Just started my keto diet can anyone out there let me know how its looking? =D

bddavis12 · 05-27-2009, 04:55 PM

I just started my CKD and I've done my research and this is what I came up with can everyone let me know what they think and if I'm on the right track. BTW i'm 6'3" and currently 205 lbs @ 10.4% BF also I work out first thing in the morning prior to eating good/bad idea?

Meal 1(immediatly following lift) 9:00 AM
GNC wheybolic extreme 60 protien shake w/ water
(188 cals, 1g Fat, 5g carbs, 40g protien)

Meal 2: 10 AM
3 Large egg
(210 cals, 15g Fat, 3g Carb, 18g protien)
2oz Steak
(70 cals, 2g Fat, 0g carbs, 12g protien)
3 pills flaxseed oil
(30 cals, 3g Fat)

Meal 3 12 PM
8 oz chicken breast
(260 cals, 2g Fat, 54g protien)
2 cup chopped spinach
(60 cals, 6g carbs)
3 pills flaxseed
(30 cals, 3g Fat)

Meal 4 3PM
4oz 80/20 stop and shop frozen burger
(290 cals, 23g Fat, 19g protien)
3 pills flaxseed
(30 cals, 3g Fat)
1 tbsp extra virgin olive oil
(120 cals, 14g Fat)

Meal 5 6PM
8oz 90/10 ground beef
(400 cals, 22g Fat, 46g protien)
1 cup chopped spinach
(30 cals, 3g carbs)
3 pills flaxseed
(30 cals, 3g Fat)

Meal 6 10PM
1 scoop Optimum Nutrition Casien Protien
(120 cals, 1g Fat, 4g Carbs, 24g Protien)
Safeway almonds
(170 cals, 15g Fats, 5g carbs, 6g protien)
3 pills flaxseed
(30 cals, 3g Fat)

Daily Totals
(2,050 cals...110g Fat...23g Carbs...223g Protien)
50% Fats...4.7%Carbs...45.3% Protien

on the weekends from friday through saturday night I do a 36 hour carb load with about 500 grams carbs spread through out the period with the rest of my caloric intake being mostly protien with little fats
Then on sunday I do a High protien, low carb, low fat day
On monday I return to the above meal plan

any thoughts on how im looking?!?! any feed back is MUCH appreciated!!! =)

**Built** · 05-28-2009, 12:54 AM

You're probably fine lifting empty provided you have your shake right away after. If you eat late at night, this will help since you won't be SOoooo empty first thing in the AM.

No need to eat six meals a day, not unless you want to.
Ditch flax and get fish oil instead. The ALA in flax oil won't convert to EPA/DHA like you need it to.

500g of carb over three days isn't that much of a carb load. How are you feeling on this - are you losing?

How are you training while you do this?

bddavis12 · 05-28-2009, 06:51 AM

good looks on the fish oil sub out, ill start that today. I wish i could tell ya if i was loosing or not lol but this is my first week on it and I just hit ketosis today but I will most def let you know how I make out. As for the 500 grams, ive been on about 10 other sites and the general theme or at least what people who have XP in keto diets are sugguesting for me is not even to really count the carbs on the first day of the carb load (friday night into saturday night) then ive been told to either go to a high protien/low fat/low carb diet on sunday or a 40/40/20 (20 being fat obviously). Im not sure if this is because im already 9.8 percent bodyfat but it seems to be the general suggestion to me. any thought?? Also what are all your guys thoughts on PB (as long as its all naturual and no sugar added and im including it into my macro I should be okay right? or should I stay off the stuff for a little longer/or completly?)

bddavis12 · 05-28-2009, 06:59 AM

oh and btw so far trainings going good, like i said I just hit ketosis today so it might get harder (however I heard what ive been through is the hardest part), Alot of people say training gets really hard but my body (fortunatly for me) works well on a low carb diet, also (no disrespect to anyone out there im sure everyone trains hard) I think its hard fighting through the lifts but for me at least it makes the end result that much more enjoyable (maybe im weird like that). I also have played H/S and College ball out in arizona so the feeling of lethargy and passing out has become part of my life hahaha. I believe with hard work and dedication there is nothing that can stand in the way of what is trying to be obtained. After all nothing worth having comes easy!!!

Lastly currently im on a split that looks like this, I know its not traditional for a keto but what do you guys thinnk about it? (mon-chest/tri/ab/cardio) (tues-back/bi/cardio) (wed-shoulder/ab/cardio) thurs-(legs/cardio) fri(total body lift)

Unreal · 05-28-2009, 08:56 AM

I would ditch the GNC shakes and stop and shop burgers for something better but overall it doesn't look bad.

**Built** · 05-28-2009, 09:56 AM

You're under 10% bodyfat now? You need UD2.0, not CKD. Your lifting routine really isn't suited for the type of dieting you're doing.

05-27-2009, 04:55 PM	#1
bddavis12 Registered User Join Date: May 2009 Location: NY Posts: 5	Just started my keto diet can anyone out there let me know how its looking? =D I just started my CKD and I've done my research and this is what I came up with can everyone let me know what they think and if I'm on the right track. BTW i'm 6'3" and currently 205 lbs @ 10.4% BF also I work out first thing in the morning prior to eating good/bad idea? Meal 1(immediatly following lift) 9:00 AM GNC wheybolic extreme 60 protien shake w/ water (188 cals, 1g Fat, 5g carbs, 40g protien) Meal 2: 10 AM 3 Large egg (210 cals, 15g Fat, 3g Carb, 18g protien) 2oz Steak (70 cals, 2g Fat, 0g carbs, 12g protien) 3 pills flaxseed oil (30 cals, 3g Fat) Meal 3 12 PM 8 oz chicken breast (260 cals, 2g Fat, 54g protien) 2 cup chopped spinach (60 cals, 6g carbs) 3 pills flaxseed (30 cals, 3g Fat) Meal 4 3PM 4oz 80/20 stop and shop frozen burger (290 cals, 23g Fat, 19g protien) 3 pills flaxseed (30 cals, 3g Fat) 1 tbsp extra virgin olive oil (120 cals, 14g Fat) Meal 5 6PM 8oz 90/10 ground beef (400 cals, 22g Fat, 46g protien) 1 cup chopped spinach (30 cals, 3g carbs) 3 pills flaxseed (30 cals, 3g Fat) Meal 6 10PM 1 scoop Optimum Nutrition Casien Protien (120 cals, 1g Fat, 4g Carbs, 24g Protien) Safeway almonds (170 cals, 15g Fats, 5g carbs, 6g protien) 3 pills flaxseed (30 cals, 3g Fat) Daily Totals (2,050 cals...110g Fat...23g Carbs...223g Protien) 50% Fats...4.7%Carbs...45.3% Protien on the weekends from friday through saturday night I do a 36 hour carb load with about 500 grams carbs spread through out the period with the rest of my caloric intake being mostly protien with little fats Then on sunday I do a High protien, low carb, low fat day On monday I return to the above meal plan any thoughts on how im looking?!?! any feed back is MUCH appreciated!!! =)

05-28-2009, 12:54 AM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	You're probably fine lifting empty provided you have your shake right away after. If you eat late at night, this will help since you won't be SOoooo empty first thing in the AM. No need to eat six meals a day, not unless you want to. Ditch flax and get fish oil instead. The ALA in flax oil won't convert to EPA/DHA like you need it to. 500g of carb over three days isn't that much of a carb load. How are you feeling on this - are you losing? How are you training while you do this? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-28-2009, 09:56 AM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	You're under 10% bodyfat now? You need UD2.0, not CKD. Your lifting routine really isn't suited for the type of dieting you're doing. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

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05-28-2009, 06:51 AM	#3
bddavis12 Registered User Join Date: May 2009 Location: NY Posts: 5	good looks on the fish oil sub out, ill start that today. I wish i could tell ya if i was loosing or not lol but this is my first week on it and I just hit ketosis today but I will most def let you know how I make out. As for the 500 grams, ive been on about 10 other sites and the general theme or at least what people who have XP in keto diets are sugguesting for me is not even to really count the carbs on the first day of the carb load (friday night into saturday night) then ive been told to either go to a high protien/low fat/low carb diet on sunday or a 40/40/20 (20 being fat obviously). Im not sure if this is because im already 9.8 percent bodyfat but it seems to be the general suggestion to me. any thought?? Also what are all your guys thoughts on PB (as long as its all naturual and no sugar added and im including it into my macro I should be okay right? or should I stay off the stuff for a little longer/or completly?)

05-28-2009, 06:59 AM	#4
bddavis12 Registered User Join Date: May 2009 Location: NY Posts: 5	oh and btw so far trainings going good, like i said I just hit ketosis today so it might get harder (however I heard what ive been through is the hardest part), Alot of people say training gets really hard but my body (fortunatly for me) works well on a low carb diet, also (no disrespect to anyone out there im sure everyone trains hard) I think its hard fighting through the lifts but for me at least it makes the end result that much more enjoyable (maybe im weird like that). I also have played H/S and College ball out in arizona so the feeling of lethargy and passing out has become part of my life hahaha. I believe with hard work and dedication there is nothing that can stand in the way of what is trying to be obtained. After all nothing worth having comes easy!!! Lastly currently im on a split that looks like this, I know its not traditional for a keto but what do you guys thinnk about it? (mon-chest/tri/ab/cardio) (tues-back/bi/cardio) (wed-shoulder/ab/cardio) thurs-(legs/cardio) fri(total body lift)

05-28-2009, 08:56 AM	#5
Unreal Registered User Join Date: Mar 2009 Location: SLC, UT Posts: 89	I would ditch the GNC shakes and stop and shop burgers for something better but overall it doesn't look bad.