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[QUOTE=DMurph51;757391933]if your maintainence is at 3.5k+, then eating at a sub 2k deficit is terribly unhealthy. dont eat at more than a 500cal deficit in a day.[/QUOTE]
How can I accurately assess my maintenance calories?
I would LOVE to think that my maintenance is over 3.5k, but I really cant see how.. I know that big fellas at my weight probably have, but I am new to lifting.. Have done road cycling for a few years though.
At 238lb, I have seen wildly varying figures for maintenance from the 3.5k as above to 2.5k which is the norm for a "normal" male..
Cheers =)
Edit: Woo first on page 100 =D
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[QUOTE=mattward1979;757395523]How can I accurately assess my maintenance calories?
I would LOVE to think that my maintenance is over 3.5k, but I really cant see how.. I know that big fellas at my weight probably have, but I am new to lifting.. Have done road cycling for a few years though.
At 238lb, I have seen wildly varying figures for maintenance from the 3.5k as above to 2.5k which is the norm for a "normal" male..
Cheers =)
Edit: Woo first on page 100 =D[/QUOTE]
read and use the calculator included in this guide: [url]http://forum.bodybuilding.com/showthread.php?t=784518[/url].
when you are asked to enter weight, be sure to input lean body mass, not scale weight.
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[QUOTE=DMurph51;757401923]
when you are asked to enter weight, be sure to input lean body mass, not scale weight.[/QUOTE]
That gave me a target of 2341 ex PWO shake to lose.
Seems I should be eating more! Woo =D
Love this eating plan!
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Dropping too far below maintenance is not good, but I suspect that many people have a lower maintenance then they think. To be blunt, if your maintenance really was over 3500 cals, the chances are that you wouldn't be overweight.
There are a lot of calculators out there which seem to be based on 15+ calories per pound of total bodyweight which, if you commute to an office job, is just too high. Only someone who is breastfeeding twins or had a job digging ditches or something similar, can eat like that without gaining weight.
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[QUOTE=Eileen;757594493]Dropping too far below maintenance is not good, but I suspect that many people have a lower maintenance then they think. To be blunt, if your maintenance really was over 3500 cals, the chances are that you wouldn't be overweight.
There are a lot of calculators out there which seem to be based on 15+ calories per pound of total bodyweight which, if you commute to an office job, is just too high. Only someone who is breastfeeding twins or had a job digging ditches or something similar, can eat like that without gaining weight.[/QUOTE]
damn. i gotta have me some twins, or really go HAM on dat dere bulky time
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[QUOTE=Eileen;757594493]Dropping too far below maintenance is not good, but I suspect that many people have a lower maintenance then they think. To be blunt, if your maintenance really was over 3500 cals, the chances are that you wouldn't be overweight.
There are a lot of calculators out there which seem to be based on 15+ calories per pound of total bodyweight which, if you commute to an office job, is just too high. Only someone who is breastfeeding twins or had a job digging ditches or something similar, can eat like that without gaining weight.[/QUOTE]
Yeah the 1750c figure seemed too low, and the 3500c seemed too high. And as with all good stories featuring porridge and bears, the one in the middle seemed just right! (That keto calc is very good!)
I have shifted my tracking technique slightly, and I will aim for the 2300c figure but NOT factor in exercise as a "bonus" to my daily intake, but rather keep the same slightly below maintenance level each day, and let the workouts aid the weight loss.
Does this sound like a feasible idea?
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Sounds perfect. Go by what works for you, not the numbers in a calculator. As a general rule, on keto, you can be guided by your hunger. If you are never hungry, your calories are too high. If you are starving, they're too low, and like Goldilocks, if you are hungry coming up to mealtimes, then you are just right.
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[QUOTE=Eileen;758038093]Sounds perfect. Go by what works for you, not the numbers in a calculator. As a general rule, on keto, you can be guided by your hunger. If you are never hungry, your calories are too high. If you are starving, they're too low, and like Goldilocks, if you are hungry coming up to mealtimes, then you are just right.[/QUOTE]
Thanks for the help, both of you =)
Reps all around!
Ill let you know how I get on before I do my first carb up in 9 days time!
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would someone be able to give me a basic meal plan for sunday to friday then friday night to saturday night? please.
Im 204lb roughly 16%bf.
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Eggs for breakfast, fish and salad and olive oil dressing for lunch, steak and broccoli for dinner, Whey and dextrose PWO.
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Hey guys. Anyone can tell me what we do on friday? Any special adaptations to renter ketosis? Or just eat the same as monday-friday + no working out?
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Is there any other startup for keto other than the 3 day one ... where you have to do weight lifting/HIIT in the morning?
Or can you just jump right in?
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[QUOTE=Restraint;760142723]Is there any other startup for keto other than the 3 day one ... where you have to do weight lifting/HIIT in the morning?
Or can you just jump right in?[/QUOTE]
you dont need to follow that. you could just start eating at the 65/30/5 fat/pro/carb ratio and eventually you'll enter a ketotic state.
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Hey guys, I'm 183cm/6ft, ecto body and currently at 80kg/175ish lb, started bulking middle March at 64.5kg/141lb, I'd say my body fat is around 18ish% up from 11.5% at 64.5kg.
I was keen on starting a keto diet late November (hopeing to be around 83kg) under the impression that I'd be able to drop off about 6-7kg/13-15lb in under a month of strict dieting once my body had made the fuel source switch, however the vibe I'm getting from this how to is that it isn't possible.
So my question is how long of a time frame am I looking at to be able to get sub 10% bf?
And if my bodys fuel source is ketones which arn't really found in muscles then how come I just can't starve my self while keeping up adequate protien once my body has gone from carbs to ketones while still maintaining muscle mass? (srs)
Cheers
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0.5kg per week, so 12-14 weeks? (Assuming more at the start and less at the end for an average of 0.5)
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[QUOTE=sikbrah;760777203]Hey guys, I'm 183cm/6ft, ecto body and currently at 80kg/175ish lb, started bulking middle March at 64.5kg/141lb, I'd say my body fat is around 18ish% up from 11.5% at 64.5kg.
I was keen on starting a keto diet late November (hopeing to be around 83kg) under the impression that I'd be able to drop off about 6-7kg/13-15lb in under a month of strict dieting once my body had made the fuel source switch, however the vibe I'm getting from this how to is that it isn't possible.
So my question is how long of a time frame am I looking at to be able to get sub 10% bf?
And if my bodys fuel source is ketones which arn't really found in muscles then how come I just can't starve my self while keeping up adequate protien once my body has gone from carbs to ketones while still maintaining muscle mass? (srs)
Cheers[/QUOTE]
Weight loss depends on how much you have to lose and how strict you are. And of course, how happy your body is to shed the fat. A 20 year old guy will lose a lot faster than a 50 year old woman.
You can starve if you want. That's really what PSMF is. But you'll find you are hungry a lot, and your workouts will suffer.
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Does it really matter what kind of carbs you eat if u stick to 65% 30% & 5% ratio in combination with cutting 20%?
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It may not affect ketosis, but in a calorie deficit, you need to eat the best quality nutrition you can get for your calories. You can't afford empty cals. Plus, a bag of spinach gives you a lot of food as well as a lot of micronutrients for not many carbs.
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Ok I get that. I will make sure to think about it. I noticed I end daily eating the following (almost every day for the last three days):
- Salmon (smoked or cooked)
- Olive oil
- Herring or other fish
- Mussels
- Sardine in vegetable oil
- Chicken
But I read someone saying that I should eat different type of fats (red meat as well). Is there a truth behind it? (i heard it is also import in order not to affect s*xual performance while being in Keto).
Another question is: if I eat under 60% fat will this get me out of ketosis? "sometimes" i am having trouble getting the 60% and I get like 55% or 58 max especially when i am cutting and trying to eat more protein in order to keep muscle mass.
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Personally, I go for 65% fat, but a bit less isn't a big deal.
Lots of fish is fine. I would just throw the odd steak in there, but I wouldn't worry about it. And most people find that their testosterone goes way up on keto, which should make your partner very happy.
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I should have bough the mayonaise (or so I was thinking). I wanted to buy then i looked at the nutritional info and I thought: no way I am gonna lose weight if i am gonna eat that.
The thing is I have been avoiding red meat for the last couple of months trying to lose weight but I guess I should give Keto a "Real" try and go for it.
Could you please tell me if I should add the following to my grocery list:
- sucuk (turkish sausage because they taste good with egg in the morning lol)
- mayonaise
- steak (you already told me that)
- bologna
(the reason I am asking as i mentioned before is that I have been told for the last couple of years that these things make me fat)
I bought cheese two days ago and still got the one with a bit less fat :s
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You can eat mayo and those other things, but you have to count the calories. The danger with them is that you can easily eat a huge number of cals without noticing if you don't count. Weigh or measure. But tuna and mayo is a lot more filling than tuna on its own.
Mind you, I'm not fond of mayo myself, I'd rather use the calories to make an olive oil and vinegar salad dressing to eat with my big green salad.
What level of calories have you set?
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I honestly do not know. Someone in the nutrition section calculated it for me and told me 2200 calories.
Then someone else told me since i am "obese" i should not eat more than 2000 calories.
And now I notice sometimes I eat 1800, sometimes 1600 and sometimes even less. I dunno myself; i think i want things to happen quickly.
I do not need to have mayo and such in my food ( i use mostly olive oil and nuts for my fat and cheese).
The problem is that i do not know what my expectations should be and i think that's the reason every time my diet goes wrong.
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If you don't know, then 2000 is a good starting point. On keto, you can be guided by your appetite. If you are not hungry, don't eat. Wait until you are hungry again. Don't worry, your body won't let you starve, even if it seems there are long gaps between meals or you are eating less than normal.
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12 Days into my Keto diet, and to be honest I am not seeing any results, so I am worried about my first carb up....
I started at 238lb, and I am now 232lb, and this loss came in the first few days, presumably as water loss... I havent lost anything this week at all.
I stick to 2000 cals a day and make sure my macros range between 35/5/60 and 30/5/65.
My food intake is counted throught the MyPlate application, and all the foods I enter are verified for accuracy.
I have checked myself with Keto Sticks every day, and sometimes an hour or so after a meal with a new ingredient to assess my sensitivity to certain foods, and make sure that I have not been kicked out of keto at all.
For workouts, I have adhered to the recommended sets on page 1, and I always try to lift to failure on my last set to really deplete as much glycogen as I can!
My worry is that with a carb up, I will put back on the water weight + body mass and end up heavier than I was before with no appreciable loss of fat or gain in muscle/definition.
Am I expecting too much of this eating plan? Or is it just not for me?
Cheers.
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[QUOTE=mattward1979;762389933]12 Days into my Keto diet, and to be honest I am not seeing any results, so I am worried about my first carb up....
I started at 238lb, and I am now 232lb, and this loss came in the first few days, presumably as water loss... I havent lost anything this week at all.
I stick to 2000 cals a day and make sure my macros range between 35/5/60 and 30/5/65.
My food intake is counted throught the MyPlate application, and all the foods I enter are verified for accuracy.
I have checked myself with Keto Sticks every day, and sometimes an hour or so after a meal with a new ingredient to assess my sensitivity to certain foods, and make sure that I have not been kicked out of keto at all.
For workouts, I have adhered to the recommended sets on page 1, and I always try to lift to failure on my last set to really deplete as much glycogen as I can!
My worry is that with a carb up, I will put back on the water weight + body mass and end up heavier than I was before with no appreciable loss of fat or gain in muscle/definition.
Am I expecting too much of this eating plan? Or is it just not for me?
Cheers.[/QUOTE]
Try to hold of on the carb-up if u can most ppl go 3-4 weeks at first. Its not a miracle diet, takes time.
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What he said. People get all excited about keto because of the quick weight loss, which we all know is water. But the real advantage is that it's sustainable in the long term, and it's a healthy diet.
If you are not hungry, don't force yourself to eat 2000 calories. Keto is nutritionally dense, you may be getting all you need in fewer calories. Your body will not let you starve.
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Hi All,
This is my first attempt at writing a keto diet. I'm using it for trimming. My maintenance is 2996 cal so I assumed -20 % of this to cut bringing it too 2397 cal. I based my f/p/c split at 60/35/5. My diet plan is as follows.
Calories Protein(g) Carbs(g) Fat(g)
Meal 1 - 7.30 am
3 whole eggs 441 28.7 0.5 36.3
2 strips bacon 99 15.5 1.7 3.2
tablespoon olive oil (not cooked) 161 0 0 18.2
Meal 2 - 11.30 am
24 Almonds 173 5.6 1.4 15.8
Cheddar Cheese (28.35 g) 115 7.5 0.1 9.6
Meal 3 - 2.30 pm
Chicken breast (250 g) 262 55.7 0 4
1/2 cup broccoli (35.5 g) 9 1.2 0.4 0.1
1/2 cup cauliflower (35.5 g) 8 0.8 0.7 0.1
2 tablespoon caesar dressing 119 0.8 3 11.5
Meal 4 - 4 pm
Minced meat (80 g) 142 16.1 0 8.6
Cheddar Cheese (28.35 g) 115 7.5 0.1 9.6
TRAINING - start 6-6.30pm
Meal 6 - PWO
Dextrose (15 g) 60 0 15 0
Scivation Whey (30 g) (1.5 scoops) 120 30 0 0
Meal 7 - 60-90min after PWO shake
Tuna in oil (185 g, drained) 225 33.6 0 9.8
Mayo (2 tablespoons) 296 0.6 0.9 32.8
Brocolli (2 cups) 22 2 1.6 0.4
Total 2367 205.6 10.4 160
Convert to calories 822.4 41.6 1440
Percentage 34.74% 1.76% 60.84%
Note: I didnt include dextrose in the carbs total but i made it contribute to the total calories.
The supplements that I also take are: multi vit, vitC. I'm thinking of taking creatine particularly ker-alkali (tablet form).
I do have a few questions:
1) I struggled to get to the 5% mark for the carbs. Is it important or preferred that I do have it at 5 %???
2) I'm thinking of decreasing the protein in the PWO shake to 25 g as i think 30 g might be a bit much in terms of protein conversion to glucose.
3) I have scivation xtend. Will taking 2 scoops with the PWO shake spike my insulin levels too high via L-Leucine? Is it even necessary to take this??
4) Since its my first time undergoing a keto diet i dont plan refeeding on the weekend until I've gotten over the induction period.
I'll be training 5 times a week. Training one muscle group per day and on those smaller muscle groups some brisk walking for a max of 20 min on a treadmill (no more than 3 times a week cardio).
5) When i am ready for to refeed what do my macro splits become? I've read a few variations in the forums and im not sure which to follow just yet. I may need to do a bit more reading. Also do you go straight to the refeed macro straight after your workout, say, on friday night?
6) Am i lacking in any important food group? I think I've covered all the bases but please enlighten me if i haven't it will be appreciated. I've just noticed Eileen that you have 65 % fat....o_0 I followed what was prescribed by shadowwalker021
7) Say i want to switch back to a glycolytic diet (40/40/20) how would i go about it?? Gradually increase my carb content while decreasing my carb content? Say 5% increase and decrease until i get the desired macro's? or can i switch straight away?
If there's anything else anyone can offer it would greatly appreciated :) I know this is lengthy but I hope at least the answers i get out of this will help others reading the thread.
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Finished my first carb up on Saturday evening, and so far no adverse reaction such as weight gain or bloating.. but none of the benefits either like a pump or energy boost =)
Ah well, will lift harder this week and see how next weekend feels.
I only managed to eat 600g of carbs in the 36 hour carb up though as it was a MAJOR struggle to force that amount of food in my face!
Should a lot of the carbs come from supplements or directly from dextrose powder? I cant imagine eating a couple of Kilos of rice in 36 hours is much fun.
I resorted to whey shakes with 50g of oatmeal and maple syrup to get my carbs up!
