check out my diet

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    check out my diet


    This is my fist time doing a ketogenic diet. Any advice would be greatly appreciated.
    meal 1
    2 tbs of canola oil
    5 whole eggs
    3 slices bacon
    2 fish oils

    meal 2
    1/4lb of turkey

    meal 3
    1 can tuna
    2 tbs mayo

    meal 4
    3 chicken cutlets
    2 fish oils

    meal 5
    1 can tuna
    2 tbs mayo


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    the tuna is expensive+ the mercury issue. you could, if you so desired choose cooked meat. that'll be cheaper/healthier. the calories seem to be low.

    what do you weigh with b.f.% and what are your goals?

    you will need some fiber to push that meat through with this type of dieting. you have absolutely NONE. better to add in a couple of lettuce salads and bowls of brocolli.

    that's all i got. i know slim to none about these kinds of diets. tried one once for six weeks and failed miserably.

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    im around 229lbs and body fat has to be around 15%. My goal is to lose as much fat as possible.
    that diet is around 2000 calories.

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    i'm not sure, how this particular diet you're on works, but you could end up staggering weight loss if you cut cals too much/too quick. find your basal expenditure and lop off 5000. for you, i bet it would be damn near 3000 cals.

    also, like said before, vegetables and their nutrients/fiber won't hurt either.

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    replace the tuna with grilled chicken w/ caesar salad.
    that way your not taking in too much mercury and getting some more fiber.

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    Canola oil? Skip La Cou styles. I prefer olive oil personally. I drowned everything I ate in it when I did keto. Go for spinach during the day so that you can still back one out and I'd mega-dose the fish oil. Do yourself a favour and get the liquid form. When dropping fat I use between 20-40ml a day. Alternatively you could swallow 40 capsules but that wouldn't be too fun. Are you using any fat-burners in there too?

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    na im not using any fat burners. Ill up the dose of my fish oils.

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    If your not using any fat burners I would recomend a thermogenic such as Nitor.

    http://atlargenutrition.com/nutritio...d57b56bf2ee59f

    I know people who have used it and lost a relatively good amount of fat.

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    i would add in some almonds, it will up the fat + fiber. you can be a little more leanient since your running a keto diet. dont forget the cardio either, it does wonders. GL bro.

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    updated diet 2418 calories

    meal 1
    2 tbs of canola oil
    5 whole eggs
    3 slices bacon
    2 fish oils

    meal 2
    1/4lb of turkey
    2 fish oils
    6 almonds

    meal 3
    1.5 can tuna
    2 tbs mayo
    2 fish oils
    6 almonds

    meal 4
    3 chicken cutlets
    2 fish oils
    1 tbs canola oil

    meal 5
    1.5 can tuna
    2 tbs mayo
    2 fish oils
    6 almonds

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    this is the second day on this diet and i weighed 225 this morning so I'm losing water weight.I started at 228. today was an off day. tomorrow I'll be hitting legs. I picked up some GNC thermo burst for 3 bucks. so its worth a try.

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    Add Fiber. Why 5 whole eggs? I do 6 egg whites, 1 yolk, and almonds/cashews, or wlanuts for fat. Eating a lot of Mayo, means calories! Only 6 almonds? If it works for you great. These diets are never easy...any cheat meal?

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    Quote Originally Posted by BigMfer View Post
    Add Fiber. Why 5 whole eggs? I do 6 egg whites, 1 yolk, and almonds/cashews, or wlanuts for fat. Eating a lot of Mayo, means calories! Only 6 almonds? If it works for you great. These diets are never easy...any cheat meal?
    I do whole eggs because i want to get the fat from them and they fill me up more. The mayo has a lot of fat in it and no carbs so i felt it didn't make a difference. I do 6 almonds split into 3 meals to get one serving and less carbs, but i might up it, because i think im losing weight to fast. I lost another two pounds making me 223lbs. For the first two weeks I'm not gonna add a cheat but when i do I'm going to follow Scivations Game Over cheat meal. Which consists of asparagus, sweet potato, natty peanut butter, oatmeal, almonds.

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    Quote Originally Posted by paint2100 View Post
    I do whole eggs because i want to get the fat from them and they fill me up more. The mayo has a lot of fat in it and no carbs so i felt it didn't make a difference. I do 6 almonds split into 3 meals to get one serving and less carbs, but i might up it, because i think im losing weight to fast. I lost another two pounds making me 223lbs. For the first two weeks I'm not gonna add a cheat but when i do I'm going to follow Scivations Game Over cheat meal. Which consists of asparagus, sweet potato, natty peanut butter, oatmeal, almonds.
    The whole point to Game Over I thought was to refeed every 18th meal or 3rd day. Since you are not doing that I would cut out the asparagus. Heck I would eat more freely, but not crazy. Keep us posted!

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    yea i know its every 3rd day but i wanted to lose some water weight and some fat before i did any carb ups. Do you feel losing 6 pounds the first few days is to excessive or am i just losing water weight because i didn't notice any significant differences on my measurements.


    stats
    chest waist arms thighs calf weight

    46, 39, 17 3/8, 28, 17.5, 228.5 , 3 days ago
    46, 38.5, 17, 28, 17.5, 223, now

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    I don't think you can loose weight to fast if you have proper diet. You know yor body best, but I would add some treat on your carb up. Keep up the strict diet and the mirror is your friend and enemy.

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    3rd day
    legs

    15minutes low intensity cardio
    leg press
    2*450 15 reps
    1* 540 15 reps

    leg curls
    1* 125 15 reps
    1* 135 8 reps dropped down to 65 for 7 reps
    1* 125 15 reps

    leg extensions
    2* 170 15 reps

    seated calf raises
    3* 250 for 20 reps

    5 minutes low intensity cardio

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    4th day
    weight 223.5 + .5lbs
    I cheated last night with a few cookies and now its mothers day so I'll try not to eat to many carbs. Today will be an off day i might throw some cardio in if i get a chance. I haven't noticed any stimulating features from the thermo burst like expected.

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    Quote Originally Posted by paint2100 View Post
    4th day
    weight 223.5 + .5lbs
    I cheated last night with a few cookies and now its mothers day so I'll try not to eat to many carbs. Today will be an off day i might throw some cardio in if i get a chance. I haven't noticed any stimulating features from the thermo burst like expected.
    After you ate the cookies was is worth it? I have major carb craving, but tonight is my cheat meal! I don't do free days, only a cheat meal that lasts from 7pm to bedtime.

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    cookies wasn't worth it but by Monday ill be back on track.

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    5th day
    weight 223.5 i guess mothers day brunch didn't do to much damage.

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    day 6
    weight 224

    MY calories might be to high or I'm holding excess water. I'll give it a week to see if i lose or gain so i can adjust my diet or increase cardio.

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    day 7
    weight 223 -1lb
    diet is perfect and no cravings for more food

    shoulders, arms and triceps
    15 minute low intensity cardio high incline

    dumbbell military press
    60lbs *8 reps
    70lbs * 6 reps
    70lbs * 3 reps dropped to 55lbs for 5

    dumbbell curls
    45lbs 7 reps
    50lbs 6 reps
    40lbs 7 reps

    seated dumbbell extensions
    100lbs 15 reps
    115 10 reps
    115 10 reps

    lateral raises
    22.5 8 reps
    30 8 reps
    30 8 reps drop set to 22.5 6 reps

    hammer cable rope curls
    80 8 reps
    100 8 reps
    100 7 reps

    cable tricep push downs
    100lbs 8 reps
    90lbs 7 reps
    90lbs 8 reps

    rear delt machine
    3*120lbs 8 reps

    ab work machine crunches 3*20
    low intensity cardio 10 minutes

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    day 8

    223lbs feeling a little weak from lack of carbs but it should pass. Diet is still spot on. may do some back today or tomorrow if i feel better.

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    day 8 i haven't been following my diet well these past few days and now my weight is 225lb.

    i got a box of black powder from work and i didn't notice to much other than a slight pump which i could get without it.
    20 min low intensity cardio speed 3 incline 12
    chest
    incline bench smith machine
    135* 12
    225* 6
    225* 4
    135* 10

    incline DB flys
    1*35*12
    1*50*8
    1*65*5

    cable crossovers
    3*95*10

    decline db press
    3*50* 8

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    back
    20 minutes cardio
    rack pulls
    225*10
    360*8
    360*5
    275*10

    pull downs
    120* 10
    150* 6
    150* 6

    machine rows
    90*10
    160*6
    160*5
    90*12
    low intensity cardio 10 minutes

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    day 11
    ran 2 miles on treadmill did low intensity cardio and some sprints

    weight is 223 i should break it soon or i'll lower calories

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    day 12
    223lbs can't get past it
    ran 2 miles in 30 minutes

    arms,triceps, shoulders

    DB seated military press
    3*65 8 reps

    DB standing curls
    2* 45 8 reps

    seated overhead DB extensions
    100* 15 reps
    115 * 12 reps

    lateral raises
    2* 25 8 reps
    30* 8 reps

    ez curls
    3* 85* 8 reps

    cable rope tricep extensions
    1*70 15 reps
    2*100 12 reps

    cable ez bar curls
    3* 100 12 reps

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    day 14
    finally broke 223 now im 222.5

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    day 15
    weight 222.5
    military press DB
    2* 60 for 8 reps
    1* 65 for 6 reps

    DB curls
    2*45* 6 reps
    1* 40 * 8 reps

    over head DB extensions
    3*115*15 reps

    lateral raises
    25*8 reps
    30* 8 reps

    rope pulldowns
    1*70 12 reps
    1* 100 10 reps

    cable curls
    3*100 7 reps

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    day 15
    weight 222.5
    1 mile run 13 minutes
    military press DB
    2* 60 for 8 reps
    1* 65 for 6 reps

    DB curls
    2*45* 6 reps
    1* 40 * 8 reps

    over head DB extensions
    3*115*15 reps

    lateral raises
    25*8 reps
    30* 8 reps

    rope pulldowns
    1*70 12 reps
    1* 100 10 reps

    cable curls
    3*100 7 reps

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    day 16

    1 mile 13 minutes
    incline bench BB
    135*12
    185*6
    215*4
    185*6

    DB incline flys
    3* 50 8 reps

    cable crossovers
    125* 12 reps
    155* 8 reps
    155* 8 reps
    170* 6 reps

    ab crunches and leg raises 20 reps 3 sets

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