Official keto thread

[zubbeyboy]

Any opinions in Milos stating that even the Keto guys will benefit greatly by using Carbs (Gatorade etc) with his mix BCAA GLUTAMINE (and more i cant recall exactly) pre during and post workout.

Id hate to be neglecting the muscle gain if he is correct.Fat burning is my goal right now and diet is going well.On week 4.Now @ 238-240# 5'6". Prolly 15-17% BF (thats a guess)

How bad would that be on a keto diet to do that guys?

Also.....I know its NOT GOOD but how bad would having some beer on a occasional refeed?No fat in it.

I posted my diet earlier in this thread. Thanks for all the help all.

[Mr. Hyde]

34 yrs old, 208.5 lbs, 20% body fat about to start doing 6a.m. training sessions. I sleep a total 6 to 7 hours a night no matter what. During my day job I'm mostly sitting and in the evenings(4 nights out the week) I'm on my feet and getting home about 9:15-9:30, hence 7 meals instead of 6 based on the eating every 3 waking hours system. I plan to also add fish oils to my meals based on what I've read here as wells a joint supplements, test booster, multi vitamin-mineral pack. Also, I carry fat in my lower chest & abdomen area.

Is the schedule below a good base, I'm open to suggestions.

MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)

MEAL #2- post-workout
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB

MEAL #3
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB

MEAL #4
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

MEAL #5
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts


MEAL #6
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB

MEAL #7
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

Drop meal 7. Did you copy and paste the Palumbo diet for a 200+ man and add the 7th meal? Thats what it looks like to me. Even though you will be in keto that plan is over 3000 calories easy.

[Qaash]

Drop meal 7. Did you copy and paste the Palumbo diet for a 200+ man and add the 7th meal? Thats what it looks like to me. Even though you will be in keto that plan is over 3000 calories easy.

I did because my days are so long...should I space out the meals to every 4 hours instead of 3?

[Legend]

I did because my days are so long...should I space out the meals to every 4 hours instead of 3?

Nah, Go with 42g of protein, and 15g of fat per meal.

Have a meal every 2.5-3 hours that you are awake.

[Myth]

Frosty, what if I want to change my cheat meal to Sat instead of Sunday?

you'll go into anaphylactic shock

[Legend]

Frosty, what if I want to change my cheat meal to Sat instead of Sunday?

you'll go into anaphylactic shock

And, you will immediately fall over dead.

[Mr. Hyde]

I did because my days are so long...should I space out the meals to every 4 hours instead of 3?

i would do what Legend said if your gonna eat 7 meals. The meals in the plan you posted are pretty big, you wont be in a calorie defict following that plan. 42g pro, 15g fats is a good way to go for you.

[Mr. Hyde]

reguardless of what i eat if my overall carbs intake is still below 50g i will be in a pretty strong state of keto right?? I am asking because sometime i chew sugar free gum or other bullshit like that. If i count everything and stayed below 50g of carbs i figured i would be in the clear. Is this correct?

[Frosty]

Under 0.25*bwt assuming you're lean is considered very low carb. If you're fat perhaps use LBM for the equation. However I find the lower I am the better, so I would recommend <30g a day personally.

[jaydhee1]

Just ate my first cheat meal. I had some baked rigatoni and garlic cheese bread from buca di beppo. Holy crap im stuffed, I couldn't eat a lot though...oh well.

[Frosty]

Just ate my first cheat meal. I had some baked rigatoni and garlic cheese bread from buca di beppo. Holy crap im stuffed, I couldn't eat a lot though...oh well.

It's funny I was going to bed and an idea popped into my head. I used to get these boxed gourmet chocolate covered nuts at Christmas time from a local company to where I used to live in Pittsburgh. Right now I'm online looking to see what it would cost to ship out a 1 lb box of assorted dark and milk chocolate mixed nuts....looks like it would cost me $35 for that But damn, what on earth could be a better cheat meal than to first have some good cheese burgers, then have chocolate covered nuts, and then finish off with some ice cream bars like Super Sundae bars or Klondikes!! lmao damn this diet is fun

[Alex The Great]

Frosty and myth if you guys get a chance check out my posts on the page before this. Thanks.

[ArabMuscle]

Hey Frosty,

How many sets per body part would you recommend a person on a keto-diet?
Since its low to no-carb, I'm assuming very low volume such as HIT.

[Qaash]

Thank you, Alex, Hyde and Legend for your responses

Based on suggestions: 7 meals, every 3 hours, 42g WPI(whey protein isolate using 60cc measuring scoop)+1tbsp natural PB, 6oz. cooked lean proteins and 7oz. cooked fatty protein meals.

Thanks again

[Alex The Great]

Qaash here is the easiest way to do it. Heres a link to a keto calc.

http://forum.bodybuilding.com/attach...5&d=1146991290

Just plug in all the information and it will give you exactly how many calories, protein, fat, and carbs that you should be consuming each meal.