I am 245 pounds and about 11% bodyfat. I am an athlete and lift for 1 hour a day and have a distance running workout in the AM and sprints at night..I workout for about 4 hours a day plus stretching. I want to get to 6 or 7% bodyfat by mid Aug and think the ketogenic diet will be best to get me there. If you all could look over my plans and tweak them in any way that would help me reach my goal I would REALLY appreciate it. I am new to this so bear with me! THANKS!


SUNDAY NIGHT -FRIDAY 4PM

9:30- 5 whole eggs - 25 grams of fat 375 calories 30 protein
11:00- Tuna can- 1 fat 135 calories 30 protien
1:30- chicken- 8 fat 350 calories 50 protien
2-330 workout
3:30- 2 scoops whey- 240 calories 4 fat 41 protien 8 carbs
5:00- string cheese- 100 calories 7 fat 7 protien 1 carb
7:00- tuna can- 1 fat 135 calories 30 protien
9:00- 5 whole eggs- 25 fat 375 calories 30 protien
DAILY TOTAL- 71 FAT, 1710 CALORIES, 220 PROTIEN

FRIDAY

4:00 pm- 100 carbs grapejuice 2 scoops whey- 50 protien 108 carbs 600 calories
6:00pm- 3 bannanas 315 calories 80 carbs
8:00pm- Canned peaches in syrup- 3 CUPS 600 calories 150 carbs
9:00pm- Low fat cottage cheese- 3 CUP 3 fat 375 calroie 10 carbs 75 protien
10:00pm- 2 scoops whey- 240 calories 4 fat 41 protien 6 carbs
2200 calories 600 CARBS 170 PROTIEN

SATERDAY

10:30 AM- Rason bran in skim milk-450 calories 75 carbs 20 protien
12:00 PM- Ground beef- 500 calories 30 fat 50 protiein 0 carbs
12:00 PM- 2 white bread- 300 calories 5 protiein 45 carbs
2:00 PM- 2 Scoops whey- 240 calories 50 protein 10 carbs
4:00 PM- Chicken with Rice- 15 fat 600 calories 55 protien 50 carbs
2100 CALORIES 500 CARBS 175 PROTEIN
4:00PM- BACK ON NO CARBS!


I want to keep structure in my diet and eat the same foods so I get used to everything. If I dont eat the same foods at about the same time it is harder for me to stay focused..... If it looks like my carbs dont add up on saterday and sunday its because I will be drinking a lot of fruit juices to get over 500 carbs on those 2 days...I know I should be getting to about 900 carbs so I might have to add some foods depending on what you all say...

First of all, switch to egg whites, cook them in a healthy oil such as enova, macadamia nut oil, or coconut oil.
How big are the tuna cans? I don't know of any that are equal to 135 calories (they can also be high in salt)
How much chicken? Don't eat the skin. There are healthy fats and non healthy fats, animal fat isn't healthy.
Get rid of the dairy
Eat a grapefruit, better for you plus you get the added fiber
3 bananas! That is a lot of sugar. Try berries, apples, or pears, they have less sugar, more fiber, and are more nutrient dense
Canned fruit should be banned. Esspecially in syrup. Fresh peaches and plums are also rich in fiber and lower in carbs
Try oatmeal and soy milk, the no added sugar kind (there are flavored soymilks called soy slender with 1 net carb, and are sweetened with splenda) add blueberries to the oatmeal and flax seed
Try ground turkey or chicken
Skip the bread or use Ezecial (spelling?) bread that comes from sprouted grains
Use brown rice instead of white

these are just some things that have helped me