KETO SHREDDING DIET MEAL BY MEAL | FULL DAY OF EATING | CUTTING DIET MEAL PLAN

KETO SHREDDING DIET MEAL BY MEAL | FULL DAY OF EATING | CUTTING DIET MEAL PLAN


what is up guys welcome to the channel today’s video is gonna be focused entirely on the keto diet it’s one of the hottest diets right now is to die I am currently on and what I decided to do was put together a meal plan for you guys and if you want to follow it or pull some ideas from it for your current keto diet then I think this will be a great video for you so we’re gonna go through every single meal meal by meal step by step and show you really how you prepare it how you get it all situated so if you’ve been wanting through the keto diet but you’re wondering what’s true what’s not well you should be doing what you shouldn’t be eating all that stuff or a cover it all right here so you guys ready to get this started then you know I am let’s do [Music] so starting off with meal number one we have an American staple we’re gonna be having bacon and eggs and I know when you think keto you probably think that but it’s a great way to start your day it’s cost-efficient and it tastes amazing you don’t really feel like you’re dieting when you’re eating bacon and eggs so for this program what we’re gonna be doing we have around four eggs at meal one paired with four slices of bacon we are going to do about 28 grams our 1 ounce of cheese to kind of add a little bit of flavor how get our fats up there and we’re gonna be eating spinach for micronutrients and fiber and that is one thing keep in mind with this diet you’re not having any carbs in your diet so a lot of the vitamins and minerals you’re used to getting from your standard diet you’re not gonna give it to keto diet so you want to make sure that you’re supplementing with these especially in that first week if you’re just starting out because that keto flu is no joke but it’s doable to myself no fun at all once you get past that smooth sailin and then finally for meal number one we’ll be using 10 grams of coconut oil to just really round us out my goal usually with these plans especially on keto is to get a lot of food in early that way you have energy throughout the rest of the day so our macros for this are gonna be about 51 grams of fat 66 grams of protein only 3 grams of carbs and one gram of fiber the goal with this diet is to keep your net carbs super low which is your carbs subtracting fiber so let’s go ahead and make meal one [Music] [Music] middle one is done and as you seen it’s not that hard to prepare and you can actually do this in advance as well you could just instead put on a plate Tupperware it but giving you guys the full presentation so doesn’t now look good telling you this smell is amazing that’s meal one I’m gonna put all the macros calories everything in the description box below that way you guys can follow along I already mentioned them but all gonna be down there if you want to copy/paste it do whatever you guys have all that info there so now that this meal is done let’s move on to bill to the mule to do is gonna be very easy what we have here is 80/20 lean ground beef now then you’re on keto normally if I’m not on it I’m buying the 93 7 or the leaner ground beef to lose some of the fat but in this case we want all that fat so we’re doing basically the fattiest version of peach you can guess gonna do 8 ounces or half a pound of this we’re making a cheeseburger guys we’re gonna have one slice of Kraft American cheese on there as well as two more slices of bacon we’re also gonna be adding about 84 grams of asparagus as well asparagus being one of the vegetables that is most ideal for keto because it is super volumizing which means you eat it and it fills you up but it’s also super low carb high in fiber great choice and then we are not using a bun for this burger but it’s gonna eat it with a fork if you’re the type that wants a bun you could add a lettuce wrap to this thing and so they’re gonna add like no calories and also fairly easy what we’re looking at overall with this meal is 57 grams of fat 48 grams of protein 3 grams of carbs 2 grams of fiber about 717 calories so like I said trim box below for all that let’s get cookin [Music] Mill number two is done look at that baby and that beautiful we decided to take the bacon that way it fit on the actual burger that’s like ideal for meal prep by the way like cut your slices in half that way it’s perfect you can stuff this in a Tupperware container and you are good to go so great meal like I said Kido does not have to be unappetizing you can eat things like this enjoy yourself and one thing you might have noticed too is that I was using quite a bit of Himalayan pink sea salt one mistake I made at the beginning of this diet was not understanding the massive loss of electrolytes you experience when you switch to this diet you’ll feel like crap low energy a lot of it is due to not having enough of this so the normal thing people say like don’t over salt your food is bad for you that’s not like on keto is the exact opposite so everything and this is the only seasoning I use too when you’re cooking with fatty meats like this there’s really already a lot of flavor in there you don’t got to go spicing it up like you do a chicken or lean turkey or anything like that so this meal – let’s move on to meal [Music] meal three is done this is by far the easiest meal in the program is literally a protein shake now some of you might notice the trend here with a lot of these macros when I do keto diets I’ll keep my protein a little higher and that’s because I am also bodybuilding and lifting weights at the same time endure the calorie deficit you need all those amino acids to maintain your muscle so I do my keto diets that way some people don’t but that’s how I prefer to do and it’s always worked well for me so keep that in mind and that is exactly why we were saying a protein shake now this isn’t just any standard protein shake this is made just for Aikido here are the macros on this bad boy one scoop has 19 grams of fat we got 5 grams of carbs and 11 grams of protein so proteins lower that’s higher kind of really fits that a 70 25 5 macro percentage split good stuff man America metabolics I recommend this you can’t really find a good keto protein at like a Walmart simply because most proteins are geared just for bodybuilding there’s no fat on so you’re literally just taking hit of 25 grams of protein one scoop as this you’re kind of getting that nice balance thing and so we only do one scoop of this and that is mill 3 nice convenient on-the-go let’s move to our next meal which is also convenient and on the go meal before is gonna be super easy we’re gonna be doing one ounce or 28 grams of corn salami paired with 112 grams of avocado this is a nutrient powerhouse right here ideal for getting your magnesium and a lot of those micros in that you’re gonna be lacking on the keto diet traditionally and right here since this is a snack meal 2 macros are looking at 26 grams of fat 14 grams of protein 7 grams of carbs 2 grams of fiber so just take them with the theme of keto this is actually a really easy to do but I’ll still show you anyways let’s go [Music] meal four super easy I like to call it’s a snack meal doesn’t really crowd you to cook anything all you really have to do is peel an avocado which is not bad you’ve never had salami with avocado I’m telling you guys I thought it looked gross at first I started trying it it’s actually really good now keep in mind if you do not like avocados you don’t necessarily have to eat avocado you could always replace it with like peanut butter or something else that is going to fish or macros but for now this is what’s in the program so it’s gonna be around 2,200 calories I know that doesn’t really like fit everybody will have different body types teachers will need things like that if you want to take a little bit of the guesswork out of it and you don’t mind reaching out to somebody for it can only go to my website and I can design you a meal plan just for you with your food preferences but if not I have tons of videos with so many different meal plans not employees you could try one of those you’ll be good to go so this is meal four let’s move on to be final meal number five we’re gonna take this thing home baby let’s go for the final meal of the day we’re keeping it pretty light filling in some macro blanks and also getting some micronutrients in the form of asparagus so what we have here is some smoked sausage this stuff tastes amazing what we’re gonna be doing is about two ounces or 56 grams of it we’re gonna fry it up and cook it real quick and then we still have asparagus left over from earlier once again you’re noticing a theme here we like to keep a lot of veggies and a lot of micronutrients in our program just to make sure we are feeling optimal and as good as possible when you’re in a calorie deficit you’re eating less than your body needs in a day a lot of times you’re tired you’re fatigued you’re not recovering quite right if you are working out so making sure all that stuff is in order is gonna help you maximize everything fat loss whatever your goal is so let’s cook this up and that’s meal photo macros in this meal we got 16 grams of fat 7 grams of protein 6 grams of carbs 2 grams of fiber only about 200 calories pretty simple so make this then I’ll go over everything for you let’s go [Music] [Music] and that is really how easy this entire thing is you just watch me go through every single meal of this meal plan v meal easy you might notice as we kind of went the meals were kind of bigger they got a little smaller a little smaller as you went throughout the day for me that is a personal preference thing you couldn’t even do this entire meal plan in reverse order start with this and kind of go have your biggest meals at night I find that I don’t sleep very well when I have a lot of food in my belly before bed so that is just me personally you can literally take this meal plan it like me rearrange it however you want as long as the quantity stay the same you’ll still have the same macros in calories every single day so I’m going to here in one second I’m gonna clean up and I’m gonna go over the exact macros and the entire program and leave you with some parting words we’ll be good to go so stay tuned [Music] so for the total macro breakdown in this program there is 20 201 calories in this I tried to get as close to 2200 as I could and what we’re working with overall for macros are 169 grams of fat 146 grams of protein 24 grams of carbs and 7 grams of fiber which puts us at a net carb count of 17 which my boys with Kido warmly what I recommend to people is to keep it below 20 I’ve known people that try to say that they still eat 50 grams of carbs in jus keto but it’s not true keto unless you are literally like down there in carbohydrates so the entire ratio and layout of this plan was designed for my preferences and things I liked and kind of around my body type you know I weigh about 175 and this should be a good starting point for just about anybody they’d be like around my size keep in mind women are gonna be completely different you’re gonna fire less calories some men are gonna be less if you are a smaller guy you’re much larger you might need a lot more calories this is not an end-all be-all this is basically kind of shifter on me and what I would do is hopefully you guys enjoyed this like I said in the description box we’re gonna have everything down there for you the full meal plan breakdown the macros everything like that if you want to try this yourself so like I said that it’s not hard at all you guys watch me do it I look at this up pretty quick literally I filmed this video and I know anything’s that time but it was not long at all we set it all back-to-back so if you’re doing meal prep for yourself it’s really not that hard you don’t got to do this everyday if you can take it all and do this all like one time a week freeze the extra meals and you’re good to go it’s really not that hard guys you can do it all it really requires a little bit of time on your part a little less time watching Netflix a little more time cooking some food do what I do man put on a youtube video in the background or a podcast or something listen to it while you cook make it a kind of a therapeutic experience so anyways we are out of here if you enjoyed this video smash that thumbs up button like I said if you want to see this for women or any other style and diet you guys want to see make sure you hit me in the comments down below and let me know normally when it comes time to do these we look down in the comments and see what you guys want so ultimately that’s what we’re trying to do is give you guys what you want so as always guys don’t forget to smile remain positive and paceman to calm it because you never know whose day you could make it better with that we are out of here there’s been a james production i will see you fine ladies and gentlemen happy next video see you guys

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