How'S my keto diet ?

[Last_Exit]

meal 1

4 egg omelete made with 2 tbs of olive oil.
1 7 oz flank steak or 1 can of tuna or a checken breast


protein- 55 grams
fat- approx 55 grams
carbs 0

total calories= 600 calories

meal 2

1.5 scoops of whey protein mixed with water
1 tbs of extra virgin olive oil

protein-34 grams
fat-14 grams
carbs- 2 grams

total calories = 300 calories

meal 3

3 options

option 1
1 can of tuna + 2 tbs of olive oil (ptotein- 30 grams, fat- 26 grams, carbs 0 grams (calories 400)

option 2
1 chicken breast = 1 tbs of olive oil (protein 50 grams, fat 26 grams, carbs 0 grams total calories 400)

option 3
1 7 oz of steak (protein 50 grams, fat 30 grams, carbs 0 grams (Total calories 500)

meal 4
1.5 scoops of whey protein
2 tbs of olive oil ( 400 calories)

meal 5
Same as meal 3 with same options

meal 6
1.5 scoops of whey protein with water
1 tbs of olive oil .

total days intake

calories
2200 calories
protein: approx 227 grams
fat: approx 177
carbs : approx 6 grams

here's my stats : 180lbs, 5'9", about 13-14% BF,

What do you think about that ??
the p/f/c is ok for a keto diet ?? or I must be increase the fat and decrease the protein ??

 

[georgie24]

this link might help you
.

http://www.users.voicenet.com/~petrizzi/fitness/ckdcalc.html

 

[gymrat]

things look pretty good. But i think you have over estimated your protein numbers


How many oz of meat are you taing during those meals> 1 chicken breast with 50g of protein is one big boob. the chicken breast would have to 6oz The chicken breasts i get are around 3oz each.

 

[frankenfurter]

Looks good for keto, I would add a cup or two of raw spinach or steamed broccoli for fiber and to up the nutrition profile.

Don't forget to drink LOTS of water and take a good multivitamin (I like One a Day Men's formula)