Step By Step Keto Diet Plan!

[bilimora2003]

Hi guys,
I am vegetarian. Can I go on keto diet? What should I eat ?

Please help

[Eileen]

Yes, you can go keto. But unlike most people, instead of looking for ways to increase fats, you'll need to make sure you are getting enough protein. It can be done, it just takes a little attention.

Google "Steve Holt, vegetarian Bodybuilder". He does a form for keto when cutting.

[FCB]

Hey guys I decided to go on CKD diet

Can you give me good sources and food list of fat?

and it's ok if I'll take the workout example and stick with it?

Thank's

[deadfingers]

Originally Posted by FCB

Hey guys I decided to go on CKD diet

Can you give me good sources and food list of fat?

and it's ok if I'll take the workout example and stick with it?

Thank's

Um, maybe you should read the Keto stickies more, this has been answered a ton of times.

[FCB]

can you give me some links?

and what about the exercise mate? can I use the example?

[deadfingers]

Originally Posted by FCB

can you give me some links?

and what about the exercise mate? can I use the example?

http://forum.bodybuilding.com/showthread.php?t=4145823

[TrixMcGee]

Hey all,

I'm just getting started with this diet, but am not looking to cut.

I'm 21, 5'11 , 145, with a low bf%(around 10), but I have extremely low testosterone levels, but am the classic case of skinnyfat, I have a proportionally very large belly that is filled with fat.

My goal is to eat 2500-3000 cals, and maintain my weight, and hopefully lose my hefty abdominal fat(I've read that losing a lot can increase T as there is less SHBG, less estrogen, etc.).

I have had low T for years so I have to try something... so just wondering,

1. There seems to be little information about testosterone and a keto diet(mostly it's used for cutting, so catabolic and less T which makes sense, but how about at maintenance?)

2. With cortisol, again, which is a problem especially in the skinnyfat, I can't seem to find much, any ideas?

I've been less than 30g carbs for about 2 days now, and feel pretty bad, so still in transition I guess.

Does going on this diet sound like a good plan to increase my T levels?

(they are far, far below where they should be for a healthy 21 yr old.)

[morgansd12]

Originally Posted by TrixMcGee

Hey all,

I'm just getting started with this diet, but am not looking to cut.

I'm 21, 5'11 , 145, with a low bf%(around 10), but I have extremely low testosterone levels, but am the classic case of skinnyfat, I have a proportionally very large belly that is filled with fat.

My goal is to eat 2500-3000 cals, and maintain my weight, and hopefully lose my hefty abdominal fat(I've read that losing a lot can increase T as there is less SHBG, less estrogen, etc.).

I have had low T for years so I have to try something... so just wondering,

1. There seems to be little information about testosterone and a keto diet(mostly it's used for cutting, so catabolic and less T which makes sense, but how about at maintenance?)

2. With cortisol, again, which is a problem especially in the skinnyfat, I can't seem to find much, any ideas?

I've been less than 30g carbs for about 2 days now, and feel pretty bad, so still in transition I guess.

Does going on this diet sound like a good plan to increase my T levels?

(they are far, far below where they should be for a healthy 21 yr old.)

Are you trying to lose fat and gain muscle? Its not a realistic goal. Concentrate on one or the other. At 145 lbs and 10% I would go for a bulk dude. And work your abs, perhaps some strength there would tighten up that whole area and give you some help with the pot belly. With no ab strength your guts just press out against the abdominal walls and make a little fat look even worse.

I have used Novedex XT as a T booster and I think its about the best thing on the market. Also, once you get the stamina and muscle memory to do some intense compound sets like squats/bench/deads etc (with good form mind you) that can boost T as well.

I don't know if I would use Keto just to boost T though. Also, I don't know if there is a solid well laid out and agreed upon regime to bulk on keto at the moment.

Although, eating lots of red meat should provide the nutrition needed to make T. Also throw in some fish oils as well. I would concentrate on a diet of prime rib and salmon. Doesn't necessarily need to be keto though.

[TrixMcGee]

Yeah, the problem is that I don't have much bodyfat to lose, and EVERYTHING goes to my belly, and it's pretty much impossible to lose. I am already near rail-thin. Bulking at this point is useless, my T is just too low and too much fat would be put on(this happened in the past).

I guess I could maintain a slight negative caloric intake and hope that the fat gets burned from the stomach? I've been high carb all my life. The problem is that the appt. at the anti-aging clinic to get treated for the low T is in another month, so I need some kind of goal for now. The bellyfat has been here a long time, and keto seems the best to do it, but I don't know if that'd change anything if it happened.

[Eileen]

Originally Posted by FCB

Hey guys I decided to go on CKD diet

Can you give me good sources and food list of fat?

and it's ok if I'll take the workout example and stick with it?

Thank's

Use the workout routine if you like, but if you have a routine that works for you, stick to it.

Oily fish, fatty cuts of steak, eggs, chicken thighs and drumsticks, duck, goose, butter, cheese, cream, olive oil, nuts, seeds, olives, coconut, coconut oil.

[Eileen]

Originally Posted by TrixMcGee

1. There seems to be little information about testosterone and a keto diet(mostly it's used for cutting, so catabolic and less T which makes sense, but how about at maintenance?)

2. With cortisol, again, which is a problem especially in the skinnyfat, I can't seem to find much, any ideas?

I've been less than 30g carbs for about 2 days now, and feel pretty bad, so still in transition I guess.

Does going on this diet sound like a good plan to increase my T levels?

(they are far, far below where they should be for a healthy 21 yr old.)

Any diet with a lot of saturated fat will increase testosterone levels. Polyunsaturated fats and fibre tend to reduce it. So eat your steak and eggs cooked in butter. Lucky that's a mainstay of keto....

[morgansd12]

Originally Posted by TrixMcGee

Yeah, the problem is that I don't have much bodyfat to lose, and EVERYTHING goes to my belly, and it's pretty much impossible to lose. I am already near rail-thin. Bulking at this point is useless, my T is just too low and too much fat would be put on(this happened in the past).

I guess I could maintain a slight negative caloric intake and hope that the fat gets burned from the stomach? I've been high carb all my life. The problem is that the appt. at the anti-aging clinic to get treated for the low T is in another month, so I need some kind of goal for now. The bellyfat has been here a long time, and keto seems the best to do it, but I don't know if that'd change anything if it happened.

Your not going to do much anything in a month. Dont start Novedex XT either or your T will be atificially inflated for your Dr appt.

[FCB]

Something at the workout doesn't make any sense,
it says monday chest/back/abs but I see there exercise for shoulders and traps? what's going on?

[TrixMcGee]

One more thing! :



So, have had 3 days straight of less than 30g carbs, taking in more fat than protein, doing good I think...

Before I started this, I was getting some pretty good sleep, but the last 3 days my sleep has gone to hell, it's a lot harder to get up, and sex drive has been non-existent(was low before starting this though, but it was there). Brain fog/feeling ****ty was a real issue the first few days, but day 3 I felt a decent amount better, not at normal yet.

Generally, I sleep about 8 hrs a night, but since starting, day 2 I slept for 10 hours which is very abnormal, and I just woke up now at 330 AM after 4.5 hrs of sleep, and couldn't fall back to sleep after 30 mins. of trying, which has very rarely happened ever(never had insomnia type problems).


I have done a lot of searching on google, and these side effects are pretty much nowhere to be seen regarding the ketogenic diet...has anyone experienced anything like this....or could it still be the switch from glucose to fats?


Edit:

I have seen all over, as well, the mention that insulin resistance is increased with this diet, and also that insulin sensitivity is increased. Is there any confident answer to which one it is?

[morgansd12]

Originally Posted by TrixMcGee

One more thing! :



Edit:

I have seen all over, as well, the mention that insulin resistance is increased with this diet, and also that insulin sensitivity is increased. Is there any confident answer to which one it is?

Just relax, the first week or two is the worst and then you never have to deal with it again.

[cavyman]

I am going to start a Keto diet soon but am unsure about which types of oils to eat for fat. Olive oil, virgin olive, ex vir olive oil, flaxseed oil, fish oil, etc. Could someone give me an idea of the types of oils I should eat more and less of, and to cook with. Thank you for the replys

[FCB]

Originally Posted by cavyman

I am going to start a Keto diet soon but am unsure about which types of oils to eat for fat. Olive oil, virgin olive, ex vir olive oil, flaxseed oil, fish oil, etc. Could someone give me an idea of the types of oils I should eat more and less of, and to cook with. Thank you for the replys

Olive Oil, Vegetable Oil, Canola Oil, Walnut Oil, Soybean Oil, Grapeseed Oil, Sesame Oil, Sunflower Oil, Safflower Oil, Butter

[morgansd12]

Originally Posted by cavyman

I am going to start a Keto diet soon but am unsure about which types of oils to eat for fat. Olive oil, virgin olive, ex vir olive oil, flaxseed oil, fish oil, etc. Could someone give me an idea of the types of oils I should eat more and less of, and to cook with. Thank you for the replys

Doesn't matter. Use whatever taste better.

[AWD_TURBO]

Originally Posted by TrixMcGee

One more thing! :



So, have had 3 days straight of less than 30g carbs, taking in more fat than protein, doing good I think...

Before I started this, I was getting some pretty good sleep, but the last 3 days my sleep has gone to hell, it's a lot harder to get up, and sex drive has been non-existent(was low before starting this though, but it was there). Brain fog/feeling ****ty was a real issue the first few days, but day 3 I felt a decent amount better, not at normal yet.

Generally, I sleep about 8 hrs a night, but since starting, day 2 I slept for 10 hours which is very abnormal, and I just woke up now at 330 AM after 4.5 hrs of sleep, and couldn't fall back to sleep after 30 mins. of trying, which has very rarely happened ever(never had insomnia type problems).


I have done a lot of searching on google, and these side effects are pretty much nowhere to be seen regarding the ketogenic diet...has anyone experienced anything like this....or could it still be the switch from glucose to fats?


Edit:

I have seen all over, as well, the mention that insulin resistance is increased with this diet, and also that insulin sensitivity is increased. Is there any confident answer to which one it is?

Yes most of the side effects you are experiencing are normal. I lost alot of sleep during the first weeks of keto. Dont worry it will all go away with time. Im 6 weeks in and feel great, getting 8 hrs of sleep, no brian fog, energy loss at the gym, hell I did 1 hr of LISS cardio and burned 800 cals yesterday and could have gone alot more.... Fat is a better energy source then carbs for the simple fact that they last longer in the body.

[cavyman]

Do most of you use the 65/30/5 ratio for the week, or do you go from like 80/20/0 for the first couple of days after your re-feed period and then 65/30/5 (or close to it). I know that alot of you use diffrent ratios and I wanted to get a feel of the type of ratio a person with my stats would benefit from. Also I want to enter a bulking phase near late November/Late December. Is it still worth cutting now, or should I just keep steady untill bulking and just start cutting very late winter to get ready for Spring time. Thanks in advance for the advice.
I am 5'11" - 177lbs - 19%bf

[ItalWHOP]

Originally Posted by cavyman

Do most of you use the 65/30/5 ratio for the week, or do you go from like 80/20/0 for the first couple of days after your re-feed period and then 65/30/5 (or close to it). I know that alot of you use diffrent ratios and I wanted to get a feel of the type of ratio a person with my stats would benefit from. Also I want to enter a bulking phase near late November/Late December. Is it still worth cutting now, or should I just keep steady untill bulking and just start cutting very late winter to get ready for Spring time. Thanks in advance for the advice.
I am 5'11" - 177lbs - 19%bf

I'd say the most important number is simply protein. Then decide what daily caloric intake you are trying to achieve and fill the void with fats and as little carbs as possible. The ratios are more of a guideline and each person will be different, but the recommended intake of protein is pretty standard (.8 to 1g per lb lbm).

[MarkVI]

Originally Posted by ItalWHOP

I'd say the most important number is simply protein. Then decide what daily caloric intake you are trying to achieve and fill the void with fats and as little carbs as possible. The ratios are more of a guideline and each person will be different, but the recommended intake of protein is pretty standard (.8 to 1g per lb lbm).

Feeling a little hot bro?

[ItalWHOP]

Originally Posted by MarkVI

Feeling a little hot bro?

O yea, doesn't help that AT&T decided to up the thermostat to save $$. I went out and got a desk fan...hehe

[cavyman]

Now, I've read up to page 10 of this thread planning on reading the whole thing this week. I would've been deeper into the thread but I also read some of the link pages from time to time to get more info on this diet.

My question is about using a CLA supplement. Do any of you take CLA while on this diet?
Will it be a negitive or positive addition to my Keto diet? I plan on starting my Keto on Sunday (today is Thursday) after putting together at least one week of meal plans in advance (gotta plan right to succed) for my kcal needs. I've found some good recipes on the Keto Recipe thread.

Any feed back about using CLA while on Keto diet would help. I have'nt read anything about it while on Keto.

Thanks

[morgansd12]

Originally Posted by cavyman

Now, I've read up to page 10 of this thread planning on reading the whole thing this week. I would've been deeper into the thread but I also read some of the link pages from time to time to get more info on this diet.

My question is about using a CLA supplement. Do any of you take CLA while on this diet?
Will it be a negitive or positive addition to my Keto diet? I plan on starting my Keto on Sunday (today is Thursday) after putting together at least one week of meal plans in advance (gotta plan right to succed) for my kcal needs. I've found some good recipes on the Keto Recipe thread.

Any feed back about using CLA while on Keto diet would help. I have'nt read anything about it while on Keto.

Thanks

I wuoldn't bother. not going to significantly make any difference. Great, you lose 2.05lbs instead of 2 lbs per week.

[lupita007]

do i really need a carb up day or is that optional?

[Eileen]

Depends on your goals. If you have a lot of fat to lose, or you don't work out very intensely, then the carb-up is optional, might even be a bad idea.

However, if you are training hard, or getting close to target, then a carb-up could be very helpful.

[DemetriaF]

Originally Posted by lupita007

do i really need a carb up day or is that optional?

I personally don't touch a carb-up day, ever! Keto every day of my life!

[mikedp124]

hey guys, i just did the calculations, wanted to see if the numbers were correct,

2875kcals to lose weight (500 kcal subtracted already)
225lbs, 25% BF= about 168 but i put down 170 lean body mass
so..
170gP/day 680kcals of protein
244gF/day 2195kcals of fat
and I'll probably eat about 20g of carbs/day

Now for my carb up days, how many carbs should i consume from Friday night to Sunday night?

Also, after lifting weights, drink some Whey protein with some carbs right? how many carbs to be exact?

thanks for the help, I'm really excited to try this as I've been wanting to lose this weight !

[justboo2u]

But as a 'vampire' (working overnite) I have a question regarding PWO and pre-bed eating...

Specifically, I usually (but not always) workout right after work, head home, swallow the shake (usually 52g protein w/ 8oz water and 8oz skim milk), spend about an hour 'computering' and then go to sleep for the 'nite'...

All I've read says that this shake will need to be changed to include around 30g carbs.
So, when I get the diet started, how should I handle the PWO 'recharge' combined with going to sleep?
Add in, say, cream instead of OR IN ADDITION TO the carbs to 'slow things down'? Reading suggests NOT having FATS in the pre-or-post WO nutrition.

Would waiting an hour before doing a hi-fat bedtime meal be adequate to prevent fat storage during the nite?