starting keto... how is my diet

[ofl0926]

i am using myfitnesspal web page to help me track my intake. today will be my first complete day. the boxes are as follow... calories, carbs, fat and protein. dinner is to follow. please shed advice. Breakfast
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Dairy - Kraft - Sharp Cheddar Cheese , 2 slice	160	0g	14g	10g	40mg	270mg	0g	0g
Generic - Large Egg (Whole), 1 egg	70	0g	5g	6g	185mg	70mg	0g	0g
Egg - Egg White Only, 8 each	16	0g	0g	4g	0mg	55mg	0g	0g
Smithfield - Bacon, 3 slices	120	0g	11g	8g	30mg	435mg	0g	0g
Lunch
Generic - Chicken Breast, 4oz, No Skin, Baked, Broiled, Roasted, 4 oz	120	0g	3g	25g	100mg	250mg	0g	0g
Generic - Baby Spinach, 1 cup	7	1g	0g	1g	0mg	24mg	0g	1g
Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1 tbsp	18	2g	1g	0g	0mg	120mg	1g	0g
Oil - Olive, 2 tablespoon	239	0g	27g	0g	0mg	1mg	0g	0g
Snacks
Dairy - Kraft - Sharp Cheddar Cheese , 1 slice	80	0g	7g	5g	20mg	135mg	0g	0g
Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4)	160	6g	14g	6g	0mg	0mg	1g	3g
Publix - Whole Milk, 0.5 cup	75	6g	4g	4g	18mg	60mg	6g	0g
Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.)	100	0g	1g	22g	20mg	360mg	0g	0g
Kraft - Reduced Fat Mayo With Olive Oil, 1 Tbs	45	2g	4g	0g	0mg	95mg	1g	0g
TOTAL:	1,212	17g	91g	91g	413mg	1,880mg	9g	4g

 

[bboyflash]

Need stats, info...

 

[ofl0926]

170 lbs
141lbs lean body weight

total protein needed is 141 grams
total protein calories 564
total calories for fat loss 2050
fat per meal 45 grams
total fat needed 220 grams

 

[Dogsoldier]

INHO, you need to up your calories. At your 1200 cals, you are heading to starvation mode if you have any kind of activity level at all. Just being alive will require 1700 calories if you follow the rule of thumb. Do some home work, take a hard look at your activity level, then adjust your calories to account for that. Then cut back 500 calories.

 

[ofl0926]

that first post was without dinner.

 

[ofl0926]

here are the number for today

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Egg White Only, 8 each	16	0g	0g	4g	0mg	55mg	0g	0g
Generic - Large Egg (Whole), 1 egg	70	0g	5g	6g	185mg	70mg	0g	0g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Smithfield - Bacon, 3 slices	120	0g	11g	8g	30mg	435mg	0g	0g
Deli - Guda Cheese, 1.5 oz.	152	0g	12g	11g	48mg	348mg	1g	0g
Lunch
Oil - Olive, 1.5 tablespoon	179	0g	20g	0g	0mg	1mg	0g	0g
Dairy - Kraft - Sharp Cheddar Cheese , 1 slice	80	0g	7g	5g	20mg	135mg	0g	0g
Chicken - Breast., 3 oz	135	0g	1g	17g	51mg	75mg	0g	0g
Generic - Baby Spinach, 1 cup	7	1g	0g	1g	0mg	24mg	0g	1g
Dinner
Costco - Flap Meat, 6 oz	294	0g	14g	41g	0mg	160mg	0g	0g
Oil - Olive, 1.5 tablespoon	179	0g	20g	0g	0mg	1mg	0g	0g
Sargento - Reduced Fat Colby-Jack String Cheese, 2 piece	120	0g	9g	10g	20mg	270mg	0g	0g
Green Giant - Brocolli Spears, 3 oz.	20	3g	0g	1g	0mg	100mg	1g	1g
Snacks
Red Bull - Total Zero - 12 oz Can, 12 fl. oz. can	10	0g	0g	0g	0mg	80mg	0g	0g
Coca Cola - Coke Zero*, 1 can - 12 fl oz (355 mL)	1	0g	0g	0g	0mg	40mg	0g	0g
Oil - Olive, 1.5 tablespoon	179	0g	20g	0g	0mg	1mg	0g	0g
Dairy - Kraft - Sharp Cheddar Cheese , 1 slice	80	0g	7g	5g	20mg	135mg	0g	0g
Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4)	160	6g	14g	6g	0mg	0mg	1g	3g
Kraft - Reduced Fat Mayo With Olive Oil, 1 Tbs	45	2g	4g	0g	0mg	95mg	1g	0g
Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.)	100	0g	1g	22g	20mg	360mg	0g	0g
TOTAL:	1,949	12g	145g	137g	394mg	2,390mg	4g	5g

 

[ofl0926]

just checked a keto strip and it shows that i am in moderate keto

 

[bboyflash]

What at your goals?

 

[broken bottle]

You shouldn't be eating reduced fat anything. Fat is your friend. Just aim for 1:1 protein fat grams ratio, and eat lots of green veggies heavy on fiber. How many days in are you? Life is great around day 4-5 in ketosis. Do hiit cardio do deplete glycogen to speed things up.

 

[ofl0926]

Today is day 4.

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[ofl0926]

What at your goals?

i want to trim off some fat off the belly. not looking to drop a ton of weight. basically to be more lean. i could post a pic if needed

 

[threeFs]

Remember to subtract fiber grams from carbs. Fiber has a minimal effect on blood sugar/insulin.

 

[ofl0926]

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Dairy - Kraft - Sharp Cheddar Cheese , 2 slice	160	0g	14g	10g	40mg	270mg	0g	0g
Egg - Egg White Only, 8 each	16	0g	0g	4g	0mg	55mg	0g	0g
Generic - Large Egg (Whole), 1 egg	70	0g	5g	6g	185mg	70mg	0g	0g
Smithfield - Natural Hickory Smoked Bacon- 33% Lower Sodium, 3 slices (17g)	120	0g	11g	8g	30mg	300mg	0g	0g
Lunch
Oil - Olive, 1.5 tablespoon	179	0g	20g	0g	0mg	1mg	0g	0g
Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4)	160	6g	14g	6g	0mg	0mg	1g	3g
Generic - Baby Spinach, 1 cup	7	1g	0g	1g	0mg	24mg	0g	1g
Costco - Flap Meat, 3 oz	147	0g	7g	21g	0mg	80mg	0g	0g
Publix - Whole Milk, 0.5 cup	75	6g	4g	4g	18mg	60mg	6g	0g
Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1 tbsp	18	2g	1g	0g	0mg	120mg	1g	0g
Dinner
Ribeye Steak - Grilled (8 oz), 8 oz Cooked	576	0g	34g	64g	112mg	109mg	0g	0g
Green Giant - Brocolli & Cheese Sauce, 1 container (1 7/10 cup (110g) ea.)	150	18g	6g	5g	13mg	1,075mg	5g	3g
Oil - Olive, 1.5 tablespoon	179	0g	20g	0g	0mg	1mg	0g	0g
Snacks
Egg - Egg, Hard-Boiled, 1 large	70	0g	5g	6g	195mg	65mg	0g	0g
Egg White - Hard Boiled, 1 Egg White	17	0g	0g	4g	0mg	55mg	0g	0g
Dairy - Kraft - Sharp Cheddar Cheese , 1 slice	80	0g	7g	5g	20mg	135mg	0g	0g
Walmart Great Value - Whole Natural Almounds, 0.5 oz (28g/about/4)	80	3g	7g	3g	0mg	0mg	1g	2g
Armour - Pepperoni (Lower Sodium), 15 slices (28 g)	150	0g	14g	6g	25mg	250mg	0g	0g
TOTAL:	2,254	36g	169g	153g	638mg	2,670mg	14g	9g

 

[Dogsoldier]

Have you lost any weight? I have seen people when they start this drop weight like a hot rock in the first few days. Of course it was mainly water.

 

[ofl0926]

I'm going to check my weight on monday

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[804]

I'm doing a similar diet, but I'm on like 2600-2800 cal/day with P:300ish C:40 or less F:150-200. I'm down about 11lbs in 2.5 weeks. I live keto dieting. I find it really easy too with the use of Alphamine, and Recompadrol. I have 0 lack in energy. Just make sure you do some re-feeds over the course of the plan to keep your progress going. Good stuff bro!

 

[ofl0926]

I'm doing a similar diet, but I'm on like 2600-2800 cal/day with P:300ish C:40 or less F:150-200. I'm down about 11lbs in 2.5 weeks. I live keto dieting. I find it really easy too with the use of Alphamine, and Recompadrol. I have 0 lack in energy. Just make sure you do some re-feeds over the course of the plan to keep your progress going. Good stuff bro!

Define re-feeds?

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[804]

Define re-feeds? Sent from my MB865 using Tapatalk 2

Every 2-3 weeks you should have a day with a higher quantity of carbs to spike your metabolism (along with a drop in protein, and much less fat - less than 50g). As well as replenishing glycogen stores, refeeds raise leptin levels and "resets" your metabolism. After too long a dieting, your metabolism slows and leptin levels lower. Refeeds act as a way to trick your body into resetting This is how I understand it to work.

 

[ofl0926]

Every 2-3 weeks you should have a day with a higher quantity of carbs to spike your metabolism (along with a drop in protein, and much less fat - less than 50g). As well as replenishing glycogen stores, refeeds raise leptin levels and "resets" your metabolism. After too long a dieting, your metabolism slows and leptin levels lower. Refeeds act as a way to trick your body into resetting This is how I understand it to work.

Thanks for the heads up papo. I read one article from BB.com that I should do that every week. Just for the weekend.
Only supplement I'm taking now is orange triad and protein after workouts. Gonna start creatine next week.
Question, should I take dextrose after workouts? I'm also considering androfactory lean cut. Only hesitation is that I work as a federal firefighter so we can get piss tested whenever

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[Dogsoldier]

I would not be taking dextrose if you are trying to stay in Ketosis. It is sugar. I know some may disagree with me, but sugar is sugar. That will knock you right out of ketosis. The stuff employers look for when urine testing is illegal drugs. They are not worried about your creatine levels and the stuff in Orange Triad. If you are really worried about it, go talk to your HR person and ask about the suppliments.

 

[ofl0926]

I would not be taking dextrose if you are trying to stay in Ketosis. It is sugar. I know some may disagree with me, but sugar is sugar. That will knock you right out of ketosis. The stuff employers look for when urine testing is illegal drugs. They are not worried about your creatine levels and the stuff in Orange Triad. If you are really worried about it, go talk to your HR person and ask about the suppliments.

Oh I know that creatine and orange triad is not what they are looking for. The one I am worried about is the androfactory lean cut cause its a PH

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[Dogsoldier]

Oh I know that creatine and orange triad is not what they are looking for. The one I am worried about is the androfactory lean cut cause its a PH

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I deal with drug tests at work in a management role. The tests usually look for opiates, pot and alcohol. In a number of ways, the use of an OTC ph is really no one's business unless the use of steroids (or other substances) are expressly forbidden in your employee manual. Again, if you can talk to your HR person to find what they are screening for.

 

[ofl0926]

yesterdays food intake. if you guys see anywhere that i can tweak, please let me know

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Generic - Large Egg (Whole), 2 egg	140	0g	10g	12g	370mg	140mg	0g	0g
Smithfield - Natural Hickory Smoked Bacon- 33% Lower Sodium, 3 slices (17g)	120	0g	11g	8g	30mg	300mg	0g	0g
Dairy - Kraft - Sharp Cheddar Cheese , 2 slice	160	0g	14g	10g	40mg	270mg	0g	0g
Egg - Egg White Only, 8 each	16	0g	0g	4g	0mg	55mg	0g	0g
Lunch
Oil - Olive, 1.5 tablespoon	179	0g	20g	0g	0mg	1mg	0g	0g
Generic - Baby Spinach, 1 cup	7	1g	0g	1g	0mg	24mg	0g	1g
Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1.5 tbsp	26	3g	2g	0g	0mg	180mg	2g	0g
Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.)	100	0g	1g	22g	20mg	360mg	0g	0g
Dairy - Kraft - Sharp Cheddar Cheese , 1 slice	80	0g	7g	5g	20mg	135mg	0g	0g
Dinner
Ribeye Steak - Grilled (8 oz), 7 oz Cooked	504	0g	30g	56g	98mg	95mg	0g	0g
Snacks
Armour - Pepperoni (Lower Sodium), 15 slices (28 g)	150	0g	14g	6g	25mg	250mg	0g	0g
Armour - Pepperoni (Lower Sodium), 15 slices (28 g)	150	0g	14g	6g	25mg	250mg	0g	0g
Walmart Great Value - Whole Natural Almounds, 0.5 oz (28g/about/4)	80	3g	7g	3g	0mg	0mg	1g	2g
Sargento - Reduced Fat Colby-Jack String Cheese, 1 piece	60	0g	5g	5g	10mg	135mg	0g	0g
Emerald - Simply Natural Almonds, 1 oz (28g about 1/4 cup)	160	6g	14g	6g	0mg	0mg	1g	3g
Armour - Pepperoni (Lower Sodium), 15 slices (28 g)	150	0g	14g	6g	25mg	250mg	0g	0g
TOTAL:	2,082	13g	163g	150g	663mg	2,445mg	4g	6g