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[QUOTE=mozzo;712718441]so basically can i skip the carbs out entirely and just eat everything else in the correct proportion? and is there anywhere that i can sort of know what food has what protein/fat/carb? thanks so much for your help![/QUOTE]
be smart about your food selection.
you can google nutritious fact for your food, there are some sites but i can't recall any from the top of my head right now.
This is probably a stupid question, but how important is time consistency in this diet? Or can I eat whenever I want as long as I meet my macros for the day?
[QUOTE=ybernal;712756981]This is probably a stupid question, but how important is time consistency in this diet? Or can I eat whenever I want as long as I meet my macros for the day?[/QUOTE]
Doesn't really matter. Eat when you are hungry. The six meals a day thing is not necessary.
[QUOTE=mozzo;712718441]so basically can i skip the carbs out entirely and just eat everything else in the correct proportion? and is there anywhere that i can sort of know what food has what protein/fat/carb? thanks so much for your help![/QUOTE]
Go to [url]www.fitday.com[/url] and open a free account. They will do the maths for you. But no, you should not skip your vegetables.
hey so I think im gonna hop back on the horse and do keto again after a break I took because I was out so often. Now I'm mostly at home and can probably pull it off for most of the summer. Just one question: In the event that my protein is lacking, can I take a whey shake midday and a casein shake before bed? (i kinda need it because i am a vegetarian or else id just eat a ton of meat lol)
Yes, for a vegetarian, protein shakes are probably necessary or you are going to get mega sick of eggs.
Question:
If I do a short carb up in early afternoon, right after the exhaustive workout, how can i transit for the remaining of the day to switch to the keto diet.
For example, a few carb meals then i want to end without carb meal before i retire to bed..thx
Ideally, finish your carb-up at bedtime. Try to spread out your carbs so you can do that. If you can't, then stick to straight protein for the remainder of the day (tuna, egg white, chicken breast) and green veg. You can't eat fat if you've been eating a lot of carbs.
Eileen, sorry to disturb you again.
I understand that in order to keep them muscles, you have to keep the weight the same. Im experiencing some fatigue in the gym, hopefully not strength loss:
Week 3 of Keto, cutting:
Squat 256x5 -> 256x3
Bench: 212x3 -> 210x3
I have a question:
should i just keep lifting the same amount of weight throughout the cutting period?
or should i increase the weight when i feel like ready
The same rules apply to lifting on keto as any other diet. Lift hard, lift heavy, keep trying to get stronger. You may find that you run out of juice a little faster on keto, so make the most of your time in the pit. Big lifts, heavy weights, squats, deads, bench, etc. No messing around with endless piddly curls.
my reps have gone down but my 1RM has gone up.
Right on week 1 of CKD myself, and in the few first days I had little to no energy. Day 3-4 I experienced a big jump in energy, but it tends to dissapate quickly in the gym.
Did a volume session of 5x5 Squats @ 90%, Bench 5x5 @ 90% and Deadlift 5RM and died towards the end of the session, so much so that I couldnt get the first deadlift rep off the floor (never happened to me before).
Feeling really drained of energy today.... Should I switch to TKD for the high intensity workouts (>90% RM)?
Try adding pre-WO nutrition: 15-20gr Carbs + BCAA's or Whey. You can also try coffee (caffiene) or ECA. Coconut oil is helpful for many too.
Have you considered a mid-week carb meal?
[QUOTE=Atavis;716064381]Try adding pre-WO nutrition: 15-20gr Carbs + BCAA's or Whey. You can also try coffee (caffiene) or ECA. Coconut oil is helpful for many too.
Have you considered a mid-week carb meal?[/QUOTE]
I haven't done my first carb-up yet, so I haven't added any carbs.
So a pre workout whey+dextrose?
Just a quick question or two, and also would like to know if my stats match up.
I have no idea of my muscle % so im gonna go ahead and say roughly 20% and if it's wrong then obviously I'll have to adjust the diet.
I'm 5'8 and 150 lbs - I worked out earlier (Probably incorrectly) that I would need;
2250 kcal - 500 for the deficit leaving 1750 kcal in total.
120 grams of protein (480 kcal)
and then roughly 1250 kcal of fat
+ leafy green salads
It seems a bit strange, have I done it completely wrong or should It actually look something like that ?
Answers would be great .
Try T of coconut oil mixed with your coffee first. It works great.
[QUOTE=18Jordan;716404851]Just a quick question or two, and also would like to know if my stats match up.
I have no idea of my muscle % so im gonna go ahead and say roughly 20% and if it's wrong then obviously I'll have to adjust the diet.
I'm 5'8 and 150 lbs - I worked out earlier (Probably incorrectly) that I would need;
2250 kcal - 500 for the deficit leaving 1750 kcal in total.
120 grams of protein (480 kcal)
and then roughly 1250 kcal of fat
+ leafy green salads
It seems a bit strange, have I done it completely wrong or should It actually look something like that ?
Answers would be great .[/QUOTE]
Close enough. I reckon it's more like 120g of protein, 20g of carbs and around 116g of fat.
wow this is so bloody confusing! I've been pulling my hair out the last half hour trying to figure it out - Can someone please help me out?
I'm female.
My daily calories with activity has come out 1639.3
Im 5'5 weigh 122 pounds and have a bf% of 25%
I used the Katch McArdle formula
I worked out this for macronutrients:
90.94 pounds (41.25 kg) lean mass = 90 grams of protein a day = 320 calories from protein
Rest of calories from fat = 1319
But then he says to cut 500 calories to start fat loss? That puts me below my BMR!
Then I think how the hell am I going to get in all that fat?
I eat about 250 grams of lamb fillet a day for dinner. According to some website
Serving Size: 250 g
100 gram = 250 grams
Calories 120 = 300 calories
Total Fat 3.5g = 8.75 = 78.75 calories
Protein 22g = 55g = 220 calories
Thats has barely eaten away at my daily fat but almost taken all my protein. (only 100 left!)
I think I must have done something wrong but I cant figure it out.
[QUOTE=killingxspree;716752871]wow this is so bloody confusing! I've been pulling my hair out the last half hour trying to figure it out - Can someone please help me out?
I'm female.
My daily calories with activity has come out 1639.3
Im 5'5 weigh 122 pounds and have a bf% of 25%
I used the Katch McArdle formula
I worked out this for macronutrients:
90.94 pounds (41.25 kg) lean mass = 90 grams of protein a day = 320 calories from protein
Rest of calories from fat = 1319
But then he says to cut 500 calories to start fat loss? That puts me below my BMR!
Then I think how the hell am I going to get in all that fat?
I eat about 250 grams of lamb fillet a day for dinner. According to some website
Serving Size: 250 g
100 gram = 250 grams
Calories 120 = 300 calories
Total Fat 3.5g = 8.75 = 78.75 calories
Protein 22g = 55g = 220 calories
Thats has barely eaten away at my daily fat but almost taken all my protein. (only 100 left!)
I think I must have done something wrong but I cant figure it out.[/QUOTE]
there are fattier meats than lamb fillet :)
had pork belly last night which, per 100gm, is 55g fat :P
also, use in the cooking:
oil, butter, cream, cream cheese, cheese (or all of the above for a tasty cheesy cauliflower bake :P), mayo (egg mayo has the most fats) etc etc etc etc
We (my wife and I) have been on it a week, and once you get the "lean meat, low fat" sh.it out of your head you start thinking totally differently :D
Edit: take 500 cals off your BMR before you count your macros.
My wife is 130lb and 5'5" and has 114lb of lean muscle mass and her daily cal intake after the 500 cal deficit is 1800 cals.
If you're not lifting heavy weight, I suggest you start. Much easier to diet with higher BMR than it is to diet based on starvation :)
[QUOTE=ngolsen;716757361]there are fattier meats than lamb fillet :)
had pork belly last night which, per 100gm, is 55g fat :P
also, use in the cooking:
oil, butter, cream, cream cheese, cheese (or all of the above for a tasty cheesy cauliflower bake :P), mayo (egg mayo has the most fats) etc etc etc etc
We (my wife and I) have been on it a week, and once you get the "lean meat, low fat" sh.it out of your head you start thinking totally differently :D
Edit: take 500 cals off your BMR before you count your macros.
My wife is 130lb and 5'5" and has 114lb of lean muscle mass and her daily cal intake after the 500 cal deficit is 1800 cals.
If you're not lifting heavy weight, I suggest you start. Much easier to diet with higher BMR than it is to diet based on starvation :)[/QUOTE]
I choose fillet because I dont like the taste of any of the other cuts apart from backstrap which is also low fat =(. Maybe I'll try chicken drumsticks or thighs.
I lift heavy. Usually 1 set of 6 reps or less. Something really heavy so the last one I manage I want to drop it and the next day it hurts.
[QUOTE=killingxspree;716841751]I choose fillet because I dont like the taste of any of the other cuts apart from backstrap which is also low fat =(. Maybe I'll try chicken drumsticks or thighs.
I lift heavy. Usually 1 set of 6 reps or less. Something really heavy so the last one I manage I want to drop it and the next day it hurts.[/QUOTE]
I'd probably suggest you work on your muscle base first then. Better to put on some muscle first then cut. 41kg of lean muscle isnt much at all and its going to be very hard to have a 500 cal deficit when your maintenance is 1300 cals (after excercise).
Try a strength-based program for 3-6 months to try and get that muscle mass up around 45-50kg and then do a cut. It's the much easier and quicker way to get to where you want.
Look at it this way. If you lose 5kg(11lb) of fat right now you'd be sitting under 50kg (110lb) which in my mind is very unhealthy for 5'5".....
Had a look online and just spent £30 on a shop that will last me 3 days, but as far as I'm aware, Is completely keto. Pretty much is just a bunch of meat and some salad but I'll list it all anyway. I don't tend to eat meals anyway, just snacks when I'm hungry, so I'll be doing pretty much the same here too.
I don't really eat eggs or anything dairy really, so breakfast will be a ham salad.
( around 6am) Breakfast - 100g American style salad . 6.2g carb -
2 Tblsp Extra virgin olive oil - 28g Fat
50g 'Bavarian style ham' - 11.5g protein
Next 'Meal' (10am roughly)
50g Chorizo meat - 12.5g protein - 15g Fat
Next - (1pm)
50g sliced beef - 13g Protein - 1.5g fat
50g prosciutto - 14g protein - 7g fat
3pm -
peperami stick - 6g protein - 11g fat
5.30pm
- 200g Chicken breast + 100g american style salad + 1 tblsp olive oil = 52g protein + 18g fat + 6g carb
8pm -
100g Maple pork rib
19g protein - 6g carb - 40g fat
Daily - Fat - 120.5g | Protein - 128g| 18-22g Carb depending on drink (Orange squash etc)
Seems ok to me, and it seems like I will get enough nutrients to keep healthy if I take my Multi-vitamin tabs + eat plenty of fruit on carb up days. Would it be viable to eat this everyday ? I'm pretty fussy when it comes to food so there isn't much I will eat. Meat + fruit pretty much cover it.
It comes to around 1635 calories but with 42g of fat coming from the oil, is it safe ?
Wow, never thought I would say this but im kinda afraid to eat carbs now. Been 2 weeks, and tomorrow (Saturday) is my first carb-up. Results have been great even though my squat suffers a little bit.
I wanna do a short carb up tomorrow. Should I spread the carbs thru out the day (24 hours) or should I just finish the carb up during the first 12 hours?
Any help or motivation would be greatly appreciated. : )
Keep your carb-up short and clean. Finish at bedtime.
On a related note, I'm about to carb-up for the first time.
Would it be detrimental for me to begin my carb-up at the end of today, after I have already consumed 3 keto meals (~100g fat total), after completing an exhaustive full body workout?
The carb-up will consist of 2 meals, dinner tonight and breakfast tomorrow.
After tomorrow morning's carb-up meal I plan on fasting until breakfast of the follwing day. Is this a good idea?
More complicated that it needs to be. Do your workout, eat carbs until bedtime, and tomorrow, go back to keto. If you have carbs for breakfast, and nothing for the rest of the day, you'll be starving.
[QUOTE=Eileen;718317771]More complicated that it needs to be. Do your workout, eat carbs until bedtime, and tomorrow, go back to keto. If you have carbs for breakfast, and nothing for the rest of the day, you'll be starving.[/QUOTE]
Haha, yes. I love you, you're so helpful. I'd rep you more but it won't let me.
Just finished the carb up, this is experience with you guys:
Kinda looking forward to it the day b4. But the effects were profound. I ate a 800kcal Carb-rich meal. 2 hours later I felt hungry again, ended up eating the same meal again -> 1600 kcal in ~ 2 hours.
Then I got work. Ate nothing from 10am to 4:30 pm, went to subway, getting 1 6" tuna sandwich and 6" pulledpork sandwich, praying that they are low fat. Got home, went online, looked up the nutritional info, and felt like an idiot. THe tuna sandwich has like 30g of fat. I hope I didnt mess up the carb-up.
But I just realize how easy it is to go overboard if you eat a normal 30 c / 40 p / 30f diet. Because I barely felt full when eating carbs. At the end of the day I ate a total of 370g Carbs but I felt like nothing, just drank a lot of water and green tea during work and went to bed after.
hey so i was wondering if u take fiber supplements, would you subtract the fiber you gained from them from your total net carbs?
[QUOTE=MrWannaGetBuff;719758221]hey so i was wondering if u take fiber supplements, would you subtract the fiber you gained from them from your total net carbs?[/QUOTE]
to sum this up in a short answer
no.
very succinct, and one more question, I read on this forum that taking a whey shake non-PWO can cause an insulin spike which can knock u out of ketosis. I'm a vegetarian and I need shakes for protein requirements, so like shud i not take them?
[QUOTE=MrWannaGetBuff;719769951]very succinct, and one more question, I read on this forum that taking a whey shake non-PWO can cause an insulin spike which can knock u out of ketosis. I'm a vegetarian and I need shakes for protein requirements, so like shud i not take them?[/QUOTE]
take them.
And being a vegetarian is very very hard for keto
What else are you taking as a protein source? greek yogurt maybe?
Usually a veggie diet consists of lots and lots of beans for your protein iron etc.
I suggest you take a good multi 2 times a day.
yea it totally is hard but ive had some success before, just never had enough protein because I didn't use shakes earlier. My main protein sources are shakes, "fake" meat, tofu, cheese, and pb
[QUOTE=MrWannaGetBuff;719777021]yea it totally is hard but ive had some success before, just never had enough protein because I didn't use shakes earlier. My main protein sources are shakes, "fake" meat, tofu, cheese, and pb[/QUOTE]
Have you tried like greek yogurt?
Even though it says like 12 carbs per container in yogurt you divide it by 3
So say it says it has 12 carbs per serving its really only 4 etc etc
really? awesome, Ill give it a look when I head to the store tomorrow. thanks a lot, and if you got any more vegetarian keto food, please let me know, I could totally use some variation
also the main article mentioned that after workouts not to eat fat....that means that you have to eat all of the fat calories prior to the excercise?...
No, it means no fat in your Post workout shake. That's the one meal in the day without fat. All your other meals, before and after workouts, should contain fat.
Wait for about 60-90 minutes after your PWO shake before you eat a normal keto meal.
Hello,
Would it be contrary to the Keto diet principles to take a serving (6 gr carb) or two before workout? TKD area?
Thank you! Eileen
I just start my ckd on monday....I will post my progress
If it fits your per-meal macros, you can do it.
Otherwise, you're moving into more tkd territory, which I am un familiar with.
hey just wondering whats the range of carbs you need to get into ketosis
or let me rephrase that, what should you avoid if you want to stay in ketosis?
each person is different, so there's no definitive answer.
obviously, stay away from carbs. although, be sure to eat your green, leafy vegetables.
once you're fat adapted, make sure your fat intake is adequate and you wont have to worry about the whole protein and glycogenesis thing that many worry about.
if it fits your macros, you can do it.
hey lets say ive gotten past the water weight stage and stuff but I workout hard and run a lot and play a lot of sports and end up losing close to a pound a day. Is that from muscle, because I thought keto was muscle sparing, or is it fat?
[QUOTE=MrWannaGetBuff;727171393]hey lets say ive gotten past the water weight stage and stuff but I workout hard and run a lot and play a lot of sports and end up losing close to a pound a day. Is that from muscle, because I thought keto was muscle sparing, or is it fat?[/QUOTE]
Keto is catabolic last time i checked, hence not muscle sparing, although there are things you can do and supps you can take to stop the muscle loss. Your probs still losing water. Im a week in and still losing weight and im pretty sure my creatine stored water from before starting is gone from the HIT training and cardio ive been doing. The question is how long have been at keto? That will better help others help you on here i think.
Why do you think keto is catabolic?
There's an easy way to see what you're losing, and that's your tape measure. If you are losing inches off your waist, while your thighs and arms are staying the say, then you are losing fat, not muscle.
So far keto has been going great but I afraid I'll have to come off it soon because I will be going to college and I can't make keto food there like I do at home so I'll have to finish the last couple of pounds on a regular diet. How would I make that transition without gaining fat? I understand I'll gain water weight but yea its not a problem. Would I gradually add carbs everyday until I reach the macros or would I just jump right to them?
Gradually adding carbs is the traditional way to come off a low carb diet, but if you know your calories and stick to them, you can jump into any other diet and all you'll gain is water weight. Just be aware that you'll be more hungry once you come off keto.
Mind you, there are several people here doing keto at college, it's not impossible.
in with keto while at school.
if you maintain your caloric deficit, you can switch to any diet and not gain fat.
lol @ keto = catabolic comment.
Yesterday was Day 1 of keto. Just giving it a try again, last time I did it I was 24% bodyfat and had just started working out, but I lost a good 20-25lbs in 3 weeks with it. This time around its almost 2 years later and i'm seeing if keto will help get me to 7-8% from my current 10-11%.
Day 1 macros:
Fat.....................114.9g...48.4%
Carbohydrates ..30.1g.....5.6%
Protein...............245.7g...46%
Went through a pound of bacon in about 2-3 hours last night though, might have to get more bacon! :D