PWO..still confused when on high fat low carb

[edgarr]

I'm trying to keep carbs to a very minimum, so do I really need 2:1 carbs/pro PWO? If so what would be an easy carb source I can carry to the gym. That would be close to 70 grams right there. How about a pro/fat meal with BCAA?

[mg1228]

I'm trying to keep carbs to a very minimum, so do I really need 2:1 carbs/pro PWO? If so what would right there. How about a pro/fat meal with BCAA?

i do 48gr pro and 40gr carbs--a banana would b easy in ur shake---about 30 gr carbs---did that alot to when cutting

[edgarr]

i do 48gr pro and 40gr carbs--a banana would b easy in ur shake---about 30 gr carbs---did that alot to when cutting

what did you use for the other 10 grams? so you do not follow the 2:1 rule

[mg1228]

what did you use for the other 10 grams? so you do not follow the 2:1 rule

no i did not

[edgarr]

K, this may seem like an odd question but when calculating TDEE would you say "mod active, very active or extremely active" if you worked out 5 days a week and followed it with 20 mins HIIT and then did 40 mins LIT cardio later on the day but worked at a desk job those 5 days a week. I ask because it is a big difference in the amount of cals

[mg1228]

K, this may seem like an odd question but when calculating TDEE would you say "mod active, very active or extremely active" if you worked out 5 days a week and followed it with 20 mins HIIT and then did 40 mins LIT cardio later on the day but worked at a desk job those 5 days a week. I ask because it is a big difference in the amount of cals

I always use 1.4 wether I wo 3 or 5times week----and I don't count cardio

[edgarr]

k, then I am going to use very active and that puts TDEE at 2970 and my diet is 2475 but I will add more carbs at PWO and take away the oats in meal one. Any thoughts?

1/2 cup egg whites
1/8 cup oats
1 scoop whey
1 tablespn Flax oil
Cal 571 Protein 42 Carbs 24 Fat 19

PWO Shake
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 250 Protein 24 Carbs 4 Fat 18

8oz chicken, turkey or red meat 220 cal 46g pro 2g carb 3g fat
1oz almonds 164 cal 6g pro 5g carb 14g fat
Cal 384 Protein 52 Carbs 7 Fat 17

1/2 cup tuna 100 26g pro 0g carb 1g fat
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 230 Protein 26 Carbs 0 Fat 15

1/2 cup tuna 100 26g pro 0g carb 1g fat
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 230 Protein 26 Carbs 0 Fat 15

8oz chicken, turkey or red meat 220 cal 46 pro 2g carb 3g fat
10g fish oil 150 cal 15g fat
Cal 370 Protein 46 Carbs 2 Fat 18

170gm of cottage cheese 120 cal 19.5g pro 6g carb 1.5g fat
16g Natty PB 100 3.5g pro 3g carb 9g fat

Cal 220 Protein 23 Carbs 9 Fat 10.5

totals: Cal 2475 Protein 262 Carbs 46 Fat 112.5

[mg1228]

i think it looks good----but i dont really know much about keto diets----TOP does though maybe he will take a look at it--

[Damienm05]

k, then I am going to use very active and that puts TDEE at 2970 and my diet is 2475 but I will add more carbs at PWO and take away the oats in meal one. Any thoughts?

1/2 cup egg whites
1/8 cup oats seriously, why bother? If fats are your fuel source, accept it. There's no need for 1/8 cup of carbs.
1 scoop whey I'd just have more egg whites. Add this scoop to your PWO shake - see below.
1 tablespn Flax oil
Cal 571 Protein 42 Carbs 24 Fat 19

PWO Shake Have more whey, go for 40g; you'll make good use of it all.
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 250 Protein 24 Carbs 4 Fat 18

8oz chicken, turkey or red meat Add some fibrous veggies man. 2 cups of spinach or brocolli 220 cal 46g pro 2g carb 3g fat
1oz almonds 164 cal 6g pro 5g carb 14g fat
Cal 384 Protein 52 Carbs 7 Fat 17

1/2 cup tuna Veggies 100 26g pro 0g carb 1g fat
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 230 Protein 26 Carbs 0 Fat 15

1/2 cup tuna Veggies100 26g pro 0g carb 1g fat
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 230 Protein 26 Carbs 0 Fat 15

8oz chicken, turkey or red meat Veggies. You're gonna get malnourished. 220 cal 46 pro 2g carb 3g fat
10g fish oil 150 cal 15g fat
Cal 370 Protein 46 Carbs 2 Fat 18

170gm of cottage cheese Casein shake is a better choice on keto. Cottage cheese is quite high in sugar. You could double the protein with 0g sugar via 2 scoops casein. As where you're ingesting 8g of sugar for a measly 23g of pro right now. Won't kill ya but once ur doing a keto diet, may as well cut sugar 100%. 120 cal 19.5g pro 6g carb 1.5g fat
16g Natty PB 100 3.5g pro 3g carb 9g fat

Cal 220 Protein 23 Carbs 9 Fat 10.5

totals: Cal 2475 Protein 262 Carbs 46 realistically, this is too high. Will you lose weight? sure. Would u lose weight RAPIDLY if you kept this number at 20 or lower - YES. Fat 112.5More fats via meat sources as I'll explain below.

Implement the bold corrections and it's a pretty good diet. In order to make it a very good diet, I'd replace 1 or both of those tuna meals with a fatty protein like trout or salmon, or steak for an ideal keto diet. Don't let anyone tell u to eat lamb chops, cheese, and chicken wings - eat clean.

[edgarr]

Implement the bold corrections and it's a pretty good diet. In order to make it a very good diet, I'd replace 1 or both of those tuna meals with a fatty protein like trout or salmon, or steak for an ideal keto diet. Don't let anyone tell u to eat lamb chops, cheese, and chicken wings - eat clean.

Thanks. I am already making some changes and will post again tomorrow. As far as veggies, which ones would you suggest. I really only like spinach and aspargus are those good in a keto diet? I also put giardiniera on my tuna it has 37 cals 3.5g fat 0 carbs and 1g pro so will add that to the macros

[Damienm05]

Both spinach and asparagus are excellent choices. Kale and Brocollini (hydrib or broc/asparagus) would probly taste good to you as well. Cauliflower is a good one also. Green beans, snap/snow peas, brussell sprouts are all good too but eaten in mass quantities will contain fair more sugar/carbs than spin/broc/asparagus which should be ur keto staples.

[edgarr]

ok here is round 3. I still need to add some veggies but need to get the macros from them. Cals seem too low?? But will come up with the veggies.

1/2 cup egg whites 105 cal 15g pro 4g fat
1 scoop whey 140 cal 30g pro 2g carbs 1g fat
1 tablespn Flax oil 130 cal 14g fat
Cal 375 Protein 45 Carbs 2 Fat 19

W/O

Protein drink 160 cal 40g pro
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 290 Protein 40 Carbs 0 Fat 14

8oz chicken or turkey 220 cal 46g pro 2g carb 3g fat
1/2 avocado 138 cal 2g pro 7g carb 12.5g fat
Cal 358 Protein 48 Carbs 9 Fat 15.5

8 oz beef steak 570 62g pro 0g carb 34g fat
Cal 570 Protein 62 Carbs 0 Fat 34

8oz chicken or turkey 220 cal 46 pro 2g carb 3g fat
10g fish oil 150 cal 15g fat
Cal 370 Protein 46 Carbs 2 Fat 18

1 sccop casein protein 110 cal 24g pro 3g carb .5g fat
16g Natty PB 100 3.5g pro 3g carb 9g fat
Cal 210 Protein 27.5 Carbs 6 Fat 9.5

Totals: Cal 2173 Protein 268.5 Carbs 19 Fat 110

[Damienm05]

Veggies aside, fats are still too low. You can increase your fats in almost every meal. For example, no harm in having a whole avocado. In addition to that, I'd still say healthy but fattier protein sources are a must. Despite fats having 9 cals per gram, you've still gotta eat more than 110g to achieve the proper ratio for a keto diet. This will solve the issue of low calories and will get u into ketosis quickly. Shoot for at least 50% of your cals via fats. This number can be as high as 70% however. I know it seems crazy but as long as you don't eat an obscene number of calories, you will lose weight eating as much fat as you want. Look at Atkins. It may be bad in the long run, but people lose weight on it at a rate of 1lb. per day when followed strictly.