SHAROOTS

Hi guys I have just started a keto diet on monday and I'm gonna keep this forum involved of the progress. I weighed myself on monday morning and the scales stated 13.08st & 26.3% body fat, I am looking to reduce this body fat to around 12/15%. I am open to any help or criticism to help me in my efforts to reduce this ghastly bodyfat.

Monday
10.30 2 boiled eggs, 3 slices of bacon
12.45 1 chicken fillet, broccoli
16.20 4 egg omelet with ham
17.00 Training - Legs/Shoulders
19.00 1 tin of tuna in brine

Tuesday
06.40 2 egg omelet with ham
10.40 1 boiled egg, 3 slices of bacon
12.40 2 burgers in gravy
16.20 1 chicken fillet, broccoli
17.30 Training - Football

Brizo

Hi mate, bookmarked this as I'm planning on doing one myself in a few weeks. I'm currently 13'13, bodyfat in the high teens I'm guessing.

What kind of training are you doing, and any cardio apart from your footy training?

Con

That diet has made me feel rather sick!

I would say knock the bacon and all pork products on the head as its a poor source of protein.
IMO this would be better.
Meal 1:6 whole omega eggs, spinach
Meal 2:8 ounces chicken, brocoli, 10 grams fish oil
Meal 3: 8 ounces lean steak, green beans
Meal 4: Whey shake, 10 grams fish oil, fiber powder

A diet should be healthy not only make you lose weight.

ParaManiac

You're not eating enough mate

More quantity and frequency

Why are you not eating at night?

Look to add

More veg along with mackerel,salmon,sardines,liver,beef,nuts,oils,full fat cream,butter etc

Lose the gravy

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Ribeye

firstly good luck with your diet Sharoots, but i agree with Con that it could do with a bit of adjustment.
First thing i noted is that your times for the meals are all over the place, and really poor nutrition after training on tuesday - nothing!
If you can only fit in 4 meals a day (nothing wrong with that its what suits my times, but i believe trying to get another 1 would be good) try and get the times more even across the whole day, if you are doing 4 meals something like 08:00, 12:00, 16:00, 20:00 or another more even split to suit your day yours seem way too crammed in.
Also i hope those burgers were home made from a lean mince because the junk in most shop burgers is not the greatest at all. Gravy also has a high carb count its mostly cornflour, knock that on the head as well.
As Con said you still need it to be a healthy diet as well as a fat loss diet. I swallow a multivitamin with iron each night, less than a quid for loads from any supermarket just to make sure the body is getting all the basic essentials, its a weird old diet keto. Good luck and let us know how you get on.

Greekgoddess

Well said Con!

SHAROOTS

Thanks for the advice mate. I only chose the bacon for variety with the eggs I will drop the bacon totally. I was told to take more meals though as you have only 4, I was also told to drop protein shakes
Does this sound ok

06:40 6 egg omelet
09.40 4 whole omega eggs
12.40 chicken/steak with green veg
15.00 protein shake or tin of tuna
18.00 chicken or steak with green veg

I would also like to include the fish oil as you've mentioned but know little about it. Are these in capsules or liquid? Are you talking about e.g cod liver oil or something like that?

SHAROOTS

Hi guys just back from football training I have just finished one last meal of 1 chicken breast and broccoli

SHAROOTS

Yes mate the burgers were homemade, Its not something I would eat but I didn't bring enough into work today and had to go for something in the company canteen. I'll not be eaten them again.

greg fear

you dont have to drop protein shakes. they are fine on this diet your are following as long as its protein alone and minimal carbs.

its better to take omega fish oils you can buy 3/6/9 variety
i just use omega 3's and take one with every meal
some people may take a dose all at once or may spread it out throughout the day, thats up to you at the end of the day mate

adesign

If you wish to hit ketosis then drop the shakes and it will be easier. If you just want to low carb but not hit ketosis its fine.

SHAROOTS

Hi guys, I haven't been able to keep the forum up to date with the fat loss on keto due to my wife giving birth to a little girl. I have been sticking to the diet with minimal carbs and loads of protein and fats. I weighed myself today which was 9 days from the day I opened this thread and I now weigh 12.10st. I have only been to the gym today since last week so no cardio etc. Although my weight has dropped it seems as if my bodyfat % has risen can anyone give me some advice as to why this is happening?

adesign

Congratulations on the new birth :]
I would not worry about the risen bf%. This happened to me after my first two weeks then it started to drop. Your level of hydration also contributes to the results I believe.
Stick at with the added cardio and take the measurement again in a months time. If it has still increased or not dropped then something must be wrong, unless you can clearly see some loss visually.

SHAROOTS

Thanks mate she's another addition to the family
When u talk about hydration are you talking about how much I should be drinking?

adesign

http://new-fitness.com/body_fat_measuring.html

"Using BIA to estimate person's body fat assumes that the body is within normal hydration ranges. When a person is dehydrated, the amount of fat tissue can be overestimated. Factors that can affect hydration include not drinking enough fluids, drinking too much caffeine or alcohol, exercising or eating just before measuring, certain prescription drugs or diuretics, illness, or a woman's menstrual cycle. Measuring under consistent conditions (proper hydration and same time of day) will yield best results with this method."

Thats assuming you are using that method :]