check out my diet

[paint2100]

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

 

[Manimalia]

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.

 

[paint2100]

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.

 

[Manimalia]

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.

 

[getb1g]

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

 

[Cub]

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?

 

[paint2100]

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

 

[getb1g]

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

http://atlargenutrition.com/nutrition_detail.php?products_id=12&osCsid=6ea1e2d25cd01f6613d57b56bf2ee59f

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

 

[sf9ersfan8]

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.

 

[paint2100]

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

 

[paint2100]

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.

 

[BigMfer]

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?

 

[paint2100]

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.

 

[BigMfer]

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!

 

[paint2100]

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

 

[BigMfer]

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.

 

[paint2100]

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

 

[paint2100]

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.

 

[BigMfer]

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.

 

[paint2100]

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

 

[paint2100]

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

 

[paint2100]

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.

 

[paint2100]

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

 

[paint2100]

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.

 

[paint2100]

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

 

[paint2100]

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

 

[paint2100]

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

 

[paint2100]

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

 

[paint2100]

day 14
finally broke 223 now im 222.5

 

[paint2100]

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

 

[paint2100]

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

 

[paint2100]

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