How to make Keto work for you and how to avoid being a Ketard

[Nutir]

Originally Posted by LongbowFoSho

Remember the thread where jecristragedy and Canuck Tank went at each other for a couple of pages? It was in the middle of someone's thread asking for a critique of their keto plan.

Anyways, I chimed in my .02 about Canuck Tank and how he said he was "over it", yet bitched at anyone that commented on it. I said he clearly had issues still, and he responded by negging me.

I don't really care, honestly. The reps are meaningless to me. I'm a rebel, LOL.

EDIT: Hindsight tells me this would have been a better PM, so sorry for the mini-hijack.

Don't worry about canucktank, he's a tool

[Hyoctane23]

I'll have to agree with you on the 12 sets comment. I seem to only be able to do 3 exercises of 4 sets each on any given workout. I'm pretty worn out by the last exercise and seem to just get it in....but I'm also going really heavy, trying to keep my reps between 3-8.

What are your recommendations on the carb-ups? All carbs (like a bowl of brown rice, pasta, or sweet potato) or something with fat, protein and a lot of carbs (think a chicken pasta dinner with olive oil/butter or anything like that from say Carinos)? I DO allow myself maybe a slice of pecan pie on my carb days because well, I'm pretty good about not eating carbs and you just have to live a little....and pecan pie is SOOO DAMN GOOD!

To me, water starts to taste bland after about half a gallon so I do drink Chrystal lite...maybe like 2-3 packets a day. It really helps me drink more water because I'm already done with my glass, well my cup that holds a quart of water before I know it. Maybe I'll try taking it back some.

[MrLovrLovr]

Wait wut ?
my 18 set chest day + 4 more supersets and 3-4 triceps sets is too much ?


say it aint so Mark bro

[thesilent1]

Originally Posted by MrLovrLovr

Wait wut ?
my 18 set chest day + 4 more supersets and 3-4 triceps sets is too much ?


say it aint so Mark bro

Well, you know we are all not as gifted as you MrLovrLovr!!! LOL You're just in a league of your own; m hero!

[dgninja]

I must say this was a pretty good post. I feel the same way on a lot of things. I may be new to the keto diet but I learned after my first carb up day that there was no need for a full day, plus it made me feel like crap the next day.

The only sin that I do commit is I picked up some La Tortilla Factory law carb tortillas. They help me get some extra fiber in, which I always felt I was lacking. Other than that my diet consists of meat (steak, roast beef, chicken, turkey, pork loin, and either bacon or ham with my morning eggs), eggs and egg whites, nuts, a small amount of cheese, andveggies (broccoli, cauliflower, mushrooms, cabbage, olives, jalapenos)

[RubberGuard]

Nice post, I guess I can keep on using ketostix and not be a ketard!

[LastSet]

I almost missed this post. Awesome writeup and has to be headed toward stickiness!

I completely agree about the "all day" carbup. It's complete BS and just an excuse to eat whatever the hell you want. I do a carb MEAL about once a week and THAT'S IT. If you eat a carb meal and are satisfied then QUIT eating carbs and go back to your low carb ways.

Take care.

[weber25]

Great Post!

[MarkVI]

Thanks for all the warm responses, I'd like to add on to it ince there are some other things I thought of.


To clear up the volume thing -- I'm not taking a stance on any program etc....but when you're cutting, high volume routines are counterproductive. You need to focus on the intensity (weight on bar) to hold and preserve muscle. And unless you're juicing (which is fine but I doubt any of you are that need to read this ) then it's dumb IMO.

This post wasn't meant to be a huge scientific position or stance on all things keto, but rather a more common sense guide on how not to be a ketard and a dumbass. I didn't even go into supplements, meal timing approaches, ketostix -- oh, if you rely on ketostix you're a ketard, but if you use them correctly and tak into account hydration and time of day and what your body is telling you - they can be informative.

[Rexy]

good post! the only time I eat an "unhealthy" meal is an hour pre workout I have two hamburger patties (no buns, no mayo etc) and when I have tuna, I use mayonaise, other then that, all good meat, cheese, water & Eggs. My problem is I have been on for 10 days now, and I'm loosing the weight too fast lmao. I just upped the cals

[Lemonzest]

Great post, near the end of my keto phase i was becoming a "ketard" but thats behind me, and now i'm starting again after my reset, i'm going to eat the correct cals, and take it more seriously, carb up will be a bowl of oatmeal every friday night before bed, boring but its what works best for me no more cheating with pizza and candy.

[Shambazzle]

Damn, not stickied yet?

Bump sucka'! (repped a while ago but I'm a n00b so it's an implied rep I guess hah)

[Cram]

Can't argue with a single point made MarkVI, not that I was looking to.
Great post.

[smithamathr]

What do you think is best for PWO nutrition? Are the few carbs from dextrose necessary, or would just a whey shake work?

[pacificgrl]

awesome, awesome post!

anything for ketards to know about FIBER?

[thesilent1]

Originally Posted by smithamathr

What do you think is best for PWO nutrition? Are the few carbs from dextrose necessary, or would just a whey shake work?

II have done both and can't seem to see a difference so try it woth dex for a while and then without and see if there is any change.

I stopped as fat loss had stopped so seeing if thee is a change with out it.

[thesilent1]

Originally Posted by pacificgrl

awesome, awesome post!

anything for ketards to know about FIBER?

VEGGIES!!!!!!!!!! and if not then fiber sups I guess.

[pacificgrl]

Originally Posted by thesilent1

VEGGIES!!!!!!!!!! and if not then fiber sups I guess.

yep! i know that but i was acknowledging that a humorous note about fiber supps be added since a lot of ketards might have expectations in ... well, the bathroom... and find themselves not knowing how to address it : )

[Yojimbo36]

Originally Posted by pacificgrl

yep! i know that but i was acknowledging that a humorous note about fiber supps be added since a lot of ketards might have expectations in ... well, the bathroom... and find themselves not knowing how to address it : )

Yea I learned this the hard way. I would get "backed up" for upwards of a week sometime when I first started Keto eating little to no veggies in the beginning. I then introduced at least a big salad at lunch and a veggie at dinner plus fiber pills in the morning and I was "ok" in that department, not great. When I am on a normal carb based diet I am as regular as can be, something about keto slows the pipes down for me.

[Yojimbo36]

Props to MarkVI on this thread!

When I go back to Keto after this 2 week "reset" I will avoid some of the pitfalls that a "Ketard" can easily fall into (some of which I am guilty of) thanks to this thread. It's awesome to be slapped in the puss by threads like these sometimes. Repped.

[cyborgmexican]

Originally Posted by MarkVI

The hunger suppression of ketosis is just awesome. Ride it for all it's worth....if you're not hungry, DON'T EAT. Doesn't matter if you've eaten 1500 calories that day and your goal is 2500....if you honestly have no hunger (and you're not using a ton of stims, eating stupid amounts of veggies or drinking absurd amounts of water/diet drinks -- these things make you a ketard) then put the fork down and do something else.

This is something I would like some more info about. I am 5 weeks into keto right now, and I have absolutely no hunger at all. I will wake up in the morning, drink a cup of coffee, and the next think i know its 3 hours later and I haven't eaten anything yet. If I only ate when I was hungry I would take in less than 1500 without even trying. At my size (6'11" 245lbs) is that really healthy?

[Hasshman]

So Keto is where you eat a lot of carbs on carb-up days

[MrLovrLovr]

Thanks for the warm words !!

but my superKeto Cape is in the cleaners fellas ... Im doing carb cycling now and have been sticking to it strict the last 3 months or so ....


going to start an SKD possibly in the next few weeks . It will become a CKD once I find a gym in the hicktown . Or make sandbags and a makeshift bar if worse comes to ..

Then after the summer back to the big city for me.

[Eileen]

Originally Posted by cyborgmexican

This is something I would like some more info about. I am 5 weeks into keto right now, and I have absolutely no hunger at all. I will wake up in the morning, drink a cup of coffee, and the next think i know its 3 hours later and I haven't eaten anything yet. If I only ate when I was hungry I would take in less than 1500 without even trying. At my size (6'11" 245lbs) is that really healthy?

Trust your body. It's not going to starve you just because you are not eating bread. The lack of hunger is a clear signal that you don't need as much food as you've been eating.

The whole "You must eat every three hours or your muscles will whither and disappear" is a myth. Eat when you are hungry, you'll soon find a natural rhythm to your meals.

[thesilent1]

Originally Posted by pacificgrl

yep! i know that but i was acknowledging that a humorous note about fiber supps be added since a lot of ketards might have expectations in ... well, the bathroom... and find themselves not knowing how to address it : )

Sorry hon, my humour is crap at the moment; blame ketosis! lol

[LiquidSnakeRNA]

Originally Posted by MarkVI

**** Train Right ****
-You have no carbs in your system....you're not going to be doing a lot of volume. The key to weight training is intesity (Time under tension and the WEIGHT on the bar). If you're looking to retain muscle, it's only going to take a handful of quality low volume exercises with some heavy ass weight on the bar to get the point across to your muscles. Don't try and get your 24-36 sets for your chest WO. Get in 12 HEAVY sets and then do your LISS. It doesn't matter if you can keep going and do a bunch of sets, it's going to be counter productive.

Ok, for training, let's say I do 3-4 sets of heavy flat bench, incline, and decline. Now should I go back and do some light weight but high reps? Or should I go light one week and heavy the next? I'm a little confused on what I should be aiming for. I definitely want to retain muscle, but I want to be burning as much fat as possible from the workouts.

Thanks!

[BABYBULL92003]

Originally Posted by LiquidSnakeRNA

Ok, for training, let's say I do 3-4 sets of heavy flat bench, incline, and decline. Now should I go back and do some light weight but high reps? Or should I go light one week and heavy the next? I'm a little confused on what I should be aiming for. I definitely want to retain muscle, but I want to be burning as much fat as possible from the workouts.

Thanks!

Your making this to complicated my friend!

Do 12 sets of 8-12 reps as heavy as you can go......do this the entire time of the diet. No need to change this if muscle retention and fat loss is your goal. Lift as heavy as you can to get 8-12 reps per set. SO:

3 sets of flat bench 8-12 reps
3 sets of incline 8-12 reps
3 sets of flyes at 8-12 reps
3 sets of decline 8-12 reps

I would also add in a couple warm ups on the flat bech to get your muscles ready...IMO those DONT COUNT towards total set count.

[LiquidSnakeRNA]

Originally Posted by BABYBULL92003

Your making this to complicated my friend!

Do 12 sets of 8-12 reps as heavy as you can go......do this the entire time of the diet. No need to change this if muscle retention and fat loss is your goal. Lift as heavy as you can to get 8-12 reps per set. SO:

3 sets of flat bench 8-12 reps
3 sets of incline 8-12 reps
3 sets of flyes at 8-12 reps
3 sets of decline 8-12 reps

I would also add in a couple warm ups on the flat bech to get your muscles ready...IMO those DONT COUNT towards total set count.

Ok, sounds good to me. If you don't mind, what is your split?

I am doing a four day split: chest/triceps, back/biceps, shoulders, and legs

If I'm doing 12 sets for big muscles like chest/back/legs, what do you recommend for the smaller muscles, maybe 9?

[jecristragedy]

major bump.

too many people around here have no clue what theyre doing. i wish it could be somehow required to read this before even being able to POST here or considering a keto diet.

[signature166]

Thanks MarkIV, people needed to see this.

In addition to getting plenty of protein and fats, I've been eating fruit and beans and a few tortillas here and there for month. I checked the ketostix yesterday for fun and they registered ketones, albeit not that heavily. So far this diet has been mentally easier than keto, and I don't have the bloated useless feelings that I had previously post carb-up. My hunger pangs have been no worse on this than when I was on strict keto, and my carb cravings are non existant because I am eating carbs. I hope that all of you find what works for you, but please don't confine your thinking to keto-as-a-magic-bullet. Once you meet your daily protein and minimum fat needs, calories are what matters.