This is the diet that I worked up to do my version of the keto diet. I ran this at the beginning of last year and I lost a lot of fat with it. After about 3 months on it I began to level off as far as fat loss. I also noticed that my muscles became flat obviously because of very little carbs. Once I got used to it I liked it. After about 5 months on it I started cheating a little too much then it just went out the window!!
total calories = 2626
fat = 1969.5
carbs = 131.3
protein = 525.2
Meal 1 Cals Protien Carbs Fat
6 eggs 350 36g 0 35g
2 sausage links 165 8g 0 15g
Meal 2
3oz ground beef 230 22g 0 15g
2 slices swiss cheese 140 10g 0 10g
1 serv spinach 41 5g 7g 0g
Meal 3
1 turkey burger 200 23g 0g 11g
2 slices swiss cheese 140 10g 0g 10g
1 serv broccoli 30 2g 4g 0g
Meal 4
1 scoop whey protein 150 25g 4g 3g
1 1/2 cups almond milk 45 1.5g 1.5g 1.25g
2 tblspns heavy cream 104 0g 0g 12g
Meal 5
3oz chicken 100 18g 2g 1g
1 serv spinach 41 5g 7g 0g
2 slices swiss cheese 140 10g 0g 10g
Meal 6
1 turkey burger 200 23g 0g 11g
2 slices swiss cheese 140 10g 0g 10g
1 serv broccoli 30 2g 4g 0g
Total 2061 190.5g 29.5g 144.25
Total Cals 2061
I tried to get to the totals that are listed above but I figured screw it I'll go with this. I copied and pasted this so I'm sorry that it came out kind of weird. At the top with meal one you'll notice the columns of protein carbs and fats.
total calories = 2626
fat = 1969.5
carbs = 131.3
protein = 525.2
Meal 1 Cals Protien Carbs Fat
6 eggs 350 36g 0 35g
2 sausage links 165 8g 0 15g
Meal 2
3oz ground beef 230 22g 0 15g
2 slices swiss cheese 140 10g 0 10g
1 serv spinach 41 5g 7g 0g
Meal 3
1 turkey burger 200 23g 0g 11g
2 slices swiss cheese 140 10g 0g 10g
1 serv broccoli 30 2g 4g 0g
Meal 4
1 scoop whey protein 150 25g 4g 3g
1 1/2 cups almond milk 45 1.5g 1.5g 1.25g
2 tblspns heavy cream 104 0g 0g 12g
Meal 5
3oz chicken 100 18g 2g 1g
1 serv spinach 41 5g 7g 0g
2 slices swiss cheese 140 10g 0g 10g
Meal 6
1 turkey burger 200 23g 0g 11g
2 slices swiss cheese 140 10g 0g 10g
1 serv broccoli 30 2g 4g 0g
Total 2061 190.5g 29.5g 144.25
Total Cals 2061
I tried to get to the totals that are listed above but I figured screw it I'll go with this. I copied and pasted this so I'm sorry that it came out kind of weird. At the top with meal one you'll notice the columns of protein carbs and fats.
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