I've been doing Keto since November...and I fucking LOVE dessert. My solution was to just make Keto Dessert!!

My goto is Ice Cream. It isn't identical to regular ice cream, but it is MUCH closer texture and taste wise than Halo Top.

You will need the following kitchen tools

A blender

An ice cream maker (either the frozen bowl ones, or a real one with a compressor will be fine.)

A spatula to move the ice cream from the beater between batches.

A spoon to eat your ice cream before it makes it into the freezer...

Ingredients!

OK so you can make a bunch of different flavors with this base recipe, the only thing that you change is the flavor of your IsoPure Zero Carb Protein

1 pint of Heavy Cream (yup the whole pint). I try to find things with 0 carbs listed, I feel that while it is rounding that allows them to list 0 (they aren't really 0) the ones that CAN list it as 0 will have fewer carbs in it when compared to the ones that list this is 1 gram per serving.

1 cup of Califia Farms 0 carb almond milk I have tried others...but this one gives the best texture.

1 tablespoon of Food Grade Glycerin Buy this online, it's expensive as fuck locally, this bottle will last a super long time. Locally near me it's 9 dollars for 4 ounces, SOOOOO much cheaper online.

1 cup of granulated splenda or granulated swerve (whichever you like better)

1 tablespoon of Psyllium Husk powder (not necessary but this gives an easy kick of fiber for 0 net carbs without affecting the taste noticeably)

1 scoop of Isopure Protein. This is what gives your flavor...the zero carb ones are perfect for this, and it gives a HUGE improvement towards the nutrition of the ice cream, and it makes the ice cream much more filling...to encourage you to eat a lot less.

I'm terrible...but there are at least a few days every week I eat Ice Cream for dinner (the metrics are quite close).

What you do is add the dry ingredients to your blender...then the wet ones...and blend them up. DO NOT BLEND THIS TOO MUCH. If you overblend this, the heavy cream will separate into butter. If that happens you need to put the whole thing onto the stove and GENTLY heat it and use a stick blender to re-emulsify the butter fat back into the ice cream.

Then load the whole thing into your ice cream maker in batches and let it run (seriously that's it).

Enjoy your keto ice cream!! The directions may sound hard, but once you have made it a couple times, you can get a batch ready and into your ice cream maker in like 6 or 7 minutes, and then the time required will depend on your actual ice cream maker.

I am EXTRA lazy so I premix the dry ingredients and keep them in tupperware (I told you...I eat a lot of ice cream). I just then dump the dry ingredients into my blender and then add the wet ones.

It will take a bit longer than most ice cream to harden, probably around 24 hours if you have a normal freezer, certainly faster if you have one of those nifty sub-zero ones, but it won't get rock hard like the Halo Top stuff does, and the texture (provided you did a good job mixing) will not be weird either.

the downside of aerobic exercise is how boring it can be. It's long, tiring, and gets to be very monotonous. Some people can get into it. That's great if you can, me personally I'd just have a hard time sticking with it. I focus on anaerobic exercises. They're better for strength and muscle growth anyway. I've seen some amazing gains. Not necessarily size gains either. I mean, obviously, I've gained some muscle but I've developed more in a definition sort of way. I've actually lost a pretty significant amount of weight doing the exercises that I do. I started out at ~170 but now I hover around ~157 and I've got a six pack for the first time in my life at the age of 23. It's easy to get intimidated by the gym, but fuck it man, don't worry about it, everyone is in there to become better versions of themselves anyway. We all had to start somewhere. I personally like seeing out of shape people in the gym. Better than them sitting in front of a fucking television anyway. For my workout routines, I find the website www.muscleandstrength.com to be very resourceful. There are some great motivating articles in there, very knowledgeable users, and that's where I learned how to do certain specific exercises. Starting out, I followed this 3 day split for about 8 weeks and then I switched to this 4 day split that I'm currently following. I take whey protein supplements and do cardio on Saturdays/Wednesdays and use Sundays as a rest day. For protein, I use this delicious powder using a blender bottle I picked up at GNC. For cardio, I use Dr. Layne Norton's 'Best Damn Cardio Humanly Possible in 15 Minutes'. I love talking about exercise, and I try to recommend it whenever I can, it's the easiest way to start becoming a better you!

This wiki/blog post is helpful but here is a past comment I made as an answer:

• 
  A fitness mat (thicker) is nice for the plyo day (easier on the knees) but you otherwise want a thinner mat (e.g., yoga mat).
  
• 
  Resistance bands or weights. I have bands and might break down and buy weights. It is just easier and more intuitive. They are fairly expensive though...
  
• 
  Pull-up bar. I think this bar works well and it's not too hard to put together. Bonus: bands.
  
• 
  Chair for certain exercises.
  
• 
  Yoga blocks. I have not used them and you can get away without them but I can see their use. They make stretches easier (or harder) and are demonstrated in p90x.
  
• 
  Protein shake and bars. I hear the p90x products are actually very good but they're definitely expensive. I opted for Optimum Nutrition Whey Powder with a cheap blender bottle and these bars after a little research on /r/fit and google.
  
• 
  Lots of water and even more motivation! It feels like such an accomplishment after each day though. Off to go do Plyo for week 3!
  
  Ninja Edit: Heart rate monitor and push up bars are two very optional but very useful items that I plan to invest in soon.

Well first awesome work getting down from ~220 to ~200. If you stick there much longer than a few weeks, it might be time to change it up and find something that will kickstart your efforts. A new training routine, a new macro ratio, a new approach in some way. You have to find out for yourself what that is.

Our gym has a nutritionist on staff, and the owner also has a ton of fitness connections in the area which is how I found out about the dexa/RMR place. It's all about finding a place that has tons of success stories, and just meeting and talking with people there.

I met with the nutritionist after I had plateaued around 173. I lost about 5 pounds after that, but am told that my weight is going to begin increasing as I begin building more muscle and trading fat for it.

I am getting my dexa and RMR tested again in June to see what changes have occurred. That also coincides nicely with the end of our summer challenge, so I have high expectations.

I prefer to get protein from whole foods like fish, chicken, pork, and
eggs. I treat my macros like a giant puzzle I am putting together each day. So if I would be getting too much fat by eating a whole egg, I will just eat the whites. Or if I need a lot of protein and can't get it all with a 4oz serving of meat, I will have a protein shake.

Now, there are a lot of people out there with very animated opinions about which protein shakes are good, which are toxic to your system, whether isolate is better than concentrate. I don't really care about all that. All I care about is the grams, and of course fitting it into my macros. I buy the best, highest quality stuff I could find on amazon and so far haven't been disappointed. https://www.amazon.com/Performance-Whey-Protein-Powder-Concentrate/dp/B00GXLFUUA/ref=sr_1_6_a_it?ie=UTF8&qid=1491493971&sr=8-6&keywords=grass+fed+whey

I also buy the premier protein shakes from Sam's and Costco. They are very low net carb and low fat, so better for people who need to cut calories and they have 30g per serving. They also come in three very yummy flavors, and occasionally a banana or caramel version which is kinda rare. https://www.costco.com/Premier-Protein-Hormone-Free-Shakes-11-oz.%2C-18-pack.product.100308724.html

Amazon also sells Muscle Milk for $11.75 a case once a month or so. Then they sell out within a few hours, and resellers jack up the price. If you download an google chrome extension called "keepa," you can set an alert for this item (and any others on amazon) which will email you when the price goes below, say, $12. Buy as many as you can then, and you will have a ton of protein. A lot of people say Muscle Milk is bad for you, full of chemicals, etc. It worked for me, and that's all I care about. Everyone has their own experiences.

https://www.amazon.com/Muscle-Milk-Calorie-Protein-Chocolate/dp/B01GVPUCBO?th=1

Hope those sources help you, but remember real food is always preferable and will keep you feeling full longer!

Essentials

• A great multivitamin-probably more tailored for the athletic - I take and recommend something like GNC Mega Men's Sport
  
• Fish oil capsules - I currently use Nordic Naturals Ultimate Omega
  
• Whey Protein - Gotta love ON! The only thing I find better than their gold standard is Platinum Hydro Whey though it's pricey!
  
• BCAAs, for pre/during/and post workout (mix with your protein shake!) - Again I'd go with either ON's brand or Xtend
  
  Optionals
  
  
• Pre-Workout Stimulant - I don't currently use one but if I did it'd be Jack3d which has some Creatine Monohydrate with caffeine. Emphasis on the stimulant
  
• Creatine - Only 2 types you should look for, and it's probably better to get the powdered versions over capsules. Recommend Prolab's Monohydrate, which is the most common/most studied one, and/or Creatine Ethyl Ester (or CEE)Which is my choice. CEE Is monohydrate with an extra ester molecule attached to help absorption. (That's why there's so many friggin' kinds of creatine out there-to help absorption-since monohydrate's rate is in the single digits at best) Recommend nothing but Primaforce's CEE. (Again, I'd go for powder over capsules)
  
• Casein Protein - Take it before bed. I just trust ON's brand when it comes to protein for their good reputation but if you're happy with another brand, have at it

No side effects, just use it as it is intended. Definitely noticed benefits, but I also avoid junk/fried food and colas and try my best to eat healthy stuff.

I use it with one spoon of creatine, one big spoon of peanut butter and a banana sometimes. You need to drink lots of water if you're consuming creatine. Yeah, I have noticed some improvements, my shirts are getting tighter from forearms and I can't fold my arms in front of my chest without tearing my shirts.

I use ON whey protein, it's considered to be the best one out there in terms of mixability, results and everything else.

One 30 grams scoops has like 24G protein and everything else is negligible. Calories is around 120, so if you can easily get a low calories high protein diet with one scoop or more. When you are lifting heavy weights, your muscles will break, to repair and build new muscles protein is necessary. Since whey protein is almost 90 percent protein that is in liquid form, it gets easily absorbed helping in muscle growth.

On vitamin C: Tons of different veggies and fruits have it, some more than others of course but I would like to share that Zucchini has around 60% DV of Vit C, is ridiculously easy to grow, produces a shit ton and cans very well. It's very easy to sneak it into mashed potatoes and its a great addition to bean soups as its kinda like tofu. Easy to digest but make sure OP that you are leaving the skin on!

On protein powder: We keep a 5lb tub of THE BEST VANILLA ICE CREAM protein powder money can buy IMO from Optimum Nutrition Gold Standard

r/fitness swore buy this particular brand for the extreme quality and I'll be damned, the stuff tastes like melted vanilla ice cream.

Have you ever tried unsweetened almond, coconut, or almond and coconut milk? They're definitely not the same as cow milk but they can be pretty tasty.

Couple of shilly suggestions (promise no affiliation):

1. Meal prep! You should have/should make time to batch prepare a crapload of protein and veggie goodness at once. I will usually cook a baking dish or two of chicken thighs at once but this week it was a big ole pork butt that got put in the smoker. Then I'll portion it out into containers. My favorite is the EasyLunchboxes 3-Compartment Bento Lunch Box Container. The small sections usually hold about 6 ounces of protein combined and I'll fill the other side with low carb veggies. Tip: take pictures of your portions on a scale so you don't forget how many ounces/grams of each are in your containers.
   
   
2. Keto Chow. This stuff has saved my bacon (heh) over the last couple of weeks. First off, the salted caramel flavor is DELICIOUS. Wouldn't be surprised if it scratched your milk itch because it's basically a milkshake. I mix mine with ~90ml of heavy cream, a scoop of the Keto Chow, and a scoop of NOW Sports Whey Protein Isolate Unflavored. This mix is crazy filling and comes in at 51g of protein, 4-5 net carbs (counting the heavy cream as about 3 net carbs), 31g of fat, and 534 calories. You could easily reduce the fat, carbs, and calories of that by putting in less cream. I started mixing it with protein because I found that after drinking it, I wouldn't be hungry enough to eat two other meals in the day and it made it easier to hit my protein goals.
   
   At first blush, Keto Chow seemed expensive to me.. But when it says it's one week's supply, think of it instead as 21 meals. For me (and I imagine most people) who use it once per day, that means it lasts three weeks.
   
   Having meals ready makes it soooo much easier to avoid temptation. So does cheese.

> 1. My first concern is the reps. I found myself not able to do as many reps as the trainer wrote on my plan (For example, i had to do 4x15 reps of chest exercises-i pushed 15kg weights with handles away from my ches). I could only do the first 15 but then it gradually got harder and i could do 8 or at most 10. I'm worried i'm not going to make any progress if i don't stick to the plan. What do you guys recommend ?

That's...likely pretty good. You don't gain muscle by doing 15 reps of the same weight all the time. You gain muscle by trying to do 4x15. You can't do all of them. Stop when your form starts getting bad. Next time try again. You'll probably be able to do 1-2 more reps the next time.

When you can successfully do all the reps, then it's time to increase the weight a little bit. With more weight you won't be able to do all the reps right away. You do as many as you can. The next time you do the same thing. Again when you can do all the reps, then you increase the weight...

People working out doing 4x15 reps spend very little time actually doing every one of the 4x15 reps, because when they can do it they increase the weight a little and with more weight, next time they can't do them all again. That's how you gain muscle.

> 3. The 3rd thing is food. My father is a vegetarian so we don't eat meat at home.

You don't necessarily need meat, most people go with it because it's the easiest.
You need protein.
You can find protein in eggs, protein in milk, etc.
You can also buy protein powder:
http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6/ref=zg_bs_6973717011_4

http://www.amazon.com/gp/product/B002TG3QPO/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

This right here is the bomb. Good price, good amount, and it's the best protein I've ever had.

Unflavored, so you can add it to chilli or sprinkle some on your cereal. AND - most importantly - it's SUPER dissolvable so you can actually just shake it in with milk or water and it mixes well. And since it's unflavored, you can add whatever level of flavoring you'd like. Personally, I like to add a tablespoon of hershey's chocolate (only 50 cals) to a cup of milk and this and shake it up for a very light chocolate froth milk.

I used food as a comfort and as a result gained 40 pounds in college because of the stress of school. It's now coming off. ^^ I was definitely addicted to bad food though. My primary strategies for breaking that addiction were:

• Spices as a replacement for craving greasy food. Specifically garlic powder, black peper, and cumin. These have no nutritional value but make dishes taste delicious. My rice and beans dish fulfills what deep dish pizza and other crap used to fulfill.
  
  
• Fruit and protein shakes for caving sweet food. The protein shake a make literally tastes like a chocolate milk shake. I use this powder in the extreme milk chocolate flavor.
  
  The above two strategies got me started. Now that I've lost a decent amount of weight, it becomes self reenforcing. I like looking good and the positive feedback I get helps to counter the need for emotional eating.

Hey, I just wanted to comment with internet hugs and say I know what you're going through. I lost 10 lbs last year from "stress-starving" as I called it. Still working on getting it back.

I know it's hard to motivate yourself to do anything, but walking helps me. Just throw on sweats and go walk somewhere. Nowhere. Whatever. You'll work up an appetite pretty quickly.

Everyone else said protein shakes. They're the only reason I ever get a breakfast in me so I wholeheartedly agree. Your grocery store probably has pre-made shakes, but honestly homemade is so much better.

My go to recipe is: unsweetened almond milk, spinach (can't taste it), almond butter, frozen banana, a small handful of dark chocolate chips, and unflavored protein powder (I get this stuff). It looks disgusting but it's really easy on the tummy. It's only about 400 calories so it's not a meal replacement entirely, but it's a very good start, and it tastes like a banana split.

Also, this is gonna sound really stupid, but don't try to diet or anything at first. I had to learn that the hard way...

Good luck, friend!

Not OP but I've tried a random variety of protein powders, and Optimum Nutrition is far and away the best. It comes in a ton of flavors and the couple I've tried (Extreme Milk Chocolate and Double Rich Chocolate) aren't too sweet, like some protein powders can be. But the best part it that it completely dissolves so it doesn't make your smoothies gritty. I also just drink it straight mixed in water a lot, because I'm lazy haha. Optimum Nutrition is recommended a lot all over this sub and r/fitness, and for good reason!

I'm confused too, but here's what I'm finding:

It looks like there are two kinds: "natural" and "non-natural".

The "subscribe and save" option only exists for the natural one.

The natural one has three favors (vanilla, chocolate strawberry). It's naturally flavored and has 5g of carbs.

The non-natural has like 20 flavors, and only 1g carbs (or maybe 3 grams... The description says one thing but the image of the nutrition label says something else).

They both have 24g protein and 5.5g BCAA. Natural is 130 cals and unnatural is 120 cals.

I know nothing about tastes, but the reviews seem to say both are good.

I found the regular simple protein powders to be fine.

If you use a regular protein powder then make sure you're also taking 1 'heaping' teaspoon of creatine per day too.

I like the Optimum Nutrition Extreme Chocolate (https://www.amazon.com/Optimum-Nutrition-Standard-Extreme-Chocolate/dp/B000QSTBNS) but go with whichever you like the taste of best.

Make sure to get a shaker cup (like this: https://www.amazon.com/TOP-QUALITY-Shaker-Blender-14/dp/B01DTHWY5O ), it helps make sure it is good and mixed up.

Thank you!!!

I started about 10 months ago and, admittedly, have been a bit more lax the last couple months.

Fasting: I'm a workaholic with a mentally demanding job. Usually, I do 20:4 because it means I can work 10ish hours straight and plow through everything I need to do in the day. If I do 16:8, it's a high protein snack midday (like greek yogurt or string cheese) and then a meal after work.

Diet: Normally, I eat about 1200-1400 calories per day. On average, 35% is protein, 32% carbs, and 33% fat. I try to keep carbs at about 100g/day and to make sure protein is higher. With the 20:4, it's often a struggle to get to 1200 because I'm eating one meal and then piecemealing the additional calories I need! When needed, I'll have a protein shake (I love Gold Standard Double Rich Chocolate) to boost my protein.

Exercise: As far as working out, I average 6 days a week, but half of those days it's walking (about 60-120 minutes). The other days I run or, if the weather is poor, hop on the elliptical. Sometimes I'll do both if I'm feeling particularly motivated! I aim for at least 7000 steps but always try for more.

Tools: I use a FitBit charge and MyFitnessPal to log my food. I really like how easy MFP is for food logging and it connects with the FitBit app so I'm not having to do stuff twice.


Hope that helps!!

I literally just started trying protein powder this week, but I like it. It keeps me full for a really long time. I've only tried two powders so far: Hemp and Unflavored Whey Protein Isolate.

I don't recommend the hemp: it's super gritty no matter how much I try to shake/mix it.

I'm really liking the whey though! I got it to mix up super smooth the first time I used it, and I like that I'll be able to change up the flavor as often as I want. I got [this kind] (http://www.amazon.com/gp/product/B0013OWAB4/ref=oh_aui_detailpage_o01_s02?ie=UTF8&psc=1), but I have no idea if others are better. I just mixed one scoop with 1 cup unsweetened vanilla almond milk, 1/2 cup black coffee, 1 tsp instant espresso powder and 2 squeezes of liquid stevia.

Edit: Ugh, nevermind on the whey. Looks like it has soy lecithin in it. Sorry about that. I'll leave the info here though in case anyone else finds it helpful.

You'll definitely need to recalculate your macros to incorporate working out and losing more fat/gaining more muscle.

Calorie-wise, Fat contains 9 calories per gram, Protein contains 4 calories per gram, and Carbs contain 4 calories per gram. That's essentially why we can remain satiated eating far less carbs by comparison, and more fat than the Standard American Diet (acronym is SAD for a reason...).

But the good thing with incorporating exercise, specifically lifting weights with this diet, is that you can cut back on some of the fat and incorporate more protein, which not only fuels your muscles, but is less calories per gram, so less to burn. For example, your macros are the following:

• 98g Fat (882 calories, 51%)
  
• 79g Protein (316 calories, 41%)
  
• 16g Carbs (64 calories, 8%)
  
  For a grand total of only 1262 calories. You could easily afford to eat more protein while lifting since you'll probably burn at least another 100 calories during your workout. Since protein is just as calorie-dense as carbs, and more than half as calorie-dense as fat, you can afford to increase your protein intake by another 25g to compensate for the 100 calories you're burning during a workout (again, just an estimate).
  
  Luckily, Isopure Zero Carb Protein Powder has exactly 25g of protein per scoop, zero carbs, and zero fat.
  
  Also, as another tool, try the Fitbod app, which can be used for free for three workouts before you have to pay. That can give you a relatively decent idea of how many calories you're burning per workout, and it has a lot of specific lift exercises that can really narrow it down.
  
  Hope this helps!

Last time I posted a link to a product people bitched because ugh, marketing even though I had deleted the /ref= tag from the amazon url.

A simple "What kind did you use, brands can vary in consistency quite a bit?" probably would have been more constructive than "it's useless to people," but whatever.

Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate

Kraft 100% Grated Parmesan Cheese, 8 oz

I figure if we're doing this, I might as well make the links easy to click, ya know? Enjoy these exciting products. You're welcome. Glad to have helped.

Avocado is a pretty neutral flavor, packs a good healthy fat and makes the texture awesome! They also freeze pretty well, if you want to buy in bulk, just chop, peel and store in freezer bags. Break a chunk off when you need it.

You could also try whey protein isolate, has virtually no flavor, gives the smoothie a bit of a frothy texture. If you add ice to the blender the texture becomes something like a Wendy's Frosty.
I recommend this for both value and quality.

Nature's Best Isopure Zero Carb Creamy Vanilla is a staple in my diet. 50g protein per 2 scoops and 0 carbs. I add 1-2 tbsp of peanut butter for an extra fat boost and blend it with some water and some crushed ice which gives it a nice smoothie texture. Tastes great and fits my macros nicely. If you're not down for Vanilla flavor, the dutch chocolate is pretty good and only 1 net carb per 2 scoops.

make your food, add some water, put in a blender and make keto smoothies! OR. order A zero carb protein powder such as: Eat the bear or Nature's best (this one has a TON of zero carb flavors! and add heavy cream and fats. :)


I Made Butternut squash bisque that i could eat for days.



To be honest. I work with people who can't eat food that has any chunks and it needs to be pureed. It looks gross but it might help you. All we do is blend it up really good and add some liquid (maybe even broth would be good for you)

also you can make keto ice cream :) lots of fat!

Vegan Crossfitter here whose loves her gainz:

Complex carbs are low GI, so think whole wheat bread and brown rice. Any that lists "whole <insert grain here>" is a good bet. Quinoa works, too, although not technically a grain.

It's super duper easy getting all your protein needs without dairy, and even without relying on soy. I eat a lot of nut butters (almond, peanut, cashew) and use nuts in a lot of my dishes (stir fry, salads, blended into sauces). Lentils and beans are good sources, but not my personal faves. Also, don't underestimate the protein content in foods not typically associated with protein. Examples: One serving (3 cups) of spring mix lettuce has 2g of protein; one serving cup of whole wheat pasta has 7.5g of protein. Eating a variety of plant-based foods will provide you with all essential amino acids. Gainz brah.

I also LOVE Vega Performance Protein powder (vanilla and chocolate flavors are best). A bit pricey, but high quality, soy-free. Less tasty (IMO) but cheaper and still soy-free is Plant Fusion. With either powder, I like to blend it with almond milk, ice, and maybe a few spoonfuls of peanut butter. Drink post-workout. I also use that mixture as a base for green smoothies for my morning breakfast.

Edit: correction (see strikeout)

I've usually used Optimum Nutrition when it's come to protein powder and can get it through Amazon or supplement stores around me.

What would you recommend as a keto-friendly option, and how much protien powder per serving / per day would I be using?

I personally think the label of Super Fiber should be adjusted to fit when you order them next. Would streamline the DIY process. Its not too crazy though, just add the servings to get the daily and divide by the number of meals each day.

You mentioned cream, I thought I read that I could sub the cream out for olive oil or canola oil? Or are the servings portioned specifically for cream? I was looking at it mostly for the Omega-3 and 6 it would add. I'm sure the cream would taste better though haha.

Here's what I'm doing right now and it's keeping my weight steady with positive muscle gains after only 3 weeks of P90X (I've got some fat and am trying to burn it without losing weight):

Syntha 6 (slower digesting protein)

• 1 scoop 3 times a day
  
  Protein isolate
  
  
• 1 scoop (around 20g protein) with breakfast
  
• 1 scoop 30 minutes before workout
  
• 1 scoop right after workout
  
  Creatine Ethyl Ester (no loading time for ethyl ester)
  
  
• 30 minutes before workout
  
• right after workout
  
  Force Factor (nitric oxide, I got myself a trial bottle)
  
  
• 30 minutes before workout
  
  Water
  
  
• Drinks lots of water throughout the day
  
  Along with my normal protein-based diet (dairy, meat, eggs, fish, beans), this takes my protein intake to 225g-300g per day. I think 300g would get you around the point of bulking up
  
  Also, for all the weight lifting exercises, I choose a heavy enough weight to where I can't do more than 10 reps. If you're doing more than ten then get more weight. Try modifying the high-rep weight routines in the video to ones that are 8-10 reps.
  
  By the way, I'm just a normal dude, not an expert. I'm curious to see what your results are and I might borrow your routine when I'm done with P90X because I prefer working out at home myself. Good luck!

Thanks for the reply I really enjoyed the article. I am already doing many of the things suggested in the article, but I do need to get better about pre workout snacks. I too often put off eating before a workout because I'm prepping for a big meal afterwards. I'm a big fan of http://www.amazon.com/Optimum-Nutrition-Standard-Natural-Chocolate/dp/B000GIQT06/ref=sr_1_2?ie=UTF8&qid=1323805198&sr=8-2 for shakes. Thanks again for the support.

Peanuts make a great snack in small quantities but they're probably not the greatest base source of protein. You mention eating only 1400 calories a day and wanting to replace 800+ of them with peanuts, and I think you'll find that you're having to go hungry (and drink a lot more to stay hydrated) more often than not, and if that's your only source of protein, it still won't be enough.

For reference, I'm eating between 1300-1400 calories a day and 65-90g of protein daily. I'm probably not the best example out there, but the point is that even if you eat a cup of peanuts a day (clocking in at about 862 calories with 40g of protein almost twice as much fat, which also isn't good) it's still not enough.

I don't know what country you're from, but is amazon available? Powder is expensive in large quantities, but it lasts ages. Something like this is $30USD for a tub, but that tub has 28 servings, so it should last you about a month if you were to take it every day, so that's almost 25g of protein with minimal sugar and fat for about a dollar a day.

If you don't like meat/animal products (do you like fish at all?) you could look to small amounts of grains like quinoa or oats that have some protein. Eggs are also great, and so is dairy. If you can stand to buy plain greek yogurt (you get used to the taste quickly, but if you don't like it you can add a tsp of honey or some fruit and it will keep the sugar content lower). Black beans offer 15g of protein in one cup, which is only about 230 calories with very little fat. Other beans and lentils will tend to have high protein and lower fat, with the added bonus of fiber and other nutrients. You could even have milk or plain soymilk, or cottage cheese.

I am a pictarian as well, and i take protein shakes religiously. This is what a normal day looks like for me. I am a 24 m 5' 11" 179 lbs and doing p90x + cardio everyday. Im doing the lean program at the moment. I take http://www.amazon.com/gp/product/B002DYIZH6 once in the morning with my oatmeal (not together) and one after my workout at 6 pm. Lunch is usually salad with 2 egg whites, ready made 4.5 oz flavored tuna (no fat, 2g carb, 30g protein) with multivitamin, dinner is usually brown rice, lima beans (or other types of beans), lentil soup, spinach. Sorry for the long post about my diet but just putting that up there so you can compare. The flavor i like is extreme milk chocolate and tastes pretty damn good for a protein shake. All i need to make that shake is some luke warm water and stir for like 20 seconds. I aim to put my protein intake atleast at 100g a day, so the shake helps me with that goal.

Agree with /u/MacGuffinn -- the problem is not having healthy options nearby. To help, bring snacks with you everywhere. I pretty much never leave the house without a shake, protein bar, or jerky/fruit/nut snack. Keep good food options in your home, office, car, and on your person if necessary. This, for me, is the key to keeping discipline in check. Real food is better than these quick options, so like /u/Realtimes alluded to, planning is key. The grocery store should become your second home. Bringing meals everywhere can become a habit. Good luck.

Nice I'll check it out. I struggle with recipes but am having a huge craving for pizza and might try to make an almond flour pizza soon.

I'm all about eggs, avocados, bacon, chicken, quality beef, coconut oil, macadamia nuts, cashews, almonds, light fruit, tons of mixed veggies and broccoli (mostly fiber) and I drink VegaOne (good source of vitimins and omegas) and IsoPure (low carb and high in potassium).

If you do go keto you need to make sure your electrolytes are high. I eat pickles, supplement magnesium (not oxide but most other types are good), and make sure I eat a lot of spinach. A lot of people use bone broth but I've never tried it. This pic is a good rundown of all the beautiful things you can focus on. Not limiting at all and once you're a week or two in your carb cravings mostly dissipate.

Oh wow as if it's nutrition and supplement thursday on the one day I am looking to commit and switch to using supplements!

You gotta know, money's tight so want to get the protein I need on my heavier workout days at least without having to pay for it as the second half of the month is always tough.

I was 250lbs, now 180lbs. Switched to weight training at the start of the year while trying to keep up my cardio but want to lose that last bit of fat and figured supplements could help.

I've heard good things about this- http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=sr_1_1?ie=UTF8&qid=1426761079&sr=8-1&keywords=whey+protein

But not totally sure what it does, when to take it etc. Oh also- HOW to take it? Like what do you mix it with? Milk?

Also what's this casein night stuff?

I've had a good search but it tends to be people's results threads that show up, I just want some pointing in the right direction.

> Buy your protein at Vitamin Shoppe. They have an incentive program that earns me enough in-store spending dollars to get me a couple of free tubs of protein each year

Subscribe & Save through Amazon will save you 20% on each tub. This ends up costing $52 for good quality isolate.

For a number of months I was using the NOW brand of whey protein isolate. It was just pure whey protein and a little soy lecithin to prevent caking. It's not easy finding a protein powder that isn't loaded up with sugar or sugar alcohols.

I thought I tolerated it well, dunno if it contributed to my flaring that led me to hop from keto to SCD, but it's one of the things I eliminated for now. I may give it a try again at some point because I probably still have $40 worth of the stuff in my pantry.

It's unflavored, which is what I wanted, but I always look at protein powder as pure fuel and I don't care what it tastes like. It was pretty bland (but tolerable) mixed with water, but I always did it with almond milk to get a few more calories shoehorned in there.

I'm not saying that you should definitely try that one in particular, but if I were you I'd just try to find the purest stuff I could of whatever protein type I was trying. Egg, casein, whey, hemp, etc. When they load extra stuff in there like sugar/sucralose/aspartame/artificial flavorings/artificial colors/etc, I see that as merely unnecessary chemicals that add random variables to the little experiment I'm continuously running on diet vs. symptoms.

Recipe :

2 cups shredded mozzarella cheese

3/4 cup Isopure Zero Carb Whey Protein Isolate

2 Tbsp Flax/Chai Seed Ground Mix

A non-measured amount of (to taste) :

Chicken Bouillon, Garlic Powder, Onion Powder

Preheat oven to 325F

​

I melted the mozzarella in the microwave, mixed in all other ingredients with a spatula. I put 'dough' in-between 2 pieces of parchment paper (see, I learned my lesson from the pizza dough). I rolled it out as thin as I could with a wine bottle (because I could not find my rolling pin...... don't judge me). I cut dough into triangle shapes and placed cut outs on a parchment lined sheet tray. I put them in the oven for about 8-10 mins, turning half way.

I ended up making 2 batches. The first was too thick, and tasted very powdery for my liking.. so my mom took those. The thinner the better they are. I ate them with some guacamole from Whole Foods. They were pretty good, but I can't wait to find my rolling pin to try to get them a bit thinner.

With the ingredients I used, the only real carbs are from the mozzarella cheese.Everything else was <1 carb.

The recipe I was going off of is from Sugar Free Londoner (I changed the recipe to use the things I had in my kitchen rather than buying something new. We all know keto can be expensive at time.)

​

Edit : Words.

Edit 2 : This is the Protein Powder I used, and I purchased it through amazon.

This is the Fried Chicken Recipe I originally purchased it for.; I used it to make chicken cutlets for chicken parm, which was absolutely delicious and my non-keto SO did not know the difference.

• Creatine. By it here. It's SO cheap. DO NOT BUY IT ANYWHERE ELSE. They're out of stock right now, but I paid a total of $10 for the 1000 kilograms and the shipping cost.
  
• Whey Protein. This is a good brand, and this is the best price I can find. Also, you'll get free shipping because it's over $35 (assuming you're in 'Murica).
  
• If you think you're diet is inefficient, not getting all your necessary nutrients, you can take a multivitamin. I don't have a link because I don't take them. I should, but I don't.

I've been taking whey for years and I usually just take it by itself after a workout with water. Its been good enough so far and I haven't put much more thought into it. As far as carbs, I usually need it prior to working out than after, as it seems I need the extra energy they seem to supply me.

Anyway, I used to take the regular ON whey found here, , but have recently switched over to this natural formula of theirs. I like the natural one more because it seems to mix better with water and doesn't have that artificial taste after drinking it( from sweetners).

You're awesome!! Thank you!!

edit: For anyone else who's into natural protein, here's Dymatize Elite All Natural @ $47.99 from CutorBulk.com vs. NOW Foods All Natural from Amazon @ $59.99

Two weeks ago, I bought a 2lb container of Pure Protein Vanilla whey powder for around $16. I've used Optimum Nutrition before, but it's nearly twice the price of Pure Protein. I understand that Optimum Nutrition's whey is obviously of a higher quality, but is it truly worth twice the price of Pure Protein? The Pure Protein one tastes absolutely delicious and does have 25g of protein in 150 calories (so 100 calories come from protein).

tl;dr: is Optimum Nutrition whey worth twice the price of Pure Protein's?

Pure Protein: http://www.target.com/p/pure-protein-whey-protein-vanilla-cream-32-oz/-/A-12634507#prodSlot=medium_1_4&term=pure+protein+vanilla

Optimum Nutrition: http://www.amazon.com/Optimum-Nutrition-Standard-Natural-Vanilla/dp/B003KD8B14/ref=sr_1_1?ie=UTF8&qid=1411066234&sr=8-1&keywords=optimum+nutrition+vanilla

I really like Optimum Nutrition, particularly because it's pretty easy to mix in my Blender Bottle. Depending on the flavor, it tastes pretty good too.

>So, should I be eating a surplus on my rest days/weekends if I'm doing SS 3x a week?

Yes. If you're concerned of gaining too much fat during your bulk, it's recommended that you begin counting Calories once again to prevent under or overeating.

>Also, which protein powder is best to mix into oatmeal?

While I haven't done it with oatmeal, my favorite powder so far to mix with milk and cereal is ON Gold Standard Extreme Milk Chocolate.

I like this stuff with my breakfast and one for a postworkout shake. I know it's a little pricey, but it is great quality and tastes really good. I drink one of these every night before bed. Those are the only supplements I take besides a preworkout. I like this stuff for a preworkout but if you are just starting at the gym I'm not sure I'd recommend it. If you DO choose to take a preworkout right away, BE CAREFUL. If you take too much, or you take some and then decide not to work out, you will feel like shit for the rest of the day.

I do two servings either in the morning or the night before. For me that's:

• 4 scoops Soylent
  
• 8 scoops unsweetened vanilla almond milk
  
• 2 scoops protein powder
  
• 2 cups of ice cubes
  
  Blend it up and throw it into a thermos. These thermoses are fantastic. I had a smaller one for coffee and it kept the coffee warm for days. Sometimes I wouldn't finish what I brought, and I wouldn't have time that night to clean out the thermos. The following morning I'd clean it out and the coffee'd still be warm.
  
  Just as effective in keeping the Soylent cold.
  
  At night I make myself a single serving and that's it.
  
  3 servings per day. But with the almond milk and protein powder, I'm still at around 2k calories a day.

• 42% off, Free shipping. 10lb. bag Double Rich Chocolate
  
  
• 35% off, Free shipping. 5lb. tub Double Rich Chocolate

Thanks for the reply! I'm currently drinking a whey protein based shake. Adding some flax seed oil, peanut butter and chia seeds for extra calories. I did some research and found that that brand had the most protein. But the one you recommended also looks pretty good because it's geared towards weight gain - also pretty cheap. Would I be losing anything if I made the switch?

Yup! I got a box of the Vanilla & Almond Ice Cream Bars in my freezer for whenever I'm craving ice cream. I haven't found a store near me that sells the actual ice cream though. BUT just a warning, on their boxes, they only show how many grams of sugar they used and don't count how many grams of sugar alcohols. So just remember to subtract sugar AND sugar alcohols from total carbs when you enter net carbs into your macros.

Also, THIS is the protein powder I use. 0 carbs and it tastes delicious. For more milkshake-like protein shakes, I use THIS WHEY ISOLATE. It only has 1g of carbs but tastes like Nestle Quik!

Congrats again for making it through a non-keto party. Those are hard early on!

I use Isopure Unflavored Whey in my oatmeal; when I'm soaking it overnight and then heating it up in the morning, I just add it to the rest of the dry ingredients (~1/2 scoop with 1/3c. oats plus other nuts/seeds and 2/3c. almond milk). When I'm making hot oatmeal, I mix it with a little almond milk then stir it in at the end.

For shakes, I drink EAS Chocolate Whey, which I think is super good! I've also had lots of terrible protein shake experiences and for whatever reason I really like this one. I'll usually do a scoop in 8oz. almond milk; my husband likes using dairy milk, which is also good.

Chocolate is $40 at amazon right now.... The recommendation of the Orgain from Costco is also a good one value wise. Vega has the best taste I have tried of any of the powders so far (chocolate flavor is all I have tried)
http://www.amazon.com/Vega-Sport-Performance-Protein-Vanilla/dp/B005H6UCHS

Yeah, this. High protein diets are going to cost a little bit more but they don't have to be insanely priced. 50 dollars per month for any diet is pushing it hard. That's eating beans and rice every day kinda meal planning.

If your protein powder is more than a couple of grams of fat and carbs per serving, you're not looking at the right stuff.

https://www.amazon.com/BulkSupplements-Pea-Protein-Powder-Kilogram/dp/B00RPMMFWM

That is one of the powders I use. 1g fat, 1g carbs for 24g of protein.

Here's the other one I prefer.

https://www.amazon.com/gp/product/B00SCO8AA8

0g fat, 0g carbs for 25g protein.

These aren't flavored or sweetened in any way so you have to learn to deal with that but they work and it's totally doable to have real effective decently cheap protein powder to help supplement.

Turkey in the US in the off season(aka not fall) tends to be reasonably cheap but only if you do the cooking and teardown yourself. You can get a lot of meat for cheap and some of it is quite lean. Take a look at picking up a frozen turkey breast and seeing if you can cook it yourself.

Honestly, and this is just me being 100% straight up, sink the extra money into chicken breast. I know. I know, but pound for pound it is really hard to get those macros any other way and you absolutely can cut the cost by mixing in smaller amounts of chicken thighs or legs with your chicken breast to offset but you need to calculate that when you're doing meal prep.

This is how I do it if I need to make 2 weeks worth of chicken stretch a bit more. Is it harder on my fats and a drop in protein? Yes, but it's still 70% there instead of 0% there.

I use Pro Mix personally but there are other options. It's definitely not the cheapest but the best thing about undenatured whey is it naturally contains the building blocks to make glutathione in the body, which is the master antioxidant. It's one of the best food sources for glutathione. When heat is applied during the processing, it destroys those components and alters the whey. That being said it could be the OP truly has a whey allergy/reaction, which I believe is a thing, and in that case it wouldn't help the issue.

Not really; they all seem to soak it up. Coconut flour really does.

I will tell you what makes a delicious breading. Unflavored whey protein, like this stuff: https://smile.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B00SCO8AA8

I've used it to make chicken tenders, mozzarella sticks, and fried jalapenos and pickles. All delicious. Just do the egg dip first and use it like you would flour.

https://www.amazon.com/gp/product/B000QSTBNS/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

I liked extreme chocolate and cookies and cream, but I'd buy a small bit before buying a big tub to see what flavors you like. Amazon #1 best seller for protein

Sure thing! I got the small bag and cookies and cream. look like that flavor is a few dollars more? i got the smaller one to try it just to see if i could handle the flavor and it's honestly really good. Also, I used to be on a diet where I substituted 2 meals for protein shakes... so I had a "bad taste" in my mouth with going back to them, since I was just really only eating one big meal a day and then 2 big protein shakes. got sick of it. can't say I'm sick of this one now that I'm in control and know that, well, I need more protein and this is what's giving it to me!

https://www.amazon.com/dp/B005E2WNOU/ref=twister_B078XXW797?_encoding=UTF8&th=1

https://www.amazon.com/dp/B01LZQ8OYE/ref=twister_B019Q24TBI?_encoding=UTF8&psc=1

Amazon Subscribe and save mate, £65.69 for 4.5kg ON. Savings on smaller amounts as well in your price range, but easily the best offer you're going to find per £.

http://www.amazon.co.uk/gp/product/B000GIQT2O/ref=rcxsubs_mys2_product_title


Also, http://www.maxiraw.com/proteincomplex25

Pillowy soft on the inside, delicious all the way through. Mmm....buns.....

Ninja edit: these are meant to be burger/sandwich buns, but if you want dinner rolls, feel free to cut them into 8 or 10 pieces instead. Also, if you prefer seeded buns, brush the tops with an egg wash right before baking and then sprinkle the seeds on top.

Ingredients:

14 g whey protein isolate (source)

57g carbalose (source) Also, this is the lowest carb version available. Do NOT use carbquick))

118g resistant wheat starch (source)

42g vital wheat gluten (source)

.5 tsp xanthan gum (source)

.75tsp salt

2 eggs, at room temperature

2 tbsp butter, cut into small pieces, at room temperature

3 tbsp sour cream, at room temperature

.5c warm water

.5 tsp syrup (corn syrup, maple syrup, or honey will do)

2tsp instant yeast

Note: if you are new to keto breads, a high carb syrup is used to feed the yeast. Don’t panic! It gets eaten by the yeast and turned into tasty yeast farts. None of it remains.

The method:

Mix together the dry ingredients in a bowl, except the yeast.

In the bowl of a stand mixer (or other bowl), combine the water, syrup, and yeast. Use the paddle attachment, but keep the dough hook around, you’ll need it later. Turn on the mixer for a few seconds to dissolve the syrup, but don’t worry if there’s clumps in the yeast. Add in the eggs and sour cream, and turn on the mixer again to combine. Don’t worry again about clumps of yeast, clumps gonna clump.

Sift the dry ingredients into the bowl, then turn on the mixer again, medium speed. After about a minute things should be coming together. At this point, start adding in the butter, a piece at a time, letting each piece get mostly incorporated before adding the next (10-30 seconds between each addition). This goes much quicker when the butter is soft, so it’s important to not skip that step.

Let the mixer run for about a minute after the last bit of buttery goodness, then scrape down the sides. Switch to the hook, and run the mixer for about 6 minutes. The dough should be soft and not particularly sticky (it may stick to your hands, but will come free with little effort). If it’s too sticky, try kneading it with the hook for a bit longer before you try adding more flour.

Once the kneading has been done, place the dough into an oiled bowl, turning it to coat, cover the bowl, and let it rise until it’s nearly double. It happens quickly – for me it’s usually about 20-30 minutes. Dump the dough out on a work surface and divide into 6 portions. Shape those portions into flattish balls, tucking and pinching the dough on the bottom if needed.

Place the dough balls on a baking sheet covered with a silicone mat or parchment, setting them about ½” apart. Let them rise again until nearly double, again about 20-ish minutes for me (YMMV). Meanwhile, preheat your oven to 375, and when they’re ready bake them for 20-25 minutes. Let them cool before cutting them open. Then do cut them open and stuff them with deliciousness!

Nutrition per bun: 212 cal/7.2g fat/14.5g protein/21.4g carbs/17.4g fiber/4g net carbs

NAKED WHEY - 100% Grass-Fed Whey Protein Powder

I used several brands and chose this one for the grass fed aspect and no sweeteners or additives. It's expensive, about $90 per 5lbs on Amazon but I love it. Has a subtle cream taste I like and can be mixed with fruit or veggies without ruining the taste. I usually mix with banana, organic flax and milk. It also goes well with oatmeal.

http://www.amazon.com/NAKED-WHEY-Grass-Fed-Protein-Powder/dp/B00NBDMN8U

Hey girl, I'm there with you! Sucralose gives me migraines so I can't have it either. I like the BCAA capsules (even though they're large, they're something my body can handle without headaches) and I also use Quest protein powders (contain less than 2% Sucralose and I find this doesn't really affect me) and protein bars. You could also try using collagen powders that are unflavored like Vital Proteins unflavored, or even do the Isopure zero carb protein powder, which is unflavored/unsweetened.

​

I don't take preworkout, so unfortunately I don't have a lot of advice to offer there, especially if you're looking for caffeine free. Have you tried capsules instead of powders for these? Here's one I just found online: https://www.bodybuilding.com/store/evlution-nutrition/pumpmode.html

There is a BCAA powder from XTend that is free from artificial sweeteners. The GNC person helped me find it. Link: https://www.bodybuilding.com/store/scivation/xtend-free.html?skuId=SV4090069&PLASKU=SV4090069&mcid=CG_PLA_US_OD_Segment_US_New_Desktop_High_Margin&gclid=CjwKCAjwxILdBRBqEiwAHL2R8-YGa6FIsJkQwe6gFUNCBflu35-6bhp5-_BZvT2qnbfJ5gzLSWO5khoCUOUQAvD_BwE

Here's an unflavored whey protein powder that I've used. link

I bought the 5 pound sucker. I enjoyed it! When I drink it with 8 ounces of nonfat milk, it tastes like milk. My boyfriend's taken it with just water and said it tasted like water. It's 25g protein for 110 calories. It's a pretty good payoff, imo.

You could also consider ON's natural line. It uses fructose instead of artificial sweetener.

Well, I would ditch the lean meat, for one, and probably the protein supplement, unless /r/ketogains indicates otherwise. If you're taking the supplement for amino acids, there are healthier sources for that (sans sucralose, acesulfame potassium, and fillers like "polydextrose thickener" and "anti-caking agents.") Trust me, they don't care if it cakes or not.

You're also taking in a lot of polyunsaturated and monounsaturated fats. You want primarily saturated fats and omega-3. Omega-6 is to be avoided. Fish oil and flaxseed oil are high in Omega 3. Coconut oil is almost entirely saturated fat. You can get a jar of virgin organic unrefined coconut oil at Trader Joe's for six bucks. Bacon and bacon fat are also your friends. Fatty cuts of meat are where you want to be, not chicken breasts.

You also need to roughly triple your sodium intake, because your kidneys are flushing electrolytes in the absence of carbs. You'll need bouillon cubes or a tolerance for salty water. I'd also double your magnesium, for the same reason. Not all magnesium supplements are made equal. Magnesium taurate and stearate are best for absorption. I take this stuff.

Not to shill, but I bought this a couple of weeks ago, and I've been pretty happy with it.

I've never bought an unflavored protein isolate before. No discernible flavor by itself, I've been mixing with milk to make a 'super milk' when I use it.

Thanks man! I just started eating keto today. And tomorrow I will start working out (damn homework). Excited to start working out again! Haven't since last football season.

Is this a good protien powder?

You have been a lot of help!

Have some Gold!

Interesting read, I drink a chocolate protein shake with a blended banana and sometimes peanut butter when I'm done working out. The extra chocolate might be redundant for me?

As for the "fad" fitness. People gravitate towards them because they work for a startling number of people. Same reason everyone was doing the Atkins a few years back. It worked for a lot of people. Not everyone has the know-how or patience to sift through all the bad fitness advice and people would much rather have someone lay down the law for them and tell them what they need to do in a nice neat readable format sort of like our FAQ. I also find that the lifestyle change comes naturally when people get serious about any of the above programs.

I have a GearFit2. Try MyFitnessPal app. I know that when I connected my GearFit2 it gave me a FREE year prem access to MFP. Maybe it will do it for you.

I recommend isopure for protein shake. I've been doing it for a month now. Add some heavy whipping cream and coffee to it to really make it good.

https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0?th=1


For snacks, try mozzarella cheese sticks or sugar free jello.

I'll have to check that out. I found this Nature's Best Zero Carb Isopure on Amazon and it looks pretty good. Plus 50g of Protein per serving! I'm going to order it soon and try it out.

If you want to do a whey protein, I've been using Nature's Best Perfect Zero Carb Isopure. Tastes good and doesn't have anything ketoers don't want.

If you like ON Gold Standard then keep an eye on the 10lb bags on Amazon:

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000GIQT2O/

In the last month I have twice found the 10lb bag, in both double rich chocolate and vanilla ice cream, for $75 (current price is back up to $97 though). If you like ON then it is worth keeping an eye on Amazon and buying a few bags whenever the deal comes up.

I found something really close to the label you showed; the BodyTech Whey Tech Pro 24 French Vanilla web site nutrition figures show the following differences.

• 120 Calories instead of 110 Calories in your picture
  
• 25 mg cholesterol versus the pictured 40 mg
  
• 150 mg sodium versus the pictured 160 mg
  
  The carb numbers between what I found online and your picture stays the same though, so it should be really close to the same as what you photographed.
  
  I weighed out a level 1/4 cup of ProMix whey powder as 20 g on my scale; let me know if your powder weighs out differently.
  
  Took out the blueberries, subbed in the whey powder I described above, and it drops off 0.5 g net carbs per 16-slice serving; that is, 3 g per slice. Detailed nutrition figures:
  
  
• Calories 154
  
• Total Fat 14 g
  
• Saturated Fat 7 g
  
• Monounsaturated Fat 2 g
  
• Cholesterol 56 mg
  
• Sodium 91 mg
  
• Potassium 41 mg
  
• Total Carbohydrate 4 g
  
• Dietary Fiber 1 g
  
• Sugars 2 g
  
• Protein 5 g
  
  Top three ingredients that contribute the most net carbs are:
  
  
• Cream cheese at 16 g
  
• Almond meal at 3 g
  
• Flax meal at 3 g
  
  One possibility to reduce the net carb count even further is to use 1/3 fat whipped cream cheese and try to reduce the overall mass of cream cheese, but I'll have to fiddle with some experiments using your recipe to see if that works at all. For all but the most hardcore keto folks who are on a 20 g daily net carb limit though, I think 3 g net carb per slice is acceptable; I just happen to be in that hardcore group so that's why I'm carefully calculating the numbers. :-) Thanks again.

Maybe add a little but over extra water in the event that got cold.

Don't get me wrong, nothing turned out perfect but it was all edible.

EDIT: This was the protein powder I used.

http://www.amazon.com/gp/product/B000MAK59O?psc=1&redirect=true&ref_=oh_aui_search_detailpage

Tastes like nothing, good caloric rate, good protein rate, and the texure is pretty damn good.

Buy bulk supplements 90% whey unflavored. Mixes perfectly in water and doesn't have a taste really. I like it because I can save my calories for delicious food instead of less shitty tasting whey.
https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ

I enjoy Optimum Nutrition. Amazon.com (subscribe and save if I can). This is what I get. Buy in bulk and save ;)

http://www.amazon.com/gp/product/B000GIQT2O/ref=oh_details_o04_s00_i01

I'm sure that any paleo "purist" would probably argue that protein should be sourced entirely from whole foods. However, for different reasons among different people, not everyone can do that. Hemp protein is quality but it's kind of high in omega 6 (inflammation) and a bit pricey. Your best bet is finding high quality whey protein ISOLATE and I will shamelessly plug NOW foods. Their protein is affordable, flavorless (no aspartame, sucralose, etc), and high quality. It's probably your best bet. Add some blended fruit or cocoa to get your own shakes.

Is whey isolate "paleo"? Probably not. However, I haven't noticed any problems with adding it back in to my diet.

i checked to see if anyone posted this, i guess a lot of people dont know about it. NOW Foods Whey Protein Isolate. Takes on the flavor of whatever you add to it, mixes incredibly easy, no sugar or unnecessary carbs, just a good ol 25 gram protein per scoop. Has great reviews on amazon as well

http://www.amazon.com/Foods-Whey-Protein-Isolate-100%25/dp/B0015AQL1Q/ref=sr_1_1?ie=UTF8&qid=1310956480&sr=8-1

Oh that's a landslide for chicken. It's one of the reasons for why it's one of the go-to means for bodybuilders. 113g tofu has about 11g protein. 113g chicken has 26g protein. Calorie wise that same amount of tofu/chicken is 103/124 respectively. But if you want to maximise your protein intake and minimise your calorie intake, then why not consume pure, microfiltered whey protein powder? The unsweetened stuff like this has 105 calories for 25g of protein.

But look at the price. It's infinitely more expensive. Portion, wise, though, you get 14 servings. So roughly $1 a portion. Whilst the tofu would be ¢45 at the lowest, ¢70 at the highest. A chicken breast you can get maybe two portions out of it. I don't know what it goes for off the top of my head though.

Do you mean Isopure Zero Carb Protein Powder?

I use that too - it's great stuff. They have a bunch of flavors, the chocolate and strawberries and cream are my favs. Combine it with some heavy whipping cream, ice, and a sugar substitute in a blender you get a pretty good smoothie going on.

I was using this before i started keto, and im still using it. Its the most delicious thing ever. And it doesn't even taste bad with just water (always heard that protein is horrible with water and before keto i always drank it with milk) but it was great. Not exactly low-carb, but it smells and tastes almost like Nesquik.

The protien powder I purchased came in a 3lb container which is plenty big enough to mix up a batch for a week at a time: http://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Pounds/dp/B002TG3QPO

One week of chow filled that up about halfway.

I also used the 2lb container for this protein powder and had plenty of room for a week as well: http://www.allstarhealth.com/de_p/14876/BODYSTRONG_100PERCENT_Whey_Protein.htm

Then, you just weigh out your ingredients and add them to the bottle and give it a good roll around on the floor. Shaking just makes it all dusty when you open it, so rolling it is better.

I store the scoop outside and give it a roll or two before measuring out the weight of powder needed for the shakes.

I just use an oster blender. Add the cream and oil I need for the servings I'm making, add the powder and add water to the top and blend.

Someone suggested the oster milkshake blade: http://www.oster.com/parts-and-accessories/blenders/oster-blender-milkshake-blade/006670-000-NP0.html and it makes a very nice frothy shake!

I make 3 shakes at a time in a 6 cup blender jar, divide it into 3 parts and add water in each bottle until they are full.

Then I let it sit for at least 30 minutes (normally overnight) before I consume it.

This recipe at https://www.certainlyketo.com/keto-pumpkin-swiss-roll/

Cake Ingredients

• ½ cup powdered erythritol We use this
  
• 2 Tbsp. unsalted butter softened
  
• ½ cup pumpkin puree
  
• 3 eggs
  
• 2 tsp. pumpkin pie spice
  
• 1 cup almond flour We use this
  
• 2 Tbsp. unflavored protein powder We use this
  
• 1 tsp. baking powder We use this
  
• 1 tsp. vanilla
  
• Filling Ingredients
  
• 1 ½ cups heavy cream
  
• 2 oz. cream cheese (softened)
  
• 2 Tbsp. unsalted butter (softened)
  
• 3 Tbsp. powdered erythritol We use this
  
  Instructions
  
  

1. Preheat oven to 350°F.
   
2. In a medium bowl, mix together softened butter and powdered erythritol until well blended and smooth.
   
3. Add pumpkin puree, eggs, and vanilla to butter mixture and blend well.
   
4. In a separate bowl, add almond flour, protein powder, and baking powder. Mix together with a fork to blend.
   
5. Add dry ingredients to wet ingredients and mix until well incorporated.
   
6. Line a cookie sheet with parchment paper and spray parchment paper with cooking spray.
   
7. Spread the cake batter across the entire cookie sheet evenly.
   
8. Tap the cookie sheet on the counter a couple times to get out any bubbles and to even the batter out. Put it on the middle rack of the oven.
   
9. Bake for 10-15 minutes. It will spring back a bit when touched and a toothpick comes out clean when inserted into the center of the cake.
   
10. When cake is done, let cool for 5 – 10 minutes. After it has cooled for a few minutes, roll the cake with the parchment paper, starting from the short end. Try to make sure that the roll is tight as you roll.
    
11. Leave on the counter to cool completely, at least 1 hour. Make the filling as the cake cools.
    
12. Filling Directions
    
13. Place softened butter and cream cheese in a medium bowl.
    
14. Beat butter and cream cheese together until smooth.
    
15. In another bowl, add heavy cream and beat until whipped cream.
    
16. Add the whipped cream to the butter and cream cheese mixture.
    
17. Add powdered erythritol and beat all together until smooth.
    
18. To Assemble
    
19. After the cake has cooled and the filling is made, unroll the cake gently so that it does not crack.
    
20. When completely unrolled, spread the filling over the whole cake, leaving a bit of space at the end without filling.
    
21. Roll the cake back up without the parchment paper. Make sure you keep it tight, but not too tight because the filling will spill out.
    
22. Wrap it in plastic wrap.
    
23. Place in the refrigerator for a couple hours to overnight to set.
    
24. Garnish with a dusting of powdered erythritol (optional).

Has anyone tried the ON Natural Whey Protein? I love the ON extreme milk chocolate but I'm curious as to whether the natural version tastes the same.

Cant help on the cream, I just use heavy cream from the nearest supermarket (just remember to check for the sugars, some brands add it for sweetness or something).

For protein, I like this stuff: https://www.amazon.co.uk/gp/product/B000GISU1M/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

I like the flavour as it is, add to almond milk or water for a kinda disgusting but more keto friendly shake, or treat yourself to some real milk! 24g of protein per 30g serving, only 1.2g of net carbs, 1.1g of fat and 113 calories.

Keep going on keto, lost like 44lbs (20kg) on it so far

Hello! I come from r/weightroom to bring you the information you seek. A favorite over there is Optimum Nutrition 100% Whey Gold Standard. Many people, myself included, favor the Double Rich Chocolate flavor. It isn't super expensive as protein goes - a couple of folks below me have posted Body Fortress, which is $15 for a 2lb tub. ON is $20-25ish for a 2lb tub depending what flavor you get, and I've seen the prices on Amazon fluctuate a bit. The cheap Walmart stuff works fine, but I find ON tastes better.

Personally, I prefer my protein supplements to be just protein (not a complete/balanced meal replacement). I get other macros (& additional protein) from other sources/foods. It's easy for supplement makers to use cheaper ingredients as fillers while charging more (by volume) for the overall product.

I like NOW Foods natural unflavored whey protein isolate.
Only 2 ingredients: whey isolate & soy lecithin.
No fillers. No flavors.
25 grams of protein per 28-gram scoop.
Amazon usually has it at a good price for a 5-pound jar.

I also like Muscle Feast unflavored casein.
Only 2 ingredients: micellar casein & soy lecithin.
No fillers. No flavors.
20 grams of protein per 22-gram scoop.
Amazon usually has it at a good price for a 4-pound jar.

Of course, being unflavored, these have a very bland taste - which is fine with me because I add other stuff to my shakes before mixing/blending & drinking (like a banana, or some blueberries, maybe some cocoa powder, maybe some almond butter, etc.).

Bulk Supplements 90% clean whey

it doesn't clump, it mixes well with any liquid, it's especially good with unsweetened almond milk

it's like water downed milk with tap/bottle water (which is what i use if I'm at work)

Protein powder? I use this kind because it truly is flavorless, so I can add it to pretty much anything, be it sweet or savory, without affecting the taste of the food at all IMO.

BulkSupplements CLEAN Whey Protein Powder Isolate 90% (1 Kilogram) https://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_cp_apa_Vu4GxbGJKY4RT

Ok so it's doesn't taste "good" with water because it doesn't really taste like much. It's flavorless (kind of) so i mix it with dannon trip 0 greek yogurt and oatmeal for a power breakfast but it's also great in smoothies!!

One breakfast/recovery smoothie I love to have when I wake up or after the gym is as follows:

• 1 cup of unflavored almond milk (no sugar)
  
• 1 scoop of Naked Whey (or Optimum Nutrition, Vega One, whatever your preferred protein powder source is)
  
• One heaping spoonful of peanut butter (freshly squeezed from your local grocery store, may need to go to a higher end place to find the stuff that has 0g sugar)
  
• Couple spoonfuls of oatmeal
  
• Handful of berries
  
• Half a banana
  
• Dash of cinnamon for flavor
  
  Its a sustainable, tasty daily smoothie that is low in sugar (only sugar is from berries and bananas if you source the rest of the ingredients correctly), high in protein (~30g+), has a small amount of good carbs and healthy fats (oats and peanut butter).

I read all of the PMs, there's definitely some great info here! Thank you so much for taking the time to send that. I think either the problem might be 1) pistachios are too high in carbs and I shouldn't eat them and/or 2) the labels on the food I ate today didn't provide all the info needed to correctly calculate net carbs.

One big question i have is when a label says Carbs 3g but sugars 1g and doesn't list any other source of carbohydrates, what do you count? 1 or 3? See here for an example: https://www.amazon.com/OPTIMUM-NUTRITION-STANDARD-Protein-Chocolate/dp/B002DYIZH6?th=1

Thanks again!

I'm about to pick up my second go around of protein and with that "study" that was talking about what's in proteins I'm a little concerned. It seemed like Jym protein is the "best" in terms of knowing what's in it. However, it's a little more expensive and since I'm a beginner, I figured that a cheaper protein wouldn't be terrible.

So, I originally decided on ON hydrowhey and Cellucor Casein.

My goal is to start sort of lean bulking but more focused on the bulk part of that. So, what got me kind of confused then was in that thread talking about the different types of protein MyProtein was mentioned where I can get 11lbs for $60. So I can get over double the amount of protein (my casein and whey) for the same price as one tub of Whey.

Is that too good to be true? What's the consensus on MyProtein?

Lastly, do I need BCAA if I'm on a bulk?

NOW Isolate. It's not too expensive if you get the 5-lb tub, but you may want to get the smaller tub just to try it out. The macros are pretty good too: 110 calories for 25g protein with minimal ingredients.

http://www.amazon.com/Foods-Whey-Protein-Isolate-Pounds/dp/B0013OWAB4

I use NOW unflavored whey protein isolate. Doesn't taste that great with just water but it does the job. Plus you can mix it into just about anything without affecting the flavor too much. Best part is its around 80 bucks for 10 pounds. I like to mix it into my oatmeal or blend it with some berries and yogurt. http://www.amazon.com/Now-Foods-Protein-Isolate-10-Pound/dp/B000MAK59O

Isopure Zero Carb Protein Powder - expensive up front but the price per gram of protein is cheap in the long run.

Look for bogo deals on cheddar cheese at the food store, Cabot is yummy.

Celery, radishes, red cabbage, and broccoli are healthy food staples.

I have used some of their other products, but BulkSupplements seems to be pretty good. BulkSupplements Whey Protein Isolate.

Thanks for the tip! I can get 5lbs of that one for the same price as 3lbs of the Isopure:
https://www.amazon.com/Foods-Whey-Protein-Isolate-Packaging/dp/B0015AQL1Q

Looks like I'll just need to account a bit for…

Calories (1x serving has 110 cal, so reduce my heavy cream and such)

Sodium & Potassium… hmm. Not sure how best to account for that. Is an additional 6% and 12% DV of each a huge deal? (Anyone? I really don't want to go the DIY route. -_- )

1x serving in each of my three KCs would get me an additional 75g of protein, for a daily total of 152, about right in the middle of the Keto Calc's min and max for me. So that's good. (And I can always adjust that down to less than 1x serving.)

Protein isolate is a type of protein powder. Definately don't cut essential fats or nutrients to replace with proteins. You want to focus on getting essential fats, nutrients, and protein while limiting carbs as much as you possibly can to achieve your goal (essentially a keto diet). You're gonna want some low calorie whey protein powder. This stuff should do the trick, but it will probably taste like sour milk. Disclaimer: if you are young (under 20), make sure you don't limit your caloric intake too much as this can hinder growth and development.

Nah stay away from that ! I have never heard of the brand in so many years...

UN, ON and Arnold are the go to ... Muscletech and Cellucor are pretty solid too !

Stay the fuck away from generics. You could fuck up your liver bigtime...


Yeah man ! PM me anytime... I aint a pro like Suhas but I am more than qualified to help out. Also do check out r/fitness and subscribe to a couple of no bullshit youtube fitness videos for form checks ... buffdudes is an awesome channel that would help you !

NINJA EDIT : since i got so any many pings regarding subscription ... Refer the above comment for it ! Also here is what i am subscribed to.. http://www.amazon.in/Optimum-Nutrition-100%25-Whey-Standard/dp/B002DYIZH6/ref=sr_1_2?m=A14UQ4H17XUX90&s=specialty-aps&ie=UTF8&qid=1474277121&sr=1-2
It is unavailable as of now! But you can try for other brands here http://www.amazon.in/ref_dynamicbrowse4x1/b/ref=s9_acss_bw_ln_x_3_1?_encoding=UTF8&ie=UTF8&node=1374491031&pf_rd_m=A1VBAL9TL5WCBF&pf_rd_s=merchandised-search-leftnav&pf_rd_r=0NDDVDS8N1KDJA3MSC81&pf_rd_t=101&pf_rd_p=990675327&pf_rd_i=1374489031

I use Scivation Xtend BCAA + Energy about 15-30 mins before my workouts. It is sugar free and calorie free and has about 125 mg of caffeine.

EDIT: It helps replenish electrolytes as well, so you don’t get the keto flu.

If you want protein plus BCAAs I use Isopure Zero Carb Protein

Nature's Best Perfect Zero Carb Isopure, Creamy Vanilla, 3 Lb Bottle https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_awd_.ugdub15FRAKZ

Anything with good reviews on Amazon is probably fine. I go with this stuff, which I think is the best whey isolate (no additives).

I been loving on the now sports whey isolate. Dutch chocolate 2g carb. 2g dietary fiber. Natural vanilla 2g carb. 1g dietary fiber. They also have an unflavored version that's less then 1g carb. I get mine at natural grocers for 37 buck a 2 pound tub. Amazon 67 bucks for a 5 pound tub.http://www.amazon.com/Foods-Whey-Protein-Isolate-Packaging/dp/B0015AQL1Q/ref=sr_1_7?ie=UTF8&qid=1411870693&sr=8-7&keywords=now+foods

I really like this stuff: https://www.amazon.com/dp/B0015AQL1Q/ref=cm_sw_r_cp_apa_ttzvyb2QKKP2X

Is got zero additives and is just whey isolate. The isolate part is just how the protein is taken from the milk, and actually helps break down the lactose. Which I like Cuz my stomach gets upset when I have too much!

The other reason I like this one is its unflavored (basically tastes like watered down milk, no fake vanilla flavor). This means I can add it to chocolate milk, strawberry milk, yogurt oatmeal or even a blended coffee drink. :)

Don't be too intimidated by the size. A serving you add to a drink is a rather large scoop. I was surprised how fast I went through it.

There are a few books by vegan ironman triathlete Brendan Brazier that could help you... the first one that comes to mind is Thrive Fitness. I use products from his nutritional supplement line Vega but I don't have specific nutritional guidelines to follow. I am a female and I pole dance regularly, which is basically strength training. I use his pre-workout energizer and add creatine, and I have the protein powder with almond milk and more creatine after a workout.

I'm no expert on nutrition, but I've been using this whey protein isolate by NOW Foods. It is very nearly straight whey, mixes well, and tastes good.

As I understand, that standard ratio for OHP:Bench:Squat:Deadlift is 2:3:4:5.

And although it's not in your brand, I highly suggest ON Double Rich Chocolate with milk. Fucking delicious. I get 200g of protein daily from these shakes.

https://www.amazon.com/gp/product/B0015R26V8/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Isopure is what I drink. Many different flavors. With that said, you need to actively work on getting your protein from MEAT. Be a carnivore my friend :)

I don't know a lot about the differences between the two, as I only take whey isolate. This is the best bang for the buck that I've found, and as it takes on the taste of whatever you mix it with, it can always taste great (mixed with bananas, chocolate, nutella, etc.)

I read the ON comments on Amazon, where I buy mine. There are many suggestions regarding the different flavors and which are gluten free etc. You can search the 4k+ comments for the word "flavor"
http://www.amazon.com/gp/aw/d/B000QSTBNS
I've only ever ordered the extreme milk chocolate, which is yummy.

Rice protein will not help with insulin resistance. What will help is daily exercise, weight loss and eating less carbs. I know it sounds like the same old same old doctors teach, but that's pretty much it(easier said then done). As for a quality protein powder, I prefer Isopure Whey powder. Pricey but worth it.

I use the Natural line of the ON whey protein. Still good stuff & doesn't have the artificial sweeteners or additives in the formula. Vanilla seems to be good for flavor (haven't tried the other kinds).

http://amzn.com/B003KD8B14

I buy NOW Foods unflavored whey and it's pretty great. The artificially flavored powders were making me nauseous so I had to switch.

http://www.amazon.com/gp/aw/d/B0013OWAB4/ref=ya_aw_oh_pii

I recommend the Isopure brand of protein powder because it has zero carbs. https://www.amazon.com/Isopure-Protein-Powder-Vanilla-Packaging/dp/B000E95HP0/ref=sr_1_1_a_it?ie=UTF8&qid=1481608389&sr=8-1&keywords=isopure+zero+carb+protein

I also like that its not very thick, you can get 50g of protein from ~1.5 cups of water and its very thin and I've enjoyed most of the flavors I've tried.

I use this stuff: NOW Whey. It works great, but is a little bit expensive. I hate all the flavored proteins and this is by far the best unflavored I've found. I just wish it was cheaper. The last time I bought it, it was $45, but its gone up to $53.

I highly recommend the Isopure.
http://smile.amazon.com/gp/product/B002TG3QPO/ref=oh_aui_detailpage_o05_s01?ie=UTF8&psc=1

-

26g of protein for 1 heaping scoopful (29g), 0g net carb.

-

This recipe could work in one of those bottles. I just love my NutriBullet and I have the "on the go" function if I want to run out the door after blending it up really quick. Which by really quick is a five second pop on the base.

SAME HERE! I LOVED the little chewy, sweet treat as a quick meal replacement, but noticed a complete stall. As soon as I cut them out, I broke out of my plateau.

An instapot or slow cooker can provide tons of options for easy, weekly meal prep. If you need something more compact or “portable”, you can also look into r/ketochow or a protein shake like zero carb isopure https://www.amazon.com/dp/B0015R26V8/ref=cm_sw_r_cp_api_i_CchYCbX1T6DTK :)

Also, there are plenty of really good tasting proteins out there. I usually stick to chocolate (hard for them to mess up), and go with brands like Optimum or Dymatize. You can add some cream to it to up your fat macros and improve flavor/consistency as well. You could also try keto chow.

I'm not bothered about it being in a bag or not, but can you at least get a bag with the same amount that the tubs usually have?

Basically, this is what I was hoping to get once I had gotten a little extra money: https://www.amazon.co.uk/Optimum-Nutrition-Standard-Chocolate-Protein/dp/B002DYIZH6

If you can get anything from this website the same size as that, wither it's in a tub still or a bag, please let me know because it may be cheaper than this. Thanks! :)

Amazon has Optimum Nutrition at 15% off with Subscribe and Save. After the order ships you can cancel the subscription and still keep the discount. This is the best tasting I've had over a 4 year period and you will not find it cheaper anywhere else.

http://www.amazon.com/gp/product/B000GIQT06

Protein powder is great for this. I use the Isopure Low or Zero Carb on workout days and I've found it helps a lot.

Its probably a safe bet to buy something more well tested like ON Gold Standard.

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6

I did exactly what you want to do the first time, got 5 pounds Whey Gold from Optimum Nutrition and Universal Creatine, and yes, i did do the loading phase for a week, then i reduced the intake to 5g a day, it does work, you have a lot of energy and feel like you can weightlift more.

My advice is, skip the creatine powder, and wait till you run out of protein, then get protein powders like MuscleTech NitroTech Whey Protein Powder, as it already has creatine in it, remember that creatine is not water soluble, so when you take creatine, you have to add water, stir it, drink, then stir it again, and drink until you are done, having in it in a protein shake solves that problem.

Creatine is not a miracle supplement, so i don't see why would someone spend $20, maybe $30 on creatine, when you can get in included in your protein shake.

This one. It's cheap, effective, and delicious.

I don't take any supplements during the day. I take a multivitamin, fish oil pill, and potassium supplement after my first meal. The protein I use is Isopure. Super cheap in bulk and every flavor is good so far.

https://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

http://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
In fact I have to buy more anyway. I usually also get the creatine, and glutamine, but not sure what you need. Hope it helps

Chicken breast or turkey breast as a staple for one of your meals will help a lot. Chicken breast has approximately 25g protein per 4oz serving at only around 120 calories. Typically I eat double that for dinner every (or almost every) night. I also eat cottage cheese, jerky, lunch meat, string cheese, greek yogurt (Yoplait has 100 calorie greek yogurt with 14g of protein per serving). I also drink milk with dinner and that provides a little protein as well. Protein shakes can also add some substantial protein in your diet as well, such as this one (24g protein for 120 cal) or this one (30g protein/140 cal).

I use Isopure Zero Carb. It helps me so much and it tastes fine, especially blended with an ice cube or blended with heavy cream and/or sugar free flavorings.

I've found that protein shakes can feel the need for a sweet tooth, I've been drinking these my first 2 weeks, mostly at night when the cravings of something sweet comes up.

https://smile.amazon.com/gp/product/B005E2WNOU/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

They also have good vitamins and minerals in them, so that's a plus.

Some of them even have no carbs at all.

Ok, awesome. Is this the right english version? http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=sr_1_1?ie=UTF8&qid=1397884701&sr=8-1&keywords=optimum+nutrition+whey+protein

Isopure Whey Protein Isolate, Unflavored, 1 Pound (Packaging May Vary) https://www.amazon.com/dp/B00SCO8AA8/ref=cm_sw_r_cp_apa_J0fNzbF8MZMN0

This is what I ordered. Got the 1 pound to try it. I know people say it is flavorless but I completely disagree. It tastes like peroxide to me. I definitely have to mix it with other stuff. :)

I honestly don't think you need the preworkout supplement. You're not a body builder. Eat some eggs and greek yogurt in the morning, they'll give you the energy you need and won't weigh you down in the gut during those cardio heavy workouts.

This is the protein powder I used: http://www.amazon.com/Optimum-Nutrition-Standard-Chocolate-Packaging/dp/B000GIQT2O

Cheap in bulk and the industry leader in terms of accuracy. It's what I'd recommend.

I wouldn't say it'll make you fat, but consuming too much just isn't healthy.

As for a shake or smoothie that tastes great with low calories I'd recommend making a shake consisting of:

• protein powder
  
• PB2 Peanut butter
  
• Spinach (sounds weird, but it doesn't really have a taste)
  
• Ice
  
• Almond milk
  
  This is usually my go-to for something that tastes good, and is filling also.

I use Crazy Richards Pure PB Plus and mix it with either Walden Farms Peanut Spread for some amazing low carb peanut butter. Bonus if you want to make it a fat bomb add in cocunut oil and refigerate or freeze.

I also use Designer Protein Lite Chocolate Cookies - it's okay. I'll throw that in a spinach/almond milk smoothie or make ice cream bars with it.

I did just order some ISOPure Zero Carb - vanilla and cookies and cream - never used it before but I have only read good things about it.

I get the Isopure Zero Carb from Amazon. Their "Subscribe and Save" is usually the lowest price I can find, and they have a lot of different flavors and sizes.

I have a very strong tasting grated Parmesan cheese, so if I want a less strong flavor, I cut it in half and then added:

• 1/4 cup unsweetened coconut milk
  
• 1/4 cup coconut flour
  
• 2 eggs

I like Unflavored NOW Foods Whey Protein Isolate (Amazon). It blends easily with different kinds of food and doesn't add that weird sweet flavor of regular protein powder.

Does anybody have a suggestion for a whey protein that is: 1. unflavored 2. low cholesterol 3. has a good ratio of AA's

I'm worried about all the heart problems that body builders are having, and I wonder if the cholesterol in high protein diets contributes to it

edit: The best thing I've been able to find is http://www.amazon.com/gp/product/B0015AQL1Q/ref=ox_sc_act_title_2?ie=UTF8&m=A3C0J8P73PANDM

This is the one I personally use. It's reviewed well and the number one seller on Amazon.

It's pretty similar nutrition as 4oz of boneless, skinless chicken breast. 120 calories, 1.5g fat, 3g carbs, 24g protein per serving.

Oh okay, I was looking into this and was wondering if anyone else on here has done research into it or anything. It looks pretty good, but its real expensive for the amount of servings you get. And yeah I think that the rice stuff is an incomplete protein which may be why its so cheap

Costco Canada appears to only have vanilla

Your best bet will be Amazon at CDN$79.94 for 2.27kg. And they have nearly every flavor variety.

Prices fluctuate. Here are some brands that are commonly recommended or that I've used.

Bulk Foods Direct

Hard Rhino (isolate, concentrate)

NOW isolate (Amazon, SupplementWarehouse)

Looks like Hard Rhino just increased their prices again ._. For some reason SupplementWarehouse seems to have reduced their price... I hope I don't regret pointing this out.

Protein powder is normally low in calories and won't "bulk" you up. It is however delicious and very filling. Most people around here (including me) recommend Optimum Nutrition as it mixes well and has very few additives.

What are your guy's favorite protein powder flavor? I just tried Whey On Extreme Milk Chocolate and it tastes soo good!

Just asking so I can get some future flavors for consideration.

As others have said, protein shakes. But I'll go ahead and link the stuff I use because it's awesome, and zero carb.

Also to note, fat intake isn't a goal, it's a limit. Coming in short on your fat intake is totally fine.

Why don't you just buy pure whey isolate?

It's brutal to drink but its free from any additive

Something like this

http://www.amazon.com/ProMix-Grass-Fed-Whey-Protein/dp/B00GXLFUUA/ref=sr_1_4?s=hpc&ie=UTF8&qid=1421445140&sr=1-4

I generally stick to Optimum Nutrition 100% Whey Gold Standard, and I get it from Amazon. I find it mixes easier than other protein powders, and I like the carb to protein ratio.

Link

My favorite smoothie recipe: 1 banana, 1 scoop whey protein powder, 5ish frozen strawberries, and some milk. Play around with frozen blueberries, mango chunks and cherries, too.

I used to do this with the 5 lb tubs, but ON pulled their stuff from Amazons subscription program. Did they reinstate it?

Edit: Yes. Looking at the item on Amazon, it costs $105 (way more than 15% over what you're showing) and there doesn't seem to be any subscription option. How did you do this?

My favorites:

https://www.amazon.com/dp/B002U7YZXY/ref=cm_sw_r_cp_api_i_rNRQCbA0ZRD02

https://www.amazon.com/dp/B009OJ8USC/ref=cm_sw_r_cp_api_i_fORQCbATAA5FW

Also really good blended together with some almond milk and ice.

It was this product:

https://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

It is supposed to be ultra-filtered, and I used it for years with zero problems, but a while back they clearly decided to lower their quality standards and it became unusable for me (I'm 100% lactose intolerant).

Pretty shitty because it was a great product for a long time.

https://www.amazon.com/dp/B002DYIZH6/ref=cm_sw_r_cp_api_i_aWc2DbHWT58S3

I use the double rich chocolate flavor. Others have sucralose which can disagree w stomachs. Based on this recipe you may find it a touch chalky but I’m sure adding a nut butter would probably hide it entirely. I omit for calories. It’s definitely the least chalky one I’ve tried (Vega and Pure Protein).

One thing that I do during the work week to save time is have protein shakes for breakfast and lunch. I use this protein powder because it is high in protein, low in carbs, and still relatively cheap. I'm not saying that you have to have protein shakes for breakfast or lunch, just consider it as a viable meal substitute that takes no time at all to ingest. I also tend to cook in bulk, so that when I do cook I have leftovers for a few days.

As far as food in the house goes, I basically ate all of my non keto food before starting keto. Whether or not having these foods in your house will be a problem is a matter of self control and will power. For me personally, having them in my apartment would be a deterrent. I buy most of my meat in bulk, freezing some if I am unable to cook it all at once. My friends don't eat keto, but I haven't had any problems finding a way to accommodate myself in social situations. I hope this helps!

Ok, I've only tried two brands and I like both of them.

Isopure is highly recommended and costs 79c/oz (at this size)

Pure Protein is what I've bought more of, as it's only 64c/oz (at this size)

I use Ispoure Zero Carb Vanilla. One serving is two scoops, 50 grams of protein, and 240 calories. Better yet, I can get it in two days on Amazon Prime.

In a pinch when I'm really low on both calories and protein, a couple scoops with some hwc and a TBSP of peanut butter in the blender with a couple ice cubes is money! Trust me on this.

https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1496373311&sr=1-2&keywords=isopure&th=1

(hope the link works)

I use Isopure Whey Isolate. It contains 0 carbs which makes it a lot easier to fit to your macros since carbs are not hard to come by and can be harder to cut down on to fit.

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

I used Naked Whey http://www.amazon.com/NAKED-WHEY-Grass-Fed-Protein-Powder/dp/B00NBDMN8U/ref=cm_cd_ql_qh_dp_t

They also have a sampler pack if you are nervous shelling out the money. But it is huge and will last many months. It tastes amazing and is very smooth. I add the protein to everything. And since it is only whey, it doesnt hurt my stomach that much. DO IT.

I have some lactose-intolerant friends that are completely fine with whey protein isolate. As long as he makes sure it's isolate, it should be fine - I use this brand.

Yes, 3FUEL is expensive. Grass fed whey protein hydrolysate (cost driver), MCT's from coconut milk. A good balance of macro nutrients, with minimal sugar - at a premium price. "Balance" being based on Zone 40/30/30 Diet. (9g carb, 7g protein, 1.5g fat = 1 block)

Price per serving:

[Xendurance] (https://www.xendurance.com/protein-chocolate)- 4g carb 20g protein 2g fat - $2.13

[Progenex Recovery] (https://www.progenexusa.com/products/recovery?variant=1705200484361) - 9g carbs 23g protein 1g fat - $2.17

[3FUEL] (https://3fu3l.com/collections/cyber-monday-2017/products/3fu3l-vanilla) - 20g carbs 20g protein 5g fat - $2.32

[Optimum Protein Powder] (https://www.amazon.com/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B000GIPJY8) - 3g carbs 24g protein 1.5g fat - $0.74

[Soylent] (https://www.soylent.com/product/powder/) - 41g carbs 20g protein 20g fat -$1.83

[Naked Whey] (https://www.amazon.com/NAKED-Undenatured-Grass-Protein-Powder/dp/B00NBDMN8U) - 3g carbs 25g protein 2g fat - $1.12

[Vega Protein] (https://www.amazon.com/Vega-Protein-Greens-Vanilla-Servings/dp/B00MYRXIIS) - 5g carbs 20g protein 1.5g fat - $1.20

[Stronger Faster Healthier] (https://www.amazon.com/Protein-Chocolate-SFH-Artificials-servings/dp/B072KL928F) - 4g carbs 23g protein 2g fat - $1.79

I like the gold 100 when vanilla ice cream. Pair that with unsweetened almost milk and it tastes like a vanilla milkshake!! I typically do two scoops with a little over a cup of almond milk.

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Vanilla Ice Cream, 5 Pound https://www.amazon.com/dp/B000GISU1M/ref=cm_sw_r_cp_apa_.xpdAb81QS5JD

Did you know Amazon will donate a portion of every purchase if you shop by going to smile.amazon.com instead? Over $50,000,000 has been raised for charity - all you need to do is change the URL!

Here are your smile-ified links:

https://smile.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

---

^^i'm ^^a ^^friendly bot

I've been ordering this stuff. I'm on my 2nd bag of it, the 10lb size takes forever to run out of.

Makes a pretty nice shake with plain milk and cocoa powder.

This is the kind I hear the best things about: Isopure

OK, with the proviso that you shouldn't drink your calories, use sweeteners, YMMV, &tc.

I used this in combination with coffee and was totally satiated. Fifty grams of protein, 210 calories, and enough sweetness that I didn't miss not having lattes (I'm allergic to chocolate and lactose intolerant.)

To make it creamier you can add ice and nut milk, though it's not totally necessary. I would suggest using water chilled in the fridge instead of cold tap water, even if it's filtered.

This is the one I use for frying and it works great.

Yeah, I concur on Vega. My weapon of choice being this one though. Pea/Rice protein mix has a great AA profile, I gather. And I find it (the Vanilla Vega Sport in particular) unusually drinkable, for a non-soy all-veg powder. I don't mind drinking Vega's vanilla pea/rice powder at all. Which is saying something. Because there aren't a lot of drinkable powder's in its category.

We used to use these for one-week batches at Custom Body Fuel. They're great.

Try making a protein shake. I use Isopure Zero Carb.

• 1 cup Almond Milk
  
• 1 scoop Isopure (half a serving)
  
• 2 Tbsp Heavy Whipping Cream
  
• Sweetener to taste
  
  From here you can mix it up however you want. Add peanut butter powder, sugar free syrups, cocoa powder or instant coffee.
  
  Blend!!
  
  This should give you another 250 Calories at least, more if you use two scoops of protein powder.

I use Whey Protein Isolate (any brand should work, check the ingredients) which doesn't have lactase and has never caused me issues as a lactose intolerant gal.

Also, if you are lactose intolerant and haven't tried using lactase pills, you really should. I had to stop eating cheese/ice cream/milk products when I became lactose intolerant, but then I discovered these pills and now I just pop one and get to enjoy these foods again.

I like this stuff... All natural.
http://www.amazon.com/dp/B000GIQT06/ref=rcxsubs_mys2_product_title

I do the same thing with isopure zero carb protein powder, and it is also delicious!

https://www.amazon.com/Isopure-Protein-Powder-Vanilla-Packaging/dp/B002U7YZXY?th=1&psc=1

Possibly off topic as I've never used that website before. But this is the protein that I use:

http://www.amazon.com/gp/product/B0013OWAB4/ref=oh_details_o06_s00_i00?ie=UTF8&psc=1

It's a relatively pure isolate. It mixs well in water or milk and doesn't taste horrible. Goes good in shakes too.

That's a problem. Thank you for bringing this to my attention. I ended up getting this powder https://www.amazon.com/gp/aw/d/B00SCO8AA8/ and a $5 blender bottle. Hope this one is ok.

I asked as I do DIY keto soylent. My current recipe results in 15 net carbs. I was investigating if the cost differenceof swapping out to something like Isopure zero carb to bring that down to zero net carb would provide noticable value to justify.

I did lurk at zerocarb, but they seem focused on animal only consumption from what I can tell, to the extent of excluding fiber, etc. Not sure that's for me.