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Thread: Help with diet

  1. #1
    zap2 is offline Junior Member
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    Exclamation Help with diet

    My friend (pal) told me about this diet and was just wondering if there was anything i should fix like take this here instead of this...thx for the help

    Rick's Keto Diet Monday-Friday Menu.
    Ideal Totals = 171g fat - 150g protein - 20g carbs

    Every day Monday - Friday (Drinks = Water, Iced tea, Coffee)

    Breakfast - 6 am =
    Protein Shake (with water & 3 tbsp Vegetable oil) =
    44g fat - 53g protein - 3g carbs
    ECA stack With Aspartame in coffee for "C"
    1g carbs

    Snack - 9 - 9:30 am =
    EC stack With Aspartame in coffee for "C"
    1g carbs
    6 slices bacon
    19g fat - 12g protein - .3g carbs

    Lunch - 12 pm =
    EC stack With Aspartame in coffee for "C"
    1g carbs
    4 large hard-boiled eggs (maybe 3 eggs and none or 1 at supper)
    21g fat - 25g protein - 2.4g carbs

    Snack - 4 pm =
    Protein Shake (with water & 2 tbsp Vegetable oil) =
    30g fat - 53g protein - 3g carbs

    Supper - 6:30 pm =
    Garden Salad (1 ½ cups) with cheese (2 oz cheddar) and 2 tbsp Italian or Bleu cheese dressing
    35g fat - 17g protein - 11g carbs

    Snack - 8:30-9 pm =
    2 oz cheddar cheese
    19g fat - 14g protein - 1g carbs

    Totals =168g fat - 174g protein - 23.7g carbs

  2. #2
    zap2 is offline Junior Member
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    http://home.rochester.rr.com/win98/diet.htm thats the webpage if you want to look at it

  3. #3
    zap2 is offline Junior Member
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    O and this is the workout for it should i change anything?

    Rick's Keto Diet Workout.

    Sunday = 30 - 60 minutes of Cardio (low intensity)

    Monday = Legs =
    Squats - * 4 sets of 8- 10 reps
    Stiff Legged deadlifts * - 4 sets of 8 - 10 reps
    Seated calf raises - * 4 sets of 8 - 10 reps
    Calf Presses - 2 sets of 10 - 12 reps
    Crunches - 4 sets - 20 reps

    Tuesday = Upper Body =
    Flat Bench press * - 4 sets of 8 - 10 reps
    Incline Bench press - 4 sets of 8 - 10 reps
    Cable Row * - 4 sets of 8 - 10 reps
    Wide arm pulldown - 2 sets of 10 - 12 reps
    Shoulder press * - 4 sets of 8 - 10 reps
    Barbell curl - 2 sets of 12 - 15 reps
    Triceps press - 2 sets of 12 - 15 reps

    Wednesday = Cardio or 10 % less calories

    Thursday = Cardio or 10 % less calories

    Friday = Full Body Workout =
    Squats * - 3 sets of 8 - 10 reps
    Stiff legged deadlift * - 3 sets of 8 - 10 reps
    Seated calf raise * - 2 sets of 10 - 12 reps
    Flat Bench * - 3 sets of 8 - 10 reps
    Low row * (cybex) - 3 sets of 8 - 10 reps
    Shoulder Press - 2 sets of 10 - 12 reps
    Chin-ups (under-grip) - 2 sets of 10 - 12 reps
    Curls - 2 sets of 12 - 15 reps

    Saturday = No workout at all.

    * 1-3 warm-up sets for these exercises

  4. #4
    Beernutz's Avatar
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    read the sticky bro. That diet deff needs work.

  5. #5
    abstrack's Avatar
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    FOLLOW MY CAPS

    Quote Originally Posted by zap2
    My friend (pal) told me about this diet and was just wondering if there was anything i should fix like take this here instead of this...thx for the help

    Rick's Keto Diet Monday-Friday Menu.
    Ideal Totals = 171g fat - 150g protein - 20g carbs

    Every day Monday - Friday (Drinks = Water, Iced tea, Coffee)

    Breakfast - 6 am =
    Protein Shake (with water & 3 tbsp Vegetable oil) =
    44g fat - 53g protein - 3g carbs
    ECA stack With Aspartame in coffee for "C"
    1g carbs

    FORGET VEGY OIL USE FLAX AND IF YOU THAT CHEAP USE OLIVE OIL UNTILL YOU CAN GET SOME FLAX

    Snack - 9 - 9:30 am =
    EC stack With Aspartame in coffee for "C"
    1g carbs
    6 slices bacon
    19g fat - 12g protein - .3g carbs
    NEED MORE PROTEIN HERE, WHATS UP WITH THE COFFEE? WHY NOT SAVE YOUSELF SOME MONEY AND JUST BUY CAFFIENE TABLETS AND RINK WATER THROUGH OUT THE DAY.

    Lunch - 12 pm =
    EC stack With Aspartame in coffee for "C"
    1g carbs
    4 large hard-boiled eggs (maybe 3 eggs and none or 1 at supper)
    21g fat - 25g protein - 2.4g carbs
    I WOULD FIND SOME OTHER SOURCE OF PROTEIN AND FAT. AND KEEP YOU PROTEIN IN EACH MEAL THE SAME. DEPENDING ON YOU WEIGHT YOU NEED TO KEEP YOU MACROS CONSISTENT FOR THE MOST PART AND IS THIS DIET FOR A TRAINING DAY OR A OFF DAY? MAKES A DIFFERENCE

    Snack - 4 pm =
    Protein Shake (with water & 2 tbsp Vegetable oil) =
    30g fat - 53g protein - 3g carbs

    HERE WE GO WITH VEGGY OIL

    Supper - 6:30 pm =
    Garden Salad (1 ½ cups) with cheese (2 oz cheddar) and 2 tbsp Italian or Bleu cheese dressing
    35g fat - 17g protein - 11g carbs

    i HOPE THIS IS NOT YOUR POST WORKOUT DINNER BECAUSE YOUR MIXING CARBS WITH FATS AND THAT A NO GO. ALSO YOUR PROTEIN IN STILL LOW.

    Snack - 8:30-9 pm =
    2 oz cheddar cheese
    19g fat - 14g protein - 1g carbs
    COTTAGE CHEESE WOULD BE BETTER OR JUST A PROTEIN SHAKE WITH FLAX

    Totals =168g fat - 174g protein - 23.7g carbs
    ALSO i AM NOT THE AuTHORITY ON KETO DIETS BUT THIS IS JUST MY OPINION IF YOU'RE TRYING TO CUT
    Last edited by abstrack; 06-29-2004 at 08:10 PM.

  6. #6
    zap2 is offline Junior Member
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    thx a bunch abtrack i was thinking the same about the flax oil and cottage cheese

  7. #7
    abstrack's Avatar
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    Quote Originally Posted by zap2
    thx a bunch abtrack i was thinking the same about the flax oil and cottage cheese

    flax has waaaay more benefits than veggy oil!

  8. #8
    zap2 is offline Junior Member
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    heh no kiddin

  9. #9
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    How much do you weigh bro? The protein seems pretty **** low.

  10. #10
    Elliot's Avatar
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    god bless anyone who can stay on keto.. i was on it for 2 or so months.. god was that a depressing time in my life and yeah 174 is enought if you weight about 120 lbs..

  11. #11
    zap2 is offline Junior Member
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    well i weigh 164 pounds the main thing i was getting at for this thread was the foods not the amounts because some of the foods didn't seem right...

  12. #12
    zap2 is offline Junior Member
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    Quote Originally Posted by Elliot
    god bless anyone who can stay on keto.. i was on it for 2 or so months.. god was that a depressing time in my life and yeah 174 is enought if you weight about 120 lbs..
    Well i really am desperate to lose weight so as long as i lose a bit then i'll be happy cause i hate being fat.

  13. #13
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    I too would ditch the keto and go with the Sticky up top.

    Why abuse yourself 5 days a week, only to do a weekend carbup (which I'm assuming you'll be doing) that if not properly done puts you right back in the same spot fat wise as day 1?

    I dropped the whole Keto idea about 6 months ago and started the "unofficial cut diet" and got great results....after inital drop the scale stayed the same while I got leaner. Plus I got to eat carbs 4 nights a week, AND a cheat day!

    Even Keto Gurus these days are saying there are better ways...

    Whatever you choose good luck!

  14. #14
    abstrack's Avatar
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    Quote Originally Posted by zap2
    well i weigh 164 pounds the main thing i was getting at for this thread was the foods not the amounts because some of the foods didn't seem right...


    the amount of your macros IS just as important as the foods you chose.

    but if you're not concerned with preserving muscle than just be happy being a skinny fat guy/
    Last edited by abstrack; 07-01-2004 at 12:38 AM.

  15. #15
    RockyX's Avatar
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    Yes, if you are at all interested in preserving muscle while you lose fat, that macro couting is probably your single most important asset. If your kcals and macros aren't in check, then you are setting yourself up for failure.

  16. #16
    abstrack's Avatar
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    also you need to differentiate diets for training days and non training days.

  17. #17
    TRIBOL's Avatar
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    i think i gained 5lbs reading this post.

    TrIBOL

  18. #18
    slizzut's Avatar
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    you're 164 lbs? How old are you and how tall are you??

  19. #19
    zap2 is offline Junior Member
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    im 5'5 and 15 years old

  20. #20
    zap2 is offline Junior Member
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    19% bf

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