Step By Step Keto Diet Plan!

[QUOTE=jvaughan08;303995241]Off season begins next week, and i want to try something new bro. I mean im a college student so im sitting on my ass in class or in my room doing hw. i want to bump up carbs a lil bit just so i have a little leeway you know, so i dont feel like an idiot if i go 5-10 grams over[/QUOTE]
Dude, switching macros from carbs to fats while keeping calories the same makes NO difference body-wise. Don't think that you'll be less likely to put on fat if you drop your carbs and up your fats (because the net effect is the same calories).

Just eat at maintenance if you're so worried about gaining fat from doing nothing. Remember that fat adds calories, too. Don't think that a high fat/low carb diet is less likely to put on fat that a low fat/high carb diet if they are the exact same calories. What sense does that make?

I have been trying to get my bf down.. I am around 17% bf now and want to get it down to 10-11%..I am 5.9 and currently at 176lbs. Can someone please critique my diet and supplement plan.. I plan on starting this diet tomorrow...This is what I have in mind..

Morning: 730am
1) 5 egg whites, ISOPURE 0 carb protein shake; I take 2 scoops which has 210 cal, 0 carbs,50gms of proteins
2.Bowl of White oats in water

2) 10am : Snack: Plate of papaya fruit and sometime I do add another 3 boiled egg whites

3.1pm: Lunch. 8oz chicken breast grilled with olive oil + green salads

4. Snack: 2 table spoons peanut butter

5: Preworkout : Black coffee with 1 tbsp of sugar.

6: Postworkout: 0 carb ISOpure shake: 50gm protein. Mix it with water, 5 egg whites boiled

7: Dinner : pulses boiled and some vegetables

8: Right before bed: Protein shake

Supplements:
1: Isopure 0 carb
2: Fish oil 2 cap a day
3. L arginine: 2 capsules
4. Vit shop 2 capsules of multivitamins

I do have SNI's nitric stack and SNI'S elite series creatine ethyl ester ... Should I add either in my plan.. I want to lose the fat and add more muscle.. Please guide me.. I work hard but can't seem to achieve my goals..

I am starting the ckd workout plan tomorrow but need some advice on my diet.. Thanks..

[QUOTE=Jay Rawd;303996881]Dude, switching macros from carbs to fats while keeping calories the same makes NO difference body-wise. Don't think that you'll be less likely to put on fat if you drop your carbs and up your fats (because the net effect is the same calories).

Just eat at maintenance if you're so worried about gaining fat from doing nothing. Remember that fat adds calories, too. Don't think that a high fat/low carb diet is less likely to put on fat that a low fat/high carb diet if they are the exact same calories. What sense does that make?[/QUOTE]

no no, i will still be training of course. are you kidding thats the best part of the day bro. well scientifically you would be wrong, if you switch from carbs to fats, there is a difference body once. but hey i could be wrong, you would not recommend keto? i was thinking a month, maybe two tops on this diet

I started Keto this week and doing well, however, I am having a hard time getting exact on my %s... I might hit 62%/33%/5%, or just around there. I am taking 8-10 fish oils per day as recommened by Lyle M. Should I be counting my fish oils in my daily totals of Fat? (they are 2.5 each)

Suggestions on the workout, how I can make it work more to my advantage?
My worksout are as follows:
Monday: I teach kickboxing (60 mins.with weighted gloves and a 9lb defense bar) Focus is on back and shoulders
Tuesday: Tri/Chest/Core
Wednesday: off or Bi
Thursday: I teach cycle (60 mins)
Friday: Shoulders/Core
(I will make up for Bi's on Thursday or Friday if I took off Wednesday)
I fit legs in on Saturday or Sunday depending on my schedule
I keep reading the "depletion workout". However, everything I know about rest in order to grow is confusing me. I have been taking 10 BCAA's per day b/c I am desprite to build and not loss the little muscle I have. If I don't get the rest and I go hit that muscle group again, and it isn't repaired and ready, aren't I just doing more damage?

I am having a REALY hard time working out to my normal level as it is barely getting my heaviest weights up, drag'n ass to be honest in the gym...will that go away?

I have a quick question (ok, maybe not so quick).

I have been working on getting the keto diet down now for a few weeks. I feel I am doing good the past few days with keeping the proper calorie split and deficit. My issue is caffein and its effects. I am a 3rd shift worker and I consume lots of coffee. I have heard from others to stay away from caffeine while on the diet but I was also pointed towards Lyle McDonalds "The Ketogenic Diet" book. I just read in the book the below statement so now I am confused.

[quote][b]Caffeine[/b]
Although caffeine is discussed in more detail in the supplement chapter, its potential
effects on ketosis are addressed here. A popular idea floating around states that caffeine raises
insulin levels which might possibly disrupt ketosis. As well many individuals find that some
caffeine containing drinks, such as diet soda, can interrupt ketosis.
However, this is contradictory to the known effects of caffeine ingestion, which are to raise
levels of adrenaline and noradrenaline and raise FFA levels. The only way that caffeine could
raise insulin would be indirectly. By raising adrenaline and noradrenaline levels, caffeine might
cause liver glycogen to be broken down into glucose and released into the bloodstream, raising
insulin. This would only occur prior to ketosis being established, such as after the carb-load
phase of the CKD, and would help a dieter to establish ketosis.[/quote]

Can anyone tell me their experience with caffeine on this diet?

Drink your coffee, you are fine. I believe the whole "caffeine affects ketosis" was the result of diet colas not coffee, where the additives to the colas were causing the problem, not the caffeine. In case of doubt, I'd go by Lyle.

what is the difference b/w adkins and keto? Becides whey protein shake. One post said you lost too much muscle on adkins. both or Zero carb and high fat and protein.

The main difference is that on Atkins, you typically don't count calories, you don't do carb-ups and you don't exercise intensely.

The basic diet is similar, but on keto, you normally lift hard or do some other form of intense exercise (though it works without it) and you incorporate carbs where they will do most good for muscle gain/performanance enhancement.

You don't lose muscle on keto or Atkins, but it can be hard to gain without some form of carb refeed. Many competitive bodybuilders use some form of keto to cut for competitions. They wouldn't do that if they thought they were going to lose muscle.

Ok so i have done some reading and just want to make sure of some things before I actually start keto

I weigh 200lbs with 15.5% bf so my LBM is 169
So to maintain I need 2366 cals to maintain, when i start keto
for the 65% 30% 5%
i would then need 170g of Fat 177g of protein 30g of carbs

Does this sound right? I used 9cals per gram for fat 4 for protein and carbs

[QUOTE=Eileen;304658961]Drink your coffee, you are fine. I believe the whole "caffeine affects ketosis" was the result of diet colas not coffee, where the additives to the colas were causing the problem, not the caffeine. In case of doubt, I'd go by Lyle.[/QUOTE]

Just wanted to openly thank you Eileen. I took your advice and remained drinking my coffee and cut back a little on the Dt. Dew. I tested really high for Ketones and dropped 5 lbs this week. Very happy and on my way.

Thank you and reps to you!

[QUOTE=Eileen;305194661]The main difference is that on Atkins, you typically don't count calories, you don't do carb-ups and you don't exercise intensely.

The basic diet is similar, but on keto, you normally lift hard or do some other form of intense exercise (though it works without it) and you incorporate carbs where they will do most good for muscle gain/performanance enhancement.

You don't lose muscle on keto or Atkins, but it can be hard to gain without some form of carb refeed. Many competitive bodybuilders use some form of keto to cut for competitions. They wouldn't do that if they thought they were going to lose muscle.[/QUOTE]


In eating carbs when lifting, should it be pre and post, or just one or the other? How much should it be? I wanna stay under 30, so should the pre carbs be just 10?


Also, when doing a high intensity exercise like basketball, are a few carbs before the workout okay?

[QUOTE=atxburns;304191061]Suggestions on the workout, how I can make it work more to my advantage?
My worksout are as follows:
Monday: I teach kickboxing (60 mins.with weighted gloves and a 9lb defense bar) Focus is on back and shoulders
Tuesday: Tri/Chest/Core
Wednesday: off or Bi
Thursday: I teach cycle (60 mins)
Friday: Shoulders/Core
(I will make up for Bi's on Thursday or Friday if I took off Wednesday)
I fit legs in on Saturday or Sunday depending on my schedule
I keep reading the "depletion workout". However, everything I know about rest in order to grow is confusing me. I have been taking 10 BCAA's per day b/c I am desprite to build and not loss the little muscle I have. If I don't get the rest and I go hit that muscle group again, and it isn't repaired and ready, aren't I just doing more damage?

I am having a REALY hard time working out to my normal level as it is barely getting my heaviest weights up, drag'n ass to be honest in the gym...will that go away?[/QUOTE]


You may want to look into the targeted keto diet. ( Someone please correct me if I am wrong) But from the reading I did about the diet those intense workouts , the cycle class and kickboxing, arent the type of workouts to do on the CKD. You are going to need some carbs during those workouts.

[url]http://www.bodybuilding.com/fun/sclark86.htm[/url]

[QUOTE=wannabemeso;305917531]In eating carbs when lifting, should it be pre and post, or just one or the other? How much should it be? I wanna stay under 30, so should the pre carbs be just 10?


Also, when doing a high intensity exercise like basketball, are a few carbs before the workout okay?[/QUOTE]

Unless your workout is extremely high intensity, you probably don't need to eat carbs before the gym Ideally, you want to burn fat all through the workout, not carbs. Take a shake after with a scoop of whey and a small amount of dextrose.

For basketball, some carbs first could be a good idea. Not too much, just enough to bridge the gap between what you can get from fat and what you need for the workout. I used to eat half a protein bar before taekwondo.

[QUOTE=jvaughan08;304111801]no no, i will still be training of course. are you kidding thats the best part of the day bro. well scientifically you would be wrong, if you switch from carbs to fats, there is a difference body once. but hey i could be wrong, you would not recommend keto? i was thinking a month, maybe two tops on this diet[/QUOTE]

Why am I scientifically wrong? Post up studies of isocalorically matched diets with the same amount of protein but varying levels of carbs/fats and the effect on body composition.

If diet A (non-keto) has 150 grams of protein, 200 grams of carbs, and 45 grams of fat, why would it yield a better body composition when compared to a diet B (keto) that has 150 grams of protein, 30 grams of carbs, and 121 grams of fat?

I wouldn't recommend keto for you because your physical activity is largely anaerobic, and the anaerobic systems use carbs for energy, not fat. If carbs are insufficient, you use dietary protein, and if that is insufficient, you use muscle. Not a good idea, obviously. Keep the carbs and spare the muscle tissue.

[QUOTE=Eileen;305194661]The main difference is that on Atkins, you typically don't count calories, you don't do carb-ups and you don't exercise intensely.

The basic diet is similar, but on keto, you normally lift hard or do some other form of intense exercise (though it works without it) and you incorporate carbs where they will do most good for muscle gain/performanance enhancement.

You don't lose muscle on keto or Atkins, but it can be hard to gain without some form of carb refeed. Many competitive bodybuilders use some form of keto to cut for competitions. They wouldn't do that if they thought they were going to lose muscle.[/QUOTE]
Who are these competitive bodybuilders that use Keto? I only know of Dave Palumbo and those he trains. Most bodybuilders (especially naturals) cut down to comp ready status with a high protein, low fat, and reduced carb (but not keto) diet.

Also, it is very possible to lose muscle during keto. Ketosis is a protein sparing state but not in anaerobic environments. Weightlifting doesn't use fat for energy (well it does, but very little of it), it uses glucose. Fat can't be converted to glucose, only protein can. Since carbs aren't there, protein is now turned to it.

That's why bbers carb-up, because glycogen must be refilled in order to lift. Without glycogen in your muscles, be sure that the protein you eat is being turned to glucose and not being used for repair (not a good idea).

Avoiding carb-ups can surely lead to muscle loss.

Why do some ketosis threads/articles recommend a carb up period of 2 days (like this one) and others only say to have one cheat/carb up meal a week?

What is the difference, and which is better for weight training?

Also, when should I have the bulk of my carbs, pre workout meal, or post workout meal?

Been on this diet for 10 days

start weight 180
weight this am 178.4

diet

Meal 1: 4 whole eggs,
Meal 2: 56 grams of whey and 1 tablespoon almond btr
Meal 3: 56 grams of whey and 1 tablespoon almond btr
Meal 4: 6 oz of chicken and 1/2 cup almonds
Meal 5: 6 oz lean beef, salad with olive oil




total Calories
1,970

Fat
144.3 grms

Protein
147.6

carbs 27 gram


Fat/60
Carbs/5
Protein/35


whats up ????

Am i ketoed or not ?

[QUOTE=atxburns;304186971]I started Keto this week and doing well, however, I am having a hard time getting exact on my %s... I might hit 62%/33%/5%, or just around there. I am taking 8-10 fish oils per day as recommened by Lyle M. Should I be counting my fish oils in my daily totals of Fat? (they are 2.5 each)[/QUOTE]



congrats on starting! hope you see good results! good luck!

[QUOTE=deardave;307500791]Been on this diet for 10 days

start weight 180
weight this am 178.4

diet

Meal 1: 4 whole eggs,
Meal 2: 56 grams of whey and 1 tablespoon almond btr
Meal 3: 56 grams of whey and 1 tablespoon almond btr
Meal 4: 6 oz of chicken and 1/2 cup almonds
Meal 5: 6 oz lean beef, salad with olive oil



total Calories
1,970

Fat
144.3 grms

Protein
147.6

carbs 27 gram


Fat/60
Carbs/5
Protein/35


whats up ????

Am i ketoed or not ?[/QUOTE]

Yes you are.....but you need some greens bro.....some salad.....you can throw some cheese in also if you want....ranch dressing is good also

[QUOTE=Coppatop;307164261]Why do some ketosis threads/articles recommend a carb up period of 2 days (like this one) and others only say to have one cheat/carb up meal a week?

What is the difference, and which is better for weight training?

Also, when should I have the bulk of my carbs, pre workout meal, or post workout meal?[/QUOTE]

Depends on your muscle mass and goals. If you are already pretty ripped and want to pack on more mass, then a two day carb up is fine. If your main goal is fat loss and you have a lot of fat to lose, then keep the carb-up short.

If you are doing CKD, then no carbs before your workout, and a whey and carb shake after, and then carbs on your carb-up.

[QUOTE=Eileen;307502481]Depends on your muscle mass and goals. If you are already pretty ripped and want to pack on more mass, then a two day carb up is fine. If your main goal is fat loss and you have a lot of fat to lose, then keep the carb-up short.

If you are doing CKD, then no carbs before your workout, and a whey and carb shake after, and then carbs on your carb-up.[/QUOTE]

I am comming off a bulk (added about 12 lbs) and I would say I have a good amount of strength to me -- my goal is to lose weight and fat, but to also NOT LOSE any of my strength. Maybe even gain some.

[QUOTE=Jmcnyy1979;306585901]You may want to look into the targeted keto diet. ( Someone please correct me if I am wrong) But from the reading I did about the diet those intense workouts , the cycle class and kickboxing, arent the type of workouts to do on the CKD. You are going to need some carbs during those workouts.

[url]http://www.bodybuilding.com/fun/sclark86.htm[/url][/QUOTE]

I know I shouldn't be teaching, but I do - It is my job and something that I absolutly love! I wouldn't give it up for anything. I have reread part Lyle McDonals book tonight on the carb up and workout. I have been spliting my protein drink around my work out - it has 7 carbs. I might add a touch more on my teaching nights.
When he talks about carb ups - my formula states for 5 hours around a heavy workout. That is it. That is based on body fat/ current weight/fitness level/etc... I am pretty excited about eating some fruit and tomatoe sauce- been craving it ALL DAY!
This is my 2nd week on Keto and today was the 1st time I wanted something out side the diet.
I am adding in Lipo6 on Saturday to see how it effects me. Has anyone used it b/f?

Gotta say, not a fan of Lipo 6. I found it made me so depressed and pissed off I couldn't be bothered going to the gym. But maybe it's improved since I tried it.

Ive been doing a keto diet for 4 weeks now and the fat loss has been amazing, ive lost a good 8lb of fat, and so far the muscle seems to be staying..

One question though, im eating oats for breakfast then all over meals are protein rich, with only green veg..

Would you recomend knocking the oats on the head and having eggs in the morning instead?????

Andy

[QUOTE=Andypandy999;308810831]Ive been doing a keto diet for 4 weeks now and the fat loss has been amazing, ive lost a good 8lb of fat, and so far the muscle seems to be staying..

One question though, im eating oats for breakfast then all over meals are protein rich, with only green veg..

Would you recomend knocking the oats on the head and having eggs in the morning instead?????

Andy[/QUOTE]

As long as you are in ketosis, it doesn't matter.

[QUOTE=Smann09;304010121]I have been trying to get my bf down.. I am around 17% bf now and want to get it down to 10-11%..I am 5.9 and currently at 176lbs. Can someone please critique my diet and supplement plan.. I plan on starting this diet tomorrow...This is what I have in mind..

Morning: 730am
1) 5 egg whites, ISOPURE 0 carb protein shake; I take 2 scoops which has 210 cal, 0 carbs,50gms of proteins
2.Bowl of White oats in water

2) 10am : Snack: Plate of papaya fruit and sometime I do add another 3 boiled egg whites

3.1pm: Lunch. 8oz chicken breast grilled with olive oil + green salads

4. Snack: 2 table spoons peanut butter

5: Preworkout : Black coffee with 1 tbsp of sugar.

6: Postworkout: 0 carb ISOpure shake: 50gm protein. Mix it with water, 5 egg whites boiled

7: Dinner : pulses boiled and some vegetables

8: Right before bed: Protein shake

Supplements:
1: Isopure 0 carb
2: Fish oil 2 cap a day
3. L arginine: 2 capsules
4. Vit shop 2 capsules of multivitamins

I do have SNI's nitric stack and SNI'S elite series creatine ethyl ester ... Should I add either in my plan.. I want to lose the fat and add more muscle.. Please guide me.. I work hard but can't seem to achieve my goals..

I am starting the ckd workout plan tomorrow but need some advice on my diet.. Thanks..[/QUOTE]

Idk if any answered you, but why the sugar with the coffee? Try some stevia or splenda. Also, get some protein before your workout, and get your carbs in before the workout. I'm no expert in nutrition or keto, but I like to stuff my face preworkout for energy.

How does my diet look for a 5'7" 179 lb skinny-fat dude! I've decided to cut for 3-5 months depending on results, and then extremely lean bulking.

Breakfast:
3-4 Eggs, 1tsp. Nat PB, 1tsp. Flax Seed Oil

Snack:
40g ON Whey, 10-12 Walnuts

Lunch:
6-8 oz Chicken/Steak with small can of Green Beans/Pees

Snack:
1 tsp. Natty PB, 1 tsp. Flax Seed Oil (going to get fish oil when the next paycheck comes in : /), 1 cup black coffee

Pre-Workout:
40g ON Whey, 1 Apple/Pear, 1 Block Dark Chocolate 86% Cacoa

Post-Workout:
40g ON Whey, Gatorade

Dinner:
6-8 oz Fish/Steak/Chicken with Green Beans/Pees

Pre-Bed:
1 tsp. Natty PB, 1 tsp. Flax Seed Oil

I haven't added up the macros here, but I'm guessing my BMR without working out is close to 3000 since I work standing up all day.

Comments welcome!

I am not sure if anyone out there is qualified to answer the question, but after discussing with a good friend of mine who is also on Keto - we were cursious if anyone could speak to the topic or point us in directions of studies.
anytime you eat sugar - from fruit, raw, stevia, nutrisweet, etc...it produces a chemical reaction in the body that causes insulin to be released into the body stream. If within the body stream it don't find the sugar to latch on to (b/c it is artifical sugar, ie stevia, splenda, etc) will will cause your body to crave more sweets and carbs.
Part of keto is to limit or eliminate(nots ure which) completly the insulin in the blood stream so there are no carbs - which in combo attach as fat - ie stored energy.
So, is it or is it not okay to have artifical sweetners? I have been going on the premise that only in moderation - like a half a teaspoon a day.
Wrong, correction?

This is one of those "Your Milage May Vary" things. In theory, non-nutritive sweeteners like Splenda or Stevia should not produce an insulin reaction. In practice, some people do find that eating sweets, even those without calories, does produce a change in blood glucose levels (and thus, presumably, in insulin levels).

I wouldn't obsess over it, but a lot of sweeteners is probably not a good idea.