Step By Step Keto Diet Plan!

[QUOTE=LeeRain;519037453]Another question for you Eileen, if you don't mind of course. After my workout i consume 1 cup of milk with my protein powder. Do these carbs that i consume right after my work out have the same effect towards ketosis like the bits of carbs i consume through out the day. To clarify my question, can 20 or so carbs that you have consumed in an after workout shake throw you out of ketosis compared to say carbs i would eat at dinner[/QUOTE]

Milk is not good as part of your PWO shake on keto. The carbs take too long to digest. Take dextrose or something similar, keep milk for carb-ups.

[QUOTE=Eileen;519128853]At this stage, skip the carb-up. Take a whey shake after lifting, and don't do a full carb-up until you bring your bodyfat down a few notches. If you are really flagging (which probably won't happen for a while) eat one carb meal and leave it at that.[/QUOTE]

Awesome, I wiegh ~350-360 right now. I should bring my weight down to a manageable ~600g's of carbs before doing my first real carb up day?.

[QUOTE=littlebones;519386853]Awesome, I wiegh ~350-360 right now. I should bring my weight down to a manageable ~600g's of carbs before doing my first real carb up day?.[/QUOTE]

I'd hate to put a number on it, because sometimes big guys have a lot of muscle hiding under the fat, so they sometimes have less to lose then you'd think just looking at the numbers. It's more a matter of you lifting really hard and the PWO shake not doing it for recovery any more.

I don't like carb-ups and usually put them off until I feel like a slug with hair: I have to swap hands brushing my teeth before the first one is exhausted, and I don't bother lifting my arm to brush my hair.

just ordered magnesium and calcium pills
ive just noticed im only taking 50% of what i should be taking of potassium...
i cant seem to find potassium pills though(internet). should i ask my doctor for them or try to find them in a real store?

[QUOTE=Eileen;519492763]I'd hate to put a number on it, because sometimes big guys have a lot of muscle hiding under the fat, so they sometimes have less to lose then you'd think just looking at the numbers. It's more a matter of you lifting really hard and the PWO shake not doing it for recovery any more.

I don't like carb-ups and usually put them off until I feel like a slug with hair: I have to swap hands brushing my teeth before the first one is exhausted, and I don't bother lifting my arm to brush my hair.[/QUOTE]

Awesome to hear. I assume Mark Ripptoe's Starting Strength is a good program to start. I know most people assoisate that program with eating over maintance and GOMAD but this program is just as good as another for a beginer lifter like myself.

[QUOTE=graffiti36;519511463]just ordered magnesium and calcium pills
ive just noticed im only taking 50% of what i should be taking of potassium...
i cant seem to find potassium pills though(internet). should i ask my doctor for them or try to find them in a real store?[/QUOTE]

Low sodium salt had lots of potassium. Your mother probably had this in the house already.

[QUOTE=littlebones;519530763]Awesome to hear. I assume Mark Ripptoe's Starting Strength is a good program to start. I know most people assoisate that program with eating over maintance and GOMAD but this program is just as good as another for a beginer lifter like myself.[/QUOTE]

Any good lifting program will work. Just keep pushing yourself a bit beyond what feels comfortable.

[QUOTE=Eileen;519568773]Low sodium salt had lots of potassium. Your mother probably had this in the house already.[/QUOTE]

ah! i hate living in this god-forsaken country
ive never heard of it neither has my mom....
Its really hard to focus on bodybuilding but the hardest is finding what i need...
If i asked someone if they had salt with low salt they would call me crazy!
anyway, i will try to find it and if i cant i will ask my doctor for potassium. Im not sure if my doctor will agree with my diet and if it doesnt i will have to go against my mother to do it...
****en myth based ignorance....

[QUOTE=Eileen;519002513]Quite a few people combine keto with IF[/QUOTE]
Yes^^^ I like this combo and works great with me never hungry and body fat melts Eileen ur the best!

[QUOTE=graffiti36;519703123]ah! i hate living in this god-forsaken country
ive never heard of it neither has my mom....
Its really hard to focus on bodybuilding but the hardest is finding what i need...
If i asked someone if they had salt with low salt they would call me crazy!
anyway, i will try to find it and if i cant i will ask my doctor for potassium. Im not sure if my doctor will agree with my diet and if it doesnt i will have to go against my mother to do it...
****en myth based ignorance....[/QUOTE]

I'm pretty sure you have it in Portugal. I've seen it in France and Spain. It should be in the supermarket, in the aisle with the ordinary salt. It's not special or expensive, it's one of the things they sell just about everywhere. The one I use is called LoSalt.

this first week on keto i went from 75.6 kg to 71.8
bodyfat from 13.6 kg to 12
bodyfat percentage from 18% to 16.71

The extra weight was probably water weight right? ( i used a digital scale)
Good improvement or bad?

Water weight. Ignore the bodyfat reading, it got screwed up by the different hydration levels. But you're doing fine.

[QUOTE=Eileen;520441503]Water weight. Ignore the bodyfat reading, it got screwed up by the different hydration levels. But you're doing fine.[/QUOTE]

how much time ( estimate) would i need to get from by current bodyfat to 10-11 % ??
Im probably around 16-17%

Depends on your metabolism, calories, workout intensity and a whole lot of other things. Just go for it and see what happens.

[QUOTE=Eileen;520449123]Depends on your metabolism, calories, workout intensity and a whole lot of other things. Just go for it and see what happens.[/QUOTE]

whats the usual bodyfat loss per week for an usual bodybuilder?

[QUOTE=graffiti36;520521733]whats the usual bodyfat loss per week for an usual bodybuilder?[/QUOTE]

Find me a "usual bodybuilder" and I'll tell you. It really does vary. But the odds are in your favour, you're young, male and dedicated.

[QUOTE=Eileen;520523493]Find me a "usual bodybuilder" and I'll tell you. It really does vary. But the odds are in your favour, you're young, male and dedicated.[/QUOTE]

i wanted a number but thats okay...
you really cant tell can you. everyone is different i guess
Well, i will keep going and figure it out
thanks :)

the day before carb up how many carbs should i take in my pre and post workout meal?
And which ones?
im having trouble deciding what to eat on a carb up... i cant seem to take 474 grams of carbs without adding too much fat ...
more protein than usual on carb up is acceptable?

Also, does fiber count towards the total carbs that i need to eat on carbs up day?

The day before carb-up, you eat as normal. By the way, you don't carb-up until you've done two straight weeks of keto.

Start your carb-up with a couple of apples. Do your depletion workout, have a big PWO shake (50g whey, 50g dextrose), then have one high gi meal (bagels or cereal), then switch to low gi foods for the rest of the day. Finish at bedtime.

Base your carb-up on your maintenance calories. For fat loss and muscle maintenance, go for about 10-20% above your REAL maintenance. Reverse the marcos, so 30% protein, 5% fat and 65% carbs.

Eat things like oatmeal, potatoes, brown rice, low fat dairy, root veg, beans and pulses, wholegrain bread or pasta. No junk.

Don't worry about fiber, Once you are not eating keto food, the amount of fiber is not significant. Even brown rice, so beloved of nutritionists for its fiber, has only about 3g of fiber per 100g of uncooked rice.

[QUOTE=Eileen;521577453]The day before carb-up, you eat as normal. By the way, you don't carb-up until you've done two straight weeks of keto.

Start your carb-up with a couple of apples. Do your depletion workout, have a big PWO shake (50g whey, 50g dextrose), then have one high gi meal (bagels or cereal), then switch to low gi foods for the rest of the day. Finish at bedtime.

[/QUOTE]

i wont workout in my carb up day...

quoting:
Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

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.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

-----------------

This is why im not sure...
The 600 grams of carbs ( in my case) should be only eaten on thursday ( my carb up day. birthday)? on wednesday i should keep my keto routine the same without changing pre and pwo meals?
Also , how can i get 2750 to 3000 cals on carb up?its impossible... if i eat 600 grams of carbs ( 2400 cals) plus 140 grams of protein (560 cals) and some fat it just exceeds 3k cals...

Its been like 1 week and a half but i really need this carb up since its my birthday and i will use it to cheat a little bit :/ ( or a lot :( )

Unless you are getting close to being ready to step on stage, you have to adjust the numbers in the sticky. They are aimed at a bodybuilder who is very ripped. Those of us with significant fat to lose have to adjust downwards.

And I'm sorry, you have to start your carb-up with a workout. Otherwise the carbs are not taken up by the muscles in the same way. If for some reason, you need to carb-up but can't work out, you have to reduce the size of the carb-up a lot.

It's amazingly easy to eat 3000 or more calories in carbs. Try it and see.

[QUOTE=Eileen;521614453]Unless you are getting close to being ready to step on stage, you have to adjust the numbers in the sticky. They are aimed at a bodybuilder who is very ripped. Those of us with significant fat to lose have to adjust downwards.

And I'm sorry, you have to start your carb-up with a workout. Otherwise the carbs are not taken up by the muscles in the same way. If for some reason, you need to carb-up but can't work out, you have to reduce the size of the carb-up a lot.

It's amazingly easy to eat 3000 or more calories in carbs. Try it and see.[/QUOTE]

then why cant i start my carb up tomorrow night and end on thursday night?
I will have 2750 cals on carb up day and follow the macros then.
If i do start tomorrow night should i have pre workout meal? post workout would probably be some dextrose with whey.
Thursday is a special occasion but i would still like to follow the carb up rules...

The rest of the time on keto i can do as you said ( workout on carb up)

Hey!
I've been on a full time ketogenic diet (not cyclic that is) for about a month now. It's awesome! I would rather avoid a cyclic diet, as I've heard that the transitions from and into ketosis is somewhat unpleasant...
I've also heard that ketogenic diets aren't optimal for gaining muscle.

So I was wondering if it is possible to eat some carbs (say 150) before working out, and then burning these by working out, and thus staying in ketosis?

I have a question. On carb up day do u eat normal keto meals before the depletion workout of the carb up? Like mine will be at 5-6pm so eat normal keto meals before depletion workout.I know have an apple and protein shake before depletion workout and post have dex and 50g proshake but before keto meals correct? Ckd by the way

[QUOTE=gronnelg;521999313]Hey!
I've been on a full time ketogenic diet (not cyclic that is) for about a month now. It's awesome! I would rather avoid a cyclic diet, as I've heard that the transitions from and into ketosis is somewhat unpleasant...
I've also heard that ketogenic diets aren't optimal for gaining muscle.

So I was wondering if it is possible to eat some carbs (say 150) before working out, and then burning these by working out, and thus staying in ketosis?[/QUOTE]

TKD is a keto diet where you eat carbs before and after workout, but don't do carb-ups.

150g is way more than you need, unless you are training for a marathon as well as lifting. Try 30-50g and see how that works.

[QUOTE=Gusthebus;522015323]I have a question. On carb up day do u eat normal keto meals before the depletion workout of the carb up? Like mine will be at 5-6pm so eat normal keto meals before depletion workout.I know have an apple and protein shake before depletion workout and post have dex and 50g proshake but before keto meals correct? Ckd by the way[/QUOTE]

Yes. Eat as normal until you are getting ready for your depletion workout and carb-up.

Wow Eileen! You're like the oracle of this place! Keep up the good work!
Oh, and thanks :)
Could you tell me a bit about TKD or give me a link?

There are a lot of posts about it here. Basically, you have to tailor your carbs to your workout. Light workout means fewer carbs. Maga session means you can eat more. Also, your timing counts. Ideally have a low gi meal (oatmeal and cottage cheese) an hour or two before the workout. But if you run out of time, eat a higher-gi meal (chicken sandwich). Find you what works best for you.

Remember, you don't need to fuel the entire workout from carbs, only to bridge the gap between what you need, and what your body can supply from fat.

Ok, thanks :)

I have been reading through this thread and afirst I thought I understood everything but now I think I am utterly confused. First off I am fat and don't work out to much . I am wanting to change that. My goal for now is just to cut fat and maintain my current muscle mass. I think I have the numbers right but its the planning that I don't understand.

I am
63 inches tall
220 weight
42 waist
lean muscle is 157
my honest workout plan is:
monday : light lifting chest shoulders
tuesday: just cardio 50 min fast walk
wednesday: light lifting back/tries
thursday: cardio same as above
friday: cardio then legs
sat : rest
sun : rest

my problem is how much of everything should I be eating dailying if that is my workout? I work a desk job all day long. and how should I carb up since I am not killing myself at the gym.

just show I thought I had the numbers:
157lbm X4 = 628 .....628/.30= 2098
so thats my bmr ? times that by 1.35 (i think 1.35 is a safe bet) = 2826
2826 is my daily maint calorie intake needed I think
so minus about 500 for calorie def 2300. at this point I think I get lost. do I reconfigure with 30% of 2300 being protien, 5% being carb and the rest fat?


my head hurts so sorry if this doesn't make any since. I been reading this post for about 4 hours.

can someone help me with the numbers and should I really be carbing up since I don't plan on lifting super hard?


and just to clarify. this is how I plan on starting. once i get my waist and my fat down some I will be lifting more and more cardio. I just haven't done it in a long time and I want to ease back into it. I plan on doing this for about 2 months then changing it up some.

I make it that your keto calories should be around 2000 a day, with 157g protein, 20g carbs and the rest fat.

And no, with that routine, you don't need to carb-up. When you are a couple of months in, and starting to lift a lot heavier, then you can add a small carb-up. Trust me, the carb-up is not as much fun as you think.

[QUOTE=Eileen;524172103]I make it that your keto calories should be around 2000 a day, with 157g protein, 20g carbs and the rest fat.

And no, with that routine, you don't need to carb-up. When you are a couple of months in, and starting to lift a lot heavier, then you can add a small carb-up. Trust me, the carb-up is not as much fun as you think.[/QUOTE]

thank you so much for responding. Ok so I am off by a few calories but I will adjust it for tomorrow. Forgot to add I am a male lol.

Yeah I honestly do not mind the no carbs, but just to be sure on this plan friday of my second week. should I go to 65%carb 5%fat for one day and drop the calories down a little or just keep on keeping on with my normal macros?

also this is my food layout for the day. I know these are not the best, but for today it was all I had in my kitchen. I will be going grocery shopping tonight. Would you please take a peak and just any pointers. along with that I took a multi vitamin

fitday.com/fitness/PublicJournals.html?Owner=harliquin76 (sorry for link mess up i don't have 30 post yet)
thank you so much it really means the world to me :)

The link wouldn't work, so I don't know.

At the beginning, it's not important to get everything spot on, just dropping your carbs will shock your body enough to give you a fair bit of weight loss. As you go on, you'll have more experience at getting it all right.

Until you are in ketosis (normally 3-5 days the first time), eat to hunger, but keto food. Once you are in ketosis, you can work on getting your calories right, which should be a lot easier when you are not hungry.

Base your diet on whole eggs, fresh meat, oily fish, chicken, lots and lots of green veg, olive oil, butter, some cheese, some nuts. Try to avoid processed meat and all forms of low carb crap.

[QUOTE=Eileen;524219343]The link wouldn't work, so I don't know.

At the beginning, it's not important to get everything spot on, just dropping your carbs will shock your body enough to give you a fair bit of weight loss. As you go on, you'll have more experience at getting it all right.

Until you are in ketosis (normally 3-5 days the first time), eat to hunger, but keto food. Once you are in ketosis, you can work on getting your calories right, which should be a lot easier when you are not hungry.

Base your diet on whole eggs, fresh meat, oily fish, chicken, lots and lots of green veg, olive oil, butter, some cheese, some nuts. Try to avoid processed meat and all forms of low carb crap.[/QUOTE]

I attached a picture....wow so much easier

will the coffee-mate kill my ketosis? I love my english tea. I can use sweetn low but I need my coffeemate?

It won't kill it, just don't go mad. Don't forget, you can have real cream on keto (as long as you have the calories to spare).

The one thing I'd watch is the peanut butter. The carbs can mount up pretty rapidly with that stuff. For the same calories as a couple of spoons of PB, you could have some steak and broccoli.

[QUOTE=Eileen;524287753]It won't kill it, just don't go mad. Don't forget, you can have real cream on keto (as long as you have the calories to spare).

The one thing I'd watch is the peanut butter. The carbs can mount up pretty rapidly with that stuff. For the same calories as a couple of spoons of PB, you could have some steak and broccoli.[/QUOTE]

yeah the stuff i am useing is 8g of carbs has 4 for dietery fiber. it feels like they left some of the peanut shell in it lol.

humm i will look into real cream. ugh I am sooo stuffed anyways the last thing I want is more food. I wish I could find less.

If you are not hungry, don't eat. Simple as that. Think of it as your keto honeymoon when you can drop calories without going hungry to speed up fat loss. Don't worry, your body won't let you starve. But with a 42" waist, chances are you have a fair bit of fat to lose, and if you are not hungry, use that to cut back the cals a bit.

Ideally, you should be hungry coming up to meals, and not the rest of the time. Don't force feed yourself.

[QUOTE=Eileen;524319273]If you are not hungry, don't eat. Simple as that. Think of it as your keto honeymoon when you can drop calories without going hungry to speed up fat loss. Don't worry, your body won't let you starve. But with a 42" waist, chances are you have a fair bit of fat to lose, and if you are not hungry, use that to cut back the cals a bit.

Ideally, you should be hungry coming up to meals, and not the rest of the time. Don't force feed yourself.[/QUOTE]


thank god. I have been forceing myself to eat all day and honestly I feel a little sick. part of my weight gain is due to me not eating enough. and then when I did it was all pretty bad.

Yeah I have a gut but the rest of me is pretty normal. its like a curse in my family all the men gain weight only in the stomach.

thanks again i feel better knowing I don't have to eat all this food

Fat accumulating on the belly while the rest of you stays presentable is nearly always a sign of insulin issues, which means you need to cut carbs. If not keto, then some other low carb diet.

The whole "I don't eat so I put on weight" thing is a myth. People misunderstand starvation mode. Yes, it exists, but the key word is starvation. It's not a matter of missing a meal or two, it means dropping calories below survival level. And if you do, your metabolism will slow down by anything up to 30%. But for starvation mode to kick in, you'll have dropped cals by a lot more than 30%, so you will still continue losing, just slower than you might expect. And you'll put on weight quickly if you return to previous calories.

What is much more common is that someone goes a long time between meals, gets really hungry, then eats a lot of high calorie food very quickly. It's like going to McDonalds, eating a Big Mac, still feeling hungry so eating another one and some fries, because your body hasn't time to assimilate all the calories that have just arrived in. An hour later, you feel crappy, but at the time, you really feel you need that second Big Mac.

[QUOTE=Eileen;524353603]Fat accumulating on the belly while the rest of you stays presentable is nearly always a sign of insulin issues, which means you need to cut carbs. If not keto, then some other low carb diet.

The whole "I don't eat so I put on weight" thing is a myth. People misunderstand starvation mode. Yes, it exists, but the key word is starvation. It's not a matter of missing a meal or two, it means dropping calories below survival level. And if you do, your metabolism will slow down by anything up to 30%. But for starvation mode to kick in, you'll have dropped cals by a lot more than 30%, so you will still continue losing, just slower than you might expect. And you'll put on weight quickly if you return to previous calories.

What is much more common is that someone goes a long time between meals, gets really hungry, then eats a lot of high calorie food very quickly. It's like going to McDonalds, eating a Big Mac, still feeling hungry so eating another one and some fries, because your body hasn't time to assimilate all the calories that have just arrived in. An hour later, you feel crappy, but at the time, you really feel you need that second Big Mac.[/QUOTE]


well sounds aright about the food. Thanks again so much for all the help. I feel a ton better now after my work out. I ate some chicken after my workout as well. I might finish up some of the food for dinner.

again thank you so much :)

HI everyone I have read a lot on this subject for the last couple of days and tomorrow im starting my first keto diet wich will follow like this 170 grams fat , 180 grams protein and 16 grams of carbs coming from green veggies.
This is following the 65-35-5 that everyone here does , im 5.10 and weight 180 pounds i think I made all the math right, the one thing im suffering is sometimes i cant go to the gym monday to friday the way the diet has to be made so that friday afternoon you can have the carb up load if I for example want to take thursday as a day off what should i eat that day keto or what and then I will go to the gym on saturday to make up for that day but im in carb up day so Im really lost here does it have to be monday to friday for this to work?? also I do weight training along with cardio for 1 hour sometimes HIIT and sometimes with the heartrate monitor should I still do cardio for 5 days a week and for that much time?? please need fast!!!

[QUOTE=Eileen;524353603]Fat accumulating on the belly while the rest of you stays presentable is nearly always a sign of insulin issues, which means you need to cut carbs. If not keto, then some other low carb diet.

The whole "I don't eat so I put on weight" thing is a myth. People misunderstand starvation mode. Yes, it exists, but the key word is starvation. It's not a matter of missing a meal or two, it means dropping calories below survival level. And if you do, your metabolism will slow down by anything up to 30%. But for starvation mode to kick in, you'll have dropped cals by a lot more than 30%, so you will still continue losing, just slower than you might expect. And you'll put on weight quickly if you return to previous calories.

What is much more common is that someone goes a long time between meals, gets really hungry, then eats a lot of high calorie food very quickly. It's like going to McDonalds, eating a Big Mac, still feeling hungry so eating another one and some fries, because your body hasn't time to assimilate all the calories that have just arrived in. An hour later, you feel crappy, but at the time, you really feel you need that second Big Mac.[/QUOTE]

How low is "starvation low" though? I lowered my carb and fat intake by eating mainly homemade low fat cheeseburgers wrapped in lettuce with salads as "snacks" and have lost around 20 pounds. That coupled with ~110 oz of water a day actually keeps me full. The problem is, I did the math and some days I'm only consuming around 900 calories a day.

I've also plateau'd recently. I can't seem to lose weight or inches around my waist. Am I in "starvation mode"?

I was just doing a ton of cardio and trying to eat as few carbs as possible while also creating a calorie deficit...

Matt

[QUOTE=GGluis;527432903]HI everyone I have read a lot on this subject for the last couple of days and tomorrow im starting my first keto diet wich will follow like this 170 grams fat , 180 grams protein and 16 grams of carbs coming from green veggies.
This is following the 65-35-5 that everyone here does , im 5.10 and weight 180 pounds i think I made all the math right, the one thing im suffering is sometimes i cant go to the gym monday to friday the way the diet has to be made so that friday afternoon you can have the carb up load if I for example want to take thursday as a day off what should i eat that day keto or what and then I will go to the gym on saturday to make up for that day but im in carb up day so Im really lost here does it have to be monday to friday for this to work?? also I do weight training along with cardio for 1 hour sometimes HIIT and sometimes with the heartrate monitor should I still do cardio for 5 days a week and for that much time?? please need fast!!![/QUOTE]

For the first couple of weeks, you can go a bit easier with the cardio while your body adjusts to keto, then it's business as normal. Lift as usual.

Do your carb-up any day that suits you, but make sure it's a day when all your muscle groups have already been well worked. The idea is that you deplete all glycogen, then eat lots of carbs so your muscles get priority at them.

[QUOTE=SS2Trunks69;527447963]How low is "starvation low" though? I lowered my carb and fat intake by eating mainly homemade low fat cheeseburgers wrapped in lettuce with salads as "snacks" and have lost around 20 pounds. That coupled with ~110 oz of water a day actually keeps me full. The problem is, I did the math and some days I'm only consuming around 900 calories a day.

I've also plateau'd recently. I can't seem to lose weight or inches around my waist. Am I in "starvation mode"?

I was just doing a ton of cardio and trying to eat as few carbs as possible while also creating a calorie deficit...

Matt[/QUOTE]

The more fat you are carrying, the lower you can set your calories. If you've got a high level of bodyfat, your body will be happy enough to use some of that when calories are low. As bodyfat levels drop, the body will be more reluctant to use it.

Go by your hunger. The key word in discussions about starvation level is "starve". If you are starving hungry all the time, if you can't sleep because of hungry, if thoughts of food are disrupting your life, then you definitely need to increase calories. If you mostly feel okay, with some hunger coming up to meal times, then your calorie level is right, no matter how low it is.

It's far more likely you've just hit a plateau. Weight loss does not always go in a straight line. Quite often, weight remains the same for weeks, then there's an overnight loss of several pounds.

Thanks Eileen I now get it , only one thing if a put a rest day for example con wednesday in the rest day you should continue with the keto day right?

Ideally, your carb-up should be a rest day. But it often happens that you have another rest day (or at least less active day) in the week, but you stick with keto for that.

How important is it to have a whey shake post-lifting? I just started lifting. I am eating a straight ketogenic diet with carb up meals every few weeks, as opposed to weekly carb ups. I'm female, main goal is to lose body fat. I don't have much muscle as it is, since I'm new to lifting. Should I be having a whey shake PWO or could this be detrimental to my fat loss goals at all?

I'm going crazy here at work. It's been 72 hrs since I started Keto and I want to eat everything. I ate a little more peanut butter just now. I was looking at the KFC menu and I want to destroy like an entire bucket. I wish fried chicken was more popular these days but all the places have gone "healthy" now. Wendy's doesn't have fried chicken anymore. I can't find any of the classic places like Church's Chicken or Hardees anywhere. I see about 10 McDonald's and Subways within a 5 mile radius. Ridiculous!!!! :mad:

[QUOTE=ad_astra;527654563]How important is it to have a whey shake post-lifting? I just started lifting. I am eating a straight ketogenic diet with carb up meals every few weeks, as opposed to weekly carb ups. I'm female, main goal is to lose body fat. I don't have much muscle as it is, since I'm new to lifting. Should I be having a whey shake PWO or could this be detrimental to my fat loss goals at all?[/QUOTE]

It won't affect fat loss, it might slow muscle gain. It's quite possible to lift and make progress without a shake, but a small shake can improve muscle gain and speed up recovery. For a female, you can keep it very small, maybe 25g of whey and water.

[QUOTE=mikecart1;527671833]I'm going crazy here at work. It's been 72 hrs since I started Keto and I want to eat everything. I ate a little more peanut butter just now. I was looking at the KFC menu and I want to destroy like an entire bucket. I wish fried chicken was more popular these days but all the places have gone "healthy" now. Wendy's doesn't have fried chicken anymore. I can't find any of the classic places like Church's Chicken or Hardees anywhere. I see about 10 McDonald's and Subways within a 5 mile radius. Ridiculous!!!! :mad:[/QUOTE]

A grilled chicken salad in McDonalds with a pile of mayo on top is keto.... Or a couple of burgers without the bun.