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[QUOTE=Javilionaire;853886003]Oh right, so after my 11pm workout, should I just down a few 100 grams of carbs?[/QUOTE]
Yeah. Have a big PWO shake (50g whey and 50g dextrose) and then one high carb meal, then bed, then the following day, eat high carb unprocessed meals. Try to avoid white flour or sugar if you can. They'll make you feel hungry and bloated.
[QUOTE=Eileen;854769953]Yeah. Have a big PWO shake (50g whey and 50g dextrose) and then one high carb meal, then bed, then the following day, eat high carb unprocessed meals. Try to avoid white flour or sugar if you can. They'll make you feel hungry and bloated.[/QUOTE]
Alright thanks!
Elieen, I had a cheat meal on Sunday :'(
I'm thinking about switching to TKD since I'm playing baseball 3 times a week and also playing a 4 hour game once a week. Also, I'm lifting 4-5 days a week and doing moderate-high intensity cardio 2-3 times a week. Not having any carbs is really taking a toll on me.
I thought you'd be the best person to ask. What do you think? Is TKD a better choice for me? :)
[QUOTE=Javilionaire;854776213]Alright thanks!
Elieen, I had a cheat meal on Sunday :'(
I'm thinking about switching to TKD since I'm playing baseball 3 times a week and also playing a 4 hour game once a week. Also, I'm lifting 4-5 days a week and doing moderate-high intensity cardio 2-3 times a week. Not having any carbs is really taking a toll on me.
I thought you'd be the best person to ask. What do you think? Is TKD a better choice for me? :)[/QUOTE]
Personally, I like TKD more than CKD. It's easier to tailor it to your needs, and you don't have the whole carb-up getting out of control thing that sometimes happens.
CKD gives better results if you are trying to get into competition shape. TKD is better if you want to be competitive while losing weight.
[QUOTE=Eileen;855338363]Personally, I like TKD more than CKD. It's easier to tailor it to your needs, and you don't have the whole carb-up getting out of control thing that sometimes happens.
CKD gives better results if you are trying to get into competition shape. TKD is better if you want to be competitive while losing weight.[/QUOTE]
I guess TKD is for me then. I ended up having around 90g of carbs yesterday for my workout and I was completely kicked out of keto, it's tuesday morning now and I'm still out of keto! Nooo! :(
Hi guys, This is my first post on the site. Ive read through all of the info on the Keto diet and I'm very intrigued by it. Ive tried low carb diets before and nothing seems to be working. I am 6 foot 2, 212lbs and 21.5% bodyfat. This is way too high for me. I started doing the Insanity program yesterday as well as intense weight training 3-4 times a week. Do you think that the Keto diet is right for me to lose this bodyfat quickly? Thanks for any help you guys offer. Great thread by the way.
[QUOTE=Javilionaire;855346163]I guess TKD is for me then. I ended up having around 90g of carbs yesterday for my workout and I was completely kicked out of keto, it's tuesday morning now and I'm still out of keto! Nooo! :([/QUOTE]
That's a big high. I'd be starting with about 30g of carbs, and adjust depending on the workout.
Eileen,
Badly in need of your suggestion. Am visiting Amsterdam over this weekend for four days. I am in keto for the last 3 weeks and I have lost 3 Kgs. Totally confused on what to do about the diet.
Should I stick to keto? (I really want to enjoy the food there) Please suggest some way to not loose track.
Also if I visit a coffee shop and got to smoke a joint or two.. will that be very harmful?
Cheers,
[QUOTE=thecrazycub;859465433]Eileen,
Badly in need of your suggestion. Am visiting Amsterdam over this weekend for four days. I am in keto for the last 3 weeks and I have lost 3 Kgs. Totally confused on what to do about the diet.
Should I stick to keto? (I really want to enjoy the food there) Please suggest some way to not loose track.
Also if I visit a coffee shop and got to smoke a joint or two.. will that be very harmful?
Cheers,[/QUOTE]
It will probably make you very hungry. Other than that, not enough research about joints and keto to be sure.
Does your hotel have a gym? If so, maybe stick to keto based foods for the first day or two there (lots of lovely meat and cheese things) and do a mega workout and have a carbs and beer carb-up for your last day.
Question..
Im trying to give this diet a go.. Im trying to cross over from a low carb/ low fat/ hi protein diet.
So Ive cut all carbs and Im trying to up my fat with stuff like peanut butter/ bacon/ coconut oil.
My energy was low before and its plummeting now, Im on about day 3 of zero carbs and my brains gone fuzzy and I just want to sleep all the time...
Ive always used energy drinks to fuel my workout, and I see no way I could possibly pull off a heavy workout without using energy drinks..
I also do the usual carbs n protein straight after. followed by a small protein/ fat meal an hour later before sleep ( steak or eggs with peanut butter).
Are the workout carbs and post workout carbs not going to bring me out of ketosis.???
Thanks
[QUOTE=j1pvt;859725863]Question..
Im trying to give this diet a go.. Im trying to cross over from a low carb/ low fat/ hi protein diet.
So Ive cut all carbs and Im trying to up my fat with stuff like peanut butter/ bacon/ coconut oil.
My energy was low before and its plummeting now, Im on about day 3 of zero carbs and my brains gone fuzzy and I just want to sleep all the time...
Ive always used energy drinks to fuel my workout, and I see no way I could possibly pull off a heavy workout without using energy drinks..
I also do the usual carbs n protein straight after. followed by a small protein/ fat meal an hour later before sleep ( steak or eggs with peanut butter).
Are the workout carbs and post workout carbs not going to bring me out of ketosis.???
Thanks[/QUOTE]
A pre carb before workout will use ur carb as energy for the gym but a post carb, depends wut amount of carb after workout, I think may put u out of ketosis. U shud get the ketosticks to test ur urine ketone level..9$ for 50 sticks..its way cheap..
I got a question.. It says that to be on keto, diet soda are welcome..so at nite, sumtimes I feel hungry so I wonder if a can of zero coke or zero pepsi will kick me out of keto?
I trained 2 days already, ate chicken legs deep fry in oil for both days, but still not in keto yet...wonder if its the diet soda that doesnt let me in keto mode..
P.S. I take 2 pills of Raspberry Ketone (new product on market for lose weight for testing the product).. Wonder if because of this that Im not on keto...
Found this list of Ketogenic Foods
Ketogenic Foods.
Here's a partial list of just some of the foods that can be consumed on a ketogenic diet. I'll start with the '100% safe foods', the ones that shouldn't throw you out of ketosis due to having either no carbs, or trace amounts of carbs. Next I'll go to 'questionable' foods, such as hotdogs, where you must check the carb content on the package, because some hotdogs have only 1 gram of carbs per hotdog, some have seven. I'm also including a list of higher carb content foods, that can be eaten in VERY limited quantities. Finally I give a list of foods that shouldn't be eaten on a ketodiet at all. (Note: I've tried to list every food I know, in any form, so there will be some redundancy. Foods marked with an '*' are considered healthy, we highly recommend eating them as much as possible while staying under your carb limit and staying in ketosis!)
Safe Foods (No Carbs/Trace Carbs)
Beef, Steak, Hamburger, Prime Rib, Filet Mignon, Roast Beef, Chicken*, Duck, Any Fish*, Tuna*, Salmon*, Trout*, Halibut*, Lamb, Pork, Bacon, Ham, Eggs, Shrimp, Crab, Lobster, Butter, Oils (Olive Oil*, Flaxseed oil*, etc.), Mustard, Salt, Pepper, Soy Sauce, Tea, Coffee, Heavy Cream and Nutrasweet/Equal.
Minimal Carb Foods (Limited Quantities Only, Check Carb Content!)
Broccoli*, Spinach*, Lettuce*, Cabbage*, Bok Choy*, Kale*, Asparagus*, Mustard Greens*, Mushrooms*, Cucumbers*, Pickles*, Olives*, Celery*, Green Beans*, Brussel Sprouts*, Cauliflower*, Artichokes*, Peppers* (Red, Green, Jalapeno, Habanero), Onions*, Nuts, Flaxseeds*, Cheeses, Salami, Pastrami, Hot Dogs, Sausages, Ribs (watch out for the sauce!), Buffalo Wings, Liverwurst, Oysters, Abalone, Protein Powders, Sugar Free Jello, Salad Dressings (some), some Wines.
Higher Carb Foods (Very Limited Quantities!)
Grapefruit*, Lemons*, Limes*, Strawberries*, Olives*, Rasberries*, Blackberries*, Kiwis*, and Half-N-Half.
Foods that are NOT appropriate.
Beer, Mixed drinks, Bread, Milk, Pasta, Grains, Cereal, Rice, Potatoes, Corn, Carrots, Peas, Candy, Cake, Cheesecake, Donuts, Fruit Juices, High Carb Fruits (Apricots, Banannas, Peaches, Nectarines, etc.), Pastries, Non-Diet Soft Drinks, Rolls, Bagels, Popcorn, Battered Foods (Fried Chicken, etc.), Gravy, Honey, Sugar, and Corn Syrup.
Notes: Diet Soft Drinks, such as Diet Coke, Diet 7-Up, and Diet Pepsi can usually be consumed in large quantities, but the citric acid content in these drinks can throw some people out of ketosis. Be sure to check in your individual case if this happens. Hard liquor, such as scotch, vodka, etc can be consumed because they have virtually no carbs. Wine actually makes a nice ketogenic alcoholic drink, as most wines have only 1-6 grams of carbs per glass, the sweeter the wine, the more carbs. Beer is usually very high in carbs, having 10-15 grams per glass. Watch out though, when you're in ketosis your blood sugar will be very low, and the alcohol will have a more pronounced effect.
Hey, so this was my first day officially doing Keto. I've done a low-carb diet more or less for the past few years, but I've never done close to none like this haha. I actually had really good energy levels throughout the day, which I wasn't necessarily expecting. I feel pretty tired now, but I think a lot of that might be due to the fact that I'm running on like 4 hours of sleep. Anyways, I had a few questions:
1) With my PWO whey shake, can I have an apple or an orange to go with it? And if not, what are the best alternatives?
2) Although today is my first "official" Keto day, I have been doing a semi-Keto this whole week...would it be ok to have my carb up day tomorrow? I was planning on working out in the morning and then there's a party later on that night so I wanted to have some fun at that, if you catch my drift lol. Since I'm working out early, I was thinking I could just have my carb up day be all day tomorrow and get back on the diet Saturday? And If I did end up using tomorrow as my carb-up, would I have to wait another two weeks to do a carb up or could I start doing once every week?
3) Are there any other noticeable side effects that I should be worried about with ketosis? I felt good for the most part during my workout today, but at times I felt slightly light-headed and had some slight back pain.
4) Is there like a certain range of net carbs (g) per day that you have to stay in in order not to be kicked out of ketosis?
Thanks!
remember that calorie deficit determines fat loss, not the macronutrient. don't worry about small amounts of carbs. i eat between 100-125 carbs a day and still stay in ketosis most the day. you can carb up if you want. stay in calorie deficit and you don't have to worry about going off your fat loss plan
Question: I'm trying to start keto and I'm confused about the carb-up. So Sun-Fri I'm supposed to follow the 65/35/5 ratio, but what happens on Saturday? Can I just eat whatever? Do I need a carb-up? For the workouts I'm running Starting Strength SunTuTh and swimming MonWedFri, resting on Saturday
innn!!!
[QUOTE=cluelessstudent;862158511]Question: I'm trying to start keto and I'm confused about the carb-up. So Sun-Fri I'm supposed to follow the 65/35/5 ratio, but what happens on Saturday? Can I just eat whatever? Do I need a carb-up? For the workouts I'm running Starting Strength SunTuTh and swimming MonWedFri, resting on Saturday[/QUOTE]
not really whatever the stricter you do it the better the results imo
read this
[url]http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html[/url]
[QUOTE=Blindfaith;349000]The Cyclical Ketogenic Diet: True Fat Loss
The Weekend Carb Load
Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won’t happen on the CKD.
Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.
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.
So what about dietary fat? I know you’re reminding yourself, "Didn’t this guy mention pizza?" Yes, I did. And here’s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?
Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you can’t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.
By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!
As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieter’s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)
In Case You Missed It Friday night until Saturday at midnight or until bed, eat those carbs![/QUOTE]
Hi I have some questions:
1-I weigh 150lbs w/ ~15% bf so I have about 130lbs lean body mass so 59kg lean body mass. Daily I am going to get 130g of protein, and about 1800 calories, but I will be lifting weights everyday too.
I dont know how much carbs to eat on carb up day?
2-You say less volume but keep benching 240 or around 240, those 2 contradict eachother dont they?
[QUOTE=sethboss;862608981]Hi I have some questions:
1-I weigh 150lbs w/ ~15% bf so I have about 130lbs lean body mass so 59kg lean body mass. Daily I am going to get 130g of protein, and about 1800 calories, but I will be lifting weights everyday too.
I dont know how much carbs to eat on carb up day?
2-You say less volume but keep benching 240 or around 240, those 2 contradict eachother dont they?[/QUOTE]
i believe carbs replace fat calories during this time
and you should lift in the lower rep range for maximum strength/muscle gain
w w w.fitday.c o m/fitness/PublicJournals.html?Owner=loganloganlo This is my current meal and is mesured out to everything of what I'd eat every day for two week untill my first carb up. Does the fat, protein, and Cal's seem right? I'd love some feed back.
**I have under 50 post so I had to space the com and ww.**
I have been on Keto for about 6 weeks and I have been averaging fatloss of about 1 kilo a week up until this week were I did not gain or loose anything, should I lower my calorie intake or should I add in cardio on the days I do not go to gym? If I was to lower my calorie intake how would I go about doing it do I just lower my fat intake or would I just lower everything? Also I have not carbed up in 3 weeks as I am trying to loose some fat quicker, is this a bad thing? My strength at the gym has not been effected in that I still lift the same as I was before its just that I find that I have to push that little harder. If I carb up will that speed up my fat loss?
If I were to take MP Assault as a pre-workout supplement would this take me out of Keto, also I found some sugarfree candy it has 0 carbs and fat and only has some protein in it, if I was to eat them would they take me out of Keto??
Sorry for all the questions lol, appreciate all the help.
Thanks
[QUOTE=Uro1;865398601]I have been on Keto for about 6 weeks and I have been averaging fatloss of about 1 kilo a week up until this week were I did not gain or loose anything, should I lower my calorie intake or should I add in cardio on the days I do not go to gym? If I was to lower my calorie intake how would I go about doing it do I just lower my fat intake or would I just lower everything? Also I have not carbed up in 3 weeks as I am trying to loose some fat quicker, is this a bad thing? My strength at the gym has not been effected in that I still lift the same as I was before its just that I find that I have to push that little harder. If I carb up will that speed up my fat loss?
If I were to take MP Assault as a pre-workout supplement would this take me out of Keto, also I found some sugarfree candy it has 0 carbs and fat and only has some protein in it, if I was to eat them would they take me out of Keto??
Sorry for all the questions lol, appreciate all the help.
Thanks[/QUOTE]
You need to carb up, it's beneficial. Without it the muscles go flat, become depleted of water and your system could use a flush. Also I've found when you carb up and have a higher calorie day it actually seems to blip the metabolism and give it a kick in the a$$. Remember, your body is adaptive so if you do the same thing over and over, eat the same # of calories day in day out your body adjusts.
amazing and simple!! thank you!!!
Hey there! I'm in my third week of keto and loving it! Just have a quick question about the fruit that the original post says to eat about 2 hours prior to the final carb-depleting workout on the Friday; do the carbs from that fruit count towards the overall carb up incoming after you workout? I just wanted clarity for sake of calorie counting and macro managing. Thanks!
[QUOTE=Cursewords;873218341]Hey there! I'm in my third week of keto and loving it! Just have a quick question about the fruit that the original post says to eat about 2 hours prior to the final carb-depleting workout on the Friday; do the carbs from that fruit count towards the overall carb up incoming after you workout? I just wanted clarity for sake of calorie counting and macro managing. Thanks![/QUOTE]
Technically, I suppose they do, but the carbs in a couple of apples are not really significant when compared with the amount you eat on carb-up.
Hey guys,
I'm gunna take a punt on the CKD diet as nothing else seems to be working for me :(
I'm a fairly big chap at roughly 336lbs (yeah I know!), at the age of 31 and unfortunately stuck in a desk job for 12 hours a day thanks to working in IT. Now yeah I know I need to get more active and that's something I'm looking at addressing along with this cause I've never been a very active chap well apart from walking which I absolutely love. I'm looking to getting back into swimming as well cause that will definitely help (I believe?) but would like some quick advice.
I've put all of the figures into one/two of the calculators which gave me a maintenance count of 3250 which is way too damn high! That's also based on being Sedentary, again thanks to work! :@
I'm aware of all the stuff that I can eat however its just a case of getting my butt more active whilst carrying around all the weight. Definitely easier now that I have given up smoking, well a year ago, and boy that really kicked it off cause I can breath again :)
What I'm after is some advice on the intakes as after reading through all of this, over two days, I'm totally bamboozled by the %'s involved. My diet previously was based on the meats with veggies, eggs without touching carb rich stuff (bread/cereals/pasta/pizza) so generally looking for advice. This is definitely something that I'm looking forward to doing cause I've tried something similar before and it worked but I could just never get it to stick .. hopefully this time its going to work!
Cheers for any advice
[QUOTE=thedotlair;879456211]Hey guys,
I'm gunna take a punt on the CKD diet as nothing else seems to be working for me :(
I'm a fairly big chap at roughly 336lbs (yeah I know!), at the age of 31 and unfortunately stuck in a desk job for 12 hours a day thanks to working in IT. Now yeah I know I need to get more active and that's something I'm looking at addressing along with this cause I've never been a very active chap well apart from walking which I absolutely love. I'm looking to getting back into swimming as well cause that will definitely help (I believe?) but would like some quick advice.
I've put all of the figures into one/two of the calculators which gave me a maintenance count of 3250 which is way too damn high! That's also based on being Sedentary, again thanks to work! :@
I'm aware of all the stuff that I can eat however its just a case of getting my butt more active whilst carrying around all the weight. Definitely easier now that I have given up smoking, well a year ago, and boy that really kicked it off cause I can breath again :)
What I'm after is some advice on the intakes as after reading through all of this, over two days, I'm totally bamboozled by the %'s involved. My diet previously was based on the meats with veggies, eggs without touching carb rich stuff (bread/cereals/pasta/pizza) so generally looking for advice. This is definitely something that I'm looking forward to doing cause I've tried something similar before and it worked but I could just never get it to stick .. hopefully this time its going to work!
Cheers for any advice[/QUOTE]
Since one big idea with CKD is to feed the muscle I would say your calorie requirements should factor your lean body mass over your total bodyweight. I'm not a certified trainer etc... but can attest to CKD and how well it's worked for me when I fed the muscle, not the fat. Even considering I'm not in the same boat (I max out at 170ish and generally lose 20lbs), I still believe the theory remains correct.
I'll be interested in hearing input from others as well. Congrats on taking the 1st step and good luck with the progress. :)
Lots of GREAT info! I look forward to starting this plan. Thanks!
Eileen kicking a$$ in here i see. Should make this a sticky.
Hi just wondering if anyone could help me out. I am currently in my second week of CKD and loving it. Only problem is i cant seem to find any info on training first thing in the morning before food. I have a baby and my only option is to train 5am before work, should i have a shake or some fats first? Currently i do weight training and cardio at 5am on an empty stomach while sipping on BCAA's throughout the work out. When i get home i have my breakfast (eggs, bacon ect). I am eating 265g protein, 165g fat, 20g carbs so around 2500 cal a day. I eat my fats only up until lunch then cut fat out as i dont need them because workout has been done, although i do 30mins cardio on bike after last meal before bed.
Any help would be greatly appreciated.
[QUOTE=travgtr1;883946911]Hi just wondering if anyone could help me out. I am currently in my second week of CKD and loving it. Only problem is i cant seem to find any info on training first thing in the morning before food. I have a baby and my only option is to train 5am before work, should i have a shake or some fats first? Currently i do weight training and cardio at 5am on an empty stomach while sipping on BCAA's throughout the work out. When i get home i have my breakfast (eggs, bacon ect). I am eating 265g protein, 165g fat, 20g carbs so around 2500 cal a day. I eat my fats only up until lunch then cut fat out as i dont need them because workout has been done, although i do 30mins cardio on bike after last meal before bed.
Any help would be greatly appreciated.[/QUOTE]
if you dont need to eat before training, then dont
im not a keto expert but your protein looks a bit high
and why are you not eating fat past noon? (especially with a PM cardio session)
[QUOTE=RyouBakua;883954101]if you dont need to eat before training, then dont
im not a keto expert but your protein looks a bit high
and why are you not eating fat past noon? (especially with a PM cardio session)[/QUOTE]
Ive tried to keep protein down but that means cutting my meal size down which leaves me feeling hungry. Alot of people are saying that 1.5g per pound is ok so my protein intake would be about right.
I cut out fat as didnt think i really need it and if i did cardio without fat in my system my body would start using body fat.
Ive been doing high protein, low carb diets for years, ive competed in bodybuilding comps but lost alot of muscle when dieting. Guess iam still used to doing cardio on an empty stomach for max fat burning.
Is it possible to eat too much fat on keto ie, will excess fat be stored as body fat?
Thanks
Not if you are in a calorie deficit.
[QUOTE=travgtr1;884571501]Ive tried to keep protein down but that means cutting my meal size down which leaves me feeling hungry. Alot of people are saying that 1.5g per pound is ok so my protein intake would be about right.
I cut out fat as didnt think i really need it and if i did cardio without fat in my system my body would start using body fat.
Ive been doing high protein, low carb diets for years, ive competed in bodybuilding comps but lost alot of muscle when dieting. Guess iam still used to doing cardio on an empty stomach for max fat burning.
Is it possible to eat too much fat on keto ie, will excess fat be stored as body fat?
Thanks[/QUOTE]
If you don't take in enough fat your body won't be as efficient as using fat for fuel. You'll end up scavenging more muscle than you would with that 60-65% fat intake in my experience.
[QUOTE=Blindfaith;354641]just take ala how you would normally take it.....i take it with my meals[/QUOTE]
how much ala should you take before each meal? and also how much ala do you take during the carb up days?
[QUOTE=mcichocki;884766921]If you don't take in enough fat your body won't be as efficient as using fat for fuel. You'll end up scavenging more muscle than you would with that 60-65% fat intake in my experience.[/QUOTE]
Ok, so if i my maintenance calories is 3000 and calorie deficient is 2500 would this be ok?
180g fat = 1620cal
210g protein = 840cal
11g carbs = 44cal
total 2504 cal
I tried to get protein down to 178g which would be 1 gram per pound @ my lean weight but thats very little food for me, i get too hungry!!!
Iam around 10% body fat weighing 193 pounds.
Also my training is very intense, i do cardio and weights in the morning which roughly burns 1200cal (400 on the eliptical 800 weights)
then another 250cal on the bike befrore bed. RMR would be around 1900cal a day according to calculator.
So daily expenditure would be 3350 cal, should i eat more?
Iam starving all day long.
[QUOTE=travgtr1;887170301]Ok, so if i my maintenance calories is 3000 and calorie deficient is 2500 would this be ok?
180g fat = 1620cal
210g protein = 840cal
11g carbs = 44cal
total 2504 cal
I tried to get protein down to 178g which would be 1 gram per pound @ my lean weight but thats very little food for me, i get too hungry!!!
Iam around 10% body fat weighing 193 pounds.
Also my training is very intense, i do cardio and weights in the morning which roughly burns 1200cal (400 on the eliptical 800 weights)
then another 250cal on the bike befrore bed. RMR would be around 1900cal a day according to calculator.
So daily expenditure would be 3350 cal, should i eat more?
Iam starving all day long.[/QUOTE]
I'm interested in what Eileen or others have to say. 10% has always been my sticking point so to go sub 10% I'm all ears here. :)
10% at 193 is pretty beastly...you're packing alot of muscle!
[QUOTE=mcichocki;887175631]I'm interested in what Eileen or others have to say. 10% has always been my sticking point so to go sub 10% I'm all ears here. :)
10% at 193 is pretty beastly...you're packing alot of muscle![/QUOTE]
Haha i wish, if you take a look at my avatar i was around 5% there at 167pounds, i would like to be around 185 at the same BF %
I've read article "Research Review: An In-Depth Look Into Carbing Up On The Cyclical Ketogenic Diet With Lyle Mcdonald" on website simplyshredded.com. I must ammend it, it's one of the best articles I've came across in a while.
However, I found one misunderstanding. It's written that in carb up day, we should consume 1.5 grams of carbs/kg lean body mass, with approximately one half as much protein, immediately after training and then again two hours later.
In my case, that takes 2x 130 grams of carbs and 2x 65 grams of proteins. Summing that up, I'd already eat 110 grams of proteins, which is already almost over maximal protein limit within 24 hours (around 145 grams).
Is that correct statement? Therefore I should't eat no more than 30 grams of proteins in remaining 24 hours. Am I wrong or is this the way it's recommended?
Got one quick question about the carb up in CDK.
Blindfaiths recommends 10-12 gram carbs per kg of lean mass from after fridays workout through the end of saturday, but I get confused when I read the article "Research Review: An In-Depth Look Into Carbing Up On The Cyclical Ketogenic Diet With Lyle Mcdonald".
Here there are 2 days of carb up, friday consist of 8-10 gram carbs per kg of lean mass and saturday got 5 gram carbs per kg of lean mass.
Anyone more experienced with the CDK know which one works best?
Hi all,
I am somewhat confused as to the comments left on this board. A lot of people list their protein as being higher in grams than fat. I thought the whole point was to be eating circa 65% fat. My calculations are as follows:
244lb total weight – 30.9% bf = 169lb lean body mass
So that’s 169g protein x 4 = 676kcal protein
BMR x activity level 1.375 = 3168 calories – 500 calories deficit = 2668kcals per day
2668 – 676 = 1992kcal from fat / 9 = 221g fat
So that’s 169g protein and 221g fat.
Is this right, I cant see how people are coming in at fat being less than protein?
Aside from that, Im in Day 2 of the Keto…didn’t quite manage all my fat content yesterday. What I did notice was that I was still awake in the night. I normally go to bed between 9 and 10 (I love my sleep) and 11 o’clock is a late one for me. Yet last night, on my first low carb day, I was just going to sleep at 2.30am…not sure if this would have an affect that soon but it was very interesting to still have that energy at that time of the night.
Any advice on the numbers above, even just to confirm Im not totally out, would be great.
[QUOTE=bradleyt1984;890390341]Hi all,
I am somewhat confused as to the comments left on this board. A lot of people list their protein as being higher in grams than fat. I thought the whole point was to be eating circa 65% fat. My calculations are as follows:
244lb total weight – 30.9% bf = 169lb lean body mass
So that’s 169g protein x 4 = 676kcal protein
BMR x activity level 1.375 = 3168 calories – 500 calories deficit = 2668kcals per day
2668 – 676 = 1992kcal from fat / 9 = 221g fat
So that’s 169g protein and 221g fat.
Is this right, I cant see how people are coming in at fat being less than protein?
Aside from that, Im in Day 2 of the Keto…didn’t quite manage all my fat content yesterday. What I did notice was that I was still awake in the night. I normally go to bed between 9 and 10 (I love my sleep) and 11 o’clock is a late one for me. Yet last night, on my first low carb day, I was just going to sleep at 2.30am…not sure if this would have an affect that soon but it was very interesting to still have that energy at that time of the night.
Any advice on the numbers above, even just to confirm Im not totally out, would be great.[/QUOTE]
The % comes from calories, not grams.
Therefore a diet that was 75g protein (300 cals) and 100g fat (900 cals) is 25% protein and 75% fat.
See where you're confused?
[QUOTE=AlwaysTryin;890392011]The % comes from calories, not grams.
Therefore a diet that was 75g protein (300 cals) and 100g fat (900 cals) is 25% protein and 75% fat.
See where you're confused?[/QUOTE]
Yep, so (676kcals protein / 2668kcals daily) * 100 = 25% protein
And the fat is 75%. Does this sound the right sort of figures I should be working to? Much appreciated for clearing the percentage thing up aswell...
[QUOTE=bradleyt1984;890393951]Yep, so (676kcals protein / 2668kcals daily) * 100 = 25% protein
And the fat is 75%. Does this sound the right sort of figures I should be working to? Much appreciated for clearing the percentage thing up aswell...[/QUOTE]
Generally I'd suggest the 1g for protein like you did then the rest fat (like you did) so yep, good.
[QUOTE=rob2093124;861439541]remember that calorie deficit determines fat loss, not the macronutrient. don't worry about small amounts of carbs. i eat between 100-125 carbs a day and still stay in ketosis most the day. you can carb up if you want. stay in calorie deficit and you don't have to worry about going off your fat loss plan[/QUOTE]
How true! did the CKD diet for 6 months and never lost a single pound of fat [u]UNTIL I STARTED COUNTING EVERY CALORIE![/u]
I [u]NOW[/u] know that skinfold measurements are also very important to determine progress. In just a 3 month period I lost almost 20 lbs [u]mostly fat[/u] watching every single calorie. My carb up days are every 14 days, however I use a product called Surge Recovery pre and post workout, does not seem to affect ketosis (maybe for one day only). My workouts are intense (hence the need for the Surge) and are Mon, Wed, Fri. Every other day I walk for 1 hour (fasted, first thing AM) then some High Intensity running after supper that same day (non workout days only).
This has worked for me.
I am now down to 18% body fat from 25%, and plateau'ed once again.
Gotta get to 10% BF if it kills me!
Good Luck everyone!
Hi
i'm new to Keto Dite , please let me know if my numbers are corrects
Age:24
Weight:182 ibs
Height:70in
Bodyfat: 16% - 17%
BMR:1929
BMR+Activity:2990
BMR for dite:2400
I'm Uni student and workout 4 days
so
162g Fat , 168g Protein , 28g Carbs
and can you please tell what to eat during the dite ? on budget of course :)
my daily routine :
Sun:Chest/Triceps
Mon:Uni classes / sometime cardio
Tue:Back/Biceps
Wed:Uni classes
Thu:Legs/Shoulders
Fri:Uni classes
Sat: rest day
Diet looks good however I'm fairly new so you might want to get a second opinion, have you read the stickies? They helped me when I first started...
Good thing about keto is you can buy the cheap fatty meat thats not as expensive... no need for fillet steaks when you can buy cheap rump or ribeye!
Wow so I'm into day 3 and it's going well. Yesterday pretty much hit all my targets. But today I went a little mad...the wife works in a bakery (uh oh I hear you say) so I can call in for freebies. I went a little mad and had 6 slices of bacon, egg, and 2 sausages...I'm now on a serious salt downer. Just plugged my day so far into MFP an it has come up with 9700 odd mg of salt...ouch! I haven't had dinner yet. Need something with oil of dinner as still need to bring my fat count up but wanna keep it low in salt. Any ideas?
Also I just checked my readings from 2 weeks ago and I'm down from 36.1% bf to 30.9%. Brilliant!!! Hopefully keto will make sure that continues...
thanks LS23 , just want to make sure that my numbers are correct , and if anyone has a simple plan of what to eat
Would love to hear feedback on these macro's ... Im considering going into the Ketogenic diet next week and I have been playing around with menu options and I have nailed the 65/35/5 Principal with Fat being the major source. Right now I weight in at 213 with 21% BF. Maint calories is around 3100 Ive managed to shave off 20lbs since January and maintaining muscle but Im starting too Plateau. Also I have listed my workout days. Im a little scared on the Carb Load weekends as I have been on a under 10grms a day kick for a while now with some results but I think i need that fat boost to get me over the hump.
Any and all input is welcome!!!!!
Projected Macros
Fat(g) Carbs(g) Net C(g) Prot(g) KCals
204.51 19.17 10.37 240.06 2874
Mon - Chest/Tri
Tuesday - Shldr/Bi
Wed - Off
Thursday - Back/Trap
Friday - Bi/Tri
Sat - Legs
Sun - Off/Cardio