New to Keto? - Look Here First *Frequently Asked Questions*

[TheGoldenRule]

Im going on my first keto soon, probably tomorrow. Looking to get from 190 to ~177 within 2 months.

If I start on a wednesday is 9-10 days no carbs enough for the introduction phase?

Should I carb load before this introduction phase?

Should I take any carbs pre or post WO to keep up the intensity in the intro phase?

Ive read around and some people say dont eat over 30grams a day of carbs. Some say 50grams MINIMUM + 30g post workout. Im thinking about eating under 30grams for the intro phase and maybe the first week and then switching to 50+30PWO. Would this be a good plan. How about (on a friday PM to a saturday night refeed) <30 for sunday, monday and tuesday and then 50+30 for wed, thursday? Then <30 until friday lunch.



My workout plan would look something like this:

Sunday - Chest/Back
Monday - cardio
Tue - Legs
Wed - Arms/shoulders
Thu - Rest or Cardio
Friday - long depletion session, every body part

Is this a good plan?


I know I have to kick out of ketosis before my refeed but how do I get back into ketosis after my refeed is up? Something about removing glycogen in the blood?



thanks guys.

[Eileen]

is gatorade sufficient choice for pwo carbs?

You'll have to work out 15g worth. It will be a very small amount. It's fine for your Carb-up shake.

[ImpendingDoom]

8 ounces is 14grams of carbs

[feloniousmonk]

I'm gonna be doing a split workout (chest/shoulders/tris mon, thurs; legs/back/bis tues, fri). So, given that the depletion workout is supposed to be full body (as I understand from this thread), should I keep my carb-up small? Or, will an intense workout of legs/back/bis deplete me?

If it's any help, I'll be doing 5x5 on all body parts except bis/tris.

Also, yesterday was day 2. I got crazy woozy and a huge headache. Is that supposed to happen?

[jackson20132]

Hi Guys!

This is my first post on the site!!

I’ve been doing a bit of reading around the subject of Keto diets and think it’s something I want to give a go in an effort to decrease my BF%. Even when I was Thai Boxing I always struggled to **** the body fat and was never left looking lean. Over the past 6/8 months I have increased my weight from 146lbs to 174lbs muscle addition + BF. I stand at 5’8/9 and worked out my BF around 20%

Based on the reading I worked out I should be consuming around the following

Protein = 138g ish
Fats = 150g ish
Carbs = <30g
Kcals = 2’110

Are these figures about right?

Diet which I have constructed is below; total novice at this so any pointers/changes would be great!!

Protein Fat Carb Kcal
Meal 1#
3 eggs (scrambled) 19.5 17.4 0 234
1 Slice Bacon 3.1 3.6 0 46
1 Tbsp Olive Oil 0 13.5 0 119

Meal 2#
1 Can Tuna 27 0.5 0 113
2 Tbsp Mayo 0 20 0 180
Handful Salad (Lettuce) 0.5 0 1.7 8

Meal 3#
Chicken Breast 26.7 3.1 0 142
Ceasar Dressing (2oz) 2 19 2 196
Handful Salad (Lettuce) 0.5 0 1.7 8

Meal 4#
2x Pepporami Stick (25g) 12.2 22 1.2 252

Meal 5# (Post Workout)
1 Scoop Whey 23 1.8 1 118
2 Tbsp Nat PB 8 16 6 210

Meal 6#
Chicken Breast 26.7 3.1 0 142
2 Tbsp Olive Oil 0 27 0 238
Leafy Greens (Broc/Cabbage) 1.9 0 5.6 27

Totals (g) 151.1 147 19.2 2033
Percentage of Kcal (%) 29.73 65.08 3.78 98.58
Conversion to Kcal 604.4 1323 76.8

I am currently working on weights on a 3 day split, and cardio in between days with ab’s, Sunday being the rest day. I’m tied down between 9-5 and work out between meal 4 & 5. I read somewhere that fat should be kept minimal after workout, is this currently low enough?

Is it correct to start the carb up initially before I work out on a Friday? Small does to up the carb intake before the load until 12pm sat night?

Apologies for the lengthy first post, any help would be appreciated

Thanks

[Mr.NoPrint]

Wait. Is 220g fat, 215g protein, 15g carbs close to 65/30/5 f/p/c? Its almost perfect right? I was thinking its total grams not total calories, luckily I ate the right composition.

[hamton]

Yay, my first post. I joined a long time ago but never did post. I'm so glad I found this thread. I was looking for CKD info in the lose fat category. I'm trying to get my six pack and going into single digit BF. It's getting harder and harder the closer I get. I hope this diet gets me there in about 4 weeks. I'm guessing cutting 5-6 lbs will get me there. This thread really answered a lot of my questions. Thanks Eileen for all the info and helping everybody out.

[kula2379]

Is protien really nesscary? The reason I said is becasuse I got massive headches and make me feel really depression worst. Can I do keto without using protien shake? Anyone successful on that part?

[Eileen]

Is protien really nesscary? The reason I said is becasuse I got massive headches and make me feel really depression worst. Can I do keto without using protien shake? Anyone successful on that part?

Protein powder is not strictly necessary, but some form of protein really is. What were you taking and how much?

One scoop of whey is enough. You don't need to mega-dose.

[hamton]

If you accidentally got out of keto by eat a big serving of carb for one meal, how long does it take to get back into keto?

The reason I ask is because I was able to get into keto in about 1.5 days for the first time. Prior my diet looks somewhat like TKD. I ate carbs in the morning and whey w/ milk PW. So it wasn't surprising I was able to get in keto quick. But then last night I felt lazy and didn't check to see if corn was keto safe. Thinking it was mostly fiber, I ate 1.5 ears worth with lots of butter though. Later I found out it totaled 60carbs. I went to bed depressed. Woke up in the morning and checked using ketostix, and it register trace amount.

[Eileen]

60g of carbs is very little in the grand scale. Most ordinary people eat that much each meal. A decent workout or a night's sleep will sort that.

[kula2379]

Protein powder is not strictly necessary, but some form of protein really is. What were you taking and how much?

One scoop of whey is enough. You don't need to mega-dose.

I took a gold standard 100% whey protien, it's got a choc mint. I coundlt hold it down any longer. Is there like a food that replace like the protien shake? Let me know. Oh I used one scoop

[Eileen]

I took a gold standard 100% whey protien, it's got a choc mint. I coundlt hold it down any longer. Is there like a food that replace like the protien shake? Let me know. Oh I used one scoop

That's one that most people like. You may just be unlucky. Egg white is pure protein and you can usually get it in cartons. Maybe make some sort of shake with that?

[kula2379]

That's one that most people like. You may just be unlucky. Egg white is pure protein and you can usually get it in cartons. Maybe make some sort of shake with that?

I don't mind having white egg. I don't know if there is white egg with shake? Is there recipes for it? Thanks.

[Eileen]

Use the egg white as part of the liquid for the shake. See if you can find something to add to it to give it a bit of decent taste and texture.

[hamton]

Last night I tried whey in water with dextrose for the first time. One scoop of whey, 1 cup of water, and little less than 2 spoonful full of dextrose (I think that's about 10-15g). The dextrose really made it taste better. I remember trying whey in water only and I almost gagged. I used Optimum Cookies and Cream whey.

[kula2379]

Last night I tried whey in water with dextrose for the first time. One scoop of whey, 1 cup of water, and little less than 2 spoonful full of dextrose (I think that's about 10-15g). The dextrose really made it taste better. I remember trying whey in water only and I almost gagged. I used Optimum Cookies and Cream whey.

Man I returned those item. Damn. Well I guess I will just try to lose weight on Keto diet without those shake and when I do get below 200 pounds, I will try again to get those shake and do mixed with it. Thanks for hte tip.

[Eileen]

I've never come across anything official about it, but the odd time when I get stuck with no whey PWO, I've eaten some cottage cheese with a spoonful of honey. It seemed to do the trick.

[kula2379]

wow that sound yummy lol

[GuntherT]

Do I still need to drain the fat from ground beef on Keto? Or is it fine to keep it

[Eileen]

Whichever you like. But you need to change your macros if you drain.

[Perfectcero]

I've been on Keto for a few weeks now without any carb ups and without any workouts, I start working out on Monday, Should I do my first carb up before Monday to have enough energy to do the workouts?

Thanks


PC

[Curumo]

Hi everybody!

trying this diet (day 2), keeping carbo below 20g.

could you tell me, is it safe to take Fat Loss pills - like L-Carnitine for example -during the diet time to get better results?

[Eileen]

I've been on Keto for a few weeks now without any carb ups and without any workouts, I start working out on Monday, Should I do my first carb up before Monday to have enough energy to do the workouts?

Thanks


PC

No, do the workouts first. But if you've been on keto for a while, you can do one week of workouts before you carb-up, rather than two. That week won't be much fun, but you'll see the difference after your carb-up.

If you carb-up now, it won't be directed at your muscles.

[Eileen]

Hi everybody!

trying this diet (day 2), keeping carbo below 20g.

could you tell me, is it safe to take Fat Loss pills - like L-Carnitine for example -during the diet time to get better results?

Yes. L-carnitine is fine. So is stuff like EC stacks.

[Pagan2008]

Hi Eileen!
I have been readng about the KETO diet for three days straight and I have read all the post in this thread. But I must confess that I am soo lost. I do not know where to start or how to. I have read many, many of your post and I wanted to ask you how or where do I start? How do I find the numbers that I need? I am 5'5, 26 years old, 176lbs, and I believe that I am 29% body fat. I exercise 6 days a week doing cardio everyday and weight training 6 days but working different body parts each time so that I dont get burned out.
Any help will be greatly useful. Thanks

[Perfectcero]

How much sodium is ok on Keto? I am getting 3700 from my diet but Fitday recommends 1500

PC

[Eileen]

How much sodium is ok on Keto? I am getting 3700 from my diet but Fitday recommends 1500

PC

Don't worry about sodium. If you are sweating while exercising, you need way more than 1500. If you are healthy and active, it's almost impossible to get too much.

[Eileen]

Hi Eileen!
I have been readng about the KETO diet for three days straight and I have read all the post in this thread. But I must confess that I am soo lost. I do not know where to start or how to. I have read many, many of your post and I wanted to ask you how or where do I start? How do I find the numbers that I need? I am 5'5, 26 years old, 176lbs, and I believe that I am 29% body fat. I exercise 6 days a week doing cardio everyday and weight training 6 days but working different body parts each time so that I dont get burned out.
Any help will be greatly useful. Thanks

I make that 125lb of lean mass, so 125g of protein, 20g of carbs, 130g of fat and 1750 cals. Use that to start, and you can adjust if you find it's not enough with all that exercise.

[Pagan2008]

I make that 125lb of lean mass, so 125g of protein, 20g of carbs, 130g of fat and 1750 cals. Use that to start, and you can adjust if you find it's not enough with all that exercise.

Thanks!! But one last question. How did you figure those numbers out?
Thanks Eileen for all your amazing help.