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my keto diet...good to go? phil and other please :)

300kgdeadlift

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im roughly 220 pounds and want to get down to 190 pounds(hopefully should be very lean then) so ive based it on my lean mass of 190

few questions.
1.could i cut on dbol 30mg a day for a few weeks then add test in and contine dbol then anvar as test will be here in about 1 week or 2...but i want to start now =D
2.could i use t3 with my dbol whilst waiting for test....only 50mcg a day with dbol
3.morning cardio? should i? as im on 2026 cal's...
4.would it be better to do a workout in morning and in afternoon and no cardio? (workout only be about 20-30mins)

cheers.



1 egg = 6 pro /5 fat/0 carb
tuna = 30 pro /0.5 fat/0 carb
whey 2scoop = 38 pro /3.4 fat/3.6 carb
10ml evoo = 9g fat


Meal 1
2 + HALF SCOOP WHEY,10ML OIL PRO 47.5 / FAT 15 / CARB 5.4

Meal 2
1xTUNA,3 boiled eggs. PRO 48 / FAT 15.5 / CARB 0

Meal 3
180G CHICKEN,10ML OIL PRO 50ish / FAT 15 / CARB 0

Meal 4
1xTUNA,3 boiled eggs. PRO 48 / FAT 15.5 / CARB 0

MEAL 5
180G CHICKEN,10ML OIL PRO 50ish / FAT 15 / CARB 0

MEAL 6
2 + HALF SCOOP WHEY,10ML OIL PRO 47.5 / FAT 15 / CARB 5.4


=================== PRO 291 / FAT 91 / CARB 10.8


macro look about rite guys?


i can up chicken to 200g in each meal, do you reckon i should guys?
 
Last edited:

300kgdeadlift

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ok sorry for all this shit, but i get like this when i want it to be perfect lol...if im giong to be a borrign fuck eating this shit etc i want results lol.

ok so decided to up protien so diet will be....

DEIT

Meal 1
2 + HALF SCOOP WHEY,10ML OIL PRO 47.5 / FAT 15 / CARB 5.4

Meal 2
1xTUNA,3 boiled eggs. PRO 48 / FAT 15.5 / CARB 0

Meal 3
200G CHICKEN,10ML OIL PRO 60 / FAT 15 / CARB 0

Meal 4
1xTUNA,3 boiled eggs. PRO 48 / FAT 15.5 / CARB 0

MEAL 5
200G CHICKEN,10ML OIL PRO 60 / FAT 15 / CARB 0

MEAL 6
2 + HALF SCOOP WHEY,10ML OIL PRO 47.5 / FAT 15 / CARB 5.4


=================== PRO 311 / FAT 91 / CARB 10.8


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)
 

Amazon Doll

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I used keto and was losing 4lbs a week on it and my macros were about what you planned in your first diet. Upping your protein was a good idea now up your fats.

I did an hour of cardio a day slow pace on a moderate incline.

What about your refeed day? You have to have this for it to work. I was eating about 500 grams of carbs on that day and some refeeds I did 600-800 grams and still lost.
 

300kgdeadlift

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i thought fat had to be 0.5 x lean body mass? thats what i got told on here lol

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 so not gonna have any

how many fats should i be having then?
 

osiris

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i thought fat had to be 0.5 x lean body mass? thats what i got told on here lol

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 so not gonna have any

how many fats should i be having then?
Yes the refeed days can halt ketosis for days, BUT there are fast and easy ways to drop back into ketosis. If you do everything right, you can normally be back in ketosis a day or at the outside edge two after your refeed. Also you need the refeed days to keep your metabolism stoked. In addition to refilling muscle glycogen stores. If you don't have them on a semi-regular basis, in my experience, your fat loss will stall and eventually halt.
 

300kgdeadlift

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Yes the refeed days can halt ketosis for days, BUT there are fast and easy ways to drop back into ketosis. If you do everything right, you can normally be back in ketosis a day or at the outside edge two after your refeed. Also you need the refeed days to keep your metabolism stoked. In addition to refilling muscle glycogen stores. If you don't have them on a semi-regular basis, in my experience, your fat loss will stall and eventually halt.
uhm will see how it goes mate if i feel its haulted will have a meal cheers.

and by getting back into keto quick u mean dnp? 1dnp tab and your back in i heard or something like that lol.

also do you no how many fats i need? im 220 pounds wanting to get down to 180-190 depending on how things go etc.

also i think ill go with 40mins cardio in moring instead and training 5 days mon-fri...volume training with the odd heavy set at start or something
 

osiris

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uhm will see how it goes mate if i feel its haulted will have a meal cheers.

and by getting back into keto quick u mean dnp? 1dnp tab and your back in i heard or something like that lol.

also do you no how many fats i need? im 220 pounds wanting to get down to 180-190 depending on how things go etc.

also i think ill go with 40mins cardio in moring instead and training 5 days mon-fri...volume training with the odd heavy set at start or something
I do NOT mean DNP=-) That is just not my thing. Alpha Lipoic acid supposedly helps and doing cardio before bed the evening of the refeed and again first thing in the AM next day. There are other things you can take to get there in a matter of hours but i am not going to go into them here as they have been listed on the board before and i am by no means an expert.

Fasted cardio always help=-)
 

300kgdeadlift

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should i have 228g fat in diet?

found a site and says "So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don’t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein."

so that would mean 228g fats for me? correct? i dont no lol never done this before.
 

kid1dakota

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Why not just do Dave Palumbos keto diet? and One refeed MEAL a week will do fine to restore glycogen and for sanity maintenance purposes.

Daves Diet.


Here's is Dave Palumbos high protein/moderate fat/low carb ketogenic diet:

For a 200lb+ Man



MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)

MEAL #2
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB


MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.


***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)
__________________________________________________ _________________
 

Johnny Smiles

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where to start eh PHIL?:D

i personally would NEVER diet this way. looks awful. sooooo boring to eat that way when in my experience and opinion its not necassary. hope you can still have bowel movements on a diet like that.:eek: i could not:( and when PHIL gave me some suggestions on macro ratio i was pooping again and looked great and FELT great again. ketos are awful in my opinion.
sorry for rant.
if you can really eat like that for weeks on end and you are not doing a show my hats off to you. i could not do that. i love my fruit and cottage cheese too much:)
-JS
 

kid1dakota

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where to start eh PHIL?:D

i personally would NEVER diet this way. looks awful. sooooo boring to eat that way when in my experience and opinion its not necassary. hope you can still have bowel movements on a diet like that.:eek: i could not:( and when PHIL gave me some suggestions on macro ratio i was pooping again and looked great and FELT great again. ketos are awful in my opinion.
sorry for rant.
if you can really eat like that for weeks on end and you are not doing a show my hats off to you. i could not do that. i love my fruit and cottage cheese too much:)
-JS
Well,
If your talking about a very active athlete or bodybuilder they can eat tons of fruit and be fine.BUT, get a job in healthcare and see what overabundance of carbs and sedentary lifestyle is doing to people in the masses.A lot of the type 2 diabetics I work with diets arent all that bad,some eat pretty good with lots of fruit.

Lots of good evidence and common sense(look around at the state of our health) what high carb diets do to people.Vegetables would have you "pooping " also from their fiber.

Not saying you must be boring or be in ketosis,but I strongly believe in keeping sugars to a minimum.I am jaded as I am diabetic and counsel diabetics and some REALLY unhealthy people,but I see a common denominator with all of them.

And is stated often to listen to your body,well,many lower carbs down to between 80-120 and feel like a whole new person.If you lower them and after giving your body an adjustment period ,you feel worse,then you are one of the rare ones that handles high amounts of carbs.

Also as we age and training becomes less frequent as well as general activity this will come into play more.
 

Johnny Smiles

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basically a keto diet looks boring as hell and when i try em i have a hard time with bowel movements and i look and feel like shit.
i can get ripped on a good macro ratio. it includes all of the macro nutrients which seems to make perfect sense to me. why deny body a nutrient? i think it just makes things harder then it needs to be.
my point is keto diets are unnecassry and pretty unnatural as well. thus it makes me feel awful. don't like em at all.
thats all.
-JS
 

300kgdeadlift

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considering we only found carbs recently if u weigh it against our hunter gatherer rooots its far safer bio wise then eating carbs,

reason chro-mag man and cavemen where bigger and leaner due to their bodies using fat for fuel.
carbs are a recent vice and thus imo keto is easier to deal with
 

PHIL HERNON

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Well

considering we only found carbs recently if u weigh it against our hunter gatherer rooots its far safer bio wise then eating carbs,

reason chro-mag man and cavemen where bigger and leaner due to their bodies using fat for fuel.
carbs are a recent vice and thus imo keto is easier to deal with
Then if you know what you want to do, why ask us? Like I already told you in a PM ,I do not like it at all.
 

dr intensity

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basically a keto diet looks boring as hell and when i try em i have a hard time with bowel movements and i look and feel like shit.
i can get ripped on a good macro ratio. it includes all of the macro nutrients which seems to make perfect sense to me. why deny body a nutrient? i think it just makes things harder then it needs to be.
my point is keto diets are unnecassry and pretty unnatural as well. thus it makes me feel awful. don't like em at all.
thats all.
-JS
thermogenically fats are inferior than complex carbohydrates, however i think dave`s diet is more of "hormonal" control ( doing every thing in hand to minimize insulin levels). Now for the thermogenic disadvantage don`t you think adding fibrous zero carbohydrate vegges with the meals would be a good idea....and then they will also contribute their bit in Bowel movements?
 

Gunsmith

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Bro , Keto diets work for some and not for others for long term dieting , you need to see what sort of macros your body likes to function on first then just reduce the over all cals and up the cardio , the fat will come off

Thier is no quick easy way to drop fat and a keto diet while it is effective it does get boring fast and you will evuntaly get tired of it and it'll fail for you.

adjust your macros around and see what works for you then just cut the calories back some , but not to much keep them high enough to keep the metabolism running strong
 

animalsd

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300, what you're saying is like the paleo diet, here is an article if you want to read...

T NATION | Issue 641

If you do decide to go through with this diet, you need to add greens (lettuce, spinich, cucumber, etc) and a fiber supplement. I believe (don't quote me) that if you eat <30g of carbs, you can stay in ketosis.
 

fade

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considering we only found carbs recently if u weigh it against our hunter gatherer rooots its far safer bio wise then eating carbs,

reason chro-mag man and cavemen where bigger and leaner due to their bodies using fat for fuel.
carbs are a recent vice and thus imo keto is easier to deal with
We didn't eat fruit? That grew on trees? Really? Like the easiest thing to eat.
 

maldorf

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I did a keto diet a couple of times and got pretty lean, but I was absoutely miserable most of the time. Low energy and felt lethargic. I also had bad headaches on it.
If youre going to do it, make sure you have the keto sticks to measure your ketones in the urine. I found that a lot of the time I wasnt in ketosis and I was surprised because i was taking in about 10 grams max carbs/day. If you take in too much protein it can throw you out of ketosis though, and I think that was my problem(gluconeogenesis). Nevertheless I got pretty lean.

When I did Phil's diet I acutally lost bodyfat faster and felt 10X better. So for me at least, the keto diet wasnt a good choice. AI also think that a keto diet isnt something that you can maintain for life. that would be nearly impossible. I sensible diet like what Phil has you do though is easy and can be maintained as long as you wish.
 

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