DonkieKong's (it's on) Thread

Pyro I respect strait forward answers budy

MM my champion let's try pyro's advice for the next 3 weeks , he may be right , could I please ask of you a tremendously big favor and help me with my diet again

I'll start the new diet on monday

OK DK
I'm sorry Bro, it's my fault... But that is where experience comes in I guess :pinch:

Let's not get despondent now, rather let's regroup, adjust and go at it harder and stronger than ever before...

I will take your current diet and shave it down to 2000cal. I'll have that for you by tomorrow...

Dont lose heart Bro, you're doing well. Dieting down comes in layers, we're just peeling the next one back

As a start to tweaking a new diet , we need to drop to 2000 cals

The peanut butter has the most cals , maybe we could start by cutting out some peanut butter

And then maybe swapping the chicken breast for white fish in stead ?

I would say keep all the same but reduce portions...

MM buddy , how can I ever say thank you , haha I'll buy your next cycle for you hehe to say thanx for all your help

Your a champion really you are my friend

Peanut butter to about 30g per serving ?
Macadamiane nuts to 40g per serving or maybe also to 30g

I think if we can work our way down with the fat then we can work out more easily how low we need to come with the protein as its a 40/40/20 split

Just a suggestion

I would just drop a meal or two- you have too much protein in the diet too. DK don't you even think about a cheat meal!

Hahaha I promise boss no cheating for me I'll be a loyal BF to my new ketro GF haha

I just want to get this right , want to make you guys proud , well even make my self proud , so no cheat meals till you guys give the go ahead

But... Pyro, you guided that protein intake? :lol:

The to high cals and lots of protein could be the reason why I picked up a bid more muscle mass that I was talking about

With 2000cals , are we still in the safe range not to waist or lose muscle ?

Mason Might wrote: But... Pyro, you guided that protein intake? :lol:

If I remember correctly I said that DK should put in the effort to research and create the diet and I never commented on the details in the diet. I said that his total protein intake for the day should be less than 200g, so when you design the diet you input your pure sources but you should account for hidden protein in other foods like for example nuts. I say this often so that someone doing their homework will pick it up.

@DK: The diet will not cause you to lose muscle.

Dam! The hidden protein in the nuts would have been the problem as I did not think about that at all!

Suggestions

If we take out the olive oil we can eliminate 328 calories

With the Macadamia nuts we can go with 2 30g servings

We can remove a tuna to drop some protein

So the pure source of protein would be a bit less to accommodate the hidden protein sources in the nuts

You're following the same thought pattern as me here. Put it down and let's have a look...

Pyro knows this stuff.better than most, so make sure he gives it the go ahead...

But DK, I admire you resilience in the face of adversity. +1 man...

DK pyro is correct.
I'll suggest you get the Lyle McDonald book for keto diet. With the book, you can practically determine your OWN Protein/Fat/Carb intake.

There's formulas there yo assist in calculating the grams of your daily needs and caloried.

Download MyFitness. After working out the percentages e.g Protein: 35%
Fats: 65%
Carb: 5%

The set those as goals on the app. Then put your diet and let the app calculate for you.

Hay MM I'll follow the diet you suggest and give me , with pyro's go ahead after he had a look at it

Thank you for everything and all your help MM I truly appreciate it brother

So now the difficult part comes in to play to get the diet down to 2000cals , with less protein from the pure source of protein as there are a lot of hidden protein in the nuts

F/C/P
Cal

Meal 1

5 whole large eggs
24.8/1.9/31.3
368cal

Meal 2

50g Macadamia nuts raw
37.9/6.9/4
359cal

Meal 3

110g tuna in oil
9/0/25
218cal

Preworkout

30g whey + 10g iso whey (BSSA)
1/3/30
154

40g Peanut butter smooth no added sugar and salt
24.5/2.7/11.5
267cal

Post workout

30g Whey + iso whey (BSSA)
1/3/30
154cal

40g Peanut butter
24.5/2.7/11.5
267cal

Meal 4

110g tuna in oil
9/0/25
218cal

Meal 5

30g Macadamia nuts
22.7/4.1/2.4
215cal


80g Macadamia cals = 574
80g Peanut butter cals = 534

80g macadamia nuts = 60.6/11/6.4
80g peanut butter = 49/5.4/23

Total fat just from macadamia nuts and peanutbutter = 156.4

Total carbs from macadamia nuts and peanutbutter = 16.4

Total protein from macadamia nuts and peanutbutter =29.4

Total cals from macadamia nuts and
peanutbutter = 1108

Total fat in diet = 109.6
Total calories from fat in diet = 1122

The totals for this diet are :
F/C/P

156.4/24.3/170.7
2234cal

Total protein from pure protein source =141.3

Total calories from pure protein source
=1112

Total protein in diet = 170.7

I came up with this , did some working out and calculations , what you guys think?

How is that suggested diet guys? Very bad?

That looks much better!

Thanx pyro , so will this be the diet that I will be following form now on?

The diet will give good results, and there is lots of room for improvement in the future. All the best my dude and kick some ass!

Thanx a lot pyro , I'll do my best to kick ass and keep training in beast mode

I don't think the diet was a complete waist of time , I did lose 3kg and my body seems to be in a bit of a ketosis state

Even if the 3kg are just from depleted glycogen stores and water it is still a good start and from now on some real results can and will follow

Let's take 3 weeks from monday and see what results we will have , I'll post some pics again if that is helpful

Thanks DK!
Sure that will be brilliant, sorry.have some family issues to deal with.at the moment :pinch:

My own diet and training has taken a back seat... Push for the two.of us Bro. I'm rooting for you!