Am I doing it right?

[Dreamer]

Hi, first post!

Just started on a keto diet (2nd day) and looking for some advice or if I could do anything better. Not sure my bf but I've had a beer belly for about 15 years that I really want to get rid of.

Have been goin to gym for about 6 months.

Im 6'4 and 98kg but im fairly skinny except for gut.

Plan is to see some abs then start a really clean bulk.

This is my current diet:

Breakfast 6:00am

4 Fried Eggs C

100g Bacon

1 Tbsp Olive Oil

Calories 1009; Fat 82.3; Protein 62

Workout 7:00

PWO Shake

Eatme Whey Isolate (1 scoop) Cal 118; Pro 27.5

10g Dextrose - dunno what this is?

Calories 118; Protein 27.5

Lunch 12:00

200g Chicken Breast Cal 391; Fat 15.4; Pro 67.3

100g Broccoli Cal 54; Fat 2.7; Pro 2.3

50g Grated Colby Cheese Cal 197; Fat 16.1; Pro 11.9

2 Tbsp Olive Oil Cal 239; Fat 27

Calories 881; Fat 61.2; Protein 73.3

Afternoon Tea 3:00

1 Can Tuna in spring water Cal 160; Fat 1.1; Pro 35

Calories 160; Fat 1.1; Protein 35

Dinner 6:00

200g Chicken Breast Cal 391; Fat 15.4; Pro 67.3

100g Broccoli Cal 54; Fat 2.7; Pro 2.3

50g Grated Colby Cheese Cal 197; Fat 16.1; Pro 11.9

2 Tbsp Olive Oil Cal 239; Fat 27

Will swap the chicken for fish/mince/steak to mix it up

and sometimes with mesclun salad instead of broccoli

Calories 881; Fat 61.2; Protein 73.3

Also drink about 7-8 litres of water a day

Calories 2,933; Fat 205.8g; Protein 244.3

Fat 63%

Protein 35%

Carbs 2%

Basal Metabolic Rate is 2146.25 kCal/day

Calorie-Calculation = BMR x 1.55

2146.25 x 1.55 = 3326.6

so, 393 Calories under maintenance

Is this a good start?

I haven't noticed any changes in the way I feel yet, not sure if that is good or bad

Any feedback would be brilliant, Ive been reading up as much as I can and I think Ive got it right, but yeah let me know what you think please.

[Pseudonym]

Hi Dreamer. Welcome to the forums!

That looks pretty good to me. A couple of thoughts though...

- Consider splitting lunch and dinner into two meals each (so you've then got a morning tea and a supper as well). Otherwise you end up with some big gaps between meals.

- Dextrose is pure sugar = carbs. I'm not sure whether 10g will be enough to kick you out of ketosis, but it might be. If you're taking the dextrose to produce an insulin spike, apparently protein can do that by itself (and, I imagine, particularly on a keto diet where your blood sugar levels are permanently low). In short, I'd ditch the dextrose.

Hope that helps. Good luck on the diet. Let us know how you get on.

[Dreamer]

OK, well I'm fairly sure I'm in ketosis now, got a funny taste in my mouth.

Thanks for the advice, I'll have a look at splitting those meals up.

And if I don't have to have that dextrose that would be awesome cos its pretty hard to drink with shake/

[Flex]

Badness. Who write this diet for you?

I take it you're weighing your chicken breast once it is cooked? 200g of raw chicken breast would not provide any where near 67g of protein.

If your macros are correct then your calories are all wrong for what you have listed - what are you using to calculate calories as it's wrong -

Chicken breast Fat 15.4 + Pro 67.3 = 407 cals not 391

1 Can Tuna in spring water Cal 160; Fat 1.1 + Pro 35 is 150 cals not 160

Fat 205.8g + Protein 244.3 does not equal 2933cals unless you are including 25g/100cals of carbs, you got 10g of dextrose which is 10g carbs/40cals so you must have carbs elsewhere if you are getting 2933

And Brocolli isn't 45% fat unless you're frying it, 100g of boiled brocolli is approx 27 cals, 0.6g fat, 1.7g carbs, 3.8g protein

I haven't noticed any changes in the way I feel yet, not sure if that is good or bad

Second day? Mate there's no magic trick that instantly transforms you once you cut out carbs. You need some muscletech protein if you want that kind of effect.

OK, well I'm fairly sure I'm in ketosis now, got a funny taste in my mouth.

Doubtful after only 3 days with 10g of dextrose each day unless your doing shitloads of cardio or were on a very low carb for the last few weeks.

[Dreamer]

I wrote the diet using Fitday.com to work out the cals and stuff.

The chicken breast is 200g cooked, then nuked again before I eat it.

Broccoli is steamed then nuked when i eat it.

A lot of food doesn't have the calories listed on it so I guestimmated sometimes.

Do you know a better site for me to get caloric information?

I just got some ketostix and it showed small amounts of ketones, my diet beforehand I had porridge for breakfast and bread rolls for lunch and potatoes/wedges with dinner so was still having carbs.

[Ronin]

Do you know a better site for me to get caloric information?

http://www.crop.cri.nz/home/products-se ... tables.php

Download the PDF food tables. They seem to be pretty reliable, and as it's a New Zealand site, the foods are relevant to what you are likely to get here.

[Dreamer]

Do you know a better site for me to get caloric information?

http://www.crop.cri.nz/home/products-se ... tables.php

Download the PDF food tables. They seem to be pretty reliable, and as it's a New Zealand site, the foods are relevant to what you are likely to get here.

Thanks, I'll check it out now