...
Printable View
...
I'm on my 2nd day of the Keto Diet. Should I carb load like it says on Friday, or give it another week?
I'm following the exact routine from the OP, including the workout.
Thank you :)
OP's article stated as the diet progresses with weight loss I lower fat grams and never protein...so my question is:
If started keto at 200lbs, and I am now at 180lbs, I should go from 2500cal (206g/160g/20g) to 2200cal (173g/160g/20g) and my grams of protein will stay at 160 throughout my entire cut? I'm a little confused...if I'm only lowering fat as my weight is dropping, wouldn't that take things out of the 65/30/5 ratio?
[QUOTE=thecrazycub;851236893]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?[/QUOTE]
Whatever workout works for you. There is no special Keto workout, though I'd suggest you lift hard and heavy and get out, rather than spending hours in the pit. I'm a fan of the compound lifts, but that might be because I don't want to spend hours in the gym if I can squat and deadlift and then get out.
[QUOTE=Javilionaire;851932673]I'm on my 2nd day of the Keto Diet. Should I carb load like it says on Friday, or give it another week?
I'm following the exact routine from the OP, including the workout.
Thank you :)[/QUOTE]
Another week. Two weeks before your first carb-up. Ignore the carb-up directions on Friday, keep eating keto and workout as normal.
[QUOTE=wreckreations;851942353]OP's article stated as the diet progresses with weight loss I lower fat grams and never protein...so my question is:
If started keto at 200lbs, and I am now at 180lbs, I should go from 2500cal (206g/160g/20g) to 2200cal (173g/160g/20g) and my grams of protein will stay at 160 throughout my entire cut? I'm a little confused...if I'm only lowering fat as my weight is dropping, wouldn't that take things out of the 65/30/5 ratio?[/QUOTE]
I reckon base your calories and macros on your lean mass. Set protein at 1g per pound of lean mass, which is 30% of your calories, and work out the marcos from there. You'll naturally lower fat slightly as you lose weight, but it should be in proportion to your muscle mass.
[QUOTE=Eileen;852580413]Another week. Two weeks before your first carb-up. Ignore the carb-up directions on Friday, keep eating keto and workout as normal.[/QUOTE]
Thank you very much for replying! :)
I have 3 more quick questions:
1. Would it be wise to add another cardio day on the weekend?
I would like to do the "Couch to 5K" program, but it states that I need to do 3 days of cardio.
2. Sometimes I don't hit my fat macro. Sometimes I miss it by 25g. What's the maximum no. of grams I can miss it by to remain in Ketosis?
Requirements are currently:
160 grams of protein - 24%
206 grams of fat - 71%
30 grams of carbs - 5%
Calories - 2614
Calorie Deficit - 386
3. Finally, on Thursday it states that I should do Cardio in the morning and then Legs in the evening. I don't have time to do cardio in the morning so would I be able to do cardio and then legs straight afterwards?
Thanks again! :)
EDIT - I forgot to mention that the OPs calculations are wrong. He mentions that a 500 calorie deficit is needed, but using the number of grams he mentions, the calorie deficit is only 386. (1g carb and 1g protein = 4 cals and 1g fat = 9 cals)
[QUOTE=Javilionaire;852597553]Thank you very much for replying! :)
I have 3 more quick questions:
1. Would it be wise to add another cardio day on the weekend?
I would like to do the "Couch to 5K" program, but it states that I need to do 3 days of cardio.
2. Sometimes I don't hit my fat macro. Sometimes I miss it by 25g. What's the maximum no. of grams I can miss it by to remain in Ketosis?
Requirements are currently:
160 grams of protein - 24%
206 grams of fat - 71%
30 grams of carbs - 5%
Calories - 2614
Calorie Deficit - 386
3. Finally, on Thursday it states that I should do Cardio in the morning and then Legs in the evening. I don't have time to do cardio in the morning so would I be able to do cardio and then legs straight afterwards?
Thanks again! :)
EDIT - I forgot to mention that the OPs calculations are wrong. He mentions that a 500 calorie deficit is needed, but using the number of grams he mentions, the calorie deficit is only 386. (1g carb and 1g protein = 4 cals and 1g fat = 9 cals)[/QUOTE]
For your first couple of weeks on keto, you'll probably feel as if you're dragging a bit, and probably won't want to do extra cardio. Of course, you can if you want to. But your priority should be lifting hard.
It looks as if your fat is a bit high. Generally, the number of grams of fat and protein are around the same. If your lean mass is 160lb, then 160g protein and around 158-160g of fat.
Don't worry too much about the workouts listed in the stickies, they are aimed at a newbie. If you are experienced, then just do whatever workout suits you. You can juggle them to suit your goals and lifestyle.
[QUOTE=Eileen;852689373]For your first couple of weeks on keto, you'll probably feel as if you're dragging a bit, and probably won't want to do extra cardio. Of course, you can if you want to. But your priority should be lifting hard.
It looks as if your fat is a bit high. Generally, the number of grams of fat and protein are around the same. If your lean mass is 160lb, then 160g protein and around 158-160g of fat.
Don't worry too much about the workouts listed in the stickies, they are aimed at a newbie. If you are experienced, then just do whatever workout suits you. You can juggle them to suit your goals and lifestyle.[/QUOTE]
That's great. Thanks a lot.
Should I keep my cardio LISS? Will HIIT induce muscle wastage?
Also, would I lose fat quicker if I reduce my carb intake to 20g?
Meh.
Not if you eat right.
No, but you will lose more lbm unless you eat more protein to sacrifice to gluconeogenesis.
[QUOTE=Atavis;852732813]Meh.
Not if you eat right.
No, but you will lose more lbm unless you eat more protein to sacrifice to gluconeogenesis.[/QUOTE]
So do you think I should eat more protein?
I weight 180
But I am having problems figuring out what to eat.
I want to keep carbs below 20, I know i go into Ketosis a day after i do a full body work out because of ketone strips.
However, I feel it would be more effective if maybe I was eating fats, but what fats do I eat, to make up 200 grams of fat? two avocados already has more than 20 grabs of carbs and if I want 0 carbs what do I do?
[QUOTE=ibeyuranh;852779513]I weight 180
But I am having problems figuring out what to eat.
I want to keep carbs below 20, I know i go into Ketosis a day after i do a full body work out because of ketone strips.
However, I feel it would be more effective if maybe I was eating fats, but what fats do I eat, to make up 200 grams of fat? two avocados already has more than 20 grabs of carbs and if I want 0 carbs what do I do?[/QUOTE]
here is my plan we weigh about the same. I believe I'm on the right track.
[url]http://forum.bodybuilding.com/showthread.php?t=143062373[/url]
[QUOTE=Eileen;852580993]I reckon base your calories and macros on your lean mass. Set protein at 1g per pound of lean mass, which is 30% of your calories, and work out the marcos from there. You'll naturally lower fat slightly as you lose weight, but it should be in proportion to your muscle mass.[/QUOTE]
Thank you Eileen
Eileen, would you be able to create some carb up day macros for me?
My keto macros are:
160g Protein
158g Fat
30g Carbs
What would be carb up macros be for each day? (Half of friday and all of Saturday)
[QUOTE=Javilionaire;852722363]That's great. Thanks a lot.
Should I keep my cardio LISS? Will HIIT induce muscle wastage?
Also, would I lose fat quicker if I reduce my carb intake to 20g?[/QUOTE]
Not a lot of difference between 30g and 20g of carbs. 20g is the point where no-one can possibly avoid ketosis. A healthy active person can be in ketosis on a lot more.
Personally, I think LISS is for people with too much time. HIIT is not fun on keto, but it's bloody effective.
If I ever get my hands on the person who came out with all that fat-burning zone crap, blood will flow. It's a mathmatically fallacy. You burn a higher proportion of calories at fat at low intensity, but you burn damn all calories. At higher intensity, you burn more overall calories, including more fat calories.
Unless you are close to 3% bodyfat, so that losing muscle is a real danger, then don't be afraid to pant and sweat.
[QUOTE=Javilionaire;853167363]Eileen, would you be able to create some carb up day macros for me?
My keto macros are:
160g Protein
158g Fat
30g Carbs
What would be carb up macros be for each day? (Half of friday and all of Saturday)[/QUOTE]
Base it on your goals. If you need to lose a lot of bodyfat, then keep cals close to maintenance, and reverse the macros. If you want to gain significant muscle, then go for about 30% above maintenance.
[QUOTE=Eileen;853233283]Base it on your goals. If you need to lose a lot of bodyfat, then keep cals close to maintenance, and reverse the macros. If you want to gain significant muscle, then go for about 30% above maintenance.[/QUOTE]
Just calculated my BMR using the Harris-Benedict formula and then multiplied by 1.55 to calculate my maintenance.
Apparently my maintenance is 2750, I previously thought it was 3000 =/
Alright, so I reverse the fat and carb macros, keep protein the same, but how do I raise my calories to 3000?
[QUOTE=Eileen;853232623]Not a lot of difference between 30g and 20g of carbs. 20g is the point where no-one can possibly avoid ketosis. A healthy active person can be in ketosis on a lot more.
Personally, I think LISS is for people with too much time. HIIT is not fun on keto, but it's bloody effective.
If I ever get my hands on the person who came out with all that fat-burning zone crap, blood will flow. It's a mathmatically fallacy. You burn a higher proportion of calories at fat at low intensity, but you burn damn all calories. At higher intensity, you burn more overall calories, including more fat calories.
Unless you are close to 3% bodyfat, so that losing muscle is a real danger, then don't be afraid to pant and sweat.[/QUOTE]
Thank you so much for this. I'm going to be do some incredibly intense HIIT from now on then.
How much HIIT would you say is enough to lose as much fat as possible? (Whilst retaining muscle)
I wish I could rep you more times! :D
[QUOTE=CyberGod;351299]very good article, but I will add my opinion.
I believe you should get a cabr/protein shake after EACH workout
I think you could eat low GI veggies during the week (in moderation)
Supplements: I would love to see glutamine and ALA before any ECA stack.[/QUOTE]
Agreed.
First...well written article. Having done CKD several times with exceptional results I'd echo and add the above comments though. Protein post work out is crucial to rebuilding the muscle and keeping the metabolism in rage mode. Eat ALL the green veggies you want as they are mainly water and a non event in terms of GI impact, yet they help keep the intestine full and active.
Having tried to go 2-3 weeks without a carb-up I echo the fault/flaws in typical Atkins diets. You will become so water depleted and flat that you feel like garbage! Your metabolism will suffer and you'll fail to see magic in the long haul, or at least slow your results down greatly.
The 2 times I stuck to it hardcore I went from about 22% bodyfat to 8% while actually increasing my LBM. Yes, that means you CAN build muscle while burning off stored fat. Those results only took 2-3 months as well...so the metamorphosis was rather rapid and impressive. My issue is the yo-yo thing where I can't taper carbs back into my diet and I end up blowing the results as quickly as I worked my a$$ off to earn them.
I need to get back on this and find a way to slowly seed carbs back in.
Added---
I LOVED seeing your comment about using LBM to calculate calories/nutrients. I can't believe how many use total bodyweight for their calculations then wonder why they fail to lose weight.
[QUOTE=Eileen;853232623]Not a lot of difference between 30g and 20g of carbs. 20g is the point where no-one can possibly avoid ketosis. A healthy active person can be in ketosis on a lot more.
Personally, I think LISS is for people with too much time. HIIT is not fun on keto, but it's bloody effective.
If I ever get my hands on the person who came out with all that fat-burning zone crap, blood will flow. It's a mathmatically fallacy. You burn a higher proportion of calories at fat at low intensity, but you burn damn all calories. At higher intensity, you burn more overall calories, including more fat calories.
Unless you are close to 3% bodyfat, so that losing muscle is a real danger, then don't be afraid to pant and sweat.[/QUOTE]
Hello again, you helped me on my learning path with CKD. Great advice here as always. You're in good CKD hands with Eileen gang. :)
[QUOTE=Javilionaire;853242623]Just calculated my BMR using the Harris-Benedict formula and then multiplied by 1.55 to calculate my maintenance.
Apparently my maintenance is 2750, I previously thought it was 3000 =/
Alright, so I reverse the fat and carb macros, keep protein the same, but how do I raise my calories to 3000?
Thank you so much for this. I'm going to be do some incredibly intense HIIT from now on then.
How much HIIT would you say is enough to lose as much fat as possible? (Whilst retaining muscle)
I wish I could rep you more times! :D[/QUOTE]
Believe my, you'll have no trouble getting your calories up. Once you are out of ketosis, you'll be hungry. Base meals on lot fat proteins (chicken breast, tuna, egg white etc) and root veg, pulses, oats, wholegrains, low fat dairy.
Vary your cardio. Do HIIT on days you are pressed for time, and some SS cardio on other days. I'm a huge fan of cycling, as a way to get in your cardio. Once you get warmed up, you can put up decent milage without being bored.
[QUOTE=Eileen;853294203]Believe my, you'll have no trouble getting your calories up. Once you are out of ketosis, you'll be hungry. Base meals on lot fat proteins (chicken breast, tuna, egg white etc) and root veg, pulses, oats, wholegrains, low fat dairy.
Vary your cardio. Do HIIT on days you are pressed for time, and some SS cardio on other days. I'm a huge fan of cycling, as a way to get in your cardio. Once you get warmed up, you can put up decent milage without being bored.[/QUOTE]
Oh ok. Is there a limit to cardio you would advise?
Also, if I want to raise my calories on my carb up days, is it best to raise Carb intake or Protein intake?
Thanks again! :D
[QUOTE=mcichocki;853279593]
Hello again, you helped me on my learning path with CKD. Great advice here as always. You're in good CKD hands with Eileen gang. :)[/QUOTE]
He's fantastic, great to know he's helped many other noobs like me :)
[QUOTE=Javilionaire;853301393]Oh ok. Is there a limit to cardio you would advise?
Also, if I want to raise my calories on my carb up days, is it best to raise Carb intake or Protein intake?
Thanks again! :D
He's fantastic, great to know he's helped many other noobs like me :)[/QUOTE]
Ideally, reverse the macros, so 30% protein (which will be higher because cals are higher) and 65% carbs. But you can be a bit more flexible on carb-up, you've got more cals to play with and you can vary them to suit yourself.
Adjust your cardio to your goals, your lifestyle and your fitness. Make lifting your priority, and slot in the cardio that suits you after that.
[QUOTE=Eileen;853365933]Ideally, reverse the macros, so 30% protein (which will be higher because cals are higher) and 65% carbs. But you can be a bit more flexible on carb-up, you've got more cals to play with and you can vary them to suit yourself.
Adjust your cardio to your goals, your lifestyle and your fitness. Make lifting your priority, and slot in the cardio that suits you after that.[/QUOTE]
Oh ok. Gotcha so 30% protein, 65% carbs and 5% fat at 2750 calories.
When should I start my first carb up period (36 hours)? Should I give myself an induction period of 2 or 3 weeks before I have my first carb up day? (Bearing in mind I'm doing intense cardio 3-4 times a week and heavy lifting 4-5 days a week)
[QUOTE=Javilionaire;853444753]Oh ok. Gotcha so 30% protein, 65% carbs and 5% fat at 2750 calories.
When should I start my first carb up period (36 hours)? Should I give myself an induction period of 2 or 3 weeks before I have my first carb up day? (Bearing in mind I'm doing intense cardio 3-4 times a week and heavy lifting 4-5 days a week)[/QUOTE]
Yes. Do two straight weeks of keto before you carb-up. The second week will probably be tough, but grit your teeth and plough through it, and you'll love your first carb-up.
If you are aiming for fat loss as a priority, you might consider keeping the carb-up to one day. Get up, eat a fruit and protein breakfast, do a depletion workout, eat carbs the rest of the day, and finish at bedtime. It makes the calculations a lot easier, and may give better results.
As a general rule, the size of the carb-up you can do depends on the muscle mass you are carrying. The really big guys can do 36 hour carb-ups, (and will often gain and lose 10-15lb of water weight) but women and newbies do better with a shorter, smaller carb-up.
[QUOTE=Eileen;853659063]Yes. Do two straight weeks of keto before you carb-up. The second week will probably be tough, but grit your teeth and plough through it, and you'll love your first carb-up.
If you are aiming for fat loss as a priority, you might consider keeping the carb-up to one day. Get up, eat a fruit and protein breakfast, do a depletion workout, eat carbs the rest of the day, and finish at bedtime. It makes the calculations a lot easier, and may give better results.
As a general rule, the size of the carb-up you can do depends on the muscle mass you are carrying. The really big guys can do 36 hour carb-ups, (and will often gain and lose 10-15lb of water weight) but women and newbies do better with a shorter, smaller carb-up.[/QUOTE]
Sounds good! I'll definitely plough through it, I'll do whatever it takes to get my BF from 20% to 8%! :)
Oh right, should I make my 24 hour carb period a Friday?
I usually go to the gym at around 9pm and get back at 11pm on a Friday. How would I fit my carb up around that?
Thanks again.
[QUOTE=Javilionaire;853659653]Sounds good! I'll definitely plough through it, I'll do whatever it takes to get my BF from 20% to 8%! :)
Oh right, should I make my 24 hour carb period a Friday?
I usually go to the gym at around 9pm and get back at 11pm on a Friday. How would I fit my carb up around that?
Thanks again.[/QUOTE]
In that case, start the carb-up after the Friday workout.
[QUOTE=Eileen;853867953]In that case, start the carb-up after the Friday workout.[/QUOTE]
hi eileen, got a question
is it better to have several small meals (mixed fats/protein) or can you just have 2-3 meals
cos ive been having a full pack of bacon the last couple of days for breakfast :D
or should i have that in portions?
[QUOTE=Eileen;853867953]In that case, start the carb-up after the Friday workout.[/QUOTE]
Oh right, so after my 11pm workout, should I just down a few 100 grams of carbs?
any opinions / feedback on this? i know a bit over with the protein but can't see where to adjust
[IMG]http://puu.sh/meX9[/IMG]
full pack of bacon in one go over-doing it? :D
i could cut out the tuna which would put it at:
2155 (Total Calories)
160.4 (Fat)
163 (Protein)
9.2 (Carbs)
could do with some variety i guess
[QUOTE=reCreate;853879343]hi eileen, got a question
is it better to have several small meals (mixed fats/protein) or can you just have 2-3 meals
cos ive been having a full pack of bacon the last couple of days for breakfast :D
or should i have that in portions?[/QUOTE]
Whatever you like. There's no advantage to eating lots of small meals, unless you like to spend a lot of time over your food.
Keto meals tend to be small, unless you bulk them out with a lot of green veg, so a constant procession of tiny portions can be depressing. It's often better to eat fewer, bigger meals.
Ideally, eat only when you are hungry. Don't make yourself eat every three hours if you are not hungry.