Starting Keto Diet tomorrow...final thoughts and tips?

[Manny735]

Hello everyone:

Just got back from eating a really crappy mean with loads of carbs and calories...also picked up my groceries for my Keto diet which i am starting tomorrow.

Im looking for some last minute tips and advice please.

One of the great members on this site helped me with this plan...can i get some other opinions?

A little bit about me:

5"11
255 pounds(dont look it but feel it)
Most people dont beleive me they think i am 225..anyways

I train 6 days a week...45-60 minutes cardio and weights.

Heres my plan

Palumbo Diet (for 250lb man

Meal 1 6 whole *****-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=20with 1 tablespoon macadamia nut oil

Meal 5; 50 g whey with 2 tablespoon PB

Meal 6 6 whole eggs


Had a few questions:

Can i add condiments to my meats?and if yes what kind?

Also i love my coffee in the morning can i still have it and what kind?black(yuK)splenda and creme?

Also what time for my last meal?10pm?

I want to post pictures of my appearance today and then weekly new updates...where can i do this?


Thanks Manny

[jamyjamjr]

Hello everyone:

Just got back from eating a really crappy mean with loads of carbs and calories...also picked up my groceries for my Keto diet which i am starting tomorrow.
im not a big fan of keto, but what ever works for you

Im looking for some last minute tips and advice please.

One of the great members on this site helped me with this plan...can i get some other opinions?

A little bit about me:

5"11
255 pounds(dont look it but feel it)
Most people dont beleive me they think i am 225..anyways

I train 6 days a week...45-60 minutes cardio and weights.
keep the weights to 5 days a week, one muscle group a day, cardio at 6 days is okay, but nothing over 45min a day
Heres my plan

Palumbo Diet (for 250lb man

Meal 1 6 whole *****-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=20with 1 tablespoon macadamia nut oil

Meal 5; 50 g whey with 2 tablespoon PB

Meal 6 6 whole eggs

pay attention to your energy level... if you see it's lacking in the gym, add some natural oatmeal (no, not the stuff with the sugar in it) to your preworkout
Had a few questions:

Can i add condiments to my meats?and if yes what kind?
i would stick to lo carb condiments... learn to work with spices and anything that would be hot, spicy.. tabasco blah blah
Also i love my coffee in the morning can i still have it and what kind?black(yuK)splenda and creme? splenda and the right creamer is okay... learn to read nutrition labels

Also what time for my last meal?10pm?
right before you go to bed is okay, as long as it's clean.. i personaly do 1/2lb of london broil before i go to bed.. does me right
I want to post pictures of my appearance today and then weekly new updates...where can i do this?
there's a branch of this forum where you just post pics.. but your more then welcome to do it right here..

Thanks Manny

my advice is in bold.... good luck

[VeraDeMilo]

keep the weights to 5 days a week, one muscle group a day, cardio at 6 days is okay, but nothing over 45min a day

This is good advice for the beginning of the diet, but once your progress plateaus and weightloss comes to a hault, the changes to get over the hump are going to be the increase in stimulants/fatburners and/or the increase in cardio duration. Anything over an hour you should then split into two different cardio sessions the same day. But it is fine to do an hour and a half to even 2 hours of low intensity cardio a day towards the end of the diet. The diet itself is the last thing you alter.

pay attention to your energy level... if you see it's lacking in the gym, add some natural oatmeal (no, not the stuff with the sugar in it) to your preworkout

Please see his original post where he says he will be following Dave Palumbo's version of the keto diet. There is no place for your oatmeal suggestion in that diet. The 40-60 grams of indirect carbs he is getting daily from the diet is enough to fuel his weight training.

[jamyjamjr]

^^ like i said, im not a big fan of keto diets..

[Manny735]

half way through the day ..feeling very slugglish not really looking forward to the 530 pm workout...feel light headed...got a headache.

[VeraDeMilo]

Manny, you are pretty much going to feel like this all week. Your workouts are going to suck for the first week or so. The first time I ever ran this diet, I actually missed several of my lifts and just went home and napped afterwork. It will pass. The first week is the hardest. Stay with it.

[VeraDeMilo]

^^ like i said, im not a big fan of keto diets..

I understand that. And its not for everyone. But he asked for keto advice and you gave some advice that would sabatoge his diet.

[jamyjamjr]

i dont think 27g of a highly complex carb pre-workout would ruin his diet... iv lost 30 pounds eating less then 75g a day like this

[Manny735]

Manny, you are pretty much going to feel like this all week. Your workouts are going to suck for the first week or so. The first time I ever ran this diet, I actually missed several of my lifts and just went home and napped afterwork. It will pass. The first week is the hardest. Stay with it.

Thanks for the advice man..i just got back ...workout was not bad actually came home had my 5th meal of the day,,,,one more meal to go then hit the sack....its tought but now or never ...so gotta suck it up.

Cheers.

[Manny735]

i dont think 27g of a highly complex carb pre-workout would ruin his diet... iv lost 30 pounds eating less then 75g a day like this

Thanks for the advice but from research and limited knowledge the Keto diet does not work with oatmeal..the diet would be pointless if i did this..thanks for help anyways

[jamyjamjr]

keep us posted man, i'd love to know your results

[VeraDeMilo]

i dont think 27g of a highly complex carb pre-workout would ruin his diet... iv lost 30 pounds eating less then 75g a day like this

There are various forms of this diet. All are very different. Some allow you to basically binge on carbs 2 full days a week. Others allow direct carbs in moderation, some not at all.
Manny happens to be running the Palumbo version however, which is the strictest version of keto I have seen. You only get one meal containing direct carbohydrate ingestion a week. So thats why I said the advice for the oatmeal would not apply here specifically. And again, he will still be getting 40-60g of carbs per day indirectly, which will help fuel his weight training workout.

[Manny735]

I was wondering if its possible to add some kind of fiber supplement?

I think constipation is gonna be a huge issue here?

Also how about some vitamins?

Thanks for your time.

[VeraDeMilo]

Vitamins are always a must.

Yes you can throw in a fiber supplement like a metamucil or psyllium husk.

Have a serving of leafy greens like spinach or a cup of asparagus with 1 or 2 of your meals each day. Thats should also help. Just no colored veggies.

[Manny735]

Vitamins are always a must.

Yes you can throw in a fiber supplement like a metamucil or psyllium husk.

Have a serving of leafy greens like spinach or a cup of asparagus with 1 or 2 of your meals each day. Thats should also help. Just no colored veggies.

WHat kind of vitamins?

Metamucil the powder kind?

Please let me know how many times a day?

[VeraDeMilo]

WHat kind of vitamins?

Metamucil the powder kind?

Please let me know how many times a day?

Just get a good multi-vitamin

I use the Psyllium Husk powder and just throw it in with my protein shake. If you are getting servings of green veggies with 2 of your meals, then you should only need the psyllium husk once a day. You can have it a 2nd time if you like, but remember that besides the veggies, you are also getting fiber with the almonds and peanut butter

[Manny735]

So Day 3 is almost over just had my last meal....today went alot better.

I actually didnt take my fibre supplement and actually went to the bathroom 3 times today so dont feel constipated.

I know its only day 3 but i am feeling great...i dont know what it is but i feel there is light at the end of the tunnel...everyone at work thinks i am nuts.

I work in a office...and when they see me eating2 cans of tuna and a 1/2 cup of almonds...they give me stares..Like what a freak.

One guy said to me u gotta live a little...i just shook my head...i will start to live when i get healthy...no point living overweight,unhealthy,drinking booze excessively when you dont feel good or look good.

Please forgive me for my write up and feelings i am just using this so i can write down my feelings.

I started at 255...my short term goal is 230....long term goal is 210....i will get there eventually...just need to do this now.

Cheers and good night.

[Manny735]

Day 4 was over last night.

All is well so far...i have absolutely no issues going to the washroom which i thought was going to be and issue.

I guess the PB and almonds have enough fiber in them to keep me regular.

Day 5 today...feeling good...looking forward to my cheat meal on the 18th of April...

[Manny735]

Started Day 7 today.

Even though i might not be in ketosis yet i am looking leaner...it might be water weight or whatever but it looks good.

I still have 2 more weeks before i am gonna have a cheat meal.

Havent cheated yet nor do i have any plans to.

[VeraDeMilo]

Started Day 7 today.

Even though i might not be in ketosis yet i am looking leaner...it might be water weight or whatever but it looks good.

I still have 2 more weeks before i am gonna have a cheat meal.

Havent cheated yet nor do i have any plans to.

Sounds like its going well. The leaner look is definitely the water. More will come off. Don't hesitate to take your cheat meal on day 14 though, to keep your metabolism kicking and also replenish your glycogen stores.

[Manny735]

VeraDemilo,

Hey man...Day 14 falls on a Monday...i was wondering if its okay to just wait till day 19 as it falls on a Saturday?Or am i going to long with out replenishing my body?

Thanks in advance.

[rebelwithoutacause]

You sound like me mate! I started my keto diet today. I weigh 285 and am 6'ft. tall. I actually drink too much and have all the same feelings that you have when that guy was saying stupid stuff to you at work. Actually, Nark helped me with my diet. He gave me all the reading material I needed and everything except for creating the diet himself. He's a genius seriously. And to be honest, I think you probably already are in Ketosis, but if you want a sure way to find out, go to any drug store and they have keto-sticks. Urinate on them and they will tell you if your in ketosis. You should honestly have a weekly re-feed on carbs, but me, I am strictly keto for the first 4 weeks. PM me if you want and I will turn you on to some links that you could probably use right about now. Good luck mate.

[VeraDeMilo]

VeraDemilo,

Hey man...Day 14 falls on a Monday...i was wondering if its okay to just wait till day 19 as it falls on a Saturday?Or am i going to long with out replenishing my body?

Thanks in advance.

As long as you have been strict on the diet so far (Which it sounds like you have), think about taking your cheatmeal on day 12 which is also a saturday. If saturday is the day you want to cheat. Thats just about 2 weeks.

[Manny735]

As long as you have been strict on the diet so far (Which it sounds like you have), think about taking your cheatmeal on day 12 which is also a saturday. If saturday is the day you want to cheat. Thats just about 2 weeks.

K sounds good man ...i will play it by ear until Saturday ....either cheat meal on Saturday(day 12) o r i will wait till Day 19...my workouts are not really suffering even though i feel my muscles feel a little smallerr....which i am okay with...im want to get lean,skinny and then will look at adding some lean mass.

[Manny735]

You sound like me mate! I started my keto diet today. I weigh 285 and am 6'ft. tall. I actually drink too much and have all the same feelings that you have when that guy was saying stupid stuff to you at work. Actually, Nark helped me with my diet. He gave me all the reading material I needed and everything except for creating the diet himself. He's a genius seriously. And to be honest, I think you probably already are in Ketosis, but if you want a sure way to find out, go to any drug store and they have keto-sticks. Urinate on them and they will tell you if your in ketosis. You should honestly have a weekly re-feed on carbs, but me, I am strictly keto for the first 4 weeks. PM me if you want and I will turn you on to some links that you could probably use right about now. Good luck mate.

On most diets i have done in the past i have always gone off track....with this diet its a little different.

In the past when i said i was gonna eat healthy and workout...i would do it for a few days and then fall off as i would say to myself in my head i will workout harder tomorrow and be more watchful of what i eat...this would always get me nowhere...it has been a pattern for me for the last 15 years or so...(im 31 now)...the thing with this diet is that i know in my head that if i $uck up...im back to day one...which deters me from cheating...i dont want all the time i put in all week to go to waste....after i have rached ketosis ...and am allowed one cheat meal a week...i think i ca sustain this diet for a long time...i know they say i should not run this diet for more then 16 weeks...but i have read that some people actually live like this for years...is this true?Anyways its only been 8 days but i feel great...i feel clean,dont feel tired...dont know about weight loss yet but i sure feel leaner(yes i know its water)...will keep you guys posted on my progress.

Cheers

[rebelwithoutacause]

I have heard of people continuing this diet for years, although it is my personal opinion that you stop this diet after reaching your goal weight. Your body getting used to not performing a normal function like producing glycogen is a bad idea. Once you hit your long term goal weight, if you have a good diet, you could maintain your weight with ease. Once again, pm me for links to a healthy lifestyle diet for men. Good luck. Cheers!

[VeraDeMilo]

On most diets i have done in the past i have always gone off track....with this diet its a little different.

In the past when i said i was gonna eat healthy and workout...i would do it for a few days and then fall off as i would say to myself in my head i will workout harder tomorrow and be more watchful of what i eat...this would always get me nowhere...it has been a pattern for me for the last 15 years or so...(im 31 now)...the thing with this diet is that i know in my head that if i $uck up...im back to day one...which deters me from cheating...i dont want all the time i put in all week to go to waste....after i have rached ketosis ...and am allowed one cheat meal a week...i think i ca sustain this diet for a long time...i know they say i should not run this diet for more then 16 weeks...but i have read that some people actually live like this for years...is this true?Anyways its only been 8 days but i feel great...i feel clean,dont feel tired...dont know about weight loss yet but i sure feel leaner(yes i know its water)...will keep you guys posted on my progress.

Cheers

Don't worry about you muscles looking smaller. After your cheat meal they will fill back out. Judge your body then.

Dave advises to run HIS verison of the diet for no more than 16 weeks generally. His is geared toward bodybuilding contest preparation.. However there are many forms of keto and yes, some can be ran for years. But thats more like some of the other versions, where you carb up all weekend long or have a low amount of direct carbs daily.

In theory you can actually use the ketogenic diet for bulking purposes. This is extremely difficult though. (And expensive)