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I lift weights every other day (3-4 times a week) and follow TKD protocol, so I take dextrose or some other form of carbs post workout. I recently picked up soccer once a week. Each game is about...

Anyone here familiar with either carb backloading or carb-nite by Kiefer? If yes, what are your thoughts?

Last evening, after 3 months of strict SKD I decided to do a mini carb-up, Kiefer's...

I cut at 1400 calories because I am not 6+ feet and 200+ lbs like some people. 1400 puts me right at that 2 lbs loss per week. Effectively I am sure I take in more than that due to cooking in fat...

I've been on SKD for almost 3 months now. Love it and I lost lots of body fat. But my muscles look flat and sometimes I could use more energy during lift sessions.

I lift every other day and I...

Well, looks like you are answering your own questions here, you want to burn fat but also full up muscles. Introducing carb-ups should do that since glycogen attached itself to water molecules. You...

Yes, brown rice is not a keto food. Keep it for carb ups, if you are going to have any. Personally I'd like to suggest that if your goal is fat loss then skip all that carb load business. You can...

I was thinking that your plan needs some consistency. For protein you have 101g min and 167g max, for fats 67g min and 295g max. These are really big differences between minimums and maximums. It...

I think one thing you will learn very quickly that unlike a high carb diet you will not need 5 meals in a day. Being that this diet suppresses hunger, many people eat standard 3 meals/day. Some...

To be in ketosis your body must make a shift from preferring glucose to ketones for fuel. That's why we eat a lot of fat and next to no carbs.
Your body will always try to use the easiest fuel...

Everything sounds normal to me.
I too had diarrhea in my first week, guessing from all the veggies I didn't normally it and had to adjust too. Also, body trying to flush out all the water. Each...

You didn't specify whether you are cutting or bulking.

If you are trying to lose fat, in my opinion it is detrimental to have carb up days in the diet. Why be out of ketosis 2 days out of the...

Barry Sears said “There are three things in life which are very visceral; religion, politics, and nutrition. They’re all based on belief systems, and none of them respond well to challenge....

When I use oil spray, I don't count it. In my question I am referring to specifically adding oil as a fat nutrient.

I like that and it makes sense, however I just fried up eggs and bacon for breakfast and just looking at it I see more oil left in the pan than I begun with :) Looks like the bacon gave out a lot. ...

Hey all,

I have a problem counting cooking oils. My plan allows for 1460 calories/day, and since cooking oil has a lot of calories I am afraid that the variations of how much I use vs. consume...

Hello,

I've managed to confuse myself reading up on this forum.

I am cutting and decided to go with keto as a diet of choice. I lift weights about 5 times a week.

Do I need to incorporate...

Why not just make it 8000 cals, and be off the hook for the entire month? Or, eat 96000 in a month, and be done with the entire year!

Something's not right here. If you are gaining 2-3 lbs/week at 3300 calories, you'd need to bring it down to 2050-2300 cals/day to only bulk .5-1 lbs per week. That's not enough enough to bulk for...

I am guessing that nutrition is not your problem since, in fact, you are gaining weight. I assume you meet your protein requirements.
Have you looked into your training lately? Are you forcing...

Pizza and fast food are good sources of calories if you can fit the micronutrients into your diet plan. Otherwise, as it was said above, nuts and seeds. I also do protein/dextrose shakes before and...