Keto/Low carb diet tips & supps

[DOMESKI]

Getting many PMs about cutting up and people wanting to get on keto or low carb diets. I guess since Summer is coming around soon, people want to get a head start. Remember, we arent professionals who only need a few weeks to get shredded. We need to diet at a slower pace because the chance of sacrificing muscle is much greater. We don't have the insane genetics nor the drugs to maintain muscle while dieting extremely hard.

I'm sure some of you will have assistance and use pro-hormones, designer steroids, standard AAS, peptides and a host of other thyroid and metabolism stimulating drugs. Know that you can be a little less strict with your dieting and depending on what compounds you are utilizing, more than likely you'll have to tweak the diet. You can always PM me and we can discuss different options or just post and we can talk about it openly.

I'd say low carb diets can work for about 1/3 of the population.
Generally it consists of a higher protein and moderate fat intake alongside the low carbs.

1/3 will benefit more from a mixed diet of high protein while utilizing a decent amount of carbs/fat in your diet. The other 1/3 will function do better on a higher carb diet with a smaller amount of protein/fat and thats just the way it goes.

Focus will be on low carb/keto type diets and the supplements that assist when trying a diet of this sort. I think there is much confusion on what you can and can't eat. There are also many tricks that you can use to reduce the stress of lowering calories and changing your macronutrient profile.

So heres a guideline:

45% protein, 35% fat, 20% carbs. And the lower you drop your carbs, obviously increase the ratio of protein and fats.


Don't fight with your body over what it wants as fuel. Many people give low carb diets a shot but quit after the first week. Why? Because they are so addicted to carbs that it feels like crap to stop eating them. Don't mistake this for being someone who NEEDS carbs in their diet. Beat the urges and give it a shot for at least 3-4 weeks time. If after a month you don't like the results and it still doesn't feel right for you, then it probably isnt. Again, don't fight your body.


Remember the final factor on whether or not you lose weight is whether or not you are in a caloric deficit. However, if you are eating the proper fuel while being in a caloric deficit, the fat loss process will be much easier on your body and mind. Bodyfat will also come off more effectively as you maintain your lean body mass (LBM).

You may soon come to realize that genetically you were meant to consume a low carb diet. It's an incredible realization. Just imagine, you could have been lifting and doing cardio for years without seeing the results you desire. Maybe you weren't feeding your body the specific food and ratios that it required. Just know that when you find the right combination of foods, your body will thrive.

-you will sleep better
-see improved body composition
-more lasting energy. Not spikes and crashes in energy.
-feel stronger, have more endurance
-increased libido
-feel better mentally and generally psychologically
-improved sense of well-being
-increased immune system function
-utilize nutrients more effectively
and so much more....

In the upcoming posts i'll discuss ALL THE SUPPLEMENTS that can help ease you into your new diet. In this area, we'll talk about the best supplements for decreasing appetite, increasing enery (long term and initial stages) as well as what supplements can be used to boost each specific energy system. Will discuss types of meals and different techniques that make dieting much easier. Training is another important aspect we'll dive into.

Hope this helps some. Looking forward to discussing this with everyone

[DOMESKI]

No matter what, I always use a low carb style of diet.

However, the level of carb intake tends to change me. Sometimes I keep my carbs less than 30g a day. (im sure some of you are cringing right now).
Other times, I go up to 100g. I just do better fluctuating my carbs every few months.


Some people may need to cycle carbs during the week and some people may not need to cycle their carbs at all. Lucky you! I train several people who eat about 40-60g of carbs every single day. They up their calories above maintenance to bulk, and they drop cals below maintenance to cut.

One of the great things about eating low carb is that on occasion when you have a cheat meal thats high in carbohydrates, your body will process them much more effectively.

**I've got to stress that you should not completely drop your carbs in one day. Don't even completely drop them in a week. Take at least a month to slowly drop your carbs. Start off by dropping them 50g. If you were eating 300g a day. Then for the next week eat 250g every single day. The next week cut it down to 200g each day. Know Thyself! If you think you can drop them quicker...do it. If you need to take more time, then slow it down.

So here we go:

I want to share a recipe with you. ENJOY your new diet. By dropping your carbs, you can now enjoy a higher fat intake. And if your body is meant to be consuming high amounts of fats as opposed to carbs, your cholesterol will not suffer and your health will improve.

Ingredients- Look for Organic or Natural ingredients. Regular will work if its too pricey or hard to find. Just know that cutting out foods (even for a few meals a day) that are loaded with preservatives/additives, hormones, etc...the weight will drop at a faster rate. I noticed that when I added organic foods to my diet, I lost 5 pounds in the initial week. Although most of that initial weight loss was water, I felt significantly better and even looked more defined.

**Ground beef or Buffalo meat (preferably from grass fed animals. Not extra lean.)

**Beef or Pork bacon (without added flavors. Watch the sugar content)

**Cheeeeeeeese (I like mexican. Full fat or close to it)

Directions:
Heat up a frying pan, med-high. When it gets hot add the bacon. Cook to desired state then remove and let it sit on some paper towel to drain some.

Now use the bacon grease to cook your hamburgers. Spend a few minutes cooking one side and then flip. Place the bacon on top of the burgers and sprinkle or place your cheese on top of the bacon. Let the cheese melt and cover the bacon burger.

Now GRUBBBBBBB! Ketchup has a high sugar content but you can use some to add a little flavor. Doesnt really need it though, this meal tastes incredible.

For desert, (credit to the anabolic diet people for this) make or buy sugar free jello. So many good flavors. Have a cup. Have 2. Theres only 10 calories in it and it doesnt come from carbs. Cover that in whipped cream. Get the heavy style whipped cream. It has less than 1g of sugar and about 1 or 2g of fat. Perfect for your diet. ENJOY!

[DOMESKI]

Last post for the night in this thread:

A few good stimulants to improve energy while dieting. Great in the initial weeks of going low carb since you may feel a little dazed and confused before you get accustom to the change.

-AMP2 worked great for me. Any good fat burner or stim should increase levels of norepinephrine in the body which is the primary fat burning hormone. Amp is an excellent formula in general and works exceptionally well to increase norepinephrine.

Here is a great BB.com link entitled Neuro-chemical diet warfare. Explains ways to increase neurotransmitters that play a large part in your mood. Definately helps to stimulate certain chemicals that normally would be stimulated by food intake. (i.e. - carb intake increases serotonin which provides a feeling of satiety. This reduces your carb cravings temporarily).
So why not supplement with compounds that increase serotonin so you feel satisfied without having to digest carbohydrates?

http://www.bodybuilding.com/fun/vandrich1.htm

[Miniswole]

repped

[savage_animal]

Originally Posted by DOMESKI

Don't fight with your body over what it wants as fuel. Many people give low carb diets a shot but quit after the first week. Why? Because they are so addicted to carbs that it feels like crap to stop eating them. Don't mistake this for being someone who NEEDS carbs in their diet. Beat the urges and give it a shot for at least 3-4 weeks time. If after a month you don't like the results and it still doesn't feel right for you, then it probably isnt. Again, don't fight your body.

This is a good point. When I first started low carb dieting, I felt like **** for the first few weeks. Now I have more energy, I'm in a better mood, been burning more fat, etc., than ever before.

[DOMESKI]

Originally Posted by savage_animal

This is a good point. When I first started low carb dieting, I felt like **** for the first few weeks. Now I have more energy, I'm in a better mood, been burning more fat, etc., than ever before.

If using a ketogenic diet, you want to get into a state of ketosis where you will begin to use fats as your primary source of energy. (will skip the details but most people need to stay under 30g to achieve this).

It takes everyone a different amount of time to actually get in ketosis. I've seen it occur in as short as 4 days and as long as 11 days. Ketone strips are use for testing your urine to see if you are actually in a state of ketosis.

When my carbs are 20g and lower, I lose the clarity in mind. Everything slows down for me. I function better around 50 or 60g a day. Sometimes I'll go up to 100g which is still considered low. (thats only ~400 calories from carbohydrates).

Thanks for chiming in! If you have any good recipes or supplement that really gave you assistance in your dieting program...definately post!

[steve_81]

Originally Posted by DOMESKI

If using a ketogenic diet, you want to get into a state of ketosis where you will begin to use fats as your primary source of energy. (will skip the details but most people need to stay under 30g to achieve this).

It takes everyone a different amount of time to actually get in ketosis. I've seen it occur in as short as 4 days and as long as 11 days. Ketone strips are use for testing your urine to see if you are actually in a state of ketosis.

When my carbs are 20g and lower, I lose the clarity in mind. Everything slows down for me. I function better around 50 or 60g a day. Sometimes I'll go up to 100g which is still considered low. (thats only ~400 calories from carbohydrates).

Thanks for chiming in! If you have any good recipes or supplement that really gave you assistance in your dieting program...definately post!

How long do you utilize these types of diets?

Chronic use could result in ketoacidosis.

[DOMESKI]

Originally Posted by steve_81

How long do you utilize these types of diets?

Chronic use could result in ketoacidosis.

The body adapts. If your body was meant to be in ketosis (from a metabolic typing standpoint) then you should be uneffected by the higher level of acidity. Very very drastic example....an Eskimo. Thrived for thousand if not millions of years off a diet loaded with fat and protein. Absolutely no carbs. If they stick to the diet of their indigenous people, they will have no negative health effects.

However, very few people should be eating absolutely no carbs. especially here in America where most of us are from mixed families. Regardless, a large amount of green vegetables should be consumed. Certain supplements should be taken to reduce the acidity levels of the body. GREEEENS!

I don't go ketogenic anymore. I need some carbs. In terms of metabolic typing, I am in between a protein type and a mixed type. So i need some carbs but not much.

[Rodzilla]

I'm not sure I buy into metabolic typing (the people are 1 of 3 categories) way to vast for my liking.

Your specific focus on keto looks good. Some may argue the protein is to high, or fat to low, but they won't realize that percentages of macos don't really determine a state of ketosis anyway. I'm not a keto guy myself. I reduce carbs, but they still make up a good part of my diet. I do know that some people do very well with CKDs, TKDs, etc. and I am not doubting anyones results.

as far as supplementation goes for keto, I would add a quality alpha-Y to the list. Y traditionally works very well with low carb diets. If you get the mood swings some people are prone to, look for a better form or a way to get it without much effect on the CNS

[Glaive]

Originally Posted by steve_81

How long do you utilize these types of diets?

Chronic use could result in ketoacidosis.

Green vegetables (also grapefruit and some other non-green vegetables) are highly alkaline. There's absolutely no reason that a diet high in protein and fat needs to be unnecessarily acidic.

[DOMESKI]

Originally Posted by Rodzilla

I'm not sure I buy into metabolic typing (the people are 1 of 3 categories) way to vast for my liking.

Your specific focus on keto looks good. Some may argue the protein is to high, or fat to low, but they won't realize that percentages of macos don't really determine a state of ketosis anyway. I'm not a keto guy myself. I reduce carbs, but they still make up a good part of my diet. I do know that some people do very well with CKDs, TKDs, etc. and I am not doubting anyones results.

as far as supplementation goes for keto, I would add a quality alpha-Y to the list. Y traditionally works very well with low carb diets. If you get the mood swings some people are prone to, look for a better form or a way to get it without much effect on the CNS

Nice post. what is alpha-y?
As for metabolic typing, there isnt only 3 categories. As I was saying, its more of a spectrum. to the far left is extremely low carbs/high protein/med-high fat. On the far right is extremely high carbs/mid fat/low protein.

For too long, the high carb, high protein, low far diet was pushed to the public. High carb/high protein would keep blood sugar levels elevated throughout the date. definately would have issues with insulin sensitivity.
More than likely you'd gain some muscle but also be a complete slog in the process.

So then they realized that fats were an important nutrient as well, that not only carried ~9cals per g, but actually is responsible for sending signals to your cells at the same time. So the typical message was, eat unsaturated fats, try to increase intake of omega 3s. Thats fine and dandy, but how can they still say that everyone in the world needs the same macronutrient ratio??

Sure, we all have skin, a heart, liver (most of us still have one ), and every other organ, so does that insinuate that we all need the same food?

We have to look at the fact that for 1000's of years our ancestors resided in a land and consumed food specific to that area of the world. Now just think about that for a second. If in your genes, lets say you're native american, or russian, or japanese... your people, your family, your ancestors..for generations and generations ate a specific food.. Wouldnt you think that you should be eating that type of food or at least that ratio of food?
Why fight your genetics is what im saying?

Dr. Weston A Price, a known dentist, traveled the earth and studied the diets of isolated "primitive" peoples. "Traveling worldwide, Dr. Price found that beautiful, straight teeth, freedom from decay, stalwart bodies, resistance to disease, and fine characters were typical of primitives on their traditional diets."

heres a short read. the last paragraph was pulled from the beginning of the site. http://www.ppnf.org/catalog/ppnf/price.htm
This study paved the way for metabolic typing. Obviously we are mixed people these days, especially in the United States. Mixed race, heritage, religion, etc.

Metabolic typing is simply a test to determine what part of the spectrum you fall on. Certain things that determine your metabolic type:
-Oxidative rate of foods
-Blood, urine, saliva pH
-Autonomic Nervous System dominance
-Blood type
-Body type

The online test are extremely accurate and the tests found in the book can give you a good idea.

Originally Posted by Glaive

Green vegetables (also grapefruit and some other non-green vegetables) are highly alkaline. There's absolutely no reason that a diet high in protein and fat needs to be unnecessarily acidic.

Great post! very easy methods for decreasing acidity levels. Most people would want to do it, they simply don't know how.

[jblaze4lif]

ive been sticking with a similiar diet to vaughn trues diet its been working great... getting pretty shredded

breakfast - 4 egg white + 2 yolk

meal 2 - 8 oz chicken + 1/4 cup almonds

meal 3 - 8 oz chicken + 1/4 cup almonds

meal 4 - 8 oz chicken + 1/4 cup almonds

meal 5 - 8 oz chicken + 1/4 cup almonds

meal 6 - 8 oz chicken + 1/4 cup almonds

pwo shake 1 cup milk + 1 scoop on whey

[DOMESKI]

Are you seriously doing this?

Bro you gotta be careful. Althought this is definately low carb, with a decent amount of fat and high protein, you arent getting a variety of nutrients. The only saturated fat you're getting is from egg yolk. I don't belive that is enough cholesterol to illicit optimal hormone production.

Looks like you have minimal amounts of omega 3 fatty acids in your diet as well.
There are no veggies in here either, so fiber is severely lacking.
This looks like a diet that you would find in the week or 2 leading up to a bb contest.
Definately not health promoting, regardless of your background/metabolic type.

From a macro nutrient standpoint - you probably are at 60% protein/40% fat with trace amounts of carbs. or maybe you're around 75%/25%. At the very most, your carbohydrates are only making up 5% of your daily caloric intake.

Only from a ratio standpoint...this could work pre-contest but only for a few weeks, however the specifics that make up that ratio are pretty off man.
I'm sure it'll take the bodyfat off and possibly maintain or even build some muscle, but think about essential vitamins/minerals that your body needs for all the regular metabolic processes. Fiber is necessary for proper formage of bulk and excretion. Yes you can substitute all these things will supplements but your body will function at a much higher level if you use whole foods to reach your nutritional requirements.

At the very least (while still keeping at a ketogenic diet and caloric deficit), increase your intake of vegetables. Specifically greens such as broccoli/spinach and I would also eat a lot of dark lettuce. Use more than 2 egg yolks a day. 4 yolks a day would assure that you are receivin genough cholesterol for proper hormone synthesis. At a few meals, use flax oil or flax seeds or fish oil. Substitute 1 or 2 of those chicken breasts with salmon fillets or other fish that are rich in omega 3.

right now your omega 6 intake is through the roof and you have absolutely no vegetables. Change those 2 and I think you'll show marks improvement in your overall health and well as reach your bodybuilding goals more effectively.

Side note - from Mercola - "If one is more of a protein type their vegetables would also be oriented more towards lower potassium varieties, like cauliflower, green beans, spinach, asparagus, mushrooms, celery and avocados. Regular lettuces and typically wonderful vegetables like collard greens, kale and Swiss chard are far too high in potassium for protein types and will tend to cause biochemical imbalances."

Originally Posted by jblaze4lif

ive been dieting stickingg with a similiar diet to vaughn trues diet its been working great... getting pretty shredded

breakfast - 4 egg white + 2 yolk

meal 2 - 8 oz chicken + 1/4 cup almonds

meal 3 - 8 oz chicken + 1/4 cup almonds

meal 4 - 8 oz chicken + 1/4 cup almonds

meal 5 - 8 oz chicken + 1/4 cup almonds

meal 6 - 8 oz chicken + 1/4 cup almonds

pwo shake 1 cup milk + 1 scoop on whey

[BuckeyeMuscle]

My body reacts VERY well to low carb diets....I'm getting ready to go on the Palumbo diet, or a slight variation of it here soon.

[Rodzilla]

alpha-yohimbine

[DOMESKI]

Originally Posted by Buff Biceps Buckeye

My body reacts VERY well to low carb diets....I'm getting ready to go on the Palumbo diet, or a slight variation of it here soon.

I tried it for about 2 months. the carb intake is so low. Definately works for some people but I did better with slightly higher carbs. Stayed fuller, stronger, was in much better shape mentally.

Originally Posted by Rodzilla

alpha-yohimbine

ahhhhh ok. I'm not much of a fan, makes me jittery and feel some anxiety. Good for fat burning though.

[BuckeyeMuscle]

Originally Posted by DOMESKI

I tried it for about 2 months. the carb intake is so low. Definately works for some people but I did better with slightly higher carbs. Stayed fuller, stronger, was in much better shape mentally.


.

Last summer I did diet similar to the Palumbo diet, and I used SizeON intraworkout. It was pretty cool because when your eating so low carb you feel/look pretty flat, but then when your drinking the SizeON you literally blow up.

[DOMESKI]

Originally Posted by Buff Biceps Buckeye

Last summer I did diet similar to the Palumbo diet, and I used SizeON intraworkout. It was pretty cool because when your eating so low carb you feel/look pretty flat, but then when your drinking the SizeON you literally blow up.

Problem with size-on is the 30g of carbs, 15g from sugar.
thats almost enough to completely throw your diet off. Definately getting close to the point of coming out of ketosis. Body will get confused what to use for energy.

however, if I was doing a palumbo style diet, i'd probably want some size-on post workout as well. I like a little carbs....shiiiiiiiit!

[BuckeyeMuscle]

Originally Posted by DOMESKI

Problem with size-on is the 30g of carbs, 15g from sugar.
thats almost enough to completely throw your diet off. Definately getting close to the point of coming out of ketosis. Body will get confused what to use for energy.
!

I used the SizeON on for exactly that reason. Being carb depleted, the carbs in the SizeON intraworkout made for some SICK pumps. Honestly I thought it would throw my diet off too, but it didn't at all. I still shredded weight pretty quickly. Granted, I wasn't going for a pure keto diet...so obviously it wouldn't be a good choice for those who want to be in ketosis.

[kincaid82]

I am defiantly going to follow this thread, trying to learn as much as i can about better dieting. I have always been a "mass monster" , i ate whatever i wanted, and trained big and heavy. Now i am looking to change my life style, and work towards changing my over all body composition and my symmetry or lack there of.

[TheUnlikelyToad]

Originally Posted by DOMESKI

Problem with size-on is the 30g of carbs, 15g from sugar.
thats almost enough to completely throw your diet off. Definately getting close to the point of coming out of ketosis. Body will get confused what to use for energy.

Depends on tha rest of your diet, plus intra-workout is different. I still pissed ketones after each workout.

[DOMESKI]

Originally Posted by Buff Biceps Buckeye

I used the SizeON on for exactly that reason. Being carb depleted, the carbs in the SizeON intraworkout made for some SICK pumps. Honestly I thought it would throw my diet off too, but it didn't at all. I still shredded weight pretty quickly. Granted, I wasn't going for a pure keto diet...so obviously it wouldn't be a good choice for those who want to be in ketosis.

very good point! I used to take some waxy maize with my post workout protein (between 15g and 30g). Funny thing with keto type diet is that when you are allowed carbs, you want them to really count. The waxy maize was nice for increasing glycogen stores, but you're craving carbs...it doesnt do much for filling the need. I always used Ezekiel bread (which is sprouted grains, no flour, low glycemic, slow digesting). I'd eat 1 or 2 slices and it would taste like a small piece of heaven. You really appreciate your carbs when you aren't allowed any. lol

Originally Posted by kincaid82

I am defiantly going to follow this thread, trying to learn as much as i can about better dieting. I have always been a "mass monster" , i ate whatever i wanted, and trained big and heavy. Now i am looking to change my life style, and work towards changing my over all body composition and my symmetry or lack there of.

I hope the info posted here will help you. Looks like you know what you're doing when it comes to putting on mass. Congrats are having much success in that area, you look big as hell. You've got it right in that cutting is a whole new ball game. Its great that you made the decision to try something new. Gotta tell you to simply stick with it. Like putting on mass, there are always obstacles to overcome. It may not feel natural bein in caloric deficit but I've got faith that you'll pull it off.

Don't get distraught. Ask as many questions as you'd like and hopefully we can help you achieve your goals! Good luck!

[DOMESKI]

Originally Posted by TheUnlikelyToad

Depends on tha rest of your diet, plus intra-workout is different. I still pissed ketones after each workout.

So you would use carbs for intraworkout and keep them as practically nothing the rest of the day?

How many grams a day was an optimal range for you to still stay in ketosis?

[BuckeyeMuscle]

Originally Posted by DOMESKI

You really appreciate your carbs when you aren't allowed any. lol

Thats the truth! The first two weeks into my low carb diets are torture. I crave anything and everything. But after that two week hump its not too bad. But that cheat meal once a week is heaven.

Originally Posted by DOMESKI

So you would use carbs for intraworkout and keep them as practically nothing the rest of the day?

How many grams a day was an optimal range for you to still stay in ketosis?

Yes, use the carbs intraworkout, and basically nothing the rest of the day. That is how I do it anyway. Its a little odd, and against a lot of the "low carb diet rules" but I've found that it really works for me.

[TheUnlikelyToad]

Originally Posted by DOMESKI

So you would use carbs for intraworkout and keep them as practically nothing the rest of the day?

How many grams a day was an optimal range for you to still stay in ketosis?

That's going to be very individual and dependent upon genetics and carb sensitivity. If you are that worried, I'd suggest using some Anabolic Pump pre-workout.

I diet using a modified TKD/CKD hybrid.

[DOMESKI]

Originally Posted by TheUnlikelyToad

That's going to be very individual and dependent upon genetics and carb sensitivity. If you are that worried, I'd suggest using some Anabolic Pump pre-workout.

I diet using a modified TKD/CKD hybrid.

no no no, I was just asking what you do? I'd like as many people as possible to post their diets and what works for them. I know many people are checkin gthis thread for tips on dieting. You seem to have had success, so feel free to share.

My diet is not keto but still could be considered low carb. I make excellent gains in muscle and keep bodyfat low. I drop overall calories when I want to decrease BF.

I've used P-slin in the past with some success. http://forum.bodybuilding.com/showthread.php?t=6230891
how to dose if you are on a low carb diet.

AP looks even better for people who like to stay under 100g. perfect for 3 meals of 25-30g.

EDIT - UnlikelyT...you suffer from cerebral palsy? just saw your pics and that magazine with Lee Priest

[Pirates07]

Im doing keto now with great results! I just started 10 days ago and my macros are 60% fat, 35% protein and 5% carbs 6 days a weeks. Just did my first carb load all day yesterday and my final macros were 10% fat, 35% protein, 60% carbs. Basically I switch the fat calories for carbs cals one day a week. I feel good so far!

Just thought Id share.......

[DOMESKI]

Originally Posted by Pirates07

Im doing keto now with great results! I just started 10 days ago and my macros are 60% fat, 35% protein and 5% carbs 6 days a weeks. Just did my first carb load all day yesterday and my final macros were 10% fat, 35% protein, 60% carbs. Basically I switch the fat calories for carbs cals one day a week. I feel good so far!

Just thought Id share.......

Thanks for sharing! Hope it continues to work and your transition was easy!
Very similiar to the anabolic diet eh? High fat, mid-high protein, extreme low carbs with a carb re-feed on weekends? seen that article?

go to t-nation and do a search for "Eat like a man". hehe

What do you notice physically? body comp wise?
Also energy in the gym..strength/endurance?
what style training? low rep?

[BuckeyeMuscle]

What is everyone's thoughts between the Palumbo Diet and the Cut Diet? I'm trying to decide which to use for contest prep. Anyone whose used both?

[2X-eed]

Great thread, dome. I think you are quicky becoming one of my favorite Jews @ bb.com.