I am new to the CKD, how do you guys get enough fat in you?? and can it be ALL EFAs??

[M56M]

I am 213lbs.

My break down looks like this:

12 X 213 = 2556 <is that right??

Mon-Sat.
protein = 200 grams
fat = 172 grams
Carbs = 0 grams

Carb up Sun.
Split up 6 meals of 3 high GI carbs meals, then 3 Low GI carbs.


Now as long as my breakdown above looks correct.

My question is how do you get that many grams of fat into your system. I never thought i was difficult to eat fat til i had to eat that many grams.

I want to try and use all EFAs and no saturated fats, is this possible??? Would this help give the best results? Ex. NO mayo, bacon, etc.

I have all natural peanut butter, and Flaxseed oil, Extra Virgin Olive Oil, what else????

 

[ProteinFiend]

Well the best kind of EFA is Fish oil. It has the most EFA's. Coconut oil has saturated fat in it but I hear it is good for dieting anyway.

But what I don't understand is why you would want to make a torturous diet any harder? Eat burgers, cheese, nuts, chicken, etc... and you will get your protein and fat.

I'd drop your fat down a bit. Try 150g fat, 200g protein, But the most important thing is to make sure your meals consist of both fat and protein. So if you eat a chicken breast or protein shake, have a couple of fish oil caps or a handful of nuts. This will insure that the extra protein doesn't knock you out of ketosis. Hope this helped.

My question is how do you get that many grams of fat into your system. I never thought i was difficult to eat fat til i had to eat that many grams.

I want to try and use all EFAs and no saturated fats, is this possible??? Would this help give the best results? Ex. NO mayo, bacon, etc.

I have all natural peanut butter, and Flaxseed oil, Extra Virgin Olive Oil, what else????

 

[M56M]

red meat and cheese, that sounds good :0)

If i drop my fat and don't up my protein, i think my calories will be too below my maintance. I want to burn the fat, but i don't want to sacrifice that much muscle in the process, or at least as little as possible.

Thanks for the help. I am goign to eat more read meat and cheese in my diet. thanks again.

M56M

 

[Toozee]

All my fats came from meats, cheese, eggs, walnuts and efa-type oil (actually it was a olive/canola like blend).

If ya want, I'll post a days worth or so with the break down and everything.

 

[Toozee]

OK.....here it goes. I just finished doing this for 11 wks.
dropped to at least 10%bf (maybe lower...abs showing).
(started close to 20% after a long sloppy bulk.


-Meal 1- (Calories/Protein/Carbs/Fat)

2eggs,whole------150 / 12 / 2 / 10
2 sausage ----- 260 / 11 / 0 /24
(Jimmy Dean orig. precooked/microwaveable)

Coffee w/equal &
Heavy whipping ----- 150 / 0 / 0 / 16 (all from cream)
cream

-Meal 2-

pepperoni ---------140 / 5 / 0 / 13
(1oz or 28-29g)
Olive oil 2tblspn-----240 / 0/0/ 28
1string cheese ----- 80 / 7 / <1 / 6

--snack-----
1oz. walnuts ------- 210 / 5/ 3 /20 (all carbs are fiber)
--------------

-meal 3-

4oz chicken ------- 188 / 36 / 0 / 5
1 strng cheese-----80 / 7 / 0 / 6
2tblsp olive oil ----- 240 / 0/0 /28

-meal 4-
4oz frozen --------- 290 / 20 / 0 / 22
beef patty
(kroger bulk from freezer, 80/20)

(appx 28-30g)
Shredded cheese-------100 / 8 / <1/ 9
1tblsp of
Full fat ranch ------------ 140/ 1 / 1 /14
-------------------------------------------------------
Totals:
Cals= 2268
Pro = 112g
Carb=6g (3 fiber)
Fat = 201g

Sometimes the fat / protein ratio got as low as 50 / 50.
As long as the ketostix show something you're in. the 1-2 gal of water you should drink sometimes dilutes it.
After awhile you can just "tell" when you get into ketosis.
Just feels different.
I switched it up with tuna and Light miracle whip (mayo doesnt do it for me in tuna). Did turkey slices a couple times.
Just some meat and some cheese basically.

You may need to add more fiber. Some people can't go a few days at a time. It's probably not best anyway. Lettuce is ok to use for fiber, like maybe a ceaser salad. (full fat ceaser of course)

The best thing is your not hungry on this diet. Even when I cut my cals down to 10x bw on a day or 2 toward the end.
Usually about 11 or 12x bw works great and saves muscle.
Remember the carb up is key....my week looked like this.

Mon-legs

Tues- chest and back ...sometimes arms and shoulders
and at least 30min cardio.

Wed- at least 30min cardio

Thr- at least 30min cardio

Fri - depletion workout. (45min to 1hr.)

At first I had a rest day, because I felt like crap....I started out with 3 days of cardio and then added later. Was at about 45 min at the very end.

Best of luck with this.....I loved it. It was the easiest (and cheapest) diet I've ever done.

-2Z-

 

[ProteinFiend]

good post man.

I would advise rather than do 30-45 minutes of cardio... do some high intensity interval training, or sprints for about 10-15 minutes (yes, rest in between sprints). these preserve muscle and are equally, if not more, fat burning than cardio. also, doing this in the morning will let you hit those fat stores more effectively.

my diet is actually very similar except for a few things:

1. I eat more chicken.
2. I have 1-2 protein shakes w/ water and fish oil (EFA's) caps.

These two factors enable me to intake more protein and less fat making this diet even more muscle sparing. protein is also more thermogenic, so eat as much of it as you can, without being knocked out of keto.

my basic rule is to eat 1g of protein per lb of bodyweight, then have the rest of your cals come from fat. max cals being 10-12x bodyweight (i have a slow metabolism).

this has done me well.. i have lost about 5% bodyfat (i was low to begin with, 13%) and i am still losing to this day. i can see 4 abs or so when i flex, so i think the shirt might be coming off this summer. soon i plan to add eca, yohimburn, letrozole, and eventually 1-ad.. this should really tear shit up!

 

[M56M]

THANK YOU!

Toozee,

Thank you very much for taking the time to type that up, that is going to be a tremendous help bro.

What is your stats by the way?? And where your stats before? actual LBM.

And did you space the meals 2 hours or 3 hours apart??

Thanks again.

M56M

 

[Toozee]

I'm about 5'9", 175.
My LBM was 152, now its about 157.2 .
Was about 20-22%bf before; about 9-10% bf now
(gained? That's odd....I gain muscle pretty easily though.)

I've been off keto for about 5 days now.

I did the 1g / lb of bw protein occasionally too. Sometimes I just felt like more meat. Sprints rule! They don't take near as long to do and it reminds me of HS football days!
(I can hear a coach yelling now.)

As for meal separation, here's the schedule:

5:30am - meal 1

9:00am - meal 2

12:00pm - meal 3 (snack was about 30-60 min before this)

--nothing here so my cardio was on empty stomach--
4:00 - 5:15pm---workout.

5:30 - 6:00 -- meal 4

I usually crashed about 8:30-9:00pm, but my days start early.
Sunday's are different, I just kind of stick with the same sort of foods, just at different times.

 

[M56M]

Thanks bro, i appreciate the help.


Trying to get this diet down to a 'T' isn't easy, but little by little i am getting a hang of it.

Thanks again.

M56M