Pyroclasm's Keto Diet

Please crit my keto diet.

BMR= 2011cals
RMR= 2765cals (x1.3)
Target= 2200cals (-20%)
Allowance for additional nutrients = 440cals (20%)
Theoretical Target = 1700 cals
Protein: 200g = 800cals
Fats: 100g = 900cals

5 Meals per day
40g Protein, 20g Fat per meal

Here is an example of a typical day for me





Breakfast is actually two meals but the app only has space for one meal. Total carbs are 44g for the day of which 10g is fibre.

Refeed meal:
Pasta 3.5 cups (+-150g carbs)

What's in the green salad? Make sure the peanut butter is natural and unsweetened. id lose the mayo and replace it with a healthier fat

Just chose the only option that was close to the truth. I will eat red peppers, green peppers, cucumber, onion, tomato.

Don't know if I will be able to get natural and unsweetened PB. Will need to have a look what is available hey.

You can't have that, tomatoes contain fructose. Will kick you out of ketosis. Make a salad with some baby spinach leaves tossed in some sunflower oil.

Be careful of sauces too, most of them contain sugar

Japjap avoiding all sauces I don't make myself. Shit no way I eat tomatoes with my morning cereal!

Sorry for being the bearer of bad news then

It's nothing it's not your fault bro! Would have never thought tomatoes would kick you out of ketosis. Shit now I am wondering what else might be a hidden crocodile that we are not thinking of.. Also sunflower oil is too high in poly-unsaturated fats so I am gonna give that one a miss.

Yeah olive oil will taste better anyway

Having a look at the macros I think you should drop some of the protein and increase the fats. Too much protein will cause you to reach ketosis slower

I know you're going to ask me why, but I'm hitting the hay now. Shall commence tomorrow

Thanx for the help guy! Lols wasn't gonna ask hey.

Hey guys

Quick question, is there a set macro split for keto diets. from my research a 30/6/65 pro/carb/fat split is the norm. Now using that split your macro should look something like this.

33g protein, 5g carbs and 32g fats per meal

Is this correct?

What is that app called?

00pump wrote: What is that app called?

Myfitnesspal

Pyroclasm wrote: Please crit my keto diet.

BMR= 2011cals
RMR= 2765cals (x1.3)
Target= 2200cals (-20%)
Allowance for additional nutrients = 440cals (20%)
Theoretical Target = 1700 cals
Protein: 200g = 800cals
Fats: 100g = 900cals

5 Meals per day
40g Protein, 20g Fat per meal

Here is an example of a typical day for me

Breakfast is actually two meals but the app only has space for one meal. Total carbs are 44g for the day of which 10g is fibre.

Refeed meal:
Pasta 3.5 cups (+-150g carbs)

I would drop the casein, Use only Whey Isolate, drop the mayo, instead of mince chicken or steak, instead of Tuna Hake, instead of peanut butter almonds or cashews.
i would also add in another whole meal like Fish and broccolli.
My reason is that many people battle to get into ketosis with normal whey, mayo are not the best source of fats nuts and avocado are much better, whole foods are better and i honestly think more protein is required.

agree with everything koe said.

too much protein can kick you out of ketosis, and too little will result in muscle loss

Thanx KOE for the feedback appreciate it bud! Mind if I pick your brain a little bit?

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Pyroclasm wrote: Thanx KOE for the feedback appreciate it bud! Mind if I pick your brain a little bit?

Sure

Regarding the protein I have found that 40g per meal is more or less a sweet spot for me. I don´t understand why I need more than 200g protein if on keto do you mind explaining?

I hate tuna and would rather eat hake, but is there any reason you shouldn´t eat tuna on keto? I get the odd craving for tuna now and then..

Is my carbs not too much for keto?

Pyroclasm wrote: Regarding the protein I have found that 40g per meal is more or less a sweet spot for me. I don´t understand why I need more than 200g protein if on keto do you mind explaining?

I hate tuna and would rather eat hake, but is there any reason you shouldn´t eat tuna on keto? I get the odd craving for tuna now and then..

Is my carbs not too much for keto?

Whilst on Keto if you not on enough gear many people I know tend to eat away at muscle,especially due to overtraining or to much cardio,also a rule of thumb for me is min 1.5-2g/lb protein and it's worked well thus far.
I find Tuna has too much sodium and leaves me with a bit more water retention than I'd like, I also am zoo sick of it I'm a bit biased against it. Unless you gonna go for the expensive chunky kind it is more dense and tends to have less salt IMO.personal preference. Hake also tends to thin my skin out much more.
I also thought you a bit high on carbs max I would say should be 30g for the day.
Remember protein is the only Macronutrient that grows you the others are merely for energy.
I'm gonna throw you another tip. When weight stagnates on Keto introduce Fat days and Veg days in a cycling manner, example 3 Veg days no fats just veg and protein and 2 Fat days then 2 Veg Days. You will be surprised at fat loss on that combo. Protein IMO should be constant, when dieting just play with carbs and fats.

Thanx very much KOE will definately use that when fat loss slows down.

I am a bit unsure of the training part. I DO NOT want to lose muscle for anything in the world! I am also very strained for time at the moment with work and all that. What is the minimum amount of training I could get away with on Keto that would still give decent results?

Pyroclasm wrote: Thanx very much KOE will definately use that when fat loss slows down.

I am a bit unsure of the training part. I DO NOT want to lose muscle for anything in the world! I am also very strained for time at the moment with work and all that. What is the minimum amount of training I could get away with on Keto that would still give decent results?

Pleasure Intense 45min to an hour. Max hour. Cardio HR not higher than 145bpm no more than 30min a day, limit supersets and giant sets.

How about the HIT training precribed by Arthur Jones and Ellington Darden. 30 minutes in an out. Old school strategy

ice-rip wrote: How about the HIT training precribed by Arthur Jones and Ellington Darden. 30 minutes in an out. Old school strategy

I wouldn't on Keto bud

Koe007 wrote:

Pyroclasm wrote: Thanx very much KOE will definately use that when fat loss slows down.

I am a bit unsure of the training part. I DO NOT want to lose muscle for anything in the world! I am also very strained for time at the moment with work and all that. What is the minimum amount of training I could get away with on Keto that would still give decent results?

Pleasure Intense 45min to an hour. Max hour. Cardio HR not higher than 145bpm no more than 30min a day, limit supersets and giant sets.

Feathers is telling me not intense and you are telling me intense?