Davids keto diet for mass ( idea from dapunisher)

ok so even tho im not gonna be starting this diet until monday i'll start the journal now. this is how the diet will go.....

-calories are starting at 3600
-ratio's of the diet will be close to 50%f/40%p/10%c
-first 2 weeks no carb up days
-after first 2 weeks have a carb up day once every 5th day
-carb up day ratio's will be 15%f/30%p/55%c with calories 500 calories more than normal

-workout will be HST for the next 3 weeks then switching to something else, not sure what yet
-i will be finishing what i have left of creatine, that should last a few more weeks

The following are questions i asked dapunisher about what he did, his answers are below the questions

1. so ur ratio's for the diet are 55%f/40%p/5%c right?

 Yeah, but it's okay to go off a little bit. Make sure you keep your fats above 50% though. Get most of your carb intake post workout and eat a **** load of broccoli and spinich for the fiber.

2. even while u gained weight u still lost bf% right?

At first no. Then yes. Had to adjust macros around and try and get it to match my life style.

3. while bulking how many days a week did u run, what kind?

 I ran 3 times a week. I did HIIT twice and long drawn out walk on high incline once.

4. how many days a week did u work out and how many times a week did u hit each muscle?

 I started out with drop sets and hitting each muscle twice with a 6 day split. Recently I switched to a 5 day split with each muscle getting hit once with Saturday as a max out day. Now I do normal sets, not drop sets.

5. rest times? reps? and # of sets per muscle group/ workout?

I hit each muscle with every angle and a lot of sets.

6.how often do u have carb refeed days and what are ur ratio's for that day?

do one every week. But when you first start don't do it for two weeks.

I get 1k calories over my regular day cals and I keep my fat intake below my LBM in kg. The rest of the cals are from carbs and protein.

7.how many calories did u get daily from brocolli,spinach, or other vegetables??

I didn't count calories from veggies. I just ate a **** load of them.

Duke of the Emancipation Detoxification

my diet:

Keto Bulking Diet


Pre workout
-½ protein powder: 55 calories, 11.5g protein, 0.5g carbs, 1g fat
SUBTOTALS: 55 calories, 11.5 protein, 0.5g carbs, 1g fat


Meal 1(post workout) (Cereal w/ protein shake and side of chicken)
-Cheerios, 1/2 cup: 50 calories, 1,5g protein, 11.5g carbs, 0.875g fat
-Fat free milk, 1 cup: 90 calories, 8 g protein, 13carbs, 0g fat
-1 Banana(3.4 oz.): 85 calories, 1g protein, 21.25 g carbs, 0.5g fat   
-Protein powder, 1 scoops: 110 calories, 23g protein, 1g carbs, 1.5g fat
-3 oz. Chicken breast: 100 calories, 21g protein, 0 carbs, 0 fat
SUBTOTALS: 485 calories, 56 protein, 46.75carbs, 3.75g fat

Meal 1 ( non workout days)
-Cottage cheese, 1 cup: 160 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 2.5 oz: 400 calories, 17.5g protein, 7.5g carbs, 35g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 680 calories, 41.5g protein, 19.5g carbs, 51g fat

Meal 2
-Chicken breast, 4 oz: 133 calories, 28g protein, 0 carbs, 0 fat
-Peanut butter, 2.33 tbsp: 210 calories, 8.15g protein, 7g carbs, 18.65g fat
-Protein powder, 1.5 scoops: 165 calories, 34.5g protein, 1.5g carbs, 2.25g fat
-1.33 Tbsp olive oil: 160 calories, 0g protein, 0g carbs, 18.67g fat
SUBTOTALS: 668 calories, 702.65g protein, 8.5g carbs, 39.57g fat    
    
Meal 2
-Cottage cheese, 1 cup: 160 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 2.5 oz: 400 calories, 17.5g protein, 7.5g carbs, 35g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 680 calories, 41.5g protein, 19.5g carbs, 51g fat

Meal 3
- 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-4 whole eggs: 280 calories, 24g protein, 4g carbs, 18g fat
-Broccoli, 5oz.: 50 calories, 2g protein, 8g carbs, 0g fat
-1 turkey burger:150 calories, 19g protein, 0g carbs, 5g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 690 calories, 63g protein, 7g 15g carbs, 37g fat

Meal 4
- 1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
-Miracle whip, 2 tbsp: 40 calories, 0g protein, 2g carbs, 3g fat
-1 can tuna: 150 calories, 32.5g protein, 0g carbs, 0.5g fat
-4oz. Salmon: 160 calories, 21.35g protein, 0g carbs,8.8g fat
-Broccoli, 8oz.: 85 calories, 4g protein, 14g carbs, 0g fat
-0.5 oz. Peanuts: 80 calories, 3.5g protein, 1.5g carbs, 7g fat
SUBTOTALS:635 calories, 61.35g protein, 3.5g 16g carbs, 33.3g

Meal 5
-1 turkey burger:150 calories, 19g protein, 0g carbs, 5g fat
-1 can tuna: 150 calories, 32.5g protein, 0g carbs, 0.5g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
-1oz. Peanuts:160 calories, 7g protein, 3g carbs, 14g fat
SUBTOTALS:580 calories, 58.5g protein, 3 carbs, 33.5g

Meal 6
-Cottage cheese, 1 cup: 160 calories, 24g protein, 12g carbs, 2g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1.33 Tbsp olive oil: 160 calories, 0g protein, 0g carbs, 18.67g fat
-½ protein powder: 55 calories, 11.5g protein, 0.5g carbs, 1g fat
SUBTOTALS: 445 calories, 41.5g protein, 13.5g carbs , 26.17g fat
           

TOTAL: 3609 calories, 333.925g protein, 69.625g carbs ,202.88g fat
                    38.96%P        9.18%C    51.86%F

If I were you, I'd reduce the amount of yolks you are consuming in a day. 5 yolks in one day is a bit too much. Yes, we know that old myth about eating too much eggs can cause high cholesterol, but you still need to limit yourself on the number of yolks. Try to reduce it down to 1-2 yolks a day, preferably 1 yolk a day.

But like in the other thread I mentioned, I'm not much of an advocate of the high fat diet. But then again, this is your choice. Good luck if you go ahead with it.

1 yolk a day? ive heard maybe not to have more than 3 but 1? idk like honestly it was hard to even make this diet, if i took that out idk wat else i'd use and there so easy to cook whereas if i have turket breats or something i have to defrost it then clean it then cook it and measure it

Duke of the Emancipation Detoxification

ORIGINAL: vdk_au

If I were you, I'd reduce the amount of yolks you are consuming in a day. 5 yolks in one day is a bit too much.

 
Why?  This is a ketogenic diet.  The idea is to keep fat as high as possible, from fresh natural foods.

Meal 3
- 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-4 whole eggs: 280 calories, 24g protein, 4g carbs, 18g fat
-Broccoli, 5oz.: 50 calories, 2g protein, 8g carbs, 0g fat
-1 turkey burger:150 calories, 19g protein, 0g carbs, 5g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 690 calories, 63g protein, 7g 15g carbs, 37g fat

Damn that is a big meal.. I know the turkery burger has no bun, but 4 whole eggs + 6 egg whites sounds like too much for me to eat in 1 sitting.

Age: 24
Height: 6'0"
Started at: 120lbs, 10%bf
Current: 180lbs, 10%bf
Next Goal: 185lbs, 8-10%bf

Mirrors don't measure progress, they just show how much more there is left to do.

ORIGINAL: caffeineaddict

Meal 3
- 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-4 whole eggs: 280 calories, 24g protein, 4g carbs, 18g fat
-Broccoli, 5oz.: 50 calories, 2g protein, 8g carbs, 0g fat
-1 turkey burger:150 calories, 19g protein, 0g carbs, 5g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 690 calories, 63g protein, 7g 15g carbs, 37g fat

Damn that is a big meal.. I know the turkery burger has no bun, but 4 whole eggs + 6 egg whites sounds like too much for me to eat in 1 sitting.

yea im sure this is gonna make me really full

hey david this sounds like a good idea anyways i heard u were thinking of trying hot rox did u do and if u did how did it go anyways will u burn fat with this diet even if its a bulking diet or will it work better with a cutting diet

ORIGINAL: Minotaur

ORIGINAL: vdk_au

If I were you, I'd reduce the amount of yolks you are consuming in a day. 5 yolks in one day is a bit too much.

Why?  This is a ketogenic diet.  The idea is to keep fat as high as possible, from fresh natural foods.

I never said reduce the amount of fats, I was referring to the yolks in general, so for example getting fat's from other sources.

ORIGINAL: vdk_au

I never said reduce the amount of fats, I was referring to the yolks in general, so for example getting fat's from other sources.

OK, I understand, but why cut down on yolks?  They have a lot of vitamins and nutrients, more than any other fat.  After all, a developing bird embryo lives on its yolk sac.

i will definitly be watching this idea. i studied the science behind it when i did some biochemistry. i can see where its coming from.

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ORIGINAL: pedro

hey david this sounds like a good idea anyways i heard u were thinking of trying hot rox did u do and if u did how did it go anyways will u burn fat with this diet even if its a bulking diet or will it work better with a cutting diet

well my goal is to lose bf% while bulking but thats gonna be very hard. and i didnt end up using hot rox cause it was too expensive for me

Duke of the Emancipation Detoxification

hey david well not sure if this is good idea or not but i was thinking of doing this but with a cutting version anyways maybe u wanna read this i went to wal mart to buy hot rox but they dont have them anymore
 
http://www.bodybuilding.com/fun/maki5.htm

ok todays my first day on the diet. not the best tasting but not horrible so far. the only exercise for today was tennis for about an hour.

my starting stats are:

Saturday 7/22/07- WEIGHT: 158.5 lb
Body Fat % using online test: 15.785%   (+0.105)          
          Height: 5ft. 11in.                 
Fat: 25.019225 (+0.401625)   Goal(8/18/07)-No more than 26 lb. Of fat
Lean Body Mass: 133.480775lb.(+1.098375) Goal(8/18/07)-137.4 lb. of LBM         
Waist line: 32.875in. +(0.125)

and i changed my diet up to be 3450 calories instead of 3600


Pre workout
-½ protein powder: 55 calories, 11.5g protein, 0.5g carbs, 1g fat
SUBTOTALS: 55 calories, 11.5 protein, 0.5g carbs, 1g fat


Meal 1(post workout) (Cereal w/ protein shake and side of chicken)
-Protein powder, 1.5 scoops: 165 calories, 34.5g protein, 1.5g carbs, 2.25g fat
-Chicken breast, 4 oz: 133 calories, 28g protein, 0 carbs, 0 fat
-2 Tbsp olive oil: 240 calories, 0g protein, 0g carbs, 28g fat (1 hour after above foods)

-Oatmeal, 1/4 cup: 75 calories, 2.5g protein, 13g carbs, 1.25g fat    
SUBTOTALS: 613 calories, 64.5 protein, 14.5 carbs, 30.75g fat

Meal 1 ( non workout days)
-Chicken breast, 4 oz: 133 calories, 28g protein, 0 carbs, 0 fat
-Peanut butter, 2.33 tbsp: 210 calories, 8.15g protein, 7g carbs, 18.65g fat
-Protein powder, 1.5 scoops: 165 calories, 34.5g protein, 1.5g carbs, 2.25g fat
-1.33 Tbsp olive oil: 160 calories, 0g protein, 0g carbs, 18.67g fat
SUBTOTALS: 668 calories, 70.65g protein, 8.5g carbs, 39.57g fat

Meal 2
-Cottage cheese, 1 cup: 135 calories, 21g protein, 9g carbs, 2.25g fat
-Peanuts, 2.5 oz: 400 calories, 17.5g protein, 7.5g carbs, 35g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 535 calories, 38.5g protein, 16.5g carbs, 37.25g fat
SUBTOTALS: 655 calories, 38.5g protein, 16.5g carbs, 51g fat

Meal 3
- 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-4 whole eggs: 280 calories, 24g protein, 4g carbs, 18g fat
-Broccoli, 5oz.: 50 calories, 2g protein, 8g carbs, 0g fat
-1 turkey burger:150 calories, 19g protein, 0g carbs, 9g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
SUBTOTALS: 600 calories, 45g protein, 4g 15g carbs, 41g fat      
SUBTOTALS: 690 calories, 63g protein, 7g 15g carbs, 41g fat

Meal 4
- 1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
-mayonnaise, 1tbsp: 90 calories, 0g protein, 0g carbs, 10g fat
-1 can tuna: 150 calories, 32.5g protein, 0g carbs, 0.5g fat
-4oz. Salmon: 160 calories, 21.35g protein, 0g carbs,8.8g fat
-Broccoli, 8oz.: 85 calories, 4g protein, 14g carbs, 0g fat
-0.5 oz. Peanuts: 80 calories, 3.5g protein, 1.5g carbs, 7g fat
SUBTOTALS:605 calories, 57.85g protein, 0g 16g carbs, 33.3g
SUBTOTALS:685 calories, 61.35g protein, 1.5g 16g carbs, 40.3g

Meal 5
-1/2 turkey burger:75 calories, 9.5g protein, 0g carbs, 4.5g fat
-1 can tuna: 150 calories, 32.5g protein, 0g carbs, 0.5g fat
-1 Tbsp olive oil: 120 calories, 0g protein, 0g carbs, 14g fat
-1oz. Peanuts:160 calories, 7g protein, 3g carbs, 14g fat
-mayonnaise, 1tbsp: 90 calories, 0g protein, 0g carbs, 10g fat
SUBTOTALS:595 calories, 49g protein, 3 carbs, 43g

Meal 6
-Cottage cheese, 1 cup: 135 calories, 21g protein, 9g carbs, 2.25g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1.33 Tbsp olive oil: 160 calories, 0g protein, 0g carbs, 18.67g fat
-1/2 turkey burger:75 calories, 9.5g protein, 0g carbs, 4.5g fat
SUBTOTALS: 440 calories, 36.5g protein, 10g carbs , 29.92g fat
           
TOTAL: 3443 calories, 300.175g protein, 45.25g carbs ,219.88g fat 3360.62
                    35.73%P        5.39%C        58.89%F

TOTAL: 3700 calories, 339.175g protein, 51.75g carbs ,220.67g fat 3549.73
                    38.22%P        5.83%C    55.95%F

recently moved my calories to 3500 and then 3600. i know i should not be changing calories that fast but i have limited time for this diet and i still didnt gain weight so i changed it