Exercise and Keto

[2befit]

I feel I have a solid grasp on the dietary aspects of keto now Ihave a few question to you experts on the workout part.

Lets start with my stats, former dancer who was in great shape, three kids later and a case of lupus/fybormyalgia, very weak lower back due to scoliosis, and avascular necrosis of the right lower pelvis, I am a blob. 5'5" 189 pounds aprox 36% body fat. I will be working out at home and would like to incorperate pilaties in to the routine as well to strength my core and lower back area. My fat is spread pretty much evenly all over and my main goals are fat loss and total body makeover. I want to be long and lean like a dancer and would like the exercises I do to help build that.

So what I'm asking is could someone help me with a possible routine to acheive these goals as soon as can be? What I was thinking was this. Let me know.

Cardio 5x's a week three being hit two being longer lower intensity
Pilaties for back and core 30-40 mins 3x's a week
Weights two days upper/two days lower
one extra day for extra butt sculpting

Second question would also be how many exercises do ya'll think per body part? How many sets/reps for what I am trying to acheive??
Thanks all

[Eileen]

I'd love to be able to give you a definite answer, but it really depends on your body and your diet and a lot of other things.

As a former dancer, you should know your body pretty well, and have a good idea of what it takes to get back into shape. It sounds like you have thought out what you need to do very carefully.

The only thing I'd suggest is that you go a bit heavier on the weights than you did when you were dancing. You've got different priorities now and you need to make the most of your lifting sessions. On keto, you'll probably find that you start to run out of energy around 45 minutes or so, so make the most of your time before then with heavy compound lifts. Especially when you are doing legs, stick to things like squats, lunges, stiffleg deadlifts,step-ups etc, and don't worry about those silly abductor machines.

[Kozak UPA]

"and don't worry about those silly abductor machines."

Haha, I second that.

[2befit]

Thanks all.

I have a huge problem with over doing things in the begining. I want to try and avoid that. I also have a issue with needed to do a lot of cardio to feel like I'm losing weight (crazy huh?). Would the amount of cardio I plan on doing (5x's a week) hurt my fat loss if I were to keep it around 20-30 for hit and max of 45mins for the other two sessions? Also the cardio I will be doing will be kickboxing, step aerobics, and iterval training aerobic dance. I can't stand anything else. Would these forms of cardio be okay for this plan?

Another question would be about how many time a week is best to hit each body part. My plan was to get each part twice for the week three times for butt and core. Any objections on that plan?

Lastly is I want to carb up for one day only rather than the two days. So would starting the carb up Saturday morning after a full body circuit workout be okay? Do I need to eat carbs, high fructose carbs, one or two hours before the work out? How soon after the work out can I start carbing up? Do I need a PWS after the depletion workout? Can I do two sessions of cardio on Sunday to get me into ketosis quicker?
Thanks all

[jaim91]

Thanks all.

Another question would be about how many time a week is best to hit each body part. My plan was to get each part twice for the week three times for butt and core. Any objections on that plan?

Lastly is I want to carb up for one day only rather than the two days. So would starting the carb up Saturday morning after a full body circuit workout be okay? Do I need to eat carbs, high fructose carbs, one or two hours before the work out? How soon after the work out can I start carbing up? Do I need a PWS after the depletion workout? Can I do two sessions of cardio on Sunday to get me into ketosis quicker?
Thanks all

- Youd be ok with hitting the bodyparts twice per week, like normal.
- As long as your depletion workout as on the same day as your carb up, you're gold
- You don't NEED to eat carbs before. If you do, you may not be as depleted as if you were to NOT eat carbs.
- Have a PWO shake right after the workout, then the carb up meal 1.5 - 2 hours after that.
- Most people do tons of cardio after their carb up day to help them. It is beneficial

[2befit]

jami,

I was hoping you would reply. I have been scoping on here for a while and saw many of your post and you give great advice. Plus your pics. are amazing!!!! Ripppppppppped!!!

I want to be like you shape. Hard compacts and cut!! I don't want to be big but more like Rachel Mclish or a little smaller that Monica Brant in the arms. Thanks for the help.

Could you check outmy meal plan?

bk-two eggs plus slice cheese half pepper
snk-cheese stick and 2 0z ham slices
workout
PWS with 10grms or 20 grms (which would be better?) dextrose
lunch-tuna with mayo salad with lots of veggies and tbsp of ranch
snk-ham slices or 2oz chicken slices
Dinner-6oz meat, sauted peppers and onions, salad with tbsp olive oil and viniger.
Kickboxing Class
Bed.

Now not sure about the macros but just wanted to see if I was on the right track for types of foods.

Could I do bacon or sausage a few times a week too?

I'm shooting for 1500 cals on days with weights and cardio and 1300 on cardio days only.
On carb up day I'm shooting for around 2000 cals.
Let me know thanks

[jaim91]

jami,

I was hoping you would reply. I have been scoping on here for a while and saw many of your post and you give great advice. Plus your pics. are amazing!!!! Ripppppppppped!!!

I want to be like you shape. Hard compacts and cut!! I don't want to be big but more like Rachel Mclish or a little smaller that Monica Brant in the arms. Thanks for the help.

Could you check outmy meal plan?

bk-two eggs plus slice cheese half pepper
snk-cheese stick and 2 0z ham slices
workout
PWS with 10grms or 20 grms (which would be better?) dextrose
lunch-tuna with mayo salad with lots of veggies and tbsp of ranch
snk-ham slices or 2oz chicken slices
Dinner-6oz meat, sauted peppers and onions, salad with tbsp olive oil and viniger.
Kickboxing Class
Bed.

Now not sure about the macros but just wanted to see if I was on the right track for types of foods.

Could I do bacon or sausage a few times a week too?

I'm shooting for 1500 cals on days with weights and cardio and 1300 on cardio days only.
On carb up day I'm shooting for around 2000 cals.
Let me know thanks

I will reply...but ONLY because of your compliments, not because I'm a nice person...KIDDING!

Alright
1) Enter your macros into fitday.com, that would help both you and I get a sense of where you are and where you're headed.
2) 1300 seems very low to me. Is that how many calories you've always taken in?
3) What are your goals? Set a specific weight and bf, that might help
4) Also take into account workout plan. Diet is most it, but training does account for a lot of your progress on this diet.
5) On carb up day, it's not about cals, but about carbs. Have you seen man2xk's ckd calculateor?
6) Bacon is ok, but I'd be weary of sausage because of the nitrates and fake processed stuff inside.

[2befit]

Okay you wanted macros here they are. Just a sample of what I eat. Now I do tend to eat more veggies but I've had a hard time getting nice fresh ones and I don't eat cooked veggies unless they are peppers.

BK-2 eggs with 1.5 oz cheese 308 cals 23 ft, 13 protien, 3carb

PWS-25protien 10grms dextrose from smarties candy

Lunch-Tuna with 2tbsp mayo 392 cals, 23 ft, 43protien, 1 carb

Dinner-Shrimp Scampi with garlic, peppers, butter and olive oil-417 cals, 38 ft, 12 protien, 9 carbs

Total ratios for the day are Fat 66%, Protien 30%, carbs 4%.

How does this look?

Also in order to speed up fat loss would it be okay to do two 20-30min aerobic sessions on everyday but carb load day? Let me know thanks all.

[Eileen]

Macros look bang on, well done. The only thing I'd suggest is that you drop the pepper and eat more broccoli or spinach or kale or other leafy green veg. More veggie bang for your buck (or carb). See if you can find something you can stomach.

What are your total cals for the day?

Yes, you can do more cardio if you want, just don't do so much you ruin the effect of the work you put in lifting.

[2befit]

I do like broccoli just raw. I love peppers though so it's worth the extra carbs for me. It is almost like candy when I saute them up just right....yummmmmmmmm.

Calories equal aprox 1100 or so. A little low but it leave room for error and snacks later in the night if I end up hungry (which I do in the begining of dieting like this) I would say on average I will be aming to consume around 1300-1500 depending on if it is a weight training day or not.

I have another question though for all of you smarties here. Would an atkins type diet be better for me since I have a large amount of fat to lose (aprox 40 pounds of fat to be around 17-19% bf)? What do ya'll think? I could also follow this plan and only carb up when I'm feeling weak in my lifts right?

With the amount of fat I have to lose (and taking into consideration it has been a while since I've done any training) would a full body routine be better than a split at least for the first 4-6 wks? Also I've read about newbeies being able to gain just as much strength with one set as others would in three sets. What are ya'lls thoughts on this concept? Thanks

[2befit]

How would the body for life workout program be with this way of eating? I want to give that program a shot because it seems to of had great results. I just wanted to know if it is a good workout for a semi newbie? Thanks

Also I realy want to revamp my legs/rear end the most. Would this program be the best?

Is a depleation weight workout required on Saturday. Couldn't I do aerobics instead that way it wouldn't interfear with the BFL program?

[Eileen]

Body for life seems to involve an awful lot of hardship for a relatively short period. CKD is easier to manage in the long term, and doesn't need twice daily workouts.

If you have a lot of fat to lose, you can either carb-up but keep it very clean and short (say eating 10% above maintenance for 12 hours), or you can do TKD, where you eat a small carb meal before and after weights workouts, and no carb-up.

I think you'd struggle to work out as hard as you need to on pure Atkins. If you have a slack week or get injured etc, then stick to basic Atkins until you are working out again.

The idea of the depletion is to get rid of all the glycogen in the muscles so that the carb-up supercharges them. Aerobics won't do that, though an aerobic session followed by lifting would.

Horses for courses, some people do better with splits, others with full body. Considering your goals, I'd make a point of including plenty of squats, deadlifts, lunges, stiffleg deadlifts, bb rows, step-ups etc. They'll increase your calorie burn, and your lean mass the best.

[2befit]

Great!!!

I now feel ready to start my battle of the bulge. Thanks to all who have answered and good luck to you all.