Take a look at my ketogenic Dr. Atkins diet

[TrotskistMarx]

Well, I follow a ketogenic diet. My keto diet from breakast until night has the following foods. So these are the foods that you will need to buy: eggs, egg-beaters, cooking spray, brocoli, green cabbage, chicken, chicken leg quarters, butter, Body Fortress whey protein powder, Diet-Coke, Nutrasweet diet-sugar, Bustelo espresso coffee, an egg-separator (a small cooking gadget that separates egg-whites from the egg-yolks)


BREAKFAST: (25 grams of fat. 300 calories)
3 eggs
1 tablespoon of butter
a bit of vinegar
half tea-spoon of salt
3 packets of nutrasweet diet-sugar
Blend all ingredients in juice-blender and pour into hot cooking frying pan, sprayed with cooking spray and cook like a regular pancake at low fire

LUNCH: (15 grams of fat. 500 calories)
8 ounces to 9 ounces of cooked baked chicken
A small serving of steamed cooked green vegetables (brocoli and green cabbage)

(Note: For the vegetables, you must buy 4 bags of 2 lbs. of frozen brocoli, you can find them in frozen vegetables section of supermarkets, and 2 green cabbages. Cook the 4 2 lb. bags with a cup or 2 of water, until they are steamed and dry. Shred the 2 green cabbages, and cook them with a 1 cup or 2 cups of water until they are totally cooked and steamed. Mix the brocoli with the steamed green cabbage in a big bowl or pot. After they are steamed cooked, separate and divide them into about 7 to 9 bowls. Each bowl will only have 16 grams of carbohydrates. This amount of carbohydrates is great, because you will get the other 5 grs. or 10 grams of carbohydrates from the trace amount of carbohydrates in whey protein powder, meats and eggs.)


DINNER # 1 7PM (30 grams of fat. 350 calories)
3 eggs


a bit of vinegar
1/4 cup of egg-beaters
half tea-spoon of salt
3 packets of nutrasweet diet-sugar
1 1/2 tablespoons of butter


Blend all ingredients in juice-blender and pour into hot cooking frying pan, sprayed with cooking spray and cook like a regular pancake at low fire

DINNER # 2 8 PM (30 grams of fats. 350 calories)
3 eggs
1/4 cup of egg-beaters
a bit of vinegar
half tea-spoon of salt
3 packets of nutrasweet diet-sugar
1 1/2 tablespoon of butter

Blend all ingredients in juice-blender and pour into hot cooking frying pan, sprayed with cooking spray and cook like a regular pancake at low fire

SNACK IF HUNGRY BEFORE BED OR BETWEEN MEALS (ABOUT 200 CALORIES): 8 oz. of egg whites, a bit of egg-beaters, a drop of vinegar, 1 teaspoon of salt, 3 packets of nutrasweet diet sugar or splenda diet sugar, 1 scoop of whey protein powder. Pour all ingredients into a julice blender, and blend for about 20 seconds. Pour mix into a hot frying pan and cook like a pancake.

TOTAL AMOUNT OF CALORIES: 1700 CALORIES. 100 GRAMS OF FATS (1000 CALORIES OF FATS DIVIDED INTO 1700 TOTAL CALORIES IS 58%. 58% OF THE DIET IS FAT CALORIES. SO THIS IS A DR. ATKINS KETOGENIC DIET THAT WILL BURN FAT !!


THE EXERCISE ROUTINE

(Do it best at 5PM, it will last about 1 hour. Rest about 2 to 5 minutes between sets)

FULL BODY WEIGHT-TRAINING WORKOUT (DO IT ON MONDAYS AND THURSDAYS)
Bench Press 12-10-8-3-3-3 (The sets of 3 are heavy sets to failure)
Incline Bench Press 8-3-3-3 (The sets of 3, are heavy sets to failure)
Back Pull-Downs for back muscles 12-12-12-12-12-12-12-12
Military Press behind neck for shoulders 10-6-6-6-6
Squats for legs with barbell behind neck 15-10-8
Leg-press 45 degrees machine 8-8-8
Leg curls, for back of leg muscles 8-8-8
Standing Calves Machine 15-15-15

AEROBIC ROUTINE: Ride a stationary bicycle on moderate level, for 40 minutes on these days: Monday, tuesdays, wednesdays, friday, saturdays.



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[Le Penseur Libre]

How long have you been on this diet? Because the lack of carbs will make you feel weak and youll have no energy. Ive tried keto before and my workout where not very intense :S

[Keath]

Eggs are not good for your arteries. If you are trying to cut out grains from your diets you can do that without eating tons of eggs and butter.

[Vladimir Innit Lenin]

That's an horrendous diet.

1700 cals is really not enough on a daily basis, and of 1700 cals, 100g of fat is too much, especially if its coming from sources like butter.

I can't believe you'd also have a diet with so much salt, diet coke and sugar too.

This really is the definition of unhealthy 'fad' shit diets. Sort of diet you'll drop dead at 50 with a heart attack or cancer.

Whether you're a guy or a girl, you need to be eating at least 1800-2000 cals per day, even if you're trying to lose weight. If you're looking to maintain weight, then 1800-2000 for a girl and 2200-2700 for a guy is plenty. You should then really be on a split of 40% carbs, 30% protein and 30% fats, or thereabouts. Your carbs should come from healthy sources like wholegrain foods, quinoa, brown rice/wholegrain basmati rice and so on, NOT from stuff like sugar or diet coke. Your fats should come from oils, nuts, peanut butter (in small quantities), certainly NOT butter, and your protein should be from lean sources such as scrambled/poached/boiled eggs, grilled chicken, rump steak. You should add a few pieces of fruit and veg to your diet per day, stick mainly to water and milk in terms of liquid, adding a shake consisting of whey powder or whey powder and oats/whatever else you wanna put in it for use before/during/after your gym workouts.

[Vladimir Innit Lenin]

In terms of your workout, depending on your goals i'd switch the weight/aerobic balance around. You're wasting time doing 200mins per week on the bike, which won't burn that much fat and will waste some muscle away. You may as well switch to isolated weights workouts 4 times per week (so 1 day each on legs, back, shoulders, chest) and just have 1 or 2 small aerobics sessions that are much shorter (10-15 mins AT MOST) but high intensity, i.e. shuttle runs, sprints or circuits.

[Vladimir Innit Lenin]

My diet right now (when I stick to it) goes something more like this:

Meal 1:
Around 75g Muesli w/skimmed milk.

Meal 2 (post-gym): Whey powder, instant oats mixed with water.

Meal 3: Couple of bananas. Glass of milk.

Meal 4: Chicken and veg soup.

Meal 5: Mince or Chicken with stir fried veg and boiled rice. (or fish with rice or something similar).

Exercise hitting 3-4 times per week isolated weights workouts with 1 aerobics session. Normally have a much tighter diet but exams are hitting me hard right now.