Keto Diet Help

[lexed]

I need some help my stats are 19 6'1 180 pounds 20% Bf... What I got so far is I need
146g Protien
215-255grams of fat
6 meals a day..
30-50 carbs a day
Around 24g protein per meal
Around 38g of fat per meal

For carbs I wanted to do natural peanut butter before and after workout with a scoop of whey protein. Please let me know what else I am missing or anything else I should know. I would really appreciate help with a diet. Thanks guys I appreciate all the help.

 

[mexbeast]

i dont know if u have ever heard of the books mauro dipasquales anabolic diet, adkins or bodyopus but i started doing keto diets since like 96 so i gess what i want to say is that ive had expirience with this tipe of diet and the best way to o about it is this breackfast 6-8 eggwhits plus 2 whole eggs or some tipe of lean meat 2hrs lator protein shake or hard boild eggwhit plus 1-2 whole eggs or some fat free cheese or another piece of meat after that consentrait on lean meats plus fibrous begies like brocoli and green beans, if posible go with all natural penut batter your fat should still bee kept low and the fat u do get gt it only from hethy choises such as your natural penu batter plus other nuts . i know some one else may share something else!

 

[bigguns078]

I would bump up protein a bit to at least 180 grams.. I could never do a straight keto diet.. But i like variations.. Like carbs pre and post workout.. Then after several weeks i like to add in a refeed day.. But since your at 20% bodyfat i would limit refeeds.. You could do something like the palumbo diet.. For each meal get in 30 grams protein... with a fat source.. Pre and post workout i would probably have veggies or nuts to get some sort of carbs in.. Here is a sample diet you could follow...

Meal 1: Omega Eggs with 1 TBSP olive oil

Meal 2: Lean steak with spinach

workout

Meal 3: Post workout: whey shake with natty pb

Meal 4: Grilled Chicken with 1 whole avocado

Meal 5: Turkey with 1TBSP coconut oil

Meal 6: Salmon with 1TBSP walnut oil

Give yourself at least 1 cheat meal a week..