cyclical ketosis diet (6'2" 20%bf 225lbs)
190g of protein x4= (760cals)
calories needed: 225(weight)x15=3375cals-500cals for deficit=2875cals
2875-760cals(protein)=2115cals/9=235g of fat
2115/5(meals)=423cals/9=47g of fat per meal
760cals(protein)/5=152cals/4=38g protein per meal
total: 575cals per meal 47g fat and 38g protein (approx.average)
carb up day: 3-500g of carbs, 190g of protein, less than 80g of fat
Meals:
6:30am:
-1 casein=120cals,24g protein, 3g carbs
-3 eggs= 237cals,15g protein,15g fat
-cooked in 1tbsp olive oil=120cals, 14g fat
-50g cheddar=200cals, 16g fat
=577cals, 39g protein, 45g fat
10:00am:
-8oz(227g) steak=490cals, 34g fat, 42g protein
-fried in 1tbsp olive oil=120cals, 14g fat
-vegetables (carrots,radish,celery,cucumber)
=610cals, 48g fat, 42g protein
12:00pm:
-115g ground beef patty=259cals,16g fat, 21g protein
-fried in 1/2 tbsp olive oil=60cals, 7g fat
-50g chedar=200cals, 16g fat
=520cals, 39g fat, 21g protein
2:00pm:
--4oz(115g) steak=213cals, 8g fat, 12g protein
-fried with 1 tbsp olive oil=120cals, 14g fat
-salad with oil+vin, 1tbsp olive oil= 120cals, 14g fat
-1 scoop isoflex=118cals,27g protein
=571 cals, 36g fat, 39g protein
4:00:
-pre-workout: creatine, NO
-post workout: creatine
5-7:00:
-150g chicken breast=231 cals, 5g fat, 43g protein
-66g (2 thick cut) bacon=290cals, 30g fat,5g protein
-salad with oil+vin, 1tbsp olive oil= 120cals, 14g fat
=641cals, 49g fat, 48g protein
Planned diet: 2875cals, 235g fat, 190g protein
Actual Totals: 2919cals, 217g fat, 189g protein
190g of protein x4= (760cals)
calories needed: 225(weight)x15=3375cals-500cals for deficit=2875cals
2875-760cals(protein)=2115cals/9=235g of fat
2115/5(meals)=423cals/9=47g of fat per meal
760cals(protein)/5=152cals/4=38g protein per meal
total: 575cals per meal 47g fat and 38g protein (approx.average)
carb up day: 3-500g of carbs, 190g of protein, less than 80g of fat
Meals:
6:30am:
-1 casein=120cals,24g protein, 3g carbs
-3 eggs= 237cals,15g protein,15g fat
-cooked in 1tbsp olive oil=120cals, 14g fat
-50g cheddar=200cals, 16g fat
=577cals, 39g protein, 45g fat
10:00am:
-8oz(227g) steak=490cals, 34g fat, 42g protein
-fried in 1tbsp olive oil=120cals, 14g fat
-vegetables (carrots,radish,celery,cucumber)
=610cals, 48g fat, 42g protein
12:00pm:
-115g ground beef patty=259cals,16g fat, 21g protein
-fried in 1/2 tbsp olive oil=60cals, 7g fat
-50g chedar=200cals, 16g fat
=520cals, 39g fat, 21g protein
2:00pm:
--4oz(115g) steak=213cals, 8g fat, 12g protein
-fried with 1 tbsp olive oil=120cals, 14g fat
-salad with oil+vin, 1tbsp olive oil= 120cals, 14g fat
-1 scoop isoflex=118cals,27g protein
=571 cals, 36g fat, 39g protein
4:00:
-pre-workout: creatine, NO
-post workout: creatine
5-7:00:
-150g chicken breast=231 cals, 5g fat, 43g protein
-66g (2 thick cut) bacon=290cals, 30g fat,5g protein
-salad with oil+vin, 1tbsp olive oil= 120cals, 14g fat
=641cals, 49g fat, 48g protein
Planned diet: 2875cals, 235g fat, 190g protein
Actual Totals: 2919cals, 217g fat, 189g protein