A little help with my keto diet please advise

[freebird]

Hi everyone. I just started my keto diet for the first time about 2 days ago. I've made a log of what I've been eating and tracking the results. Any advice would be great.

I"m 6'1 255lbs 28% bf and really just want to get down to 18% in 60 days. I'm diong 5 days of cardio at 80% of max for 40 mins per session. I'm only concentrating on compound excersises for the moment.
I'll be performing only 1 compound excersise per day along with cardio in the Am.

Any advice would be great. My journal is below.
Squats
Deadlifts
Bar Dips
Bench Press
Barbell Curls

10.08.08Meal #CaloriesFatCarbProtienTimeDescription13001026319:30amPrue Protein Bar22101302311:30amTurkey 4oz & 2 oz cheese3210130231:30pmTurkey 4oz & 2 oz cheese4500150723:00pmTuna 5232162195:30pm3 eggs whole61852407:30pmMahi Mahi23227Olive Oil18699628208Cardio-500Total136910.09.08Meal #CaloriesFatCarbProtienTimeDescription13001026317:00amPrue Protein Bar2357263329:30am5 eggs whole3322183811:00am3 oz turkey 2 oz cheese433115401:00pm6 oz tuna mayo549526633:30pm 6 oz turkey 2 oz cheese646029476:00pm5 oz burger 1 oz bacon226512429251cardio-500Total1765

 

[freebird]

Let me get my journal in a text format.

 

[teedubgee]

What other fat sources are you taking in besides your fish, olive oil, egg, mayo, and cheese? Are you supplementing with any fish oil, evening primrose oil, or eating any nuts? I also think your protein intake should be a bit higher, but it looks confusing the way you posted it.
As far as your workouts go, how many sets and reps are you doing for each workout? If anything, I would switch dips out with a standing military press to the front. As far as order, you might go with:
Mon. - Bench Press
Tues. - Deadlifts
Weds. - Squats
Thurs. - Military Press
Fri. Barbell Curls
Here is my reasoning behind all of this. You probably don't want squats before deads, especially if they're really deep powerful squats, because you might be sore for deads the next day. Your chest and shoulder days should be spread out as much as possible, since chest, shoulders, and tri's are used in both movements. I kept curls in there because you don't have any rowing movements for back.
For cardio, I wouldn't push it that hard for 40 mins on a keto diet. You don't have many trace carbs coming in from anywhere, so your glycogen stores probably won't be enough to fuel both intense lifts and cardio sessions. Try slow cardio (3.0 - 3.5mph walk on a slight inlince) keeping your heartrate under 120bpm for 30 mins. That way, you'll spare a decent amount of muscle. How does all of this sound to you?

 

[freebird]

That sounds really good actually that's what I was looking for. I'm not eating any fish oil before bed and I'm not eating any nuts. Well Natty peanut butter but it has 6 gms of carbs per tbls. What is the importance on this? the journal above is f'd up because it's in xcel file format. Here is yesterdays journal below. every day looks like this pretty much. I've been eating eggs or cheese at night time to curb the cravings and have not been adding them to my journal because I've been doing cardio at a higher intensity. I will decrease my intensity from 80-85% max to 60-70% max. As far a the lifting goes I'm just getting back into lifting so I don't want to over do it to the point where I'll be to sore not be able to anthing the next day so I thought I would start out doing a very basic volume type work out may be something like 4x8 or 3x6 at 70 to 85% max depends on how I feel. today is day 4 and I feel fine not like day 2 where I was really foggy.

I really appreciate the help bro.

meal# cal fat carb. pro time Description
1 300 10 26 31 7am protein bar
2 357 26 3 32 9:30am 5 whole eggs
3 322 18 38 11:00am 3oz turkey 2 oz cheese
4 331 15 40 1pm 6 oz tuna mayo
5 495 26 63 3:30pm 6 oz turkey 2 0z cheese
6 460 29 47 6pm 5oz burger 1 oz bacon
total 2265 124 29 251
cardio -500
total 1765

 

[teedubgee]

I would ditch the protein bar and have shakes instead. Also, here's what (little) I know about certain keto diets. The one I'm following allows you to take in "trace" carbs, like the 6g you identified in the natty pb. The key is to not let your trace carbs add up to anything over 40g per day (coming from nuts, veges, etc.). The reasoning behind this is that during ketosis, you body knows it's not getting enough carbs, so it will replenish its glycogen stores with the trace carbs you take in during the day and use them to fuel your workouts.

 

[freebird]

Thanks Teedubgee... good to know.. I'll ditch the bar I know they are bad, I just haven't had enough money for shakes. Next week I get paid commission so I'll get a 5 lber.. I cannot afford fish oil, primrose do you recommend olive oil until I can?

 

[teedubgee]

If you're going with olive oil, make sure it's extra virgin and comes in a dark tinted bottle, not just dark oil. Make sure the servings you do take aren't cooked, but poured on the meal (or just plain swallowed). If you're going to look into natty pb, make sure there are no added sugars and the ingredients should be just peanuts or peanuts and salt. Smart Balance and Smucker's make good pb. Depending what you could afford, here are some supps you can add to your diet: fish oil, primrose, multi-vitamin, vit-c and e, glucosamine, and some coral calcium.

 

[teedubgee]

Oh, and at 255, you should definitely be able to bump your calories up a lot more to begin with. Especially in the protein department.

 

[freebird]

Thanks bro will do. Yes I shop mostly at Trader Joes and they are the bomb. Most of their food dosen't cantain any extra gargage that you will find at most super markets. No preservatives and no extra sugar added. I really appreciate your time. and will bump up my protein to 300 per day. I just had chicken and cheese... f'ing great man.. I'll keep you posted in a couple of weeks.

 

[Get_Swole]

nice info Tee. Im pretty clueless about Keto diets or i would have jumped in and helped. This is looking pretty interesting. Ive never tried one. Keep us posted on your progress bro goodl uck.

 

[freebird0369]

Week 2 Monday
248lbs. Down 8 lbs in 1 week no doubt from water, this diet is very diuretic. My clothes are fitting better and the mirror is liking me too.(Spelling sucks tonight because I don't care about it, I"m too tired)
I'm still eating about 2200-2400 calories per day about 60% fat and 40% protein however when I finished my cardio on Friday, I felt like i litereally hit a wall and got the shakes pretty bad. I went back to office and ate 6 hard boilded eggs and 3 oz of cheese, then I had some Tuna and mayo. I think it was close to 750 calories. I wasn't hungry again for 5 hours.

I did dead lifts for the first time in a long time on Saturday and I'm still really sore, I feel like I'm 80 years old. I also did my chest work out on Saturday.

This Keto diet is a trip to say the least. I"m never really that hungry, my mood is stablized more than I can remember in the past and I'm sleeping better than ever. I also feel kinda like warm all of the time, as if it's having some sort of thermogenic effect. I have a strange sense of well being while on this diet. I almost prefer to eat this way than to eat the carbs all day. I have no hunger pangs at all. Over all I didn't think it would be this easy to diet with out carbs. I do not feel bad at all like I did last week. I had one carb up day this weekend. I ate a burrito and later on I had a large frozen yogert. That's all I could muster the entire day. It was really weird.

Anyway I'll keep you guys posted. I think I'll be running the TKD for now on taking in about 20 grams of simple carbs before and after my work outs that include weights, I don't know if that will kick me out of ketosis, if it does I'll discontinue. I'm going to be purchasing my keto strips on Thursday so I can experiment more on this. I'll also see about getting a camera so I can show before and after pics. My goal is to be under 20% BF in 6 weeks. If anyone has any other advise beyond what has been written I'm all ears.

 

[Get_Swole]

sounds good freebird sounds like your going great man. Would be great to get some before and after shots good luck bro.