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[QUOTE=graffiti36;545936503]on my next carb up i wont be able to work out first thing in the morning.
I will wake up, eat my breakfast , go to driving lessons and then go to gym
Will this make a difference?? ( i really need to carb up this day)[/QUOTE]
Start your carb-up after the gym.
[QUOTE=Eileen;546055523]Start your carb-up after the gym.[/QUOTE]
But what should i get for breakfast? Carbs ( fruit and a whey shake) or keto breakfast?
Depends on the time you'll be hitting the gym. If it's within a couple of hours of breakfast, than a protein and fruit breakfast.
[QUOTE=Eileen;546099023]Depends on the time you'll be hitting the gym. If it's within a couple of hours of breakfast, than a protein and fruit breakfast.[/QUOTE]
i will have my breakfast at around 8.40 , driving lesson until 10, then workout...
It works :)
Thanks
[QUOTE=Eileen;546054933]I wish I were 20 again and could lose weight eating junk....[/QUOTE]
i never said eat junk i said reduce calories. lol
[QUOTE=BigDFan24;546147843]i never said eat junk i said reduce calories. lol[/QUOTE]
Just see how far you have to reduce calories when you are 49 to lose weight on a high carb diet!
this week my weight hasnt changed and from my scale it seems my bodyfat increased from 10.5 to 10.8 (kgs)
I will keep doing keto for a more couple of weeks but if do plateau should i change to another diet? Like 33/33/33?
Weight loss is not linear. Some weeks you will lose nothing, and other weeks, you'll take a sudden drop.
What advantage has 30/33/33 over keto?
Hey. me again, haha.
A couple of questions and concerns.
I recently started CKD(Friday) and i'm having headaches(started yesterday) usually around 3or4pm-ish and combined with a smelly smelly breath, is this normal? As much as i wash my mouth it is still there. Haven't noticed any lack of energy doing my lifts.
1-However, cardio is such a drag, and i'm not even running at a high speed(doing 4mph-2miles); can i split my cardio? Morning-1mile/till tired and at Night-repeat?
2-Haven't received my dextrose, what can i use to replace this?
3-On carb-ups, i'm reading conflicting remarks on this. Do i carb-up once a week, or keto 2 weeks and then carbup?
AND
4-Carb-up timing has to be after workout right?
5-I don't really have that much to lose, just stomach area, can i use this diet as a clean bulk+lose fat? Hehe, oxymoron perhaps.
Thanks a bunch.
[QUOTE=Njfinest;547012123]
1-However, cardio is such a drag, and i'm not even running at a high speed(doing 4mph-2miles); can i split my cardio? Morning-1mile/till tired and at Night-repeat?
Answer: Why dont you do high intensity cardio instead?
2-Haven't received my dextrose, what can i use to replace this?
Answer: I have heard that any simple sugar works ,except fructose .... Im not sure about this so you migh wait for eileen to answer
3-On carb-ups, i'm reading conflicting remarks on this. Do i carb-up once a week, or keto 2 weeks and then carbup?
Answer:You carb up once a week but on the first 2 weeks you only carb up on the second one.
4-Carb-up timing has to be after workout right?
Answer: From what eileen has told me you start carb up on breakfast , then do your depletion workout and continue your carb up throughout the day
[/QUOTE]
Answers in the quote
[QUOTE=Njfinest;547012123]Hey. me again, haha.
A couple of questions and concerns.
I recently started CKD(Friday) and i'm having headaches(started yesterday) usually around 3or4pm-ish and combined with a smelly smelly breath, is this normal? As much as i wash my mouth it is still there. Haven't noticed any lack of energy doing my lifts.
1-However, cardio is such a drag, and i'm not even running at a high speed(doing 4mph-2miles); can i split my cardio? Morning-1mile/till tired and at Night-repeat?
2-Haven't received my dextrose, what can i use to replace this?
3-On carb-ups, i'm reading conflicting remarks on this. Do i carb-up once a week, or keto 2 weeks and then carbup?
AND
4-Carb-up timing has to be after workout right?
5-I don't really have that much to lose, just stomach area, can i use this diet as a clean bulk+lose fat? Hehe, oxymoron perhaps.
Thanks a bunch.[/QUOTE]
1. 4mph is walking pace, and not even a particularly fast walk. Pump up the volume and do some intense cardio.
2. Dextrose is also known as glucose, and it's available in most supermarkets, pharmacies, health food shops, even home brew places. If you can't get any, then a glucose based drink or sweets will do in a pinch.
3. Do two straight weeks of keto, then carb-up once a week after that. Or less often if you want.
4. Do a full body depletion workout, then start your carb-up immediately after.
5. You can adjust your calories so you don't change weight, just body composition.
So what would be my mph? I can run HIIT, but wouldn't that deplete me? I did crosscountry in HS, so i can do up to 11-12mph for about 2-3mins; just to give you a gauge on how to scale my mph.
You're asking me how fast you should run? You know that, not me. But the idea that you should deliberately go slowly is just daft. The whole fat burning zone is based on a mathematical fallacy. Treat your cardio like lifting for your heart, and do it intensely.
[QUOTE=Eileen;5970380]It varies from person to person, and depends on your muscle mass, and your activity level. 20g is a rough guideline figure to start with. It might be better to work from 65% fat, 30% protein and 5% carbs. The dextrose in your post workout shake don't count towards the daily carb figure, but do count in your calorie totals. The protein counts towards both.
So if you were eating 2000 cals a day, your carb cals would be 100, which is 25g carbs. The bulk of those carbs should be coming from green veg, and absolutely not from "net carb" junk foods.[/QUOTE]
OK I assumed those ratios and percentages were based on the grammage - not the calories.
Ie - I was making sure to injest the required 1gprotein per lb weight - so a min of 150grams.
Minimizing carbs to 50g (since it's the 1st time going cold-turkey) and whatever remains s.b fat - altho fat grams havent exceeded 100grams of Fat yet.
Based on grams, I get the following %
F 91 = 45%
Carb 72 = 20%
Prot 159 = 35%
Based on those grams converted to calories I get:
F 822 = 51%
C 360 = 16%
P 636 = 33%
Which is correct?
And for Keto - wouldnt it be the grammage that you need to keep down - ie for carbs?
You have too little fat. There's a bit of wiggle room but you should have more fat than protein and carbs combined, to force your body to burn fat.
Why is 50g of carbs going to be easier than 20g? You want to get into ketosis as quickly as possible. The first time can be rough, so go very low carb and get over the nasty bit as quickly as possible.
RE: You have too little fat. There's a bit of wiggle room but you should have more fat than protein and carbs combined, to force your body to burn fat.
But you mean Fat grams > Protein grams + Carb Grams or
Fat Calories > Protein Cals + Carb cals?
RE: Why is 50g of carbs going to be easier than 20g? You want to get into ketosis as quickly as possible. The first time can be rough, so go very low carb and get over the nasty bit as quickly as possible.
Ok this will be a tough thing for me to write out loud - but 50g easier than 20g because I realized I was basically eating about 80% carbs all day - hence the switch to Keto. Plus if I did something close to 0 carbs doesnt that eliminate salads fruits etc? I;m not a big fan of meat anyway so I can live on fish eggs cheese sans problems - am sure my body will love me for it since I've survived without hardly any protein for so long.
When you say 1st time can be rough - what do you mean exactly? I'm noticing lethargy and tiredness which I can't explain since I am eating meals but is this part of the nasty bit you're referring to?
65% calories from fat, 5% calories from carbs, 30% calories from protein. As a rule of thumb, the number of grams of fat and protein should be very similar.
20g of carbs allows lots of salad and green veg (more than you are eating now, I'll bet) but no bread, rice, pasta, oatmeal, fruit etc.
When you first go keto, you're asking your body to do something it probably hasn't done since you were a breastfed baby. And your body will think it's starving, so it will try to make you stop exercising and eat more. You may also notice a brief woolly-headed feeling, or even something like the start of flu. Once your body realises that it is not starving, and can function as well, or even better, on ketones, all that will disappear, but the switchover can be rough.
Ideally, start keto on Friday, so that by the time you go back to work on Monday, you are over the worst.
HI think I have hit fat loss plateu no change in weight or fat percentage in more than 3 weeks I have done clean carbups and there no helping much what do you think I should to break the plateu ? I was thinking of going to maintenance cals and going 33/33/33 for maybe 1 week or more what do think??? Thanks
[QUOTE=GGluis;548032213]HI think I have hit fat loss plateu no change in weight or fat percentage in more than 3 weeks I have done clean carbups and there no helping much what do you think I should to break the plateu ? I was thinking of going to maintenance cals and going 33/33/33 for maybe 1 week or more what do think??? Thanks[/QUOTE]
What are your stats, your keto diet, and your carb-up diet like?
Ok I wasn't counting the olive oil I've been forcing myself to make the fish and eggs with - so that ups the *good* fats for the past few days (phew)
You're absolutely right about the salad - I can have a whole box and Im good with my carbs so - am happy! Absolutely no fruits makes me nervous but that's ok - its not like I'd have had that many on a regular day except for watermelon or cantaloupe - mostly water.
By the way - which sugar substitutes are to be avoided vs acceptable on keto? The whey drinks people talk about - dont they contain one of the nono-loses?
Thanks so much Eileen!
Hello-
I've been lurking around in this thread for the past few days and reading up on the diet. Basically, I'm looking for some critiques:
Stats:
Weight = 188 lb
BF% = 12%
Lean mass = ~166 lb
Goals: Trim down while increasing muscle mass (BF Goal ~ 6%)
Protein = 166 g
Maintenance Calories = 188x15 = 2820 Calories
"Fat loss" Calories = 2820 - 500 = 2320 Calories
Protein Calories = 166x4 = 664 Calories
Fat Calories = 2320 - 664 = 1656 Calories = 184 g of fat
Meal 1:
-3 Eggs
-2 Tbs EVOO
-1 Celery stalk
Meal 2:
-1 can tuna
-2 Tbs Mayo
-1 Celery stalk
Meal 3/Snack:
-1 cup almonds (~22 kernels)
-2 Tbs EVOO
----------------------> Workout
Meal 4:
-Protein shake + creatine + ??? (Any other post work-out recommendations?)
-Turkey sausage (1/2 cup)
Meal 5:
-3 chicken breasts
-Turkey sausage (1/2 cup)
-Vegetable (?????---> Worried about increasing carbs too much)
-3 Tbs Flax seed oil
Meal 6:
-Cottage cheese (full-fat) before bed/Casein protein (Recommendations? Or is this a no-no?)
Stats for meals:
Calories: 2435
Fat: 178.9g (65%) [Sat: 11%; Poly: 21%; Mono: 29%]
Carb: 25.7g (4%) ----> Too high?
Fiber: 5.3g
Protein: 181.2g (30%)
I haven't quite worked out the "Carb Up" portion yet.
Any comments or suggestions for that listed above?
Thanks!
[QUOTE=GT3weis;548077173]Ok I wasn't counting the olive oil I've been forcing myself to make the fish and eggs with - so that ups the *good* fats for the past few days (phew)
You're absolutely right about the salad - I can have a whole box and Im good with my carbs so - am happy! Absolutely no fruits makes me nervous but that's ok - its not like I'd have had that many on a regular day except for watermelon or cantaloupe - mostly water.
By the way - which sugar substitutes are to be avoided vs acceptable on keto? The whey drinks people talk about - dont they contain one of the nono-loses?
Thanks so much Eileen![/QUOTE]
Don't worry about the fruit. There's nothing fruit has that you won't find in vegetables and for fewer calories. Peppers, broccoli and brussel sprouts all have more vitamin C than oranges, and a lot of other useful nutrients as well.
Avoid all the Net carb sugar substitutes like maltitol and glycerine. Zero cal ones like sucralose are not too bad. Personally, I don't like aspartame, but some people seem okay with it. I do like stevia.
Most whey is fine. Anything with 80g+ of protein per 100g of whey should be good on keto. There may be a couple of grams of carbs per serving, but it's not a big deal. Avoid anything with Mass or Gain or Meal in the name, they always have a lot of added carbs.
[QUOTE=240TVol;548281923]Hello-
I've been lurking around in this thread for the past few days and reading up on the diet. Basically, I'm looking for some critiques:
Stats:
Weight = 188 lb
BF% = 12%
Lean mass = ~166 lb
Goals: Trim down while increasing muscle mass (BF Goal ~ 6%)
Protein = 166 g
Maintenance Calories = 188x15 = 2820 Calories
"Fat loss" Calories = 2820 - 500 = 2320 Calories
Protein Calories = 166x4 = 664 Calories
Fat Calories = 2320 - 664 = 1656 Calories = 184 g of fat
Meal 1:
-3 Eggs
-2 Tbs EVOO
-1 Celery stalk
Meal 2:
-1 can tuna
-2 Tbs Mayo
-1 Celery stalk
Meal 3/Snack:
-1 cup almonds (~22 kernels)
-2 Tbs EVOO
----------------------> Workout
Meal 4:
-Protein shake + creatine + ??? (Any other post work-out recommendations?)
-Turkey sausage (1/2 cup)
Meal 5:
-3 chicken breasts
-Turkey sausage (1/2 cup)
-Vegetable (?????---> Worried about increasing carbs too much)
-3 Tbs Flax seed oil
Meal 6:
-Cottage cheese (full-fat) before bed/Casein protein (Recommendations? Or is this a no-no?)
Stats for meals:
Calories: 2435
Fat: 178.9g (65%) [Sat: 11%; Poly: 21%; Mono: 29%]
Carb: 25.7g (4%) ----> Too high?
Fiber: 5.3g
Protein: 181.2g (30%)
I haven't quite worked out the "Carb Up" portion yet.
Any comments or suggestions for that listed above?
Thanks![/QUOTE]
You definitely need more than two stalks of celery. Don't worry about including lots of veg, all the green veg has lots of fiber which cancels out most of the carbs.
Post workout, just whey and creatine and a small amount of dextrose. No turkey.
I'm not a fan of flax oil. It goes rancid very easily and the omega 3 in it is not as bio-available as fish oil. On keto, you can eat chicken with skin or chicken thighs, not just breast. And don't forget the steak.
Are you sure about your calories? You need a manual job and a very active lifestyle to be able to cut on 2435 calories. If you have a desk job, you may need to cut it back a bit.
[QUOTE=Eileen;548052503]What are your stats, your keto diet, and your carb-up diet like?[/QUOTE]
I started at 180 pounds I am now after more than a month on the ckd 167 pound I take 2030 calories daily my diet is like this
MEAL 1
1 Hamburger Meat
2 Eggs
2 Tablespoons Heavy cream
MEAL 2
Ground beef 70 % fat 150 grams
Slice of monterey cheese
2 tablespoons heavy cream
MEAL 3
200 grams avocado
100 grams cottage cheese 4%
Meal 4
Hamburger Meat
Slice of american cheese
Meal 5
Cottage Cheese 100 grams
3 tablespoons Heavy cream
Around all the meals I tend to eat brocolli , coliflower and lettuce
PWO shake 25 grams zero carb protein and 6 to 8 grams of carbs coming from gatorade
My macros are 150 protein , 150 fat , and 20 carbs
I deplete the muscles by tuesday as it says in the ketogenic diet book and the on friday do the depletion workout i start with 2 fruits prior training on carb ups I dont usually eat the same I have a lot of cereal ,milk , oatmeal , whole grain bread and keep the fat intake low I take around 4000 calories in a period of 30 hours 70 % carbs 15%protein and 15 % fat , this is the way I feel my muscles are recovered from the depletion I have tried smaller carbups but the muscles are still sore and dont look as full as I wish .
I do to 45 to 1 hour of cardio from monday to friday and again on sunday after the carbup.
I think im doing all right but the progress is not there anymore I want to get around 7 % body fat rightnow im 9 -10% i
Thanks!!!
You dropped 13lb in a month, and you're complaining??? Seriously, you are losing much faster than average, and I think your body has copped on it can't keep doing this. At your height and weight, you can't have much left to lose, and it's going to be a matter of gritting teeth and just plugging away at it.
If you want to try something different, maybe take out the cream and cheese, and try eating oily fish instead. Dairy can be a sticking point for some people.
Abs tighter then ever, maybe water weight? But i got no more stomach, my obliques are showing and that is awesome. Funny thing is i'm not even making my wanted caloric intake, i'm going below it, i just don't feel hungry. Although, i am taking my necessary protein, and something else i'm thirsty 24/7.
BUUUUT...the energy in my lifts(rom) has gone down, i feel so damn weak. I look dead, i've been told, can't wait for friday.
Instead of running, i'm just jump roping in a hiit-type way.
I haven't scaled myself, but i probably went down, will do first thing tomorrow.
Oh, and can i eat scrambled eggs-with yolk? It has some monu/poly fats, what i'm doing is 2/5 yolk 3/5 whites, and scrambled.
Typed alot! Sorry.
[QUOTE=Eileen;548310353]
Avoid all the Net carb sugar substitutes like maltitol and glycerine. Zero cal ones like sucralose are not too bad. Personally, I don't like aspartame, but some people seem okay with it. I do like stevia.
Most whey is fine. Anything with 80g+ of protein per 100g of whey should be good on keto. There may be a couple of grams of carbs per serving, but it's not a big deal. Avoid anything with Mass or Gain or Meal in the name, they always have a lot of added carbs.[/QUOTE]
Thanks Eileen!
Quick question about diet sodas - I read somewhere in this thread (I think) that diet sodas are ok while on Keto since you're not doing any carb damage. Is this true? I usually get a diet pepsi to fix the sweet tooth.
And Ive read that milk knocks you out of Keto fast - so avoid it. I've been missing my morning cup of tea with milk (or coffee with milk) and was wondering if there is anything I could use that would be acceptable under keto? I had those non-dairy creamers but would that be an ok substitute?
Go for real cream in your coffee. There's a McDonalds in the city center that does black coffee with a pile of real whipped cream on it. My favourite addiction.
Diet sodas have no carbs, but it's a Your Milage May Vary thing. Some people have discovered that even without a single carb, they can raise blood sugar and hence insulin. Possibly due to the sweetness? I reckon if you are going for one, drink it on its own, not as part of a meal.
quick question
I did my carb up last tuesday but to best suit my new college schedule i would have to do it my next carb up this saturday or next .Thing is... it hasnt been a full week yet so i dont know if i should just wait to next saturday or not.
I know people who bulk do carb ups more frequently but im cutting so ... how much would it affect my fat loss? And should i reduce the carbs , something like from 400 to 300?
The most logical answer would be to wait but i really crave for carbs and so would like to know if a carb up sooner than normal would hurt my effort or not
[QUOTE=Eileen;548887483]Go for real cream in your coffee. There's a McDonalds in the city center that does black coffee with a pile of real whipped cream on it. My favourite addiction.
Diet sodas have no carbs, but it's a Your Milage May Vary thing. Some people have discovered that even without a single carb, they can raise blood sugar and hence insulin. Possibly due to the sweetness? I reckon if you are going for one, drink it on its own, not as part of a meal.[/QUOTE]
Also, ive read an explanation somewhere that the ph of the diet sodas might make you drop ketosis
Where ive read it? I have no idea, but it was on bb.com for sure