My Keto Diet - Comments?

Draven · Feb 17, 2003

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.

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

scotty2 · Feb 18, 2003

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

Draven · Feb 18, 2003

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.

DreamWeaver · Feb 24, 2003

Yah remember he isn't very heavy. 1900 cals seems plenty.

pudgy · Feb 25, 2003

how high is the sodium on this diet , are you on as while on this diet ?

Dwight Schrute · Feb 25, 2003

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.

pudgy · Feb 25, 2003

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

Dwight Schrute · Feb 25, 2003

Gotcha. I guess I'm lucky as it really doesn't effect me too much, except for the water retention towards the end.

wyatt · Feb 25, 2003

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

Draven · Feb 25, 2003

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.

Draven · Feb 25, 2003

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

Scottyo · Feb 25, 2003

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.

wyatt · Feb 26, 2003

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?

Draven · Feb 26, 2003

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

wyatt · Feb 28, 2003

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.

My Keto Diet - Comments?

Draven

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scotty2

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Draven

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DreamWeaver

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pudgy

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Dwight Schrute

I am faster than 80% of all snakes

pudgy

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Dwight Schrute

I am faster than 80% of all snakes

wyatt

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Draven

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Draven

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Scottyo

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wyatt

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Draven

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wyatt

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