Endomorphs!

[momentai99]

Hey there my fellow endomorphs and mesoendomorphs, I was wondering how you guys do your keto diet? I'm looking at my diet and such and I only have about 15/20 pounds to lose but what are you guys eating?

Also how effective is keto for you guys? I know our calorie maintenance is much lower.

[GavinT]

as a meso-endo, even though its not required on keto, well timed cardio in moderation is beneficial for efficient facilitation of fatloss driven by a state of ketosis.

it'ts not necessary but if some form of cardio is negated from a regime, meso-endo's wont see as decent results as an ecto.

cardio can be performed anytime during a state of ketosis, much debate whether LISS or HIIT is better (for maintaining Lean Muscle mass). just different for everyone. i found that i cut better on HIIT but havent seen any noticeable loss in Lean Body Mass as my nutrition is on tick.

just my personal experience and previous reading

[momentai99]

as a meso-endo, even though its not required on keto, well timed cardio in moderation is beneficial for efficient facilitation of fatloss driven by a state of ketosis.

it'ts not necessary but if some form of cardio is negated from a regime, meso-endo's wont see as decent results as an ecto.

cardio can be performed anytime during a state of ketosis, much debate whether LISS or HIIT is better (for maintaining Lean Muscle mass). just different for everyone. i found that i cut better on HIIT but havent seen any noticeable loss in Lean Body Mass as my nutrition is on tick.

just my personal experience and previous reading

good to hear.I respond well to 20 mile bike rides. So miss I suppose. Just wanted to compared meso endo's here.

also is there really a difference between a meso endo and a endo meso?

[GavinT]

also is there really a difference between a meso endo and a endo meso?

the spelling? :P

[DustyChicago]

You can check out my log, I'm meso/endo... but what I've really found, and maybe this is because I'm 2+ years with regimented workouts and healthy diet, although only its only been 9 months since I first found Keto, is that my endo propensity to gain weight is much less of a concern because of my meso-ish ability to gain muscle even when I'm gaining and the ability to loose fat quickly with keto.

I love it. For me its nbd to get off the diet for a weekend to properly celebrate the Chicago Bears forthcoming domination of the Green Bay Packers.

Also, I've had the most success (with fat loss) with a workout regimen geared towards fat-loss with 4 workout circuits. Its like a depletion workout 4 days a week. The key for me has been tracking lifts to make sure I'm always attempting more weight then the last workout.

[ironjunkiie]

im hardcore all endo lol in my eyes. keto is amazing for me...works amazing every time i cut...im acutally using it for my first contest prep right now and its so far so good. i dont count calories yet just stick to meat eggs and dark green veggies 6 and a half days then from noon till midnight the last day is a solid carb up of all healthy stuff...i love it

[momentai99]

Well I need to cut about 5% body fat and gain as much muscle as i can in 60 days.I made a topic about it if you guys can offer some insight.

[katja333]

As a fellow endo-meso meso-endo thingymagig i'd like to add my 2 cents.. I think you have to do a combo of ss and hiit but focus more on the HIIT ...eg.. 10min SS, 20 mins HIIT, 10 mins SS.. and if you're really amping, 20mins interval training running (1 min med, 1 min fast..or 2 min med, 1 min fast) then 20mins HIIT on the X-trainer.. I also think that if you really need to cut quickly, do a 15-20 mins SS med paced run in the morning then weights and 20min HIIT at night and watch the fat melt.

I have just entered ketosis today WHOOP WHOOP..love that magenta stick

Felt soooo flat at gym last night, could barely manage 20 mins cardio + abs. Weight was the same today tho..was so sure it was gonna be down Anyway..good things take time..in your (all) opinion, when should i see the scale drop??

Yay im so glad to find a recent keto thread, let's keep chatting peeps!!!

Katja

[katja333]

as a meso-endo, even though its not required on keto, well timed cardio in moderation is beneficial for efficient facilitation of fatloss driven by a state of ketosis.


Gavin - when do you think is best to do cardio??

[GavinT]

well it has always been an ongoing debate (keto or regular regimes) but personally fasted state seems to be most efficient, however the most draining.

in a state of ketosis, timing doesnt matter too much but if you want to be utterly critical, i would suggest cardio 2+hours after last meal of high fat/moderate protein (this is not essential).

if you don't have enough time for split workouts, cardio AFTER weights is acceptable. i would keep this at LISS (low intensity) though, a bit of broscience here but from experience muscles seem flatter and just seems alot more logical that it would prevent lean muscle mass degradation. not only this but HIIT after high volume weights is a struggle, if you do HIIT, do it properly.

[zstanton]

well it has always been an ongoing debate (keto or regular regimes) but personally fasted state seems to be most efficient, however the most draining.

in a state of ketosis, timing doesnt matter too much but if you want to be utterly critical, i would suggest cardio 2+hours after last meal of high fat/moderate protein (this is not essential).

if you don't have enough time for split workouts, cardio AFTER weights is acceptable. i would keep this at LISS (low intensity) though, a bit of broscience here but from experience muscles seem flatter and just seems alot more logical that it would prevent lean muscle mass degradation. not only this but HIIT after high volume weights is a struggle, if you do HIIT, do it properly.

HIIT burns more overall calories, which means a greater deficit, which means more fat loss, just make sure ur nutrition is on par and u should be fine

[GavinT]

HIIT burns more overall calories, which means a greater deficit, which means more fat loss, just make sure ur nutrition is on par and u should be fine

this is true, please refer to threads about HIIT on a caloric deficit diet. many relative discussions/articles and evidence suggesting an increased probability of sacrificing lean muscle mass because of the mass amounts of burst energy required whilst ingesting below maintenance. this is the issue here.

LISS is somewhat 'safer' though.

[zstanton]

this is true, please refer to threads about HIIT on a caloric deficit diet. many relative discussions/articles and evidence suggesting an increased probability of sacrificing lean muscle mass because of the mass amounts of burst energy required whilst ingesting below maintenance. this is the issue here.

LISS is somewhat 'safer' though.

those are just like the studies on fasted cardio

cardio is cardio mostly, ur burning calories

but feel free to link me those threads so i can read up

[momentai99]

Well i'm doing a p90x run right now and trying to gain some mass while i'm at it.we'll see how this goes. P90x+keto has gotta give good results.

[Gosha]

when i do hiit on keto, i get massive headaches
i prefer lowcarb + hiit than keto + liss

[momentai99]

We should have just an endomorph sticky here for keto. Endos operate so much differently.

[Atavis]

not really.

[momentai99]

not really.

Not so sure about that.There's so much advice online that endos take that was meant for ectos. I knew someone eating 4k calories a day and wondering why he was getting fat and not gaining much muscle.

[GavinT]

most principles are the same for ectos/endos but there are a host of a variety of aspects that are not considered for an meso-endormorphic metabolism that may have significant detrimental consequences to training/dieting results.

i.e. caloric requirements.

[Atavis]

Nah, it's the same regardless of mesotype:

Caloric Excess to gain
Caloric Deficit to lose
1-1.5 gr protein / lb lbm daily
.4-.5 gr fat / lb (minimum) daily unless you are on a short term diet like a PSMF
Carbs as required for fatigue/recovery
Weight bearing exercise to maintain lean mass
Manage immediate fatigue and accumulated fatigue
Cardio for heart health


The exact numbers might differ for each individual, but every human operates under the same basic principals.

[momentai99]

Nah, it's the same regardless of mesotype:

Caloric Excess to gain
Caloric Deficit to lose
1-1.5 gr protein / lb lbm daily
.4-.5 gr fat / lb (minimum) daily unless you are on a short term diet like a PSMF
Carbs as required for fatigue/recovery
Weight bearing exercise to maintain lean mass
Manage immediate fatigue and accumulated fatigue
Cardio for heart health


The exact numbers might differ for each individual, but every human operates under the same basic principals.

I'm about to up my protein and see if your theory holds true. I realized i'm consuming way below my requirements and building muscle so I'm wondering what will happen if I up it.