Keto diet help

[lestat88]

Hi Guys,

I know my past diet's haven't been the best, but hopefully, after my 6 weeks of dbol and now onto my PCT, I can start a Keto diet. Shift work is my biggest killer, but hopefully I can clean up my diet, and then work on my sleeping pattern after that. I have used the CKD Calculator for Dummies to get my "stats"

Here it goes:

Age: 22
Weight: 187.17lbs (84.9kg)
Height: 69.68" (177cm)
BF%: ~15%

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE)
Calories Grams
Fat 311 35
Protein 144 36
Carbs 24 6
Total 479

The above is for 5 meals per day excluding PWO

1 whole Egg 6 0 5
2 Egg White 12 1 0
100g Hamburger 12 2 22
25g Tasty Cheese 6 0 8

Total 36 3 35

Is what I can make out to be a "perfect meal" but I don't want to have to eat this 5 times a day.

Any ideas?

[bigcwithane]

Lean meat sources, chicken, 90 10 beef, steak eggs
Fat sources nuts, good oils(evo,almond)natty pb, nuts, cheese,avacados check all the carbs tho. You want to keep them as low as possible

[lestat88]

Thanks heaps, I think I have it sorted now.

Breakfast Protein Carbs Fat
Egg 6 0 5
Egg White 6 0 0
Egg White 6 0 0
Egg White 6 0 0
Egg White 6 0 0
olive oil 0 0 13.7
Almonds 6.6 1.3 16.6

Lunch Protein Carbs Fat
Tuna 14.5 1.1 6.7
Tuna 14.5 1.1 6.7
Almonds 6.6 1.3 16.6
Mayo 0 2 5.4

Afternoon Tea Protein Carbs Fat
Hamburger 23.6 1.2 20.1
Cheese 5.6 0 7.1
Cheese 5.6 0 7.1

Dinner Protein Carbs Fat
Hamburger 23.6 1.2 20.1
Cheese 5.6 0 7.1
Egg 6 0 5

Evening Protein Carbs Fat
Almonds 6.6 1.3 16.6
Almonds 6.6 1.3 16.6
Casein 24 3 1

Total 179.4 14.8 171.4
Target 180 30 173

I'm just under in all Protein, carbs and fat

Then for the carbup days
Breakfast Protein Carbs Fat
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8
250ml No Tone Milk 10 14 0.25
Oats 5.1 22.7 3.5

Lunch Protein Carbs Fat
Pizza 43.2 100.8 44.8
250ml No Tone Milk 10 14 0.25

Afternoon Tea Protein Carbs Fat
Oats 5.1 22.7 3.5
Oats 5.1 22.7 3.5
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8

Dinner Protein Carbs Fat
Lasagne 24 66 10.4
Garlic Bread 2.9 13.2 6
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8
Billabong 2.9 13.6 1.5

Evening Protein Carbs Fat
Casein 24 3 1
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8
Bread 2 Slices 6.2 29.4 1.8
Billabong 2.9 13.6 1.5

Total 203.4 629.7 96
Target 161 637 75

Over protein by a fair bit, under carbs and over in fat, so I'm thinking of swapping some Bread with some rice

[bigcwithane]

Use begals or some cereal its real low in fat buy some fat free fig newtons, rice cakes white rice try to drop pizza there is a little to much fat in there and the lasagna be careful with the cheese

[lestat88]

I have changed my Carb-up day's lunch to

Lunch Protein Carbs Fat
Ravioli 18.9 69.1 10.3
Ravioli 18.9 69.1 10.3
Pasta Sauce 3 8.8 2.1

which now changes the totals to

Total 185.2 634.7 70.65
Target 161 637 75

Just under the fat and carbs but over in the protein still, which "should" be ok.

I have also decided that Sunday through to Friday will be my Keto days and Saturday will be my Carb up day.

Any feedback will be greatly appreciated

[gbrice75]

Ima let you guys work this out, lol i'm so bored and drained from dealing with keto diets... =\

[MuscleScience]

So whats the question? or is there one???

[lestat88]

just general thoughts, maybe recommend any changes, if there needs to be.

I'm guessing there needs to be some sort of changes or it's not ideal from gbrice75's response

[marcus300]

You should do a lot more research on first time cycles because dbol only isnt the best cycle to do at your age and stats. You also dont want to implement a keto diet while in your pct, bad idea!! it will rob you of all your muslce tissue and that's if you built any with the cycle in question.

[lestat88]

sh*t, yeah I know first cycle dbol only wasn't the best, but was all I could acquire at the time. I have now got Test E and dbol with more clomid and tamox, but I will need to finish my PCT first and clean up my diet. If keto is not the best for PCT, I will wait. Just from reading I thought that the Keto would help elevate natural test levels, but I will continue researching. Thanks for your assistance