.: My 2500 Calorie KETO Diet (HELP!) :

(Adam) #1

Hello! This is my first post on this forum. Thank you for having me community.

I am a 30 yr old Male

200lb
12% Body Fat

I am always trying to do new things and came across this wonderful diet!

I do almost entirely all body weight workouts and usually do a fasted HIIT in the a.m… I have recently started using some dumbells too. I have 15/30/40lb sets which I will use for my “weighted” workouts in the p.m. Again, I was trying to find something new and also wanted to get “tighter” or “shredded” so I thought I’d give this a try.

I have recently taken an interest in this keto lifestyle. I have spent the past week on what seems like every forum/blog and youtube video trying my best to educate myself. However, I think I may be delirious! I can’t seem to come up with a solid meal plan to fit my macros.

MY MACROS

2500 calories

191F
176P
20C

The best diet I came up with is as follows…

6 Boiled Eggs
4 Cans Tuna
1 Stick Butter
1 Super Greens
1 Scoop Whey
2 MCT
4 TBSP Heavy Whipping Cream

I split this into two feedings

1st Meal:

3 Boiled Eggs mixed with 2 cans of tuna and 1/2 stick butter melted in (I added salt/garlic powder)
1 “shake” with 2 TBSP MCT Oil, 1/2 serving of “super greens”, 2 TBSP Heavy Cream, 1/2 serving of whey

2nd Meal:

3 Boiled Eggs mixed with 2 cans of tuna and 1/2 stick butter melted in (I added salt/garlic powder)
1 “shake” with 2 TBSP MCT Oil, 1/2 serving of “super greens”, 2 TBSP Heavy Cream, 1/2 serving of whey

I have been IF for probably about 2 months now and plan to stick to it. I have done the 30 egg/day I have also fasted 72hr at a time. My point is that I am disciplined and CAN stick to almost any type of diet. However, it just seems like I’m not able have a decent meal plan like this.

Again, I may be overthinking this whole and making it more difficult than I need. I suppose I am just looking for a push in the right direction toward a more universal diet plan for MY macros.

Please, only constructive criticism. I am a n00b to this but I did read the stickies etc. for some reason I have confused myself.

If there is more info needed or detail please let me know.

Any help is greatly appreciated.

-Adam

(Derek Green) #2

Keep it to 1 gram protein per kg body weight. Your macros look more like an Atkins diet, you’ve got to cut way back on protein, otherwise your liver will start converting the excess amino acids in the proteins into glucose, a process called gluconeogenesis. If you’re 200 lbs, limit protein to 70-80 grams a day.

(Derek Green) #3

For more info:
https://bodyecology.com/articles/low-carbohydrate-dieters-beware-of-high-protein-intake

(Adam) #4

Thank you so much for the feedback! However, I thought the most important Macro to hit was the protein. I have about 176lb lean mass I’m trying to preserve. 1g/lb is how I ended up with that number for my protein intake. Is this incorrect?! (I haven’t read the above link yet)

(eat more) #5

at 12% bf i don’t think higher protein is as much of an issue as it would be for someone with like 40% bf…
there are two different formulas
.8-1.0g protein per pound of lean body mass
1-1.5g protein per kg of lean body mass

the conversion from pounds to kg gives the kg formula a much lower result.

i do think you should ditch the whey…it’s yucky (how’s that for science? lol)

i think you should try to just eat real food and not eat to hit your macros. your meal plan does NOT look pleasant or enjoyable to me.

what works for me…
i pick a protein
add some fat
add some veg… if i feel like it

beef and broccoli
eggs and bacon
salami/pepperoni, and cheese…sometimes cucumbers
jicama and almond butter
scallops sauteed in butter and an artichoke with mayo
deviled eggs (with mayo)
egg salad (with mayo)
rotisserie chicken
avocado goes well with almost any protein

i think you get the idea :blush:

(KB Keto) #6

My observations:

Protein is high and fat is slightly low. When doing the math pounds, multiply it by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day. While you may be able to remain in ketosis with the upper limits, for most other than elite athletes its too high but each individual varies.

but what really stood out was the whey protein. That’s a no go. Also, try to avoid eating too much protein in one sitting. 30g is idea (40g max) for most people anything more than that will be coverted to glucose and prevent ketosis (and the whey just breaks down so fast it does the same as eating too much protein)

Here are my recommended #'s.

What Calculator did you use to get your numbers? I like this one: https://keto-calculator.ankerl.com/

What I would do - focus on getting the fat numbers in, limiting the protein early on to around 100-120g tops. What are you using to test your ketones? Please dont say urine please dont say urine please dont say urine.

Hope this helps - you can also check out my log in the N = 1 section. I post my daily diet, macros, and blood tests, etc. But keep in mind, what works for me may not work for you. I know I can eat 40g of protein in a sitting (if im active recently) but if I have 50 my numbers will drop.

(Adam) #7

Thank you for all of the replies!

KBDelight, I like the way your recommended numbers look! I may try to rework using that!

(jilliangordona) #8

For what it’s worth, my boyfriend has very similar body measurements as you, was a follower of the protein on protein on protein doctrine and has gained 15lbs of LBM on keto.

(Siobhan) #9

Another thing to consider is that as you go over in protein you burn less fat (due to your bf% this would be dietary fat).
Part of the reason for eating fat is to produce ketones for your muscles and brain. If you dont make enough ketones, and at the same time are limiting glucose, your body will make MORE glucose to feed the brain because that always comes first in terms of importance because if your brain starves bad stuff happens.

Protein is not meant to be used as fuel, it is meant to maintain muscle which only takes about 1g per kg of lbm max. It is a “dirty” fuel.

Fat meanwhile is a very clean fuel, and ketones are awesome for energy. High octane fuel for your muscles, heart, and brain with the benefits of not stressing your liver or spiking insulin like excess protein does (because protein cant be stored, and is converted to sugar to store/burn).

Yes protein is important, but it should be kept as a “minimun need” basis. Fat is important for fueling your muscles and brain. It is MADE to be efficient fuel.

I agree with @kbdelight except some people see benefit from keeping carbs below 20g net (maybe thats what his ratio is and the extra 15g is from fiber).
Your fat intake will vary so don’t try to hit a perfect amount. Keep carbs to a minimum, protein for building/preservation, and fat to satiety - as in until full

Also summoning @brenda our resident strongwoman

Also you can check out our food/recipes section for examples of meals

(Adam) #10

Wow! Thank you guys so very much for all of the feedback and at such a speedy rate! This is an absolutely awesome site and very kind/supportive members! Again, THANK YOU!

(8 year Ketogenic Veteran) #11

THIS THIS THIS

MY LBM is 127/8
I eat 70 grams of protein per day

(Adam) #12

I thought it was absolutely mando to not dip below 1g/lb protein to not lose the lean mass? I don’t want to lose any mass of course!!!

(Adam) #13

I used the following…

(8 year Ketogenic Veteran) #14

There are varying opinions by many experts on an optimal amount. I chose 1 gram protein per kg LBM. This falls in the low side of Phinney and Volek’s recommendation, which suits me well. I normally follow them.

We can follow who we chose. 1 gram per kg LBM is right smack dab in the middle of all the experts, so I chose that.

(Adam) #15

Brenda, I just happened to follow a link you provided in a different thread. SailRabbit calculator suggests 660cal/day for IF. I feed based on the IF 16/8. Does this mean I should drop to the amount daily?

I am sorry if that is way off topic. The more I am learning to understand macros and such I’m not sure if maybe I should try the TKD (I think) where I carb load pre/post workout?

LOL… I have much more research to do. I thank all of you for your speedy responses and warm welcome.

(Blyss (Old @Charmaine)) #16

You won’t lose muscle at all, like @Brenda I keep my protein in a low range, I’ve actually gained both muscle and strength. Keto is protein sparring, so is the IF that you’re already doing.

I’m going to find a couple of visuals for you to check out.

(Blyss (Old @Charmaine)) #17

Checkout Keto Savage, a keto bodybuilder.

And Jason Wittrock, also keto.

(eat more) #18

the sailrabbit calculator was probably me :slight_smile:

one of the dudes (richard) created a fasting calculator also…I never noticed that sailrabbit had one LOL

if your workouts are decent and you are progressing TKD probably isn’t necessary.

i think you’ll find that most advice here is to eat intuitively rather than macro based…
i am a macro person but i do not eat to reach/meet macros…I just track to see if my “inutition” is sort of in line
like @brenda said she chooses what works for her.
you have to choose what works for you…i am a little higher in protein because i felt funky on a bit lower. we’re all different (thank goodness lol)

(8 year Ketogenic Veteran) #19

@R3ZN8T3D
the one thing I will say on this is if you are insulin resistant, TKD bad idea ALWAYS. And that is science.
Otherwise I would not recommend TKD solely because: why cycle yourself in and out of ketosis? That’s my personal take.
Also, I have built amazing strength with IF and I lift fasted. 14 to 16 hours fasted. I am getting bookend DEXA’S. My second just before KetoFest. I am confidant I didn’t LOSE lean mass! I’m on the edge of my chair hoping I gained lean mass. If the visual growth of my muscles is any indication, I did.
giddy

There’s more. How far in are you on your ketogenic diet journey? because I will tell you to FIRST to get well fat adapted before stressing the fine details.
Note. I’m not a bodybuilder nor have I ever planned to be. Strength training is my thing. I plan to keep my bodyfat percentage around 30 because I have a distinct advantage there. And I’m happy with my health, body size etc. overall.

Yes research! This is big time n=1 stuff!!
Figure out what works for YOU

(Adam) #20

Wow! All of you guys are so responsive and helpful!!! I have the same post on another forum and there hasn’t been 1 reply yet!

Anyway, honestly I’ll try to break it down the best I can.

As far as the keto thing. I honestly just started reading up on it maybe Tues/Wed of this past week. I tried 1 day where I ate some nuts, eggs, and tuna, etc. I was using a lot of heavy whipping cream because I swore it said 0g carbs (I later read that there must be about .4 or something close to have to note 1g carb). Anyway, so I decided I was going to do a 30egg/Day diet for 3 days (wed/thurs/fri) and then do a 48hr fast and start my “new” revised keto diet today! Well, I did the 30 egg/day for 2 days and on the third day I basically drank cream/espresso all day. Starting Saturday morning I have not had anything to eat or drink other than water/bcaa/pre workout/exogenous ketone salts. I have seen an 8lb decrease since wed. I just ate the first half of my daily macros listed above. I also added 2 TBSP MCT Oil to some water and ate like 6 TBSP of this
nut’s n more" peanut butter. Not to mention I have been having almost non existent bowel movements. I went to Walmart and bought some benefiber and have been adding that several times a day trying to induce movement. I’ve had maybe three very small movements since I started this whole thing with the eggs.

I thought maybe because I am VERY active that somehow maybe I simply burned the fat for energy and that’s why I had no bowel movement. However, the more I am reading and visiting all of the links you guys have provided I’m learning more and more by the minute and am realizing that I should not have been so impulsive and jumped right into this thing as I did.

I am thinking maybe I can add ketone salts to my pre workout for my first fasted workout of the day, keep carbs minimal and not hit fat/protein so high for a calorie deficit to lose more fat. I’m not sure.

I am very all over the place and apologize if I am touching on way too much different subject matter to reply!!!

I know that this is the place though to communicate my thoughts and receive the best help possible.

Thank you guys all so much. I can’t even keep up with all of these links ad info. Thank you