keto diet...

[300kgdeadlift]

what macros should i have for keto diet as a 220 pound male

ive got these foods to use daily.

400g chicken
6 eggs
2tin tuna
whey

the fat i would just buy some oil/fish oils etc and dose acordinly

I will have no refeeds as that would be carb cycling , cant have keytones in high ammounts in blood if ur ingesting sugars or low or hi gi carbs even after training, its carb cycling. keto-= keytones. in defecit of available carbs. oxymoron if ur eating them to expect to produce keytones.

granted brain takes 50% of all glycogen but hell if u eat 2 g of carbs the brain is signalled to stop burning fat for fuel or bcaas and more enzymes are ruished to the presence of carbs. cant for life of me see why this cant be grapsed and people simply say they are carb cycling.

iv done tests in uni in lab with bg monitors, keto stix(the real ones) and glyco strips and those refeeds TOTALLY halt keto for days.


if ur overweight takes time to get ur met rate up enuff to then be "slowed "by lack of cals, guys refeed wen they need to buckle down, like hell is the body worried ur dieting wen ur 15-25%| get a grip get a clue.
wen ur 4-10% then the body does start to think oooh precious fat needs nergy and we aint got none so slow things down, NOT after 3 weeks in wat i see as carb cycling.
the body wont be stressed dropping 10lbs useless metabolically unactive lard so god sake drop the cheats and get a backbone. if its mental then guys shud say but trying to pass it off as needed, well to the uneducated it may pass. hardly starving the body at 18% bf are ya?

imo 99% cant hack keto but wanna say they do it. just carb cycle

 

[300kgdeadlift]

also training would maybe be


TRAINING

MONDAY

AM TRAINING Biceps, Triceps

* Bicep curl B.B. - 2 x superset 10/15
* Preacher curl (mach.) - 2 x superset 10/15

* Rope pushdowns - 2 x superset 10/15
* Dips b/w benches - 2 x superset 10/15


PM TRAINING Chest

* Incline press - 10, 8, 6, 12 (2min rest)
* Flat flyes - 8, 6, 6 (1min rest)
* Cable crossovers - 10, 10, 10, 10, 10 (40sec rest)




TUESDAY

AM TRAINING Back

* Lat pulldowns - 2 x superset 8/12
* Bent-over rows - 2 x superset 8/12
* Shrugs - 2 x superset 8/12


PM TRAINING Shoulders

* Millitary press - 10, 8, 6, 12 (2min rest)
* D.B. Press - 8, 6, 6 (1min rest)
* Rear delt machine - 10, 10, 10, 10, 10 (40sec rest)


WEDNESDAY

AM TRAINING Hams, Calves

* Lying leg curl - 2 supersets - 10/15
* Stiff legged deadlift - 2 supersets - 10/15

* Standing calf raise - 2 supersets - 8/10


PM TRAINING Quads

* Squats - 10, 8, 6, 12 (2min rest)
* Leg press - 8, 6, 6 (1min rest)
* Leg extension - 10, 10, 10, 10, 10 (40sec rest)


THURSDAY

AM TRAINING Chest

* Incline press - 2 supersets - 8/10
* Flat flyes - 2 supersets - 8/10


PM TRAINING Biceps, Triceps

* D.B. curl - 10, 8, 6, 12 (2min rest)
* Concentration curl - 8, 6, 6 (1min rest)
* Preacher curl (mach.) - 10, 10, 10, 10, 10 (40sec rest)

* Rope pushdown - 10, 8, 6, 12 (2min rest)
* Lying extension - 8 ,6 ,6 (1min rest)
* Dips b/w benches - 10, 10, 10, 10, 10 (40sec rest)


FRIDAY

AM TRAINING Shoulders

* Front raises - 2 supersets - 8/10
* Lateral raises - 2 supersets - 8/10
* Rear raises - 2 supersets - 8/10

PM TRAINING Back
* Lat pull downs - 10, 8, 6, 10 (2 min rest)
* Bent-over rows - 8, 6, 6 (1 min rest)
* Shrugs - 10, 10, 10, 10, 10 (40sec rest)


SATURDAY

AM TRAINING Quads

* Squats - 2 x superset 10/12
* Leg press - 2 x superset 10/15
* Leg extension - 2 x superset 10/15


PM TRAINING Hamstrings, Calves

* Lying leg curl - 10, 8, 6, 12 (2min rest)
* Stiff leg deadlift - 8, 6, 6 (1min rest)
* Seated leg curl - 10, 10, 10, 10, 10 (40sec rest)

*Standing calf raises - 10, 8, 6, 12 (2min rest)
*Leg press calf raises - 8, 6, 6 (1min rest)


wich is form BIGA'S http://www.professionalmuscle.com/forums/articles-forum/1157-dieting-getting-ready-competition.html


ALSO WOULD BE ON SOME FORM AS AAS WHILST DIONG THIS AND ADDING T3 AS AND WHEN :star-:ars

 

[Quad-smack]

What is your goal? Pre-contest prep?

 

[dr intensity]

Dave Palumbo uses the ratio of

Protien = 1.5 x "lean" body mass in lbs
Fats = 0.5 x "lean" body mass in lbs

so you can calculate if you know your exact "lean" body mass.
no direct sources of carbohydrates,( of course salads can be added)

this amount of food is divided into 6 meals/day for 6 days a week, for the 7th day one should go for a cheat meal as your last meal of the day.

 

[300kgdeadlift]

goal is to get lean (abbs) then lean bulk (keeping atleast top 2 abbs)...

 

[300kgdeadlift]

Dave Palumbo uses the ratio of

Protien = 1.5 x "lean" body mass in lbs
Fats = 0.5 x "lean" body mass in lbs

so you can calculate if you know your exact "lean" body mass.
no direct sources of carbohydrates,( of course salads can be added)

this amount of food is divided into 6 meals/day for 6 days a week, for the 7th day one should go for a cheat meal as your last meal of the day.

totaly puts u out of keto tho...lol

edit: but cheers for macro mate just a rough gestimate is fine for lean body mass?