I got you AC. No prob.
Ok, here's what I did. This actually isn't a Keto diet, even though it may appear to be. There are plenty of fats and carbs for sufficient energy and health. One of the best and most efficient nutrient ratios is 60-20-20. The reason for this is because your body can assimilate two macronutrients very efficiently, and three can overload it if they are all in higher amounts. John Berardi wrote an article on gluconeogenisis and the three macronutrients in regards to fat loss and lean muscle accrual. I designed this based on some old stuff from John Mccalum along with some of John's writings and some research I found from WebMD. I hate low carb diets, but I'm very carb sensitive. The whole idea was to get carbs in the morning, having moderate amounts of fat and a whole lot of protein. The power butter, eggs, meat, and milk have fats in them, along with Protein. I make sure to do 15-20 minutes of cardio after my upper body training sessions, and I do the olympic lifts, as this diet would be useful pre-contest or pre-strength competition, it will only be used for one-two months.
The tabs are from a company called Beverly International, and yes they have 5 g protein per tab. You take four at a time and you have twenty grams of protein.
I made a slight adjustment to the last meal, which is a protein shake, I am taking two fish body oil tabs to maintain proper insulin levels as I sleep. Also the added benefits of vitamin C and the fish oil tabs will keep the hormones just humming along all night.
I am using a few other supplements as well. I use DYA Pro-peptide meal replacement, and Muscle Provider from Beverly. Creatine Select from Beverly, 7-Keto Muslean, Lean Out, and the GNC's Mega Men vitamins, which I have to take a single pill three times a d to maintain B vitamins in my system cause this is not a timed delivery system vitamin. This thing works. I've been using it for the last two weeks, and my body fat is dropping my weight is staying the same, lean mass gain, and I am having no health problems at all. I will have my triglicerides and my T levels checked in the next week or so, if I can get an appointment.