Quote (MegaVovaN @ Mar 26 2011 01:03am)
could u give me a 1900 calorie keto diet? i suck at these diet planning things lol. the one in the link is like 2.2k, or could u tell me which food to cut out of the 2.2k keto diet to get to 1.9k?
i'm 5'8'' 175 pounds, does 1850 BMR sound about right?
i'm not really familiar with the keto diet. Should I get a food weight scale, since this sounds like every delicate process. I DO NOT want to lose any muscle that i spend building these past 3 month lol.
Hey there.
Yes, get a food weight scale - this is EXTREMELY important.
Secondly, here is your diet modified for your BMR
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 - 3 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 2 tbsp heavy cream
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna (or 1 chicken breast) + 2 oz full fat cheese + 1-2 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 3tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 2tbsp heavy cream or 1tbsp olive oil w/ 6-10 almonds.
You can make substitutions as necessary, but keep calories to 1,900 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