Trying a new approach (Keto ?'s inside)

[android04]

I'm still a new guy around here so take it easy on me. lol

Last year when cutting I lost way too much size so this year I've been reading a lot about Keto diets (mainly the Dave Palumbo approach). This past week I started it and I must say (day 3) I feel good. But I think I maybe taking in too many carbs, and maybe even too much fat. I'm currently following this outline.

MEAL #1
5 whole (with 4 additional whites)

MEAL #2
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB

MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

My only problem is I work 2nd shift so I wake up at 8am and I'm at the gym at 9am. So what i was doing until today was taking an additional shake when I wake up and another after my workout; then my 9 eggs about an hour later. Today I just had the eggs and then the shake after my workout. My question is does this layout already include the post workout shake (im thinking yes).

Lastly when adding everything up I'm taking in about (this is per a calorie tracker)

Calories-Carbs--Fat---Protein
2,479 ---43----126---298

My stats are:
199lbs
6' 1"
About 12% bf (guessing based on previous BF)
Working out for 3 years
Currently no gear (but will be starting a test, tbol, primo cycle soon)

**My main question is am I taking in too much carbs? I've only been on it for 3 1/2 days now so I'm wanting to fix any mistakes now. I'm thinking I should be in the low 20's with carbs. I think my carbs are coming from the Natural peanut butter and the EAS shakes.

Sorry for the long post just wanted to ensure all information is provided so I don't waste anyones time.

Thanks a ton..

 

[Folkmetalhead]

Amount you can take carbs is personal, i suggest you start @ something like 15-20 and you can raise it slowly as time pass.. (I personally have maintained ketosis around 50-60 carbs, if you can trust ketostix.)

I think total kcal's might (MIGHT) be little too high as natural for cutting, atleast for me it would be.. Dunno about with gear cos as i haven't been there yet.. And just my opinion, taking roids at your size is pretty lame.

Diet itself looks nice, just add vitamins if you dont take 'em already, D + some multivitamin should be enough.

 

[android04]

Thanks for the reply. By cutting out the peanut butter I'm saving some room on the fats, carbs and Calories. I'm going to give it a try with no peanut butter for a week and see what happens. I'm thinking I'm already in Keto as I'm peeing every 30 seconds, my mouth has a metalic taste and my appetite is completely gone.

As far as doing gear, just a personal preference. I promised my wife this would be my last one since we plan to have another kid next year. As far as vitamins I'm taking a multi-vitamin, and fish oil. Also taking some poppya enzymes to keep me regulated...

Thanks again.