Step By Step Keto Diet Plan!

600g of carbs should be fine.

High gi carbs like dex in the first couple of hours after the depletion, then whole food after that.

All I could get my hands on at short notice (lack of planning!) was a 3:1 carb/protein recovery shake (75g carb) and a Lucozade body fuel (35g carb) which im sure is far from optimal post work out, but then 2 hours later some home made italian chicken pasta, Kamikaze spicy!

Unfortunately I fell into a carb coma after this, but continued with the carb up saturday morning!

Ordering some Dextrose powder and fine powdered oats for next weekend =)

Thanks for all the advice! I actually WANT to stick to this diet hehe! Just need to savage my muscles in the gym some more methinks.

i never really felt that carb-load "pump". but i do look noticeably "fuller".

Big thanks to Eileen, and everybody that's posted help in this thread. Been on Keto for a couple of weeks, (bout the same time it's taken me to read this thread) and it's going great thanks to everyone's info...

Excuse me I have another question:

I have been on keto for like 10 days maybe (i did not check it through ketostix or anything i am just measuring everything i eat and I use a program to calculate everything.)

When I learned that meal frequency is not important in bodybuilding as long as I hit my macros I started eating 2 or 3 meals a day. Because I was hungry all the time with 6 meals.

But now when i eat less frequent sometimes i really DO NOT feel hungry at all. do i still need to force myself to eat and hit my macros?
i dont sleep well when i feel i am full and need to eat more. if i do not eat i wont reach 1g per lb of LBM.

Thank you

[QUOTE=mdoghman;764879403]Excuse me I have another question:

I have been on keto for like 10 days maybe (i did not check it through ketostix or anything i am just measuring everything i eat and I use a program to calculate everything.)

When I learned that meal frequency is not important in bodybuilding as long as I hit my macros I started eating 2 or 3 meals a day. Because I was hungry all the time with 6 meals.

But now when i eat less frequent sometimes i really DO NOT feel hungry at all. do i still need to force myself to eat and hit my macros?
i dont sleep well when i feel i am full and need to eat more. if i do not eat i wont reach 1g per lb of LBM.

Thank you[/QUOTE]


yusss hit your macros if u can't in 1 meal then spread them out etc

[QUOTE=mdoghman;764879403]Excuse me I have another question:

I have been on keto for like 10 days maybe (i did not check it through ketostix or anything i am just measuring everything i eat and I use a program to calculate everything.)

When I learned that meal frequency is not important in bodybuilding as long as I hit my macros I started eating 2 or 3 meals a day. Because I was hungry all the time with 6 meals.

But now when i eat less frequent sometimes i really DO NOT feel hungry at all. do i still need to force myself to eat and hit my macros?
i dont sleep well when i feel i am full and need to eat more. if i do not eat i wont reach 1g per lb of LBM.

Thank you[/QUOTE]

No. If you are not hungry, your body it telling you it doesn't need more food yet. Wait until you are hungry. If you have a significant amount of fat to lose, your body may be taking the opportunity to shift some of it.

Don't worry, it won't last forever, but make the most of it while it does.

thank you Eileen .. (i do not have this on daily basis. sometimes i just too full)

Please critique my diet:

1; Whey shake, coffee, mixed nuts, Almond butter
2: 5 eggs, spinach, wallnuts, olive oil dressing
3. Ground Beef patties, broccoli, almonds
4: Chicken breast, spinach, olive oil dressing, mixed nuts
5: Cottage cheese, Whey, Cinnamon, Almond butter, mixed nuts
6: Whey shake, mixed nuts, Almond butter

Also I work out monday - sat... what day would be best to carb up?????? and its only clean carbs, sweet potatoes, rice ????????????????//

Thoughts please. Day 1 of keto, I made this up pretty much from the stickies but i've stuffed up somewhere and my numbers are off?

I'm 194lb, 6'1, 20% or so bf I would guess.

Today was a workout day also.

(Cals - P, C, F)
6 hardboiled eggs (343 - 34, 1, 23)
350gm rump steak (438 - 77, 14, 0)
200gm maryland chicken (308 - 34, 19, 0)
1 cup broccoli (49 - 7, 1, 1)
50gm baby spinach (16 - 2, 1, 0)
3 fish oil (30 - 0, 0, 3)
3 tsp raw sugar (60 - 0, 15, 0)
Preworkout shake (12 - 0, 3, 0)
Postworkout shake (184 - 18, 8, 9)
2 Tbsp olive oil (319 - 0, 0, 36)
15 roasted, unsalted almonds (105 - 3, 1, 9)
15 unsalted cashews (131 - 4, 4, 11)
15 californian walnuts (300 - 7, 2, 30)

Total: 2295 cals, 186p, 173f, 34c.

Any pointers would be appreciated. I believe I don't include the fibrous carbs in my count but wasn't sure how to do that. Also my post workout carbs aren't included also? I realise I need to up the carb count in the post workout.

This was a first go at it so be kind..only one days research :p

EDIT: i had a whole bunch of trouble calculating the macros for the nuts, can someone pls double check?

EDIT 2: shouldnt be any fat in my post workout shake fuuuuu

count only net carbs. net carbs = carbs - fiber. that should help your nut problem.

[QUOTE=DMurph51;766491533]count only net carbs. net carbs = carbs - fiber. that should help your nut problem.[/QUOTE]

Cool thanks man. Apart from that anything else u can see that's wrong or would change? I just wanna get it right first up. Any suggestions would be appreciated.

Im sure you must get bored of these "Look how good my gains/losses are!!" Posts, but I dont care.. I feel I have to anectodelise my findings over the last couple of weeks..

Basically, 238 lb, no definition whatsoever, barely hanging into the "overweight" club just because of my height.. literally millimeters away from obese. ( 6 foot 4 is always an advantage!)

So started lifting, had some decent gains as noobs generally do, then found this diet around the same time that I became addicted to lifting heavy things over my head!

I have stuck to this eating plan (loathe to call it a "diet" as it conjures images that shouldnt be attributed to this plan!) for about 3 weeks now with my first carb up after 14 days, holding out for day 28 for darb up number 2.

My weight hasnt moved much. This I will get out there first.. BUT

My measurements.... oh man are they nice =)

Waist -2 inches.
Upper Arm +0.5inch
Lower arm + 0.0 inch (crappy excerices)
Thigh +0.2inch ( im a cyclist... I kinda expected slower leg gains!)
Calf +0.0 inch (Need advice on excercises!)
Chest + 0.5 inches

I took a photo of myself tonight and posted it for my friends to look at, and the response has been overwhelming.. Im 6 foot 4.. I look massive now! Even with these increases.

Looking forward to the next few weeks!

(Ps, you may have seen bigger gains, but im a noob. Im way happy with my physiological changes, so please dont piss on my strawberries!)

Great stuff mate, post the pics on here to inspire us all :)

I've realised that the creatine im taking will be counter productive to my weight loss so ill be using body measurements as a gauge as well.

Quick question for Eileen, or anyone that can help.

Been on CKD for about 4 weeks lost weight, and bf% is down. Initially I hit ketosis after about 4 days and my levels were really high(about 6to8 mmol/L) by the end of the first week.

However after first carb-up (2 weeks in) it took about 7 days to get a decent reading from the ketostix test.

My readings are all over the place, but mostly just below 4 mmol/L, nothing has changed with my diet, and I measure everything.

I'm 185cm tall, 108kg and 21% bf.

My diet macros are,

F=144
P=150 + PWO 40
C=25 (But usually much lower)
Cal= 2000+ PWO 140

Is this normal after a few weeks, once your body starts to adapt, or is there something I am doing wrong?

Any help is really appreciated, will rep, thanks in advance ...

Your body adapts. Simple as that. When you first start keto, your body has no idea how to handle the ketones and spills them all over the place. It doesn't take long to work out that it's better to burn them for fuel than to piss them away. You'll probably have also noticed that your breath doesn't have that knock-you-out keto smell now either.

Any shade of pink is ketosis, but it's possible to be in ketosis even with no colour change.

[QUOTE=austrasian;766675513]Great stuff mate, post the pics on here to inspire us all :)

I've realised that the creatine im taking will be counter productive to my weight loss so ill be using body measurements as a gauge as well.[/QUOTE]

Creatine is fine on keto. It might mess up the reading from those crappy Tanita type body fat scales, but those things are rubbish anyway. Creatine certainly won't slow fat loss.

Thanks Eileen, I really appreciate your help. Hopefully I can return the favor at some point...

Yeah got those ketostix myself, first reading was a 4 i believe. Wasn't disappointed but i thought it would've been higher.

easy fix buddy just lift at 5am..I do it 4 times a week in the Army

[QUOTE=Southpaw1982;751189353]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]

Can someone clarify this for me, I think i've got it right, just want to check.

CKD = Sun to Fri PM no carbs at all (including no Carbs in Post Workout Shake), then a clean/sensible carb up
TKD = Mon to Sun no carbs at all (excluding carbs pre workout and post workout in shake)

It's just that i've read in earlier posts that people on CKD were having carbs Post Workout?

Thanks

[QUOTE=dsnowling;773898633]Can someone clarify this for me, I think i've got it right, just want to check.

CKD = Sun to Fri PM no carbs at all (including no Carbs in Post Workout Shake), then a clean/sensible carb up
TKD = Mon to Sun no carbs at all (excluding carbs pre workout and post workout in shake)

It's just that i've read in earlier posts that people on CKD were having carbs Post Workout?

Thanks[/QUOTE]

u can have carbs in pwo for ckd, tkd is just no carb ups

Even on CKD, you have a small amount of carbs in your PWO shake, and you eat your vegetables.
On TKD, the amount of carbs in the shake is bigger.

Thanks Bonkies and Eileen - Repped

How many carbs do you recommend PWO and is it the usual Hi GI i.e. Dextrose? The only carbs I intend to have are those PWO and the incidental carbs found in nuts and veggies, does this sound a good way to go?

Thanks Guys.

Perfect. If the bulk of your carbs are coming from leafy greens, you don't even need to bother counting them.

On CKD, I'd go for 10-15g of dextrose with about 30g of whey. Don't eat a keto meal for 60-90 minutes after this shake, but then you can return to normal keto food.

Awesome Thanks Eileen,

How come its recommended to have the carbs after workout, surely you're not depleting your glycogen as much as you could by replenishing it?

My idea is to have 3 main meals roughly being, breakfast = eggs + oil or bacon, lunch = meat or fish, cheese + leafy salad, tea = meat or fish + veg, i intend to snack throughout the day on nuts or meats and have a protein shake after a workout. Is this the right line to go down.

I don't suppose if you, or anyone else on this forum know if carnitine, glucosamine and scivation xtend will be ok supplements to use on keto? I plan on getting lots of fish, flax and coconut oil as well.

My workout will be -

Mon - Shoulders
Tues - Arms + Abs
Weds - Legs
Thurs - Back
Fri - Chest + Abs

I will carb up once every 2 weeks depending on how my fat adaption has come along. Any critiques/changes/suggestions?

Thanks

They're fine. No probs with those supps.

The amount of carbs in 10-15g of dextrose won't replenish glycogen, but it will provoke a short insulin spike. That's the point of it. On TKD, where you do want some glycogen replenishment, you have more carbs in your PWO shake.

Flax: use the seeds rather than the oil. Flax oil goes rancid easily, and isn't as good a source of Omega 3 as fish oil. Ground flax seeds keeps well and makes a useful ingredient. Fish and coconut oil are fine.

[QUOTE=Eileen;774392343]They're fine. No probs with those supps.

The amount of carbs in 10-15g of dextrose won't replenish glycogen, but it will provoke a short insulin spike. That's the point of it. On TKD, where you do want some glycogen replenishment, you have more carbs in your PWO shake.

Flax: use the seeds rather than the oil. Flax oil goes rancid easily, and isn't as good a source of Omega 3 as fish oil. Ground flax seeds keeps well and makes a useful ingredient. Fish and coconut oil are fine.[/QUOTE]

Eileen, i'm sure you've been told this before, but you are awesome. I'm guessing my workout plan is ok, and it doesnt make to many odds what you do as long as you work hard and it's intense. I plan on doing some fasted cv on a couple of mornings to help bring on ketosis. I think i'm right in saying that I shouldn't be gettin insulin spike on this CV just on the weights?

Yes. Fasted cardio tends to be less intense, so you don't need anything special after. Once you are in ketosis, you needn't bother with the fasted cardio. Pick the time when you can hit it hardest.

How do you guys handle it when eating out? (Calorie wise)

Let's say I go to a steak house for my mom's birthday or I hit the local BBQ joint which carries tons of meat, sausages etc. Do you just eye ball it?

Normally if I go out it screws up my calculation for the day because I'm not sure how much protein/fat that were in the meal. I cook a lot at home but sometimes I just need to get OUT of the house so I'm not a hermit.

My last question would be. Which foods could contain trans fat? Because I herd to stay away from that on the keto,

i either look up their menu online beforehand and plan it or just eyeball it with rough estimates, Intermittent fasting helps since i eat one meal a day to.

Eating out is easier on keto than other diets, because a steak is a steak, and there are not too many ways to mess with it. You can eyeball it, but steak is often sold in ounces, so you don't even have to guess. If your steak (or your salmon) a bit bigger than you were expecting, it's not a disaster.

The problem with restaurants is usually the sauces and the sides and the desserts. On keto, ask for salad or green veg.

Transfats are mostly in processed foods. Cakes and cookies and margarines and "heart healthy" spreads. If in doubt, add up the amount of sat, poly and mono fats in a food, and subtract from the total fat. If there is anything left over, it's transfat.

What do you think about doing a carb-cycle and CKD cycle? Maybe, 2 weeks keto and 2 weeks carb cycle or maybe, 3 weeks keto and 1 week carb cycle or vice versa? Just a thought

Does the post workout protein count towards your daily protein intake? Let's say my daily protein intake is supposed to be 160, and my post workout protein equals 30g protein. Is that 30g part of the 160g? If it is, the CKD calculator thing is all wrong cause it makes me eat 200+g of protein each day.

yeah if ur consuming it its still calories, i fkd up when i first started with over eating cos of my PWO. As long as you're at a deficit though.

Question guys, does the Carb up day have to be on your final workout day or can it be which ever day of the week you want?

[QUOTE=kevinmelo;782735423]Question guys, does the Carb up day have to be on your final workout day or can it be which ever day of the week you want?[/QUOTE]

Also how many grams approximately of saturated fat should you be consuming on the keto diet if your eatting about 150 grams of fat? Any help is much appreciated

[QUOTE=kevinmelo;782735423]Question guys, does the Carb up day have to be on your final workout day or can it be which ever day of the week you want?[/QUOTE]

After depletion workout

So I shouldn't follow the CKD calculator?

hey guys what happens if you eat like 50 grams more protein then you should, would that kick you out of ketosis?

[QUOTE=SmallCap;782613453]Does the post workout protein count towards your daily protein intake? Let's say my daily protein intake is supposed to be 160, and my post workout protein equals 30g protein. Is that 30g part of the 160g? If it is, the CKD calculator thing is all wrong cause it makes me eat 200+g of protein each day.[/QUOTE]

Yes it counts.

[QUOTE=kevinmelo;783176783]hey guys what happens if you eat like 50 grams more protein then you should, would that kick you out of ketosis?[/QUOTE]

Your milage may vary. Depends on your overall needs. Also on how the protein is eaten. 50g of extra whey is more likely to affect ketosis than 50g of steak.

[QUOTE=kevinmelo;782752783]Also how many grams approximately of saturated fat should you be consuming on the keto diet if your eatting about 150 grams of fat? Any help is much appreciated[/QUOTE]

Doesn't matter. Sat fat is good for you, raises testosterone and boosts your immune system. Eat a variety of whole foods and you'll get a good mix of fats.

Man, keto is more complex than i thought. All i thought was, low in carbs (aim for <30grams)and high in fat and protein, then eat whatever you want on the weekend to "carb up".

I've seem to have lost 6-7KG so far being on this diet for a 1.5months and gained some muscles as well. Im currently 82KG and about 175cm tall.

Anyone knows where i can buy ketosticks in Australia?

Back to more reading...

hey if i work over night on saturdays and the carb up ends at midnight, should my next meal after midnight be back to high fat and no carbs? any help will be much appreciated

[QUOTE=rorii;783771113]Man, keto is more complex than i thought. All i thought was, low in carbs (aim for <30grams)and high in fat and protein, then eat whatever you want on the weekend to "carb up".

I've seem to have lost 6-7KG so far being on this diet for a 1.5months and gained some muscles as well. Im currently 82KG and about 175cm tall.

Anyone knows where i can buy ketosticks in Australia?

Back to more reading...[/QUOTE]
Online broseph, online.

Maybe this was already asnwered, sorry for that.. But how do you stop keto? Say, I want to go back to normal carb macro (45c\40p\15f) or whatever else..Is it a one day jump off process or I should be switching slowly to any other diet?

Is it OK to eat veggies like carrot, cauliflower, turnip etc. during the Keto diet?
I read somewhere that they are off limits but according to nutridata they don't contain so much carbs. 100g of carrot contains 5,3g carbs

[QUOTE=ukraine;784185293]Maybe this was already asnwered, sorry for that.. But how do you stop keto? Say, I want to go back to normal carb macro (45c\40p\15f) or whatever else..Is it a one day jump off process or I should be switching slowly to any other diet?[/QUOTE]

If you jump off completely into a "normal" high carb diet you'll gain water weight back (roughly 5-8 pounds), to avoid this the best you can just slowly add the carbs back into your diet. ex- add oatmeal before a workout, then later add in more carbs. Just slowly reintroduce yourself to carbs.

[QUOTE=ketujatonis;784201673]Is it OK to eat veggies like carrot, cauliflower, turnip etc. during the Keto diet?
I read somewhere that they are off limits but according to nutridata they don't contain so much carbs. 100g of carrot contains 5,3g carbs[/QUOTE]

Carrots in small amounts (1 full carrot), you can eat about 4-5 cups of cauliflower in a day. Not sure about turnip. You just need to keep your net carbs (Carbs - Fiber= net carbs) under 100 (I prefer under 50) to remain in Keto. An exception to this would be post workout when immediately ingesting 50 g of carbs is [b]not[/b] going to kick you out of ketosis.

Just a quick question, don't mean to bug in :-)

Is it common to reach a weight loss plateau in Keto while in a deficit?
Or will keto take me all the way down to 6% if I let it?