Where can i cut cals? Diet inside

[0-hero]

Hi guys after an unsuccessful first week on my keto diet (gaining 3 lbs nearly) ive decided i need to drop the cals (currently 2400). Question is, where do i drop them from?

Diet is below any comments greatly appreciated, bearing in mind im currently 300lbs give or take, 6ft 2 and around 30% BF.



Protein Carbs Fats
M1
Peanut butter 10g 2.5 1 5
Olive oil 20g 0 0 20
Large Eggs 3 25 0 21
Protein Powder 22g 21 4 6
48.5 5 52
M2
Fish oil + Olive 26g 0 0 26
Broccolli 100g 3 2 1
Mushrooms 100g 1 0.4 0.5
Chicken 200g 54 0 18
58 2.4 45.5
M3
Turkey 65g 13 2.5 5.9
Cheese 40g 18 0 15
Cashews 15g 2 4 6
Fish Oil 3g 0 0 3
33 6.5 29.9
M4

Chicken 200g 54 0 18
Olive oil 30g 0 0 30
Flaxseeds 15g 0 3 4
54 3 52

Total PCF 193.5 16.9 179.4

774 67.6 1614.6

Total Kcals 2456.2

Any feedback much appreciated:whip:

 

[0-hero]

Damn sorry guys, spent ages spacing it out so it was easy to read but its all messed up.

 

[Omen]

Damn sorry guys, spent ages spacing it out so it was easy to read but its all messed up.

Leave it as it is, smart people like me are able to read it just fine, anyone who can't read that, you don't want their advice anyway, hold on I barely looked at it

 

[Omen]

Peanut butter 10g 2.5 1 5
Cashews 15g 2 4 6
Flaxseeds 15g 0 3 4

You cut out 180 calories by cutting out those foods which are the least important and not really the best for you.

Add some walking(30 mins) @ 3mph and you'll be burning/consuming almost 500 calories less.

Are you doing any refeeds?

I never could cut with carb cycling, I gained weight doing re-feeds, even once a month, plus it f**ked me up the next day, If you "need" a refeed, eat as much as you can from the above foods or go to a "diet-friendly" restaurant to get a change from home cooked foods that get old after a while.

Also, I'd supplement with Vit D3 throughout your waking daylight hours, 5,000-10,000 IUs per day.

It's not just diet, your workout, cardio, sleep, nutrition, habits, etc... all come into play.

 

[0-hero]

No refeeds, at my high bodyfat level im leaving them out.

Workouts are

3 x full body routines followed by 20mins steady state cardio
3 x muay sessions (1 hour long, intense)

and cool ill cut those bad boys out.

 

[Kalakbar]

No refeeds, at my high bodyfat level im leaving them out.

Workouts are

3 x full body routines followed by 20mins steady state cardio
3 x muay sessions (1 hour long, intense)

and cool ill cut those bad boys out.

I'm in a similar situation to you (6'1", 275, 24% BF), and I found that I get much better results on going with a more balanced diet, rather than low carb or carb cycling. Whenever I did low carb, it seemed that the instant I went back to eating carbs, I would gain a lot of the weight back. I advocate a more balanced diet, 40% PRO/30% CHO/FAT. Been doing that for two weeks now, and down a solid 8 lbs, with about 3 inches lost total from the chest/waist area.

If you dig low carb, that's cool, but it certainly isn't the only option for weight loss (and eating a balanced diet is a lot more convenient anyhow). I've read that it takes your body anywhere between 2 and 14 days to actually adjust to ketosis, so I would keep it the same for another week and tell us how you fare. I found when I was low carbing I was always hungry, eating 2800 calories a day. Now with 2500 calories (200 grams of carbs) I'm satiated, and not constantly obsessing over food.

Your mileage may vary, however.

Matt.

 

[GXbcmFTO]

I agree with Omen, I cut out the PB and mixed nuts, cut the cals down for me.

The refeed thing messes up my body a bit as well.

~GX

EDIT: Oh crap, cut out that Cheese!!! Cheese is not your friend on a diet like this, even tho it does taste so damn good!

 

[ThomasRivera]

Before you decide to cut calories anymore, did you come into dieting knowing your maintenance levels or are you just guessing around?

When are you weighing yourself?
How is your salt intake?
How is your water intake?

 

[0-hero]

Water intake is around 4 litres normal or 6litres (especially on muay thai days).

Sodium / salt intake is well below 6g each day.

Ive always had a very slow metabolism and even at my high weight i can only cut on maybe 2000cals max or 1800 on off days.

Why is cheese so bad? Protein and fats with zero carbs?

Forgive my ignorance.

 

[Kalakbar]

Water intake is around 4 litres normal or 6litres (especially on muay thai days).

Sodium / salt intake is well below 6g each day.

Ive always had a very slow metabolism and even at my high weight i can only cut on maybe 2000cals max or 1800 on off days.

Why is cheese so bad? Protein and fats with zero carbs?

Forgive my ignorance.

Have you ever had your thyroid function checked? That would definitely explain slower metabolism.

 

[0-hero]

Yes mate, had full blood work done 4 times, 2 private, 2 national health because my doctor can find no medical explaination why i need so much exercise and so little kcals to cut bodyfat.

the only thing he eludes to is that spending 7 years in a wheelchair screwed my MR up.

 

[ThomasRivera]

How is your hunger?
How long have you been cutting for?

 

[ozarkaBRAND]

Taking in only 2400 calories you really don't need to lower it anymore, especially with your size.

I weigh 166lbs, I'm cutting down as well, and I take in between 2000 and 3000 calories per day... just food for thought.

Oh, and be sure you're doing high intensity exercise to get that metabolism ramped.

 

[dommer]

Yes mate, had full blood work done 4 times, 2 private, 2 national health because my doctor can find no medical explaination why i need so much exercise and so little kcals to cut bodyfat.

the only thing he eludes to is that spending 7 years in a wheelchair screwed my MR up.

mind if i ask why you were i na wheel chair for 7 years especially since you seem to be getting rather active now

7 years a long time but who knows maybe this activity will get the metabolism going again it jsut might take a few weeks stick with it

 

[GXbcmFTO]

Why is cheese so bad? Protein and fats with zero carbs?

Too Many Sat Fats, + on a CKDish diet I never take in any dairy products, may be just me tho.

~GX

 

[LuckyKid57]

At 30% bf you could cut weight EASILY without having to go through keto. I would really just focus eating nice and clean. I find keto to be necessary when really trying to drop down into the very low bf percentage. But in all honesty...you can probably just eat sensibly and get all the way down to around 11-12% in a few months.

Take in your lean proteins, good complex carbs (oats, sweet potatoes, whole grain whatevers), mono fats and EFA's and I truly think you will be better off.

But hey, you know your body more than anyone here...so go with what you think will work. But when you are at 30%, you are not necessarily on a "cut" as opposed to being on a "fat loss" plan. I have always thought of a cut to be when you are already a bit lower on the bf scale.

Anyway, good luck to you and like others are saying...just train hard and make sure you get some good rest! Stay focused!

 

[0-hero]

Totally get what you guys are eluding toward, but honestly ive tried everything, ive hired nutritionalists from everywhere, even AMs very own Bobo.

Ive been right through the spectrum of cals from 3000-800 on a cut to find what level i can lose a steady 2lbs at and 1800 has been my magic number seemingly.

Keto was really my last throw of the dice to find a way of reducing bodyfat before i see a leading specialist in metabolics and hormones earlynext year.

The weird thing is, my cardio is great, i can do a 2 hour intense muay thai session with tons of sparring and my gas tank is fine with it.

Was in the chair due to a hip disease which stops me from squatting unfortunately but not cleaning or deadlifting !

I hear ya on the sat fats on the cheese, consider it cut.