A lot of good info, I'm gonna start this diet at the beginning of the year. So to clarify it's ok to drink grapejuice PWO with my whey shake for carbs?
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Thread: Step By Step Keto Diet Plan!
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09-19-2006, 12:10 PM #451
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09-19-2006, 01:48 PM #452
A small amount of grape juice would do at a pinch, if you can't get anything better, but try to get some dextrose. It's cheap and easily available (check out pharmacies, health food shops, baking sections in supermarkets) and it's easy to work out how much you need.
65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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09-21-2006, 06:16 AM #453
- Join Date: Sep 2002
- Location: New Jersey, United States
- Age: 47
- Posts: 656
- Rep Power: 480
Meal Plan Sample
Does this look ok for me? I am roughly 250lbs now and about 16% fat.
Meal 1: 6 scrambled eggs, 2 tbsp. flax seed oil
Meal 2: Can of tuna, 3 pieces of cheese
Meal 3: 2 hamburgers, salad with lots of Kraft buttermilk ranch dressing
Meal 4: Shake, 1- Cup Broccoli
Meal 5: Shake, 2- tbsp Natural Peanut butter
Daily Calories: 2429
Daily Protein: 254 grams / 1016 calories
Daily Carbs: 27 grams / 108 calories
Daily Fat: 145 grams / 1305 calories"The important thing is this: to be able at any moment to sacrifice what we are for what we could become."
~Charles Du Bos~
"The best thing you have to offer the world is yourself. You don't have to copy anyone else. If you do, your second best. To acheive success is to be first, and that's being yourself."
~John Denver~
Lift Bests @245 lbs
Bench 450
Squat 600
Dead Lift 585
Leg Press 1500
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09-21-2006, 09:22 AM #454
Looks *almost* sounds. Some suggestions:
1) Replace the natty pb with real nuts (not peanuts) or a different kind of nut butter (almond, walnut, cashew)
2) You don't need two shakes, just one PWO. maybe have steak or some more cheese.
3)add more veggies
4) No fats post work out (if that's meal 5). fat will slow down the absorption of proteinLast edited by jaim91; 09-21-2006 at 09:26 AM.
Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
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Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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09-24-2006, 06:55 AM #455
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09-24-2006, 07:24 AM #456
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09-24-2006, 03:14 PM #457
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09-24-2006, 03:30 PM #458
The keto part of CKD is very like Atkins (which is not a bad diet, it's just not ideal for athletes). So you keep your fats high but you do eat plenty of high fibre veg.
Eat normal portions of veg. Your body will thank you.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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09-24-2006, 04:56 PM #459
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09-24-2006, 06:06 PM #460
so lemme get this straight, im going to be eating as much fat as i want, as much protein and as much green leafy veggies as i want? am i not supposed to be counting calories?
or do i limit myself to what the original post said and go protein in grams = LBM in pounds, then fat in grams = 9 x [maintenance - 500cal - (4 x grams of protein)]
haha sorry if that looked complicated.
i'm tired of eating low fat. i mean sure i like tuna and veggies and all, but i miss my meat.
how much fat can i eat? i dont think i can get enough fat in... i eat tofu and lean meat for my protein, should i stop eating tofu? is there such a thing as too much protein in CKD? i read in some post that eileen said something about too much protein and not enough fat.
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09-24-2006, 06:18 PM #461Originally Posted by kookoobah
Eat about 55 (very low end) - 65% of your calories from fat.
You can eat steak, eggs, fatty cuts of chicken, turkey, salmon as instead of tofu.Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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09-25-2006, 08:56 AM #462
One of the big differences between keto and Atkins is that you do count calories. However if this is your very first time in keto, it might be better just to do a week of high fat, very low carb, just to get the hang of it before you start counting everything.
Once you know what you are doing, go for your lean mass in grams of protein, 20g of carbs (that allows you to eat a lot of greens) and the rest fat.
If you marinate the tofu in something like chili oil, then you might be able to eat a bit, but it's not a keto staple unless you are vegetarian.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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10-12-2006, 04:55 PM #463
Killer thread. Been planning on Keto to get the last of the fat of of me so I can bulk with a good base.
All my questions have been taken care of. Been hovering around 50 grams of carbs this week, gonna go below 30 (possibly lower the next week, I'm 200 lbs+ so I'll see how it goes) next week.
Thanks!!!Nice guys finish last...thank God I'm an a$$hole!
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10-12-2006, 04:55 PM #464
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10-13-2006, 03:46 PM #465Originally Posted by randown
Then, divide those in 65% fat, 30% protein and 5% carbs...KETO!Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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10-15-2006, 12:32 PM #466
Keto meals are basically eggs or fish or meat or chicken and lots of green vegetables, with cheese or nuts or seeds as snacks, and oil or butter added to increase the amount of fat if necessary.
Basic meals are eggs for breakfast, fish or chicken and veg for lunch, steak or other meat and lots of green veg for dinner, a small post workout shake of whey and dextrose (typically 30g whey, 15g dextrose) after lifting, and cheese, cold meat, nuts etc for snack meals.
You do not eat any flour or other grain, root vegetables, fruit, milk or yogurt, sugar, or processed oil.
The hardest part is losing the mindset of lower fat is better. On this diet, you eat whole eggs, full fat cheese, olive oil and butter, rib steak, chicken thighs, lamb chops, cream etc65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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10-21-2006, 12:50 PM #467
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10-21-2006, 12:55 PM #468
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Originally Posted by Eileen
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10-26-2006, 01:11 AM #469
Thanks to all the knowledgeable people who keeps answering questions, after reading 20+ pages of stickies I have learnt alot.
I have a tub of BSN cell mass with has 10g of carbs per serve, 0 grams sugar and I am wondering if this will suffice for a post work out glucose surge to stop muscle break down? I have ordered some dextrose, I'm currently at 67kgs bodyweight.
Cheers, Alex.Boy: Do not try and lift whats on the squat rack. That's impossible. Instead... only try to realize the truth.
Neo: What truth?
Boy: There is no rack.
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10-31-2006, 03:17 AM #470
Im still not really understanding the recommendation for carbs post workout. Protein, sure. But why carbs?? I understand you will not be taken out of ketosis but thats not the point, it will very much so replenish glycogen stores which is a big problem come carb loading time, no? The partitioning effect of lots o' carbs will be severley diminished if glycogen stores are not fully depleted from the week. Am I missing something?
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10-31-2006, 06:14 AM #471Originally Posted by Dustin Echoes
It helps shuttle the protein to your muscles quickly.Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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10-31-2006, 09:37 AM #472Originally Posted by BusyDizzyIzzy
Low-Carb Vegetables: Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley
Low-Moderate Carb Vegetables: Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower
(taken from c-k-d.com)
Most of the carbs from these veggies come from fiber, which you desperately need with all the meat, cheese, etc you are taking in. Not to mention vegetables have the added benefits of vitamins and minerals. I think one more thing they are good for is that they are perfect low calorie fillers. 1 Zucchini and 1 Cup of broccoli with 3oz of beef can seem like a decent meal vs just having the beef.
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11-17-2006, 06:38 AM #473
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11-20-2006, 06:17 PM #474
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11-21-2006, 12:27 PM #475
Do a search on "Basic metabolic rate calculator" and you'll find lots of them.
Here's a bit from an earlier post by Stonecoldtruth:
"As far as calculations for caloric intake. I base mine off of the
Katch-McArdle formula.. Here is the formula so you can work out the #s
yourself if you'd like.
1 KG = 2.2lbs
BMR (men/women) = 370 + (21.6 X lean body mass in kg)
Then apply the activity modifier:
# Sedentary (desk job, with little or no exercise)
= BMR X 1.2
# Lightly active (light exercise/sports 1-3 days/week)
= BMR X 1.375
# Moderately active (moderate exercise/sports 3-5 days/week)
= BMR X 1.55
# Very active (intensive exercise/sports 6-7 days/week)
= BMR X 1.725
# Extremely active (intensive daily exercise/sports & physical job or twice
per day training for marathon, races, fitness contests, etc.) = BMR X 1.9
Then subtract accordingly (I use -500 on weights, -700 on cardio, -850 on
days off)"65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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11-26-2006, 01:49 AM #476
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11-26-2006, 05:43 AM #477
It has been proven that the more frequent the feedings, the faster your metabolism will be. So unless you want to bulk, it's reccomended to eat 4 -7 tmes per day
http://www.menshealth.com/cda/articl...10cfe793cd____
welcome to keto!!Last edited by jaim91; 11-26-2006 at 06:03 AM.
Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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11-26-2006, 09:09 AM #478
thanks ! as far as i understood, i have to do 2 weeks straight and after that have the carb-up.
What i don't understand is after the carb-up day, how much fat should i eat to go back to ketosis? i eat as if i was cutting or eat a bigger amount of fats to re-enter to diet?
sorry if these answers were given before, but i don't fully understand english and i might missed it.
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11-26-2006, 12:43 PM #479
To get back to ketosis, it is useful to increase your fats for the first day, maybe 70% fat, 30% protein, only trace carbs. Some moderate cardio speeds up ketosis as well.
Each time you carb-up and go back to ketosis, you'll find it easier and find it happens faster.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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11-27-2006, 11:31 AM #480
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