Keto Shopping list + Diet (Muscle building and fat loss) - Ausbb

31-08-2010, 03:30 PM

Background : Im coming back from a rotator cuff tear and I quit lifting ALLTOGETHER for the past 6 months, I have minimal or 0 strenght left and need to continue to do some light physio before I lift.

This means I cant lift heavy for most upper body movements.

Over these months I have lost a lot of muscle, gained mid section fat and generally changed body composition while retaining a similar bodyweight prior to my accident.

I am looking at getting into Keto to help burn the fat and help me to build some muscle whil eI go about light lifts. I will make a separate post on what sort of routine I should follow.

From some readin Iv dont, keto + muscle gain is possible.

I bloat on carbs... but when I first got into lifting I did a 5x5 for 3 months with heavy carbing (oats/pasta)

Essentially if I dont lift with the same intesity as before I dotn see why Keto wont work as this is not a mega dirty bulk.

Now for the question at hand, whats the Aussie Keto Shopping list like?

I am also lactose intolerant, so would the lactose free milk be ok as part of the diet as lactose is the main carb and its removed...

As a uni student how do i get my fat on the go?

Would this look aight : (non workout day)

Meal 1 : 40gms whey + almonds + walnuts + PB
& 1 tbsp husk

Meal 2 : 5 Eggs, 1 yolk, 1 tbsp husk, chicken

Meal 3 : 40gms whey protien + PB

meal 4 : 5 eggs

meal 5 : chicken/fish/tuna + olive oil or coconut oil virgin
& 1 tbsp husk

I know the premises of the Keto is high fat so I reckon, a lot more red meat and cheese, pork etc.

Im interested in brands, cuts of meat, serving sizes etc

Joel · 31-08-2010, 03:48 PM

This is my keto shopping list:

Bacon
Eggs
cheese
steak
tuna
olive oil
nat peanut butter
almonds
wpi

Pretty much all iam eating atm - while dieting.

I keep my diet pretty high fat/low carb/high protein even when iam not dieting - my body does not react to carbs well!

If iam not dieting pretty much i'll just eat as much as I want without the carbs - I will normally have some carbs for breakfast and after training and prob add in some veggies aswell.

07-09-2010, 07:09 PM

Thanks !

For the morning meal would 4 whole eggs+2whites + butter + sour cream eb a good start I sometime chuck in Spinach as well

14-09-2010, 11:08 PM

I'm following dave palumbo's keto diet and it's day 3 officially for me. It's going great so far and although 3 of my meals consist of purely liquid protein and natural peanut butter I am not hungry at all. I know this diet works cause I did something similar almost 2 years ago and I lost 32 kilos. So basically all I eat is
whey shakes
Natural pb
Omega 3 eggs
Tuna
Salmon
93% lean beef
Eye fillet
Cashews
Olive oil
Walnuts
Posted via Mobile Device

180sx kid · 20-09-2010, 03:16 PM

do you guys still try and not go over a certain amount of caloires on this diet ? as in do you still portion control or just eat as many nuts etc as you like ?

Joel · 20-09-2010, 03:24 PM

I think atm i would be sitting on about 2000 cals a day....I never count cals as such but I do have a rough idea of how much im taking in.

180sx kid · 20-09-2010, 03:27 PM

thats bugger all man.. you must have hardly any food. 2000 cals can mount up so quick when your eating nuts and oils..

Joel · 20-09-2010, 03:51 PM

Thats just a rough guess man - Atm my diet looks like this mon-fri:

Meal 1:
protein shake
1 tablespoon mac oil

Meal 2:
pack of salmon

Meal 3:
pack of salmon

Meal 4:
pack of salmon

Meal 5:
2 bits of salmon

Meal 6:
1/2 - 1 cup of almonds

This is what I have planned for Saturday/sunday:

Saturday:

Meal 1:
protein shake
2 tablespoons of mac oil
1/2 cup almonds

Meal 2:
250g steak
salad

Meal 3:
250g steak
salad

Meal 4:
400-500g salmon
salad
1 cup cashews

Meal 5:
500g steak
1/2 sweet potato
mushrooms

Meal 6:
1 cup almonds and cashews

Sunday:

Sunday:

Meal 1:
2 cups of oats with honey and milk
2 tablespoons of mac or flax seed oil
1 banana

Steak for the rest of the day - then whatever for dinner at gf's

Then next week will prob change again - I just keep changing shit up and playing with calorie intake and diff sources of protein and fat....

Its working coz im 107kgs now - was 120

180sx kid · 20-09-2010, 05:13 PM

kool kool... im consdering trying this diet to cut up for summer either this or a paleo style.

Joel · 20-09-2010, 05:16 PM

Biggest thing and I know its the main part of the diet but make sure you keep your fats high - sometimes its easy to forget that you need them and the whole point of dieting like this - last week I was busy and got caught up in wanting a X weight by saturday - dropped fats to low and def felt it....no energy, no libido, no interest in anything!

31-08-2010, 03:30 PM	#1 (permalink)
Bonza Guest Posts: n/a	Keto Shopping list + Diet (Muscle building and fat loss) Background : Im coming back from a rotator cuff tear and I quit lifting ALLTOGETHER for the past 6 months, I have minimal or 0 strenght left and need to continue to do some light physio before I lift. This means I cant lift heavy for most upper body movements. Over these months I have lost a lot of muscle, gained mid section fat and generally changed body composition while retaining a similar bodyweight prior to my accident. I am looking at getting into Keto to help burn the fat and help me to build some muscle whil eI go about light lifts. I will make a separate post on what sort of routine I should follow. From some readin Iv dont, keto + muscle gain is possible. I bloat on carbs... but when I first got into lifting I did a 5x5 for 3 months with heavy carbing (oats/pasta) Essentially if I dont lift with the same intesity as before I dotn see why Keto wont work as this is not a mega dirty bulk. Now for the question at hand, whats the Aussie Keto Shopping list like? I am also lactose intolerant, so would the lactose free milk be ok as part of the diet as lactose is the main carb and its removed... As a uni student how do i get my fat on the go? Would this look aight : (non workout day) Meal 1 : 40gms whey + almonds + walnuts + PB & 1 tbsp husk Meal 2 : 5 Eggs, 1 yolk, 1 tbsp husk, chicken Meal 3 : 40gms whey protien + PB meal 4 : 5 eggs meal 5 : chicken/fish/tuna + olive oil or coconut oil virgin & 1 tbsp husk I know the premises of the Keto is high fat so I reckon, a lot more red meat and cheese, pork etc. Im interested in brands, cuts of meat, serving sizes etc

31-08-2010, 03:48 PM	#2 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	This is my keto shopping list: Bacon Eggs cheese steak tuna olive oil nat peanut butter almonds wpi Pretty much all iam eating atm - while dieting. I keep my diet pretty high fat/low carb/high protein even when iam not dieting - my body does not react to carbs well! If iam not dieting pretty much i'll just eat as much as I want without the carbs - I will normally have some carbs for breakfast and after training and prob add in some veggies aswell. Last edited by Joel; 31-08-2010 at 03:54 PM.

07-09-2010, 07:09 PM	#3 (permalink)
Bonza Guest Posts: n/a	Thanks ! For the morning meal would 4 whole eggs+2whites + butter + sour cream eb a good start I sometime chuck in Spinach as well

14-09-2010, 11:08 PM	#4 (permalink)
MADDYSMUM Guest Posts: n/a	I'm following dave palumbo's keto diet and it's day 3 officially for me. It's going great so far and although 3 of my meals consist of purely liquid protein and natural peanut butter I am not hungry at all. I know this diet works cause I did something similar almost 2 years ago and I lost 32 kilos. So basically all I eat is whey shakes Natural pb Omega 3 eggs Tuna Salmon 93% lean beef Eye fillet Cashews Olive oil Walnuts Posted via Mobile Device

20-09-2010, 03:16 PM	#5 (permalink)
180sx kid Elite Member Join Date: Jun 2010 Location: Morayfield Gender: Posts: 841	do you guys still try and not go over a certain amount of caloires on this diet ? as in do you still portion control or just eat as many nuts etc as you like ?

20-09-2010, 03:24 PM	#6 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	I think atm i would be sitting on about 2000 cals a day....I never count cals as such but I do have a rough idea of how much im taking in.

20-09-2010, 03:27 PM	#7 (permalink)
180sx kid Elite Member Join Date: Jun 2010 Location: Morayfield Gender: Posts: 841	thats bugger all man.. you must have hardly any food. 2000 cals can mount up so quick when your eating nuts and oils..

20-09-2010, 03:51 PM	#8 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	Thats just a rough guess man - Atm my diet looks like this mon-fri: Meal 1: protein shake 1 tablespoon mac oil Meal 2: pack of salmon Meal 3: pack of salmon Meal 4: pack of salmon Meal 5: 2 bits of salmon Meal 6: 1/2 - 1 cup of almonds This is what I have planned for Saturday/sunday: Saturday: Meal 1: protein shake 2 tablespoons of mac oil 1/2 cup almonds Meal 2: 250g steak salad Meal 3: 250g steak salad Meal 4: 400-500g salmon salad 1 cup cashews Meal 5: 500g steak 1/2 sweet potato mushrooms Meal 6: 1 cup almonds and cashews Sunday: Sunday: Meal 1: 2 cups of oats with honey and milk 2 tablespoons of mac or flax seed oil 1 banana Steak for the rest of the day - then whatever for dinner at gf's Then next week will prob change again - I just keep changing shit up and playing with calorie intake and diff sources of protein and fat.... Its working coz im 107kgs now - was 120

20-09-2010, 05:13 PM	#9 (permalink)
180sx kid Elite Member Join Date: Jun 2010 Location: Morayfield Gender: Posts: 841	kool kool... im consdering trying this diet to cut up for summer either this or a paleo style.

20-09-2010, 05:16 PM	#10 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	Biggest thing and I know its the main part of the diet but make sure you keep your fats high - sometimes its easy to forget that you need them and the whole point of dieting like this - last week I was busy and got caught up in wanting a X weight by saturday - dropped fats to low and def felt it....no energy, no libido, no interest in anything!