Pick a diet for me

[fast03]

Hey guys, newb here. I want to start on a strict diet tomorrow. I have stopped working put for the last 2 yrs. but want to get back to the routine. The good news is I am not a newb to weights so thats good lol. The bad news is I am clueless when it comes to diets. I am now 25 and I am noticing that I am starting to get a stomach and the handles. I want to get lean, gain muscle mass, and get the 6 pack back. I have done searches but I dont understand some of it. Any help would be great...

Thanks

[Mr.X]

did you read the links I sent you?

[fast03]

Yes, so I would need to do a CKD diet?

[Mr.X]

I would think that's a good start

[fast03]

Alright I think I am starting to understand this. I am starting this tomorrow so for day 1
1) 85% fat/ 15% protein- BMR 5%
So I weigh 185lbs. = 2220 cal.
2220 x .05=111 cal.
So I need 2109 cal. for day 1

fat ratio- 2109cal. x.85 fat= 1792 cal from fat
9 cal. p/ gram =199g fat for day 1

Protein
2109 cal. x .15 protein= 316 cal. from protein protein has 4 cal./ gram
316cal div by 4 = 79g protein
Total day 1 199 grams fat/79 grams protein

My questions are, for the fat is that with the saturated fat included? I know I am going to have to look at the fat and protein contents but what about looking at the calorie's on the label? Know what I mean or am I confusing myself? Also what about sugar intake? I think I will have to carry a card with me for every day until I know what I am doing.

[fast03]

Also whats a GI-carbohydrate?

[fast03]

Ok I am almost done with my first day. It feels like I have hardly ate anything, and I can tell my body is telling me whats going on here.
When I woke up I ran for about 30 min. Then went to work and snacked on some peanuts from 9-11 and had lunch around 12. Only thing close was a Del taco and they didnt have a nutrition guide pamphlet (I will be taking lunch for now on). So I got a Taco Salad, but didnt eat the tostada.
Those 2 things left me with 82 fat grams left and 30 grams of protein left.
I just got home had one of those store pre cooked roasted chickens and ate 1/2, with a pre packed chicken salad. Now I only have 11 f/g left and -68 protein grams in the hole. I am noticing that I am having a hard time finding out what to eat, you guys have any suggestions? Also how many carbs is to much, what should I limit it at?

Thanks

[fast03]

Anyone?

[Mr.X]

Originally Posted by fast03

My questions are, for the fat is that with the saturated fat included? I know I am going to have to look at the fat and protein contents but what about looking at the calorie's on the label? Know what I mean or am I confusing myself? Also what about sugar intake? I think I will have to carry a card with me for every day until I know what I am doing.

you just count the total fat count, saturated fat is just a breakdown of what kind of fat is used

X

[Mr.X]

Originally Posted by fast03

Ok I am almost done with my first day. It feels like I have hardly ate anything, and I can tell my body is telling me whats going on here.
When I woke up I ran for about 30 min. Then went to work and snacked on some peanuts from 9-11 and had lunch around 12. Only thing close was a Del taco and they didnt have a nutrition guide pamphlet (I will be taking lunch for now on). So I got a Taco Salad, but didnt eat the tostada.
Those 2 things left me with 82 fat grams left and 30 grams of protein left.
I just got home had one of those store pre cooked roasted chickens and ate 1/2, with a pre packed chicken salad. Now I only have 11 f/g left and -68 protein grams in the hole. I am noticing that I am having a hard time finding out what to eat, you guys have any suggestions? Also how many carbs is to much, what should I limit it at?

Thanks

First, the carb intake, keep it to maximum 6g carbs per meal and 30g max per day.

Second, the feeling you're having is the feeling of coming off from a drug, yes carbs are DRUGS, when you eat carbs (sugars) your body releases serotonin which makes you feel uphoric. Without the daily carb intake your body would be akin to coming off a drug, that's why you're craving. I suggest you try some sugar-free jello and crystal lite as well as more salads and water.

By the 2-3 week of the CKD you will notice that you are actually not hungry during the keto phase, that is because at that time your body will have adapted and will be using strictly fat as the source of energy (ketones if you want to be specific). Basically, your body will become a fat-burning machine, that burns fat for energy 24/7.

good luck,
Mr.X