My TKD

[Venum]

This is what I'm planning to start on Monday. Targeted Keto Diet

Stats:

Age:20

Weight:86Kg

Height: 180cm

BF: ~14%

Goal: Fat Loss

I've worked out my maintenance calories to be about 2900

I haven't put any thing in for dinner as this changes everyday so add about 300-400 calories

I'm thinking it maybe a bit much

Also the ON Caesin I have at the end of the day is mixed with almond milk and whip cream hence the high fat content

[Grover]

you sure about your BF level?

seem a bit light at 86kg for 180 Tall??

[Venum]

you sure about your BF level?

seem a bit light at 86kg for 180 Tall??

Yea pretty sure

[JOSEF RAKICH]

You eat whole grain bread on a keto diet with a total of 68g carbs all up, this will take your body out of a ketosis state.

Also for the record keto will not give you any benifits compared to a diet with carbs at the same calorie deficit.

[Dubble_D]

This is what I'm planning to start on Monday. Targeted Keto Diet

[trainlikeafreak]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

[JOSEF RAKICH]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

[PeterDolan]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

Not according to Chris Aceto but it'd be under completely different conditions from Venums diet anyway

[trainlikeafreak]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

[kalahariman]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

no hight tech science here, it is quit simple really...lose fat while building muscle

[JOSEF RAKICH]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

Not according to Chris Aceto but it'd be under completely different conditions from Venums diet anyway

His 3:2 diet thingy just seems silly IMO.

One should not try achive both fat loss and muscle gain at the same time.

[JOSEF RAKICH]

why dont you just eat clean, grow and lose body fat at the same time. FAD diets are a waste of time.

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

Clean diet as in wash your food before you eat it?

There is no "clean" or "dirty" foods, calories are calories.

You claim its easy to gain muscle and lose bodyfat at the same time lol, please explain how to do so? Also you cant just replace fat with muscle, fat cells and muscle cells are completly different.

[Shutupandsquat]

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

Clean diet as in wash your food before you eat it?

There is no "clean" or "dirty" foods, calories are calories.

You claim its easy to gain muscle and lose bodyfat at the same time lol, please explain how to do so? Also you cant just replace fat with muscle, fat cells and muscle cells are completly different.

by clean they just mean cleaning the diet up. Getting rid of all the fats and sugars and reducing carbs.

[PeterDolan]

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

Not according to Chris Aceto but it'd be under completely different conditions from Venums diet anyway

His 3:2 diet thingy just seems silly IMO.

One should not try achive both fat loss and muscle gain at the same time.

Brings guys in with great shape, can't argue too much really

It is hard to gauge muscle growth during a caloric deficit though

[trainlikeafreak]

Whats eating "clean" and how do you expect to grow and lose bodyfat at the same time when one you need a calorie surplus and one you need a calorie deficit..

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

Clean diet as in wash your food before you eat it?

There is no "clean" or "dirty" foods, calories are calories.

You claim its easy to gain muscle and lose bodyfat at the same time lol, please explain how to do so? Also you cant just replace fat with muscle, fat cells and muscle cells are completly different.

all im saying is if you have a consistant diet with clean food and correct macros over time you can slowly gain weight and bring body fat down. im saying this because ive done it. but each to their own

[PeterDolan]

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

Clean diet as in wash your food before you eat it?

There is no "clean" or "dirty" foods, calories are calories.

You claim its easy to gain muscle and lose bodyfat at the same time lol, please explain how to do so? Also you cant just replace fat with muscle, fat cells and muscle cells are completly different.

by clean they just mean cleaning the diet up. Getting rid of all the bad fat sources and reducing bad carb sources.

Fixed

[JOSEF RAKICH]

well clean means having a clean diet obviously. and its easy to grow and lose body fat. you dont have to lose weight to lose body fat. replacing fat with muscle will keep the weight relatively the same but you will have more muscle mass.

Clean diet as in wash your food before you eat it?

There is no "clean" or "dirty" foods, calories are calories.

You claim its easy to gain muscle and lose bodyfat at the same time lol, please explain how to do so? Also you cant just replace fat with muscle, fat cells and muscle cells are completly different.

by clean they just mean cleaning the diet up. Getting rid of all the fats and sugars and reducing carbs.

Whats wrong with fats your body needs fat for normal hormonal function not to mention your testosterone levels and libido, etc, etc.. Also how does sugar or a high carb diet make your diet "dirty" ?

[JOSEF RAKICH]

Not according to Chris Aceto but it'd be under completely different conditions from Venums diet anyway

His 3:2 diet thingy just seems silly IMO.

One should not try achive both fat loss and muscle gain at the same time.

Brings guys in with great shape, can't argue too much really

It is hard to gauge muscle growth during a caloric deficit though

True, but he dosent get his pro clients to follow this approach in losing bodyfat and gaining muscle at the same time with the 3:2 diet approach.

[PeterDolan]

His 3:2 diet thingy just seems silly IMO.

One should not try achive both fat loss and muscle gain at the same time.

Brings guys in with great shape, can't argue too much really

It is hard to gauge muscle growth during a caloric deficit though

True, but he dosent get his pro clients to follow this approach in losing bodyfat and gaining muscle at the same time with the 3:2 diet approach.

But it isn't his only approach

All I'm saying is that it isn't impossible to do

[JOSEF RAKICH]

Brings guys in with great shape, can't argue too much really

It is hard to gauge muscle growth during a caloric deficit though

True, but he dosent get his pro clients to follow this approach in losing bodyfat and gaining muscle at the same time with the 3:2 diet approach.

But it isn't his only approach

All I'm saying is that it isn't impossible to do

True.

To be honnest im not 100% sure, i havent looked into the 3:2 diet enough to have a say, but i dont honnestly see how it would work and i would never bother using it or recomending it to any of my clients either.

[Pseudonym]

I've split the rest of the off-topic posts to If It Fits Your Macros.

Now, getting back to Venum's original post:

- I'm not too familiar with the Targeted aspect of this diet, but it doesn't seem very keto-like if you've got carbs in meals 4 & 5.

- Assuming you're correct in working out your maintenance calories at 2900, if you've got nearly 2500 now then add another 400 for dinner, that's not going to put you in a caloric deficit. So I think you're right - you'll need to cut it back a bit.

[maassive]

You eat whole grain bread on a keto diet with a total of 68g carbs all up, this will take your body out of a ketosis state.

Also for the record keto will not give you any benifits compared to a diet with carbs at the same calorie deficit.

I know of the studies you are referring to here, however I also have seen others which demonstrate that SOME people will benefit slightly better from it. flipside of course is some others will just loose their minds with carb craze.

EDIT - I'm not trying to restart the calorie is a calorie debate here, more just offer some encouragement to OP that it may actually work really well for him.