Keto diet Critique and questions?

[go4gold]

Meal #1: 3 Omega-3 eggs and ½ chicken sausage F-21.5, C-4.5, P-24.5

Meal #2: 4oz Chicken and ¼ cup Pecans F-21, C-4, P-29

Meal #3: Protein shake and a 1 tbls of Peanut Butter F-8, C-3, P-39.5

Meal #4: 4oz Chicken and 1 omega 3 Eggs
and 1 cup salad and 1 tbls fish oil. F-19.5, C-4, P-32

Meal #5: Protein shake and a 1 tbls of Peanut Butter F-8, C-3, P-39.5

Meal #6: 2 Omega-3 Eggs F-10, C-3, P-12

Total: F-88, C-21.5, P-176.5

Calories = 1584

RMR: Calories = 1775

Cheat meal once a week after the first two week

Stats- age 35 5'6" 163.6 lbs EST BF%-18% started at 3/24
Bench- 315lbs, squat- 400, clean- 280

So I am doing the Palumbo diet template kind of, which seems to work best. Since starting the diet, I have have gone up to 170lbs even though I am hypo-caloric and strength is still increasing. I do appear leaner. I monitor skin folds measurements to monitor my progress, not concerned with my weight. Energy level is fine and feel pretty ok overall. Now I have never been one to get that extreme leanness and hit the 10% or lower mark, maybe I never stuck with it long enough. I plan to stick with the diet 24 weeks. I figure just under a lb of fat loss a week should be good at this pace, so in theory about 20 lbs of fat, trying to spare muscle also. I am trying to just be patient and not rush the fat loss, continue my lifting and light cardio and keep this pace. Is this very reasonable to all those lean bodybuilders for a goal and for a time frame. I want that midsection gone and for those abs to show nicely of course. I get lean everywhere else, but that damn mid section. And I will mention the fact that I am doing a tren/prop cycle the first 8 weeks and the last 8 weeks. Not concerned about my weight in the end as long as strength and fitness is still there and weight is about 155 to 170 range, just want that stubborn belly fat gone completely, really want those abs to show and have that small waist. so 24 week strict to this diet, any opinions and are goals reasonable for those that have very lean mid sections? Just want to know if I seem to be on track to the experts out there.

[Mr. Small]

Are you sure to go from 18% to about 10%, you need to lose 20lbs of fat?

The tren caught me by suprise there, i assumed you were going all natural.

[go4gold]

20 lbs of fat roughly over 24 weeks. Lets put it this way, I am sure I wont complain about 11%, But just want to be lean for once

[kaptainkeezy04]

I haven't tried the palumbo version of the keto diet, but I am in ketosis, and I will never go back to dieting with carbs. EVER. My results are great. 20 lbs of fat in 24 weeks is a realistic goal with prop and tren. I would add clen in the mix if I were you.

[go4gold]

I haven't tried the palumbo version of the keto diet, but I am in ketosis, and I will never go back to dieting with carbs. EVER. My results are great. 20 lbs of fat in 24 weeks is a realistic goal with prop and tren. I would add clen in the mix if I were you.

Thanks man, I agree, No carbs is the way to go. I just want to stick to a meal plan for longer the 12 weeks to see if the fat will keep coming off. Its getting to that point that sucks, the patience is the hard part. But I am going to stick it out for the 6 months and even after that should still be on a lower carb diet, but just wont be as extreme as long as I am decently lean and can stay there. Yikes, the clen never worked for me, always interfered with my lifting causing me to cramp like no other, so I avoid it. I will keep you guys updated. I have been pretty lean before, but getting down those few extra percentages is so tough, just never stuck it out I guess, I am hopeful.

[money1994]

So I am a noob and I don't wanna interfere with your post but just a question on your diet as I really like it. Can I tune this to about 400 Calories less than my RDA? It seems like a great diet. If yes I will take Before and after Pics to show my progress . Thanks and Good Luck

[Docd187123]

I would add if you plan on sticking to this diet for a while, you do a high carb and high calorie refeed day and reduce the total fat intake if needed so you don't go too far over with cals. This helps prevent down regulation of many important metabolism hormones. In less lean ppl once every ~2wks should be fine but as you get leaner <15% you'll need to do it more often.

[go4gold]

I would add if you plan on sticking to this diet for a while, you do a high carb and high calorie refeed day and reduce the total fat intake if needed so you don't go too far over with cals. This helps prevent down regulation of many important metabolism hormones. In less lean ppl once every ~2wks should be fine but as you get leaner <15% you'll need to do it more often.

I might increase my cheat meal to a cheat day like your said when my BF% starts to hit lower numbers. But not doing more then one day cheat. The cheat meal for now feels fine. So you are saying drop my fat intake just on the days I cheat, right? How low should I drop it and what carbs do most people refeed with. I hear high GI is usually best for cheats for replenishing glycogen, is this correct?

[Docd187123]

I might increase my cheat meal to a cheat day like your said when my BF% starts to hit lower numbers. But not doing more then one day cheat. The cheat meal for now feels fine. So you are saying drop my fat intake just on the days I cheat, right? How low should I drop it and what carbs do most people refeed with. I hear high GI is usually best for cheats for replenishing glycogen, is this correct?

As soon as you begin dieting down your body begins an adaptation process to prevent against it bc it prefers staying within a marginal range. The effects aren't drastic in those with higher bodyfat until after sustained dieting but these effects amplify as you get leaner. A cheat day to me is very different than a refeed. Cheat implies 'cheating' your diet and/or eating gluttonously bc a diet is overly restrictive. On the other hand, a refeed is a structured day of dieting where cals and carbs are increased to counter the down regulation of leptin, ghrelin, and the like.

If you're 18% then I'd say a refeed every 10-14days is plenty. As you get sub 15% you may need to go every 7-10days and from there as you get even leaner you'd increase to weekly refeeds.

You don't need a crazy amount of calories but the cals should go to around maintenance levels or slightly higher and carbs should be no less than 250g at this point sometimes more is necessary. To increase carbs by this much while relatively maintaining protein you may need to decrease some dietary fat that day to prevent from going 1000cals above maintenance for example. You simply drop them low enough to accommodate the increased carbs.

Any carb source is good for this purpose. GI is irrelevant to our purposes. It's a trivial scale designed for diabetics not ourselves. Simply choosing sources of carbs you enjoy eating is sufficient so rice, pasta, potatoes, veggies, bread, oats, beans, and plenty more to choose from.

[go4gold]

As soon as you begin dieting down your body begins an adaptation process to prevent against it bc it prefers staying within a marginal range. The effects aren't drastic in those with higher bodyfat until after sustained dieting but these effects amplify as you get leaner. A cheat day to me is very different than a refeed. Cheat implies 'cheating' your diet and/or eating gluttonously bc a diet is overly restrictive. On the other hand, a refeed is a structured day of dieting where cals and carbs are increased to counter the down regulation of leptin, ghrelin, and the like.

If you're 18% then I'd say a refeed every 10-14days is plenty. As you get sub 15% you may need to go every 7-10days and from there as you get even leaner you'd increase to weekly refeeds.

You don't need a crazy amount of calories but the cals should go to around maintenance levels or slightly higher and carbs should be no less than 250g at this point sometimes more is necessary. To increase carbs by this much while relatively maintaining protein you may need to decrease some dietary fat that day to prevent from going 1000cals above maintenance for example. You simply drop them low enough to accommodate the increased carbs.

Any carb source is good for this purpose. GI is irrelevant to our purposes. It's a trivial scale designed for diabetics not ourselves. Simply choosing sources of carbs you enjoy eating is sufficient so rice, pasta, potatoes, veggies, bread, oats, beans, and plenty more to choose from.

So just to make sure, Drop fat intake and increase carb intake (>250G), but still be at BMR for calorie total on refeed days. I can refeed in those increments no problem. Thanks bro, Really helpful and giving me some reassurance that I am on track. I will stick this diet plan out for the 6 months at least til I am as lean as I hope to get( Obviously something sustainable). The diet also states when you reach your goal, to jump carb intake to 100g a day and add 30g each week until you think you might be gaining fat again, then cut it back 30g. This should be the sweet spot. I still assume you do a refeed every so often though. I do like this diet plan, very very simple. and it does seem to work, just going to stick to it all the way through

[Docd187123]

So just to make sure, Drop fat intake and in increase carb intake (>250G), but still be at BMR for calorie total. I can refeed in those increments no problem. Thanks bro, Really helpful and giving me some reassurance that I am on track. I will stick this diet plan out for the 6 months at least til I am as lean as I hope to get( Obviously something sustainable). The diet also state when you reach your goal, to jump carb intake to 100g a day and add 30g each week until you think you might be gaining fat again, then cut it back 30g. This should be the sweet spot. I still assume you do a refeed every so often though.

Are you basing your diet off BMR or TDEE? It should be the latter not the former just in case you're not.

But basically yes, that's what I'm saying. Carbs are the only macro that have shown to be able to prevent the hormones from down regulating. Fat and protein just won't do it. You're definitely on the right track, a tweak here and there could always be made but by and large you've got your plan down pretty good IMO.

If you're eating at eucaloric or hyper caloric (maintenance or bulking) there's no need for refeeds to prevent the down regulation but carb refeeds can still be helpful in the case of keto dieting to replenish minimized glycogen stores.

[go4gold]

I guess I ment to say TDEE for the total on the refeed day. I try and think Im more sedentary then I really am, I just want to make sure I lose as much fat as possible. I am cutting, but I am still gaining weight, but getting leaner 4 weeks in. I am hypo caloric right now. Must be the tren and prop. Like I said before, If I can maintain about a .5-1 lb of fat a week, that would be a great pace, I am in no hurry now, trying the slow approach. slow and steady

[Docd187123]

I guess I ment to say TDEE for the total on the refeed day. I try and think Im more sedentary then I really am, I just want to make sure I lose as much fat as possible. I am cutting, but I am still gaining weight, but getting leaner 4 weeks in. I am hypo caloric right now. Must be the tren and prop. Like I said before, If I can maintain about a .5-1 lb of fat a week, that would be a great pace, I am in no hurry now, trying the slow approach. slow and steady

Gotcha! I think your head is in the right place and it's usually the limiting factor when ppl's ail in their diet. I'm very exicted to see what you can accomplish in the coming months. Best of luck to you brother.

[go4gold]

Gotcha! I think your head is in the right place and it's usually the limiting factor when ppl's ail in their diet. I'm very exicted to see what you can accomplish in the coming months. Best of luck to you brother.

Thanks man, Feel like I am one the right track for once and in the right mind set and realistic. I will keep you definitely posted.