Cutting cycle with KETO . . . can someone look at my macro's please

[richtries]

On test/NPP . . . been lean bulking for first 3-4 weeks, put on half stone with low carb high protein high fat diet, now I want to cut for the remainder of the cycle as have some summer festivals coming up. Yesterday's diet was as follows:

Meal 1
4 whole eggs, 2 sausages
802Kcal, PRO 56, FAT 60, CARB 6

Meal 2
Whey 2 scoops, 1 bag almonds
756Kcal, PRO 59, FAT 51, CARB 16

Meal 3
Whey 2 scoops (PWO)
230 Kcal, PRO 44, FAT 4, CARB 6

Meal 4
200g tuna, 85g rocket, 50g cheddar
523Kcal, PRO 54, FAT 34, CARB 3

Meal 5
300g rump steak, 85g rocket, 100g feta cheese
690Kcal, PRO 85, FAT 36, CARB 3

Meal 6
4 whole eggs, 60g smoked salmon, 170g cottage cheese
1064Kcal, PRO 60, FAT 42, CARB 5

TOTAL 4056Kcal, PRO 358, FAT 227, CARB 39

Ok, this is my first go at Keto so prob why its a million miles away. Not sure where to go from here . . . help please, my BMR is 1900.

[Damienm05]

On test/NPP . . . been lean bulking for first 3-4 weeks, put on half stone with low carb high protein high fat diet, now I want to cut for the remainder of the cycle as have some summer festivals coming up. Yesterday's diet was as follows: Well, before I critique what I see below, you need to know, this isn't a cut diet. It's more like a keto bulk (oxymoron but still). You're BMR is 1900? TDEE likely not more than 3200 and you're eating 4000+ dirty cals? You'll actually get fat, Lmao. I'm gonna fix it below.

Meal 1
4 whole eggs, 2 sausages Remove the sausages because A) you're not a truck-driver sitting at Denny's - B)They're a dirty food not fit for this lifestyle and C) they put the fat for this meal way too high. Make it 5-6 whole eggs.
802Kcal, PRO 56, FAT 60, CARB 6

Meal 2
Whey 2 scoops, 1 bag almonds WTF dude? A bag? Looks like 3 servings. Just do 1/2 cup which should yield around 350 calories and 30g of fat. Ideally, replace the whey with lean meat like chicken breast or fish.
756Kcal, PRO 59, FAT 51, CARB 16

Meal 3
Whey 2 scoops (PWO) Add a fat source, 1 tablespoon of macadamia nut or other quality oil is good.
230 Kcal, PRO 44, FAT 4, CARB 6

Meal 4
200g tuna, 85g rocket, 50g cheddar Dunno what rocket is but I'm sure you should remove it. As for your fat in this meal, it's A) too high and B) too dirty. All that cheddar is a ton of saturated fat and sodium. Eat more poly/monounsaturated oil with veggies or do organic guacamole, nuts, etc. Reduce the fat to like 20g here.
523Kcal, PRO 54, FAT 34, CARB 3

Meal 5
300g rump steak, 85g rocket, 100g feta cheese WTF is rocket!? Feta cheese isn't so bad as an accent but that's a huge portion. Top the steak or a salad with an oz. and stick to nuts/oils for fat. You're eating way too much protein, cut that number in half. Shoot for 20g of fat via a healthy source. Example: 6 oz. steak, small greek salad with 1 oz. feta, 1 tablespoon extra virgin olive oil. Now that's a meal.
690Kcal, PRO 85, FAT 36, CARB 3

Meal 6
4 whole eggs, 60g smoked salmon, 170g cottage cheese
1064Kcal, PRO 60, FAT 42, CARB 5 I like this meal, it's just too much. Just do 1 cup of cottage cheese, 2 whole eggs, and 1 oz. of smoked salmon.

TOTAL 4056Kcal, PRO 358, FAT 227, CARB 39

Ok, this is my first go at Keto so prob why its a million miles away. Not sure where to go from here . . . help please, my BMR is 1900.

BOLD.

Cals were about 1.5 X higher than they should be. You should be running 2700 at most unless you're some sort of endurance athlete, lol. Food choices were dirty. Protein was too high, fat was stupidly high. Implement changes and run the numbers, you should be sitting pretty. Some cheese and sausage and such every now and then on a keto diet is fine but a staple in your meals is counter-productive to a healthy lifestyle.

Also, I see no green veggies or EFAs so add some broccoli, asparagus, etc. and take some fish oil pills with 3 meals.

[richtries]

cheers buddy I was hoping you would chime in, read some of your other posts. Ok I'll bin the cheddar and sausages (they were giving me heartburn anyway ha), and tune everything down a bit, will update today.

Oh, rocket is like a cross between lettuce and spinach, will mix this up with beans and asparagus though. I supplement EFA's 2g's per day am/pm. Now would it be that detrimental if my protein was a little higher than average? Could it be possible to add a little lbm this way?

[Damienm05]

cheers buddy I was hoping you would chime in, read some of your other posts. Ok I'll bin the cheddar and sausages (they were giving me heartburn anyway ha), and tune everything down a bit, will update today.

Oh, rocket is like a cross between lettuce and spinach, will mix this up with beans and asparagus though. I supplement EFA's 2g's per day am/pm. Now would it be that detrimental if my protein was a little higher than average? Could it be possible to add a little lbm this way?

If you want to add LBM, consider a different diet bro. Keto, when run properly, will preserve mass and shed fat due to the high fat/no carb intake however, gaining is out of the question unless you have freaky genetics or it's noob gains. Protein high is fine but it's about calories as well and high fat + high protein = high cals. For a 200 lb. man with a 3000 tdee, for example, I think 300g pro, 150g fat is perfect - that's 2600 cals and plenty of protein. Sure, not the 400g we may run when bulking with carbs but you'll be fine. Imagine if you did run 400g - now your macros are out of whack and there's no more caloric deficit.

[richtries]

Ok Damien,

Think I have nearly got it down . . . been working solidly so haven't had a chance to post. This is yesterday's diet;

Meal 1
4 whole eggs, 60g smoked salmon
520Kcal, Pro 46, Fat 36, Carb 1

Meal 2
Whey 2 scoops, Almonds 50g
519Kcal, Pro 55, Fat 30, Carb 10

Meal 3
Tuna 150g, Feta cheese 50g, Rocket 100g
468Kcal, Pro 50, Fat 29, Carb 2

Meal 4 (PWO) (low fats here due to post workout - slow digestion etc)
2 scoops whey
230Kcal, Pro 44, Fat 4, Carb 6

Meal 5
Steak 200g, Guacomole 85g, Mangetout 100g
415Kcal, Pro 50, Fat 20, Carb 10

Meal 6
Repeat of 3
468Kcal, Pro 50, Fat 29, Carb 2

TOTAL 2620Kcal, Pro 295, Fat 148, Carb 33

Am I on the right track? Will try to get my carbs lower but think I may have included some fibre in there anyway. Thanks for the tip on the guacomole buddy that meal was awesome! Just starting the carb loading tonight following full body workout . . . just necked the following shake;

200g Blueberries
1 scoop whey
80g Dextrose
4 egg whites
Ice

This tasted amazing, though I still to read up a bit more on this phase.

[the big 1]

have you researched Dave palumbos competition/bulk diet ?

he lays keto diets down the way the should be, i knows loads of people who have success with DP's low carb/keto diets, definately worth a look...they really work

[the big 1]

Ok Damien,

Think I have nearly got it down . . . been working solidly so haven't had a chance to post. This is yesterday's diet;

Meal 1
4 whole eggs, 60g smoked salmon
520Kcal, Pro 46, Fat 36, Carb 1

Meal 2
Whey 2 scoops, Almonds 50g
519Kcal, Pro 55, Fat 30, Carb 10

Meal 3
Tuna 150g, Feta cheese 50g, Rocket 100g
468Kcal, Pro 50, Fat 29, Carb 2

Meal 4 (PWO) (low fats here due to post workout - slow digestion etc)
2 scoops whey
230Kcal, Pro 44, Fat 4, Carb 6

Meal 5
Steak 200g, Guacomole 85g, Mangetout 100g
415Kcal, Pro 50, Fat 20, Carb 10

Meal 6
Repeat of 3
468Kcal, Pro 50, Fat 29, Carb 2

TOTAL 2620Kcal, Pro 295, Fat 148, Carb 33

Am I on the right track? Will try to get my carbs lower but think I may have included some fibre in there anyway. Thanks for the tip on the guacomole buddy that meal was awesome! Just starting the carb loading tonight following full body workout . . . just necked the following shake;

200g Blueberriesfructose is kept minimum on refeeds
1 scoop whey
80g Dextrose
4 egg whites
Ice

This tasted amazing, though I still to read up a bit more on this phase.

bold ^^^

fructose (fruit sugar) is bad on refeeds, it replenishs the liver more than muscles, and makes getting into ketosis the following week longer and harder...

[NVR2BIG1]

Everybody is different, but I seriously dont understand the logic in going keto right off the bat. If it were like the last 5 lbs of bodyfat then MAYBE I could see it. But going keto when you could just slightly lower your carbs and eat clean is just not necessary. But like I said, everyone is different, so best of luck to you

[richtries]

have you researched Dave palumbos competition/bulk diet ?

he lays keto diets down the way the should be, i knows loads of people who have success with DP's low carb/keto diets, definately worth a look...they really work

yeah I have just been watching some of his vids, half way through . . . looks good . . . cheers

Everybody is different, but I seriously dont understand the logic in going keto right off the bat. If it were like the last 5 lbs of bodyfat then MAYBE I could see it. But going keto when you could just slightly lower your carbs and eat clean is just not necessary. But like I said, everyone is different, so best of luck to you

who said it was right off the bat? been carb cycling last few months, down to 10% but hit a plateau so thought I'd give this a shot plus the way its laid out quite suits my lifestyle.

[FireGuy]

yeah I have just been watching some of his vids, half way through . . . looks good . . . cheers



who said it was right off the bat? been carb cycling last few months, down to 10% but hit a plateau so thought I'd give this a shot plus the way its laid out quite suits my lifestyle.

I believe you did..
been lean bulking for first 3-4 weeks, put on half stone with low carb high protein high fat diet, now I want to cut for the remainder of the cycle as have some summer festivals coming up.

[richtries]

I believe you did..
been lean bulking for first 3-4 weeks, put on half stone with low carb high protein high fat diet, now I want to cut for the remainder of the cycle as have some summer festivals coming up.

just indicating that I haven't gone straight from a high calorie unclean diet straight to keto. Had been running low carb and carb cycling for a while before . . . sorry that is a lean bulk for me, bit unclear.

[Damienm05]

Fair enough. Posted on your other thread.

[richtries]

Fair enough. Posted on your other thread.

Replied to your post on other thread mate. How does the above diet look anyway, going down the right road . . . ? Going to look for some of that macadamia oil this week.

[Damienm05]

Replied to your post on other thread mate. How does the above diet look anyway, going down the right road . . . ? Going to look for some of that macadamia oil this week.

Yeah, right track for sure. Now it's about trial and error.