KETOGENIC HIGH PROTEIN DIET FOR PEOPLE WHO LIFT HEAVY WEIGHTS AND WANT TO LOSE WEIGHT, WHILE KEEPING THE SAME LEVEL OF POWER AND STRENGTH

 MY NEW KETOGENIC DIET HIGH PROTEIN DIET FOR PEOPLE WHO DO KETO DIETS AND WHO LIFT HEAVY WEIGHTS OF 1350 CALORIES AND 34% OF FATS, 52% OF PROTEIN, 7% OF CARBOHYDRATES

Total calories of the whole diet:  1550
Total grams of fats: 60
Total calories from fats: 540
Percentage of fat calories: 34% fat calories
Total grams of Protein:  220 grams of protein.
Calories from protein: 880 calories
Percentage of calories from protein: 56%
Fat percentage and protein percentage: 97%
Percent of carbs: 3%


MEAL # 1: 12 NOON (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoons of butter (20 grams of fats, 200 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)
1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1
Calories: 650 calories.
Grams of fats: 35
Grams of protein: 75

MEAL # 2: Mid-afternoon, 1 hour after MEAL # 1
2 Scoop of whey protein powder (200 calories, 50 grams of protein)

Nutrition info for Meal # 2
Calories: 200
Grams of fats: 0
Grams of protein: 50

MEAL # 3
9 ounces of chicken (dark meat roasted) (500 calories, 70 gr protein, 25 fats)
2 slices of american kraft cheese (100 calories, 9 grams of fat,  6 grams of protein)

Nutrition info for Meal # 3
Calories: 600
Grams of fats: 25
Grams of protein: 70

MEAL # 4: At night

1 Scoop of whey protein powder (100 calories, 25 grams of protein)

Nutrition info for Meal # 2
Calories: 100
Grams of fats: 0

Grams of protein: 25

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

EXERCISE ROUTINE: 

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

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

Aerobic exercise 2 hours

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

Fast walking 1 hour

SUPERMAN ROUTINE FOR THE MIND



BOOK READING LIST (THERE ARE MANY BOOKS AND PHILOSOPHERS THAT I DIDN'T INCLUDE IN THIS LIST.  BUT THAT YOU CAN BUY AND READ, LIKE GOETHE, SCHILLER, KANT, HERDER, DELEUZE, GALIANI, HABERMAS, LA ROCHEFOUCAULD, LA BRUYERE, ETC.  IF YOU WANT MORE SUGGESTIONS OF PHILOSOPHERS RELATED TO THE SCHOOL OF PHILOSOPHY OF THE SUPERMAN.  JUST GO TO THIS LINK WHICH IS THE CENTRAL PAGE OF NIETZSCHE (THE MOST IMPORTANT THINKER OF THE SUPERMAN) AND GET MORE SUGGESTIONS WRITTEN TO YOUR RIGHT-HAND SIDE:  http://www.amazon.com/Friedrich-Nietzsche/e/B000APYT8O/ref=ntt_aut_sim_3_1

BOOK READING ROUTINE: 

Mondays, Tuesdays, Wednesdays, Fridays and Saturdays (Rest from book-reading thursdays and sundays)

Read 2 sessions a day, for first week.  Start with each session lasting 25 minutes.  Add every 2 weeks 5 minutes.  To each book-reading session so that the eye-muscles can get used to longer reading times.  Untile you reach sessions of 1 hour.  2 times a day, for 5 days.  Remember to rest from book-reading and exercise on thursdays and sundays)

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

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






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