Help with diet

[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

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

[zap2]

http://home.rochester.rr.com/win98/diet.htm thats the webpage if you want to look at it

[zap2]

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

[Beernutz]

read the sticky bro. That diet deff needs work.

[abstrack]

FOLLOW MY CAPS

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

[zap2]

thx a bunch abtrack i was thinking the same about the flax oil and cottage cheese

[abstrack]

thx a bunch abtrack i was thinking the same about the flax oil and cottage cheese

flax has waaaay more benefits than veggy oil!

[zap2]

heh no kiddin

[RockyX]

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

[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..

[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...

[zap2]

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.

[IcedEarth]

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!

[abstrack]

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/

[RockyX]

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.

[abstrack]

also you need to differentiate diets for training days and non training days.

[TRIBOL]

i think i gained 5lbs reading this post.

TrIBOL

[slizzut]

you're 164 lbs? How old are you and how tall are you??

[zap2]

im 5'5 and 15 years old

[zap2]

19% bf