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  1. #5656
    RX MEMBER osfitness's Avatar
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    Default carbs

    Quote Originally Posted by liftw8t View Post
    Would the purpose of that be to add extra protein and fats that would be more dense? Right now my macros are
    3946 calories
    161 carbs
    201 fats (clean mostly from olive oil, some salmon, some PB some Mac oil, eggs and avocado)
    376 protein

    I know my carbs are a little higher than most keto but I need then pre/post so those are the only direct source of carbs I get about 50 pre and 40 post with my shake.
    why do you think you need so much carbs?

    you only need what is prescribed... dump them..it is easier to do NO carbs then LOW carbs...

    I did 2 (30) weeks keto last 2 years..
    I learned that you need a bigger carb up day weekly to keep going...


    other than that.. you dont need the rest..

    every wednesday i did 2 double stacks and it helped....
    no bun

  2. #5657
    RX MEMBER liftw8t's Avatar
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    Quote Originally Posted by osfitness View Post
    why do you think you need so much carbs?

    you only need what is prescribed... dump them..it is easier to do NO carbs then LOW carbs...

    I did 2 (30) weeks keto last 2 years..
    I learned that you need a bigger carb up day weekly to keep going...


    other than that.. you dont need the rest..

    every wednesday i did 2 double stacks and it helped....
    no bun
    Well see that's the thing I only get those 90 carbs pre and post then rest come from foods no direct sources I mean peanut butter and almonds give me some carbs but I'm asking because I don't know honestly. And how do my fats and protein look to high to low?
    Last edited by liftw8t; 04-16-2012 at 09:09 PM.

  3. #5658
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    Can someone critique my diet? I go to school in the morning and work in the afternoon/evening so it is hard for me to cook everyday. Please feel free to make suggestions and alter the diet.

    Breakfast: 3 whole eggs, 5 egg whites.

    2nd meal: ON Gold Standard protein shake and 2 table spoons of natty PB

    3rd meal: Chicken Breast with some veggies and 1/4 cup of Trader Joe's Raw Almonds

    4th meal: ON Gold Standard protein shake and 2 table spoons of natty PB

    5th meal: 1/2 lb of Kirkland Lean 91/9 beef 3 eggs

    6th meal: ON Gold Standard protein shake and 2 table spoons of natty PB

    I added everything up on MyFitnessPal. According to the app I am at 1908 calories 50% fat 42% protein and 8% carbs.

  4. #5659
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    Sorry for the double post. It wouldn't let me delete my previous post. I made some changes to the diet.

    Breakfast: 4 eggs 5 egg whites + 2 Controlled Labs OxiMega Fish Oil pills
    Snack: ON Gold Star(1 scoop) protein shake with 2 Tbsp of Laura Scudder's Natural PB Smooth-Unsalted
    Lunch: 4oz of Chicken breast with lettuce and spinach + 1/4 cup of Trader Joe's Raw Almonds
    Dinner: 2 Tbsp of Star Extra Virgin Olive Oil with 8oz(1/2 pound) Kirkland Lean 91/9 Ground Beef
    PWO Snack: ON Gold Star(1 scoop) protein shake with 2 Tbsp of Laura Scudder's Natural PB Smooth-Unsalted
    1918 Calories. 59% Fat 36% Protein 5% Carbs

  5. #5660
    AVBG
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    Looks fine, how heavy are you and what is your current condition? Are you competing, what is your goal weight/condition?


    Sent from my iPhone using Tapatalk

  6. #5661
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    Quote Originally Posted by AVBG View Post
    Looks fine, how heavy are you and what is your current condition? Are you competing, what is your goal weight/condition?


    Sent from my iPhone using Tapatalk
    Thank you for the reply. I am 6'1 290 lbs. I'm not sure what you mean by condition? My goal weight is 205.

  7. #5662
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    My goal is too get big and get lean at the same time. Meals look like this...

    6 eggs

    6 eggs

    steak and 4 eggs

    6 eggs

    6 eggs

    steak and 6 eggs with mac oil

    2 eggs and heavy whipping cream.

  8. #5663
    RX MEMBER J_TRAIN's Avatar
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    New to keto, after 4 weeks i had my first refeed. Was scared of cheat meal so i carb loaded on rice and well that didnt work and i felt like shit the next day. 2 weeks later I had another refeed, only this time i had a double cheeseburger and large fry. Still lost weight the next day like it never happened! However, I had it as meal 2. Ive read that the cheat meal is supposed to be at meal 6? Can you guys tell me why that is or if it matters?

  9. #5664
    Gym Mechanic seanmech's Avatar
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    Quote Originally Posted by J_TRAIN View Post
    New to keto, after 4 weeks i had my first refeed. Was scared of cheat meal so i carb loaded on rice and well that didnt work and i felt like shit the next day. 2 weeks later I had another refeed, only this time i had a double cheeseburger and large fry. Still lost weight the next day like it never happened! However, I had it as meal 2. Ive read that the cheat meal is supposed to be at meal 6? Can you guys tell me why that is or if it matters?
    Less likely to cheat all day if its ur last meal of the day!! Simples

  10. #5665
    Gym Mechanic seanmech's Avatar
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    Quote Originally Posted by Qster View Post
    My goal is too get big and get lean at the same time. Meals look like this...

    6 eggs

    6 eggs

    steak and 4 eggs

    6 eggs

    6 eggs

    steak and 6 eggs with mac oil

    2 eggs and heavy whipping cream.
    Get some fibrelize if i was you bro!!

  11. #5666
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    Default Condiments and Cheat Meal

    Quote Originally Posted by Myth View Post
    I've received permission from the mods to make this thread a sticky. All questions or comments regarding keto diets are welcome. Myself, as well as a few others on this board, are well-versed on the subject matter, so fire away!

    A few years ago, I had Dave design my keto diet. I got through Week 10 until I was laying in the hospital with that H1N1 stuff. Anyway, I just recently decided to go keto again. I found all of my emails from Dave but now, having been through it once, I understand keto a lot better.

    After finishing my first week, I still have a few questions that I would appreciate anyone to answer!!

    Condiments: I know we can have mustard and spices, but I would imagine we can have garlic?? What about salt? I used salt on pretty much everything last time, but is it a big 'no-no' while on keto?

    Drinks: I know we can drink diet soda and green tea...but with it being the summer time, I LOVE LOVE LOVE unsweetened sun tea. What is your take on this? Can I have it or not? I also thought that Crystal Light was okay too.....

    Cardio: Has to stay UNDER 120bbm, right?

    Thank so much!!

  12. #5667
    RX MEMBER osfitness's Avatar
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    your gtg bro.. mustard is fine.. i used the sugar free ketuchup from heinz and it was fine.... just dont go crazy, tea is ok.. salt is a MUST....

    With out the carbs, your losing some water in the muscles, so i would add it on all foods....

    it helps with the pumps as well...

    carb up days back off.....

  13. #5668
    RX MEMBER osfitness's Avatar
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    Quote Originally Posted by J_TRAIN View Post
    New to keto, after 4 weeks i had my first refeed. Was scared of cheat meal so i carb loaded on rice and well that didnt work and i felt like shit the next day. 2 weeks later I had another refeed, only this time i had a double cheeseburger and large fry. Still lost weight the next day like it never happened! However, I had it as meal 2. Ive read that the cheat meal is supposed to be at meal 6? Can you guys tell me why that is or if it matters?
    working with dave over the years, he recommends you have your cheal at meal 6 so your not tempted to eat more.....

    enjoy the carb hangovers as i call them,, that wont last... once your in keto for a while, you will need more carbs....

  14. #5669
    RX MEMBER osfitness's Avatar
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    Quote Originally Posted by Juturna67 View Post
    Can someone critique my diet? I go to school in the morning and work in the afternoon/evening so it is hard for me to cook everyday. Please feel free to make suggestions and alter the diet.

    Breakfast: 3 whole eggs, 5 egg whites.

    2nd meal: ON Gold Standard protein shake and 2 table spoons of natty PB

    3rd meal: Chicken Breast with some veggies and 1/4 cup of Trader Joe's Raw Almonds

    4th meal: ON Gold Standard protein shake and 2 table spoons of natty PB

    5th meal: 1/2 lb of Kirkland Lean 91/9 beef 3 eggs

    6th meal: ON Gold Standard protein shake and 2 table spoons of natty PB

    I added everything up on MyFitnessPal. According to the app I am at 1908 calories 50% fat 42% protein and 8% carbs.

    your plan looks good, what is your goal? weight? BF %?

  15. #5670
    RX MEMBER osfitness's Avatar
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    i do mine with a small carb up on wed and a big carb day sat... '
    just work s better for me.. doing a keto bulk now...

    pretty good stuff....

    keeping carbs at 150..... the rest fat and protein..
    2 high carb days.. up 13 lbs in 5 weeks with no increase in BF

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