My Keto Diet Critique

[musclekid88]

Look for a review of my diet. I had to upload it as an image file because the format got altered when i copy and pasted it because i made it in excel. Im looking for recommendations and anything to make it better. Looking to start this week.

[kronik420]

this is harsh on my eyes, dont even want to read it

Please post like this: (my current diet)

current stats

24
6 ft
215 lbs (98kg)
19ish% BF

new TDEE 3372

new reworked diet:

cals c p f

meal 1
1 cup oats 300 54 10 5
2 whole eggs 148 0 12 10
9 egg whites 153 0 36 0
601 54 58 15


meal 2
100g avocado 165 6 2 15
200g chicken 300 0 56 10
465 6 58 25


meal 3
same as meal 2


meal 4 (pre workout shake)
1/2 cup oats 150 27 5 2.5
1/2 cup egg whites 76 0 18 0
1 scoop whey 120 2 25 1
346 29 48 3.5


meal 5 (post workout shake)
same as meal 4


meal 6
200g beef 338 0 56 6
1/2 cup broccoli 20 3.5 2 0
358 3.5 58 6


totals
cals 2581
carbs 127
protein 328
fat 78

split:
24/61/15

thats about a 790 calorie deficit





also include your stats

[< <Samson> >]

Looks good to me, just the carbs seem a tad bit high for my taste.


There is no fibre count which I think of as one of the primary requirements of keto.

Looks good though.

[musclekid88]

Stats
21
83kg
178
TDEE: 3007 (Deficit 500 cal = 2502)

Meal 1:
1 whole egg + 1 white 0 10.5 5.8
Rump Steak Generic 100g 0 23 4
Flax Seed Oil 1Tbsp 0 0 14
Avocado 100g 1 0 15

510 calories

Meal 2:
Turkey Mince 125g 2 35 19
Flax Seed Oil 1Tbsp 0 0 14
10 Almonds 1 3 6

Total Cal: 496

Meal 3:
Tuna 170g Olive oil 2 34 12
Flax Seed Oil 1Tbsp 0 0 14
50g Spinach 1 1 0
Avocado 80g 2 0 12

Total Cal:492

PWO:
WPC 40g 2 32 1
Total Cal: 145

Meal 4:
Chicken Breast 100g 0 28 3
Flax Seed Oil 1Tbsp 0 0 14
Almonds 40g 3 9 20
Broccoli 100g Boiled 3 2 0

Total Cal:535

Meal 5:
Rump Steak Generic 100g 0 23 4
Flax Seed Oil 1Tbsp 0 0 14
Asparagus 100g 2 2 0
1 whole egg 1Tbsp Olive Oil 0 6 20

Total Cal: 468

Total Calories: 2502 26g Carbs 208.5g Protein 191.8g Fat

Will be taking multi V, and Green Tea and Clen

[musclekid88]

Samson the dietry fiber count was around 20g it came from the almonds, asparagus, broccolli and spinach. Is that what you were referring to?

[< <Samson> >]

Samson the dietry fiber count was around 20g it came from the almonds, asparagus, broccolli and spinach. Is that what you were referring to?

20 is fair

When I ran Keto last time I ran even lower. Total of about 15g's of carbs and 25 or so Fibre.

But, that looks delicious decent still.

[musclekid88]

Yeah fair enough I just went off all the research I have done and it just said keep carbs below 30 so I thought that would hopefully be alright.