My Keto Diet - Comments?

  1. My Keto Diet - Comments?


    Well after reading blindfaiths post on keto I've decide to give it a wirl. My stats right now are:

    5'9
    165 tbw
    147 lbm
    17.5 lbs fat
    10.5% bf

    Any comments would be appreicated as this is my first attempt at this diet. I'm going to follow the refeed outlined by blindfaiths post as well.


    <p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Breakfast</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td width=121></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td width=121></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=121><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.5 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>180.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>21.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td></tr><tr><td width=121><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>15.50</font></td></tr><tr><td width=121></td></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Snack</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>onion soup (campbells)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>125 milliliters</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>43.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>6.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.20</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>tre stelle mozzarella</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>60 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>164.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>10.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>17.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Cheese String</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>120.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>7.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>11.40</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Lunch</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Broc & coli in cheese sauce (green giant)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>125 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>76.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>6.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3.60</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>My Ham</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>87.5 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>77.88</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.84</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.58</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>14.00</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Snack</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>kavli Crispy Thin</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 piece</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>19.66</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>4.34</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.10</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.44</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Marble cheese</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>340.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.14</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>28.06</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>20.99</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Pepperoni (JM)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>280.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>24.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>12.00</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Dinner</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Steak Round lean</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>4 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>220.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>9.34</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>32.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Salad side</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 serving</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>51.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3.58</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>7.00</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Snack</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.5 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>180.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>21.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>15.50</font></td></tr><tr></table><p><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Totals</font></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Totals</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1875</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>26.7</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>130</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>151</font></td></tr></table>


  2. Looks a little short in the overall cals dept. Have you derived a BMR yet? Hate to see you lose lbm.

  3. Yeah, BMR is about 2400, so minus 500 cals and that puts me about 1900 cals. I have been at this for a while, been cutting for 1 1/2 months now and LBM seems to be holding steady. My fatloss has slowed down (I was doing just a regular 30/30/40 f/p/c ratio before) so that's why I decided to switch and try the keto for my last 3 weeks before I go back to bulking.

    Been on this for 1 1/2 days now and the keto sticks are starting to change color so I guess I'm good so far.
    •   
       


  4. Yah remember he isn't very heavy. 1900 cals seems plenty.
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  5. how high is the sodium on this diet , are you on as while on this diet ?

  6. He won't really have to worry about that until he hits a low bf%. The you can cut the sodium to remedy any water retention.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  7. i meant as far as blood pressure , it was a big problem for me when on. i had to adjust my diet considerably.

  8. Gotcha. I guess I'm lucky as it really doesn't effect me too much, except for the water retention towards the end.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  9. Draven, how about an update on how the diet is going.

  10. Hey guys. Diet is going well. Only takes me about a day and a bit to get "in" and am pretty steady in the medium range on the stix's throughout the week. I switcheed a few things around though cause I found I was still a bit to hungry on the above diet and needed to find items that filled me up more. I'll post the new one in a second.

    I actually have low blood pressure so having it raised isn't an issue for me.

    I'm 10% now so I'm not sure about the sodium issue at the moment. I don't think I hold a lot of water.

  11. <html><head><title>Crosstraine r - Nutrition, Daily Foods</title></head><body><p align=left></p><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Breakfast</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>120.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>14.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>15.50</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td></tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Snack</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Bacon bits (Oscar Meyer)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>21.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>ceaser dressing</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>136.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.80</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>14.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Light Parmesan (Kraft)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>18.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.25</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.85</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>romaine</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>13.08</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.31</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.62</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td></tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Lunch</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular><br> </font></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular><br> </font></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Asparagus frozen</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 cup</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>34.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>5.80</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Butter</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>108.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.12</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>12.30</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Ham</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>125 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>111.25</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>20.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.63</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.25</font></td></tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Snack</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>bacon & cheese burger</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 serving</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>450.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>30.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>36.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>fat free cheese slice</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 slice</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>31.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>4.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.20</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Salsa (Enricos Chunky)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.5 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>6.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.75</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.50</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td></tr><tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Dinner</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular><br> </font></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular><br> </font></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>garden salad</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2 cups</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>17.33</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>3.47</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.27</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>italian ultra low fat (kraft)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>12.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2.40</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Marble cheese</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>2 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>226.80</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>13.99</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.75</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>18.71</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Steak Ribeye lean</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>4 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>254.66</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>32.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>13.20</font></td></tr><tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Snack</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>120.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>14.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>15.50</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>.00</font></td></tr></table><br><p align=left><strong><font size=2 color=white face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Daily Total</font></strong></p><table border=0 cellspacing=1 cellpadding=0 width=100% align=center style=color:black bgcolor="white"><tr bgcolor=#CCCCCC><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Calories</font></center></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Protein</font></center></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Carbs</font></center></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>Fat</font></center></td></tr><tr bgcolor=#CCCCCC><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(cal)</font></center></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></center></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></center></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>(g)</font></center></td></tr><tr><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>1803.12</font></center></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>144.22</font></center></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>24.97</font></center></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Sw iss,SunSans-Regular>127.98</font></center></td></tr></table> </body></html>

  12. don't mean to be presumptuous as I am new to posting here (nice board by the way), but I think the butter is kind of a waste. I know its keto so it is not a big deal, but i think a tablespoon of olive oil would be better. I actually prefer asparagus with OO rather than butter but its up to you. Secondly I think your protein is a little low, especially in meals one and two. Between the two you have somewhere around 20-25 grams. I would reevalutate that, but otherwise looks pretty solid.

  13. Draven,

    Whats your refeed look like?

    This may be a dumb question, but is this what your eating 5 days a week or is this an example day?

  14. It's what I'm eating every day. I switch the reefed up though every week to keep things interesting.

  15. Draven,

    I just got done reading BF keto post. If I did the math correctly aren't you short on fat?

    165 * 15 = 2475 maintancence cals
    -500 caloric deficit
    leaves 1975 calories
    -588 (147g protein * 4 cals per gram)
    leaves 1387 calories
    I subtract 120 cals (30g carbs * 4 cals per gram)
    leaves 1267 calories.
    divide by nine to get grams of fat.
    140 g of fat.


    Looks like your only down 113 fat cals. Not bad at all. Just thought I owuld point this out. If you did want to get it back up then just use a chees with some fat in it, 1T full fat dressing with !T fat free dressing.

    Just wanted to point out the calorid restriction is 613 instead of 500 per week.
  

  
 

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