Step By Step Keto Diet Plan!

[Grad_Student]

Yup, I am all set. I will go shopping this weekend and be ready for my new diet Monday.



Thanks

[nashter]

hi im 18 yrs old female and im a fencer.. i train everyday for atleast 2hrs.. i don't lift weights.. and i want to go on a keto diet.. do you think it would be good for me? and do i need to take in carb and protein after my training? i really need to lose fat and to tone my body to be better at my game.. sometimes our coach makes us lift weights but only for the arms.. 2x a week..

what do you guys think? im 5'3" and i am 112lbs..

help..

[Eileen]

I'm a huge fan of keto diets, but in your case, the standard ones won't work. You simply do too much high intensity work for keto. You could think about a TKD, where you eat a carb-based meal before your workout, and then a whey and dextrose shake afterwards. Apart from this, you stay on standard keto (fat and protein and green veg).

Because your fencing is so much more intense than your weights (I'm assuming), I'd work the carbs round the fencing, not the gym.

You may find that you need anywhere between 50-100g or carbs, or even more, to supply enough energy.

[nashter]

so before my training i have to consume carbs? and you're right our training is really intense.. if i eat 50-100g of carbs will it not take me out of keto? and do i have to be in ketosis before i start taking in carbs?

thanks for the help!

[Eileen]

You'll have to experiement to see what works best for you.

I used to do Taekwondo, and found I couldn't handle the 90+ minutes sessions without eating carbs first. How many I needed depended on whether we were mostly doing pattern work, or sparring. Afterwards, I took a whey and dextrose shake.

The rest of time I just followed a normal keto diet.

[outofshape42]

I have a question on the carb up example of this diet.

maintenance would be 3000 calories. That would be 2500 to begin fat lose as noted in the example.

Carb up show 73kg or carbs.

730grams of carbs = 730*4 = 2920 calories.

if we keep the protein level as described we would add 640 calories of protein

So we would be at 2920+640= 3560 calories.

This exceeds both the fat burning number of calories and the maintenance level that was defined.

Is this correct? Or did I calculate something wrong?

[Alex88]

When you are depleted through a low-carb diet, incoming carbohydrates are used to synthesize muscle glycogen first before being oxidized for energy. So, you can eat over maintenance and still not gain fat, or even keep losing it. You have to keep dietary fat low though.

[Man2kx]

When you are depleted through a low-carb diet, incoming carbohydrates are used to synthesize muscle glycogen first before being oxidized for energy. So, you can eat over maintenance and still not gain fat, or even keep losing it. You have to keep dietary fat low though.

In the later periods of the carb up, dietary fat needs to be kept low for obvious reasons, however...

During the first phase of the carb up, like Alex says, glycogen stores are being replenished before being used for energy. The body will continue to use fat as a primary source of energy. It's not completely necessary to have strictly low levels of fat during the beginning of the carb up, the body will use it as energy.

[mcxk]

subscreeeeeeeeeeeeeeebed

[jiza101]

Hahah my brain just died, so many terms i have no idea about. Im sitting at about 20% bodyfat, at 200lbs. I want to drop to ~10% ive never been that low in years, can someone basically give me a ruff idea of a diet plan. I realise from friday night to sat night i eat a ****load of carbs correct ??

[ShadyRensch]

Alright, I just read this whole first post about the diet, and I have some questions, I am cutting on 2300 calories right now, and I weigh 193 pounds, 6'0''. I am at about 162 LBM, so I would need 162 g of protein every day Monday-Friday, and then all of the rest of my cals go to fat? I went through a link and filled out this, does this look right to all of you for the Keto diet?

Keto Diet
Monday-Friday
162 LBM= 162 g protein at least per day
162 g protein x 4=648 protein cals

1652 cals to fat. /9 =183 g fat
Friday-Sunday

LBM in kg= 73.6
736 g carbs
2944 cals from carbs=70% of daily totals for Carb up days
Rest of 30% divided equally between fat/protein

4200 cals for first 24 hrs of carb-up
Cals from protein/fat=630
736 g carb
157 g protein
70 g fat

Seconds 24 hours
73.6 x 5=368 g carbs
1472 carb calories
2453 total cals
613 cals from protein=153 g
367 cals from fat=40 g

I really need clarification on the Friday-Saturday routine for the diet, and also, Monday-Friday are you trying to stay as close to 0 g carbs as possible? But I also read something about drinking 30 g carbs after my workouts Mon,Tue,Thur,Fri...

[Eileen]

Your breakdown for the keto part looks spot on.

Your carbs in the PWO shake don't count towards your daily total (though they do count in your calories) because they get absorbed so quickly. Start with 15g of dextrose and see how that works.

It's not a no-carb diet. But the majority of your carbs should come from leafy green veg, nut or seeds, and the trace you get with eggs or cheese. No bread, rice, grains, cereals, milk etc.

Depending on how hard you train and how much muscle you are carrying, you might want to think about confining your carb-up to one day a week to start with. If you don't have problems with overspill (excess carbs turning to fat) then you can go longer. I would also be very conservative with some of the carb-up calculations. I'd go with maybe cals at 30-50% over maintenance, protein the same as normal, fat as low as possible, and the rest from clean carbs.

[Falseprophet04]

ok so lets sum it up....ive been eating low cars since march...im also taking t3..clen...efa...glutaime...igf-1...and nitrious oxide...

i do 30 mins of cardio everytime i work out ...which is 5 times a week...2 rest days....i cheat once a week every sunday... i am losing fat...but i still have that stubborn ab fat on the lower region...i am 12% bf, so u can see the top abs, but not the lower... do u think this diet will help me melt away the rest of the fat...?

i do eat carbs, in the morning i have oatmeal, with my eggs...i used to eat alot of wheat bread and wheat pasta but ive gotten rid of that now...also i do think its necessary to have a PWO shake with Carbs/Protein...

anyway...so your telling me i have to eat ZERO carbs, and then carb up on weekends...sounds fun...but it sounds like i will have no energy aswell during my work outs...ill give it a shot, but im keepin the PWO shake wth simple carbs...

[Eileen]

PWO shake with simple carbs is fine, most of us do that. It doesn't count towards your daily carbs, just your cals. Oatmeal is not so good. It is low-gi, so it produces a smaller amount of insulin, but over a longer period, which is not good when you are eating high fat. If you must eat it, then stick to preworkout. However, since this diet is designed to increase your body's use of bodyfat, then try dropping all the non-veg carbs and encourage your body to use the fat.

This is not zero carb. You can eat lots of vegetables as long as they have plenty of fibre. A high fat diet doesn't fill up a plate, so you need the veg just to give you something to eat.

[siamesedream]

Just out of curiosity to know the mentality held here, why is there such emphasis placed on rest times in-between sets and exercises?

[msundi83]

do some of you drink alcohol on carb ups?

[danny987]

does anybody know how i would bulk with keto. and during bulking with this diet well i still lose fat

[Eileen]

It's almost impossible to lose fat and gain muscle at the same time unless you are a virgin.

Bulking on keto: Eat above maintenance and workout like crazy.

[jaim91]

But between all the peanut butter, PWO milk, cheese and veggies on this diet, don't you exceed your max of 20 - 30 g of carbs per day??

[Eileen]

No milk post workout. Just whey and dextrose. Keep milk for carb-up.

Peanut butter is not the best choice either. If you want nuts, go for walnuts, raw almonds, hazelnuts or brazil nuts. Much lower carb and better nutrition too.

Don't forget to subtract the fibre when you are calculating your carbs. That makes most veg only 1 or 2g per portion.

[jaim91]

But almost everyone's sample diet includes a whole lot of natty peanut butter and milk with their PWO whey shake. Oh...just read that PWO shake with simple carbs don't count towards carb totals. Never mind then...

How much is one portion of veggies?

[Guardian]

Is green tea alright??

Does it encourage carb use as opposed to fat use?

[Wtf?]

GreenTea is fine.

[Guardian]

Is there any way to incorporate milk into this diet more then just once a week.

[Eileen]

Really, keep it for carb-up. Milk has more carbs than you'd think just reading the label (100ml is a small amount) but it slows down digestion of whey, so it's not even suitable for PWO.

[maffie2]

On saturday and sundays, do you not workout at all(especially on saturday)?

Because i've been following a carb-cycling type of diet for a while now, and my main habit is to put my heaviest,hardest workout on high carb days.

[unlovedwarrior]

ok i read this entire thread and im still confused.. ok so milk is a crab load up day thing.

peanut butter is not the best, so what is? how are u suppose to eat the flaxseed and olive oil? just drink it like water?

im super confused about the diet plan..

can a guru help me figure out a meal plan if its not to much trouble.. if you can pm me and we can work one out.. cuz i really want o try this diet but im just really confused

[unlovedwarrior]

ok i just did some math for the keto diet i want to start..

lets start by some stats on me.

male

17

5'10

237lbs

36% bf

i want to loss about 2 pounds a week


the math says i need 2844 calories a day

80 from carbs

760 from protein

2004 from fat

grams/day (over 5 or 6 meals)

222g of fat

190g of protein

20g from carbs

i want to lose 37 or so lbs to get to around 200lbs

does the math seem right to you guys??

and i still need help with the meal plan?

i want to take about a week to get my meal plans all read and broken down by how many g of fat carbs and protein i get from each meal so about a week of planing should be good

[msundi83]

On saturday and sundays, do you not workout at all(especially on saturday)?

Because i've been following a carb-cycling type of diet for a while now, and my main habit is to put my heaviest,hardest workout on high carb days.

I don't know what form of carb cycling you use, but I do this as well. Since my high carb days consist of mainly oats and fiber one (not very calorically dense nor fast acting) I believe it is okay to have more regular high carb days. Furthermore, since there are typically more high carb days where you will probably go over maintenence, it is benificial to use those cals to fuel a killer workout and take advantage of the excess.

On keto carbups, I understand they can be quite different than a high carb day. Higher GI foods are often used like bagels and cereals. Since during the week the keto individual is busting their butt on limited calories and draining their muscle glycogen, this type of more aggressive feeding is okay. Resting on these carbup day(s) is probably a good idea since the idea is to replenish muscle glycogen that has been severely depleted and doing to much activity would only be counterproductive to that. This is all at least my understanding.

[Eileen]

Depending on how active you are, you might be putting your calories a bit high. Don't forget, you want to feed your muscles, not your fat. Unless you are doing a physically demanding job, I'd set your cutting calories at around 2200.

You can either cook with your oil, or pour it over your cooked food, or make salad dressing from it. If you are really macho, you could drink it neat, but I've never managed that.