I've been messin around with diet and training over the last few months and really interested to experiment with something ketogenic. Here's what I've got:
I'm a 161lb 22yo male at 20%
BW*1.5 = 241.5g protein @ 966kcal
= 107g fats
Meal 1:
4 eggs, 2 egg whites, 20g oat bran
322kcal; 13g fats; 19g carbs; 33g protein
Meal 2:
2 scoops whey, 2 tbsp natural peanut butter
408kcal; 18g fats; 8g carbs; 51g protein
Meal 3:
5oz chicken, 1oz almonds, 1 cup broccoli
370kCal; 19g fats; 10g carbs; 36g protein
Meal 4: Repeat meal 3
Meal 5: Repeat meal 2
Meal 6:
5oz lean ground beef, 1.5 cups broccoli
242.5kCal; 10g fats; 5g carbs; 34g protein
TOTAL (w/o veggies) = 2050.5kCal; 97g fats; 47g carbs; 241g protein
TOTAL (w/ veggies) = 2120.5kCal; 97g fats; 60g carbs; 241g protein
I'm a 161lb 22yo male at 20%
BW*1.5 = 241.5g protein @ 966kcal
= 107g fats
Meal 1:
4 eggs, 2 egg whites, 20g oat bran
322kcal; 13g fats; 19g carbs; 33g protein
Meal 2:
2 scoops whey, 2 tbsp natural peanut butter
408kcal; 18g fats; 8g carbs; 51g protein
Meal 3:
5oz chicken, 1oz almonds, 1 cup broccoli
370kCal; 19g fats; 10g carbs; 36g protein
Meal 4: Repeat meal 3
Meal 5: Repeat meal 2
Meal 6:
5oz lean ground beef, 1.5 cups broccoli
242.5kCal; 10g fats; 5g carbs; 34g protein
TOTAL (w/o veggies) = 2050.5kCal; 97g fats; 47g carbs; 241g protein
TOTAL (w/ veggies) = 2120.5kCal; 97g fats; 60g carbs; 241g protein