Hey there.

Well for your height and weight, you need approximately 2,000 calories a day to sustain basal metabolism and promote fat loss.

You can try this KETO diet for OPTIMAL fat loss:




you need 2,000 cal per day.

1. no more than 25g carbs per day (except carb day and cheat day)
2. A split of approximately 70% calories from fat, 25-30% calories from protein. (only carbs will be from fiberous veggies and nuts)
3. Follow my exercise routine I gave you METICULOUSLY
4. Take fat burners every morning prior to eating with 2 large glasses of water, eat meal 1 approx 15-20 mins later.


Meal Plan:


Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.


You can make substitutions as necessary, but keep calories to 2,200 per day with the proper fat/protein ratio, only carbs from green veggies and a few nuts, and at least 1 gal of water.

Perform this diet for 13 days straight and on the 14th day you are allowed your first CARB DAY:


Carb day is as follows:

2,500-3,000 calories, 85% cals from carbs, 15% cals from protein/fats. (this phase is to replenish muscle glycogen to fuel your next week of lifting)


Meal 1 - 2 large bowls of shredded wheat + FAT FREE milk
Meal 2 - a lot of pasta + tomato sauce and grated cheese
meal 3 - 2 cups brown rice, 1 cup black beans + salsa
Meal 4 - 1 large baked potato, 1 large sweet potato, veggies
meal 5 - 2-3 large bagels with nonfat cream cheese
meal 6 - 2-3 whole grain bran muffins with nonfat milk

Then you are going to go another 6 days with ZERO CARBS as illustrated first...and then on the 7th day you can have a CHEAT DAY...but with restricted calories....


Cheat day restricted calories:


2,000 calories total: cheat sample:


Meal 1 - 2 waffles with syrup + blueberries and strawberries
Meal 2 - 1/4 lb cheeseburger + small fries
Meal 3 - 1 ham and cheese sandwich w/ 1 bag sunchips
Meal 4 - 2 slices of pizza w/ whatever toppings you like
Meal 5 - 10 piece chicken nuggets


Then you are going to go another 13 days with NO CARBS...and then do the carb day again....followed 6 days later by the cheat day.



Keep repeating this process and you will see absolutely incredible fat losses with pretty decent muscle gains.


After 1 month (30 days) of this plan, you should have done:

day 1-13 - no carb keto
day 14 - carb up
day 15-20 - no carb keto
day 21 - cheat day
day 22-35 - no carb keto


Anyway......after doing this plan for 1 month with p90x...if you start having issues with fat gain or lack of muscle gain, come get me and I will modify things accordingly. However, as of right now, this plan should work perfectly. Keep it up for at least a month before modifying the calories to suit your lower body weight.

Meticulously is going be really hard. I will try my best, writting this down as we speak.

Are the fat burning pills mandatory? Id rather do this without using any pills of any kind.

Would you recommend to drink a recovery drink after doing my P90X workouts?

This post was edited by factor_z on Sep 9 2010 02:15pm

hey im thinkin about bringing the girl over to cook diner for her, but i dunno what to make! I figured you might have an idea for something light - not too carbed up

semi-health related,lol

The only ratio you need to be aware of is 2:1 in favor of 2 unsaturated fats to every 1 saturated fat (MINIMUM).

As far as omega 3-6-9 goes, no need to be meticulous for an anabolic diet.

Frozen broccoli and green beans are not as good as the raw stuff...always go for raw green veggies over the frozen stuff, however they are better than canned...so if you have no other choice, roll with it.

you do not need fat burners...they help but are not essential.

as far as recovery drinks, no...stick to a good solid protein shake and that's it. Recovery drinks are mostly loaded with sugar which you are not allowed to have on an anabolic diet.

Get some Optimum BCAA 1000 capsules and take 4 pre and 4 post workout

If you aren't going for major carbs one of my favorite dishes to cook for female company is:

Black Beans and Grilled Chicken w/ Salsa + Guacamole + Sour Cream + Green Peppers/Onions/Tomatoes

It's a one dish meal, tastes great, great macros, low(er) carbs, and high fiber. Very filling!


1 can of black beans (rinsed in water) put into a pot and heat on a low setting, add olive oil + garlic + black pepper + tabasco sauce and let it simmer for 10-15 mins
1 lb of chicken breast cut up into cubes - seer it on a high setting in a frying pan with olive oil. Add garlic, onions, cayenne pepper, and tumeric (or curry if you like it)
1 whole green pepper + 1 whole spanish onion + 1 whole tomato - mince coarsely and serve raw on top of Beans + chicken, or satuee lightly in olive oil and mix it in.

Add sour cream + guac + salsa + shredded cheddar cheese on top to taste.


If you are going for lower carb than that...eliminate the beans, replace with romaine lettuce (serve it cold obviously...don't cook the lettuce lol)

Hey, for a previous diet you said that the only carbs should be from green veggies + nuts. You also suggested cottage cheese. When I checked the cottage cheese I was buying, they were all 6 carbs per 1/2 cup. This seems a bit excessive for my keno diet. Am I buying the incorrect cottage cheese brand or do they all have 6 carbs per 1/2 cup?

No, that is normal. Those carbs are from lactose. however as long as you are only getting 20-25 carbs per day total it isn't a big deal. Pre-bedtime cottage cheese with 3-6g carbs (depending on 1/2 cup or full cup) is no big deal.

I personally like to do 1/2 cup cottage cheese + 1 tbsp peanut butter + 2tsbp heavy cream + 8 almonds on cutting

Alright, what type of PB should I pick up?

I highly recommend either

Powerbutter (by snaclite)

or Naturally More Peanut Butter (also made by the same company)