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Thread: Keto Diet

  1. #1
    Join Date
    May 2011
    Location
    England
    Posts
    365

    Default Keto Diet

    Hi guys just wondered if you could have a look at my keto diet and see what you think

    Age:21
    Height: 5'9
    weight: 180lbs
    bodyfat: 12/13%

    goal: 8%

    Meal #1: 4 whole omega-3 eggs with 4 extra egg-whites.
    Meal #2: 200g chicken with 1/3 cup raw almonds.
    Meal #3: 40g whey protein with 1 tablespoon all natural peanut butter.
    Meal #4: 200g red meat or salmon with 1 cup asparagus.
    Meal #5: 40g whey protein with 1.5 tablespoons all natural peanut butter.
    Meal #6: same as meal #1.

    I lift five times a week and I am going to do cardio at a low intensity eod.

    Do you think my goal is achievable with the diet plan I've set out ?

    thanks

  2. #2

    Default

    You only have to lose 10 lbs of fat and no muscle to achieve your goal. It might take 5-6 weeks. Very achievable.

  3. #3
    Join Date
    May 2011
    Location
    England
    Posts
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    Default

    Do you think that the diet iv set out above will achieve my goal or would you suggest changing any of it ?

    Thanks mate

  4. #4
    Join Date
    May 2011
    Location
    England
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    Default

    anybodys input on the keto diet iv set out would be appreciated

    thanks

  5. #5

    Default

    just check your body fat % and weight in 7 days, and again in 10 days. If you don't see anything changing then you need to reevaluate your program.

    Keep your heart rate at around 130bpm to target fat loss, and don't do cardio-for sure-more than an hour.

  6. #6

    Default

    The weak link is the whey protein, as you already know. I know that protocol allows it but I certainly wouldn't exercise that particular option more than once a day. You are better off without the whey. It will still work, though you may lose a bit of muscle since you may not be well into ketosis. I would just save the whey for later or carb-up. It's not going to spoil all that quickly.

  7. #7
    Join Date
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    Location
    England
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    Default

    What would you advise doing then ? Replace meal 3 with another meal 2 ?

    Thanks

  8. #8

    Default

    That would work. Or exchange the whey for casein. Each of those combinations is meant to provide a certain amount of protein and fat. That's basically Jumbo Palumbo's diet and he appears to be ignorant of the reality of whey protein. So casein would fulfill the original intention. Or use one of the other meals as you said. I know SYL was aware of this drawback to the diet when he posted it, but either he didn't want to change it, or thought people would just use whey anyways. And once a day wouldn't be too bad, just not optimal.

  9. #9
    Join Date
    May 2011
    Location
    England
    Posts
    365

    Default

    Thanks lucky, I'll keep you updated as to how im progressing

    If you don't mind me asking, where did you get all your knowledge from ? Your like a walking encyclopaedia of fitness and training (y)

    Thanks for your help mate

  10. #10
    Join Date
    May 2011
    Location
    England
    Posts
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    Default

    How many days should I stick to that meal plan before carbing up again ?

    N should I do cardio every day ?

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