is this a Keto Diet?

[Rocky0019]

Hello friends,

I am planning and trying to follow a keto diet

today I ate

200g Brocolli
50g Strawberries
800g Chicken
20g Canola Oil

This makes up
128g Fat, 200g Protein, 28g Carbs (Roughly 2200 Cals)

Please review and correct my diet as I think the Calories are little high. I think I should drop 500 Cals
please tell your views
I want to lose fat as fast as possible

I am 21yo, weigh 198 pounds and 5'10'' tall
TDEE roughly 2400-2600 Cals

thankyou

[Rida5d]

I'm sure u know that unless you are in a caloric deficit no diet will make you lose weight .. If you are sure about your tdee then start with 500 cals deficit..
Adjust from there

And yes , the lay out of the diet looks like a keto diet.

[Rocky0019]

Thankyou bro... I think I should Lower the Chicken to 500gm and Up the oil uptake a bit and consume about 1500-1700 Cals Daily
that should do fine... isnt it?

[energizer bunny]

you should of just put this in your other thread...........

definitely a better set up.......if you want to drop calories, drop them from your protein...try it for a few weeks then make adjustments.

[Rocky0019]

sure bro I will do the same... I want to lose weight fast but dont want to crash my system
so I will consume no more than 1500-1700 cals a day
1500-1700 cals okay ?

[jimmyinkedup]

Id shoot for around 1900 cals personally but see what works for you. 1700 on keto plan will work provided fats are high enough and carbs low enough..

[Rocky0019]

is 28g carbs too much bro?

[Rida5d]

is 28g carbs too much bro?

As long you are under 50 gms ketosis will occur at most of the cases..
Personally I aim for lower than 25..

If my work outs are screwed up, I modify to a TKD

[Rocky0019]

Actually bro I dont care about workouts.. They are already screwed up bcoz I am new in this section and trying a lot to achieve ketosis

When I am not able to workout I do jogging till I can do
when I get exhausted enough I start walking

I sit after burning like 300-400 Cals

Since My first Aim is to lose 10% bodyfat in 3 monthss

[Rida5d]

Actually bro I dont care about workouts.. They are already screwed up bcoz I am new in this section and trying a lot to achieve ketosis

When I am not able to workout I do jogging till I can do
when I get exhausted enough I start walking

I sit after burning like 300-400 Cals

Since My first Aim is to lose 10% bodyfat in 3 monthss

Remember this : if you are concerned about fat loss , and if u have to pick only one between cardio or weight lifting , pick up the weight lifting

Cardio has it's place , always.. But for fat burning maximization you gotta lift weights.

[energizer bunny]

Actually bro I dont care about workouts.. They are already screwed up bcoz I am new in this section and trying a lot to achieve ketosis

When I am not able to workout I do jogging till I can do
when I get exhausted enough I start walking

I sit after burning like 300-400 Cals

Since My first Aim is to lose 10% bodyfat in 3 monthss

youd be better off losing less body fat and keeping as much muscle as possible........if you straight keto and dont lift you will be skinny......sure you dont want that.

[Rocky0019]

i am doing both bro
lifting weights 6x a week and cardio daily(Not very intense but I do daily and burn upto 300-400 cals from it)

but since diet is quite low I cant lift weights very much
I do 4-5 Exercises daily 3 Sets for each exercise

is it enough?
or I should increase something to achieve my goals?

thankyou for replying

[energizer bunny]

Remember this : if you are concerned about fat loss , and if u have to pick only one between cardio or weight lifting , pick up the weight lifting

Cardio has it's place , always.. But for fat burning maximization you gotta lift weights.

If you do this and i would recommend you do!......then you need to be doing a ckd or tkd (as stated in other posts)

[energizer bunny]

i am doing both bro
lifting weights 6x a week and cardio daily(Not very intense but I do daily and burn upto 300-400 cals from it)

but since diet is quite low I cant lift weights very much
I do 4-5 Exercises daily 3 Sets for each exercise

is it enough?
or I should increase something to achieve my goals?

thankyou for replying

Then you dont want to be doing a straight keto diet!........look into ckd/tkd as previously stated in other posts.......good luck.

[Rocky0019]

thats great

and bro currently I am at 20% body fat (1-2% more or less)

is losing 10% body fat in 3 months a realistic goal

If I aim to achieving 10-12% body fat after 3 months?

[Rida5d]

youd be better off losing less body fat and keeping as much muscle as possible........if you straight keto and dont lift you will be skinny......sure you dont want that.

I second that..

Op:
I approached Atkins (a stupid keto diet with no calories restriction) , I lost lots of weight , but I ended up looking like shit.. Guess what? I was not lifting weights..

Do not do my mistake.

[Rocky0019]

lol definately bro...
what I am thinking is the time I will reach 15% body fat, I will start Lean Bulking as we see in CKD and TKD diets
fat loss will be slow but I will gain some muscle that time and should end up in good body
I want to lose these 5-7% on a fast rate bro this is my problem

what do you think?

[energizer bunny]

thats great

and bro currently I am at 20% body fat (1-2% more or less)

is losing 10% body fat in 3 months a realistic goal

If I aim to achieving 10-12% body fat after 3 months?

That depends on so many variables mate.........its a lot to ask in 3 months. so IMO id say no. just aim to look the best you can. be strict, consistent, lift weights, take photos, if you are not changing then adjust your calories........you can make great progress in 3 months even if you dont get to the body fat you like.

[Rocky0019]

lol definately bro...
what I am thinking is the time I will reach 15% body fat, I will start Lean Bulking as we see in CKD and TKD diets
fat loss will be slow but I will gain some muscle that time and should end up in good body
I want to lose these 5-7% on a fast rate bro this is my problem

what do you think?

And yeah I am currently lifting weights but not at that intensity or strength
as I think something is better than nothing

[din'e warrior]

The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.

Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs