Hey everybody, I have my work schedule down, and all other commitments in-line so now I can really dial in my workouts and diet.
I'm going to be going on a TKD diet, I'm going for a recomp and pretty hard cut for the rest of the summer, I'm at 16% body fat right now(want to get to around 12%) at 5'8 and weigh 194. To lose weight I'm looking for 2500 calories max per day, so 1200 from protein, 1200 from fats and 100 from carbs. I'm going for 6 meals a day to each total 50 grams protein and 25 grams of fat and carbs which can be eaten at anytime, THE CARBS NEED TO BE FROM VEGGIES, NO SUGAR WHAT SO EVER FOR KETOSIS TO WORK. But I was wondering what about fruit is fruit okay?
I just got paid so I can go out for a bit of some shopping and renew my gym membership for the rest of the summer, so can anyone give me some shopping list items? Maybe the best place to find them too?
Once I get everything I need, I'll be logging this(prob next week) so thanks all!
anyone got something?
fruit has too many carbs and if your doing TKD theres better choices than fructose
Assuming you mean TKD not TKG, the only time fruit would work is around workout time. TKD has minimal carbs before and after workout only. I think up to 50g divided at those two meals. Someone correct me if I'm wrong.
But green veggies are ok, corn not so much unless at workout time.
Now if you mean a Cyclic Ketogenic Diet, then 30 carbs total, preferably from green veggies. You would carb load on the weekend so save the fruit till then.
No carrots either!!
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There are unlimited varities of vegetables to eat while low carbing. This list is long but not comprehensive, There are a lot of vegetable choices just don't consume any of the starchy vegetables like corn, carrots and potatoes
There are only a few fruits I can think of mostly berries and maybe melon but you must consume them in small quantities.
Alfalfa sprouts 1 cup/raw 0.4 carbs
Arugula ½ cup/raw 0.2 carbs
Bok choy 1 cup/raw 0.8 carbs
Celery 1 stalk 0.8 carbs
Chicory greens ½ cup/raw 0.6 carbs
Chives 1 tablespoon 0.1 carbs
Cucumber ½ cup 1.0 carbs
Daikon ½ cup 1.0 carbs
Endive ½ cup 0.0 carbs
Escarole ½ cup 0.0 carbs
Fennel 1 cup 3.6 carbs
Jicama ½ cup 2.5 carbs
Iceberg lettuce ½ cup 0.1 carbs
Mushrooms ½ cup 1.2 carbs
Peppers ½ cup/raw 2.3 carbs
Radicchio ½ cup/raw 0.7 carbs
Radishes 10/raw 0.9 carbs
Romaine lettuce ½ cup 0.2 carbs
Artichoke ¼ of medium 4.0 carbs
Asparagus 6 spears 2.4 carbs
Artichoke hearts 1 canned 1.0 carbs
Avocadoes 1 whole (raw) 3.5 carbs
Bamboo shoots 1 cup canned 1.1 carbs
Broccoli raw ½ cup 1.0 carbs
Broccoli rabe ½ cup 1.3 carbs
Broccoflower ½ cup 1.4 carbs
Brussels sprouts ¼ cup 2.4 carbs
Cabbage ½ cup (raw) 2.0 carbs
Cauliflower ½ cup (raw) 1.0 carbs
Swiss chard ½ cup 1.8 carbs
Collard greens ½ cup 4.2 carbs
Eggplant ½ cup 1.8 carbs
Hearts of palm 1 heart 0.7 carbs
Kale ½ cup 2.4 carbs
Kohlrabi ½ cup 4.6 carbs
Leeks ¼ cup 1.7 carbs
Okra ½ cup 2.4 carbs
Olives green 5 2.5 carbs
Olives black 5 0.7 carbs
Onion ¼ cup (raw) 2.8 carbs
Pumpkin ¼ cup 2.4 carbs
Rhubarb ½ cup (unsweetened) 1.7 carbs
Sauerkraut ½ cup (drained) 1.2 carbs
Peas ½ cup with pods 3.4 carbs
Spaghetti squash ½ cup 2.0 carbs
Spinach ½ cup (raw) 0.2 carbs
Summer squash ½ cup 2.0 carbs
Tomato 1 (raw) 4.3 carbs
Turnips ½ cup 2.2 carbs
Water chestnuts ½ cup (canned) 6.9 carbs
Zucchini ½ cup 2.0 carbs