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This is my second time to do a keto. First time worked wonders, followed step by step guide here and then got extra help from people on forums.
This time however I want to a workout like this:
Mon - Chest / Tricep
Tue - Cardio (Hiit)
Wed - Back/Bicep
Thur - Cardio (spin or hiit)
Fri - Legs / Shoulders
Sat - Rest
Sun - Rest
Should a change of workout be a hinderence to my weight loss?
In terms of energy I dont struggle on weight days as I take two scoops of Jac3d, which helps a lot.
[QUOTE=JOSH1012;891626671] I have been on a under 10grms a day kick for a while now with some results[/QUOTE]
Josh, how do you manage only 10g carbs a day? Must be eating mostly meat?
[QUOTE=androl;891662731]This is my second time to do a keto. First time worked wonders, followed step by step guide here and then got extra help from people on forums.
This time however I want to a workout like this:
Mon - Chest / Tricep
Tue - Cardio (Hiit)
Wed - Back/Bicep
Thur - Cardio (spin or hiit)
Fri - Legs / Shoulders
Sat - Rest
Sun - Rest
Should a change of workout be a hinderence to my weight loss?
In terms of energy I dont struggle on weight days as I take two scoops of Jac3d, which helps a lot.[/QUOTE]
it shouldn't, diet is about 85% of the whole picture (in my opinion).
I have been doing the Huge In A Hurry workouts from Chad Waterbury while on the keto diet.
These routines are mostly full body training, Mon, Wed, Fri.
On Tues, Thurs, Sat and sometimes Sun I do morning (fasted) and evening (after supper) cardio.
It has been working for me. Remember to count your calories. I use fitday, but you can also use it online free (fitday.com).
Plan on starting this diet this weekend. Just want to be sure I know all the details first. I've got a question about the transition into carb up on friday evening. I'm shooting for around 2,100 calories a day. If you switch to carbing up on friday mid-day, how does that work? 2,100 calories during the day and then start the carb up, resulting in even more than 2,100 calories for the day? I've read through a lot of this thread and that's pretty much the only thing I'm confused about with this diet. Also, I've seen some people saying 5% carbs, but others saying stay under ~30g of carbs. Any thoughts on this? Thanks for your help in advance, I look forward to getting started and seeing results.
Well first it's best to do two weeks of keto before your carb up. I would do the carb up on just the one day, so if you can workout in the morning and have that as your carb-up day then back to keto on the saturday (also carb up day I think you go a little over maintenance). 5% carbs is around 30g if you're eating 2,100 calories a day maybe a little less. As long as you're under it's my understanding you will stay in keto.
New to site and new to Keto, would love a little help/critique
im male currently 195 looking to get down to 180-185
right now im doing 1970 calories and my meals look like this
I wake up at 7:45 and do 50 minutes of cardio, some light lifting
meal 1- 4 eggs, 1 tbsp of coconut oil
total 32 grams F, 24 grams P, 4 grams C
meal 2- 25 grams of whey protein, 2 tbsp coconut oil
28 grams F, 25 g P, 0 C
meal 3- 6oz chicken breast, 25 almonds
17 g F, 46 g P, 6.3 g C
meal 4- 8 oz of 93/7 ground beef, 2 tbsp EVOO, 2 cups broccoli
44 g F, 50 g P, 8 g C
meal 5- 2 hard boiled eggs, 1 tbsp NPB
17 g F, 16 g P, 5.5 g C
daily totals = 1972 calories, 139 grams fat, 160 grams protein, 25 grams of carbs this comes out to 63/32/5.......this is from myfitnesspal
COuld someone let me know if tihs is a good start or if i need some serious adjustments.
Thank you
[QUOTE=ckeays;891895941]Josh, how do you manage only 10g carbs a day? Must be eating mostly meat?[/QUOTE]
Primarily meats ... Chicken mostly (6 Perdue Perfect Portions) those carbs are incidental carbs as well (i.e. Broccoli lots of dark green veggies) I also add in 2 Zero Carb Protein Shakes at 50 grams a pop ISOPure are who I use. I also Eat Almond Butter when I have cravings for anything in between meals. So basically I was going to start adding some Oils to this Avacado, Coconut and Olive oil and cut down on the protein intake ... this menu equates to about 280 - 300 grms of Protein per day with about 80 - 100 grams of fat and 10 - 15 net carbs with about 2200 calories total
My Typical Day
5 - 6AM Weight training
7AM
3 Turkey Breakfast Sausage
4 Eggs
Coffee
1 tbsp of Half and Half
1 teaspoon Truvia
1 ISOPure Zero Carb Shake (Post Workout)
10 AM
3 Lean Turkey Meatballs made with Parm Cheese no bread crumbs
12 PM
1.5 Perdue Perfect Portions Chicken breasts
.25 Cup Broccoli
2PM
3 Lean Turkey Meatballs
4PM
1.5 Perdue Perfect Portions Chicken Breasts
6PM
3 Perdue Perfect Portion Chicken Breast
.5 Cup green veggies
8pm ISOPure Protein Shake
anyone got any recommendations for some supps to take on this?
I take NOW ADAM multi, Mg, d3, k2 and ZMA+GABA+Tribulus, low carb protein powders, bcaa, and a low-carb preworkout.
i heard something about ALA being good on keto, would you know anything about that?
and also i was looking at low carb protein bars and one had net 1 g carbs but 20 g sugar alcohols. Are they good to eat on keto?
[QUOTE=BurritoJimmy;438421]I have found that being on a ketotic diet is much better for fat loss than being on a low carb diet. 0 carbs is definitely the way to go. Here is some more of what I have found works really well.
Instead of working out all through the week, do a full body workout at the end of the carb up and have a post workout meal with carbs after that workout. Do as much low intensity cardio, ie walking, as you can. I would do low intensity as much as 4 hours a day. Drink a ton of water. Eat a lot of vegetables that only have fiber as their carbs. Don't eat unless you are hungry. Keep protein intake fairly low at around 0.8 g/lb bw. Saturated fats are okay, but unsaturated seem to work better. Lastly do not worry about losing too fast. If the loss comes mostly from low intensity activity rather than dropping calories then you can achieve phenomenal losses in fat.[/QUOTE]
This is exactly what I have done. I work at a grocery store. And until recently my primary job was running carts. It is around 7-8hrs of low/moderate intensity cardio. My main interest was to preserve muscle while eating as little as possible. As I found that trying to eat a traditional bodybuilding diet was very exhausting while being constantly on the move. I had heard that carbohydrates aren't essential and figured that I would just eat the essential nutrients proteins. fats and vegetables. I wouldn't gain any muscle. but at least I shouldn't lose any and it would save the digestive stress of trying to keep up with calorie requirements. I would drink water until that didn't cut it anymore. and then I would eat at least 30 g protein with a serving of vegetables. a serving of coconut milk, EFA's, or olive oil. Due to the high volume of activity I was doing. About once a week. I would end up needing to add some brown rice/ oats to my evening meal. I now also do cashiering. So I don't eat carbs nearly as often. I feel great mentally, and have ended up leaning out, obviously due to the calorie deficit, however I feel alot more mental focus than on a calorie restricted low fat diet. It's funny, because fat loss was not my main objective. Due to being already fairly lean. But I find that on this kind of diet you can be hungry and still maintain focus.
i've been on this website for a while now, but just registered today because i wanted to get your opinion on my diet.
I weigh 169 pounds , 5"8 . I tried to calculate my body fat percentage on my scale, it says im at 20% body fat (are those scales even accurate?) . so i calculated that my lean body mass is at 130 pounds.
current diet is
1st meal : 3 whole boiled eggs with 4 slices of bacon
2nd meal : chicken breast
3rd meal : olive oil tuna
4th meal : chicken breast with broccoli
post workout : whey protein with water.
workout 5-6 days a week with medium intensity cardio 2-3 days a week
What should be my daily calorie intake to have an effective keto diet?
Hey guys. Im 19 5,11 190lbs and Around 20percent bodyfat at most. How many total calories would i need and grams of fat and protein would i need a day to do this diet and also how should i spread my meals throughout the day to do the keto diet, please help im stuck
[QUOTE=Scottson;899036781]Hey guys. Im 19 5,11 190lbs and Around 20percent bodyfat at most. How many total calories would i need and grams of fat and protein would i need a day to do this diet and also how should i spread my meals throughout the day to do the keto diet, please help im stuck[/QUOTE]
"I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don’t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate."
190 lbs x 15 = 2850c [maint. daily target]
2850c - 500c = 2350c [cutting daily target]
2350c x .30 = 705c / 4c = 176g protien
2350c x .65 = 1527c / 9c = 170g fat
2350c x .05 = 117c / 4c = 30g carbs
i'm just starting my 1st cut today but ive done allot of research so i'll monitor this thread and help with whatever i can. i hope eileen is still here to catch any mistakes or bad advice.
[QUOTE=patrK;894295851] I tried to calculate my body fat percentage on my scale, it says im at 20% body fat (are those scales even accurate?) . so i calculated that my lean body mass is at 130 pounds.[/QUOTE]
i use this formula to measure lean mass etc for men.
lean mass = (1.082 x weight in lbs) - (4.15 x the circumference at level of your navel in inches) + 94.42.
body fat percentage = (total weight - lean body mass) / (total weight) x 100.
Hey guys! I am on the keto since Monday (so about 7 days) and I would really appreciate an advice regarding my first carb-up day. I am pretty sure i get the general guidelines ;) but I am running a half marathon next Sat, in the evening. What would be the best way to do the carb-up? So far I feel really good and I believe I could be able to run that without any prior carbs (I do not run that fast, just a pace of a bit above 2 hrs time) but I am just not sure how to fit the carb day in that weekend... Thanks!
Hi Guys,
I'm new to keto, but have just started today. i have 2 questions about carb-up days on keto as i am finding lots of mixed ideas from all the research i've done.
1. i have read mixed opinions on when to do your first carb-up. either after 1 week or after 2 weeks. which is it?
2. If i am cutting, during the carb-up, should my daily cals exceed my maintenance? or should they still be -500 maintenance (per day)?
thanks in advance for any help offered.
[QUOTE=mcarb;900917561]Hi Guys,
I'm new to keto, but have just started today. i have 2 questions about carb-up days on keto as i am finding lots of mixed ideas from all the research i've done.
1. i have read mixed opinions on when to do your first carb-up. either after 1 week or after 2 weeks. which is it?
2. If i am cutting, during the carb-up, should my daily cals exceed my maintenance? or should they still be -500 maintenance (per day)?
thanks in advance for any help offered.[/QUOTE]
1. If it's your first time, definitely two weeks
2. Carb-up should be a bit over maintenance (+500) although it mostly depends on your goals. If it's a lot of fat loss, keep it around maintenance and if you want to keep your muscles up, a bit over maintenance is good
[QUOTE=Eileen;323190461]
As a general rule, I'd aim for about 20% above your normal maintenance calories. More if you are already ripped and trying to gain quality muscle, less if you are more interested in fat loss. Keep protein around the same, fat as low as possible and all the rest of your calories should come from clean, boring carbs. Oatmeal, root veg, pulses, beans, wholegrains, low fat dairy, chicken breast, tuna, egg white, cottage cheese etc. [/QUOTE]
that's what i was going by, and at your size... iceg's "+500c" is probably dead on (thanks iceg) so i'm ganna etch that in stone for now.
mcarb, you looked good in january, do you know your bodyfat % then??? also... i'm on day 2 with same goal... 6% in 8 weeks. (that's 10.5 lbs. of fat) while "atleast" keeping all my lean mass. would be nice to compare from time to time and see if losses are the same. i log all my meals toward 2000c a day, gym 4 days, bike 3 days (7 miles) and swim alittle.
woke up today(day 2) with a 5 pound water loss to 170 after a night of brain fog and just a "strange" feeling. drank 3 litres of water yesterday and didnt really pee allot (or bm). dunno where the weight went, lol. gl, lemme know.
question: i'm calculating my maintenance cals via body weight. how often should i recalculate while weight is dropping? thanks
[QUOTE=indywtf;901045971]that's what i was going by, and at your size... iceg's "+500c" is probably dead on (thanks iceg) so i'm ganna etch that in stone for now.
mcarb, you looked good in january, do you know your bodyfat % then??? also... i'm on day 2 with same goal... 6% in 8 weeks. (that's 10.5 lbs. of fat) while "atleast" keeping all my lean mass. would be nice to compare from time to time and see if losses are the same. i log all my meals toward 2000c a day, gym 4 days, bike 3 days (7 miles) and swim alittle.
woke up today(day 2) with a 5 pound water loss to 170 after a night of brain fog and just a "strange" feeling. drank 3 litres of water yesterday and didnt really pee allot (or bm). dunno where the weight went, lol. gl, lemme know.
[/QUOTE]
Thanks ICEG. makes sense, just needed a clear answer.
INDYWTF, thanks. in January i think i was at about 12%.
I had a dexa body composition scan 6 weeks prior and i was at 15%, so i had a pretty accurate idea.
I also want to try and get v-low bf%, and would also be interested to swap any notes. my routine is:
5 days resistance training
3-4 days i walk to work also. 6.5km (1 hour)
I'm shooting for 1800 - 2000 cals per day. BMR is about 2400.
Nothing weird after day 1. first workout this morning was fine, no endurance problems yet...
feel free to PM me if you want to swap notes.
day 4, strange foggy feeling is gone, ketostix showed positive(and very dark) for the first time, i'm in! first 2 workouts were strong.
my a.m. workouts are...
15 mins cardio-bike to gym 3.5 miles
90 mins lift
15 mins cardio-bike home 3.5 miles
question: should my PWO(30pro/15dex) be taken after gym or after last cardio session?
thanks, indy
What are the macros for a keto diet? I had 65% fat 10% carb 25% protein today. I had about 40g of carbs because i was eating almonds and didn't realize it was that high in carbs since i was trying to get more fat. Anyways should i try to get at least carbs as possible? and under 50g is okay right? Also any ideas on what to eat without getting too much carbs? I was just getting most of my fats from about 2 tablespoons and some other whole foods.
Meat, vegetables(except carrots, beets), avocados(good fats)
there is a nice recipe page here: [url]http://forum.bodybuilding.com/forumdisplay.php?f=143[/url]
[QUOTE=Grifts;902928023]Meat, vegetables(except carrots, beats), avocados(good fats)
there is a nice recipe page here:
should i avoid peas? because i thiknk i need more fiber in my diet but peas have a lot of carbs but its slow digesting. Also do you know the macros?
[QUOTE=JanW;902933043]should i avoid peas? because i thiknk i need more fiber in my diet but peas have a lot of carbs but its slow digesting. Also do you know the macros?[/QUOTE]
[url]http://lmgtfy.com/?q=peas+nutritional+information[/url]
Spend some quality time reading the sticky?
Let's say you come short of your protein macros from time to time (im a vegetarian on keto), should it have a serious effect on the muscle sparing aspect of this diet?
[QUOTE=indywtf;902158231]day 4, strange foggy feeling is gone, ketostix showed positive(and very dark) for the first time, i'm in! first 2 workouts were strong.
my a.m. workouts are...
15 mins cardio-bike to gym 3.5 miles
90 mins lift
15 mins cardio-bike home 3.5 miles
question: should my PWO(30pro/15dex) be taken after gym or after last cardio session?
thanks, indy[/QUOTE]
i would say after the cardio bike ride home
do you need to have dextrose in your PWO or is it ok to just leave it out?
NOT A BODY BUILDER....putting that out there 1st :)
I am a recently diagnosed Type2 diabetic.
I was told about a diet called the Keto Diet and have been doing research on it. My primary issue is I despise...most vegetables in most forms. I have found "work-arounds" for some of this without taking supplements.
I take ALA for peripheral Neuropathy which combined with Nitro-Bid is meant to increase blood flow to my feet.
I am not the big tub who sits in McD's fisting big macs and drinking diet cokes :)
I am 6'5 230 44 year old male with a normal lifestyle. My appendix ruptured in January and the stress to my body caused a recessive gene to pop up and say hi, lo and behold, I herald in Diabetes
I have been to this site before,actually, several weeks back I was looking into a steroid called Wistrol to stimulate tissue growth. I had a nasty Wii injury (Ok...don't laugh...too hard) that I let ride and favored. After 2 MRIs Doc A wanted me to have all this crazy surgery. Having had the Luck of Murphy (You all know him, he has that law that we are all governed by) causing 2 hip replacements before 40, nice fake knee and a very lengthy and pleasant addiction to Avenza (30mg morphine/day) I am to the point I would rather take 5 grams behind the ear before taking another dose of anesthesia. So, Doc #2 said NO! EXERCISE THAT BAD BOY ! So after 4 weeks I notice it is much easier to lift items, but the pain doesn't recede at all,hence the search on a steroid to increase mass to lift more, to increase strength,to remove pain...
Ok, I digress....I cannot help it, I am a story teller by birth :) 5 kids...they can tell ya nothing is yes or no with me
KETO!~
So
I saw this article and got through 3 pages and....skipped to the last.
I have gone in and out TBH. I do well for 2 weeks then I let myself eat something or I get stupid and next thing you know i have 150 carbs running crazy inside of my and my BS is reading 180.
How do I recover from those types of days ?
I mean, I have to face it, living my life like a woman afraid to gain 1lb....that's no better than being dead, IMO. Not much of a life.
My limitation is I have intense foot pressure making running impracticable, if not impossible. Walking is limited to around 100-150ft before I am sitting and getting my feet off the ground due to them feeling like they were beaten with hammers.
Is there other forms of exercise or methods to back track those bad days and push me back towards keto rapidly ?
Any ideas would be thankful , just keep the limited mobility in mind.
Oh
Cant swim either due to the Nitro-bid. It is not water soluble USUALLY and if it was to start getting in the water and got into someone system it would be horrible. I men,imagine swimming,and 10 minutes later your head feels like it is going to explode and it will not go away. Nitro-bid expands vessels,corpuscles,etc. So we decided to pool for me till the feet get back to normal, and keep the Nitro-Bid on .
Also
In relation to some posts i saw
I found this site a few weeks back
I understand the posting of links is to limit spam,so pardon my circumventing that filter to share
josepharcita.blogspot(DOT)(C0m)/2011/03/guide-to-ketosis.html#33KK
it is a BIG read if you want to start from the top.
However,that link starts at the KEY for the coloration beside each type of food and the foods are below it.
very interesting topic for keto users gj
[QUOTE=iceg123;904297623]do you need to have dextrose in your PWO or is it ok to just leave it out?[/QUOTE]
It is recommended for the insulin spike. I don't believe it is necessarily a requirement.
[QUOTE=Mothersbasement;907185433]I have gone in and out TBH. I do well for 2 weeks then I let myself eat something or I get stupid and next thing you know i have 150 carbs running crazy inside of my and my BS is reading 180.
How do I recover from those types of days ?[/QUOTE]
The first two weeks are the hardest, force yourself to stick with it for 3-4 weeks before doing your first carb-up. After that, the majority of my carb cravings disappeared.
If you mess things up, get right back on the diet the next day. But one of the key things about keto is the induction phase, stick with it and get in keto. It is worth it, it isn't easy for everyone. In the beginning, I had to keep telling myself that I have a goal and I want to stick with it, which I've done.
Veggies, they are definitely recommended for this diet. I, like yourself, dislike all greens. I forced myself to eat broccoli. I didn't eat them without some sort of fatty food to go along with it though. I usually did/do broccoli with cheese or bacon. That or I would have it well seasoned with cajun.
As for the working out, I'm uncertain I have any alternatives to offer. Without working out, a keto diet is basically a atkins diet. Are bike machines any easier on your feet than treadmills?
At my body weight and Bf%, I'm consuming about 220g fat and 170g protein whilst on keto. What's the score if I find myself 20 or 30 grams under either of them by the end of the night?
Also how often should I update my calculations so that I'm constantly getting the right macros. I'm currently working at -500 for fat loss.
Thanks in advance for any replies
Brad
[QUOTE=bradleyt1984;907781733]At my body weight and Bf%, I'm consuming about 220g fat and 170g protein whilst on keto. What's the score if I find myself 20 or 30 grams under either of them by the end of the night?[/QUOTE]
Does not matter. If anything, it's just a bigger deficit.
[QUOTE=bradleyt1984;907781733]Also how often should I update my calculations so that I'm constantly getting the right macros. I'm currently working at -500 for fat loss.[/QUOTE]
Every 3-5 lbs OR whenever fatloss slows below your desired rate.
Appreciate the answer.
Hi ladies & gents.
Just recently been introduced to the keto diet by a friend and trying to cram as much info as I can in. Read loads of replies on here and looked at other sites etc too. I haven't actually started yet as I want to iron everything out and get myself a regimented plan and get ready before I start.
Food wise? - I've been looking at these below. Suggestions? Any completely wrong for keto diet?
Mains. (Main part of the meal.) - Eggs. Steak. Chicken breast. Sausages. Bacon. Turkey. Ham. Beef. Tuna. Hamburger. Pork.
Sides. (Limited amounts to add to the main.) – Asparagus. Broccoli. Kale. Green beans. Avacado. Lettuce. Spinach. Cabbage. Mushrooms. Brussels. Cauliflower. Onions. Peppers.
Extras. (To finish the meal off.) – Cheese. Mayo. Olive oil. Butter. Mustard. Salt. Pepper. Soy Sauce.
Fillers. (Knock off the craving.) – Peanut butter. Pistachios. Cashews. Pepperoni/salami. Pickles. Thinly sliced ham/turkey/chicken.
If I make up 3-4 meals a day with the above. Would it work? Or would I be better looking at simplifiying it to;
3 eggs 2 bacon (fat cut off bacon, no milk in eggs)
chicken breast with cheese and some boiled broccoli & olive oil
3 sausages with cheese
peanut butter as a filler/snack to knock off the cravings (to begin with.)
then on alternate days to the above;
2 eggs 2 sausages
steak with cheese and boiled green beans & olive oil
2 bacon with cheese
again, peanut butter
I've also been looking at the thinly sliced ham/turkey/chicken to knock off cravings/hunger too? (Maybe too processed, or?)
Suggestions, food wise?
As for the "carbing up" that i've been reading about. Is it totally necessary to do this or can I just continue without carbing up. Bearing in mind I'm looking at fat loss as my main reasoning for the keto diet and not to bulk up. More to lose the fat and tone up.
Other factors I have to take into account, due to my erratic work patterns, it's hard to find time to go to a gym but I do have 24h access to a treadmill and a few dumbells at work, so when I finish work I will try to do atleast 30m minimum cardio per day.
I just weighed myself like 5 mins ago, 189lbs. So as much as I've read, I still really don't know how much or what I should be eating per day.
I think if I can get the basics, sort a plan, visit here regularly and keep chatting with my friend (who is a lot more informed on this kind of stuff) I should be well away.
Anyways, apologies about the length & any mistakes (it's late) I would welcome any info you guys n gals can throw at me.
I'm gonna go back and keep reading up in this thread until I sleep. Thanks in advance to any response.
In my opinion youll need to keep the fat on the bacon. Also, you need to change the chicken breast into something fattier. Keto is mainly composed of good fatty foods.
I think the keto diet is pretty amazing, I have only been on it in less than a week and im starting to see the shape of my abs again(after not working out my abs for 2 months) So my main question is, how fast can I shed off fat? its almost been a week and im already in ketosis.
I'm off to bed at 4:49pm...the brain fog is defo here...here's to clarity on the other side...
So on keto diet presented by OP we dont use glucose with whey after workouts (PWM)?
[QUOTE=Brucelats;910909553]So on keto diet presented by OP we dont use glucose with whey after workouts (PWM)?[/QUOTE]
No, do not take any glucose Post-workout. If you have to, take some (5-10g) pre-workout, but try not to.
[QUOTE=Javilionaire;910931793]No, do not take any glucose Post-workout. If you have to, take some (5-10g) pre-workout, but try not to.[/QUOTE]
Oke, ty brah. I'll just add glucose on my last day workout, before carb loading, as explained in some posts and by OP.
[QUOTE=Brucelats;910932953]Oke, ty brah. I'll just add glucose on my last day workout, before carb loading, as explained in some posts and by OP.[/QUOTE]
Yep, that's the way to go man! Good luck! (Tip: Watch Greg Plitt whenever motivation is low!)
Guys, how many carbs allowed to consume during the week (sunday-friday afternoon)? Cuz there are some carbs everywhere (like milk/nuts).
And which good fat sources would you recommend? (except nuts)
[QUOTE=Scottson;899036781]Hey guys. Im 19 5,11 190lbs and Around 20percent bodyfat at most. How many total calories would i need and grams of fat and protein would i need a day to do this diet and also how should i spread my meals throughout the day to do the keto diet, please help im stuck[/QUOTE]
Guaranted you did zero research. Might as well ask what the keto diet is about. 2 hours of research, youll have most of your questions answered.
Hi all
I am on day 3 of CKD and wondering about the effect of my cardio routine. I cycle to and from work each day 17.5 miles each way. I end up with 80 min of cardio fasted in the morning and 80 min again in the evening before dinner. This is done 4 days a week. I haven't seen any posts about heavy cardio workouts and how that works with CKD. Do I need to increase my carb load or just have more directly after or before my rides? So far I have been hitting all my fat and protein targets and getting 17-30g carbs each day. I know the first weeks is meant to suck, but I am almost unable to finish my rides so I would greatly appreciate any advice.
[QUOTE=Mak1n;913260553]Guys, how many carbs allowed to consume during the week (sunday-friday afternoon)? Cuz there are some carbs everywhere (like milk/nuts).
And which good fat sources would you recommend? (except nuts)[/QUOTE]
This has been answered on every thread under the keto section.
[QUOTE=Dheis2;913476043]Hi all
I am on day 3 of CKD and wondering about the effect of my cardio routine. I cycle to and from work each day 17.5 miles each way. I end up with 80 min of cardio fasted in the morning and 80 min again in the evening before dinner. This is done 4 days a week. I haven't seen any posts about heavy cardio workouts and how that works with CKD. Do I need to increase my carb load or just have more directly after or before my rides? So far I have been hitting all my fat and protein targets and getting 17-30g carbs each day. I know the first weeks is meant to suck, but I am almost unable to finish my rides so I would greatly appreciate any advice.[/QUOTE]
You need a new diet. 140 miles a week and youre on CKD to lose body fat? You just need to eat clean and adjust intake and cycling 140 miles week will take care of weight loss.
Leadreign said
"You need a new diet. 140 miles a week and youre on CKD to lose body fat? You just need to eat clean and adjust intake and cycling 140 miles week will take care of weight loss."
I have done a clean diet before for 3 months from Jan-Mar with actual weight gain at 2400 cal. That diet was a 40p/30f/30c diet with one reasonable cheat meal a week. Do you have recommendation for a more appropriate eating plan?
Also, How do you take just a piece of someone's post and put it up in your reply?
[QUOTE=Leadreign;913959143]
You need a new diet. 140 miles a week and youre on CKD to lose body fat? You just need to eat clean and adjust intake and cycling 140 miles week will take care of weight loss.[/QUOTE]
Haha, rep!
[QUOTE=Dheis2;914078893]
Also, How do you take just a piece of someone's post and put it up in your reply?[/QUOTE]
Haha gotta hit reply on their post, delete what you want out and leave both [QUOTE] 's in place.
That sluggish 'I want to stop' feeling is from using up very little carbs you have quickly and burning fat. The fat burns slow so you arent pulling energy from it fast enough. You'll start using proteins to missing energy and start breaking down muscles. Im not 100%, but I think you need A LOT more carbs. Cycling that much puts your reserves for glycogen higher, so you can store more than usual. Your body eventually switches from burning carbs to fats as to not deplete glycogen storage. So you'll burn calories from both. Id say a good share of vegetables, protein probably keep 1g for every 1lb of LBM for your recovery, fat keep moderate.
140 miles in 4 days? Really? I cant even think straight about that haha. You're gonna need a surplus of calories, not deficit since you'll burn crazy amounts of it. Balanced carb protein in the morning, some carbs and protein after you're done to restore glycogen and start recovery. Chicken fish veggies fruits. As long as you're not crazy amounts of calories over, you should be shedding fat no problem. Definitely cant keep muscle mass with that much cardio so thats out of the picture.