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.