question.... let's say you dont have any carb up for a few weeks or so and have been keeping your daily net carbs under 15-20g, is it even absolutely necessary to have a depletion w/o if you decide to do a carb up day? just curious....
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question.... let's say you dont have any carb up for a few weeks or so and have been keeping your daily net carbs under 15-20g, is it even absolutely necessary to have a depletion w/o if you decide to do a carb up day? just curious....
ok so my bro bought a pizza..i was wondering if u think its ok to eat just the cheese?
[QUOTE=MrWannaGetBuff;677468651]ok so my bro bought a pizza..i was wondering if u think its ok to eat just the cheese?[/QUOTE]
Cartman says do it!
[url]http://www.southparkstudios.com/clips/154932/fried-chicken[/url]
thanks cartman lmao
[QUOTE=kwebbers;677433741]question.... let's say you dont have any carb up for a few weeks or so and have been keeping your daily net carbs under 15-20g, is it even absolutely necessary to have a depletion w/o if you decide to do a carb up day? just curious....[/QUOTE]
You'll get the most benefit from a carb-up if your muscles are exhausted and screaming for protein and carbs. Then you'll get a super-compensation effect, where your muscles grab the carbs you eat, and use them to make bigger stronger muscles. If you just eat carbs without the workout, your liver will grab the carbs and turn the excess into fat.
One or two carb meals would be fine if you haven't done a depletion workout, but you couldn't do a full day.
[QUOTE=Eileen;677546741]You'll get the most benefit from a carb-up if your muscles are exhausted and screaming for protein and carbs. Then you'll get a super-compensation effect, where your muscles grab the carbs you eat, and use them to make bigger stronger muscles. If you just eat carbs without the workout, your liver will grab the carbs and turn the excess into fat.
One or two carb meals would be fine if you haven't done a depletion workout, but you couldn't do a full day.[/QUOTE]
makes sense, thanks! as always :)
QUESTION: is it alright to do cardio (Sun-Fri (6days a week),Sat Rest)? I usually do morning workouts except on fridays I get a full workout in later in the day for the carb up. Another question is it better to carb up every weekend or once in a while? I'm 5'10 9-10%BF and weight 178. I'm trying to get down to 5-7%BF.
Thanks!
I'm also consuming 200 of Fat a day, 24g of Carbs and 185g of Protein lemme know what needs to be changed if anything as well, please & thanks!
Whatever works for you as far as exercise goes. Adjust your diet to your workout not the other way round.
Diet sounds fine. Once you are below 10% bodyfat, you'll probably get benefit from a weekly carb-up.
[QUOTE=Eileen;678330831]Whatever works for you as far as exercise goes. Adjust your diet to your workout not the other way round.
Diet sounds fine. Once you are below 10% bodyfat, you'll probably get benefit from a weekly carb-up.[/QUOTE]
Thank you very much, I appreciate the help
Got a question about the carb up, what exactly should you do for it? Just increase your carb macros or is there more to it than that? Can anyone give me the macros for a carb up? Is it just one day, once a week?
[QUOTE=Eileen;678330831]Whatever works for you as far as exercise goes. Adjust your diet to your workout not the other way round.
Diet sounds fine. [b]Once you are below 10% bodyfat, you'll probably get benefit from a weekly carb-up.[/b][/QUOTE]
Isn't that the truth... I did a carb up this weekend, only because I was out of town and we primarily ate bread and pastas throughout the weekend and now I look "fluffy" compared to prior days. Gonna have to throw in HIIT every other day this week to tighten up a bit more and continue my path of losing weight.
Note to self: No more carb up until shredded.
ok so i havent lost any weight in the last 2 days, is it cuz im not incorporating cardio? and should i?
[QUOTE=MrWannaGetBuff;678942841]ok so i havent lost any weight in the last 2 days, is it cuz im not incorporating cardio? and should i?[/QUOTE]
Two days? You're expecting to lose weight every single day? Measure weight loss week by week, and even then, you need to be stuck at the same weight for a few weeks before you can worry about platueaus.
I used to drink like a fish but for some reason recently I just cant drink plain water any more... started adding Kraft's Mio liquid enhancers [[url]http://www.delish.com/food/recalls-reviews/mio-krafts-new-water-flavor-enhancer][/url] but again, I occasionally need something else so I started drinking diet sodas (this is totally new for me, I haven't drank soda in YEARS)
anyway, I've read a few threads about aspertame and splenda and whether or not it will kick you out of ketosis but, [b]what I'm wondering is, say drinking a diet soda or using splenda, etc. DOES kick you out... wouldn't it only be pretty temporary and not have any detrimental effects on your day? can you just as easily get back into keto later that day?[/b]
just curious because this didn't use to apply to me, but now that I've started drinking diet sodas (usually diet coke or coke zero) and adding a splenda packet to coffee so I began to get curious...
thanks!
Personally, I don't think non-calorie sweeteners have an effect on ketosis, though it may produce an insulin spike which can cause problems for someone eating a high fat meal, but I feel that a lot of sweeteners produce a stress that the body is not used to dealing with. I personally feel slightly out of control after aspartame, and am much more inclined to binge.
Small amounts probably won't cause any problems, but I worry when I see recipes that seem to involve half a box of sweetener.
Hey guys and gals,
I've read thru about 50+ pages and the info is great. I've only been doing Keto for a couple of days and I've gained almost 4lbs. Is it too early to panic? I get discouraged easily and I want to stick with it.
I'm 5'10", 197lbs. Probably 20-25% body fat.
I'm guessing my ratios should be:
240 grams of Fat
150 grams of Protein
20 grams of Carbs
Does that seem about right? Any help would be appreciated. Thank you.
Wow, 70 kgs times 10 grams of carbohydrates is about 700 gram of carbs, that's about 2800 of carbs alone. Sorry but i can't do that, I have super-slow metabolism, our family suffers from x-syndrome, and we get fat pretty easy. If i eat 2800 calories of carbs in a day, I think I will blow up
My regular low calorie intake in my keto diet is about 1700 calories (700 calories for breakfast and lunch, and the 1000 in the afternoon and at night). What I think i will do is add an extra 500 calories at night. Which is around 1500. (800 of carbohydrates and 700 of protein and a bit of fat)
[QUOTE=Blindfaith;349000]What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.[/QUOTE]
Yeah you have to do aerobic exercise such as stationary bicycle, fast walking or jogging. I usually do a 50 minute of fast walking or stationary bike, 6 days a week. I feel more muscular, and less bloated after i go for a walk. I also find that aerobic exercises are good for getting rid of excess water retention.
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[QUOTE=MrWannaGetBuff;678942841]ok so i havent lost any weight in the last 2 days, is it cuz im not incorporating cardio? and should i?[/QUOTE]
Another thing is that I suffer from chronic boredom and depression, and if i don't walk i get really depressed. So i have to walk at least 50 minutes, 6 days a week to kill depression and boredom
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[QUOTE=MrWannaGetBuff;678942841]ok so i havent lost any weight in the last 2 days, is it cuz im not incorporating cardio? and should i?[/QUOTE]
In Case You Missed It
So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs.
Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.
Your not supposed to eat fat after working out?????? I workout in the afternoon so what am i supposed to eat the rest of the day. (Thank god today's my carb up day or id be lost)
[QUOTE=MrWannaGetBuff;677468651]ok so my bro bought a pizza..i was wondering if u think its ok to eat just the cheese?[/QUOTE]
For sure. Providing it's not bread stuffed cheese lol.
I made pizzas the other night for my flatmates, for myself I basically made an omellete mixed with a solid dose of ground flaxseed... Was remarkably pizza base like.. And just chucked on whatever toppings I'm allowed to have, think feta some kinda meat, mushies, green pepper slices, coupla anchovies, some salami, few herbs and some unsweetened chilli sauce, grilled it etc
Tasted pretty damn much like a pizza to me. And I'm positive it had under 10gs of carbs, most of those being fibre.
I believe ephedrine is now illegal in the United States. I have heard that you can purchase ephedrine HCL, but I'm not sure where i would get it and of its current legal status.
So what would be a good alternative to the ECA stack, or where could I get ephedrine hcl? I'm just looking to loose the last few body fat percentages. Thanks.
i dont understand one thing can someone please explain to me wat kind of fats r we talking about? good fat or just anyfat like greec fat??? lol i was thinking of flaxeed oil and omega oils stuff like that?
hey so its time for another bi weekly carb up, but like the first carb up i gained about 5-6 lbs and looked very bloated and fatty. What did I do wrong, too many carbs? or too much fat? or just too much calories?
[QUOTE=dnttch;685407371]i dont understand one thing can someone please explain to me wat kind of fats r we talking about? good fat or just anyfat like greec fat??? lol i was thinking of flaxeed oil and omega oils stuff like that?[/QUOTE]
Best fats are fish and fish oil, followed by saturated fats in food. Extra virgin olive oil is good, along with nuts, but be wary of liquid vegetable oil, most of them are not good for you. Avoi anything with a high ratio of omega 6 to 3.
[QUOTE=MrWannaGetBuff;689791631]hey so its time for another bi weekly carb up, but like the first carb up i gained about 5-6 lbs and looked very bloated and fatty. What did I do wrong, too many carbs? or too much fat? or just too much calories?[/QUOTE]
What was your carb-up like? What did you eat, and how much did you eat? Any why are you talking about a b-weekly carb-up? That's only for someone who is bulking.
[QUOTE=Eileen;689826071]Best fats are fish and fish oil, followed by saturated fats in food. Extra virgin olive oil is good, along with nuts, but be wary of liquid vegetable oil, most of them are not good for you. Avoid anything with a high ratio of omega 6 to 3.[/QUOTE]
I just got around to watching a good doco that dissects the health properties and hype around different types of dietary fat types, called 'fat head', if you've can use hulu you can watch it for free.
doesnt biweekly mean once every 2 weeks?? sry thats what i meant, for my carbup I drank a good amount of fat free milk, burritos with kidney beans in a wrap (no cheese) (4 of those) along with ketchup, same beans in whole grain bread (4 of those), a little fruit, sugary cereal (2 of those), pancakes with syrup (2 of those), and a potato pattie thing my mom made in whole gran bread (2 of those) oh and sum gatorade a a bit of candy.
ok......lol when i list it out like that it really looks like i overdid it
What were your calories on that lot?
There's a lot of misinformation out there on fat. You'd be surprised how many people think "arterycloggingsaturatedfat" is one word, they hear it so often.
yea i def think the calories may have been too much, idk i sorta feel very hungry when im on carbs