Starting Keto - My Questions

[x31234]

Decided I'm going to give keto a try, I used man2ks keto calculator and this is what it came up with.

40% Protein
55% Fat
5% Carb

I use livestrong.com to keep up with my calorie intake, I'll be taking in around 2000-2200 calories a day since my maintenance is 2900.

I'm going to go about 3-4 weeks without carb load up, is this fine?

PWO shake, Milk w/ whey protein, is this good enough? If not any suggestions are welcomed.

Cheat meal sundays, I usually go to an all you can eat korean bbq. So lots of meat, if I take in my fat% and protein% at the end of sunday will I still be okay?

anything else that I need to know?

[Eileen]

Those calories look very high to me.

Aim for 13 cals per pound of lean mass. 30% protein which will give 1g of protein per pound of lean, 65% fat and 5% carbs, all from leafy greens.

Post workout, whey and water, not milk.

No cheat meal. You have a regular carb-up, but it's not a cheat. Do two straight weeks of keto, then your first carb-up. If you are not lifting, you can go longer before you carb-up.

[rob2093124]

Those calories look very high to me.

Aim for 13 cals per pound of lean mass. 30% protein which will give 1g of protein per pound of lean, 65% fat and 5% carbs, all from leafy greens.

Post workout, whey and water, not milk.

No cheat meal. You have a regular carb-up, but it's not a cheat. Do two straight weeks of keto, then your first carb-up. If you are not lifting, you can go longer before you carb-up.

^ yea all that lol

[x31234]

Those calories look very high to me.

Aim for 13 cals per pound of lean mass. 30% protein which will give 1g of protein per pound of lean, 65% fat and 5% carbs, all from leafy greens.

Post workout, whey and water, not milk.

No cheat meal. You have a regular carb-up, but it's not a cheat. Do two straight weeks of keto, then your first carb-up. If you are not lifting, you can go longer before you carb-up.

I lift 4 times a week and do HIIT 3x a week.

I've been looking at CKD and TKD

the difference is pretty much, TKD you would take in 20-40g of carbs pre and post workout right? and no carb up days?

and the rest of the day keep your carbs between 0-5%?

ALYCE KBBQ on Sunday is a must, what if I eat no carbs at all on sunday or keep it between 5%, and have nothing but protein and fats, will that kill the diet? what's bad about it?

[TravisNJ]

I lift 4 times a week and do HIIT 3x a week.

I've been looking at CKD and TKD

the difference is pretty much, TKD you would take in 20-40g of carbs pre and post workout right? and no carb up days?

and the rest of the day keep your carbs between 0-5%?

ALYCE KBBQ on Sunday is a must, what if I eat no carbs at all on sunday or keep it between 5%, and have nothing but protein and fats, will that kill the diet? what's bad about it?

Just realize that the slightest slip up and ingestion of too many carbs will kick you out of ketosis.

Do Koreans marinate or put sauces on their meat? If so, be very wary because lots of marinades and sauces have plenty of sugar in them.

[x31234]

Just realize that the slightest slip up and ingestion of too many carbs will kick you out of ketosis.

Do Koreans marinate or put sauces on their meat? If so, be very wary because lots of marinades and sauces have plenty of sugar in them.

well the thing I eat at the kbbq place is brisket(which is just meat no marinade) and bulgogi(which is marinated in some sweet sauce) so I'll probably stay away from that and just eat brisket.

I feel as if CKD will benefit me more if I go to KBBQ as I plan on being in ketosis from monday - sat afternoon, and carb up through sunday.

Can CKD be modified to do a carb up on one day like sunday which is the cheat meal day?

[TravisNJ]

Stay away from sugar (carbs) and stick to the brisket (and enjoy the hell out of it, I love brisket too!).

I don't know much about TKD or CKD because I am doing SKD for atleast a month before I worry about carbing up.

[Eileen]

You can eat BBQ on keto, as long as it's meat or meat and spice, not meat and sugar sauce. But the danger of BBQ is that you are eating a lot of food without knowing how many calories are in them. It's very easy to throw away a lot of dieting by going over the top on one blow out meal.

If you are going to do a cheat meal (not necessary on keto, but on other diets) then I suggest you do it at a restaurant with waiter service, and one where they serve reasonable portions, not where they pile the plate so high you can't finish it.

CKD includes a high carb refeed day, when you can eat more than usual. But because it's a low fat day, you need to plan it. You can't really do it at an all you can eat BBQ, unless one of the options is brown rice and chicken breast.

I always do my carb-ups at home. It's easy to eat keto in restaurants, not easy to do a good carb-up.

[x31234]

You can eat BBQ on keto, as long as it's meat or meat and spice, not meat and sugar sauce. But the danger of BBQ is that you are eating a lot of food without knowing how many calories are in them. It's very easy to throw away a lot of dieting by going over the top on one blow out meal.

If you are going to do a cheat meal (not necessary on keto, but on other diets) then I suggest you do it at a restaurant with waiter service, and one where they serve reasonable portions, not where they pile the plate so high you can't finish it.

CKD includes a high carb refeed day, when you can eat more than usual. But because it's a low fat day, you need to plan it. You can't really do it at an all you can eat BBQ, unless one of the options is brown rice and chicken breast.

I always do my carb-ups at home. It's easy to eat keto in restaurants, not easy to do a good carb-up.

so do you think I should do CKD or TKD?

some more clarification, on carb up day - low fat correct? about how much%? High carb and High protein intake? They actually do have brown rice at the KBBQ place.

or i since its easier to do keto at restaurants, KBBQ day(sunday) could be the start of my ketosis, no carbs just lots of protein and fats, and still keeping under my calorie deficit?
then friday afternoon through saturday becomes carb up day?

[Eileen]

Keep carb-up to one day until you are very sure what you are doing. Carb-up is an above maintenance refeed. If you do it wrong, you can waste a week of dieting.

Reverse the ratios, so 65% carbs, 30% protein, 5% fat. Lots of oatmeal, brown rice, root veg, low fat dairy, egg white, tuna and chicken, wholegrains.

Yes, I'd start keto with an all-the-meat-you-can-eat trip to the BBQ, then stick to your proper calorie levels after that.

[Brianterz]

so do you think I should do CKD or TKD?

some more clarification, on carb up day - low fat correct? about how much%? High carb and High protein intake? They actually do have brown rice at the KBBQ place.

or i since its easier to do keto at restaurants, KBBQ day(sunday) could be the start of my ketosis, no carbs just lots of protein and fats, and still keeping under my calorie deficit?
then friday afternoon through saturday becomes carb up day?

Go with CKD.. TKD is more geared for athletes like soccer players and MMA fighters.. IF your just working out to get a better body CKD is the way to go.. IF your looking drop fat but stay productive in your fights or games TKD is right choice

[x31234]

thanks guys, also I believe my calculations are wrong, since when i used the calculator i put my current weight, it's suppose to be lean body mass correct? I'm 25% BF give or take a few

so

176 x .25 = 44

176 - 44 = 132lbs(is what i need to put in the calculator?)

anyway, how come in the calculator man2k mentions that if you don't like you're protein intake to change up the %'s

so can i take in 55% fat, 40% protein and 5% carbs, will that still put me in keto?

[x31234]

Keep carb-up to one day until you are very sure what you are doing. Carb-up is an above maintenance refeed. If you do it wrong, you can waste a week of dieting.

Reverse the ratios, so 65% carbs, 30% protein, 5% fat. Lots of oatmeal, brown rice, root veg, low fat dairy, egg white, tuna and chicken, wholegrains.

Yes, I'd start keto with an all-the-meat-you-can-eat trip to the BBQ, then stick to your proper calorie levels after that.

eileen the last part of your post where you say start keto with the ALYCE KBBQ, that means eat all the protein and fat right, and keep the carb almost to none, while keeping in my calorie deficit? Then monday 65% fat 30% protein 5% fat for 2-3 weeks before doing a carb load up on saturday.

does carb loadup take you off ketosis?

[Brianterz]

thanks guys, also I believe my calculations are wrong, since when i used the calculator i put my current weight, it's suppose to be lean body mass correct? I'm 25% BF give or take a few

so

176 x .25 = 44

176 - 44 = 132lbs(is what i need to put in the calculator?)

anyway, how come in the calculator man2k mentions that if you don't like you're protein intake to change up the %'s

so can i take in 55% fat, 40% protein and 5% carbs, will that still put me in keto?

maybe...maybe not... the keto breakdown of 60-65% fat and 30-35% protein will no doubt get you in ketosis..

[TravisNJ]

I stay in Keto even if I'm 50/50

[Brianterz]

does carb loadup take you off ketosis?

YES.. but the point is to refill your glycogen stores on your carb up.. dont worry about losing fat durring this time.. This is where you build and repair your muscles after a hard week in the gym, also getting them ready for another thrassing next week

[Trey70]

Keep carb-up to one day until you are very sure what you are doing. Carb-up is an above maintenance refeed. If you do it wrong, you can waste a week of dieting.

Reverse the ratios, so 65% carbs, 30% protein, 5% fat. Lots of oatmeal, brown rice, root veg, low fat dairy, egg white, tuna and chicken, wholegrains.

Yes, I'd start keto with an all-the-meat-you-can-eat trip to the BBQ, then stick to your proper calorie levels after that.

I love you. No nonsense. Can you critique my log pleeeease? Ha, keep me in line.

[Brianterz]

I stay in Keto even if I'm 50/50

some can.. some cant.... 65-30 breakdown everyone can

[x31234]

YES.. but the point is to refill your glycogen stores on your carb up.. dont worry about losing fat durring this time.. This is where you build and repair your muscles after a hard week in the gym, also getting them ready for another thrassing next week

Brianterz thank you!

I'm gonna stick with 65% fat 30% protein and 5%fat


here is a diet i made on live strong take a look at it i'd like to know what you think of it.



the problem there is my pre and post w/o shake contains a total of 10 carbs already and it seems i cant make room for greens. Can greens be supplemented with a multivitamin?

[Brianterz]

You def need more veggies... since your at 22.5 carbs and 6.5g fiber that is only 16g carbs.. plenty of room for veggies my friend.. other then that you look fine.. 63% fat 32% protein.. all good there.. good job.. just up the veggies

[x31234]

You def need more veggies... since your at 22.5 carbs and 6.5g fiber that is only 16g carbs.. plenty of room for veggies my friend.. other then that you look fine.. 63% fat 32% protein.. all good there.. good job.. just up the veggies

ooh so minus the fiber, man2ks calc says I can have 24g of carbs and most veggies have fiber...this is so technical but i like it.

http://forum.bodybuilding.com/showthread.php?t=3068081

searched and found this thread, awesome! time to go to the groceries

[x31234]

looks like the keto diet will start tomorrow! yippeee excited!

[x31234]

just to make things clear that 5% carb the total carbs minus the fiber correct?

and is meal frequency important on the CKD?

I plan to maybe have about 4-5 meals a day

also do you count pre and post workout shakes into the mix?

[Atavis]

just to make things clear that 5% carb the total carbs minus the fiber correct?
Minus the fiber and it's more important to understand how many grams you can tolerate than the actual ratio you hit.

and is meal frequency important on the CKD?
Nope, just do whatever is convenient for you. IF'ing is becoming very popular of late.

I plan to maybe have about 4-5 meals a day
ok

also do you count pre and post workout shakes into the mix?
Calories, yes. They do not count towards the carb limit for the day. Don't take that as an excuse to go crazy with the intake though.

[Eileen]

thanks guys, also I believe my calculations are wrong, since when i used the calculator i put my current weight, it's suppose to be lean body mass correct? I'm 25% BF give or take a few

so

176 x .25 = 44

176 - 44 = 132lbs(is what i need to put in the calculator?)

anyway, how come in the calculator man2k mentions that if you don't like you're protein intake to change up the %'s

so can i take in 55% fat, 40% protein and 5% carbs, will that still put me in keto?

I make your keto cals at 1755 per day, with 132g of protein, 20g of carbs and 127g fat.

Yes, it's possible to be in ketosis on 55% fat and 40% protein, but what's the advantage of doing that?

[Eileen]

I love you. No nonsense. Can you critique my log pleeeease? Ha, keep me in line.

Send me a link.

[x31234]

I make your keto cals at 1755 per day, with 132g of protein, 20g of carbs and 127g fat.

Yes, it's possible to be in ketosis on 55% fat and 40% protein, but what's the advantage of doing that?

man2ks calculator has me at

BMR is 1615 x 1.55 = 2500

I should be fine if i keep the diet between 1700-2000

I see a lot of people lose a lot of weight on this diet, that's having a good deficit right not like over 1000 cal deficit.

[Eileen]

If you are really 25% bodyfat, then 2500 is too high. Realistically, can you lose weight eating 2500 calories a day?

[x31234]

If you are really 25% bodyfat, then 2500 is too high. Realistically, can you lose weight eating 2500 calories a day?

no since 2500 would be maintenance, but when I used the bmr calculator x the harris benedict equation of 1.55 my maintenance was at 2900, BUT the weight I used on the BMR calculator was my current weight, not weight - 25% BF

so new calculations:

Weight 176 - 25% BF puts me at 132

and with that my BMR is 1608 x 1.55 = around 2500 calorie maintenance.

so at 1700-2000 daily intake, that still puts me anywhere between 800-500 calorie deficit and I should start to lose poundage

http://www.bmi-calculator.net/bmr-calculator/

right? I dont really want to dip down below 1700, I'd rather not hit a plateau somewhere down the line. My main goal is to be at 155 by the end of december. And with this keto diet it seems a lot of people are getting good results in a short amount of time, so I might be able to hit 155 earlier than that.

on a lighter note, I just had my first keto meal, LOVE IT salsa, eggs, olive oil, WTF FATTY haha

[Eileen]

Calories count, even in keto. If you eat 2500 cals a day, you are not going to lose almost 20lb in 78 days, or one pound every four days.

In fact, if you find when you are doing keto that you can drop calories lower than you expect without significant hunger, do it. Your body will not let you starve, but many people over-estimate how many calories they need for maintenance. Personally, I think that if you have a desk job, then about 13 cals per pound is your real maintenance, even if you really kick ass in the gym. Be guided by your body. If you are not hungry, wait until you are. Don't force feed yourself.