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Here's how the macros end up looking for most people: Carbohydrates: 5-10 percent Fats: 70-75 percent Protein: 15-20 percent Start your calculations with carbs and protein, keeping your carbohydrates at less than 50 grams per day. If your current meal plan is not working for you, maybe it’s time to switch to a different meal plan to get different results.

Season with salt, pepper, oregano, and chili flakes. You can download this entire Free 4-week Keto meal plan PDF by clicking this link.

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The answer you get after subtracting your body fat in pounds from your total weight (in the example above, 160), is your lean muscle weight in pounds. This approach does not only cut your carbs, but also provides high quality food. For this reason, taking the apple cider vinegar in liquid form is the best way to make sure you’re not taking more chemicals than you’re lead to believe.

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How to use this plan: You should become fat adapted first before following this plan as we include carb-up meals in this plan. Keto-Friendly Beverages Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks. This can be a good place to test the waters of a keto diet, though many people on this kind of plan never get into ketosis without further restriction.

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5g, Net Carbs: 12g Breakfast: Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacon Lunch: Leftover Mozzarella Tuna Melt Dinner: Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22. This initial keto-adaptation process usually takes about four weeks to complete, at which point you'll reach peak fat-burning adaptations. In a separate bowl, stir together the almond flour, coconut flour, and dried Italian seasoning. What would it mean to you and your bodybuilding goals if this diet was not something that only existed in fairytales, but was available to you right now! These individuals may want to include plant-based protein powders and shakes. This initial keto-adaptation process usually takes about four weeks to complete, at which point you'll reach peak fat-burning adaptations. Remove the lid and simmer for another 20 minutes until the beef is cooked through.