Diet Modification

[daande]

I am currently on a keto diet. I am currently running T3/clen/Test prop also. My test prop will run out in about 2 weeks. I want to modify my diet for when this happens in order to maintain fat loss and maintain muscle mass. I have no problem continuing to lift like I am now and doing cardio 1-2 times a day walking on an incline. My current diet can be seen in my log (click my signature link). I was advised to add some carbs in for Meal 1 and Post workout to help achieve these goals and keep everything else the same. This is what I have came up with let me know if you guys would change anything the calories seem abit high to me I am currently 5'9-5'10 in between and 196 pounds:

http://img257.imageshack.us/img257/5803/newdiet.jpg

[daande]

I also was estimating how much PB and jam it would require to cover 2 pieces of toast when I put in 4tbsp I dunno if thats right at all.

[baza]

imo, since you are adding carbs, you aren't really doing a palumbo diet, you're doing more of a TKD diet. If you're doing tkd your fat is pretty low and protein pretty high.

If you are just doing a modified Palumbo, I'd say it looks alright.

What kind of shake for meal 6?

[L3]

ditch the toast in the morning, eat some sweet potatoes or brown rice

for your post workout carbs, i suggest 20-40 grams dextrose (table sugar will do) included in your PWO shake along with 50-60 grams protein

also meal 6 the protein shake add some fat to that

[ubcpower]

i dont like those selection of carbs man. for breakfast try adding back in oats. Maybe start with 1cup raw weight and see how that goes, adjust accordingly. For the pwo shake try maxxy waize (2 scoops is about 80 gram carbs). you can even use oats again. But ill tell ya you may not feel all that great with two high carb meals throughout the day. also, why have u removed some of the fat from the diet?

[daande]

I figured I would remove some fat because I was adding in some carbs. My goal is to maintain. Also, I want to eat a PB and jelly on toast because it is the only thing i ever crave hahaha. I have never really enjoyed oatmeal but I am sure I could force it in like I do all these eggs everyday. I was thinking of using this modification this morning let me know:

I have lowered the carbs and protein abit.

http://img504.imageshack.us/img504/6323/newdiet2.jpg

[daande]

ditch the toast in the morning, eat some sweet potatoes or brown rice

for your post workout carbs, i suggest 20-40 grams dextrose (table sugar will do) included in your PWO shake along with 50-60 grams protein

also meal 6 the protein shake add some fat to that

Hmm..I just read that I think I will ditch the toast in the morning and have sweet potatoes or brown rice..I will make the modifications and repost my diet let me know.

[daande]

http://img91.imageshack.us/img91/9287/newdiet3.jpg

NOTE: I had forgot to include the info for olive oil in my 2 meals which brings the fat and calories up.

[ubcpower]

if you are adament on keeping the pb and j sandwich thats your decision but i would try to have more balance with your macro's in all 6 meals. Try for a 50,20,0 (p,f,c) on all meals except for meal 1 and pwo shake where you could start by adding in 40-50 grams of carbs on each using oats, brown rice, potato, maxxy waize and i guess whole wheat bread if you really want ;)

[daande]

if you are adament on keeping the pb and j sandwich thats your decision but i would try to have more balance with your macro's in all 6 meals. Try for a 50,20,0 (p,f,c) on all meals except for meal 1 and pwo shake where you could start by adding in 40-50 grams of carbs on each using oats, brown rice, potato, maxxy waize and i guess whole wheat bread if you really want ;)

Okay good advice I will try to adjust this again. I think I can lower the amount of PB and jelly on the toast 4 tbsp of each seems like alot. How many calories should I eat to maintain?

[ubcpower]

i have no idea man, this is something you gotta figure out for yourself...go by the kcal count you were using when you were dropping weight and slowly increase...it would all vary on your day to day activity level, cardio, training frequency..etc

[daande]

Very true should I start with adding in just the PWO carbs for a week and then add in the morning carbs if my weight has remained the same?

[natenator]

Very true should I start with adding in just the PWO carbs for a week and then add in the morning carbs if my weight has remained the same?
when coming off a diet and attempting to transition back to maintenance mode you really need to do it slowly otherwise you are going to blow up (especially when going from keto zero trace carb to having carbs again).

I would personally keep carbs in 5 of 6 meals (last one just protein/fat or protein veggies) and at about 15-20 each meal grams for the first 2 weeks, then bump to 30 for 2 weeks and go from there from there.

[daande]

when coming off a diet and attempting to transition back to maintenance mode you really need to do it slowly otherwise you are going to blow up (especially when going from keto zero trace carb to having carbs again).

I would personally keep carbs in 5 of 6 meals (last one just protein/fat or protein veggies) and at about 15-20 each meal grams for the first 2 weeks, then bump to 30 for 2 weeks and go from there from there.

How much protein/carbs/fat per meal would u suggest?

[natenator]

How much protein/carbs/fat per meal would u suggest?
your maintenance calories will determine that but try for 50 grams protein, 20 grams of carbs and 10 grams of fat for the first 5 meals then 50 grams protein and 20 grams fat for meal 6.

Works out to about 2350 calories give or take.

[daande]

your maintenance calories will determine that but try for 50 grams protein, 20 grams of carbs and 10 grams of fat for the first 5 meals then 50 grams protein and 20 grams fat for meal 6.

Works out to about 2350 calories give or take.

what would be the difference of consuming my carbs throughout the day or for breakfast and PWO?

[natenator]

what would be the difference of consuming my carbs throughout the day or for breakfast and PWO?
biggest difference in my opinion being increase insulin spike due to excessive carb intake at 1 or 2 meals. Spread over 4-5 meals reduces the insulin response thus avoiding fat storage which when coming off a diet (esp. keto) is important to control.

[daande]

apparently my maintenance calories without working out is 2015 calories. With working it is is 2800.

[daande]

biggest difference in my opinion being increase insulin spike due to excessive carb intake at 1 or 2 meals. Spread over 4-5 meals reduces the insulin response thus avoiding fat storage which when coming off a diet (esp. keto) is important to control.

Okay. So do what start at 10g of carbs a meal for a week then increase to 20g a meal all the way to 30g?

EDIT: I forgot you said what to do already lol

[L3]

one could argue that the insulin spike will be beneficial immediately PWO...

personally the first place i would add carbs is PWO

but

at this point, its trial and error

[daande]

Revised based on nats reccomendation:

http://img4.imageshack.us/img4/7292/newdiet4.jpg

[baza]

Maybe look into TKD diet. You take carbs pre and post workout.

[L3]

Revised based on nats reccomendation:


imo fat loss will come to a griding halt with this diet

[daande]

I am more concerned with maintenance as I will be coming off the juice and I dont want to lose muscle.

[natenator]

Revised based on nats reccomendation:

http://img4.imageshack.us/img4/7292/newdiet4.jpg
fyi: 3 whole eggs, 6 egg whites is not 50 grams of protein.

[L3]

I am more concerned with maintenance as I will be coming off the juice and I dont want to lose muscle.

then forget about fancy excel spreadsheets and start eating your ass off...thats what ill be doing in 8 weeks

[daande]

According to the backs of the cartons it is.

EDIT: I must of had a typo when i entered it I just checked again and 6 whites = 21g and 2 Eggs = 12g of protein.

[daande]

then forget about fancy excel spreadsheets and start eating your ass off...thats what ill be doing in 8 weeks

I dont want to get fat I just wanna maintain my muscle weight and bf % as good as possible.

[natenator]

then forget about fancy excel spreadsheets and start eating your ass off...thats what ill be doing in 8 weeks
this strategy works if you have the genetics to support it. Not many do...

[daande]

I think I am going to stick to what natenator has suggested for a month increasing it to 30g of carbs a meal after 2 weeks. if I noticed I am loosing tons of strength I will up carbs after PWO. But it makes more sense to spread out 100g of carbs over a day then to hammer 100g in 2 meals.

[baza]

Yeah, that is a good idea.
I started with 10g per meal (first 4 meals), for the first week, then 20g, then 30g, then 40g

40g, 80g, 120g, 160g.

[nisser]

what nate said is right on. you're either in ketosis or you're not. If you start your day with a carb heavy meal, you're not in it and all through the day you'll prolly be in a catabolic state with no carbs.