Calorie Plans

Calories Plans

Exactly What To Eat.

Go here now and get your calorie target for protein fasting and maintenance by entering your current details.

Use your waist and height on the protein fast or skulpt reading to estimate body fat.

You will now have 3 numbers:

1. Protein Fasting Calorie target (you'll used the same target calories if you do a fat fasting day)

2. Maintenance Calories

3. You will have a rough % bodyfat and a target % bodyfat.

You will have 2 calorie numbers.

You will have a fat %

Points Basics

1point = 1000cals.

So if your maintenance was 2200 cals then 2points is your base so you can eat.

1 - 500g lean mince + 25g butter + 1 600g lean mince = 2.

0.5 - 100ml double cream + 1.5 - 900g Lean Mince.

Healing Days

1 point - 500g Lean Mince/ BBQ Steak, 25g Butter (or fatty meat to this equivalent)

1.5 points - 600g Lean Mince / BBQ Steak, 70g Butter (or fatty meat to this equivalent)

2 points - 600g Lean Mince / BBQ Steak, 150g Butter (or fatty meat to this equivalent)

2.5 points - 800g Lean Mince / BBQ Steak, 175g Butter (or fatty meat to this equivalent)

3 points - 1000g Lean Mince / BBQ Steak, 200g Butter (or fatty meat to this equivalent)

Protein-Based

1 point- 600g Lean Mince

1.5 points- 900g Lean Mince

2 points- 1250g Lean Mince

2.5 points- 1500g Lean Mince

3 points- 1850g Lean Mince

More calorie combinations below.

Extras Calories

0.5 - 100g Double Cream.

0.1 - 1.5 tbs Heavy Cream

0.5 - 400g Greek Yogurt

0.5 - 8 medium eggs, 6 large eggs

0.5 - 4 duck eggs

0.5 - 55g tallow / lard

1 - 225g Bacon

0.5 150g Gelatine / Collagen

0.5 - Small serve soft cheese

What else?

0.1 - Bone Broth x5 serves

0.1 - 200g Berries

0.1 - 30g Essential Amino Acids

0.1 - 25g Glutamine

FAQ's

Any Carb craving solutions?

1. Heavy whipped cream + glutamine

2. Bone broth

3. 2 Hard-boiled eggs with salt

4. Distraction / Training / A walk / Movie etc.

5. Take exogenous ketones or EAA's

What about salad & greens?

Keegan doesn't consume them but small quantities won't change the game unless you have an issue. No dressings. No guilt if you don't have them.

What if it's going too fast?

Keep going or slow down by adding more maintenance days or more calories to your maintenance days.

What if it's not working?

Get more accountability and detail. Decrease your maintenance calories. Increase your sleep.

Is this a linear process?

No, it's not. It will go faster then stop. Then go again. You may need to increase calories or even carbohydrates at some stage before returning to the plan. Life stress and beliefs will play a part. Training quality and sleep will have an impact. So will light exposure. Build strength, health, and purpose and the results will come with time. The fatter you are the easier it is to make change.