Question:
Basic Keto Day-To-Day Diet...looking to improve my basic plan
OK - I'm ~205 and about 13% BF. Looking to try out the KETO diet starting this sunday. Actually pretty excited about it. here's what I have so far, I don't mind the repetitiveness of this diet, but I'm definitely all ears for adding/removing items. the macros are pretty spot on.
4 large fried eggs cooked in 1 TBSP Olive Oil. 488 cals @ 25.2/1.6/41.5
2 oz cajun turkey + 2 oz vermont cheddar + 1 oz pepperoni + 2 fish oil pills. 430 cals @ 32/2/34.5
2 oz sliced chicken breast + 2 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 420 cals @ 28/2/34
2 oz cajun turkey + 2 oz vermont cheddar + 1 oz pepperoni + 2 fish oil pills. 430 cals @ 32/2/34.5
2 oz sliced chicken breast + 2 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 420 cals @ 28/2/34
post-workout: 2 scoops dymatize elite + 5g of dextrose + 5g of maltodextrin. 258 cals @ 54/13.7/3
Code:
NO veggies have been accounted for. However, I have room for about 10g of carbs from green veggies - suggestions are more than welcome here.
I'm not concerned about protein being slightly higher than my LBM.
Let me know what you guys are thinking.
Typical exercise per week:
I normally do a 3-day split twice a week and have one off day.
For cardio I have 3-4 ice hockey games per week. Occasionally I will go for ~2 mile runs, but that is sporadic at best.
I may implement an E/C Stack for 6 weeks to boost fat loss also, but first I want to make sure I can stick to this diet.
How low (BF) are you trying to get too
How low (BF) are you trying to get too Would like to get to 8%.
I'm a dolt.
I'm adding some mayo and some dressing to keep the fat, and losing some cheese to ditch some sat fat.
double post...
I"m interested... what's your diet look like now?
I"m interested... what's your diet look like now? I'll post a revised example of daily diet once I get back from shopping in a bit.
meal 1: 2 eggs + 2 servings egg beaters + 2 oz mozzaralla. 404 cals @ 38.6/4.8/26
meal 2: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + TBSP 2 fish oil pills. 330 cals @ 23/3/25
meal 4: 2 cups lettuce + 2 tbsp bleu cheese dressing (any no carb dressing works here). 165 cals @ 1/4/16
meal 3: 2 oz santa fe turkey + 1 oz jalapeno monterey jack+ 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 5: 2 oz santa fe turkey + 1 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 6: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + TBSP 2 fish oil pills. 330 cals @ 23/3/25
pre-workout: 1 scoop dymatize elite. 112 cals @ 27/2.5/1.5
post-workout: 2 scoops dymatize elite + 5g of dextrose. 239 cals @ 54/9/3
Code:
This may change, if my energy levels aren't where I want them to be, I will up my calories with some more fat.
Today's diet:
meal 1: 2 servings egg beaters + 1 block cheddar + 1 hot dog. 290 cals @ 24.5/3/19.5
meal 2: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + 3 fish oil pills. 340 cals @ 23/3/26
meal 4: 2 cups lettuce + 2 tbsp bleu cheese dressing (any no carb dressing works here). 165 cals @ 1/4/16
meal 3: 2 oz santa fe turkey + 1 oz jalapeno monterey jack+ 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 5: 2 oz santa fe turkey + 1 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 6: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + TBSP 2 fish oil pills. 330 cals @ 23/3/25
meal 7: 1 can of tuna + 2 TBSP Mayo. 355 cals @ 37.5/0/22.5
post-workout: 2 scoops dymatize elite + 5g of dextrose. 239 cals @ 54/9/3
Code:
OK - I'm ~205 and about 13% BF. Looking to try out the KETO diet starting this sunday. Actually pretty excited about it. here's what I have so far, I don't mind the repetitiveness of this diet, but I'm definitely all ears for adding/removing items. the macros are pretty spot on.
4 large fried eggs cooked in 1 TBSP Olive Oil. 488 cals @ 25.2/1.6/41.5
2 oz cajun turkey + 2 oz vermont cheddar + 1 oz pepperoni + 2 fish oil pills. 430 cals @ 32/2/34.5
2 oz sliced chicken breast + 2 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 420 cals @ 28/2/34
2 oz cajun turkey + 2 oz vermont cheddar + 1 oz pepperoni + 2 fish oil pills. 430 cals @ 32/2/34.5
2 oz sliced chicken breast + 2 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 420 cals @ 28/2/34
post-workout: 2 scoops dymatize elite + 5g of dextrose + 5g of maltodextrin. 258 cals @ 54/13.7/3
Code:
Protein Carbs Fat Sat Fat
Breakdown by grams 199.2 23.3 181.5 81.8
Caloric Breakdown by Macro 796.8 93.2 1633.5
Macro Percentages by calories: 31.58% 3.69% 64.73% (45.07% of total fat)
Calories: 2446
My concerns: Sat fat levels are a tad high for my liking, I'd like to get that number closer to 60g(1/3 of my total fat)NO veggies have been accounted for. However, I have room for about 10g of carbs from green veggies - suggestions are more than welcome here.
I'm not concerned about protein being slightly higher than my LBM.
Let me know what you guys are thinking.
Answer:
Typical exercise per week:
I normally do a 3-day split twice a week and have one off day.
For cardio I have 3-4 ice hockey games per week. Occasionally I will go for ~2 mile runs, but that is sporadic at best.
Answer:
I may implement an E/C Stack for 6 weeks to boost fat loss also, but first I want to make sure I can stick to this diet.
Answer:
How low (BF) are you trying to get too
Answer:
How low (BF) are you trying to get too Would like to get to 8%.
Answer:
I'm a dolt.
I'm adding some mayo and some dressing to keep the fat, and losing some cheese to ditch some sat fat.
Answer:
double post...
Answer:
I"m interested... what's your diet look like now?
Answer:
I"m interested... what's your diet look like now? I'll post a revised example of daily diet once I get back from shopping in a bit.
Answer:
meal 1: 2 eggs + 2 servings egg beaters + 2 oz mozzaralla. 404 cals @ 38.6/4.8/26
meal 2: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + TBSP 2 fish oil pills. 330 cals @ 23/3/25
meal 4: 2 cups lettuce + 2 tbsp bleu cheese dressing (any no carb dressing works here). 165 cals @ 1/4/16
meal 3: 2 oz santa fe turkey + 1 oz jalapeno monterey jack+ 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 5: 2 oz santa fe turkey + 1 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 6: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + TBSP 2 fish oil pills. 330 cals @ 23/3/25
pre-workout: 1 scoop dymatize elite. 112 cals @ 27/2.5/1.5
post-workout: 2 scoops dymatize elite + 5g of dextrose. 239 cals @ 54/9/3
Code:
Protein Carbs Fat Sat Fat
Breakdown by grams 2220 30.3 143.5 58.8
Caloric Breakdown by Macro 850.4 121.2 1291.5
Macro Percentages by calories: 37.58% 5.36% 57.07%
Calories: 2220
This may change, if my energy levels aren't where I want them to be, I will up my calories with some more fat.
Answer:
Today's diet:
meal 1: 2 servings egg beaters + 1 block cheddar + 1 hot dog. 290 cals @ 24.5/3/19.5
meal 2: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + 3 fish oil pills. 340 cals @ 23/3/26
meal 4: 2 cups lettuce + 2 tbsp bleu cheese dressing (any no carb dressing works here). 165 cals @ 1/4/16
meal 3: 2 oz santa fe turkey + 1 oz jalapeno monterey jack+ 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 5: 2 oz santa fe turkey + 1 oz jalapeno monterey jack + 1 oz pepperoni + 2 fish oil pills. 320 cals @ 23/2/23.5
meal 6: 2 oz Bacon Lovers turkey + 1 oz pepperoni + 1 oz jalapeno monterey jack + TBSP 2 fish oil pills. 330 cals @ 23/3/25
meal 7: 1 can of tuna + 2 TBSP Mayo. 355 cals @ 37.5/0/22.5
post-workout: 2 scoops dymatize elite + 5g of dextrose. 239 cals @ 54/9/3
Code:
Protein Carbs Fat Sat Fat
Breakdown by grams 209 26 159 58.75
Caloric Breakdown by Macro 836 104 1431
Macro Percentages by calories:35.26% 4.39% 60.35%
Calories: 2359