a diet the higher the protein intake should be to preserve muscle.. that's why i have such an issue with the bw to protein ratio...

also bacon is not acceptable.. why eat crap fats?? i wouldn't choose fats that are not considered healthy.. yes you need certain amount of sat fat but you can get it secondary to healthy ones.. and at 2300 calories you dont have alot of room...

and ice cream?? ice cream has sugar?? sugar on a keto diet???? are we talking tkd?? even if so that doesn't make sense lol...

whole milk also has a decent amount of sugar in it (its processed in america).. i would stay away from that too..

the veggies need to be there.. i agree with you about that.. i would personally stick to green fiber packed ones myself...

regardless good advice.. just a few things i dont agree about..

also, i would add a carb up every other week after an initial 14 days..
 
guys i have to tell both of you the use of ratios to bodyweight are off alot of the times.. with a person who is lean like the op i understand.. but all together i find it to be bad practice
 
again.. not coming down on either of you.. i enjoy the exchange of ideas in a free environment..
 
I <3 sQuaTs said:
#1. Thank you
#2. that is another way to do it....there are several ways to calculate starting kcals....that's just what I use to start off, then microcalibrate from there (anywhere between 100-500kcals based on the length of my prep and my body's response.
#3. This is based on anaerobic vs aerobic metabolsim. Since the goal is to make fat your primary source of energy (vs. Carbs), then you want to pull from that source (fat). The crossover point of your body using fat and fuel source (anaerobic) is about 80% MHR....after that, your body will try to shift toward glycogen metabolism (aerobic) rather than fat metabolism. Its not that black & white, but thats the idea. (you may like to read this...does a pretty good job of explaining the difference CYCLING PERFORMANCE TIPS -)
#4. You are totally right. I meant to say gluconeogenesis, but I was in a hurry, and too excited to comment on a post for once haha. You are correct.
Click to expand...

1) you're very welcome

2) just wanted clarification. If you've done comps then you obviously know the 12-13 works for you. For me 12xBW is ~2500calories and 13xBW is ~2700calories. I just barely manage to maintain my weight now at 3400-3500 calories. But then again I'm not cutting, I have put in more fat than I would have cared for, and in the end strength is my goal more than body composition. :D

3) I'm not an expert but techniques like this are more crucial when already in a somewhat lean state, maybe <15%BF. if over, fatty acid oxidation and mobilization shouldn't be a problem regardless of the cardio. Certain "tricks" may prove to be more useful the leaner you get. Also OP is on a keto diet so where would the glycogen and carbs come from? I'll certainly look into that article you linked if you look at mine lol

Myths Under the Microscope Part 1: The Low Intensity Fat Burning Zone - AlanAragon.com - Fitness Based on Science & Experience

And

Lyle McDonald said:
A question that comes up very often is akin to the following

Quote:
I think someone mentioned, Lyle?, that there really is no fat burning zone for things like cardio....

Not sure...but I guess we all burn calories during aerobic or anaeorbic exercise....the question becomes how much?

But I always figured the harder I work out the more bang for my buck....but then I saw a post (I hope this is not out of context) in which Lyle states:

"fat cannot be oxidized under anaerobic conditions"

This got me thinking about my "pushing my limits" when I do cardio and trying to get into the anaerobic state (i.e. about 85% maxHR)...and perhaps this is why I am having problems targeting my FAT vs. anything else??? Is that why some refer to the "fat burning zone?" as generally slower than anerobic...in other words..the aerobic only rate? If FAT cannot be oxidized under anaeorbic conditions...what is my body burning when I'm in the anaerobic state of cardio exercise?

Okay..I know I'm an idiot...I'm still learning...so can you explain in simple terms?
My answer:
Simplistically
As you move from lwo intensities to higher intensities, the amount of fat vs. carbs burned shifts from one to the other

At low intensities, you may burn near 100% fat
At the highest intensiy (acually just about anything above lactate threshold), you burn 100% carbs

at any intensity between, you burn a proportion of the two. As you move from lower to high intensity, you burn proportionally less fat and proportinally more carbs until you reach a point taht the body can only burn carbs.

The issue with the 'fat burning zone' concept is that people confuse %ages with absolutes

Say you're walking at 3mph and burning 5 cal/min, but you're burning 100% fat. That's 5 cal/min of fat.

Say you're running at 6 mph and burning 10 cal/min but you're burning 50% fat.

Ruh roh, that's less fat, isn't it? No, it's not. 10 cal/min * 50% 5 cal/min of fat. It's the same amount of fat in absolute terms although it's a lower percentage. But you're also burning 5 cal/min of carbohydrates.

Say that at 6 mph you're burning 10 cal/min but still 65% fat. That's still lower by %age than at 3mph. But yo'ure burning 6.5 cal/min of fat which is higher. And you burn more total calories. And you deplete some of the carbohdyrate in your muscle.

Some studies have shown that that maximum absolute amount of fat burned occurs right around the lactat tehreshold (the highest, hardest, most painful intensity that you can sustain for an extended period) although it depends on training status and some other factors

When you deplete muscle glycogen (via burning it during exercise and/or carbohdyrate restriction), this increases whole body fat oxidation. And, for the most part, what you burn during exercise is less relevant than than what you burn the rest of the day and none of this matters if you aren't in a deficit). So say you do a hard session where you burn a combination of fat and carbs. Not only did you burn those calories, by depleting muscle glycogen

a. your body will burn more fat for the rest of the day (I'm not saying more in terms of 'metabolic rate' is increases, but more in terms of the proportions used)
b. incoming carbohdyrates tend to go to refilling muscle glycogen instead of being used for energy

Which is why, to a certain degree, it doesn't matter what you do as long as the calorie burn is roughly similar

Low intensity activity is sort of a direct fat burner, you burn mostly fat for fuel but that's all you get out of it.

Higher intensity burns some proportion of fat/carbs but impacts more greatly on what you burn later in the day

Intervals burn only carbs during training but the glycogen depletion and other factors may make you burn more fat later in the day

I think the bigger issue is that, if you do too much high intensity activity too frequently, you get overtrained and that causes too many problems.

Elite athletes do 75% or more of their volumes at low intensities, what makes fitness people think that they can handle more than this?
Click to expand...

The fat burning zone - BodyRecomposition Support Forums

4) I thought that's what you meant to say lol. No worries, I'm just too damn technical for my own good :)
 
I <3 sQuaTs said:
I know I may get jumped for this, but I will explain exactly how I set up my keto diet, which is what I used for the competition in my avatar.
I multiply my current bodyweight by 12 or 13 (or the average of the difference) to set my baseline calories.

Protein is figured at 0.9g/lb of Lean body mass (yes you will need to know your bf% for this..) be careful with how much protein you consume, since it can still be converted through glycolysis and affect ketosis.

Restrict Carbs to less than 30g (including residual carbs from nut butters and vegetables).
The remaining calories should come from plant based oils and fat sources.
Optimal Keto Food List: Egg whites, whey protein, chicken, orange roughy, tilapia, tuna, salmon, 99%fat free ground turkey, 96% fat free lean beef, Coconut Oil, Flaxseed Oil, Olive Oil, avocado, almond butter, natural peanut butter, broccoli, asparagus, green beans, spinach, kale, cucumber, brussels sprouts.

Supplements: yohimbine hcl, ALA, CLA, ECA (DO NOT USE WITH YOHIMBINE HCL).

CARDIO: THIS IS EXTREMELY IMPORTANT to keep the range between 65-75% max heart rate. (Use the Karvonen method to find your range). Yes, you need to burn significant calories, but make sure the type of cardio you do matches the type of diet you are on to maximize FAT loss rather than just WEIGHT loss.

I will be happy to elaborate on this is you want more of an explanation.
Click to expand...

Well I'll be damned...look who's coming around my parts again! Glad to see you here...you could definitely help in the diet and women's section..they need someone like you.

3J - look out for this girl...me and squats go way back and to be honest she helped me through some of the rough times with my recent cut. She's an angel.

OP - you would feel like fucking shit on that diet. Take 3J's, Doc's and Squat's advice here...those three know what they're talking about.
 
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