Diet & workout to get back in shape

Hey everyone

So I've been out of training/dieting for a bit more than a month due to a rough exam period. I will now be getting back into the whole shaping up business and am quite psyched.

I've been eyeing the Keto diet but need to do a bit more research on the topic as I have no idea where to start yet.

For the first week or two I'd like to get back into clean eating while training as not to immediately shock my body with a rough diet/training programme.

My stats:

Female
23 years
1.79m tall
63kg
bf +- 19% (not sure how accurate the VA reader is)

Goals:
Dropping to around 15% bodyfat in 3 months.

Currently a typical day's diet looks as follows:

Morning:
half cup muesli
low fat milk

Mid-morning snack:
low fat yogurt

Lunch:
USN Diet Fuel shake

Mid-afternoon snack:
rice cake / 2 provita's

Dinner:
lean chicken / fish
veggies

I do weight training 4 days a week and 2 days cardio.

Any suggestions on changes to the diet/excercise to kickstart my new goals?

I do have a few ideas on what to change but first jus want to lay a good basis to work from.

Thanks!

calories and macros of your diet?

About 1650 calories and 40/40/20

Although I think the carbs are a bit higher, which I need to cut. I won't be on this diet long as I want to switch to Keto and really get seriously into shape. Any idea where to start Mrfeathers? I can calculate what my ratios need to be, but where does one actually get the info on what food contains how much protein/carbs/fat?

k give me like 2 or so hours. just in the middle of something, then ill get back to you.
unless someone else sorts you out

No problem at all, appreciate your willingness to help so will wait

try this link www.myfitnesspal.com/

and have a look at this one for a keto diet
www.anabolicsteroids.co.za/forum/10-diet...to-diet?limitstart=0

I'll have to invest in a kitchen scale :ohmy: and I think I defo need to swop my Diet Fuel for 100% whey. Which brand do you suggest?

So when starting Keto I'll need to up my cardio and continue with my weight training. Apart from gyming I'm also an equestrian, so quite active - roughly counting 2000 calories to maintain? Am I correct? Thus around 1500 calories to start dropping?

I know it differs from person to person, and depending on how well diet/excercise is followed, but in your opinion, what realistic time frame will I be looking at more or less to drop from 19% to 15% on Keto? I won't be taking any fatburners.

I don't want to compete but I enjoy being active and looking good. The lowest I've been was around 16% which I was also happy with, but want to push myself a bit further.

I'm just rambling on so long, reply whenever you're free

id say go for keto. shocking your body isnt such a bad thing. its how you get results, taking it out of what it is used to.

if you dont want to go down the keto route then a clean diet with a small deficit will work too.

i use SSN whey. get one without sugar.

yeah your maintenance calories will depend on a few things. activity level being one of them. ill post a link for you to have a look at.
www.freedieting.com/tools/calorie_calculator.htm

go to advanced options and use the Katch-McCardle formula

I definitely want to go the Keto route - have been eyeing it before, but then my exams came up and didnt want to undergo big changes while busy with exams as I will be graduating now. I didn't even have time to train properly...but now I'm back :silly:

Ok according to that calculation my maintenance is 2089 calories.

I will finalise my Keto diet over the weekend, stock up on the right foods and start on Monday.

that formula is just a guideline. kinda like a ball park figure. you'll have to try eat those calories and see if you aren't losing or picking up weight. weigh yourself in the morning, naked after a pee, to eliminate other variables. if the scale doesn't move then you have your maintenance calories. once you have that base, you can add or subtract calories according to your goals

Where should I incorporate the shake? 1 shake a day will be enough?

What vegetables are ok to eat on Keto? I was thinking in the line of broccoli,spinach,cauliflower,mushrooms...potatoes are out,also pumpkin I suppose? Prepping spinach with cream is probably a no go? Is one allowed salt/pepper? I have no sweettooth whatsoever, but salt is my downfall...

For how long should I follow the Keto diet more or less? I'm sure you can't follow it forever?

follow it til you reach your goals. gregb1 (a user on the forum) was on keto for 6 months, lost 20 odd kilos.
go for green leafy vegs like broccoli and spinach.

you dont even need a shake. shakes in my opinion are there to help hit your macros, maybe if you dont have time for a meal have a shake, but whole foods are obviously much more beneficial.

yes salt and pepper is fine, stay away from sauces though, they are usually riddled with sugar

I'm gonna miss the sauces mannnnnn...haha

Ok "follow till you reach your goals" makes sense I suppose - could have come to that conclusion on my own hahaha....

Will work on my diet tonight and post a draft tomorrow

no prob. ill have a look when its up

Hi MissF!

I also recently set up a keto diet and there are a lot of tricks I learnt in my thread here: www.anabolicsteroids.co.za/forum/10-diet...diet?start=50#140912

Mr and Mrs F

yeah pyro also had a nice thread on ketogenic diets. trust you will find that beneficial as well!

Haha thanks guys

To add to the advice MR and Pyro have allready given u...
week 1+2 = fat and protein only.
week 3+4 = add Green veg only with protein and fat
week 5+6 = add colourful veg as well with protein and a little less fat
by now judging by your photo and activity level u should be close to your goal...so
week 7 onwards start to add small amounts of starch and less fat until u stabilize ...if u want to loose more then back of a little with the starchy carbs....