Official keto thread

[cobra]

LOL Legend and myth, screw you guys! I can't help I'm so anal about some of these things!

My keto pancakes were AWESOME! 12 egg whites (36 grams protein, 3grms per egg white), 2 Tbsps All natural PB( 10 grams protein, 11 grams fat, 4 carbs), cinnamon, stevia and 1/8 tsp baking powder. Blend it up, flip em around in the pan, the topped it off with the Walden Farms syrup, MMMMMMMM! To top THAT off, tonight is a cheat meal! WOO! Gonna go hit this little hole in the wall Italian restraunt and pig out then come home and bake me up some low fat cinnamon rolls! Today's gonna be a good day!

[Mr. Hyde]

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.

Yea but with the carbs in nuts, peanut butter, a lil lettuce and even the carbs in eggs and other proteins i dont see how thats possible. Im alway around 40-42 only including 6g carbs from lettuce, the rest is all from fat and protein sources.

[Alex The Great]

Alright im planning on adjusting into my offseason diet in two weeks. Im going to increase my calories and increase my carbs slowly to avoid any additional fat gain that might occur. Here is my current diet.

Meal 1: 2 Omega-3 Eggs, 1 Cup Liquid Egg Whites
Meal 2: 30 grams True Protein Dc Forumula, 24 Grams Whole Almonds
Meal 3: 5 Ounces Grilled Chicken Breast, 85 Grams Spinach Leaves, 18 Grams Almonds
Meal 4: Pre-workout Vpx No-Shotgun (Taken one hour after meal 3)
Meal 5: Post-workout Vpx No-Synthesize (Taken after lifting and Cardio)
Meal 6: 4 Ounces Steak, 85 grams Spinach Leaves, 1/2 Tablespoon Mac Nut Oil (1 hour after meal 5)
Meal 7: 5 Ounces Grilled Chicken Breast, 85 Grams Spinach Leaves, 18 Grams Almonds
Meal 8: 39 Grams True Protein Nighttime Mix, 2/3 Tablespoon Mac Nut Oil (Before Bed)

Daily
Nutritional Breakdown
Calories: 1,789
Fat: 73.2g 38%
Sat Fat: 13.9g
Carbohydrates: 26.5g 6%
Fiber: 11g
Sugar: 2.1g
Protein: 246g 56%

Here is my new proposed diet.

First Week

Meal 1: 2 Omega-3 Eggs, 1 Cup Liquid Egg Whites,
Meal 2: 30 grams True Protein Dc Forumula, 20 Grams Whole Almonds
Meal 3: 5 Ounces Grilled Chicken Breast, 140 Grams Spinach Leaves, 14 Grams Almonds
Meal 4: Pre-workout Vpx No-Shotgun (Taken one hour after meal 3)
Meal 5: Post-workout MHP Dark Matter (Taken after lifting and Cardio)
Meal 6: 4 Ounces Steak, 140 grams Spinach Leaves, 100 Grams Cauliflower 1/3 Tablespoon Mac Nut Oil (1 hour after meal 5)
Meal 7: 5 Ounces Grilled Chicken Breast, 140 Grams Spinach Leaves, 100 Grams Cauliflower 14 Grams Almonds
Meal 8: 39 Grams True Protein Nighttime Mix, 1/3 Tablespoon Mac Nut Oil (Before Bed)

Second Week

Meal 1: 2 Omega-3 Eggs, 1 Cup Liquid Egg Whites, 1 Cup Oatmeal
Meal 2: 30 grams True Protein Dc Forumula, 20 Grams Whole Almonds
Meal 3: 5 Ounces Grilled Chicken Breast, 140 Grams Spinach Leaves, 14 Grams Almonds
Meal 4: Pre-workout Vpx No-Shotgun (Taken one hour after meal 3)
Meal 5: Post-workout MHP Dark Matter(Waxymaize) (Taken after lifting and Cardio)
Meal 6: 4 Ounces Steak, 140 grams Spinach Leaves, 100 Grams Cauliflower 1/3 Tablespoon Mac Nut Oil (1 hour after meal 5)
Meal 7: 5 Ounces Grilled Chicken Breast, 140 Grams Spinach Leaves, 100 Grams Cauliflower 14 Grams Almonds
Meal 8: 39 Grams True Protein Nighttime Mix, 1/3 Tablespoon Mac Nut Oil (Before Bed)


Third Week

Meal 1: 2 Omega-3 Eggs, 1 Cup Liquid Egg Whites, 1 Cup Oatmeal
Meal 2: 40 grams True Protein Dc Forumula, 12 Grams Whole Almonds
Meal 3: 6 Ounces Grilled Chicken Breast, 140 Grams Spinach Leaves, 7 Grams Almonds
Meal 4: Pre-workout Vpx No-Shotgun (Taken one hour after meal 3)
Meal 5: Post-workout MHP Dark Matter(Waxymaize) (Taken after lifting and Cardio)
Meal 6: 5 Ounces Steak, 140 grams Spinach Leaves, 100 Grams Cauliflower (1 hour after meal 5)
Meal 7: 6 Ounces Grilled Chicken Breast, 140 Grams Spinach Leaves, 100 Grams Cauliflower 7 Grams Almonds
Meal 8: 50 Grams True Protein Nighttime Mix, (Before Bed)

I plan on adding in waxymaize post workout the first week and increasing my carbs from veggies slightly. Then second week I plan on introducing oats to breakfast and waxymaize with post workout while lowering my fat so my calories stay the same. Then the third week I plan on increasing my protein while reducing my fat even more so the calories stay relatively the same. So I will be intaking around the same amount of calories they will be just from different sources. Would this be a good way to reintroduce carbs? Myth you would prob know best but anyone else feel free to chime in. Should I continue to do my refeeds on this transition period? Also what do you think of this transition period in terms of adjusting towards my offseason?

[Alex The Great]

Yea but with the carbs in nuts, peanut butter, a lil lettuce and even the carbs in eggs and other proteins i dont see how thats possible. Im alway around 40-42 only including 6g carbs from lettuce, the rest is all from fat and protein sources.

Switch from lettuce to spinach leaves. For 85 grams of spinach leaves it is 20-25 calories (depending on type) . 0g Fat, 2-3g carbs (depending on type), 1g Fiber and 3g protein. So its 1 net carb for spinach leaves and you get 3g of protein per serving.

[Mr. Hyde]

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

1 tbsp peanut butter is around 7.5-8g fat depending on the brand. I use fitday.com to track my food intake. The web site is free but very SLOOWWWWWWWW, i would try to download it from somewhere. You can add foods into there data base that they do not have. I added everything i eat because i dont trust all there nutritional facts. It will track everything gram for gram. It also makes it alot easier to know how many grams of what you are eating every meal. After a couple of weeks you will get all your meal sizes right and you could most likelystop using it. I always use it because i never like to do more then a 1 hour of cardio a day. Tracking my macros and calories everyday makes it easier for me to take 200 calories off the diet instead of adding 20-30 more minutes of LISS. Good luck with your diet, the first week or two could be rough but after that it is smooth sailing

[Mr. Hyde]

Switch from lettuce to spinach leaves. For 85 grams of spinach leaves it is 20-25 calories (depending on type) . 0g Fat, 2-3g carbs (depending on type), 1g Fiber and 3g protein. So its 1 net carb for spinach leaves and you get 3g of protein per serving.

my servings of lettuce are only 2g carbs. i have 2-3 servings a day. i think 1g of the 2 is fiber anyway.

[Alex The Great]

my servings of lettuce are only 2g carbs. i have 2-3 servings a day. i think 1g of the 2 is fiber anyway.

Id always go to darker greens but its up to you. I think spinach has more taste too. lol.

[Frosty]

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.

Depends. I believe in rep ranges that help you build muscle. For me I've tried lower volume approaches as well as other types of lifting while cutting. In terms of fat loss I keep coming back to 5x6 for big lifts twice a week. How much volume you do well on depends on your conditioning and general recovery ability, but obviously it's less on a hypocaloric diet.

[Frosty]

Yea but with the carbs in nuts, peanut butter, a lil lettuce and even the carbs in eggs and other proteins i dont see how thats possible. Im alway around 40-42 only including 6g carbs from lettuce, the rest is all from fat and protein sources.

Which is fine. I just prefer less carbs and I do that by consuming things with less carbs. I generally don't do eggs much because they don't agree with me so much, and I avoid almonds and peanuts which contain a fair amount of carbs. But that's just me....I like <30g but under 0.25g/lb bwt (lean) is fine.

[Alex The Great]

Frosty just to give you a heads up I started superdosing some supplements today. With my first meal I took 10g creatine, 5g beta alanine, 3 multivitamins and 3 servings of nitrix [I found a bottle laying around ]. With my second meal I took 5g creatine, 5g beta alanine, 2 multivitamins and 2 servings of nitrix. I plan to stick with 5g creatine, 5g beta alanine, 2 multivitamins and 2 servings of nitrix for each subsequent meal. Ill let you know how it goes.

[zubbeyboy]

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

Would someone mind commenting on my post on last page as well?

[Alex The Great]

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.

Taking in carbs pre and post workout will most likely kick you out of keto so there is no point in doing that. He may be refering to a targeted ketogenic diet not the normal ckd. Just take a drink that contains BCAA's and protein (hydrosolate is prob most recommended). I would avoid any type of alcohol while dieting period. It is excess calories that you body does not need. Also your body will not burn fat until it burns off all of the alcohol calories. Alcohol is a toxin and your body will address burning that off as fuel first. It might not be as bad say if you were on a bulking diet and you could afford some extra calories here or there but def not on a cutting diet.

[Alex The Great]

So today I started superdosing creatine, beta-alanine, multivitamins and nitrix. Im not positive what is causing it but im pretty sure that the nitrix is having something to do with the increased vascularity. The increased vascularity has been incredible. On my blog is a pic of my forearms taken no pump just cold.

[zubbeyboy]

Thank you Alex!

[jaydhee1]

Frosty,
So when I head out to VA for two weeks you mentioned I should have lots of shakes, and 2 grilled chickens sandwiches w/o the mayo. Do I eat the lettuce too,and also what about eating almonds, cashews, etc? Thanks for the advice!