My Keto Diet

[powergraham]

Hey Guys, just thought I'd stick this up here for some criticism.

Feel free to tell me what you think is right or wrong with this.

Average Meal Day

Meal 1
4 whole eggs
Protein: 19g
Fat: 15g
Calories: 216

Meal 2
Tin of Tuna
Protein: 35g
Fat: 12g
calories: 245

Meal 3
Protein Shake with EVO Oil
Protein: 40g
Carbs: 2g
Fat: 18g
calories: 280

Meal 4
Chicken (or whatever meat mother provides) and cashew nuts
Protein: 40g
Carbs: 9g
Fat: 17g
calories: 330

Meal 5
Protein Brownie or Shake
Protein: 48g
Carb: 7g
Fat: 19g
calories: 420

Totals
Protein: 183g
Carbs: 18g
Fats: 81g
Calories: 1491

I currently weigh 233lb at an estimated 25% BF. I've got a near 50/50 split on protein and fats, and a little from carbs. I plan to add a 6th meal in if I feel I'm losing weight too quick, or if I think my body is going catabolic (it would more than likely be another shake close to bed).

Rip it up Guys .

[anabolic fyre]

233 lbs??? broo this is nowhere near enough food for you!! im dieting right now nd i only weigh 192 nd im eating 2450 calories a day nd still losing weight good, ur going to lose alot of size eating this loww. At least up your protein to at least 233 grams a day, you'll be happy you did!

[Shariff Abel]

I am 135 lbs and i am following the keto diet just wondering if anyone can tell me how much calories and protein do i need ?

[anabolic fyre]

ur 135 nd ur doin a keto diet??? cmon mannn get on a intense bulkin cyclee, u need ot up that weightt... but if u insist for ur weight i would prob follow wat this guy is doin lol.

[powergraham]

Honestly man, that's what I thought too, but my figures are calculated off my lean mass, not my overall weight, which I get as around 175lb if you discount the BF%.

So far I've been losing weight steady, not dramatic, but I keep my measurements regular, and if I think I'm losing muscle, I will up my intake, adding a bit more at breakfast, and another shake.

[spritz0]

233 lbs??? broo this is nowhere near enough food for you!! im dieting right now nd i only weigh 192 nd im eating 2450 calories a day nd still losing weight good, ur going to lose alot of size eating this loww. At least up your protein to at least 233 grams a day, you'll be happy you did!

I'll agree with anabolic fyre, you need 6 eggs instead of 4 as noted on your post, plus you should increase your meat/fish serving size and add in at LEAST 2 more 3 scoop shakes with a heaping teaspoon of creatine in each. Your diet is very similar to mine, I'm 5'11" and 245, pretty hard just not ripped...

[Silidons]

I'll agree with anabolic fyre, you need 6 eggs instead of 4 as noted on your post, plus you should increase your meat/fish serving size and add in at LEAST 2 more 3 scoop shakes with a heaping teaspoon of creatine in each. Your diet is very similar to mine, I'm 5'11" and 245, pretty hard just not ripped...

that's way too much creatine. you only need about 2.5g a day to keep saturated...

[GirlyMuscle]

Women eat more than that on Dave's version of keto.

[powergraham]

Again, this is based on my lean mass. I'm not trying to maintain my bodyfat afterall.

However, I think I may add in a 6th meal, and maybes another couple of eggs with breakfast, and do some more cardio. Some people think it's a bit redundant, but I'd prefer to do the cardio, keeps the inside of my body fit too.

[Gerb]

Hey Guys, just thought I'd stick this up here for some criticism.

Feel free to tell me what you think is right or wrong with this.

Average Meal Day

.......

A couple thoughts, you posted your meals, asked people to give their opinion, eveyone has basically said the same thing, "up the calories" and you reply to everyone the same way, that this is what is best.

I am not ripping into you thou, I am just pointing that out, maybe keep a little bit more open mind.

Second thought thou, and you bring up an interesting point, calories intake be based solely on lean body mass. I am on a keto diet right now was well, I have always taken the approach that Protein intake shoud be based on Lean Body mass however overall calories based on total BW and then adjust depending on whether you are trying to increase of decrease you BW. That is my opinion. Dieting is tough for everyone and yours looks brutal so I hope you hang strong and stick to it.

On your protein, me personally, I'd go 1.5 which puts you at approx 260grams or 52 grams per meal over 5 meals. I think given your overall low calories approach, the extra protein will help hold muscle. fat is easy to loose, muscle is tough to build.

Good luck to you.

[anabolic fyre]

i have to agree with the upping ur protein at least if u still refuse to add in more calories. I always think its best to eat as MUCH as possible while still losing weight, personally i try to lose only 1 lb a week, this is the only way i feel i dont lose any size at all, cause trust me ur gonna be pissed wen u measure ur arm nd lost an inch or maybe even more lol... we've all been there, but i guess thats how u learn.

[powergraham]

A couple thoughts, you posted your meals, asked people to give their opinion, eveyone has basically said the same thing, "up the calories" and you reply to everyone the same way, that this is what is best.

I am not ripping into you thou, I am just pointing that out, maybe keep a little bit more open mind.

Second thought thou, and you bring up an interesting point, calories intake be based solely on lean body mass. I am on a keto diet right now was well, I have always taken the approach that Protein intake shoud be based on Lean Body mass however overall calories based on total BW and then adjust depending on whether you are trying to increase of decrease you BW. That is my opinion. Dieting is tough for everyone and yours looks brutal so I hope you hang strong and stick to it.

On your protein, me personally, I'd go 1.5 which puts you at approx 260grams or 52 grams per meal over 5 meals. I think given your overall low calories approach, the extra protein will help hold muscle. fat is easy to loose, muscle is tough to build.

Good luck to you.

Thanks man, I see what you mean.

The reason I got defensive is I'm not 233lb of muscle, not even close, and my figures are based on my lean body mass, which I feel some people missed, but your answer was spot on, and really helpful man.

What I'll probably do is decrease the time between meals, probably 2.5 hours, and stick a 6th meal in just before bed, more than likely a shake, it's a whey caesein blend if I've still got some which would be idea, and my protein quotient would come in line with the 1.5lb per lb of lean mass philosophy.

The reason I've been taking a lower protein approach, is due to the diet I had before, where I was taking in more protein, with similar fat levels, I don't believe I was taking my body into ketosis. I thinking behind it was that to much of my protein was being converted to glucose (I was overcompensating for what my body was using), and as such that was still being used for energy, so I went into a lower protein state, as above, and I got that lul for a couple of days, and now I feel fantastic.

I'll probably stick with this for another week, see how I lose weight, and keep an eye in the mirror, and if I feel that muscle is being wasted, I'll up the protein like you said. Thanks a lot man, helpful post.

[powergraham]

i have to agree with the upping ur protein at least if u still refuse to add in more calories. I always think its best to eat as MUCH as possible while still losing weight, personally i try to lose only 1 lb a week, this is the only way i feel i dont lose any size at all, cause trust me ur gonna be pissed wen u measure ur arm nd lost an inch or maybe even more lol... we've all been there, but i guess thats how u learn.

As I mentioned above, I was on a diet with more calories in, and my weight wasn't shifting. I was stuck at 233lb for a while, I weighed myself this morning and I was 16st 7lb, which is 231, so now I'm making progress.

Sorry if I seem snappy to some of you, I didn't mean to come across as arrogant.

[GENESIS]

do people even use ketosticks anymore?

[powergraham]

I've just read about them in another thread. People say there unreliable but I'll give em a try. Any idea where you'll be able to get them in the UK ?