KETOGENIC DIET OF 1700 CALORIES AND 55% OF FATS, 34% OF PROTEIN

TAKE A LOOK AT THIS GUIDE I WROTE ON HOW TO EVOLVE INTO A SUPERMAN

PART 1 THE BODY

KETOGENIC DIET OF 1700 CALORIES AND 55% OF FATS, 34% OF PROTEIN

Total calories of the whole diet:  1700
Total grams of fats: 105
Total calories from fats: 945
Percentage of fat calories: 55% fat calories
Total grams of Protein:  170 grams of protein.
Calories from protein: 680 calories
Percentage of calories from protein: 40%


MEAL # 1: 12 NOON (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
3 tablespoons of butter or 4 slices of american cheese kraft (30 grams of fats, 300 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)

Nutrition info of meal 1
Calories: 700 calories.
Grams of fats: 45
Grams of protein: 65


MEAL # 2 10:PM  (EGGS-PANCAKE)
6 eggs (30 grams of protein, 30 grams of fat, 400 calories)
3 tablespoons of butter or 4 slices of kraft american (30 grams of fats, 300 calories)
3 scoop of whey protein powder (300 calories, 75 grams of protein)

Nutrition info of meal 1
Calories: 1000 calories.
Grams of fats: 60
Grams of protein: 105

EXERCISE ROUTINE:

Full body workout for weight training (Monday, Wednesdays and Fridays)

Bench Press                                                 12-10-5-1-1-1 (The sets of 1 reps are real heavy sets to failure)
Incline Press                                                1-1-1
Back pulldowns behind neck for back   15-15-15-15-15-15-15-15
Press behind neck for shoulders             5-4-4-4
Squats for legs                                            15-10-8
Leg extensions                                            8-8-8
Leg Curls                                                      8-8-8
Standing calves                                           15-15-15

Aerobic exercise 2 hours

(Monday, Tuesday, Wednesdays, Thursdays, Friday and Saturday):

Fast walking 1 hour

PART 2 - THE MIND

BOOK-READING LIST TO INCREASE MENTAL STRENGTH

Buy these books from http://www.amazon.com/books-used-books-textbooks/b/ref=sd_allcat_bo?ie=UTF8&node=283155

1-The Will to Power by Fredrich Nietzsche
2-  Beyond Good and Evil by Fredrich Nietzsche
3- Napoleon Bonaparte by Emil Ludwig.
4- Thus Spoke Zarathustra by Fredrich Nietzsche
5- Crime and Punishment by Fiodor Dostoevsky.
6-  Julius Caesar by Philip Freeman
7-  Alexander the Great by Philip Freeman
8- King Arthur and His Knights of the Round Table by Roger Lancelyn Green
9- Faust by Goethe
10- Xenophon's Anabasis by Michael A. Flower
11-  Attila: The Barbarian King Who Challenged Rome by John Man
12-  Superman and Philosophy by William Irwin
13-  Che Guevara a Biography by Richard L. Harris
14-  Hannibal Enemy of Rome by Ben Kane
15-  The Republic by Plato
16-  The Prince by Niccolo Machiavelli
17-  The Antichrist by Fredrich Nietzsche
18-  Complete Works by Arthur Rimbaud
19-  Know Your Enemy: The Story of Rage Against the Machine by Joel McIver
20 -The Grapes of Wrath by John Steinbeck
21-  The 48 Laws of Power by Robert Greene
22-  The Politics of Aristotle
23-  Homer by The Odyssey
24-  The Wisdom of Life by Arthur Schopenhauer
25-  The Metamorphosis by Franz Kafka
26-  Human all too human by Fredrich Nietzsche
27-  The Genealogy of Morals by Fredrich Nietzsche
28-  Untimely Meditations by Fredrich Nietzsche
29- The Birth of Tragedy by Fredrich Nietzsche
30-  Twilight Of The Idols by Fredrich Nietzsche
31-  The Gay Science by Fredrich Nietzsche






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MY NEW KETOGENIC DIET HIGH PROTEIN DIET FOR PEOPLE WHO DO KETO DIETS AND WHO LIFT HEAVY WEIGHTS OF 1500 CALORIES AND 48% OF FATS, 43% OF PROTEIN, 9% OF CARBOHYDRATES

MY NEW KETOGENIC DIET HIGH PROTEIN DIET FOR PEOPLE WHO DO KETO DIETS AND WHO LIFT HEAVY WEIGHTS OF 1500 CALORIES AND 48% OF FATS, 43% OF PROTEIN, 9% OF CARBOHYDRATES

Total calories of the whole diet:  1500
Total grams of fats: 80
Total calories from fats: 720
Percentage of fat calories: 48% fat calories
Total grams of Protein:  175 grams of protein.
Calories from protein: 700 calories
Percentage of calories from protein: 43%
Fat percentage and protein percentage: 91%
Percent of carbs: 9%


MEAL # 1: 12 NOON (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
3 tablespoons of butter (30 grams of fats, 300 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)
1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1
Calories: 750 calories.
Grams of fats: 45
Grams of protein: 75

MEAL # 2
13 ounces of chicken (dark meat roasted)

Nutrition info for option meal 2
Calories: 750
Grams of fats: 35 
Grams of protein: 100

Nutrition info: http://www.calorieking.com/foods/calories-in-chicken-roasted-chicken-dark-meat-without-skin_f-ZmlkPTEyMzcxOQ.html

MY NEW KETOGENIC DIET OF 1600 CALORIES AND 50% OF FATS, 43% OF PROTEIN, 7% OF CARBOHYDRATES

MY NEW KETOGENIC DIET OF 1600 CALORIES AND 50% OF FATS, 43% OF PROTEIN, 7% OF CARBOHYDRATES

Total calories of the whole diet:  1600
Total grams of fats: 90
Total calories from fats: 810
Percentage of fat calories: 50% fat calories
Total grams of Protein:  175 grams of protein.
Calories from protein: 700 calories
Percentage of calories from protein: 43%
Fat percentage and protein percentage: 93%
Percent of carbs: 7%


MEAL # 1: 12 NOON (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
3 tablespoons of butter (30 grams of fats, 300 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)
1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1
Calories: 750 calories.
Grams of fats: 45
Grams of protein: 75

3PM SNACK
1 scoop of whey protein powder (100 calories, 25 grams of protein)

Nutrition info of 3PM SNACK
Calories: 100 calories.
Grams of fats: 0
Grams of protein: 25

MEAL # 2 10:PM  (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
3 tablespoons of butter (30 grams of fats, 300 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)
1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1
Calories: 750 calories.
Grams of fats: 45
Grams of protein: 75

OPTION FOR MEAL # 2
13 ounces of chicken (dark meat roasted)

Nutrition info for option meal 2
Calories: 750
Grams of fats: 35 
Grams of protein: 100

Nutrition info: http://www.calorieking.com/foods/calories-in-chicken-roasted-chicken-dark-meat-without-skin_f-ZmlkPTEyMzcxOQ.html

HIGH PROTEIN DIET OF 1450 CALORIES WITH 41% CALORIES FROM FATS, 52% OF CALORIES FROM PROTEIN. A KETOGENIC DIET FORCHRISTMAS AND HOLIDAYS FOR PEOPLE WHO ARE ABLE TO BUY TURKEYS A GREAT SALES PRICES AROUND THIS TIME OF THE YEAR

DEAR FRIENDS: Check out my keto diet of 1450 calories and 41% of fats and 52% of protein, for people who lift heavy weights and need higher protein intake.  This diet has in total 1450 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1450 calories

Total grams of fats: 67

Total calories from fats: 603

Percentage of fat calories: 41% fat calories

Total grams of Protein:  192 grams of protein. 

Calories from protein: 768 calories

Percentage of calories from protein: 52%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 18 OUNCES OF COOKED BAKED TURKEY

Nutrition info of meal 2

Calories: 800 calories.

Grams of fats: 22
Grams of protein: 147

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

HIGH PROTEIN DIET OF 46% PROTEIN AND 1450 CALORIES

MEAL 1: EGGS PANCAKE

Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Nutrition info of meal 1
Calories: 450 calories.
Grams of fats: 25
Grams of protein: 45

MEAL 2: 8 OUNCES OF CHICKEN
Nutrition Info of meal 2
Calories: 450
Fats: 22 grams
Protein: 60 grams

MEAL 3: EGGS PANCAKE
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 scoop of whey protein powder (40 grams of protein, 200 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Nutrition info of meal 3
Calories: 550 calories.
Grams of fats: 25
Grams of protein: 65

 MACRO-NUTRIENTS INFORMATION ABOUT THE DIET:

TOTAL AMOUNT OF CALORIES: 1450 calories
TOTAL AMOUNT OF PROTEIN: 170 grams
TOTAL AMOUNT OF FAT: 72 grams
PERCENTAGE OF FAT:  44%
PERCENTAGE OF PROTEIN: 46%

HIGH FAT DIET OF 54% OF FATS AND 38% OF PROTEIN

This diet has in total 1350 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1350 calories
Total grams of fats: 82
Total calories from fats: 738
Percentage of fat calories: 54% fat calories
Total grams of Protein:  130 grams of protein. 
Calories from protein: 520 calories
Percentage of calories from protein: 38% 

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 1
Calories: 450 calories.
Grams of fats: 25
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoon of butter (20 grams of fats, 200 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 2
Calories: 900 calories.
Grams of fats: 57
Grams of protein: 85

Total calories of the whole diet:  1350 calories
Total grams of fats: 82
Total calories from fats: 738
Percentage of fat calories: 54% fat calories
Total grams of Protein:  130 grams of protein. 
Calories from protein: 520 calories
Percentage of calories from protein: 38% 

Extra calories allowed if 1350 calories is too low
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,

HIGH PROTEIN DIET OF 850 CALORIES, WITH THE OPTION TO INCREASE IT TO 1050 CALORIES, OR 1250 CALORIES OR 1450 CALORIES

Breakfast
Eggs Pancake
Ingredients:
1 cup of egg whites (25 grams of protein, 100 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 200 calories.
Grams of fats: 0
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fats, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
5 ounces of cooked dark chicken (40 grams of protein, 15 grams of fats, 300 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 650 calories.
Grams of fats: 30
Grams of protein: 85

Total calories:  850 calories
Total grams of fats: 30
Total calories from fats: 270
Percentage of fat calories: 31% fat calories
Total grams of Protein:  130 grams of protein. 
Percent of calories from protein: 61%

NOTE 1: If you feel a little bit hungry (not too hungry), prepare this coffee with the Wal Mart (extra rich creamy) coffee creamer:

Caffeine-free coffee with Coffee-creamer
Ingredients:
1 1/2 cups of water
2 full teaspoons of extra-rich Wal Mart brand coffee creamer
1 flat teaspoon of Decaf coffee
5 packets of equal, or Wal Mart brand aspartame sugar
A little bit of salt

Instructions

Put the 1 1/2 cups of water to a boil.  Pour into a large coffee cup the 2 teaspoons of coffee creamer, 1 flat teaspoon of decaf coffee, the 5 packets or more of aspartame diet sugar, and a little bit of salt.  Pour the boiled water into the cup and mix 

NOTE 2: If you still feel very hungry after the decaf coffee with coffee creamer.  You can have 1 snack of the snacks section.  And the total calories will rise to 1050

NOTE 3:  If 2 snacks is added to the diet, the total amount of calories will rise to 1250

NOTE 4: If 3 snacks are added to the diet, the total amount of calories will rise to 1450 calories

Snacks allowed between meals:
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,)