Ketogenic diet

hi guys i have comprised the folowing ketogenic diet could you guys plz help tweak it a little thanks.
8:00
Bacon 3-4 rashers
1xegg
walnuts and pumpkin seedsx 1 portion


11:00
ham, lettuce, tomato, cucumber, green pepper salad with olive oil and mayo dressing


14:00
chicken / fish x 1 portion
broccoli/ coliflower x 1 - 1 1/2 portions


17:00
1 scoop whey
cheese x 1 portion red pepper x1/2 portion and sunflower seeds x1/2 portion.


20:00
1 scoop whey
1 x portion steak/pork/lamb
1/2x brussle sprouts and 1/2 portion mushrooms

before bed 1x cassian protien shake.

1 portion is the size of the palm of the hand.

Hi greg

U will have to post ur current weight and bf% so the guys can work out exactly how much protein and fats u need. I'm currently on a keto diet from dj. Personally I wouldn't do the bacon as breakfast. Rather stick to more eggs. But without the above info it will be hard to give accurate advice.

Sorry about that here are my stats
age 22
weight 102
hight 6.8
body fat not sure but around 35 percent

GregB1 wrote: Sorry about that here are my stats
age 22
weight 102
hight 6.8
body fat not sure but around 35 percent

hight 6.8 ???
give in meters

1.7m tall

LOL well that's definitely not 6.8 haha :lol:

I don't know enough about diets like DJ and co do. So I don't really give advice on specific diets, basically just the basic stuff. I'm not sure about the tomato and mayonnaise. I may be wrong but think tomatoes contain some sugar. As well as mayonnaise, also contains sugar and starches to thicken it. Could be wrong but I'm avoiding those

bro get a kitchen scale, u cant work out a diet on scoops and measures,get a scale and weigh everything out, no tomato and no red peppers,to many sugars in them. drop pork and lamb as a protein source stick to lean sources of meat, steak,fish,chicken, egg whites and whey/casein protien. drop the ham,as far as i know in the process of making ham there is starch added to the product. drop the bacon.

breakfast
2 eggs + 6 egg whites

mid morning
whey + peanut butter

lunch
chicken and nuts

midafternoon
tuna and olive oil

dinner
steak and olive oil

pre bed
whey and peanut butter.

spoon feeding done.

MCJ wrote: LOL well that's definitely not 6.8 haha :lol:

I don't know enough about diets like DJ and co do. So I don't really give advice on specific diets, basically just the basic stuff. I'm not sure about the tomato and mayonnaise. I may be wrong but think tomatoes contain some sugar. As well as mayonnaise, also contains sugar and starches to thicken it. Could be wrong but I'm avoiding those

U mood seems to be to good for being on a keto diet :dry:

AAS the first 3-4days are rough,moody,grumpy,poes mood actually, energy dips a bit,then when u are in ketosis, its like heaven!

AAS wrote:

MCJ wrote: LOL well that's definitely not 6.8 haha :lol:

I don't know enough about diets like DJ and co do. So I don't really give advice on specific diets, basically just the basic stuff. I'm not sure about the tomato and mayonnaise. I may be wrong but think tomatoes contain some sugar. As well as mayonnaise, also contains sugar and starches to thicken it. Could be wrong but I'm avoiding those

U mood seems to be to good for being on a keto diet :dry:

Haha first two days wasn't nice, really craved things was never so glad In my life to hear I could eat cucumber. But now I'm feeling good ey. Little tired. But otherwise all is good. LOVE the diet as I just love protein sources and any excuse to eat nuts and peanut butter.

MCJ wrote: Haha first two days wasn't nice, really craved things was never so glad In my life to hear I could eat cucumber. But now I'm feeling good ey. Little tired. But otherwise all is good. LOVE the diet as I just love protein sources and any excuse to eat nuts and peanut butter.

And the gyming? Lighter Weights? How does one recover with glycogen stores being depleted?

AAS wrote:

MCJ wrote: Haha first two days wasn't nice, really craved things was never so glad In my life to hear I could eat cucumber. But now I'm feeling good ey. Little tired. But otherwise all is good. LOVE the diet as I just love protein sources and any excuse to eat nuts and peanut butter.

And the gyming? Lighter Weights? How does one recover with glycogen stores being depleted?

Going very well ey. I'm as enthusiastic as ever. Ever since DJ bn helping out I have bn noticing results. I'm also playing around with dropsets and supersets to keep things exciting and to screw with my body a lil. Had an amazing workout yest and was pumped like a mo'fo. I must add that I'm also taking some fuck off fat daily. As for post training I was very skeptical about having no dextrose and glutamine or even a whey shake post workout. But must say that I'm quite surprised. No real muscle pain or unusual stiffness or soreness. I just have my 6 meals a day and that's it. Have a meal about 45min after workout. Almost no cardio only a nice 25min walk nothing intense after gym. Was quite hungry first few days but now I don't really crave or have much of an apetite

you have to do a carbo load on saturday and sunday.
not junk carbs though. eat same amount of carbs as fats. but in these 2 days fats must be reduced
then monday prot & fats.

As for lighter weights....no not really bud. Using same weight I used before. Stick to a weight I can do 8-10 sumtimes 12 reps with. Generally almost to total failure. Don't have a spotter so I gotta stop just short. Just can't do heavy movements like squats or deadlift as I have just removed a cast from my foot on tuesday.

Kind of hi-jacked the thread now. Sorry

gab wrote: you have to do a carbo load on saturday and sunday.
not junk carbs though. eat same amount of carbs as fats. but in these 2 days fats must be reduced
then monday prot & fats.

I don't see the logic in this. It takes ur body around 4 days to go into a full ketogenic state, depending how strict u stick to the diet. So why break that cycle on the 6th and 7th day just to start it all over again? So u will just be in a ketogenic state for +- 2 days a week? I might have this wrong, please enlighten me if I have.

there is 2 types of keto diets. did some reading on this. im sure your on the more popular one mcj. the other one they do carbo loading for 36 hours. called the carb window or something like that.

Ah ok. Didn't know that. First couple of weeks will be strict keto. From then on 1 carb day per week. Will stick to what DJ advises

all the best. will do one some time this year.

gab wrote: you have to do a carbo load on saturday and sunday.
not junk carbs though. eat same amount of carbs as fats. but in these 2 days fats must be reduced
then monday prot & fats.

gab is correct on this, but how every depending on how much fat you have to loose i wouldnt go for 2 full days, i would limit it to 3 hours in one day,preferably the day before a legs session,this will drive leptin levels up and replenish glycogen stores as well as boosting your metabolic rate up. the leaner u get the longer the refeed/carb ups will be.

Keto is a brilliant diet plan to drop fat relatively quickly but requires a shitload of will power and determination as one mis-timed cheat meal will waste a whole week's effort. Currently cutting after a 16 month bulk, not on keto though having 2-3 cheat days a week won't allow it :lol:

In the lunch meal can i add some lettice and cucumber to make a chicken and nut salad and in the dinner meal could i add some green vegies like broccoli or spinach for the fibre and nutrients or are there too many carbs in these food items??

Lettuce, cucumber and broccoli should be fine. Not sure about spinach. Also not sure on how much of those u may or may not have. DJ will know the specifics

5 Days into the ketogenic diet and i have lost 4kg. Do you guys think im loosing fat and muscle or is that just the diet and cardio working well.

Your dropping water first, hang in there, weight will start to drop weekly when you in keto

Was bored so I started reading this thread.
How would your post-workout shake and meal look on this diet?