Step By Step Keto Diet Plan!

[QUOTE=thecrazycub;846850493]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[/QUOTE]

I like avococada, aubergine, asparagas, broccoli, bokchoy, beet greens, cabbage, cauliflower, celery, chard, courgette, dandelion, endive, fennel, green beans, leeks, kale, lettuce, mushrooms, nettles, spring onions, rhubarb, radish, spinach, green peppers, watercress, etc. I'm sure there are loads more I've forgotten.

Just a big Thank you, appreciate all your information feedback, and thank you to everyone else for the information. Great.

Lou

Hello! I'm new to trying the Keto diet, but ready to give it my best! I'm at 17.2% body fat and want to get to at least a 14-15%. Would you mind to take a look at my diet and give me your thoughts? Thanks so very much!

Meal1- 3 eggs, 1/4cup shredded cheese, 1/4 cup green pepper, 1 cup spinach.

Meal2- 4oz chicken, 2cups veggies (broccoli, cauliflower), 1tablespoon olive oil, 10 cocoa roasted almonds or 1 tablespoon peanut butter.

Meal3- 6oz. Ground sirloin (90/10), 2cups veggies (green beans, broccoli, cauliflower), 1/4cup shredded cheese, 1/4cup green pepper.

Meal4- 3 eggs, 1cup spinach, 1/4cup shredded cheese, 1/4 cup green pepper, 1/2 tablespoon coconut oil.

The meals are spaced out every 4 hours.

Read through most of this and am giving keto a second shot last time i overdid the carbup day and just didnt stick with it. I am 5'7", 160lbs with 12-14% bf and 140lbs lbm. From my math i am getting 2100 carbs to begin fatloss, i am getting 2050 a day roughly and am gettin 146g fats, 144g protein with the rest being carbs. I lift 5 days a week, and do a pretty intense 5x5 routine.
Mon- chest
Tues- back
Wed- legs
Thurs-shoulders
Friday- bi's, tri's
I do cardio on the weekends and since i am cutting now will probably do 15 minutes post workout session of hiit. Should i carbup on my first weekend or wait it out for the second weekend?

A quick question...

Is mayonnaise a good keto food? It has lots of fat and is easy to balance when eating some high protien low fat food.

I saw the label and it says very less saturated fat, but most of it is vegetable oil.. Is that good?

Also am feeling exhausted for the last two days... should I increase my fat intake?

Thanks,

Another quick question-

I was told to do a re-feed every 14 days. I'm reading on here to do one every week? Also, after I've been on the keto diet for 6-8 weeks, I don't want to gain weight or double the weight/fat I've worked hard to lose. What are some methods/measures one can take to maintain?

[QUOTE=kelliejanem32;847995923]Another quick question-

I was told to do a re-feed every 14 days. I'm reading on here to do one every week? Also, after I've been on the keto diet for 6-8 weeks, I don't want to gain weight or double the weight/fat I've worked hard to lose. What are some methods/measures one can take to maintain?[/QUOTE]

Once you are out of Keto.. keep your calorie intake just at your maintenance and you should not gain much fat... at least that is the theory... will wait for experts though :)

[QUOTE=louby;847350753]Just a big Thank you, appreciate all your information feedback, and thank you to everyone else for the information. Great.

Lou[/QUOTE]

You're welcome.

[QUOTE=thecrazycub;847990043]A quick question...

Is mayonnaise a good keto food? It has lots of fat and is easy to balance when eating some high protien low fat food.

I saw the label and it says very less saturated fat, but most of it is vegetable oil.. Is that good?

Also am feeling exhausted for the last two days... should I increase my fat intake?

Thanks,[/QUOTE]

Mayo is good, particularly if it's made with olive oil.

How long are you on keto? What is your calorie intake, what is your workout routine?

[QUOTE=Eileen;848250803]Mayo is good, particularly if it's made with olive oil.

How long are you on keto? What is your calorie intake, what is your workout routine?[/QUOTE]

I have been on keto for the past 10 days... I am taking around 2000 calories...

I workout 5 days a week.

Monday : Chest
Tuesday: Swim
Thursday: Legs
Friday: Full body
Sunday: Swim

I feel fresh and great from morning till late noon... and the tiredness sets in by evening... I am preparing for an exam.. and I find it really hard to study after 9 PM.. any suggestions please?

This exam is like a last resort and can make a big difference in my life... it is on may 28th... should I continue on Keto until then or get back to normal diet... stop work outs until it is over?

[QUOTE=Eileen;847129023]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.[/QUOTE]


Thanks Eileen.

I think I get it now so I basically carb-up after my final workout and once I pass my macros for that day the extra calories I eat counts towards the next day and I just continue my carb-up on Saturday.

Just a couple of questions:
* should I be eating some fruit before my depletion workout?
* does the dextrose in my PWO shake after my depletion workout count towards my macros?
* and finally what type of food do you recommend I should carb-up on?

Thanks again for all your help.

[QUOTE=thecrazycub;848532943]I have been on keto for the past 10 days... I am taking around 2000 calories...

I workout 5 days a week.

Monday : Chest
Tuesday: Swim
Thursday: Legs
Friday: Full body
Sunday: Swim

I feel fresh and great from morning till late noon... and the tiredness sets in by evening... I am preparing for an exam.. and I find it really hard to study after 9 PM.. any suggestions please?

This exam is like a last resort and can make a big difference in my life... it is on may 28th... should I continue on Keto until then or get back to normal diet... stop work outs until it is over?[/QUOTE]

Are you getting enough sleep?

Normally, I make a point of being in ketosis for exams, but the important thing is to do well, so do whatever will let you make the best effort in the exam. There's no reason you can't do keto the week after the exam.

When do you do back?

[QUOTE=Uro1;848551633]Thanks Eileen.

I think I get it now so I basically carb-up after my final workout and once I pass my macros for that day the extra calories I eat counts towards the next day and I just continue my carb-up on Saturday.

Just a couple of questions:
* should I be eating some fruit before my depletion workout?
* does the dextrose in my PWO shake after my depletion workout count towards my macros?
* and finally what type of food do you recommend I should carb-up on?

Thanks again for all your help.[/QUOTE]

Yes.

Yes.

Ideally, whole foods. If you are craving high gi junk, eat it soon after your depletion workout, then switch to meals based on rice, potatoes, sweet potato, oatmeal, wholegrain or rye bread, egg white, chicken breast, tuna, onions, carrots, beans, low fat dairy, etc.

[QUOTE=Eileen;848613303]Yes.

Yes.

Ideally, whole foods. If you are craving high gi junk, eat it soon after your depletion workout, then switch to meals based on rice, potatoes, sweet potato, oatmeal, wholegrain or rye bread, egg white, chicken breast, tuna, onions, carrots, beans, low fat dairy, etc.[/QUOTE]

Thank you :)

Read through most of this and am giving keto a second shot last time i overdid the carbup day and just didnt stick with it. I am 5'7", 160lbs with 12-14% bf and 140lbs lbm. From my math i am getting 2100 carbs to begin fatloss, i am getting 2050 a day roughly and am gettin 146g fats, 144g protein with the rest being carbs. I lift 5 days a week, and do a pretty intense 5x5 routine.
Mon- chest
Tues- back
Wed- legs
Thurs-shoulders
Friday- bi's, tri's
I do cardio on the weekends and since i am cutting now will probably do 15 minutes post workout session of hiit. Should i carbup on my first weekend or wait it out for the second weekend?

[QUOTE=Eileen;848612683]Are you getting enough sleep?

Normally, I make a point of being in ketosis for exams, but the important thing is to do well, so do whatever will let you make the best effort in the exam. There's no reason you can't do keto the week after the exam.

When do you do back?[/QUOTE]

I sleep for like 7 hours and I still dont feel like getting up from the bed in the morning... I really cant get more sleep :(

I was feeling fantastic during the first week.. and thought this will help me score even better... ok.. let me wait for one more week.

I am not taking any dextrose in the daily PWO shake... I do on Friday... Should I add the suggested 10-15g for daily shakes?

I do back on the chest day and concentrate more on Shoulders and Lat on the Full body day/Friday..

Cheers,

[QUOTE=thecrazycub;848662043]I sleep for like 7 hours and I still dont feel like getting up from the bed in the morning... I really cant get more sleep :(

I was feeling fantastic during the first week.. and thought this will help me score even better... ok.. let me wait for one more week.

I am not taking any dextrose in the daily PWO shake... I do on Friday... Should I add the suggested 10-15g for daily shakes?

I do back on the chest day and concentrate more on Shoulders and Lat on the Full body day/Friday..

Cheers,[/QUOTE]

I would add the bit of dextrose into the PWO shake.

Does coffee help?

Just thought I'd share this :P
During my first week of Ketoing I decided I would go to the pharmacy in the Walmart and get some Ketostix, the pharmacist asked if they were for me, and if my doctor recommended me to start the diet. After I answered yes and then no, she refused to sell them to me because she said I didn't need to be on such an extreme diet and that I should be eating more "balanced". I wanted to facepalm so hard. Also I don't even know if that's legal

I've been increasing the amount of aerobic exercise I do. I've been doing about 50 minutes of fast walking and about 40 minutes of stationary bicycling in order to burn more calories and more fat. I think I should lower the amount of aerobic cardio exercise, because according to this article an excess of exercise is counter-productive


[QUOTE=Blindfaith;349004]HERE IS THE REST OF THE ARTICLE


CKD Workout

Now, the question is, how do we workout to optimize muscle preservation and keep our metabolism up while dieting? Before we get into that, one must realize that during any dieting scheme there is one thing that must be done, and one thing that must not be done.

First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss.

Second, you must not fall into the myth of lighter weights with higher reps. You got your muscle by benching 240, and you have to bench 240 to keep that same muscle! Or at least around that area! Okay, now that we have that established, here’s what we do:

On Monday and Tuesday we will work our weaker body parts, rest or cardio on Wednesday and Thursday mornings, Thursday do our strongest body parts, and Friday a combination of the Monday/Tuesday workouts in a loop format. The workout I have found to work optimally for myself and my clients is this:

(Note: You may feel free to tweak, shake, and turn this example upside down.

Everybody is different, so find what works for you.)

MONDAY: Chest, Back, Abs

High intensity workouts with 60 sec rest between sets, 90 sec rest between

each exercise

(this excludes all warm up sets)

Bench 3 sets, 6-10 reps

T-bar Row 3 sets, 6-10 reps

Incline bench 3 sets, 6-10 reps

Latpulldown to front 3 sets, 6-10 reps

Dips or Decline bench 3 sets, 6-10 reps

Shrugs 3 sets, 6-10 reps

Flys (any type) 2 sets, 10-12 reps

Reverse flys 2 sets, 10-12 reps

Stiff-leg deadlift 3 sets, 10-12 reps

Rope ab crunch 3 sets, 10-15 reps

Reverse crunch 3 sets, 10-20 reps

TUESDAY: Shoulders, Arms

Same intensity mentioned before

Behind the neck shoulder press 3 sets, 8-10 reps

Military press 3 sets, 8-10 reps

Preacher curls 3 sets, 8-10 reps

French press or "skull-crushers" 3 sets, 8-10 reps

Shoulder raises (any type) 2 sets, 8-10 reps

Hammers 3 sets, 8-10 reps

V-bar tricep press 3 sets, 8-10 reps

Forearm curls 2 sets, 8-10 reps

Reverse forearm curls 2 sets, 8-10 reps

Wednesday: Rest or Cardio

Thursday morning: Rest or Cardio

Later on Thursday: Legs

Same intensity mentioned before

Squat or Leg press 4 sets, 6-10 reps

Lying leg curl 4 sets, 6-10 reps

Standing calf raise 4 sets 6-10 reps

Leg extensions 4 sets, 10-12 reps

Seated leg curl 4 sets, 10-12 reps

Seated calf raise 4 sets, 10-12 reps

Friday night: Final Workout

Same intensity mentioned before

Bench 2 sets, 6-10 reps

T-bar Row 2 sets, 6-10 reps

Incline bench 2 sets, 6-10 reps

Latpulldown to front 2 sets, 6-10 reps

Behind the neck shoulder press 1 set, 8-10 reps

Military press 1 set, 8-10 reps

Either curl exercise 2 sets, 8-10 reps

Either tricep exercise 2 sets, 8-10 reps

Stiffleg deadift 1 set, 8-10 reps

Normal floor ab crunch 2 sets, 10-20 reps

Reverse crunches 2 sets, 10-20 reps

Start the carb up for 24-30 hours!


Aerobics

Before we go on, I want to address the cardio/aerobics issue. Some people find that for the first month on a CKD, cardio/aerobics is not needed. However when fat loss does start to slow down a bit, that is when most start adding 30 min. sessions on their off days. Be careful though, you do not want to hinder your Thursday leg workout. So experiment and try to only add aerobic sessions if you feel you have to.

Supplements

So we have the basic diet outline stated, the workout, now what about supplements? Things that can extremely optimize this diet regime. Well, I have to admit no allegiance to any supplement company on this one: Water. Water is important on any diet, especially low carb since there is a diuretic effect, and more importantly during the carbing period. Glycogen is stored with water! You need as much water as possible to hydrate the depleted muscle. Trust me, you will feel a huge "pump" on Sunday morning from all the stored carbs and water INSIDE your muscle.

Speaking of muscle, the god of all sports supplement right now: Creatine. It can still be used on a low carb diet. Usually 10 grams a day during the low carb days, and around 20-30 grams during the carbing period should work for most everybody. I highly recommend it for everybody who doesn’t get an upset stomach using it.

Finally, one that everyone that’s dieted before knows about: The ECA stack. Most have not used pure ECA, but mainly herbal extracts in thermogenic products sold by sports supplement companies. For a pre-work out boost and increased fat burning through thermogenics (heat), this is my favorite supplement. It does its job, you feel it happening, and it can help you psychologically when you don’t feel like working out that day.

Conclusion

With all this said, I will throw my personal opinion, thanks and motivation on or for the cyclical ketogenic diet. First of all, to me, it is the greatest diet every developed. It makes sense, works and isn’t as hard to follow as one might think. Just stay motivated and concentrate on your goal.

When you have a craving during the week for that cupcake or pasta, just go eat a delicious serving of some pepperoni and melted mozzarella cheese. Or how about a hamburger patty covered in cheddar cheese and some strips of bacon? Foods that are delicious and that can satiate hunger.

I followed this exact plan this past summer for eight weeks and loss 18 pounds of fat without any loss in muscle. It was the leanest and most vascular I had ever seen myself.

And I must give thanks where thanks are due since I did not come up with this diet. Dan Duchaine, who recently passed away, brought my attention to a CKD with his book BodyOpus and Lyle McDonald has done deep research and wrote his book The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.

This diet can be for you. Oh you’re only a mass builder? Well, lower bodyfat percentages even make you look bigger! Give it some thought and decide. Then achieve your goal. It’s worth it: A diet with true fat loss.

COMPLIMENTS OF KAKDIESEL FROM ELITE


HOPE THIS HELPS OUT ALL YOU BRO'S WITH ENDLESS AMOUNTS OF QUESTOINS! PEACE![/QUOTE]

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[QUOTE=Linguine;848896373]Just thought I'd share this :P
During my first week of Ketoing I decided I would go to the pharmacy in the Walmart and get some Ketostix, the pharmacist asked if they were for me, and if my doctor recommended me to start the diet. After I answered yes and then no, she refused to sell them to me because she said I didn't need to be on such an extreme diet and that I should be eating more "balanced". I wanted to facepalm so hard. Also I don't even know if that's legal[/QUOTE]

I had a chemist do something like that, and I said I wanted the ketostix to make sure I didn't overdo the diet. They conferred and sold them to me.

[QUOTE=Linguine;848896373]Just thought I'd share this :P
During my first week of Ketoing I decided I would go to the pharmacy in the Walmart and get some Ketostix, the pharmacist asked if they were for me, and if my doctor recommended me to start the diet. After I answered yes and then no, she refused to sell them to me because she said I didn't need to be on such an extreme diet and that I should be eating more "balanced". I wanted to facepalm so hard. Also I don't even know if that's legal[/QUOTE]

What business is it of theirs if you are dieting?
They sell booze, truckloads of junk food (everywhere you look in WalMart there is lots of candy, chocolate, and other crap).

I would have told the pharmacist where to go!!!!
I am never asked any questions when I purchase ketostiks. If I were asked, I would simply say
"none of your f*****g business!!"

Hey guys! Can anyone advise....be greatly appreciated- would it be permissible to switch out 1tablespoon of mayo in place of my 1/4cup shredded cheese I add with my 90/10 ground sirloin (6oz)? Thanks so much!

[QUOTE=kelliejanem32;850437413]Hey guys! Can anyone advise....be greatly appreciated- would it be permissible to switch out 1tablespoon of mayo in place of my 1/4cup shredded cheese I add with my 90/10 ground sirloin (6oz)? Thanks so much![/QUOTE]

Yes, if the macros fit.

Thank you!

Hey guys! Curious if anyone would be willing to help make out a killer keto diet plan for me? If so and would be highly appreciated my personal email: [email]kelliejanem@gmail.com[/email]

Can I do Seated dumbbell press instead of behind the neck shoulder press?

Behind the neck shoulder press is quite risky and I don't want to damage my rotator cuff especially as I play baseball.

Thank you.

[QUOTE=Javilionaire;850966623]Can I do Seated dumbbell press instead of behind the neck shoulder press?

Behind the neck shoulder press is quite risky and I don't want to damage my rotator cuff especially as I play baseball.

Thank you.[/QUOTE]
I think the workout was planned around that particular user. I say yes you can do that instead of the behind the neck. However, I did try it and boy was I sore, but I agree it is risky.

[QUOTE=Eileen;848712793]I would add the bit of dextrose into the PWO shake.

Does coffee help?[/QUOTE]

I started adding the 10g dextrose is PWO shake and feeling a lot better and less tired in the evenings now.

Also I think it could be due to the coffee. I take three cups of black coffee during the day which I think keeps me fresh and by evening I was feeling exhausted. Reduced coffee intake and feels better throughout the day now.

Did a workout yesterday after the carb load and the pump was crazy... felt good though :)

One main question.. should I exercise all the muscles or just do some compound lifts on the workout days?

Would a protein shake (low carb) mixed with flax seed oil be permissible? Not knock you out of keto?