Nutrition help

[newbie2104]

Stats: weight 76kg height 5ft6 bf 14% age 19 currently on a keto diet.
Goals: trying to drop bf to 6-8% please help with diet.

Breakfast: 4eggwhites with olive oil
Snack 1:Protein shake and almonds
Lunch: 2 cans of tuna and an avacado
Snack 2: almonds and chicken breast
Post work out: protein shake and banana
Dinner a meat of some sort with broccoli and spinach

[Back In Black]

Diet macros?

Any refeed days?

Training style?

How long have you been on it?

With eat results?

Why keto!

[JWP806]

You need to keep track of your macros (protein, carbs, fats). You also need to calculate your TDEE and use that as a rough estimate of the calories that you need to maintain. A good rule of thumb is LBMx15 for your TDEE and then add 300-500 cals for bulking or subtract 300-500 cals for cutting.

Do you have any idea of how many calories you are taking in a day?

[newbie2104]

Diet macros?

Any refeed days?

Training style?

How long have you been on it?

With eat results?

Why keto!

Refeed days Friday night to Saturday night
Weights 5x a week, cardio 3-5
2 weeks, with nice results.
I got told to try it and haven't looked back since

[Back In Black]

Macro's?

Standard workouts? Any depletion workouts?

What were your starting stats?

We're you considering using it on cycle?

[newbie2104]

You need to keep track of your macros (protein, carbs, fats). You also need to calculate your TDEE and use that as a rough estimate of the calories that you need to maintain. A good rule of thumb is LBMx15 for your TDEE and then add 300-500 cals for bulking or subtract 300-500 cals for cutting.

Do you have any idea of how many calories you are taking in a day?

Yeah I do sorry I should've been more specific.
Roughly 2500 cals a day
I try and get 175 grams of protein
150-170grams of healthy fats
And 0-50 grams of carbs

[newbie2104]

Macro's?

Standard workouts? Any depletion workouts?

What were your starting stats?

We're you considering using it on cycle?

Different muscle group each day sets of 3x8 with 5-6 different exercises.

Started at 20%bf

Yeah I considered using it on a tren a and test prop cycle but was quickly told I was to young

[Back In Black]

How long has it taken to drop that 6%?

You are ingesting approx 2100cals on your normal days. That's not far off your maintenance calories. Then, with your (I assume huge?) refuges, you are adding more calories. I assume your weight loss is pretty slow?

Read this

http://forums.steroid.com/showthread...c#.UPWEDr8gGc0

Particularly the part on workouts.

And I would NEVER include fruit on keto, way too many carbs!

[Jonnyg419]

Dude, weight loss really seems to be your main goal, you can make huge strides without the use of steroids , after you have learned how to successfully put on and take off weight naturally, then after you hit 25 years old, than maybe you should consider juicing.