Alright guys,

This is your bible for next 4 weeks minimum, read it understand it and follow it
This is me writing at 1:30 pm so dont expect a detailed explaination, theres a
booklet on a vegetarian guide to Keto in our squats library, do read , it has some
valuable info
Ill just cover the basics here
Youll be starting Atkins version of keto diet, henceforth simple referred to as keto
Keto is basically an extremely low carb, high fat and moderate protein diet, Idea is
to let your body know that there are other sources which can be used as fuel other
than sugar and carbs. Fat, thats right !
Consider the following scenario
You have a car, it has fuel in the tank and in reserve. The fuel in the reserve is fat,
while the fuel in the tank is glucose( carbs+sugar). In order to burn the fuel in the
reserve, you need to empty the fuel from the tank first.
Keto has a muscle sparring effect, meaning you wont lose any muscle, also you will
keep gaining muscle if you keep your protein intake at 1gm per pound of your body
weight, feel free to make it 1.5 times.
When on keto, once the body is carb depleted, it start producing keto bodies or
ketones, meaning body is burning fat, you can actually get a urine test done to see
if ketosis is happening or not.
Once carb depleted, your body should start ketosis in a day or two meaning youll
feel shitty while your body is getting carb depleted, but will be fine once the switch
happens. Depending on person to person, it may take between 2-6 days for carb
depletion and ketosis

Lets start, am taking my own example, you can modify accordingly

1. Calculate your bmr here
http://www.bmi-calculator.net/bmr-calculator/
mine came to be 1761.4 rounding to 1800 calories a day for maintenance.
Since am pretty low on my bf ( 4.6% and am planning to put on some mass
am going to add 200 calories ), you can either reduce 200 calories or increase
depending on your target goal, feel free to play around but dont exceed 500
cals. Also youll have to check this out for first week and see the changes and
then again increase or decrease your calories according to the results, its a
hit and trail but BMR gives you a good baseline to start with
2. Calculate your macros ( macronutrients)

You need to know the exact quantity of your macros. For Keto, were going to
use the 60:35:5 ratio. 60% fat, 35% protein, and 5% carbs. Remember fat has
9 calories, more than double of carbs and protein
Use the following website to calculate your macros
http://macronutrientcalculator.com/
So for daily calories of 2000 and macro ratio of 60:35:5, I get the following

So basically I need to consume 175gms of protein and around 133gms of fat

per day, no need to worry about carbs
3. Get the following foods
a. Spinach
b. Methi or Fenugreek( only for guys)
c. Paneer
d. Cheese
e. Capsicum
f. Extra virgin coconut oil
Search internet and find some recipes you can make with these dishes
because youll be eating them for a long time now, trust me you can get
bored with Paneer too !!!
4. Get the following supplements
- Protein ( with low carbs)
- Flaxseed
- Creatine (no need for girls)
- Glutamine
- Multivitamin

5. Make the

Vitamin-c
BCAAs
For girls, zinc and calcium additionally
diet in the following way how am making

I will try and consume 6 meals a day so my macros should be spilt

accordingly, rounding it up, am required 140 gms of fat and 180gms of
protein
Since fat is my primary target here, I will calculate everything from fats
perspective, rest of the things will be supplemented.
Paneer has 20gm fat and around 20gm protein per 100gms. So to get
140gms of fat Ill need to consume around 600gm of paneer, which is fucking
expensive so lets say am taking around 500gms of paneer, thatll give me
100gms fat, 100gms protein, now I can use some cheese slices and coconut
oil to cover up for my fat
100gms of coconut oil will have 100gms of fat , or 40gms will have 40gms of
fat, so Ill make sure I make my paneer in 40gms coconut oil thatll give me
full range of fat I need everyday, or maybe 30gms of coconut oil and 10gms
from cheese slices or maybe some eggs too, suit yourself, you can do a
tradeoff between things to suit your budget and lifestyle, am very kanjus
types so will be mostly drinking coconut oil :D
For protein, we need extra 80 gms now, thats around 3 scoops of protein and
couple of eggs ! so were good
Heres what am gonna do, 140gm fat spread across 4 meals
Morning 1 scoop protein+glutamine+creatine ( you can take glutamine,
cretine any time of day , but do so on everyday at same time, so as to
maintain stable levels)
Breakfast 2 egg whites, 2 fill eggs ( veg guys, paneer tikka )+1 multivitamin
cap, 1 vit-c
Lunch palak 1 bowl, 100g paneer
Lunch- 200 paneer, 1 bowl spinach+methi
4 pm snack 100gm paneer , capsicum or spinach+methi
During workout, bcaa
Post workout 1 scoop protein
8 pm dinner, 200gm paneer, 1 bowl spinach+methi
10 pm 1 scoop protein

You can do the adjustments according to your needs, just make it according
to the macro, get back to me in case of any doubts
Training, HIVT zindabad, 1 week heavy weight low reps, next week medium
weight high reps (to activate slow twich fibres as well
For heavy weights follow the 6-8 range
For light/medium weights follow the 50 range
Its pretty late here and I might have missed a few things, if you feel so, buzz
me ( not tonight) and Ill add it to the doc