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Thread: Help with diet
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06-29-2004, 04:16 PM #1Junior Member
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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
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06-29-2004, 04:17 PM #2Junior Member
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http://home.rochester.rr.com/win98/diet.htm thats the webpage if you want to look at it
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06-29-2004, 04:19 PM #3Junior 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
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06-29-2004, 04:53 PM #4
read the sticky bro. That diet deff needs work.
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06-29-2004, 05:11 PM #5
FOLLOW MY CAPS
Originally Posted by zap2Last edited by abstrack; 06-29-2004 at 07:10 PM.
abstrack@protonmail.com
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06-29-2004, 06:09 PM #6Junior Member
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thx a bunch abtrack i was thinking the same about the flax oil and cottage cheese
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06-29-2004, 07:09 PM #7Originally Posted by zap2
flax has waaaay more benefits than veggy oil!abstrack@protonmail.com
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06-30-2004, 02:35 AM #8Junior Member
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heh no kiddin
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06-30-2004, 08:44 AM #9
How much do you weigh bro? The protein seems pretty **** low.
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06-30-2004, 11:43 AM #10
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..
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06-30-2004, 03:18 PM #11Junior 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...
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06-30-2004, 04:55 PM #12Junior Member
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Originally Posted by Elliot
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06-30-2004, 05:11 PM #13
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!
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06-30-2004, 05:42 PM #14Originally Posted by zap2
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; 06-30-2004 at 11:38 PM.
abstrack@protonmail.com
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06-30-2004, 11:21 PM #15
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.
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06-30-2004, 11:40 PM #16
also you need to differentiate diets for training days and non training days.
abstrack@protonmail.com
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07-01-2004, 11:37 AM #17
i think i gained 5lbs reading this post.
TrIBOL
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07-01-2004, 08:14 PM #18
you're 164 lbs? How old are you and how tall are you??
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07-06-2004, 01:58 AM #19Junior Member
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im 5'5 and 15 years old
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07-06-2004, 01:59 AM #20Junior Member
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19% bf
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