Plz rate my diet.

[Cirrus]

Hi guys,

Ive been on Keto diet for almost three months now. Went from 187 to 166 lbs but feel i have stalled a in the last 2 weeks. Can you guys rate my diet and tell me if i should change something or just man up and keep at it.

Meal 1

4 eggs+3 egg whites omelet with mix veggies 3/4 of a cup mostly peppers, brocoli asparagus and mushroom

Meal 2

6 oz extra lean ground turkey with one oz of almonds and a cup of brocoli

Meal 3

6 oz chicken breast a salad with 1 tbs spoon of olive oil and lemon juice ( little bit of veggies in salad just like the omelet )

Meal 4

6 oz chicken breast, 1 cup of green beans or asparagus

Meal 5 (post workout)

shake + i tbs spoon of natty peanut butter

Meal 6

5 oz steak and 1 oz of almonds with 1.5 cup of brocoli

total cal 2300 ( give and take depends on the veggies and greens )
for a 50p/40f/10c ratio or 315g of protein, 93g of fat and 50g of carb coming from veggies only.

Thank you for taking the time to comment guys.

[Cirrus]

Sorry guys forgot some info.

36 years old male
BMR is 1700
TDEE is 2664

train 4 day split and do cardio after workout 3-4 times a week.

Cirrus

[Cirrus]

Anybody?

[fmrdh]

Why don't you try a carb refeed meal?

[JMP]

didnt think you could have peppers on Keto ? ( in your eggs/salad as mentioned above) ? you doing any cardio , all though its a diet related question

[Cirrus]

Yeah JMP I might have the wrong terms was thinking i was on Keto but maybe Very Very low carb is more like it. I am doing cardio 4x a week and just tweak my workout by adding supersets and cutting rest time between sets. Going to try this for two weeks and see if I can get results. If not then i might lower my cals and see where that takes me.

Thanks guys.

[Praetorian]

1. Protein is too low..bump meat portions to 7oz and shakes should be 2 scoops whey isolate (50g pro)
2. You should have protein and fats each meal....the chicken breast meal should have 1/3 cup almonds
3. I would limit the veggies to 3 meals only
4. Once you balance the diet you may want to have non fat days....basically same diet just remove all fat sources...ie nuts, nut butters, oils, yolks etc...try adding one non fat day during the week...and see what happens....gradually you may progress to 2 or 3 non fat days.

P

[Skailes]

Why don't you try a carb refeed meal?I was gonna say the exact same thing except maybe take a whole day and eat anything you want. I think your metabolism has adapted and a junk day will give it a kick in the ass so to speak, and then once a week have a refeed meal to keep your metabolism up and running at a higher/more efficient level.

[Cirrus]

Thanks a bunch guys,

Ive been putting to use some of your advice (Praetorian non fat days especially). I'm down another 3 pounds (163). thinking of going down to 150lb or low 10 BF digits and then do a slow bulk. Once again thanks for the support.

Cirrus.

[steve_d]

How much cardio do you do? I would think only training 4 days a week + 3 cardio sessions might not be enough to break through to the sub 10% bodyfat levels. At least not at your calorie intake. 2300 may not seem like a lot, but for someone 150 pounds and lean, it might be. If a small refeed doesn't do the trick, I'd consider adding more cardio...

[Skailes]

How much cardio do you do? I would think only training 4 days a week + 3 cardio sessions might not be enough to break through to the sub 10% bodyfat levels. At least not at your calorie intake. 2300 may not seem like a lot, but for someone 150 pounds and lean, it might be. If a small refeed doesn't do the trick, I'd consider adding more cardio...I generally find that the leaner I get the better my metabolism becomes, as long as I've done it slowly and not wasted any muscle tissue. In fact when I last competed I had to drop cardio completely as I was losing/leaning out to fast, and yes I always had a junk day once a week. And to be honest I've found the same with most competitors I've worked with as well....they just get to a certain point and either their food is increased or their cardio is decreased in order to peak properly on contest day.

[Cirrus]

I generally find that the leaner I get the better my metabolism becomes, as long as I've done it slowly and not wasted any muscle tissue. In fact when I last competed I had to drop cardio completely as I was losing/leaning out to fast, and yes I always had a junk day once a week. And to be honest I've found the same with most competitors I've worked with as well....they just get to a certain point and either their food is increased or their cardio is decreased in order to peak properly on contest day.

Or maybe i cold just increase my cal deficit. This diet was built for me at 180 something lb. So might be the time to reajust. Right?

[Skailes]

Or maybe i cold just increase my cal deficit. This diet was built for me at 180 something lb. So might be the time to reajust. Right?So you're saying you want to lower your cals even more? Damn that'll just waste muscle tissue, I suggest that you try replacing 50-100 cals of carbs with the same amount of protein and see how you do.....generally it's just a slight macro adjustment that needs to be done to get things (fat loss) moving again.

[Cirrus]

So you're saying you want to lower your cals even more? Damn that'll just waste muscle tissue, I suggest that you try replacing 50-100 cals of carbs with the same amount of protein and see how you do.....generally it's just a slight macro adjustment that needs to be done to get things (fat loss) moving again.

I dont know if you took a look at my diet but im already on 50g of carb a day. If i take that away ill be zero carbs. PS. my cards are veggies only.

[Skailes]

I dont know if you took a look at my diet but im already on 50g of carb a day. If i take that away ill be zero carbs. PS. my cards are veggies only.Then I would suggest that you look at your training and cardio and try to get it done in a shorter period of time IE less rest between sets but don't cut back on your weights or reps. As far as your cardio goes you may have adapted to it so what I will get people to do is drop the cardio completely for a few days to give the body a rest and then resume and see how you're doing.

Also weight loss is not what we as BBs want when leaning out in fact we will fight tooth and nail to keep our weight/muscle up and lose BF of course eventually the weight will drop but you MUST maintain your muscle mass or you'll just lose weight and that generally means muscle tissue and sure you may end up at your target bodyweight but you'll look stringy and small and quite possibly still smooth to boot.