Biotest

Review My Keto Diet?


#1

Hi,
Hoping I can get some feedback on my first crack at putting together a keto diet.

Stats:
Age 27
BW 92kg (202lb)
Height 179cm (5â??11â??)
BF% 18-19%
Training Background 5-6 years on and off, last 6 months has been continuous.

Goal:
Reduce BF% to low teens, or even single digits, whilst maintaining as much lean mass as possible. My time frame is 15 weeks.

Training:
Monday Heavy Chest & Triceps
Tuesday Heavy Back & Biceps
Wednesday AM Fasted Steady State â?? 40mins
Thursday Deltoids & Arms (Arms are a few lighter supersets to get some blood flow, nothing to failure)
Friday Chest & Back (Light session to get some blood flow, nothing to failure)
Saturday Quads, Hams & Calves
Sunday HIIT Cardio & Abs

I cycle my rep ranges and rest periods every 3-4 weeks from 6-16 to 120seconds â?? 30seconds respectively.

Diet: P F C NC
6:00am 3 Whole Eggs 21 15 0 0
30mL Thickened Cream 0.6 10.5 0.9 0.9
100g Bacon 15.2 18 1.8 1.8

9:30am 70g Mild Salami 15.4 22.4 0 0
30g Almonds 5.7 15.2 6.6 1.8

1:00pm 120g Cooked Chicken Thigh 23.6 4.7 0 0
1 x Boiled Egg 6.0 5.0 0 0
½ Avocado 2 15 9 2
Handful Baby Spinach 0.9 0.1 1.1 0.4
20Ml Ranch Dressing 1.0 10.4 1.9 1.9

4:00pm 50g Almonds 9.1 24.3 10.6 2.9

7:00pm 125g Rump Steak 27.5 6.2 0 0
1 x Fried Egg 6.0 5.0 0 0
Handful Baby Spinach 0.9 0.1 1.1 0.4
½ Tbsp Olive Oil 0 6.8 0 0

				135g	161g		21g
	Total Cals = 2103	26%	70%		4%

Happy to take on board all constructive criticism.

Cheers
Jadeos


#2

I just realised the formatting has been all messed up after posting… If any clarification is needed please ask.


#3

Looks good to me. Macro percentages are nice. Do you plan on keeping them the same throughout or doing a refeed day sometime during the week?