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Figured I would post this here as well Hey All. I am about 300lbs with about 40% bf looking to get down to about 15%bf or about 220. After "eating right and doing lots of cardio" wasnt producing results for whatever reason I found CNS and decided to give it a shot. So last week was my first week and after over stepping my bounds this past weekend with what was suppose to be very low carb fried chicken (they lied) and having to much to drink last saturday ( no beer just alchohol but there where some shots given out so im pretty sure i went over 30g carbs.) I have decided to go ahead and restart my reorientation. Now with that out of the way so far on a typical day this is what I am eating I just want to make sure its on par with what will be successful. Meal 1: 6 boiled eggs with mayo and mustard ( I basically make simple deviled eggs....dont judge me lol) Meal 2: 1 serving hormel pepporni with 2 cheese sticks and either a handful or serving of natural whole almonds or some pumpkin seeds. Meal 3 & 4: Either 1/2lb of 90/10 beef, turkey, or grilled chicken with 1 or 2 slices of swiss cheese and some mustard to top it. ( I work a 12 hour work day so depending on how I am feeling I usually have the 4th meal but I may not on some days however I always eat dinner when i get home anyways). Sometimes I throw in an oscar meyer p13 protein pack as a snack during the day its just some cubed ham, cheese, and a few almonds. Meal 5.) whatever was cooked for dinner either meat loaf or eggs and bacon or ill just have the same thing I had in meal 3 and 4 I cook everything in bulk. Meal 6.) this is my late night snack if i happen to get to bed late and i am really hungry it usually consists of lunch meat and some cheese or just some cheese sticks I drink water all throughout the day and I may have a diet soda like a diet dr.pepper or a sprite zero here and there. Anyways let me know what yall think...if you think this will be successful or not or if i need to adjust it in anyways. P.S. Can anyone tell me what the not eating in the morning just drinking coffee or tea on ULC days is about? I did not find this in the book. Thanks!
Hey brother, I'm on my iPad but here are a couple Kiefer links regarding breakfast and coffee with cream / coconut oil. http://athlete.io/6087/qa-with-kiefer-2/http://athlete.io/5084/why-breakfast-is-nothing-but-a-scam/As a former 319 lb dude, I feel your pain and know that you wanna do this thing by the book - you don't always have to go thru the reorientation phase if you had a CN when you shouldn't have. Write off the loss, learn from it and plan for your next one. Also, alcohol can inhibit fat loss and should be used sparingly.
Awesome thanks. So basically watch the alcohol I can do that. Also So from what I am reading it is really beneficial to have a later breakfast and basically have a concoction of coffee, butter, coconut or mct oil, and some heavy whipping cream when you wake up. Do yall have experience with this? Is my understanding correct just plain ole unsalted butter, heavy whipping cream, mct/coco oil in my coffee and I am good to go? This would make my life alot easier I hate breakfast. I am not a morning person so i dont like eating until I have come around usually a few hours after I wake up.
If you're a fan of skipping breakfast anyway, you're in luck! I pour hot coffee in my shaker bottle, add a little virgin coconut oil (for the coc. taste), and a few ice cubes to cut down the heat. I shake for a second and then add a 1/3 scoop of Epiq vanilla protein and shake again. Awesome!I've tried the same thing with GNC Whey and it always seems to curdle unless I get the coffee cool enough - Epiq is just easier. Kiefer maintains that heavy whipping cream or coconut oil is better than butter or just MCT oil. Essentially, by drinking coffee/fats you're denying insulin the chance to start early and dictate the rest of the day. You're enhancing fat metabolism as long as you try not to go past 12 hours from your last meal. It's another thing that is body dependent - see how you operate, take notes, and go adjust fire as necessary.
Do you know your macros? Reading your meal plan above looks like the cheese and stuff might provide enough fat but it would be good to break it down and be sure. If you find yourself getting hungry often or you stall, take a hard look at fat. Eating enough fat will make or break this nutrition plan as a lifestyle change.
I do not know them. I figured I was getting enough fat but I may be wrong on that. What is the best way to find them out?
I created a spreadsheet a long time ago with most of the recipes that I use and just about every other food I would use in a recipe. It calculates everything from calorie percentages, macro percentages, daily/weekly, etc. You could also use SparkPeople for a quick look any time you want: http://recipes.sparkpeople.com/recipe-calculator.aspOr a lot of people use myfitnesspal on their phones.
Typical ketogenic diet = 80% calories from fat. That's not the same as 80% of your grams from fat. Example: 200 fat grams: 100 protein grams = 80% fat calories and 61% fat grams. Most folks on Carb Nite don't go quite that high that and see great results anyway. Lots of folks go 1:1 gram for gram and end up around 67% fat calories. I'll have to go back through the book and find the exact ratio recommended by Kiefer.
TOTAL:2,070 carbs 11g fat 138g protein 172g sugar 1g fiber 4gThis is what I did today roughly 65% fat 35% protein
Nice! Looks legit amigo, try and keep a record on here or otherwise in case you plateau after a while. It's hard to adjust later if u don't know ur baseline.
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