Critique my Keto-Bulk

tshaw024

Member
Yes, it is possible to gain muscle while losing fat. No, recomp diets are not the answer. Here is my current diet, I'm currently 190 lbs and 8% body fat.

B-fast- 2 scoops pro 5, 1 tbsp PB, 3 tbsp extra virgin olive oil
Snack- 2 microwaveable teryaki chicken breast, 2 devilled eggs
Snack- 2 scoops pro 5, 1 tbsp PB, 3 tbsp extra virgin olive oil
Lunch- 2 microwaveable teryaki chicken breast, 2 devilled eggs
PWO- 10 oz. gatorade, 2 scoops pro 5, 1 tbsp PB, 3 tbsp extra virgin olive oil
Dinner- 6 oz. ahi tuna seared, asparagus
Bed- 2 scoops pro 5, 1 tbsp PB, 3 tbsp extra virgin olive oil

Pro 5 is a protein blend that's 32 g protein, 1 g fat, 2 g carbs per scoop.

This equals 264 g fat, 381 g protein, and 61 carbs for a total of 3886 cals.
I want to get back to 210-215 lbs without increasing my bf. So far I've gained 3.5 lbs after one week with no increase in bf.
 
I forgot to add, Saturday morning through lunchtime sunday I eat a high carb regimen to kick my craving for pizza, pasta, donuts, bread, etc. It helps bounce my glucose back and then sunday afternoon I start back on the diet. It's crazy how bad you'll crave certain carb filled foods on this diet. For drinks I just drink a lot of water, or those crystal light lemonade mixes that have zero cals. Sometimes a diet soda.
 
looks good i love the setup man!

i would do a full day refeed though low fat super high carb and moderate protein (bodyweight)
 
Agreed^^ I've been trying keto here before getting a full keto diet going and for me instead of having little bits of carbs throughout the day which in the end equal 61 carbs for you like you have it.. I usually eat no carbs at all all day and then 30 grams of carbs before workout and 30 grams after. This helps me with my lifts to have that rush of carbs instead of a low stream of carbs throughout the day.

I also tried doing no carbs AT ALL for 2 days and doing only cardio those days with no weight training. I lost 3 pounds after that second bout of cardio and immediately started a refeed and went up 3 the next day... I did look leaner tho.
 
Very interested in running something similar after I finish ripping up from my keto Im starting on wednesday. Please keep us posted with your bulking results and if you even manage to lose some bodyfat along the process. Good job.
 
You must log in or register to reply here.
Back
Top