Ready to Get On Track!

[Primal]

Alright everyone, so as of today, I'm officially on my own now. I've got a car so I can go to the gym whenever it's open, I've got tons of meat in the fridge (ground beef, chicken, pork chops e.c.t). Collectively I've got about 20 lbs of whey protein ready for use and have half a tank of multi-vitamin raring to go. I know I said in a previous post that I would have everything worked out by April but things have gone for the better and I got off early. Mind you, still have school going on but I'm certain I can do good in school in bodybuilding at the same time.

So, I need help with a meal plan, if anyone is willing to help. I know I can just go online and look for one, but you guys are awesome with your nutrition and such and it would rock if you could give me some pointers as what to start eating and how much! :)

Prae I know you said not to count macros and to just weigh the food that you are eating. I've got my scale still so I guess I'll be following your method. Any pointers or tips on where to start off? Thanks a ton everybody!

-Primal

[Praetorian]

Iv posted the DP keto diet many times on here...search for it or google it and you are good to go.

P

[Primal]

Iv posted the DP keto diet many times on here...search for it or google it and you are good to go.

P

Uh... I don't know Prae, I'm a bit scared of keto to be honest. I know there are a lot of benefits doing it but... it just seems scary switching an energy source that you've been dependent on for so long, you know? I'm also a bit worried about risks and such, like for instance prostate cancer can be attributed to a high calorie, animal meat and fat diet and keto is exactly that... Is there any other way to go about this? Sorry if I'm over worried... :(

-Primal

[steve_d]

Yes, you're over worried. Prostate cancer is not attributed to keto diets. And keto diets are not high calorie. And to be even more to the point, you likely consumed more fat and animal meat in the past on a non keto diet than you will when you follow one of prae's posted keto diets.

There are many ways to skin a cat, and many ways to get you to your goals. No, you don't need to do keto, but its a good start. You may really like it. Some people do - I personally don't but that doesn't mean you won't. It's always good to try as many different things as possible. start with 12 weeks on a keto diet. See how you like it. If you don't, then regroup and try something new. You have your whole life to figure out what works well with your lifestyle. Take your time. It's all what works long term in the end.

[Primal]

Yes, you're over worried. Prostate cancer is not attributed to keto diets. And keto diets are not high calorie. And to be even more to the point, you likely consumed more fat and animal meat in the past on a non keto diet than you will when you follow one of prae's posted keto diets.

There are many ways to skin a cat, and many ways to get you to your goals. No, you don't need to do keto, but its a good start. You may really like it. Some people do - I personally don't but that doesn't mean you won't. It's always good to try as many different things as possible. start with 12 weeks on a keto diet. See how you like it. If you don't, then regroup and try something new. You have your whole life to figure out what works well with your lifestyle. Take your time. It's all what works long term in the end.

Ok thanks Steve, I'll give it a shot for sure! Uhm, if someone can, could you link a good site to maybe get started? All I get when on google is regular people keto diets, and when I put in keto for bodybuilders, it comes up with muscle mag and bodybuilding forums which I don't trust very much. Also do is it better to track calories or weigh my food? Or should I do both?

Thanks!

-Primal

[steve_d]

type keto diet in the canada bodybuilding search on this site. You'll find the diet has been posted a number of times. You won't need to track calories or weigh your food, but to get a sense of the portion size, you could weigh the food for the first couple of days. If it's 10oz chicken for example, weigh out 10 oz, you don't need to be exact. if its 12oz it wont kill you. After a day or so you should know approx the serving size of chicken, or steak etc.

[Primal]

type keto diet in the canada bodybuilding search on this site. You'll find the diet has been posted a number of times. You won't need to track calories or weigh your food, but to get a sense of the portion size, you could weigh the food for the first couple of days. If it's 10oz chicken for example, weigh out 10 oz, you don't need to be exact. if its 12oz it wont kill you. After a day or so you should know approx the serving size of chicken, or steak etc.

*Facepalm* I only put typed in keto on this site, that's why I couldn't find it on here. Well besides my stupidity, thanks a lot Steve and Prae! Hopefully the diet will work out for me!

-Primal

[Primal]

Oh right! Yeah, so I'm going to follow Dave Palumbo's keto diet for a 200 lb man, but I'm still on a bulk, that is why I am up in the 200 range. I should also mention that I'm just breaking the 200 lbs mark, I'm about 203-201 on some some days. So should I follow this diet or should I use a 180 lbs version instead or something?

Thanks!

-Primal

[Praetorian]

Post the diet you found and Ill make any necessary changes.

P

[Primal]

MEAL #1

5 whole eggs; 4 egg whites

~50g Pro, 20g Fat

MEAL #2

SHAKE: 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)

~55 pro 12g Fat

MEAL #3

“Lean Protein Meal”: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

~50g Pro 16 Fat

MEAL #4

SHAKE: 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar added)

~55 pro 12g Fat

MEAL #5

“Fatty Protein Meal”: 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

~45Pro 30Fat

MEAL #6

SHAKE: 50g Whey with 1.5 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

~55Pro 12Fat

Total: ~310Pro, 102Fat, trace carbs

Try to strive for the ratio of 60% protein, 30% fat, 10% carbs.

Found it on this site: http://thisiswhyyourejacked.com/dave-palumbos-ketogenic-diet/

Thanks Prae!

-Primal

[steve_d]

As you can see, this is not high in calories, nor meats nor fat! So no worries about your health. I think part of the misconception about keto diets is that its 5000 calories of bacon.

[Primal]

As you can see, this is not high in calories, nor meats nor fat! So no worries about your health. I think part of the misconception about keto diets is that its 5000 calories of bacon.

Yeah you are right Steve, the diet has waaay fewer calories than I was expecting it to have. I honestly thought that it would be a rotation of just chicken and ground beef all day long! Anyways, I don't know if you read some of my other posts but my stats are as follows:

18 years old
202 lbs roughly
6^4 tall
Extremely ectomorphic

The diet I posted before had a total of 310 prot, and 102 fats with 'trace carbs' (whatever those are...). I know you and Prae stressed that I don't need to count calories but how will I know if I am getting adequate nutrition with these numbers? I've had to force feed myself in the past so maybe I might have to do so here as well. I guess I'll wait and see if Prae says there is somethings I can change about the diet but my question is, are you an advocate of eating to your hunger needs? Like, if its the next meal time and you only feel like eating half of your meal, would you say eat to what you feel like or force it down? I know some people who only eat to what their stomach can take at that given time and they say it is much better than forcing it down but I would like to hear you opinion on the matter. Thank you very much!

-Primal

[Praetorian]

Here is the diet revised for your body!
Follow this diet and you dont need to worry about counting calories or if you are getting adequate nutrition.

P

MEAL #1

4 whole eggs; 4 egg whites

~50g Pro, 20g Fat

MEAL #2

SHAKE: 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)

~55 pro 12g Fat

MEAL #3

“Lean Protein Meal”: 8oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

~50g Pro 16 Fat

MEAL #4

SHAKE: 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar added)

~55 pro 12g Fat

MEAL #5

“Fatty Protein Meal”: 7oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

~45Pro 30Fat

MEAL #6

SHAKE: 50g Whey with 1.5 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

[TT Eric]

Wouldn't be a good idea to add either psylium or grounded flax in the shakes to help eliminate ?

Ted, what do you recommend to take instead of the almonds and peanut butter for those who are allergic ?

Eric

[Primal]

Here is the diet revised for your body!
Follow this diet and you dont need to worry about counting calories or if you are getting adequate nutrition.

P

MEAL #1

4 whole eggs; 4 egg whites

~50g Pro, 20g Fat

MEAL #2

SHAKE: 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)

~55 pro 12g Fat

MEAL #3

“Lean Protein Meal”: 8oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

~50g Pro 16 Fat

MEAL #4

SHAKE: 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar added)

~55 pro 12g Fat

MEAL #5

“Fatty Protein Meal”: 7oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

~45Pro 30Fat

MEAL #6

SHAKE: 50g Whey with 1.5 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

Awesome! Thank you so much Prae! About the 5th meal though, what can I have in the 'green salad' you said if I can't have tomatoes and carrots and such? When you said 'green' do you mean only green veggies? And also pertaining to Eric's question, would flax be necessary in my shakes? I got 5 lbs over reading week so I'm pretty stocked up. Once again, thanks a ton Prae, I really appreciate all that you've done for me!

-Primal

[Praetorian]

Yes green veggies...cucumber, onion, green beans, broccoli, asparagus.....measure it as 1 cup chopped. You will need to take some type of fibre because when you drop carbs low you also drop fiber intake and thus you may get constipated....i use 1 Tbsp ground flax seed(ground not whole) plus 1 teaspoon organic psyllium in each shake. You will also need to drink plenty of water and add sodium to your meals as when you are low carb your body will flush more water and hence electrolytes as well. Use condiments with sodium...but NO sugar or carbs....hot sauce, mustard, sugar free soya, etc

P

[Primal]

Great! Alright, I'll stock up and start keto on monday! Thanks Prae and everyone else!

-Primal

[TT Eric]

Here is the diet revised for your body!
Follow this diet and you dont need to worry about counting calories or if you are getting adequate nutrition.

P

MEAL #1

4 whole eggs; 4 egg whites

~50g Pro, 20g Fat



Meal #1, unless my math is no good, wouldn't be like 36-40g of protein ? Since a large egg is about 6g of protein or 7g for an extra-large one.

Eric

[Praetorian]

28g plus 12g = 40g protein. For someone less then 200lbs you dont need 50g.

P

[Primal]

28g plus 12g = 40g protein. For someone less then 200lbs you dont need 50g.

P

Oh but I'm at about 202 lbs...

-Primal

[Praetorian]

add one more whole egg

[Primal]

Oh... well that was simple. Thanks Prae!

-Primal