Diet plan critique

[imp]

Training S, M, W, Th. I've been on a keto diet for the last month or so I'm skipping the prep phase entirely. I'm sitting around 165 right now, between 12-14% bodyfat.I read Kiefer's book pretty thoroughly, but I'm still iffy about a few things. Some critique/suggestions would be greatly appreciated. ThanksOff Days:Meal 1:1-2tbsp coconut oil, 200mg caffeineMeal 2: 20g whey isolate, 1/2c almondsMeal 3: 8oz chicken, 2c spinachMeal 4: 20g whey isolate, 5g leucine, 2 eggs, 1/4c almondsMeal 5: 8oz steak/lean ground beef, 1c broccoli/asparagus, 2tbsp butterBefore bed: 1-2c cottage cheeseTraining Days:Meal 1: AM accelerator (30g whey isolate, 200mg caffeine, 1-2tbsp coconut oil)Meal 2: 1/4c almondsMeal 3: 6oz breakfast meat/bacon, 1/2c cheeseMeal 4 (30m before workout): 30g whey isolate, 200mg caffeine, 5g creatineIntra-workout: 10g whey isolate, 20g casein hydrosylate, 3g leucinePost-workout: 200mg caffeine, 30g whey isolate, 80g waxy maize, 5g leucine, 5g creatineMeal 5 (1 hr after pwo shake): Backload (pizza, ice cream, etc)

[maxwkw]

I would cut out the protein powder completely on your off day. Also, watch the carb count closely. Especially because you're eating cottage cheese and nuts it can creep up.

[imp]

I would cut out the protein powder completely on your off day. Also, watch the carb count closely. Especially because you're eating cottage cheese and nuts it can creep up.

I've always tried sticking to at least 250g/day for protein on any diet...should I disregard the counting for this?Also, would it be advantageous at all to cut the cottage cheese and replace it with more steak?So, revised...Off Days:Meal 1:1-2tbsp coconut oil, 200mg caffeineMeal 2: 8oz chicken, 2c spinachMeal 3: 20g whey isolate, 5g leucine, 2 eggs, 1/4c almondsMeal 4: 8oz steak/lean ground beef, 1c broccoli/asparagus, 2tbsp butterBefore bed: 6oz steak/lean ground beefTraining Days:Meal 1: AM accelerator (30g whey isolate, 200mg caffeine, 1-2tbsp coconut oil)Meal 2: 1/4c almondsMeal 3: 6oz breakfast meat/bacon, 1/2c cheeseMeal 4 (30m before workout): 30g whey isolate, 200mg caffeine, 5g creatineIntra-workout: 10g whey isolate, 20g casein hydrosylate, 3g leucinePost-workout: 200mg caffeine, 30g whey isolate, 80g waxy maize, 5g leucine, 5g creatineMeal 5 (1 hr after pwo shake): Backload (pizza, ice cream, etc)

[Brandon D Christ]

I would cut out the protein powder completely on your off day.

+1I would completely toss out the whey isolate on off days.  It raises insulin too much.Additionally each by meal needs to balance protein and fat.  You should be getting a 1:1 ratio of fat:protein by grams.  So ditch the chicken in Meal 3 off of your off day and replace it with bacon.  ABSOLUTELY NO LEUCINE ON OFF DAYS.Eat something else besides cottage cheese, not enough fat.Here is what I eat for my off days so you get an idea:Meal 1:  Half a pound of bacon, 5 eggs, plate of spinach and Romaine LettuceMeal 2:  20 oz (estimate) of pork spare ribs, plate of spinach and Romaine LettuceMeal 3:  6 oz Salmon Fillet, AvocadoYou don't have to eat frequently, actually eating three meals a day is probably better than eating 6 meals a day.  Also don't rely on nuts a lot, people who do that tend not to do as well.Your training days look solid.

[imp]

I would cut out the protein powder completely on your off day.

+1I would completely toss out the whey isolate on off days.  It raises insulin too much.Additionally each by meal needs to balance protein and fat.  You should be getting a 1:1 ratio of fat:protein by grams.  So ditch the chicken in Meal 3 off of your off day and replace it with bacon.  ABSOLUTELY NO LEUCINE ON OFF DAYS.Eat something else besides cottage cheese, not enough fat.Here is what I eat for my off days so you get an idea:Meal 1:  Half a pound of bacon, 5 eggs, plate of spinach and Romaine LettuceMeal 2:  20 oz (estimate) of pork spare ribs, plate of spinach and Romaine LettuceMeal 3:  6 oz Salmon Fillet, AvocadoYou don't have to eat frequently, actually eating three meals a day is probably better than eating 6 meals a day.  Also don't rely on nuts a lot, people who do that tend not to do as well.Your training days look solid.

I'm assuming you're saying to cut the leucine due to insulin spike? Didn't even think of that. Thanks man!

[Brandon D Christ]

I would cut out the protein powder completely on your off day.

+1I would completely toss out the whey isolate on off days.  It raises insulin too much.Additionally each by meal needs to balance protein and fat.  You should be getting a 1:1 ratio of fat:protein by grams.  So ditch the chicken in Meal 3 off of your off day and replace it with bacon.  ABSOLUTELY NO LEUCINE ON OFF DAYS.Eat something else besides cottage cheese, not enough fat.Here is what I eat for my off days so you get an idea:Meal 1:  Half a pound of bacon, 5 eggs, plate of spinach and Romaine LettuceMeal 2:  20 oz (estimate) of pork spare ribs, plate of spinach and Romaine LettuceMeal 3:  6 oz Salmon Fillet, AvocadoYou don't have to eat frequently, actually eating three meals a day is probably better than eating 6 meals a day.  Also don't rely on nuts a lot, people who do that tend not to do as well.Your training days look solid.

I'm assuming you're saying to cut the leucine due to insulin spike? Didn't even think of that. Thanks man!

That is correct.  This is the same reason to avoid protein powders and other lean proteins, they tend to raise insulin levels and cause gluconeogenesis, which defeats the whole purpose of a low carb diet.It seems like you come from a bodybuilding background such as myself.  It is important to realize that these super high protein diets actually can cause your body to cannibalize it's muscle mass.  In layman's terms, you are teaching your body to run off of amino acids and your body will go to your muscle for those amino acids during periods of fasting (such as at night and in our case the morning).  So it is important for the majority of your calories to come from fat in each meal.  Also anything above 1.3 g/lb is a waste of money. 

[imp]

I would cut out the protein powder completely on your off day.

+1I would completely toss out the whey isolate on off days.  It raises insulin too much.Additionally each by meal needs to balance protein and fat.  You should be getting a 1:1 ratio of fat:protein by grams.  So ditch the chicken in Meal 3 off of your off day and replace it with bacon.  ABSOLUTELY NO LEUCINE ON OFF DAYS.Eat something else besides cottage cheese, not enough fat.Here is what I eat for my off days so you get an idea:Meal 1:  Half a pound of bacon, 5 eggs, plate of spinach and Romaine LettuceMeal 2:  20 oz (estimate) of pork spare ribs, plate of spinach and Romaine LettuceMeal 3:  6 oz Salmon Fillet, AvocadoYou don't have to eat frequently, actually eating three meals a day is probably better than eating 6 meals a day.  Also don't rely on nuts a lot, people who do that tend not to do as well.Your training days look solid.

I'm assuming you're saying to cut the leucine due to insulin spike? Didn't even think of that. Thanks man!

That is correct.  This is the same reason to avoid protein powders and other lean proteins, they tend to raise insulin levels and cause gluconeogenesis, which defeats the whole purpose of a low carb diet.It seems like you come from a bodybuilding background such as myself.  It is important to realize that these super high protein diets actually can cause your body to cannibalize it's muscle mass.  In layman's terms, you are teaching your body to run off of amino acids and your body will go to your muscle for those amino acids during periods of fasting (such as at night and in our case the morning).  So it is important for the majority of your calories to come from fat in each meal.  Also anything above 1.3 g/lb is a waste of money.

Thanks dude.

[maxwkw]

Some damn good advice given here.

[imp]

Any ideas for an alternative to avocados for off-days?

[Trevor G Fullbright]

Butter.

[imp]

So with revisions so far… (thanks to everyone who has replied so far. support on this forum rules.)Off Days:Meal 1: 2tbsp coconut oilMeal 2: ~8oz bacon, 5 whole eggs, spinach/romaineMeal 3: ~16oz steak/ground beef, spinach/romaineMeal 4: 6oz chicken breast, 2tbsp butterTraining Days:Meal 1: AM accelerator (30g whey isolate, 200mg caffeine, 1-2tbsp coconut oil)Meal 2: 1/4c almondsMeal 3: 6oz breakfast meat/bacon, 1/2c cheeseMeal 4 (30m before workout): 30g whey isolate, 200mg caffeine, 5g creatineIntra-workout: 10g whey isolate, 20g casein hydrosylate, 3g leucinePost-workout: 200mg caffeine, 30g whey isolate, 80g waxy maize, 5g leucine, 5g creatineMeal 5 (1 hr after pwo shake): Backload (pizza, ice cream, etc)

[maxwkw]

I would cut the whey pre workout to 10g and have some mct oil with it. If you're aggressively trying to gain weight then have the intra shake, if not skip it. Other than that, it looks good.

[pshannon]

So with revisions so far... (thanks to everyone who has replied so far. support on this forum rules.)Off Days:Meal 1: 2tbsp coconut oilMeal 2: ~8oz bacon, 5 whole eggs, spinach/romaineMeal 3: ~16oz steak/ground beef, spinach/romaineMeal 4: 6oz chicken breast, 2tbsp butterTraining Days:Meal 1: AM accelerator (10g whey isolate, 200mg caffeine, 1-2tbsp coconut oil) Meal 2: 1/4c almonds NO NEEDMeal 3: 6oz breakfast meat/bacon, 1/2c cheese DOUBLEMeal 4 (30m before workout): 10g whey isolate, 200mg caffeine, 5g creatineIntra-workout: 10g whey isolate, 20g casein hydrosylate, 3g leucinePost-workout: 200mg caffeine, 30g whey isolate, 80g waxy maize, 5g leucine, 5g creatineMeal 5 (1 hr after pwo shake): Backload (pizza, ice cream, etc)

Are you DB? On off days thats WELL over 3000 calories a day. Fat to Protein is good, but thats still over your BMI Need to know goals.

[Trevor G Fullbright]

So with revisions so far... (thanks to everyone who has replied so far. support on this forum rules.)Off Days:Meal 1: 2tbsp coconut oilMeal 2: ~8oz bacon, 5 whole eggs, spinach/romaineMeal 3: ~16oz steak/ground beef, spinach/romaineMeal 4: 6oz chicken breast, 2tbsp butterTraining Days:Meal 1: AM accelerator (30g whey isolate, 200mg caffeine, 1-2tbsp coconut oil)Meal 2: 1/4c almondsMeal 3: 6oz breakfast meat/bacon, 1/2c cheeseMeal 4 (30m before workout): 30g whey isolate, 200mg caffeine, 5g creatineIntra-workout: 10g whey isolate, 20g casein hydrosylate, 3g leucinePost-workout: 200mg caffeine, 30g whey isolate, 80g waxy maize, 5g leucine, 5g creatineMeal 5 (1 hr after pwo shake): Backload (pizza, ice cream, etc)

In the training day AM shake just do 10g of whey.I'd skip the almonds and just make meal 3 larger.If your goals are to bulk, the pre and intra workout are fine, if you are looking to lose fat, cut both of them and just have some black coffee pre-workout.

[KenSander]

I'm confused because in the book the meal plan for the off day has a snack of whey and leucine and even 2 Hypertrophic Potentiator shakes – dinner and before bed.

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