over 50% of your protein intake is from whey protein powder. over the long haul, this seems excessive. True, you will be getting the protein aspect from doing so, but you will also be losing out on all the other nutritive values you would ordinarily get if instead you were to eat whole foods.
Gotcha Roman, makes sense man. I'll try other sources of protein. Whey just seems easy, but true that it isn't as nutritive, and at 40, everything bad gets amplified, so better to go the nutritive route anyway. I'll go for it and let you know if I feel better as a result.
Serious lack of produce. On your off day, you reference veggies, but nothing during the rest of the week, except a green garden salad which is nutritionally poor in most cases (lettuce based, right?)
I don't see much fiber going on. True, nuts have a small amount. But that's it besides a small green salad!
OK, I see your point again; this diet has worked well in the past, but I haven't gone on a keto diet since turning 40, so I'll modify it some as long as I don't consume too many carbs. They're definitely cutting killers after 40...
A couple of things you can do to immediately improve your nutrition profile
get off the whey protein. you are using that as your main staple for a source of protein. A better way would be liquid egg whites. Once 16 fluid oz box from Costco has about 50 grams of protein. No fat. No cholesterol. No carbs. You can use this as the liquid in any blender drink you make. For example, my post workout shake was 24ounces of whole apples (yes, core and all, but I'm not hardcore, so I took the stem off) and a 16oz box of liquid egg whites. Prior to taking, about a 5 gram scoop of psyllium husk fiber. This absorbs moisture and expands to 10x it's volume, improving your output so that it isn't runny.
Gotcha, I'll give it shot, thanks Roman!
This is the macro profile of what I just described:
Attachment 152307
Other times, I'll put in the blender a Costco 12.5oz can of chicken breast. Almost zero fat and zero carbs. This too comes to about 50 grams of protein. And it's whole food. Not a powdered milk by product.
Here is the macro profile of that. notice no carbs, and only a hint of fat
Attachment 152306
Great spreadsheet, any chance you'd be willing to share? :-)
Both the chicken and the liquid egg whites comes from Costco. The cost of protein from the liquid egg whites comes to about 3 cents per gram, and the chicken comes to something like 4 cents per gram of protein.
So, in my humble opinion, you are excessively relying on whey protein powder when there are other better whole food options available
and, you need to eat more solid green veggies and other brightly colored veggies. Don't bother with the canned corn. And the garden salads are a thing where you feel good by eating them because you think they are really nutritious for you, but you are mostly fooling yourself. Take that same volume, and eat kale or spinach instead.
Make sense?
Yep, makes a lot of sense. I'll incorporate these ideas.
---Roman