Doing a Keto Diet

Hello all,

I have been reading a lot of articles here about ketogenic diets and it seems that they work pretty well if your trying to lose fat.

So, I will put here my diet and if you see any flaws with it please tell me so I can correct things.

17 years old
170 lbs
20% bf

Meal 1

  • 3 Omega-3 eggs
  • 1 scoop whey protein
  • 6 Fish oil caps (since Flameout isn’t available right now)
    (45, 5, 19)


  • Power Drive

Meal 2 (Post-Workout)

  • 2 scoops whey protein
  • 10 caps BCAAs
  • 10g creatine
    (48, 4, 2)

Meal 3

  • 2 chicken breasts
  • 1 tablespoon olive oil
    (42, 0, 14)

Meal 4

  • 2 scoops Metabolic Drive
  • 1 tablespoon Natural peanut butter
    (45, 9, 12)

Meal 5

  • 2 chicken breasts
  • 1 tablespoon olive oil
    (42, 0, 14)

Meal 6

  • 1 scoop Metabolic Drive
  • 1 tablespoon Natural peanut butter
  • 1 tablespoon olive oil
    (25, 6, 24)

Before Bed

  • 3 ZMA caps

That gives a total of
Protein: 247g
Carbs: 24g
Fats: 85g

The numbers below each meal is the macronutrients.(P, C, F)
Tell me what you think.



Your macronutrient breakdown is pretty good. Personally I don’t use as many protein shakes or natural PB. I use lean meat, salmon, tuna, gound turkey, and a small amount of green veggies.

How long do you plan on doing it? I can tell you from experience that you won’t make it long with just that. You need some different flavors in there and I would also add in some veggies. The carbs in the veggies won’t kick you out of ketosis and will do you some good. In addition, consider adding some fiber as those carbs don’t count against you either. Flaxseed meal or even fiber tablets work well. Also, don’t be afraid of the fats. Remember that once you get into ketosis you’ll be burning fat for fuel.

Bottom line, do some research and find other foods you can eat otherwise it will drive you crazy. Look around some of the many Atkins sites out there and see what they are eating. And I would also recommend actually reading his book if you’re serious about doing it.

Alright, maybe I will change some shakes for maybe some salmon or another food. Also I will put some flax seed in the other shakes for the fiber.

Should incorporating Superfood instead of the veggies would do good? and at what time is it recommended to take it?

Most of the calories will be coming from protein, and I think in the beginning at least, dont’ you want most of them coming from fat?

Yeah, bro, I don’t know how much you’re used to eating, but I’d be starving. When I cut carbs, and even calories, I need to really up my green veggies simply to fill myself up (and the fiber will help you out in the long run as well)


you are 17 correct? personally I think you need to establish a baseline of eating healthy-plenty of water, vegetables, solid proteins, and fruit- in that order. along with ancillaries like walnuts,natty pb, fish oil etc.
my point is, get a solid diet down with these foundations before over analyzing the macronutrient breakdown. establish an eating pattern, train your ass off, and get your cardio in, and results will come. after a few months you should be in the 10-12% bf range easy.

[quote]atypicaluser wrote:
Most of the calories will be coming from protein, and I think in the beginning at least, dont’ you want most of them coming from fat? [/quote]

Well, I’m following something CT said in one of his posts. He said that when doing a keto diet you should do 1.5 x bodyweight in lbs for protein, less than 30 carbs, and 0.5 for fat.

But yeah maybe I will add more fat at the beginning.

There’s a couple low carb threads in the T-cell Alpha. I suggest reading the threads.

Also, I see you are rather new to the “good eating” game. I would recommend you eat more actual food and less shakes. It goes a long way when dieting or trying to remain complient to your food plan.

You should really be “chewing” the majority of your meals with the exception of post workout or perri-workout.

More ‘real food’ instead of shakes will also require your body do expend more calories during digetion, which as a good thing as well.