Keto for women?

[IronChica]

Have any of you ladies been a a keto diet?? If so what are your meals plans? How many calories did you intake per day??Carbs?? Did you find that it helped you loose fat??Gain muscle?? How long did you waite before you had a cheat day and what did you allow yourself on this day? What do you eat/drink before and after your workouts??

Presently i work out 6 times a week with weights and do cardio 3 times a week. I am looking to loose a bit more weight and gain more muscle while i am at it.

I am however stuck in a world where it seems that i need to starve myself all day on rice cakes and salads. I eat 5 small meals a day at the moment with complex carbs such as rice or whole grain breads and veggies but i am thinking of cutting the bread and maybe the rice out. Any advice for me???

[aprildawn]

Where's the protein? You won't be able to gain (or even maintain) muscle without adequate protein.

[Ezri]

I already eat lots of protien. Usually from chicken breasts eggs cottage cheese leen red meat. I've looked into getting some protien from soy products but i was told that it contains too much estrogen, and isn't a good source of protien. I eat carbs now as well but i am thinking of limiting my carb intake and doing the whole keto highfat high protien low carb intake. Is this adviseable??

[MsFit]

I've done the Keto on and off for a while and it's been great for leaning up and getting hard. I like it, but I find that it gets old fast, not much variety and I'm still hungry shortly after eating.

I mainly incorporate it for pre-contest; weaning off the complex carbs and replacing them with non-starchy veggies, then blending the fat in until it's basically protein and fat.

I took one up day and carb loaded until noon, then I went back on the Keto. I found anything more bloated and smoothed me out.

I kept my carbs at 7-10% and balanced my protein and fat from that. I'll have to search my dieting journals for my complete macronutrient breakdown, I can't remember right now.

I'm not knocking keto at all, I really like it, but I find it hard off season and get better results from it closer to contest time.
MsFit

[freakboybbg]

if you are not getting ready for a show, try carb manipulation for six weeks then off a week then back to it. Keep your protein the same day in day out but rotate your carbs say 175g 125g 75g 75g then back to 175 its a 4 day rotaition and it works real well for all of my female clients. you always need carbs post workout also. the days that are low carbs make sure you take in a good % of carbs postworkout.