some keto help

[dj87]

Ok so im going to do the keto diet, I was doing some more reading on it lastnight and everywhere I read said its 1cal per pound of bodyweight, now for me being 315 I think 3000cal's a day would be way to much. What do you guys think. I didn't start with what my meals are going to be yet because I wasn't sure if that many cal's perday was right.

Thanks
DJ

[jamyjamjr]

you need your bmr/tdee... here, it's in my sticky...


Welcome to VIP boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymotion.com/video/x2s...ar-pt1_extreme

http://www.dailymotion.com/video/x2s...ar-pt2_extreme

http://www.dailymotion.com/video/x2s...ar-pt3_extreme

http://www.dailymotion.com/video/x2s...ar-pt4_extreme

http://www.dailymotion.com/video/x2s...ar-pt5_extreme

http://www.dailymotion.com/video/x2s...ar-pt6_extreme



You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

[makod]

go through jamys post he will help you.

as far as working out the cals for a keto diet. i learnt that you find the amount of cals it takes your body to cut (formulas above) then half that and thats the amount of cals for pro/fat.

so if it takes 2000cals for me to cut. then 1000cals comes from protein and the other 1000 comes from efas. 250g pro 110g fat

[dj87]

Srry been really busy the past couple days, but sometime 2morrow ill figure all that out for you guys.

Jamy dude I've seen what you can do for other people would you be willing to help me plan a diet out, just tell me everything you would need from me and ill put it up sometime tomorrow.

Thanks

[jamyjamjr]

Srry been really busy the past couple days, but sometime 2morrow ill figure all that out for you guys.

Jamy dude I've seen what you can do for other people would you be willing to help me plan a diet out, just tell me everything you would need from me and ill put it up sometime tomorrow.

Thanks

just make sure you do everything in the sticky i posted.. we can get started after that..

[dj87]

just make sure you do everything in the sticky i posted.. we can get started after that..

ok here it is

age-22

weight-320

height-6'4"

bf-31-33% last time checked 2 weeks ago was 32%

goals.. be specific- id love to drop down to about 230-250 and see what the looks and feels like then either build more from there or keep droping weight.

BMR=2537.85 used first formula

TDEE=4377.799

my training goes like this

Mon- Chest/tris cardio after doing work out for about 20-30 mins

Tues-Back/ abs

Wens Shoulders/cardio for about 20mins after work out

Thurs-Bi's/Tris(light for high reps)/do cardio for 20mins again after workout

fri-legs/abs no cardio(i work legs very hard)

[jamyjamjr]

thats funny bro, your stats are EXACTLY like mine before i learned how to diet correctly..

im gonna make a mission out of you..

keto is a great way to lose weight...

your bmr/tdee looks very off.. show me how you got that..

[dj87]

thats funny bro, your stats are EXACTLY like mine before i learned how to diet correctly..

im gonna make a mission out of you..

keto is a great way to lose weight...

your bmr/tdee looks very off.. show me how you got that..

lol i thought it looked very high

but i took 320(my weight)x.31(BF%)=99.2

320-99.2=220.8

220.8/2.2=100.36

370 + (21.6 x 100.36) =2537.77 BMR

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55/ changed it to moderatetly cause i had to stop basketball on wensday
2537.77(BMR)x1.55=3933.55

ands that hows i got it maybe im missing something

[jamyjamjr]

lol i thought it looked very high

but i took 320(my weight)x.31(BF%)=99.2

320-99.2=220.8

220.8/2.2=100.36

370 + (21.6 x 100.36) =2537.77 BMR

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55/ changed it to moderatetly cause i had to stop basketball on wensday
2537.77(BMR)x1.55=3933.55

ands that hows i got it maybe im missing something

how'd u get your bf checked??
would u be willing to send me a pic

[dj87]

[QUOTE=jamyjamjr;4873345]how'd u get your bf checked??
would u be willing to send me a pic?

i got it checked at my gym, it was on a scale
yea i can send you one i woud have to wait for my gf to get home so she can take a good pic

[jamyjamjr]

i got it checked at my gym, it was on a scale
yea i can send you one i woud have to wait for my gf to get home so she can take a good pic

it was an electronic scale huh?? those are crap.. shoot me that e-mail

[premedreject]

Hey DJ, I've done keto diet a couple time ,and lost a great amount of weight, but i had to stop, because my breath started smelling so foul and disgusting. It was this sweet-dog-shit type smell. So use your GF as a monitor to see if your breathe starts smelling rancid.

[dj87]

Hey DJ, I've done keto diet a couple time ,and lost a great amount of weight, but i had to stop, because my breath started smelling so foul and disgusting. It was this sweet-dog-shit type smell. So use your GF as a monitor to see if your breathe starts smelling rancid.

lol i sure will and she wont hold back either

thanks

[premedreject]

lol i sure will and she wont hold back either

thanks

HAHA! awesome....

The nasty breathe is the only drawback i saw on the Keto diet. But it's a major drawback.

I remember people would ask if i just farted....and i didn't, cause it was just my breathe. Red light, I just went to regular diet and cardio.

[dj87]

HAHA! awesome....

The nasty breathe is the only drawback i saw on the Keto diet. But it's a major drawback.

I remember people would ask if i just farted....and i didn't, cause it was just my breathe. Red light, I just went to regular diet and cardio.

lol wow i bet that had to suck, if ur gf is still with you she must really love you

[premedreject]

lol wow i bet that had to suck, if ur gf is still with you she must really love you

haha, but if your breathe starts to stink, that's a GREAT sign your keto diet is working!!!!

[jamyjamjr]

we're gonna have to recalc your bmr with a higher bf... your sitting about 38% maybe 40%

[dj87]

we're gonna have to recalc your bmr with a higher bf... your sitting about 38% maybe 40%

2317.927=bmr
3592.786=tdee

that was doing 38%bf

does that look better

[jamyjamjr]

looks like your gonna need to eat bro..


i'd like to put you on 3000 calories.. so it isn't too much...

idealy we want you to lose 1-2lbs a week.. i know this sucks and you wanna see quicker results but the quicker you take weight off the better the chances your gonna put it right back on...

your gonna have to up your cardio.. could u do cardio in the morning before you ate??

[dj87]

looks like your gonna need to eat bro..


i'd like to put you on 3000 calories.. so it isn't too much...

idealy we want you to lose 1-2lbs a week.. i know this sucks and you wanna see quicker results but the quicker you take weight off the better the chances your gonna put it right back on...

your gonna have to up your cardio.. could u do cardio in the morning before you ate??

Yea that's when I go to the gym anyway so ill just do my cardio first,

As far is the 1or2 a week that's fine with me I know its not an over night process so that's not a big deal at all I wanna make sure I do it right so it stays off

[stokedv]

Yea that's when I go to the gym anyway so ill just do my cardio first,

As far is the 1or2 a week that's fine with me I know its not an over night process so that's not a big deal at all I wanna make sure I do it right so it stays off

Bro don't do cardio before lifting... its baaad.. you wont lift good .. do cardio after the workouts but bump it to like 30 minutes if it's after a workout and do brisk-walking every morning for maybe 45 mins to an hour? so cardio becomes 2 times a day and you will see nice results thats what I do and it works like magic for me...

[dj87]

Bro don't do cardio before lifting... its baaad.. you wont lift good .. do cardio after the workouts but bump it to like 30 minutes if it's after a workout and do brisk-walking every morning for maybe 45 mins to an hour? so cardio becomes 2 times a day and you will see nice results thats what I do and it works like magic for me...

i know thats what i used to do and thats the reason why,

but as of right now im more worried about loseing some pounds and burning the fat.

[stokedv]

i know thats what i used to do and thats the reason why,

but as of right now im more worried about loseing some pounds and burning the fat.

Excellent ... then cardio should be 2 times a day EVERY DAY just walk for an hour in the morning.. summer winter rain snow shouldnt stop you !! and then run on the treadmill or do some bike at the gym or any kind of cardio right after you lift for like 30 minutes you can take the Sunday absolutely off no weights no cardio but dont eat crap and you will hit 2 or even 3 pounds a week loss...
And you will enjoy SO MUCH the vascularity and performance you will get after 6 months of doing this every day !!!!

[jamyjamjr]

i know thats what i used to do and thats the reason why,

but as of right now im more worried about loseing some pounds and burning the fat.

if your workouts are in the morning just do cardio pwo...

[jamyjamjr]

could u elaborate on liver issues??

[dj87]

could u elaborate on liver issues??

I forget the proper name of it but, the numbers for how well my liver breaks stuff down was really high which means its not breaking what it should be the average is like 12-38 and mine are 55 so I gotta go 30days w/o any supplement and then get retested

[jamyjamjr]

I forget the proper name of it but, the numbers for how well my liver breaks stuff down was really high which means its not breaking what it should be the average is like 12-38 and mine are 55 so I gotta go 30days w/o any supplement and then get retested

your gonna have to hold up on this diet till that liver is okay..

what's wrong with it?? do you drink?? is it jaundice?? hep A B or C??


call your doctor and find out what it is exactly..

im not gonna put you on a high protein diet when your liver is going through a tough time...

get back to me with that info..

[dj87]

your gonna have to hold up on this diet till that liver is okay..

what's wrong with it?? do you drink?? is it jaundice?? hep A B or C??


call your doctor and find out what it is exactly..

im not gonna put you on a high protein diet when your liver is going through a tough time...

get back to me with that info..

I just talked to the doc he said its notthing major like that, its likely from takeing creatine and being over weight that the numbers are that high

I also told him about the diet and it being high protien and he said that's fine it wont effect the numbers if anything they will start to go down as long as im losing weight,

So pretty much he cleared me for diets and pwo protien shakes but no creatine yet,

And no its nothing that you asked about either, I drink maybe 3 4 times a year if that

[jamyjamjr]

you have NO reason to take creatine peroid.. so dont trip..

[jamyjamjr]

400g protien
155g fats


it's gonna be very very important that you only use good sources of fats..

so split between six meals u need to eat 66g of protien per meal and 25g of fat...

eat veggies (no corn or peas... or anything of that sort.. brocolli type veggies are what your looking for) at least 3 times a day..

post up a proposed diet for critique

[dj87]

ok nice as soon as i gett off work ill head home and write up a diet and post it,

thanks alot bro

[dj87]

400g protien
155g fats


it's gonna be very very important that you only use good sources of fats..

so split between six meals u need to eat 66g of protien per meal and 25g of fat...

eat veggies (no corn or peas... or anything of that sort.. brocolli type veggies are what your looking for) at least 3 times a day..

post up a proposed diet for critique

Ok let me know how this looks,

10:00am
3-5 slices of turkey bacon
3-4 whole eggs/8-10 egg whites not sure which would be better

12:30pm
2 cans tuna in water
Veggies

3:30
Chicken/steak/or 93% lean ground beef

6:00pm
2cans tuna in water
Veggies

8:30
Chicken/steak
Veggies

10:30
Ground turkey/open for help not to sure what to eat here

If its enough cals left over a casien shake b4 bed

Only thing ill be takeing is a multi vitamin first thing in the morning

[D7M]

Ok let me know how this looks,

10:00am
3-5 slices of turkey bacon
3-4 whole eggs/8-10 egg whites not sure which would be better

12:30pm
2 cans tuna in water
Veggies

3:30
Chicken/steak/or 93% lean ground beef

6:00pm
2cans tuna in water
Veggies

8:30
Chicken/steak
Veggies

10:30
Ground turkey/open for help not to sure what to eat here

If its enough cals left over a casien shake b4 bed

Only thing ill be takeing is a multi vitamin first thing in the morning

Ok, I didn't go through every post,

but I can tell you right now, unless you have some serious will power,

that diet is going to suck. you need some EFA's in there.

If you're not going to give your body carbs, at least give it good fats for energy.

Also, how much protein in each meal?

When do you train? I don't see a post-work out meal in there.

[dj87]

Ok, I didn't go through every post,

but I can tell you right now, unless you have some serious will power,

that diet is going to suck. you need some EFA's in there.

If you're not going to give your body carbs, at least give it good fats for energy.

Also, how much protein in each meal?

When do you train? I don't see a post-work out meal in there.

The PWO mean would be the 1030 meal I didn't put that there because jamy knows I work out first thing in the morning so ill have to correct that for other peoples help also,

It was a quick write up since I was at work ill have more time today to fine tune it and the the macros, they gave overtime so I had to take it

[jamyjamjr]

Ok let me know how this looks,

10:00am
3-5 slices of turkey bacon
3-4 whole eggs/8-10 egg whites not sure which would be better

12:30pm
2 cans tuna in water
Veggies

3:30
Chicken/steak/or 93% lean ground beef

6:00pm
2cans tuna in water
Veggies

8:30
Chicken/steak
Veggies

10:30
Ground turkey/open for help not to sure what to eat here

If its enough cals left over a casien shake b4 bed

Only thing ill be takeing is a multi vitamin first thing in the morning

macros buddy.. macros.. i need u to write them out..

[t-gunz]

i'm not the guru on diet. jamy jam is.

just wanna say good luck with your weight loss!!

[dj87]

i'm not the guru on diet. jamy jam is.

just wanna say good luck with your weight loss!!

Thanks bro ima need all the support I can get its always nice to have somehelp

[jamyjamjr]

you need to post macros.. read through my sticky and you'll know what im talking about...

use fitday. com to figure macros..

once u get those macros up ill critique... there's a coupla things we do need to change like the lack of efa's in your diet..

[dj87]

you need to post macros.. read through my sticky and you'll know what im talking about...

use fitday. com to figure macros..

once u get those macros up ill critique... there's a coupla things we do need to change like the lack of efa's in your diet..

Ill be posting the macros up sometime tonight sorry for takeing so long ill have them tonight

[jamyjamjr]

np bud...