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After years of Keto I switched back. Hows this look?

E-Volve

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Jan 17, 2013
Messages
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I like to eat the same thing all day during the week.
Its easier to prep it.
I plan on having 20oz ground beef a day (96/4)
Chicken 9oz/day
Natty Peanut Butter 3 Tblsp
Brown Rice Measured raw (247.5 grams)
2 Shakes/day 48grams protein each


The brownrice, beef and chicken are all mixed together and measure out in bowls.

My Ratios come out to 50%P / 30%C / 20%F
Macros are 343.2P/207.5C/61.25F
Total calories a day 2767

Im 6'0 190lbs at 6% BF now.
Goal right now is to just maintain and possible hit 5% a bit later.
I want to get use to carbs again and eating like this.
I plan on doing a cycle and bulking in June.


P.S. Im not really worried about sodium right now.
Maybe I should be??? Anyway I been putting Franks Red hot on my food.
I know this is a lot of sodium, but oh man my food taste sooo good.
 
Last edited:
Forgot to mention I workout 5 days a week.
Usually do LISS Cardio for 45 mins 5 days as well.
 
If you've done years on keto, keep carbs around workout. Slowly add them in and use mostly fruit while your body gets used to them.
 
If you've done years on keto, keep carbs around workout. Slowly add them in and use mostly fruit while your body gets used to them.

Yes and I assume you have greens in there?
 
If you've really done keto for years, your carb sensitivity should be out of this world. Be extremely careful about adding back in carbs. Do it very, very gradually. You should get awesome pumps from just a bowl of oatmeal a day.
 
If you've really done keto for years, your carb sensitivity should be out of this world. Be extremely careful about adding back in carbs. Do it very, very gradually. You should get awesome pumps from just a bowl of oatmeal a day.

I did keto for 4 years strait..., you would think so. But I got fat quick.
 
I did keto for 4 years strait..., you would think so. But I got fat quick.

Just to be clear, did you do a TRUE KETO or a Cyclical Ketogenic Diet (ie carb up 1-2 days per week)?
 
True Keto. It took a bit for my body to remember what carbs were
 
thanks for the replies guys. I was doing more of the CKD style.
Carb up on the weekends with a couple month runs staight keto.
Never went over 3 or 4 months without doing a carb up.
Also, yes I ate veggies.

Im one week in on the diet posted. I didnt gain or lose.
I ate up this weekend, but to be honest, I dont realy feel like I have a fuller look yet or anymore enrgy in he gym.

Im thinking about adjusting my ratios to 45%P/35%C/20%F
Im going to hold out til I have 2 or 3 weeks with my original plan unless someone tells me Im royally messing up here lol
 
A periodic carb up is key there. Long-term keto diet = ultra low leptin levels = a certain flat, deflated skinny fat look. I'd personally eat carbs every day (at least around training) if you're going for a bodybuilder look.

Direct from DH Keifer's blog:
Leptin levels mimic the lows found in starvation when carbs are lacking. Low leptin levels signal fat cells to stay full and store as much incoming fat as possible. In other words, kiss your fat loss goodbye. This may explain why several years of maintaining low insulin levels causes unavoidable fat gain—even for people eating only carbs causing small amounts of insulin release. Fat loss and weight maintenance are practically hopeless causes without periodic insulin spikes.
 

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