The Ketogenic Plan - my book online
Some great stuff in this thread! I just wanted to inform anyone interested of my "book project", tentatively entitled The Ketogenic Plan is uploaded and is available for your perusal. It can be found here: [url]http://www.geocities.com/rinkjustice1/ketoplan.htm[/url]
I've been studying and submitting my body to the rigors of this "diet" for a couple of years now, and I hope my experiences, successes and failures may be of help to someone.
Thanks for listening!
I'm debating whether I should remove that comment regarding ketones being toxic on the brain. I don't know if it is... there is speculation (or rather FUD) but no hard evidence either way. Even if it is, it's when you are consistently in ketosis for long periods of time, more than a month straight.
That being said, being in ketosis for the first time can make thinking rather hazy. Just think of how you feel when you're coming down with the flu. You're not actually sick yet, but you feel "bluesy" and worn out. You have a hard time focusing and would rather be laying on the sofa with an XBox controller in your hand than doing whatever else you're doing. These common symptoms of ketosis disappear after a day or so, and you're brain will adjust. If you got a big exam coming up, schedule your carbload to coincide with the day of the exam.
I have some suggestions regarding your routine. Do chest first day, then legs, bi's and tri's, back, shoulders and throw in some cardio those same days. You're overtraining when you workout 6-7 days a week (any more and your training is gonna suck). Keep it to 5 days. Also, never do shoulders before chest and never do arms the first day of your training week. You'll need those smaller muscle groups fresh to lift heavy weights for the bigger muscle groups (chest, back). I'll give you a routine you can try.
Monday - Chest and triceps
Tuesday - Back and Biceps
Wednesday - Quads, Calves and Hamstrings
Thursday - off
Friday - Back (and you can even hit biceps again)
Saturday - Chest and shoulders (or just work shoulders if your pec development is coming along)
Sunday - Day of Rest
Do 20-30 minutes cardio after resistance training, 2-4 times a week.
I would also recommend you suppliment with a post-workout drink (whey protein, glutamine, creatine, dextrose or even table sugar) but not with cereal or any other high-carb solid food. It would be too hard to purge from your glycogen stores and get back into ketosis in a timely manner.
No-Carbs for more than 18 hours=Muscle Loss!
You liver only stores enough glycogen to support brain activity and organ functions for about 1/2 to 2/3 of a day. That said, it is important to realize that if your last meal on a Monday (HI or LOW CARB DAY) was at 10:30pm and then the next day is a no-carb day, you could conceivably go up to 36 hours until you consume carbs again (until 8:00am WED). This spells trouble. When liver glycogen stores are empty and blood glucose is running low, your body will go into starvation mode signalling to produce glucose on it's own in order to supply musch needed glucose into liver glycogen. Now since fat is not easily converted into glucose your body will turn to protein intake and/or muscle proeteins and convert them into glucose using a process called gluconeogensis. This leads to wasted protein intake and loss of hard earned muscle.
For some reason fructose (the simple sugar found in fruits) prefers to be stored as liver glycogen versus muscle glycogen which make this the perfect food to consume on no-carb days. I try to eat 2 4oz servings (roughly 12-20g of carbs each) such as two small macintosh apples. One small apple with meal #2 and #3 on no-carb days to keep the body in a fed mode.