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paint2100

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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
 
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.
 
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.
 
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.
 
replace the tuna with grilled chicken w/ caesar salad.
that way your not taking in too much mercury and getting some more fiber.
 
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?
 
If your not using any fat burners I would recomend a thermogenic such as Nitor.

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I know people who have used it and lost a relatively good amount of fat.
 
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.
 
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
 
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.
 
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?
 
BigMfer said:
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?
Click to expand...

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.
 
paint2100 said:
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.
Click to expand...

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!
 
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
 
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.
 
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
 
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.
 
paint2100 said:
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.
Click to expand...

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.
 
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.
 
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
 
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.
 
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
 
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
 
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
 
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
 
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
 
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
 
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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