keto diet

**joebailey1271** · 03-07-2012, 12:40 AM

My keto diet. Which do you think would be better. 5'10, 220 18%bf.
cal/protein/fat/carb

diet #1
m1 steak 5oz 312/28/22.5/0
m2 whey 2 200/50/0/0
evvo 120/0/14/0
m3 same as 1
m4 same as 2
m5 whey 200/50/0/0
pb 200/6/16/6
m6 same as 1

all steak meals will have greens with them/ green beans or brocoli

totals 1976/240/111.5/6 carbs not including from greens but will be equal 20 or less

Diet 2 m1 steak 5oz 312/28/22.5/0
m2 whey 1 100/25/0/0
evvo 2 240/0/28/0
m3 same as 1
m4 same as 2
m5 whey 1 100/25/0/0
pb 1 200/6/16/6
m6 same as 1
all steak meals will have greens with them/ green beans or brocoli

totals 1916/165/139.5/6 carbs not including from greens but will be equal 20 or less

Weights sun-wed, light cardio after, also on thursday/friday light cardio, sat. rest, saturdays meals will be same except i will have a cheat meal for my last meal, which will be at least 150 to 200 carbs and will be 1000 calories above my set amount of calories. I ried the carb up of at least 6 to 700 carbs, not for me, takes too long to get back to ketosis, plus i dont wanna run around all day sat. bloated.

Please comment, also thought about cutting calories to around 1550 on thursday and friday, in which the calories would come out of the fats, protein would stay constant.

**Razor** · 03-07-2012, 01:04 AM

Fireguy knows a lot about this subject. Im sure hell chime in.

**Back In Black** · 03-07-2012, 02:32 AM

Did you read Top's thread about keto?

Razr - don't see you in here much!

**joebailey1271** · 03-07-2012, 02:42 AM

Thanks Razr. I did not see it, where is it located SteM.

**Back In Black** · 03-07-2012, 03:07 AM

Originally Posted by joebailey1271

Thanks Razr. I did not see it, where is it located SteM.

Search 'cyclic ketogenic diet' started by TOP.

**joebailey1271** · 03-07-2012, 04:07 AM

Ok thanks, i will look that up.

**joebailey1271** · 03-07-2012, 04:16 AM

Hey SteM, I think I might just do carb cycling, tired of not having energy to workout.

**jypoll** · 03-07-2012, 09:39 AM

i like diet 2, diet 1 has too much protein for a keto diet,

it says 6g of carbs? if that is your total then you are not eating enough brocolli, i would suggest upto 2 cups of chopped brocolli

**joebailey1271** · 03-07-2012, 09:43 AM

Yea your right jypoll, dieting sucks, even though its working, you allways want to change for whatever reason, carb cycling looks good, but its basically a CKD with your carbs spread out instead of carbing up on that one or two days a week

**jimmyinkedup** · 03-07-2012, 10:06 AM

Originally Posted by joebailey1271

Hey SteM, I think I might just do carb cycling, tired of not having energy to workout.

I think the biggest culprit of this is the way people structure their workouts running keto. You need to change split and workout frequency while on keto in my experience to eliminate this. Ive always dome best with an upper lower split - mon and tues and full body depletion friday. carb up following depletion workout. Doing this improves the way I feel as well as my results.

***D7M*** · 03-07-2012, 10:24 AM

I actually think you can increase total cals a little.

What's your cardio schedule?

Also you need more variety: lean meats other than steak: turkey, fish, chicken.

EFAs other than EVOO: walnut oil, fish oil, avacado oil, etc.

Salmon is also great for these type of diets.

**Razor** · 03-07-2012, 10:54 AM

Originally Posted by SteM

Did you read Top's thread about keto?

Razr - don't see you in here much!

Im getting ready to prime for a cycle so Im soaking it up here

**joebailey1271** · 03-07-2012, 11:13 AM

Originally Posted by jypoll

i like diet 2, diet 1 has too much protein for a keto diet,

it says 6g of carbs? if that is your total then you are not eating enough brocolli, i would suggest upto 2 cups of chopped brocolli

Oh nah man, i eat the brocoli, i just dont consider in the calorie mix, its a little over 20 before fiber, so about a 100 extra calories

**joebailey1271** · 03-07-2012, 11:14 AM

Originally Posted by Razr.

Im getting ready to prime for a cycle so Im soaking it up here

Yea i searched for his thread but it didnt come up

**joebailey1271** · 03-07-2012, 11:18 AM

Originally Posted by D7M

I actually think you can increase total cals a little.

What's your cardio schedule?

Also you need more variety: lean meats other than steak: turkey, fish, chicken.

EFAs other than EVOO: walnut oil, fish oil, avacado oil, etc.

Salmon is also great for these type of diets.

yea your right, im gonna have to up my calories, my lean weight is 180, just got my bf checked by a hot chick at golds gym, so i felt even more fat than usual, i asked her if she like teddy bears,

**joebailey1271** · 03-07-2012, 11:25 AM

Originally Posted by D7M

I actually think you can increase total cals a little.

What's your cardio schedule?

Also you need more variety: lean meats other than steak: turkey, fish, chicken.

EFAs other than EVOO: walnut oil, fish oil, avacado oil, etc.

Salmon is also great for these type of diets.

Yea, i like fish oil, but i took some about 3 weeks ago, made me itch all over. im allergic i guess, only took me about 3 days to figure that out. Regular fish I can eat, i dont know why im allergic to that. I am allergic to shrimp though, even when i just use it for fishing my hands itch.

**joebailey1271** · 03-07-2012, 11:37 AM

Originally Posted by D7M

I actually think you can increase total cals a little.

What's your cardio schedule?

Also you need more variety: lean meats other than steak: turkey, fish, chicken.

EFAs other than EVOO: walnut oil, fish oil, avacado oil, etc.

Salmon is also great for these type of diets.

cardio, i usually do after lifting because thats when all the glycogen is gone and i guess it forces me to burn bodyfat. I been doing this since january, but I have been eating close to 3000 calories during the week,

weights, i been lifting total body 3/week with 60% of my 6 to 8 range, then alternate that with heavy lifting the next week. My joints actually feel good doing this, not allways pounding them with heavy weights

My diet basically has been tons of meat, not really sure about the calories, but i know its at least 3000, slow weight loss, 230 in jan at 25%, 220 today with 18%. All the meals I have been eating have been fixed by cafeteria workers, I work in a man camp, well basically oil fiels, so they cook all the steak/chicken u want

**Back In Black** · 03-07-2012, 11:56 AM

Originally Posted by Razr.

Im getting ready to prime for a cycle so Im soaking it up here

Drink it up dude!

**Back In Black** · 03-07-2012, 11:57 AM

Originally Posted by joebailey1271

Yea i searched for his thread but it didnt come up

http://forums.steroid.com/showthread...ake-a-new-diet....

**joebailey1271** · 03-07-2012, 11:58 AM

Originally Posted by jimmyinkedup

I think the biggest culprit of this is the way people structure their workouts running keto. You need to change split and workout frequency while on keto in my experience to eliminate this. Ive always dome best with an upper lower split - mon and tues and full body depletion friday. carb up following depletion workout. Doing this improves the way I feel as well as my results.

The only problem about doing the upper lower split, its taxes your energy, for example i ate 750 carbs this saturday, clean, with only 12grams of fat. I was allready in ketosis by sunday night, so when i was lifting, i did chest/abs, if i would have added back, it would have been a waist of a workout, i was too taxed to do deadlifts heavy anyways.

Yea i did the depletion workout sat, im only carbing up one day, Shoot after that i couldnt even flex my bicep. Pretty awesome the way that worked out.