1) Friends (21st) birthday is coming up and was wondering if and when I can drink alcohol? I'm guessing beer on carb up days would be the most ideal?
2) Carb up days, it says 10-12 grams of carbs per kg of lean body mass. So if I'm 72kg LBM, do I take about 720 ish of carbs which is 2880 calories in addition to 30% protein which total calories is over 3-4000 calories during carb up period?
3) Is it better to refeed (carb up) every week on friday or every other week (twice a month)? Also, I retested myself with ketostix and seem to fail the test although I've been following to a tee with less than 50g carbs, hitting at least 60-70% fat intake. I heard ketostix can sometimes be faulty? How long does it take to get back onto ketosis after carbup? If I end it on saturday night and start normal keto diet on sunday morning, should I be back by monday-tuesday ish? Thanks! (BTW, first week of ketosis diet, I did pass the test...purple color)
1.) As with any diet alcohol isn't recommended, however we are normal lads so if you're going to do it, smash the beers on a carb day and you won't have any issues apart from extreme bloat because of all the other carbs you've eaten (I've tested this well)
2.) forum.bodybuilding.com/showthread.php?t=784518&page=1 has your carb up calculator
3.) Your eating too many carbs, I know you may have read that 50g should be OK, but in reality most people can't get into ketosis on 50g carbs. Ditch the carbs all together and you'll find the fats in the keto diet will give you more than enough energy. I eat sub 10g carbs, work 12 hour shifts in the mines then head to gym and run fine for my 6 days on ketosis..... I do my depletion workout Saturday mornings followed by a 12 - 15 hour carb up to cram in a little over 700g carbs - keeps me up for the next week no problems.
Generic Chicken - Chicken Breast , 12.5 oz Great Value - Low Sodium Bacon, 7 slices
Sunny Meadow - Large Fresh Eggs, 5 egg
Country Crock-Original - Butter, 1 Tbsp
Conchita - Extra Virgin Olive Oil, 2 tbsp
Hellman's - Mayonnaise, 3 tbsp (13 g)
Great Value - Sliced Provolone Cheese With Added Smoke Flavoring,
Starkist - Chunk Light Tuna In Water Drained 5oz (142g), 3 container (
Total for that day was
1,969 cals 180 protein 4 carb 135 fat
Am I doing Keto right?
Also, 7th day straight of going no to very low (20g) carbs. I can feel my body feeling good, but tired.. I think I should do a carb up, but 2 weeks in. As Ive read, its too soon to do one since realistically a week of no carbs just shifts the body into keto phase, doesn't start doing full effects.. Thoughts? Because if not I will carb the **** out tomorrow on a brownie lol.
ALL OF MY LOGS/REVIEWS...
http://forum.bodybuilding.com/showthread.php?p=351012711#post351012711
Now, the question is, how do we workout to optimize muscle preservation and keep our metabolism up while dieting? Before we get into that, one must realize that during any dieting scheme there is one thing that must be done, and one thing that must not be done.
First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss.
Second, you must not fall into the myth of lighter weights with higher reps. You got your muscle by benching 240, and you have to bench 240 to keep that same muscle! Or at least around that area! Okay, now that we have that established, here’s what we do:
On Monday and Tuesday we will work our weaker body parts, rest or cardio on Wednesday and Thursday mornings, Thursday do our strongest body parts, and Friday a combination of the Monday/Tuesday workouts in a loop format. The workout I have found to work optimally for myself and my clients is this:
(Note: You may feel free to tweak, shake, and turn this example upside down.
Everybody is different, so find what works for you.)
MONDAY: Chest, Back, Abs
High intensity workouts with 60 sec rest between sets, 90 sec rest between
each exercise
(this excludes all warm up sets)
Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
TUESDAY: Shoulders, Arms
Same intensity mentioned before
Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps
Wednesday: Rest or Cardio
Thursday morning: Rest or Cardio
Later on Thursday: Legs
Same intensity mentioned before
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps
Friday night: Final Workout
Same intensity mentioned before
Bench 2 sets, 6-10 reps
T-bar Row 2 sets, 6-10 reps
Incline bench 2 sets, 6-10 reps
Latpulldown to front 2 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
Either curl exercise 2 sets, 8-10 reps
Either tricep exercise 2 sets, 8-10 reps
Stiffleg deadift 1 set, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps
Start the carb up for 24-30 hours!
Aerobics
Before we go on, I want to address the cardio/aerobics issue. Some people find that for the first month on a CKD, cardio/aerobics is not needed. However when fat loss does start to slow down a bit, that is when most start adding 30 min. sessions on their off days. Be careful though, you do not want to hinder your Thursday leg workout. So experiment and try to only add aerobic sessions if you feel you have to.
Supplements
So we have the basic diet outline stated, the workout, now what about supplements? Things that can extremely optimize this diet regime. Well, I have to admit no allegiance to any supplement company on this one: Water. Water is important on any diet, especially low carb since there is a diuretic effect, and more importantly during the carbing period. Glycogen is stored with water! You need as much water as possible to hydrate the depleted muscle. Trust me, you will feel a huge "pump" on Sunday morning from all the stored carbs and water INSIDE your muscle.
Speaking of muscle, the god of all sports supplement right now: Creatine. It can still be used on a low carb diet. Usually 10 grams a day during the low carb days, and around 20-30 grams during the carbing period should work for most everybody. I highly recommend it for everybody who doesn’t get an upset stomach using it.
Finally, one that everyone that’s dieted before knows about: The ECA stack. Most have not used pure ECA, but mainly herbal extracts in thermogenic products sold by sports supplement companies. For a pre-work out boost and increased fat burning through thermogenics (heat), this is my favorite supplement. It does its job, you feel it happening, and it can help you psychologically when you don’t feel like working out that day.
Conclusion
With all this said, I will throw my personal opinion, thanks and motivation on or for the cyclical ketogenic diet. First of all, to me, it is the greatest diet every developed. It makes sense, works and isn’t as hard to follow as one might think. Just stay motivated and concentrate on your goal.
When you have a craving during the week for that cupcake or pasta, just go eat a delicious serving of some pepperoni and melted mozzarella cheese. Or how about a hamburger patty covered in cheddar cheese and some strips of bacon? Foods that are delicious and that can satiate hunger.
I followed this exact plan this past summer for eight weeks and loss 18 pounds of fat without any loss in muscle. It was the leanest and most vascular I had ever seen myself.
And I must give thanks where thanks are due since I did not come up with this diet. Dan Duchaine, who recently passed away, brought my attention to a CKD with his book BodyOpus and Lyle McDonald has done deep research and wrote his book The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.
This diet can be for you. Oh you’re only a mass builder? Well, lower bodyfat percentages even make you look bigger! Give it some thought and decide. Then achieve your goal. It’s worth it: A diet with true fat loss.
COMPLIMENTS OF KAKDIESEL FROM ELITE
HOPE THIS HELPS OUT ALL YOU BRO'S WITH ENDLESS AMOUNTS OF QUESTOINS! PEACE!
Hi I'm really confused on exactly how to calculate how much protein,fats,carbs I need to have each day. I'm a femail and weigh 132.2lb can anyone help me plz as I really want to get started. I've tyred to calculat them but doesn't quite look right. HELP PLZ
Hi I'm really confused on exactly how to calculate how much protein,fats,carbs I need to have each day. I'm a femail and weigh 132.2lb can anyone help me plz as I really want to get started. I've tyred to calculat them but doesn't quite look right. HELP PLZ
That figures out how much energy you use sleeping, then multiply by an activity factor
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
This is an estimate of maintenance calories. You may be higher or lower.
THEN, reduce from there. If it is remarkably low, you may need to cut a small amount, like 250 calories/day. This will equate to half pound/week.
If you have a decent amount of calories, you can try going higher, like 500, which would be 1 lb/week
Once you have the deficit calories, multiple by 0.65 to find your fat calories. Then divide by 9 for fat grams/day.
deficit calories multiplied by 0.3 for protein calories. divide by 4 for grams.
remainder to carbs
Last edited by Grifts; 03-26-2013 at 03:47 AM.
Was 300+ lbs.
Eating today: http://www.myfitnesspal.com/food/diary/Grifts
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Use fitday.com! It figures everything out for you (in terms of protein, fat, carbs ratios)
The key to fat loss is constantly checking every 2 weeks and re-calculating your total calories.
It is a good idea to learn how to measure your bodyfat with $2 calipers. Do this every 2 weeks.
If fat drops and no muscle loss, stick with what you are doing.
If you gain fat, lower daily calories by 200 a day and re-check in 2 weeks.
The key to success is always checking your bodyfat levels because your body is always changing.
Hi Grifts I've just got them thanks. So here goes hope I've calculated it right!
I'm 5.6 age 40 body fat says 24.2 Bmr 1351.4 x 1.55 = 2094.67 so I've dropped it by 500 so 1594.67 x 0.65 = 1036.5355 divided by 9 = 115.18 (rounded it up)
Protein 1594.67 x 0.3 = 478.401 divided by 4 = 119.7 ( rounded up)
So does it mean I have got 115.18g fats and 119.7g protein ?
Don't know about carbs ?
Thank you again for your help
Use fitday.com! It figures everything out for you (in terms of protein, fat, carbs ratios)
The key to fat loss is constantly checking every 2 weeks and re-calculating your total calories.
It is a good idea to learn how to measure your bodyfat with $2 calipers. Do this every 2 weeks.
If fat drops and no muscle loss, stick with what you are doing.
If you gain fat, lower daily calories by 200 a day and re-check in 2 weeks.
The key to success is always checking your bodyfat levels because your body is always changing.
Good Luck
Thank you I have a set of calliper s but not sure how to use them properly
Hi Grifts I've just got them thanks. So here goes hope I've calculated it right!
I'm 5.6 age 40 body fat says 24.2 Bmr 1351.4 x 1.55 = 2094.67 so I've dropped it by 500 so 1594.67 x 0.65 = 1036.5355 divided by 9 = 115.18 (rounded it up)
Protein 1594.67 x 0.3 = 478.401 divided by 4 = 119.7 ( rounded up)
So does it mean I have got 115.18g fats and 119.7g protein ?
Don't know about carbs ?
Thank you again for your help
Hi again just wondering if I'm on the right track?
Looks okay to start. Try two to three weeks at what you've calculated as your maintenance. This will help you get through the induction easier.
If you are 5 ft 6 inch and 132 lbs...do you really need to cut?
about 25 grams carbs. Some people can handle more, some less.
Hi yes I do have muscle but what I dont have is definition and no matter what I do I just can't get it. So any other advice u can give me would be much appreciated thanks
I have started my keto diet today but I'd love to get some advice.
I am a 159 cm female and currently weigh 56.3 kg, but I have lost about 7 kg since December (with ups and downs) through exercise and a relatively low-carb diet. I'm not sure what my body fat is at the moment but I think it might be around 25% (based on the visual guide that this site gave me when I just signed up). I had it measured back in December and it was 27 or 28% back then I think, so I guess 25% sounds about right? My goal is to lose fat and build lean muscle. I would ideally like to have around 18%-20% body fat, but I'm not too fussed about my actual weight (anything between 50-55 kg sounds good, as long as I can get rid of the fat!)
I've calculated that my BMR is 1378, multiplied that by 1.55 (moderate activity) to get my daily caloric needs: 2136. Then I've taken off 700 kcal for a calorie deficit to reach 1436 kcal as my daily caloric goal.
From what I understand, macros should be about 65% fat, 5% carbs, 35% protein - so for me this would be:
Fat - 104 g
Carbs - 18 g
Protein - 108 g
I can see a lot of you take at least around 25-30 g carbs, but I guess most of you are males with much higher caloric needs, so does my 18g make sense? I've ordered some ketostix so that I can test my carb limits but some guidance until they arrive would be appreciated.
In terms of food, I've rarely eaten pasta, rice, potato etc (high carbs) for several years now but I love sweets (which I've tried to limit but obviously haven't managed too well, hence the fat loss goal!) ... so keto doesn't actually sound too bad for me. However, I can't seem to be able to plan my meals to match these exact macros. I've attached my meal plan, would be great if some of you could comment on whether it looks alright and if there is anything what to take out/add.
So my net carbs came up to 23g instead of 18g.. so I might leave out the cottage cheese tomorrow.. or should I reduce the amount of broccoli tonight? But regardless of the carbs, my calorie limit doesn't seem to let me get all my proteins and fat.. I've only got 12 calories left, but would need an extra 14g of fat and 9g of protein. Any idea on how to achieve that?
Lastly, I'm slightly confused about how to train on this plan.. I normally work out about 4-6 times a week, and it normally goes like this:
15 min treadmill (sort of HIIT style.. alternating 1 min at 10 kmh, then 1 min at 13-13.5kmh, and I normally finish with one minute of 14-14.5 kmh) - I do this religiously every time I go to the gym.. then after that I tend to do a bit more cardio, normally a 20-min spin programme where I do five 4-min sets (first and last are at around 120-150 bpm, then the middle 3 are anywhere between 160-190 bpm). Sometimes instead of spinning I do 10 min elliptical and 10 min on the step machine.. so overall it normally comes to about 35 min cardio.
After that I normally switch to weights (which is kind of new to me.. have only done it since December. I used to go to classes like Bodypump but now I only get to use the gym).. so I try to do lower and upper body on different days and I normally train for 45 min - 1h on weights, bodyweight exercises.
First of all, I'm not sure what is the optimal training plan for weight loss anyway and in particular when you're doing keto? Is it OK to do cardio every time I go to the gym, followed by strength exercises? Also, how would I need to time my exercise? I tend to go in the evening but I've read that for weight loss it would be best to go in the morning and do some cardio on an empty stomach. However, I can't really function very well without a big breakfast (as you can see from my menu) .. I guess I could do the 35 min cardio but would it be advisable to do weights afterwards? I wouldn't want to lose any muscle weight.. just fat. So basically - for optimal weight loss, should I: a) do my normal training in the evening as I have until now, b) do my normal training in the morning, on an empty stomach, c) just do cardio in the morning on some days, then cardio and weights on a few other days in the evening, d) something else?
Also, I normally have a whey protein shake (with water, added as a snack in my menu) after my workout.. is this the right thing to do? Or should I add some carbs as well?
Lastly, for the carb-up period.. I understand I should wait at least 2 weeks for the first one and then reverse the macros, e.g 5% fat, 30% protein, 65% carbs. Does it matter whether the carbs are complex or simple? And I know some people do 2 days of carb-up and also increase their caloric goals by 10-30%. However, I don't want to overdo it so I'm planning to do just one day but what should I do in terms of calories to achieve best fat loss? Do I HAVE to increase my calories or can I maintain them at the same level?
Sorry for the lengthy post, as you can see I'm a complete newbie at this!
I've been on keto for a little over a week now, but only received my keto sticks a few days ago.. I've been testing every morning and although it's been showing that I'm in a keto state, I've not been able to get past the lowest level (says 5(0.5) +-) .. does anyone have any recommendations how to adjust my diet to get into a deeper keto state? This is a typical day:
Breakfast:
Spinach-mozzarella-ham omelette: 321 kcal, fat - 21g, net carbs - 4g, protein - 30g
Almond milk: 18 kcal, fat - 1g, net carbs - 2g, protein - 0g
Lunch:
Salmon steak: 199 kcal, fat - 13g, net carbs - 0g, protein - 11g
Romaine lettuce: 23kcal, fat - 1g, net carbs - 3g, protein - 1g
Mayo: 135 kcal, fat - 15g, net carbs - 0g, protein - 0g
Dinner:
Tuna-spinach bake: 335 kcal, fat - 25g, net carbs - 1g, protein - 27g
Snacks:
Chia seeds: 89 kcal, fat - 6g, net carbs - 0g, protein - 4g
Almond milk: 6 kcal, fat - 0g, net carbs - 1g, protein - 0g
Almond butter: 210 kcal, fat - 19g, net carbs - 3g, protein - 6g
Cream cheese: 45 kcal, fat - 4g, net carbs - 1g, protein - 1g
Post-workout protein shake: 98 kcal, fat - 2g, net carbs - 2g, protein - 20g
I kinda have the jist of the Keto Diet but pretty confused when it comes to what I should be eating. My wife and I do Insanity and if we stuck with it we would be done with it but we have quit twice because we couldnt make it work with our schedules but we have set time now to do it but when it comes to the diet side of it his diet plan is almost impossible to do. I know to achieve the results I want it starts in the kitchen, not just the working out. Can you help me?
I'd like to start keto next week but have a few unanswered questions if somebody don't mind helping out
1=I've read that I shouldn't carb up for the first two weeks of starting the diet?
2=Would I be able to carb up on Sunday instead?
3=I usually go to the gym after work then when I get home have my late meal.Should I have this later due to fat slowing down protein absorption?.
I have another question to add to the list (hoping someone checks this).
I have done a lot of research on Keto diets (SKD, CKD, TKD) and I have chosen to follow the SKD for the first 2 weeks, then transition to a CKD. However, I do not condone the TKD because I feel consuming carbs before a workout will only reduce the amount of fat you burn during the workout. However, if one were to follow a CKD and consume 4g of dextrose immediately Post workout with the shake, would this still be considered as a TKD? I only do it to help with shoulder recovery to aid protein absorption. Will this affect my carb load day in any way? And what if I just don't take the glucose following a leg workout (thursday) to deplete what I may have left? I always do about 1.5 miles of cardio @ 8.5mph following each workout. This glycogen seems to help everything stay full and somewhat compensated to complete the rest of my day, but its not too much is it? I take in about 10-25 NET carbs per day with the dextrose included.
Also, if I choose to do a single 24 hour load (just the day/night following the workout/saturday), should I work out the next day? Usually Sunday is my day off to recover. And if I feel a significant "carb hangover" can I simply fast to get back into keto again? This is how I originally got into ketosis, by fasting, and it has other benefits as well. But how would it affect the whole glycogen load? THis would only be done in the event of a keto hangover.
Finally, if one is on gear/juice (not grape juice), would the glycogen post workout be a different story? How about other factors of the diet? What about during PCT? This seems to be hard info to locate and it appears I cannot start my own thread yet, so I hope someone can answer all this.
I am trying to cut fat & maintain/build muscle as much as possible, thus my choice for the CKD.
Is it possible to train the body to quickly switch in and out of katosis? I'm thinking that's the way the human body is supposed to work. I think the switching effect gets unused due to our society being obsessed with low fat and high sugar.
Honestly, I really want to try it but I keep wondering ow the hell I am going to stay within the 15g of carbs! Even cheese has carbs.
The supplements I use are ON Hydrowhey, Hydrobuilder and Casein and these 3 combined contain 14g of carbs :/
I could of course get rid of the Whey with more meat I guess. My current diet consists of a lot of yogurt, cottage cheese, chicken, salmon, almonds, avocados etc. I would have to completely cut on Greek yogurt since 1 serving has 18g protein but also 7g carbs and cottage cheese isnt much better.
I really want to try this out. Im guessing though that peppers, onions and tomatoes are big NOs? Honestly, I can easily see myself living without carbs for 8-10 weeks if I can manage to find a way to keep them at 15g.
One last thing ... I read here that many people put a lot of the weight back. What do you think caused this other than excessive eating on their behalf?
Honestly, I really want to try it but I keep wondering ow the hell I am going to stay within the 15g of carbs! Even cheese has carbs.
The supplements I use are ON Hydrowhey, Hydrobuilder and Casein and these 3 combined contain 14g of carbs :/
I could of course get rid of the Whey with more meat I guess. My current diet consists of a lot of yogurt, cottage cheese, chicken, salmon, almonds, avocados etc. I would have to completely cut on Greek yogurt since 1 serving has 18g protein but also 7g carbs and cottage cheese isnt much better.
I really want to try this out. Im guessing though that peppers, onions and tomatoes are big NOs? Honestly, I can easily see myself living without carbs for 8-10 weeks if I can manage to find a way to keep them at 15g.
One last thing ... I read here that many people put a lot of the weight back. What do you think caused this other than excessive eating on their behalf?
Go with green fibrous veggies like broccoli, avoid high carb veggies like those you listed. Limit cheese. One serving should only have about 1 carb if you get the right kind so that shouldn't be an issue.
Carbs make us hold water. People who get off these diets gain water weight along with fat if they overeat.
Well I was dedicated for a while. Lost 7 lb (definitely some fat as I can distinguish between fat loss & water loss, but most of this was water) in a period of 2 weeks, but then had my blood drawn for a test and they had to re draw it because it was "too fatty.." So I came to the realization that s*** just isn't right. Been implementing carbs back into the diet, keeping my gains, full of energy, able to converse and socialize without constantly thinking about my diet, and exercising more intense. I've been hard as hell too. I LOVE CARBS!
in a period of 2 weeks, but then had my blood drawn for a test and they had to re draw it because it was "too fatty.."
That is your fault, not the diets.
You either
A. Ate 12 hours before being tested
B. Were never truly in keto (too much protein is usually the culprit, of course could have been too many carbs)
C. You have a personal problem or illness
Don't blame your lack of health on keto. What exactly was "too fatty"? Elevated ketones? Because that is the whole point of the diet..
I just recently started Keto, has been about a week now. I have not lost any weight, I'm 6,1 - 211lbs. Lift heavy 6x a week with cardio daily. I am eating a small 2500 calories a day, with about 185g fat and 190g protein a day. Any ideas what could be preventing the water drop? My net carbs are under 30 every day. I just recently cut dairy as much as I could, as I was feeling bloated. Any ideas?
"It aint how hard you hit, it's how hard you can get hit and keep moving forward."
-Sylvester Stallone
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong
Hi. Can anyone tell if my macros are right?
protein = 71g
fat =138g
calories (maintenance) = 1536
calories (fat loss) = 1036
I'm also 4'10" tall, female and currently weighs 102.4 but i have 30% bf and I want to lose them fast. Please tell if this is good or not thanks.
Hey guys, got the diet down eating under 15g of carbs easy, and go the keto sticks which show I'm on ketosis happy days, but my question is about training, I'm using this diet purely for fat loss so do I need to do a carb day / carb meal every 1-2 weeks ? My fears are it will kick me out of ketosis and it takes me 3 days to get back into it.
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