New to Keto

[miket67]

Hi guys, I stumbled onto this thread and was immediately intrigued. I've heard of the Atkins diet of course, but the twist of the carb up really got my attention. (why didn't I think of that? :) ) Although I don't consider myself a body builder I do enjoy keeping fit and eating healthy.

Some background on me.

I'm 40 years old and have always carried around some extra weight. From a high of around 210, which for 5'6" is pretty bad, I've trimmed down to around 190 by resistance training, cardio, and a healthy and lean diet, most of the time as I do have a habit of over indulging a bit too much. After about 2 years of this the truth is I feel like I've plateaued. I also am sick and tired of grilled chicken salad, tuna with lemon, oatmeal, egg whites, etc...

When I came upon this topic I have to say my eyes were opened. Reading posts from body builders who eat steak, sausages, whole eggs, butter, fat and still got lean certainly go my attention.

I've been eating a keto style diet for the past week now and after a few screw ups, (didn't see the carbs in bbq sauce until it was too late for example) I think I'm starting to get the hang of it. I dropped 3 lbs in this first week and have eaten foods I've denied myself for years. I'm in a better mood and seem to be feeling more sociable too. I have to say, after just this short time I'm ready to give keto a real run for my money.

Okay, so the basics are 55-60% Fat 40-45% Protein 5% Carbs <30g

So at my current weight of 188 I should eat about 1880 calories:

188g protein - 752 kcal
30g carbs- 120 kcal
112g fat- 1008 kcal
--------------------------
1880 kcal

I'm not going to carb up this week as I want to see if I lose a little more weight first. I also want to make sure that I'm stocked with some good healthy carbs for this. I also am not sure of what day I want to use, probably Sunday as that's my night off work, yup, I'm a graveyard shifter.

Workouts will go something like this:

T or W Legs-Shoulders-Abs

T or W Chest-Back-Arms

Saturday - bodyweight circuit depletion workout

Cardio will be thrown in there a couple times a week when I have time and am in the mood. lol

A couple of questions for the experts if you don't mind.

1 What happens if my fat for the day is more than 60%? Can too much fat throw me out of keto?

2 I've read that the first part of the carb up should be high GI carbs and the second part low GI. Anyone have experience with this?

3 Why haven't I heard of this idea 'til now????? LOL

[miket67]

Since going keto I've been eating some really strange food combinations. For example I just made a hot dog, broccoli, and cheese omelet. Covered it in mustard and it was D-E-L-I-C-I-O-U-S!!!

Do you think the waitress at the diner I sometimes go to will get freaked if I ordered one?

[randyrock]

Maybe you should avoid carb-up for the first few weeks, then start it slowly. Although everyone is different.

[miket67]

Maybe you should avoid carb-up for the first few weeks, then start it slowly. Although everyone is different.


Good advice Randy, I think that's what I'm going to do. I'll take a few weeks to adjust to the diet, figure out some quick meals, and get back into a lifting routine. I'll work a protein shake into my diet, I've been having trouble eating my required 188g of protein. I also want to make sure I'm actually in ketosis and not just shoveling a bunch of fatty food down my throat for nothing.

Anyway, it's breakfast time for me so off to eat some sausage + eggs, mmmmm.

Q for Randy. How long have you been doing keto and what kind of results have you had?
I want to try to get trimmed down by summer time. Last year I did the P90X workout system and got some great results, but I still had a layer of fat over my stomach that just wouldn't seem to budge. I know I have some pretty developed abs under there because I can feel them. My aim is to actually be able to SEE them for the first time in my life. LOL

take care all,
MIKET67