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No, you don't need to extra protein if you eat less than 5% carbs. Keep protein at 1g per pound of lean mass. Protein powder once a day is a day is plenty, more than that makes it hard to get in the right amount of fat.
Whey after lifting only. If you do your cardio separately, you don't need protein after that.
And 13g of carbs per serving is on the high side. Managable if PWO, but I'd look for a better protein next time.
thank you so much for your help, I have now figured it out. I have also added a menu planner onto my spreadsheet which is really handy! xx
Sorry, I don't have the mathematical breakdown right now, but at a quick glance can somebody let me know if i'm on the right track to inducing ketosis?
Breakfast:
Blended smoothie of 1 cup unsweetened almond milk, 2 cups of spinach, 2 shots of olive oil.
2 eggs scrambled in a half cup of coconut milk with less than a handful of chopped white onions and 2 shots of olive oil.
Snack:
1 cup of spinach and 2 hard boiled eggs with 1 shot of olive oil.
Lunch:
Salmon pan fried in olive oil with 2 cups of spinach and a 2 shots of olive oil as dressing.
Snack:
1 can of tuna in extra virgin olive oil (not water).
Dinner:
Blended smoothie of 1 cup unsweetened almond milk, 2 cups of spinach, 2 shots of olive oil.
Tilapia pan fried in olive oil with 2 cups of spinach and 2 shots of olive oil as dressing.
I haven't had the chance to go grocery shopping yet, but I plan to incorporate bacon in the mornings and more beef for dinner. Again, I know I don't have anything calculated at the moment but does it appear that I am on the right track? Honest answers appreciated.
What do you make of this plan :?
Goal 2000 cals Keto plan
Total 1,957 Cals 134.3g Fat 25.0g Carb 165.0g Protein
Fat (60%) Carbs (5%) Protein (35%)
Meal 1 Egg omelet with dark-green vegetables 255 cals 18.1g fat 5.6g carbs 18.3g protein
Meal 2 Tuna salad cup 383 cals 22.9g fat 14.3g carbs 29.7g protein
Meal 3 Beef, rib eye 14 oz 913 cals 50.4g fat 0.0g carbs 1 10.9g protein
Snacks Almonds (22 kernels) 172 cals 15.6g fat 5.0g carbs 6.0g protein
Snack Coconut oil 2 tablespoons (in coffee) 234 cals 27.2g fat 0.0g carbs 0.0g protein
Total 1,957 cals 134.3g fat 25.0g carbs 165.0g protein
[QUOTE=redbmw840;750628813]What do you make of this plan :?
Goal 2000 cals Keto plan
Total 1,957 Cals 134.3g Fat 25.0g Carb 165.0g Protein
Fat (60%) Carbs (5%) Protein (35%)
Meal 1 Egg omelet with dark-green vegetables 255 cals 18.1g fat 5.6g carbs 18.3g protein
Meal 2 Tuna salad cup 383 cals 22.9g fat 14.3g carbs 29.7g protein
Meal 3 Beef, rib eye 14 oz 913 cals 50.4g fat 0.0g carbs 1 10.9g protein
Snacks Almonds (22 kernels) 172 cals 15.6g fat 5.0g carbs 6.0g protein
Snack Coconut oil 2 tablespoons (in coffee) 234 cals 27.2g fat 0.0g carbs 0.0g protein
Total 1,957 cals 134.3g fat 25.0g carbs 165.0g protein[/QUOTE]
if it fits your macros, you can do it.
almonds suck tho. sub them for more red meat.
Try your protein shakes with unsweetened almond milk instead.
[QUOTE=YellowTang;743416273]Greetings,
I read earlier in the thread to not drink milk on this keto diet. That seems quite strange. I drink a litre of milk on training days (2 x 500ml protein shakes) and 500ml on non-training days. I think it would be hard to cut this out as protein powder with water is horrible.[/QUOTE]
My work schedule is 7 on 7 off and 12 hours per day. During my work days I can't go to the gym, but I do run 2.5 miles on those days. During my off week I lift intensely twice per day. My question is, can I do a ckd with this schedule? If I can, since I only do cardio half the time, should I increase my caloric deficit on the cardio days? I plan on doing the carb-ups during the lifting period. Any advice would be appreciated.
[QUOTE=Blindfaith;349000] 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.[/QUOTE]
Can someone clarify if this means the post workout meal, or for the remainder of the day since I'll be working out 4-5 times a week at around 4pm. If its for the remainder of the day then does that mean I'm meant to consume my daily fat intake before my workout?
The post workout meal, which is typically about 30g whey and 10-15g of dextrose. Wait 60- 90 minutes and then you can eat normal keto meals again for the rest of the day.
I am working out Monday-Wednesday-Friday and doing cardio Tuesdays and Thursdays. On my workout days I drink sizeon during my workouts which has 30g of carbs is this a bad thing for ketosis? I think I would be consuming around 30g of carbs with all my other meals combined each day so on my workout days it would be 60, is that too much and also is that 30g spike of carbs a bad thing during my workout? Should I carb up say 90g less on the weekend to compensate maybe?
I would cut back on the Size-on. Certainly don't take it for cardio. A short carb spike after the workout is useful to help the body shove your protein into your muscles. Not so useful before the workout.
I sip the sizeon during my workout I have a pre and post protein shake as well (with virtually no carbs) So ideally I guess I am aiming for 0 carbs during my workout what is the minimum do you think I would get away with a half a serve (15g) or less? Is it going to completely destroy the ketosis effect or just diminish it somewhat and if so for how long do you think? Sorry about the 20 questions and thanks for the replies :)
I asked this question in my log, but not many people flick through there, so sorry for the duplicate question here.
Just had a 4-5ish month bulk and got myself up to 171.6lb at 15.5% bf.
Started on keto last monday. My calorie levels for 2400 workout days (mon, tues, thurs, fri) 2000 rest days (wed, sat, sun).
I'm now 10 days in and water has been dropping off as expected. My only problem is i think too much has dropped off. I thought i was starting my calories a little on the high side and was expecting to have to drop them down.
Was expecting to drop about 4-5lb in the first week from water, and then 1lb this week of fat loss. Problem is after 10 days in i've dropped almost 9lb.
Not sure if i should bump up calories a little bit or not. As it's only the 2nd week i haven't run the diet long enough to know how it cycles yet. Also not sure if my lifts have been affected as the first week i haven't trained enough since starting this to know if they've changed yet.
So i guess my question is what should i do? Wait until the end of the 3rd week and see how it goes, then bump up calories? My gut tells me i should do that, but weight loss has worried me as i didn't want to start this aggressively. Planned on around a 1lb per week over 12-13 weeks, when almost half of that is gone in the first 10 days from water.
If you are not starving and your workouts are not suffering then your calories are fine. Trust your body not to let you starve. If you have a decent amount of muscle mass, then it is possible to lose 10lb of water.
[QUOTE=DMurph51;718321951]Haha, yes. I love you, you're so helpful. I'd rep you more but it won't let me.[/QUOTE]
Hi!
it's my 5th day on keto and i like it!..plan to do a quick carb-load on next saturday to refill muscle. 2 carb meal will be enough i guess before bedtime. but as Eileen said, we should get back on keto the next day...what about the rest day when carb-load if we do a hald day carb-load?
thx,
Denis
This Thread is awesome... so much good information!!
Day 2 for me, and love it so far... all the things I can eat are the things I LOVE!!
My concern is my calorie intake per day where I am lifting and doing cardio regularly, as I couldnt spot any reference to eating back cardio burn calories...
I am using MyPlate to count all of my calorie intake, and it says to lose 2lb a week I need to aim for 1756 calories a day (I am 238lb, 25% bf) which isnt a problem to hit really, but with this amount, should I be adding calories for workouts?
I generally do lifting 3-4 times a week for 45 mins - 1 hour at a time, and cycle a 15 mile route at about 17-18mph 3-4 days per week.
On a day where I do both, the calculator says I should load another 1-1.1k calories in top to hit my net intake of 1756 due to burn.
I am quite worried about starving myself and piling on the fat in my storage tank as I might not be eating enough..
My Net intake for the last few days look pretty low when the workouts are factored in...
Sat (Cycle) - 1474 net
Sun (Weights and Cycle) - 940 net
So far today (Weights and Cycle) - 596 net with Dinner still to come.
Thanks for any input!!
Your maintenance calories are 3570 personally I would just drop 500 or so off that and stick to it (but adjust as you weight drops). 1814 is a big deficit and with the amount of exercise you are doing I would expect you to be losing a lot more than 2lbs a week and some of it will be muscle.
[QUOTE=mattward1979;756924873]This Thread is awesome... so much good information!!
Day 2 for me, and love it so far... all the things I can eat are the things I LOVE!!
My concern is my calorie intake per day where I am lifting and doing cardio regularly, as I couldnt spot any reference to eating back cardio burn calories...
I am using MyPlate to count all of my calorie intake, and it says to lose 2lb a week I need to aim for 1756 calories a day (I am 238lb, 25% bf) which isnt a problem to hit really, but with this amount, should I be adding calories for workouts?
I generally do lifting 3-4 times a week for 45 mins - 1 hour at a time, and cycle a 15 mile route at about 17-18mph 3-4 days per week.
On a day where I do both, the calculator says I should load another 1-1.1k calories in top to hit my net intake of 1756 due to burn.
I am quite worried about starving myself and piling on the fat in my storage tank as I might not be eating enough..
My Net intake for the last few days look pretty low when the workouts are factored in...
Sat (Cycle) - 1474 net
Sun (Weights and Cycle) - 940 net
So far today (Weights and Cycle) - 596 net with Dinner still to come.
Thanks for any input!![/QUOTE]
i just started too, i have almost the same stats as you... i do weigth training 5-6 times a week about 1 hour no cycling though. so far i dont count my calories intake because with the fat its hard to get over eating....i just eat when im hungry but i pay attention to the macro ratio only (65% fat, 30% protein and lot of green veggies)..if you do more exercise, your body will tell you to eat more if he needs it. I lost 6lbs in 5 days so far...most of it is water of course...but im getting there ;)
hope it help
Denis
[QUOTE]
Your maintenance calories are 3570 personally I would just drop 500 or so off that and stick to it (but adjust as you weight drops). 1814 is a big deficit and with the amount of exercise you are doing I would expect you to be losing a lot more than 2lbs a week and some of it will be muscle.
Mulloway69
____________________________________________________________________________________________________________________
i just started too, i have almost the same stats as you... i do weigth training 5-6 times a week about 1 hour no cycling though. so far i dont count my calories intake because with the fat its hard to get over eating....i just eat when im hungry but i pay attention to the macro ratio only (65% fat, 30% protein and lot of green veggies)..if you do more exercise, your body will tell you to eat more if he needs it. I lost 6lbs in 5 days so far...most of it is water of course...but im getting there ;)
hope it help
Denis
[/QUOTE]
Cool thanks for the responses!
Ill just make sure not to get hungry and watch that I dont go too crazy with meals =)
Already seeing a few lbs shift, and got the keto brain fog going on, so seems im on the right track!
[QUOTE=Mulloway69;757130703]Your maintenance calories are 3570 personally I would just drop 500 or so off that and stick to it (but adjust as you weight drops). 1814 is a big deficit and with the amount of exercise you are doing I would expect you to be losing a lot more than 2lbs a week and some of it will be muscle.[/QUOTE]
if your maintainence is at 3.5k+, then eating at a sub 2k deficit is terribly unhealthy. dont eat at more than a 500cal deficit in a day.
[QUOTE=DMurph51;757391933]if your maintainence is at 3.5k+, then eating at a sub 2k deficit is terribly unhealthy. dont eat at more than a 500cal deficit in a day.[/QUOTE]
How can I accurately assess my maintenance calories?
I would LOVE to think that my maintenance is over 3.5k, but I really cant see how.. I know that big fellas at my weight probably have, but I am new to lifting.. Have done road cycling for a few years though.
At 238lb, I have seen wildly varying figures for maintenance from the 3.5k as above to 2.5k which is the norm for a "normal" male..
Cheers =)
Edit: Woo first on page 100 =D
[QUOTE=mattward1979;757395523]How can I accurately assess my maintenance calories?
I would LOVE to think that my maintenance is over 3.5k, but I really cant see how.. I know that big fellas at my weight probably have, but I am new to lifting.. Have done road cycling for a few years though.
At 238lb, I have seen wildly varying figures for maintenance from the 3.5k as above to 2.5k which is the norm for a "normal" male..
Cheers =)
Edit: Woo first on page 100 =D[/QUOTE]
read and use the calculator included in this guide: [url]http://forum.bodybuilding.com/showthread.php?t=784518[/url].
when you are asked to enter weight, be sure to input lean body mass, not scale weight.
[QUOTE=DMurph51;757401923]
when you are asked to enter weight, be sure to input lean body mass, not scale weight.[/QUOTE]
That gave me a target of 2341 ex PWO shake to lose.
Seems I should be eating more! Woo =D
Love this eating plan!
Dropping too far below maintenance is not good, but I suspect that many people have a lower maintenance then they think. To be blunt, if your maintenance really was over 3500 cals, the chances are that you wouldn't be overweight.
There are a lot of calculators out there which seem to be based on 15+ calories per pound of total bodyweight which, if you commute to an office job, is just too high. Only someone who is breastfeeding twins or had a job digging ditches or something similar, can eat like that without gaining weight.
[QUOTE=Eileen;757594493]Dropping too far below maintenance is not good, but I suspect that many people have a lower maintenance then they think. To be blunt, if your maintenance really was over 3500 cals, the chances are that you wouldn't be overweight.
There are a lot of calculators out there which seem to be based on 15+ calories per pound of total bodyweight which, if you commute to an office job, is just too high. Only someone who is breastfeeding twins or had a job digging ditches or something similar, can eat like that without gaining weight.[/QUOTE]
damn. i gotta have me some twins, or really go HAM on dat dere bulky time
[QUOTE=Eileen;757594493]Dropping too far below maintenance is not good, but I suspect that many people have a lower maintenance then they think. To be blunt, if your maintenance really was over 3500 cals, the chances are that you wouldn't be overweight.
There are a lot of calculators out there which seem to be based on 15+ calories per pound of total bodyweight which, if you commute to an office job, is just too high. Only someone who is breastfeeding twins or had a job digging ditches or something similar, can eat like that without gaining weight.[/QUOTE]
Yeah the 1750c figure seemed too low, and the 3500c seemed too high. And as with all good stories featuring porridge and bears, the one in the middle seemed just right! (That keto calc is very good!)
I have shifted my tracking technique slightly, and I will aim for the 2300c figure but NOT factor in exercise as a "bonus" to my daily intake, but rather keep the same slightly below maintenance level each day, and let the workouts aid the weight loss.
Does this sound like a feasible idea?
Sounds perfect. Go by what works for you, not the numbers in a calculator. As a general rule, on keto, you can be guided by your hunger. If you are never hungry, your calories are too high. If you are starving, they're too low, and like Goldilocks, if you are hungry coming up to mealtimes, then you are just right.
[QUOTE=Eileen;758038093]Sounds perfect. Go by what works for you, not the numbers in a calculator. As a general rule, on keto, you can be guided by your hunger. If you are never hungry, your calories are too high. If you are starving, they're too low, and like Goldilocks, if you are hungry coming up to mealtimes, then you are just right.[/QUOTE]
Thanks for the help, both of you =)
Reps all around!
Ill let you know how I get on before I do my first carb up in 9 days time!
would someone be able to give me a basic meal plan for sunday to friday then friday night to saturday night? please.
Im 204lb roughly 16%bf.
Eggs for breakfast, fish and salad and olive oil dressing for lunch, steak and broccoli for dinner, Whey and dextrose PWO.
Hey guys. Anyone can tell me what we do on friday? Any special adaptations to renter ketosis? Or just eat the same as monday-friday + no working out?
Is there any other startup for keto other than the 3 day one ... where you have to do weight lifting/HIIT in the morning?
Or can you just jump right in?
[QUOTE=Restraint;760142723]Is there any other startup for keto other than the 3 day one ... where you have to do weight lifting/HIIT in the morning?
Or can you just jump right in?[/QUOTE]
you dont need to follow that. you could just start eating at the 65/30/5 fat/pro/carb ratio and eventually you'll enter a ketotic state.
Hey guys, I'm 183cm/6ft, ecto body and currently at 80kg/175ish lb, started bulking middle March at 64.5kg/141lb, I'd say my body fat is around 18ish% up from 11.5% at 64.5kg.
I was keen on starting a keto diet late November (hopeing to be around 83kg) under the impression that I'd be able to drop off about 6-7kg/13-15lb in under a month of strict dieting once my body had made the fuel source switch, however the vibe I'm getting from this how to is that it isn't possible.
So my question is how long of a time frame am I looking at to be able to get sub 10% bf?
And if my bodys fuel source is ketones which arn't really found in muscles then how come I just can't starve my self while keeping up adequate protien once my body has gone from carbs to ketones while still maintaining muscle mass? (srs)
Cheers
0.5kg per week, so 12-14 weeks? (Assuming more at the start and less at the end for an average of 0.5)
[QUOTE=sikbrah;760777203]Hey guys, I'm 183cm/6ft, ecto body and currently at 80kg/175ish lb, started bulking middle March at 64.5kg/141lb, I'd say my body fat is around 18ish% up from 11.5% at 64.5kg.
I was keen on starting a keto diet late November (hopeing to be around 83kg) under the impression that I'd be able to drop off about 6-7kg/13-15lb in under a month of strict dieting once my body had made the fuel source switch, however the vibe I'm getting from this how to is that it isn't possible.
So my question is how long of a time frame am I looking at to be able to get sub 10% bf?
And if my bodys fuel source is ketones which arn't really found in muscles then how come I just can't starve my self while keeping up adequate protien once my body has gone from carbs to ketones while still maintaining muscle mass? (srs)
Cheers[/QUOTE]
Weight loss depends on how much you have to lose and how strict you are. And of course, how happy your body is to shed the fat. A 20 year old guy will lose a lot faster than a 50 year old woman.
You can starve if you want. That's really what PSMF is. But you'll find you are hungry a lot, and your workouts will suffer.
Does it really matter what kind of carbs you eat if u stick to 65% 30% & 5% ratio in combination with cutting 20%?
It may not affect ketosis, but in a calorie deficit, you need to eat the best quality nutrition you can get for your calories. You can't afford empty cals. Plus, a bag of spinach gives you a lot of food as well as a lot of micronutrients for not many carbs.
Ok I get that. I will make sure to think about it. I noticed I end daily eating the following (almost every day for the last three days):
- Salmon (smoked or cooked)
- Olive oil
- Herring or other fish
- Mussels
- Sardine in vegetable oil
- Chicken
But I read someone saying that I should eat different type of fats (red meat as well). Is there a truth behind it? (i heard it is also import in order not to affect s*xual performance while being in Keto).
Another question is: if I eat under 60% fat will this get me out of ketosis? "sometimes" i am having trouble getting the 60% and I get like 55% or 58 max especially when i am cutting and trying to eat more protein in order to keep muscle mass.
Personally, I go for 65% fat, but a bit less isn't a big deal.
Lots of fish is fine. I would just throw the odd steak in there, but I wouldn't worry about it. And most people find that their testosterone goes way up on keto, which should make your partner very happy.
I should have bough the mayonaise (or so I was thinking). I wanted to buy then i looked at the nutritional info and I thought: no way I am gonna lose weight if i am gonna eat that.
The thing is I have been avoiding red meat for the last couple of months trying to lose weight but I guess I should give Keto a "Real" try and go for it.
Could you please tell me if I should add the following to my grocery list:
- sucuk (turkish sausage because they taste good with egg in the morning lol)
- mayonaise
- steak (you already told me that)
- bologna
(the reason I am asking as i mentioned before is that I have been told for the last couple of years that these things make me fat)
I bought cheese two days ago and still got the one with a bit less fat :s
You can eat mayo and those other things, but you have to count the calories. The danger with them is that you can easily eat a huge number of cals without noticing if you don't count. Weigh or measure. But tuna and mayo is a lot more filling than tuna on its own.
Mind you, I'm not fond of mayo myself, I'd rather use the calories to make an olive oil and vinegar salad dressing to eat with my big green salad.
What level of calories have you set?
I honestly do not know. Someone in the nutrition section calculated it for me and told me 2200 calories.
Then someone else told me since i am "obese" i should not eat more than 2000 calories.
And now I notice sometimes I eat 1800, sometimes 1600 and sometimes even less. I dunno myself; i think i want things to happen quickly.
I do not need to have mayo and such in my food ( i use mostly olive oil and nuts for my fat and cheese).
The problem is that i do not know what my expectations should be and i think that's the reason every time my diet goes wrong.
If you don't know, then 2000 is a good starting point. On keto, you can be guided by your appetite. If you are not hungry, don't eat. Wait until you are hungry again. Don't worry, your body won't let you starve, even if it seems there are long gaps between meals or you are eating less than normal.
OK thanks
12 Days into my Keto diet, and to be honest I am not seeing any results, so I am worried about my first carb up....
I started at 238lb, and I am now 232lb, and this loss came in the first few days, presumably as water loss... I havent lost anything this week at all.
I stick to 2000 cals a day and make sure my macros range between 35/5/60 and 30/5/65.
My food intake is counted throught the MyPlate application, and all the foods I enter are verified for accuracy.
I have checked myself with Keto Sticks every day, and sometimes an hour or so after a meal with a new ingredient to assess my sensitivity to certain foods, and make sure that I have not been kicked out of keto at all.
For workouts, I have adhered to the recommended sets on page 1, and I always try to lift to failure on my last set to really deplete as much glycogen as I can!
My worry is that with a carb up, I will put back on the water weight + body mass and end up heavier than I was before with no appreciable loss of fat or gain in muscle/definition.
Am I expecting too much of this eating plan? Or is it just not for me?
Cheers.
[QUOTE=mattward1979;762389933]12 Days into my Keto diet, and to be honest I am not seeing any results, so I am worried about my first carb up....
I started at 238lb, and I am now 232lb, and this loss came in the first few days, presumably as water loss... I havent lost anything this week at all.
I stick to 2000 cals a day and make sure my macros range between 35/5/60 and 30/5/65.
My food intake is counted throught the MyPlate application, and all the foods I enter are verified for accuracy.
I have checked myself with Keto Sticks every day, and sometimes an hour or so after a meal with a new ingredient to assess my sensitivity to certain foods, and make sure that I have not been kicked out of keto at all.
For workouts, I have adhered to the recommended sets on page 1, and I always try to lift to failure on my last set to really deplete as much glycogen as I can!
My worry is that with a carb up, I will put back on the water weight + body mass and end up heavier than I was before with no appreciable loss of fat or gain in muscle/definition.
Am I expecting too much of this eating plan? Or is it just not for me?
Cheers.[/QUOTE]
Try to hold of on the carb-up if u can most ppl go 3-4 weeks at first. Its not a miracle diet, takes time.
What he said. People get all excited about keto because of the quick weight loss, which we all know is water. But the real advantage is that it's sustainable in the long term, and it's a healthy diet.
If you are not hungry, don't force yourself to eat 2000 calories. Keto is nutritionally dense, you may be getting all you need in fewer calories. Your body will not let you starve.
Hi All,
This is my first attempt at writing a keto diet. I'm using it for trimming. My maintenance is 2996 cal so I assumed -20 % of this to cut bringing it too 2397 cal. I based my f/p/c split at 60/35/5. My diet plan is as follows.
Calories Protein(g) Carbs(g) Fat(g)
Meal 1 - 7.30 am
3 whole eggs 441 28.7 0.5 36.3
2 strips bacon 99 15.5 1.7 3.2
tablespoon olive oil (not cooked) 161 0 0 18.2
Meal 2 - 11.30 am
24 Almonds 173 5.6 1.4 15.8
Cheddar Cheese (28.35 g) 115 7.5 0.1 9.6
Meal 3 - 2.30 pm
Chicken breast (250 g) 262 55.7 0 4
1/2 cup broccoli (35.5 g) 9 1.2 0.4 0.1
1/2 cup cauliflower (35.5 g) 8 0.8 0.7 0.1
2 tablespoon caesar dressing 119 0.8 3 11.5
Meal 4 - 4 pm
Minced meat (80 g) 142 16.1 0 8.6
Cheddar Cheese (28.35 g) 115 7.5 0.1 9.6
TRAINING - start 6-6.30pm
Meal 6 - PWO
Dextrose (15 g) 60 0 15 0
Scivation Whey (30 g) (1.5 scoops) 120 30 0 0
Meal 7 - 60-90min after PWO shake
Tuna in oil (185 g, drained) 225 33.6 0 9.8
Mayo (2 tablespoons) 296 0.6 0.9 32.8
Brocolli (2 cups) 22 2 1.6 0.4
Total 2367 205.6 10.4 160
Convert to calories 822.4 41.6 1440
Percentage 34.74% 1.76% 60.84%
Note: I didnt include dextrose in the carbs total but i made it contribute to the total calories.
The supplements that I also take are: multi vit, vitC. I'm thinking of taking creatine particularly ker-alkali (tablet form).
I do have a few questions:
1) I struggled to get to the 5% mark for the carbs. Is it important or preferred that I do have it at 5 %???
2) I'm thinking of decreasing the protein in the PWO shake to 25 g as i think 30 g might be a bit much in terms of protein conversion to glucose.
3) I have scivation xtend. Will taking 2 scoops with the PWO shake spike my insulin levels too high via L-Leucine? Is it even necessary to take this??
4) Since its my first time undergoing a keto diet i dont plan refeeding on the weekend until I've gotten over the induction period.
I'll be training 5 times a week. Training one muscle group per day and on those smaller muscle groups some brisk walking for a max of 20 min on a treadmill (no more than 3 times a week cardio).
5) When i am ready for to refeed what do my macro splits become? I've read a few variations in the forums and im not sure which to follow just yet. I may need to do a bit more reading. Also do you go straight to the refeed macro straight after your workout, say, on friday night?
6) Am i lacking in any important food group? I think I've covered all the bases but please enlighten me if i haven't it will be appreciated. I've just noticed Eileen that you have 65 % fat....o_0 I followed what was prescribed by shadowwalker021
7) Say i want to switch back to a glycolytic diet (40/40/20) how would i go about it?? Gradually increase my carb content while decreasing my carb content? Say 5% increase and decrease until i get the desired macro's? or can i switch straight away?
If there's anything else anyone can offer it would greatly appreciated :) I know this is lengthy but I hope at least the answers i get out of this will help others reading the thread.
Finished my first carb up on Saturday evening, and so far no adverse reaction such as weight gain or bloating.. but none of the benefits either like a pump or energy boost =)
Ah well, will lift harder this week and see how next weekend feels.
I only managed to eat 600g of carbs in the 36 hour carb up though as it was a MAJOR struggle to force that amount of food in my face!
Should a lot of the carbs come from supplements or directly from dextrose powder? I cant imagine eating a couple of Kilos of rice in 36 hours is much fun.
I resorted to whey shakes with 50g of oatmeal and maple syrup to get my carbs up!