I wouldn't advise having a refeed until you've adhered to SKD protocol for at least 3-4 weeks to ensure complete adaptation, a refeed might stall induction and waste more time than it's worth.
Rough calculations below for SKD...
BMR = 2166
x1.2 = 2599 (assumes sedentary activity level outside of workouts)
+Workout = 2899
-10% = 2609
Fat = Remaining calories
Carbs = 15-50g
Fiber = 36g
Protein = 192g
Refeed Day below...
Fat = As low as possible
Carbs = 8-10g/kg lbm
Protein = 141g
How could you...recommending a macro-nutrient ratio, I feel so betrayed!
/melodramatic
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Thread: My keto log
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09-29-2013, 07:59 AM #31
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09-29-2013, 01:39 PM #32
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09-29-2013, 11:26 PM #33
Cheers for the advise
I will have been on skd for 4 weeks on this saturday coming... So i think i am ready for a refeed but i am going to do them 2 weekly at first...
Also towards end of october it will be my birthday and i think a lot of drinking will occur, would you recommend coming out of ketosis for that weekend? Then going straight back into it on the monday?
Hopefuly be below 225lbs by then
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09-30-2013, 07:34 AM #34
Excessive drinking while on keto can result in ketoacidosis.
In fact: The last time I drank, was while on keto. I drank WAY too much & almost died.
Needless to say, I don't drink AT ALL anymore.
Would highly recommend limiting the alcohol intake - even if it is your birthday.
You're better off substituting alcohol for other drugs. lmao
Trust me on that.505 / 315 / 545
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09-30-2013, 07:45 AM #35
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09-30-2013, 12:22 PM #36
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09-30-2013, 01:45 PM #37
- Join Date: Jun 2013
- Location: Johannesburg, Gauteng, South Africa
- Age: 27
- Posts: 625
- Rep Power: 302
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09-30-2013, 01:45 PM #38
- Join Date: Jun 2013
- Location: Johannesburg, Gauteng, South Africa
- Age: 27
- Posts: 625
- Rep Power: 302
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09-30-2013, 06:47 PM #39
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10-01-2013, 12:37 AM #40
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10-01-2013, 07:40 AM #41
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10-01-2013, 11:23 AM #42
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10-01-2013, 11:44 AM #43
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10-01-2013, 12:10 PM #44
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10-01-2013, 01:41 PM #45
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10-01-2013, 02:18 PM #46
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10-01-2013, 03:15 PM #47
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10-03-2013, 11:12 AM #48
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10-03-2013, 02:48 PM #49
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10-05-2013, 06:52 AM #50
4 weeks into keto so far and done my first depletion workout, all exercises where 3x 12
Bench press
Deadlift
Squats
Abs work
Tri dips
Extented tricep row
Barbell curl
Hammer curls
Calf raises
Military pres
Power partials
Barbel shrug
Pull ups
Chest flys
Push ups
Then imediately after i did isotonic drink lucozade... And had noodles, chicken and rice with sweet chilli sauce
My monthly measurements
Starting weight 244lbs 4 weeks late 231
Starting measurments in inches
Start:
Waist 39
Hips 41
Thigh 23.5
Biceps 16
Neck 16
Chest 43
4 weeks in:
W 37
H 40
T 23
B 15
N 16
C 42
Depletion workout had killed me off... Hoping for some energy soon... Nearly had 1.5 litres of water... Gonna drink a gallon... My carb up goes from saturday 1 pm to sunday 1pm
Shud i consume more carbs at bedtime to subsitute for no carbs during 8 hours sleep?Last edited by Prestonion; 10-05-2013 at 07:03 AM.
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10-05-2013, 08:24 AM #51
You don't have to per se.
Empirical evidence shows that individuals who do not awaken to eat carbs during the night, but consume enough carbohydrates over the length of their carb-up, do achieve glycogen compensation anyway. If an individual must go a long time without eating (i.e. during sleep), a possible strategy is to consume the amount of carbohydrates that would have been consumed during that time period (i.e. 8 hours at 50 grams per 2 hours or 200 grams of carbs over 8 hours) can be consumed at once to keep blood glucose levels and glycogen resynthesis rates as high as possible (5).
Source:
http://www.simplyshredded.com/resear...-mcdonald.html
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10-18-2013, 02:55 AM #52
Hi everyone
just thought I'd give a quick update and finally get round to posting some images
I am still sticking to keto, and now down to 227lbs. Not bad considering at the start of the year I was 263lb's
I think I need to pack more muscle on but not sure when to do it, because being at 6ft 5 I am going to start looking like a rake soon
What body fat percentage would you estimate for me?? rough guide. I think between 20%-25%
Heres my Pics: I can't tell much difference but can you lot?
image ru
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10-18-2013, 08:26 AM #53
Already congratulated you on your progress, but it's worth saying again: congrats on your progress!
I think you lost a noticeable amount of body fat in the chest area and a small amount in the abdominal muscles. Most people tend to cut down to 10% body fat, then bulk until they hit 15%, and rinse/repeat. Ultimately I would go by the mirror and decide when you think you're lean enough to start bulking (assuming you want to even bulk at that point).
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10-18-2013, 09:41 AM #54
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11-03-2013, 02:38 PM #55
Hi guys thought i would check in, havent been on for a while....
I have just reached over the 2 month mark on keto... Started a new gym routine and things are looking good.... Still losing weight i am at 225 lbs now.... Looking better than the 261 i was in march!!
Thougbt id keep u all posted on my progress...
Bought some new jeans 3 weeks ago and they was tight and now they are starting to get too loose... Pass me the belt :/
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11-05-2013, 08:44 PM #56
Nice work! In your photo's, I see a difference in your face and chest area. It's hard to gauge abdominals without having a side view IMO, you can tell that you've stomach is a bit smaller regardless though.
Keep it up sir!Reverse Dieting using DCA @ 3000cal. Up from a 1500cal stall.
Current log with DCA macro program: http://forum.bodybuilding.com/showthread.php?t=158018333&p=1157599983#post1157599983
My old Keto workout, meal, and progress log: http://forum.bodybuilding.com/showthread.php?t=153515121 *ended Oct 2013, to be continued
Always accepting feedback and suggestions. Always learning.
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