Just thought I'd share my largest meal of the day and I guess my whole diet. I've lost 40+lbs in 3 months on keto.
I do all exercise fasting first thing in the morning. For the first month I only did 15min of high density/intensity weightlifting 6 days a week. Second month 30min and now 45min. No real rest ever. Details coming in my new training log.
Immediately after the workout or first thing on rest day I make this shake.
1033 kcal
87g fat
19g carb-7.5g fiber=11.5 net carb
70.5g protein
2 scoops BodyTech Pro 24 whey
2 raw eggs
2 tbsp avacado oil
1 tbsp peanut butter
1 tbsp almond butter
2 cups of coconut/almond or blend. Unsweetened and boxed.
1/3 cup canned unsweetened coconut milk.
2nd meal lunch 3 hrs later
200-400 kcal
Salad mostly spinach with homemade greek dressing. Usually olives and cheese.
Sometimes ill have a chicken breast, tuna with the salad.
Rarely, twice a month, I have the huge can of tuna, 5 servings, as an afternoon snack.
Dinner
500 kcal
Usually fish, chicken, red meat
With broccoli, green bean, cabbage, cauliflour, brussel sprout
Maybe cheese or bacon
Once a week low carb tortilla tacos, gyro, or low carb wrap pizza as safe cheat meal
Sometimes another salad before or after dinner.
Total daily estimate 1800-2200 kcal
Hope this helps someone out. And suggestions alway welcome!
I do all exercise fasting first thing in the morning. For the first month I only did 15min of high density/intensity weightlifting 6 days a week. Second month 30min and now 45min. No real rest ever. Details coming in my new training log.
Immediately after the workout or first thing on rest day I make this shake.
1033 kcal
87g fat
19g carb-7.5g fiber=11.5 net carb
70.5g protein
2 scoops BodyTech Pro 24 whey
2 raw eggs
2 tbsp avacado oil
1 tbsp peanut butter
1 tbsp almond butter
2 cups of coconut/almond or blend. Unsweetened and boxed.
1/3 cup canned unsweetened coconut milk.
2nd meal lunch 3 hrs later
200-400 kcal
Salad mostly spinach with homemade greek dressing. Usually olives and cheese.
Sometimes ill have a chicken breast, tuna with the salad.
Rarely, twice a month, I have the huge can of tuna, 5 servings, as an afternoon snack.
Dinner
500 kcal
Usually fish, chicken, red meat
With broccoli, green bean, cabbage, cauliflour, brussel sprout
Maybe cheese or bacon
Once a week low carb tortilla tacos, gyro, or low carb wrap pizza as safe cheat meal
Sometimes another salad before or after dinner.
Total daily estimate 1800-2200 kcal
Hope this helps someone out. And suggestions alway welcome!