Quote (KramerFtw @ Oct 31 2010 01:44am)
Hey raynor, I finishd my first day of cutting
meal 1: 6 eggs, 1 tbsp olive oil to cook with,1/2 cup green peppers, 1inch square of cheddar cheese 1oz? maybe
meal 2: 3 cups of baby spinach, 1 can of tuna, 2 oz 1 inch squares of cheddar cheese, 2 tbs of mayo,2tb olive oil
meal 3: 1 chicken breast, 3 cups baby spinach,2 tablespoons olive oil, some vinnegar, aprox 2 tblspoons
meal 4;6oz ground beef, 1 oz cheddar, 1/2 cup green peppers, 4tbsp of tomato sauce aka bravo spageti sauce, 1tb olive oil to cook with
meal 5: chicken breast, half a tablespoon of mayo
meal 6: 1 tbs cream, 1 cup cottage cheese 10 almonds
And I used a site called
http://caloriecount.about.com/ to calculate calories,carbs, and protein
dont have whey yet , so i replacd one of the meals with chicken, cuz its around same calories, and protein
and according to the site, I fuckd up.. big time, atleast calorie wise
3226 carbs,269g protein,32.7 grams of carbs, is what I ate
I didnt realize that eggs and cottage cheese had so much carbs, and idk how i went wrong with the calories
what do u use to count the calories of stuff?
Hey there. First of all, be careful with that tomato sauce! That has a lot of carbs in it, doing 30g for the day is too much. No more than 20g total, all from green veggies and nuts is recommended.
Secondly, all products you buy have nutritional facts labels on the package. Just read it (pay close attention to serving size).
To reduce your calories overall, you need to get less protein. I know this sounds like blasphemy, but on keto you are getting most of your energy and fat burning from eating fat. Protein should be 1g / lb of LEAN BODY WEIGHT. To figure that, take your total body weight (example 200 lbs) take your body fat % (example 10% bf) and subtract that from your body weight. (200 lbs - 10% which is 20 lbs = 180 lbs which would get 180g of protein).
eggs have 0 carbs. Cottage cheese has ALMOST no carbs. Don't worry about those.
However, your breakfast might have also been a bit too calorie rich. 6 eggs = 420 cal, 1 tbsp o oil = 140 cal, 1 oz cheese = approx 80 cal, 640 cal. You can reduce down to 3 whole eggs and 2 oz cheese for example.
If your cottage cheese has a lot of carbs, change brands. Friendship brand (pink label) has very low carb content.