gambino
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i work with this diets for the 2 last years,and i can say keto is the best way to have a ripped body,the essence of diet is you have the definition by the lipolisis way and not by thermogenesis -like low fat diets-.
-after see your diet in my opinion i reduce more carbs,like beans or peanuts -they have fat but the have carbs too-.
-i dont like to take too much whey shakes cause whey is too rapid,and your sistem digest it in few minutes,you must to take a protein much slow,reserve whey only for post-training
-you must to take much protein,my experience is 60% of calories must come from protein and 40 of fat,and you never take less than 4 gr of protein for kg.
-i like to take coffee before training,caffeine increases glucagon -a very lipolitic hormone secreted by the prancreas-,eca is a very good option too
-you must to take a lot of salt and water,keto is a very drying agent and you must to rehidrate all the day.
-if you do it 2 load days the first one you must to take high glycemic carbs,like rice cakes,wheat flour,vitargo,......and you never take fiber carbs this day,cause they reduces the load velocity,in the second day -i like to do only 1- you must to take low carbs,like oats,brown rice......if you want the first day you can take insulin to increases your load,i use 3 litle dosages of humalog....
-after this 2 days you arent in keto and you must to induces it,maybe only in 3 of 4 days you back in keto,dont worry
-after see your diet in my opinion i reduce more carbs,like beans or peanuts -they have fat but the have carbs too-.
-i dont like to take too much whey shakes cause whey is too rapid,and your sistem digest it in few minutes,you must to take a protein much slow,reserve whey only for post-training
-you must to take much protein,my experience is 60% of calories must come from protein and 40 of fat,and you never take less than 4 gr of protein for kg.
-i like to take coffee before training,caffeine increases glucagon -a very lipolitic hormone secreted by the prancreas-,eca is a very good option too
-you must to take a lot of salt and water,keto is a very drying agent and you must to rehidrate all the day.
-if you do it 2 load days the first one you must to take high glycemic carbs,like rice cakes,wheat flour,vitargo,......and you never take fiber carbs this day,cause they reduces the load velocity,in the second day -i like to do only 1- you must to take low carbs,like oats,brown rice......if you want the first day you can take insulin to increases your load,i use 3 litle dosages of humalog....
-after this 2 days you arent in keto and you must to induces it,maybe only in 3 of 4 days you back in keto,dont worry