- on carb up days do you keep your caloric intake the same as during the week?
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- on carb up days do you keep your caloric intake the same as during the week?
going to try this, can't wait
[QUOTE=SurferDude905;843572501]- on carb up days do you keep your caloric intake the same as during the week?[/QUOTE]
No, carb-up should be a refeed. As a general rule, the more muscle mass you carry, the higher your cals on carb-up. If you have a lot of fat to lose, then carb up at maintenance calories (as opposed to cutting cals), If you are trying to build muscle mass, then raise the cals to 20-30% above maintenance.
[QUOTE=louby;843207451]Hi Eileen, thank you for your response, yesterday weight 60.0k, had coffee black, loads of water and green tea, two small slices cheese, lunch ham, teaspoon almond spread, half small avocade, dinner, two beef rissoles, half small avocade.
scales today 59.8 (something is working), fabulous, today having cuppa, loads of water and tea, ham, two boiled eggs, half avocade, teaspoon almond paste, dinner chicken thigh x 2 with skin on, half small avocado.
thank you, have a wonderful day.[/QUOTE]
Weight today is 59.4. Having everything above, and its finally working, just trying to get a little more fat in, so i might try some butter.
I have heard to carb load on fri and sat and then go back to ketosis diet and that protein -carb shake is good after workout (which I know is usually good to build muscle back upa nd repair)
My quesiton is I am a woman. I want to lose fat and not lose muscle but do not want o get big muscle or get bulky-WHAT DO I DO
10 min of your time would help me a lot in this process.
Do I skip the carb load days on fri and sat if I dont want to bulk my muscle.
My workouts during the week will be more circuts--lighter weights-then sprinting--or body weight reps-with sprinting
QUOTE=fitnessman;438414]I will add one thing. The post training shake is a must. 30g whey and 30g juice. This will NOT take you out of ketosis.
The benefits I have stated over and over. Do not skip the shake!
Think I will make this a sticky.[/QUOTE]
I have heard to carb load on fri and sat and then go back to ketosis diet and that protein -carb shake is good after workout (which I know is usually good to build muscle back upa nd repair)
My quesiton is I am a woman. I want to lose fat and not lose muscle but do not want o get big muscle or get bulky-WHAT DO I DO
10 min of your time would help me a lot in this process.
Do I skip the carb load days on fri and sat if I dont want to bulk my muscle.
My workouts during the week will be more circuts--lighter weights-then sprinting--or body weight reps-with sprinting
I am 5'3" I weigh 144 lbs with 32 percent body fat (what my cheap scale says which is all I can do $ wise)
So I have 2100 cal to maintain 1600 to lose so I need 320 cal from protein and 1280 for fat.
I want to be 123 lbs. How long will this take? After doing this If I eat good carbs before 4 each day and lots of protein and veg this is healthy but will it just make me gain everything back??
QUOTE=fitnessman;438414]I will add one thing. The post training shake is a must. 30g whey and 30g juice. This will NOT take you out of ketosis.
The benefits I have stated over and over. Do not skip the shake!
Think I will make this a sticky.[/QUOTE]
I'm just about 2 weeks into the CKD, so I'm gearing up for the first carb load (if i test positive on ketostix). Right now my goal is just to decrease my BF %. I'm 19, 5' 8 and am 141 lbs with 18% BF which means:
120g fat, 115.62g protein
My friend torrented Rushfit and gave me a copy so I decided I'd do that, combined with HIIT sprints every other day and some HIIT calisthenics before bed (burpees, body weight squats, different pushup variations, mountain climbers etc..)
I was wondering if you guys had any other/better suggestions
Well I am trying to see if I can figure this out...
My Body Weight is: 180lbs
BF% is: 20%
Lean Body Weight is: 144lbs
Maintenance Calories are: 2700
Fat Loss begins at: 2200 calories
Protein that is needed is: 144grams (roughly)
Protein Calories are: 576
Fat Calories are: 1624
Carbs: ...? next to nothing i assume going off the 65/30/5, correct?
Another question I had is, if I am just starting this diet shall I not be doing a carb load up in the beginning first week or two? Just strictly stay to the 65/30/5 until the ketostix shows I'm good to go?
I feel like I'm missing something here?
Hi Eileen,
I have been reading this thread again again... and finally decided to give it a go... started my keto diet last sunday... and ketostix changed colour on wednesday when I checked... That was really a great moment... thanks for your inputs in this forum... those were a lot helpful in many decisions.
Its friday and should do my depletion workout and start the card loading as per plan...
My stats before my queries...
Height: 5, 10"
Weight: 175 lbs (I know I am skinny but just want to loose those ugly love handles)
BF : 12.5%
Workout: 4 times a week
As per calculations...
maintenance : 2300 Calories
Current intake: 2000 Calories
following your 65% 30% 5% rule religiously..
Ok to questions now...
Should I start with a fruit (apple) by evening a couple of hours before training?
I have been taking 30g protien PWO shake... So today should I take 50g protien and 50g Dextrose ?
Finally.. should I concentrate more on complex carbs or simple carbs are equally fine?
Cheers,
A question to all... This is my first weekend into keto... and I did workout four days this week.. should I do a carb up or wait for one more week...? quick answer would be "really" helpful :)
can you really see good results from keto ??? i started a keto diet about 3-4 weeks ago ...but i followed greg ellis' advice on here and basically skipped the carb ups...and for the first 2 weeks i felt great....muscles felt hard and strength was up...but past couple weeks ive felt like crap...no energy ....tired and sluggish in gym.........ive noticed most of your calories should come from fat is that correct ??
[QUOTE=slunt;844776191]I have heard to carb load on fri and sat and then go back to ketosis diet and that protein -carb shake is good after workout (which I know is usually good to build muscle back upa nd repair)
My quesiton is I am a woman. I want to lose fat and not lose muscle but do not want o get big muscle or get bulky-WHAT DO I DO
10 min of your time would help me a lot in this process.
Do I skip the carb load days on fri and sat if I dont want to bulk my muscle.
My workouts during the week will be more circuts--lighter weights-then sprinting--or body weight reps-with sprinting
[/QUOTE]
You are labouring under one of the great misapprehensions repeated by women's magazines. Lifting a few weights will not make you bulky. It doesn't happen by accident or because you have a protein shake.
You don't have enough testosterone to build significant muscle mass without concentrated heavy lifting AND a calorie surplus.
Spending your time in the gym lifting light weights to avoid getting bulky is a waste of your time and effort.
Apart from everything else, women with muscles look really good. Muscle gaves shape and definition to a woman. The sort of female bodybuilder who you see in a few magazines that have freaky muscle definition only got that way because A, they are genetic freaks, B, they have devoted years of their life to lifting thousands of tons of weight, C, they eat and supplement religiously, and D, they can only hold that look for a day at a time. If you met them wearing clothes the following day, you'd be amazed at how ordinary they look.
However, to answer your question, unless you are lifting hard (which you should be, or you are wasting your time), you don't need to carb-up.
[QUOTE=livindagym;845482323]can you really see good results from keto ??? i started a keto diet about 3-4 weeks ago ...but i followed greg ellis' advice on here and basically skipped the carb ups...and for the first 2 weeks i felt great....muscles felt hard and strength was up...but past couple weeks ive felt like crap...no energy ....tired and sluggish in gym.........ive noticed most of your calories should come from fat is that correct ??[/QUOTE]
If you are not eating most of your calories from fat, you are not doing keto. What are you eating?
[QUOTE=thecrazycub;845402833]A question to all... This is my first weekend into keto... and I did workout four days this week.. should I do a carb up or wait for one more week...? quick answer would be "really" helpful :)[/QUOTE]
Wait another week. Four workouts after a lifetime of eating carbs is not enough to fully deplete you. You won't enjoy the second week, but you'll feel the benefit when you do carb-up.
[QUOTE=thecrazycub;845238123]Hi Eileen,
I have been reading this thread again again... and finally decided to give it a go... started my keto diet last sunday... and ketostix changed colour on wednesday when I checked... That was really a great moment... thanks for your inputs in this forum... those were a lot helpful in many decisions.
Its friday and should do my depletion workout and start the card loading as per plan...
My stats before my queries...
Height: 5, 10"
Weight: 175 lbs (I know I am skinny but just want to loose those ugly love handles)
BF : 12.5%
Workout: 4 times a week
As per calculations...
maintenance : 2300 Calories
Current intake: 2000 Calories
following your 65% 30% 5% rule religiously..
Ok to questions now...
Should I start with a fruit (apple) by evening a couple of hours before training?
I have been taking 30g protien PWO shake... So today should I take 50g protien and 50g Dextrose ?
Finally.. should I concentrate more on complex carbs or simple carbs are equally fine?
Cheers,[/QUOTE]
The classic way to do a carb-up is to start with a couple of pieces of fruit before the workout, do a full body depletion workout, have a big PWO shake (50g whey and 50g Dextrose) after it, then eat high carb, moderate protein and low fat for the rest of the carb-up. Finish at bedtime.
I'm assuming the 50g of dex counts for your carb up? And also does anyone have some suggestions for Paleo-friendly carp up days? It seems like it will be a bit of trouble trying to get several hundred grams of carbs without flour of some kind
Oooops.... Started my carb up last night... saw the reply only after taking the dextrose loaded PWO shake... hope a carb up in a week will not cause any adverse effects...
So should I continue with weekly carb up cycle or rather continue on keto for 2 weeks from now?
I duno if its just an illusion but am already seeing very good definition in my legs... and am delighted :)
[QUOTE=Linguine;845581233]I'm assuming the 50g of dex counts for your carb up? And also does anyone have some suggestions for Paleo-friendly carp up days? It seems like it will be a bit of trouble trying to get several hundred grams of carbs without flour of some kind[/QUOTE]
Yes, the 50g counts as part of your carb-up.
Root veg is your friend on carb-up. Lots of potatoes, yams, rice, beans, peas, onions, carrots etc. Are oats considered Paleo?
[QUOTE=thecrazycub;845802843]Oooops.... Started my carb up last night... saw the reply only after taking the dextrose loaded PWO shake... hope a carb up in a week will not cause any adverse effects...
So should I continue with weekly carb up cycle or rather continue on keto for 2 weeks from now?
I duno if its just an illusion but am already seeing very good definition in my legs... and am delighted :)[/QUOTE]
Do your next carb-up on shedule, but really hammer your muscles in the meantime, make sure you are well depleted when you do your next carb-up.
Thanks Eileen... I know you would have heard that a thousand times already.. but I haven't felt this thankful for anyone... at least not in any online community...
I cant do something like what you do for a month or two... answering such silly questions... after 7 years... you really are something!
Unfortunately oats aren't, but they're so damn efficient for carbing up that I used them anyways this time around. Yea Eileen is ****ing gangster
Blush!
[QUOTE=Eileen;846486913]Blush![/QUOTE]
Start date: 3/12/2012. Any advice for a beginner? A full diet plan would be greatly appreciated.
Hey guys
Ive been doing the keto diet for 9 days now and I have recently weighed myself and I have lost almost 3kg already is this too much for just 9 days? Because I didnt know my maintenance calories I used the CKD calculator provided by Man2kx is that a good starting point? I dont ever feel like im starving myself, I just get hungry about the time my next meal is.
I am now into my second week of Keto and was planning to do a carb-up this Saturday, my final workout is on Friday can I just do my carb-up on Saturday or should I begin my carb-up after my final workout?
Thanks for the help.
[QUOTE=dtnguy2i;846580873]Start date: 3/12/2012. Any advice for a beginner? A full diet plan would be greatly appreciated.[/QUOTE]
1g of protein per pound of lean mass. Same number of grams of fat. 20g of carbs. Eat food you like, based on eggs, steak and meat, fish and chicken, lots of green veg, olive oil, butter, cheese, nuts, seeds. Drink coffee if you want. Lift hard, have a PWO shake after the gym, real food the rest of the time.
Eat when hungry, not unless you are are. Don't forcefeed yourself. You won't starve.
[QUOTE=Uro1;846699353]Hey guys
Ive been doing the keto diet for 9 days now and I have recently weighed myself and I have lost almost 3kg already is this too much for just 9 days? Because I didnt know my maintenance calories I used the CKD calculator provided by Man2kx is that a good starting point? I dont ever feel like im starving myself, I just get hungry about the time my next meal is.
I am now into my second week of Keto and was planning to do a carb-up this Saturday, my final workout is on Friday can I just do my carb-up on Saturday or should I begin my carb-up after my final workout?
Thanks for the help.[/QUOTE]
Carb-up as soon as you finish your depletion workout. If you work out early on Friday, you might find it is enough to do do a one day carb-up, where you finish at bedtime on Friday. If it's late, you can continue the carb-up until Saturday bedtime.
Some of that weight is water. You'll put it back when you carb-up, and lose again when you go back to ketosis.
If you know your lean mass, then set your calories at about 13-14 cals per pound of lean mass.
[QUOTE=Eileen;846821353]Carb-up as soon as you finish your depletion workout. If you work out early on Friday, you might find it is enough to do do a one day carb-up, where you finish at bedtime on Friday. If it's late, you can continue the carb-up until Saturday bedtime.
Some of that weight is water. You'll put it back when you carb-up, and lose again when you go back to ketosis.
If you know your lean mass, then set your calories at about 13-14 cals per pound of lean mass.[/QUOTE]
Thanks Eileen.
I dont know my lean mass but I can calculate it using an online calculator but I'm not to sure if that is accurate. Is there anyway I can calculate my calorie intake off my scale weight??
When I start to carb-up would that be like starting a new day of calorie intake straight after the depletion workout? So just say you are eating 2000 calories a day, would you eat all those 2000 calories before your final workout then after your depletion workout start carbing up like its a new day until bedtime Saturday? Lol sorry if that doesn't make sense, I count my calories so I don't know if I would include the carb-up in the same day or include it to my Saturday macros.
Thanks again.
Eileen,
Can you suggest me some high fibre veggies..? I am spending a real lot of time in the loo.
As of now I am taking some green leaves (Spinach, wild rocket e.t.c. ) in the noon and broccoli and sprouts in the night but it doesn't seem to be enough. I really cant put any vegetable into my mouth in the morning(Mushrooms excluded).
How many weeks will it take me to achieve 12% to 7-8% body fat? I read from Lyle Mcdonald's book that the organs will actually start using the FFA only somewhere around the end of third week.. so does that mean that I will experience real fat loss only starting around that time?
PS: This diet is really exciting... feels energetic.. no more sluggish feel post meals.. above all dont feel hungry 24/7 which is great.
Cheers,
Sat
carb loading is completely unnecessary for any type of training. if you want to build muscle while on a ketogenic diet, you need to worry only about meeting your caloric needs. many experience a decline in endurance because the body is undergoing a huge metabolic shift and they end up abandoning the diet because they don't allow themselves to acclimatize to a new primary fuel source. it's like trying to run a 100-yard dash while withdrawing from heroin.
gulping down nitrite-laden meats, trans fats, and hydrogenated oils isn't healthy but a permanent ketogenic diet isn't inherently harmful. humans evolved in the absence of agriculture and ate little more than animal products and the occasional berry.
[QUOTE=Uro1;846846703]Thanks Eileen.
I dont know my lean mass but I can calculate it using an online calculator but I'm not to sure if that is accurate. Is there anyway I can calculate my calorie intake off my scale weight??
When I start to carb-up would that be like starting a new day of calorie intake straight after the depletion workout? So just say you are eating 2000 calories a day, would you eat all those 2000 calories before your final workout then after your depletion workout start carbing up like its a new day until bedtime Saturday? Lol sorry if that doesn't make sense, I count my calories so I don't know if I would include the carb-up in the same day or include it to my Saturday macros.
Thanks again.[/QUOTE]
If you don't know your lean mass, try 11 cals per pound of total weight as a starting point. That works for most people who commute to a desk job, but work hard in the gym.
For your carb-up, increase your calories, but if you have a fair bit of fat to lose, keep it within reach of maintenance.
You don't start your day from scratch. Let's say you are on 2000 cals a day on keto, and you carb-up in the early evening, when you've already eaten four meals of 400 cals. If you were to carb-up on 3000 cals a day, you don't eat an extra 3000 cals that day. But you'd eat the last meal at 600 cals instead of 400, and continue your carb-up into the next day.
For some people, it's easier to carb-up in the morning, and have one straight day of carbs.