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When (if) you finish with keto, just gradually replace some of the fats with clean carbs while keeping your calories around the same. You'll probably find that you never go back to extreme low fat.
Keto is basically eggs, meat, fish, chicken, lots and lots of green veg, and extra oil if necessary.
cheers i understand now amd hopefully il be starting within the next few weeks! is it necessary to have protein shakes too or will there be enough in my diet with the turkey etc as it is only 30% protein? a few more things...shall i start off on 2500cals a day(my weight is 17.6stone)? i dont normally calorie count so im stuck on that one. Saying i have 2500cals a day...i will need 1625 cals from fat, 750cals from protein and 125cals from carbs. by george hes got it! lol! thats the hard part over! And how many grams of protein will i get from 750cals? Again THANK YOU SO MUCH!
[QUOTE=mick1986;21601301]cheers i understand now amd hopefully il be starting within the next few weeks! is it necessary to have protein shakes too or will there be enough in my diet with the turkey etc as it is only 30% protein? a few more things...shall i start off on 2500cals a day(my weight is 17.6stone)? i dont normally calorie count so im stuck on that one. Saying i have 2500cals a day...i will need 1625 cals from fat, 750cals from protein and 125cals from carbs. by george hes got it! lol! thats the hard part over! And how many grams of protein will i get from 750cals? Again THANK YOU SO MUCH![/QUOTE]
750/4 = 187.5 g of protein
is that enough protein to keep my muscles fed? seems quite low to me! also how much cardio needs to be done/ i was thinking about doing HIIT tues and saturday
[QUOTE=mick1986;21602891]is that enough protein to keep my muscles fed? seems quite low to me! also how much cardio needs to be done/ i was thinking about doing HIIT tues and saturday[/QUOTE]
You need around 1 g per pound of lbm, so 187 seems like enough. But if that doesn't equal 30-35% of your calories, then I guess you can up it.
2 days of hiit seems good. Most people do it the day after their carb ups and then maybe steady state 1 or 2 other days of the week
right, my lean body mass is approx 200(that is very rough idea) so i guess i may up the protein a little. am i right in thinking that the keto diet will totally minimize muscle loss compared to other diets? i just do not want to lose to much muscle. and is there any supps i need to take, dextrose, glutamine etc to keep my muscles stable? i have NO idea on dieting!
[QUOTE=mick1986;21606151]right, my lean body mass is approx 200(that is very rough idea) so i guess i may up the protein a little. am i right in thinking that the keto diet will totally minimize muscle loss compared to other diets? i just do not want to lose to much muscle. and is there any supps i need to take, dextrose, glutamine etc to keep my muscles stable? i have NO idea on dieting![/QUOTE]
Yes you can up the protein to 200 as long as it's between 30-35% of your total macros
It will minimize muscle loss
You can (but don't have to) take: Dextrose, ALA/vanadryl sulphate, Glutamine, CLA
brilliant-well my aim is to lose around 2pound of fat a week for 3 months and i will be taking some ids sports supps too so hoopefully itl be a good cut cycle. just as long as my muscles dont die! i expecting to lose some size obviousdly with losing fat but as long as i dont lose muscle it will be great
[QUOTE=mick1986;21607421]brilliant-well my aim is to lose around 2pound of fat a week for 3 months and i will be taking some ids sports supps too so hoopefully itl be a good cut cycle. just as long as my muscles dont die! i expecting to lose some size obviousdly with losing fat but as long as i dont lose muscle it will be great[/QUOTE]
Perfect.
Well, update us along the way to let us know how you're doing. Best of luck
i will do- gonna start in march when i finish this training. thanks for the advice, i only heard about keto earlier today and now im pretty clear on it! many thanks
I have one last question before I implement this thing... for a TKD, do you guys recommend complex carbs like rolled oats for preworkout, or just stick with a low-no carb/high fat/high protein meal preworkout?
sorry i repeat myself, but i don't know what to think about pumpkin seed.. are they ok for keto? i find different nutrients for pumpkin seed and i don't know which one is good.. help ? :)
[QUOTE=Eileen;21596161]When (if) you finish with keto, just gradually replace some of the fats with clean carbs while keeping your calories around the same. You'll probably find that you never go back to extreme low fat.
Keto is basically eggs, meat, fish, chicken, lots and lots of green veg, and extra oil if necessary.[/QUOTE]So what would you suggest if you hate green veggies ??
There are some suitable veg that aren't actually green (radishes, cauliflower, mushrooms) but basically, you need to learn to eat your greens. Otherwise you'll have a very lean time on this diet.
I'd keep the pumpkin seeds for when you've been doing the diet for a while and know what your doing. I've seen different macros for them too, so they could be a problem.
Something like oatmeal and cottage cheese before a tough workout seems to work very well on TKD. But if you think you can manage it, then stick with high fat.
What are your guys thoughts on carb blockers for this diet? will they be good or will they block the carbs u need after a workout? you take them before a meal i think so if you dont take any post workout i guesss they wont interfere with it?
[QUOTE=mick1986;22278011]What are your guys thoughts on carb blockers for this diet? will they be good or will they block the carbs u need after a workout? you take them before a meal i think so if you dont take any post workout i guesss they wont interfere with it?[/QUOTE]
Carb blockers like phasolamin only work for starches and cannot block simple sugars. And even then, they REDUCE absorption of staches by eliminating the enzyme required to split them into simple sugars. They won't entirely block those carbs.
I tried those before and also found that they slowed down my metabolism in some way.
It's much simpler and safter just to NOT eat carbs ;-)
[QUOTE=mick1986;22278011]What are your guys thoughts on carb blockers for this diet? will they be good or will they block the carbs u need after a workout? you take them before a meal i think so if you dont take any post workout i guesss they wont interfere with it?[/QUOTE]
The carbs you eat PWO go straight to your muscles (assuming your workout was intense). They don't impact insulin levels. If you block them, the protein won't get to your muscles as quickly.
When counting protein ratios do you add the protein from your PWO Shake as an overall count of protein for the day?
Yes. Protein and all calories from your PWO shake count, only the carbs don't, and that's only if the amount is small enough that you are back in ketosis quickly.
How long should one stay on a ketogenic diet plan for?
and, if ketones are TOXIC to the brain, then why would you want to go on a ketogenic diet? Is there any way to reduce the effect of toxicity.
Why would taking a protein shake (with water) bring you out of ketosis?
I think that you should make a sample, or at least give a general idea of a plan one should follow subsequent to the ketogenic diet.
Why should you avoid certain foods on a ketosis diet if your carbohydrate intake is still the same (20g/day)?
Thanks!
[QUOTE=Eileen;22764761]Yes. Protein and all calories from your PWO shake count, only the carbs don't, and that's only if the amount is small enough that you are back in ketosis quickly.[/QUOTE]
I get 18 grams of carbs from EAS Phosphagen HP(Dextrose, Creatine ) drink
That shouldn't be that much.
How about when I do two sessions for a day can I take my
PWO Shake twice in a day and remain in ketosis?
side note: I usually work one muscle group each session. Chest Morning/ Shoulders Evening
[QUOTE=Druluv75;22786631]I get 18 grams of carbs from EAS Phosphagen HP(Dextrose, Creatine ) drink
That shouldn't be that much.
How about when I do two sessions for a day can I take my
PWO Shake twice in a day and remain in ketosis?
side note: I usually work one muscle group each session. Chest Morning/ Shoulders Evening[/QUOTE]
Should be fine. Try it for a week and see how you do
[QUOTE=Calorie Guy;22769211]How long should one stay on a ketogenic diet plan for?
and, if ketones are TOXIC to the brain, then why would you want to go on a ketogenic diet? Is there any way to reduce the effect of toxicity.
Why would taking a protein shake (with water) bring you out of ketosis?
I think that you should make a sample, or at least give a general idea of a plan one should follow subsequent to the ketogenic diet.
Why should you avoid certain foods on a ketosis diet if your carbohydrate intake is still the same (20g/day)?
Thanks![/QUOTE]
1) As long as one wants
2) Ketones aren't toxic to the brain. Ketoacidoses is, but that's only a risk if you're starving yourself or are diabetic
3) Look at keto diet samples sticky
4) Because some foods have more carbs than others,...? I don't think I understand the question..
[QUOTE=Druluv75;22786631]I get 18 grams of carbs from EAS Phosphagen HP(Dextrose, Creatine ) drink
That shouldn't be that much.
[/QUOTE]
That isnt too much. I use EAS Phosphagen too and am back in Ketosis the next morning. PWO carbs get absorbed very fast.
[QUOTE=Druluv75;22786631]How about when I do two sessions for a day can I take my
PWO Shake twice in a day and remain in ketosis?
side note: I usually work one muscle group each session. Chest Morning/ Shoulders Evening[/QUOTE]
That might be a bit more, so you can use a glucose disposal agent like ALA if you're having trouble.
[QUOTE=JK2006;22798711]
That might be a bit more, so you can use a glucose disposal agent like ALA if you're having trouble.[/QUOTE]
Not if he trains intensely, which I'm assuming he does seeing as how he breaks up his workouts. The am/pm stuff is only for the hardcore ;)
[QUOTE=Calorie Guy;22769211]How long should one stay on a ketogenic diet plan for?
and, if ketones are TOXIC to the brain, then why would you want to go on a ketogenic diet? Is there any way to reduce the effect of toxicity.
Why would taking a protein shake (with water) bring you out of ketosis?
I think that you should make a sample, or at least give a general idea of a plan one should follow subsequent to the ketogenic diet.
Why should you avoid certain foods on a ketosis diet if your carbohydrate intake is still the same (20g/day)?
Thanks![/QUOTE]
1. Ideally, for life. It's a much healthier diet than that stupid food pyramid.
2. KETONES ARE NOT TOXIC. For many people, like breastfed babies or epileptic children, your brain works better on ketones than on glucose. In fact, the latest studies seem to show that a keto diet might be more effective for Alzheimers than medication. I can concentrate and calculate better in ketosis than on carbs. If I were doing an exam, I'd make a point of being in ketosis.
3. Breakfast: eggs. Snack: nuts or cold meat. Lunch: fish and veg. PWO: whey and dex. Dinner: steak or chicken and lots more veg. Supper: nuts, cheese.
4. Most of your 20g should be used on green vegetables. If you used it all on a slice of bread or a pile of sugar, you will get an insulin reaction that you won't get if you use it on broccoli.
[QUOTE=jaim91;22798981]Not if he trains intensely, which I'm assuming he does seeing as how he breaks up his workouts. The am/pm stuff is only for the hardcore ;)[/QUOTE]
Well having dextrose twice a day doesnt sound too good, btu yes, if it fits his macros, it should be fine. Its all a matter of staying in Ketosis.
But anyways training twice a day is not recommended unless you really know what you're doing.
does anyone have any before and after pictures from this diet? i want a rough idea of how much an average body would change in 3 months.
cheers
[QUOTE=mick1986;23544411]does anyone have any before and after pictures from this diet? i want a rough idea of how much an average body would change in 3 months.
cheers[/QUOTE]
[url]www.bodybuilding.com/fun/transf94.htm[/url] :)
[QUOTE=jaim91;23567891][url]www.bodybuilding.com/fun/transf94.htm[/url] :)[/QUOTE]
hey jaim i just wanna post my schedule cuz im tn sure if im overtraining or not.
morning: afternoon:
monday: traps triceps and fore arms
tuesday: - biceps and abs
wednesday: lats chest
thursday: - shoulders and fore arms
friday: OFFFFFFFFFFFFFFFFFF
saturday: midle back and lower back -
sunday: quads,hamstrings and calves
And on top of that i also play rugby and hockey between 4-5 days a week.
Your reply would be appreciated.
How do you feel? Are you eating enough to compensate? I would take one whole day off from the week. I don't know whether you play regby on your resistance training rest day, but I wouldn't. The body needs recovery.
It depends on how you feel. Some people go 10 days without taking a break but that's because their body can handle it