Help: Keto, low carb diet info needed

[Crimson Ghost]

A little background info: I'm 26, 5'11", 240lbs, natural (past 3 years) and approx 20% bodyfat. Not looking to stay natural in the future.

Around Christmas I was 270lbs, high bodyfat and no muscle tone. I started working out serious again the week before Christmas. I started cutting my carbs back until I was only eating simple carbs post training. I've been taking an ECA/Yohimbe product that has kept my energy levels up while I'm low on carbs and I haven't done any cardio yet. I guess my body hates carbs and I'm an idiot when it comes to diet.

For the past 2 months I've been losing 1-1.5 lbs a week and all of my lifts have gone up. All of my body parts are growing nicely and my waist has lost 3-4 inches while my "spare tire" area has lost 5-6 inches.

I finally decided (today) to sit down and figure out exactly what I was eating and it looks really crappy to me (2572 cals). I'm posting my diet in hopes that everyone who reads this will give me a pointer or two.

When I was not "natural" I got to 250lbs and I was the leanest I have ever been @ approx 15%, maybe lower. I decided to diet naturally in hope that I could see what my body likes and dislikes and it gives me relief to know that, should I ever be able to not get super supps, I can can still maintain my diet. I was also too fat for my own good.

Take a look at my diet and total cals and see if there is anything I should add or subtract.

THANKS!

Meals Protein Fat Carbs
2 scoops Protein powder 46 3 10
1 tbsp Olive Oil 0 14 0


8 oz lean beef 44 20 0
2 slices PPJ Cheese 8 9 2


2 scoops Protein Powder 46 3 10
1 tbsp ANPB 8 16 6


1 can Albacore 32.5 6.25 0
2 slices PPJ Cheese 8 9 2


*Postworkout*
2 scoops Protein 46 3 10
16oz Juice 0 0 58


8oz lean beef 44 20 0
2 slices PPJ Cheese 8 9 2

ANPB= All natural Peanut butter
PPJ Cheese= Pepper Jack Cheese


***I workout @ 8pm @ night, after work. Post workout shake is @ approx 9-9:30 and my last meal is @ 10:30-11pm. I wake up @ 9:20am most mornings.*****

Thanks again!

 

[Crimson Ghost]

Sorry...the format didn't come out as expected (from Excel).

Total calories comes to 2572

 

[gnpower]

Bump for a good bro

CG your diet looks good to me. Only thing I would change is to add some veggies like a cup of broccoli (melt your cheese on it) or a salad (romaine lettuce w/low fat dressing) to your lean meat meals. Sounds like your doing good. I would add in some cardio now. Your plan sounds good - get lean naturally and then hit some gear. What do you guys think?

 

[Crimson Ghost]

Thanks bro...I'll listen to you

After all...you could eat a dozen donuts a day and stay below 10% BF.

I forgot to put my veggies down. I didn't add them in since they don't really contribute to the macro content of the diet.

I love broccoli, Romaine lettuce, Spinach (fresh, not canned) and Cabbage.


Thanks

 

[tatertoos]

I can relate at 5'11" 235lbs.

Last cutting phase I dropped 20lbs of mostly fat in around 3months, naturally. My diet was very similar to yours but PWO shake included dextrose instead of juice. And my PPWO meal was lower in fat with some carbs thrown in (40g).

Also,
45min. of low intensity cardio before breakfast (almost) everyday helped alot, too.

I got down to around 223 but then started up the gear, again, once I felt too weak and flat (all in my head, probably). I could still use to cut about 35lbs of flab. I'm running tren/prop and doing CKD now, for something new.