Keto: Take Out The Guesswork

In this article, I want to share what three days of Keto ‘ish’ looks like for me. I’ve cycled in and out of keto for five years now. One of the main things I’ve learned is that keto is great. But what’s better?

Ketoish. It’s the best of all worlds. By staying ketoish I stay in ketosis almost all the time, I can accomplish my goals way easier than if I was to try anything else. I eat primarily fats throughout the day, lift in the evening, then eat more protein at night and enjoy a little carbs post-workout too. A little is the keyword there. If you shuttle a bunch of sugar into your mouth at night, here’s what happens. That shuttle system derails and causes a trainwreck of insulin when it reaches its destination.

The plan is to eat just enough to satiate cravings and to make sure the carbs are of at least decent quality. We’ll get into what types and quality of carbs — not just complex vs simple, but micronutrient profiles as well — in a different post, though. 

Today is about giving you a starting point. Maybe you’ve already started keto and it sucks. Maybe you love it, but you wouldn’t mind changing it up a bit. Or maybe you have considered transitioning, but the idea of never eating a piece of bread again is daunting. I get it. There’s a reason “bread and butter” is a thing. Because bread and butter is delicious.

Read on. 3 days of ketoish eating awaits.

Day 1: Low-Carb, Mostly Keto

Upon waking: Hydration Cocktail

• 16 ounces water (room temperature)
• ¼-½ tsp Himalayan Sea Salt
• ½ lime (juice)

Breakfast: Professor Xavier’s Favorite Coffee (because we can’t call it bulletproof)

• 6-12 ounces coffee
• 1 tbsp grass-fed butter
• 1 serving Bucked Up MCT Oil Powder

Mid-morning snack (if needed): 1 serving of one of the following

• Macadamia nuts
• Walnuts
• Brazil nuts
• Pecans
• Hazelnuts

Lunch A: Meal Prep Option:

• 4-8 ounces chicken thighs (boneless or bone-in)
  • Cooked with 1 tbsp olive oil
  • Seasoned with Tennessee Whiskey Buck Season
• 1 avocado
  • Make it guacamole with some sea salt and Tequila Lime Buck Season!

Lunch B: Fast Food Alternative: 

• Lettuce wrapped burger (almost anywhere will do this now)

Mid-afternoon snack: 

1. Buck Feed Protein
2. Keto Protein

Pro tip: Blend with some iced coffee for a delicious treat

Pre-workout: Options are boundless. For someone who wants the ultimate “pump” though

• Bucked Up Pre-Workout
• PUMP-OCALYPSE

Intra-workout: 

• BCAA Original Formula

Post-Workout:

• Buck Feed Protein 
• ALL BULK NO BLOAT

Dinner: If you’re going to have carbs this post-workout dinner is the place to do it. But don’t go overboard! You’re looking to keep it around 30 grams

• 4-8 ounces grass-fed beef
  • Cooked with 1 tbsp avocado oil
  • Seasoned with Asiago Jalapeno Buck Season
• 1 slice sourdough bread 
  • Topped with delicious grass-fed butter
• 1 cup Pan-seared cabbage

Netflix and Snack: this is the GOAT of ice cream options for those who miss ice cream but want that creamy goodness

• Arctic Zero Chocolate Peanut Butter ice cream
  • Microwave for 30 seconds
  • Put into a big enough Tupperware or bowl
  • Mix in 1-2 servings of peanut butter
  • Freeze for the desired amount of time
  • Enjoy 

Bedtime Beverage Mix:

• 1 serving Bucked Up Collagen
• 1 serving Organic Greens

Day 2: Keto Plan…Mostly

Upon Waking: Hydration Cocktail:

• 16 ounces of room temperature water
• ¼- ½ tsp Himalayan sea salt

Breakfast: 

• Coffee or tea — stevia is okay
• 1 whole avocado

Mid-morning snack (optional): Bucked Up Keto Protein 

Lunch A: Meal prep option

• 4-6 ounces chicken breast
  • Cooked with 2 tbsp of olive, grapeseed, or avocado oil
  • Seasoned with Texas Bayou Buck Season
• 1-2 servings leafy greens
• Go ahead, live a little. Throw in some blue cheese dressing

Lunch B: Fast food option:

• Salad from Chipotle or the equivalent
  • Avoid adding beans, rice, etc (obviously)

Mid-afternoon snack:

• 1 serving nut butter
  • Go for almond butter, cashew butter
  • Try to avoid the two big brands…you know which ones I’m talking about

Pre-workout: If you want a truly intense, skin tingling workout

• 1 serving WOKE AF 
• 1 scoop Bucked Up Raw Beta-Alanine

Intra-Workout: especially great for fat burning

• RACKED BCAA

Post-workout: 

• Buck Feed Protein
• ALL BULK NO BLOAT

Dinner: 

• 6-8 ounces baked boneless pork ribs
  • Cooked in olive oil
  • Seasoned with Hawaiian Barbecue Buck Season — you’re welcome
• 1-2 servings Baked Asparagus
  • Sprinkle some parmesan on there
  • Lather up cooking oil
  • Season with some Butter Herb Buck Season
• Carbs (optional): ½ – 1 cup mashed sweet potatoes
  • Cooked with 1 tbsp grass-fed butter

Netflix and snack options: not all of them. Choose one

• Homemade popcorn
  • Himalayan sea salt
  • Grass-fed butter
• Dark organic chocolate — a small amount

Bedtime Beverage Mix:

• 1 serving Bucked Up Collagen
• 1 serving Organic Greens

Day 3: See? Eating Ketoish Can Be Delicious

Upon Waking: Hydration Cocktail:

• 16 ounces of room temperature water
• ¼- ½ tsp Himalayan sea salt

Breakfast: 

• Coffee or tea — stevia is okay
• 2-3 whole eggs
  • Cooked in grass-fed butter
• Some bacon…because, bacon

Mid-morning snack:

• 1 serving Keto Protein
  • Throw in some more coffee if you need

Lunch A: Meal prepped (for some curry-ish deliciousness)

• 4-6 ounces chicken of choice 
  • Cooked with 2 tbsp of grass-fed butter
  • Seasoned with Thai-Phoon Buck Season
• 2 tbsp sour cream
• 1 cup squared zucchini squash

Lunch B: Fast food alternative

• Have you had an Unwich from Jimmy John’s? They’re delicious

Mid-afternoon snack:

• 1 can tuna
  • mixed with some good old fashioned mayonnaise (the real kind)
• Or skip the snack and go straight for a crisp, refreshing can of Bucked Up Energy

Pre-workout: If you need all the focus

• 1 serving BAMF
• 1 scoop Exogenous Ketones

Intra-Workout: 

• Water. Lots of water. 

Post-workout: 

• Buck Feed Protein
• ALL BULK NO BLOAT

Dinner: Prepare to have your mind blown (this is the masterpiece of keto meals)

• 8-12 ounces grass-fed ground beef
  • Cooked with 1-2 tbsp olive oil
• Seasoned with:
  • Himalayan sea salt
  • The Heat Buck Season
  • Tequila Lime Buck Season
  • Gratuitous amounts of Pepper Jack cheese melted over the top of the beef (or stirred in) 
  • Cook up some bacon, tear it into pieces and throw it in the mix too
• If you’re feeling a little carby, throw in ½ cup of refried black beans

•  
• 1 avocado worth of guacamole
  • Tequila Lime Buck Season
  • Himalayan Sea Salt
  • Lemon or Lime squeezed
• 1 tbsp sour cream
• Pork Rinds 

Netflix and Snack: If you’re still hungry, you’re an animal. But, here’s a fun snack anyway. Mix the following ingredients together:

• 1-2 servings of nut butter of choice (I prefer creamy for this)
• ½ cup of frozen organic blueberries
• ⅓ scoop of Bucked Up Keto Protein

Bedtime Beverage: 

• 1 serving Bucked Up Collagen
• 1 serving Organic Greens

Ketoish: Keto For Those Who Want To Last More Than One Month

Ketoish isn’t hard. You simply time carbs around training sessions, stick to more quality foods, allow yourself to be human, and unlike typical diets like “clean eating” you can actually eat solid food that tastes great — as opposed to sawdust chicken breast and steamed broccoli. And you don’t need to track everything you eat. Because you’re human, not a machine. It’s about applying your knowledge then eating intuitively.

Have any questions you think need to be in the blog? Feel free to leave a comment and let us know! And until next time, Stay WOKE (AF). Learn about (and bust) keto diet myths. Read about keto fat loss.