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actually you can stay on a keto diet year round. You up the fats and protein to bulk and then cut again. it is really simple. I sent a few articles in but they are in the wrong format so they should be on this weekend about bulking and all,
as for creatine, you can use it but it doesn't make sense due to the amonut of creatine in the meats ou will consume. So jsut use it on your carb up days.
cant wait to read them
i was on the internet too much and i found this site informative so i decided to post it
[url]http://www.insulin-pumpers.org/howto/pfandbs.html#toc4[/url]
i need help.....i am planning to go on a keto diet but i dont know where to start..
i work out 4 days a week, and my workout consists of high rep low weight weight training.
can some one help me with setting up a keto program??
thanks alot
[QUOTE][i]Originally posted by replay_boy [/i]
[B]i need help.....i am planning to go on a keto diet but i dont know where to start..
i work out 4 days a week, and my workout consists of high rep low weight weight training.
can some one help me with setting up a keto program??
thanks alot [/B][/QUOTE]
There is alot of info on keto on this site as you may have already seen. If not, use the search button and read. There quite a few keto heads here and if you ask specific questions, you will get specific answers.:)
a place to start........[url]http://www.bodybuilding.com/fun/dorian6.htm[/url]
PEACE
I've been gaining alot of mass lately, very little fat but some. I'd like to get my abs back in check. I'm going to try this diet I will explain in 1 sec. It's a keto diet slightly modified. It's kind of phucked up nutrition wise but but I take plenty of vitamins, liver tabs etc... and I will only be on this for 2 weeks.
I'm close to 220 right now 5'9" probably 10-11%bf. I will be eating a (please don't laugh)... string cheese diet. I've found that a certain kind of string cheese provides the exact amount of nutrients per certain # of sticks that I will ideally take in on a keto. In the past I've wavered a bit in the tightness of my keto diets. with this there is no meal prep. I will be using appetite suppresants to help with that. I will take 6 servings a day each w/ 35g protein, 22g fat, & 7g carbs. This provides a total of ~2200 kcals a day. On top of this I will be using a pre-during-post workout shake which consist of 45g whey (various forms) 5g glutamine, 85g carbs (50/50 dextrose/malto) 5 g creatine all taken w/ 3-600mg ALA (haven't decided yet, probably 600mg though). This is much fuller on the workout carbs than most diets, similar to an animalbolics diet though there won't be a special 2nd post workout meal. I plan to up the cardio a bit too. I will be taking the following supplements also:
multi
creatine
tricuts (PPA, yohimbine etc)
caffeine
maybe guggul (depends on when my order arrives)
liver tabs (1 w/ each meal)
UA (before bed 250mg)
T2
zinc gluconate of course
I feel if I follow this diet exactly as planned I should make very quick and signifigant progress without loss of lean mass.
My workouts will stay the same as always, 2 on 1 off, a simple 2 day split (do not criticize my routine, It works for me) and aprox. 3 short bouts of cardio per week.
BTW don't preach to me about limiting my sources of food.
the thing that i dont really get is....when you say eat fat, what do you mean?? what kind of food is ideal for this kind of diet.....
[QUOTE][i]Originally posted by Manteca [/i]
[B]I will be eating a (please don't laugh)... string cheese diet. I've found that a certain kind of string cheese provides the exact amount of nutrients per certain # of sticks that I will ideally take in on a keto. ..............
.......I will take 6 servings a day each w/ 35g protein, 22g fat, & 7g carbs. This provides a total of ~2200 kcals a day. [/B][/QUOTE]
Manteca,
Would you mind sharing the string cheese you've found that has that makeup of nutrients?
I'm always looking for things to make keto even easier when life/work gets busy. Convienence can ge the key for many.
I like your plan and I wish you a great success on it. It looks damn sound to me. I think you covered all your bases nutritionally and as far as supps go.
PEACE
I was looking around [url]www.bodybuilding.com[/url] the other day, and they have a whole line of 'keto' products, different foods that are really low in carbs and supposedly taste pretty good. Has anybody tried these? Do they taste any good at all? Are they worth the cost? I'm interested in a keto diet, and was wondering if these might help me cut down my carbs. Thanks alot.
sargento, it cost me about 6 bucks a day to eat. Very reasonable. In the future I might drive to sams and see if I can get a big pack there. The cheese has per 28g (1 stick) serving 5g fat, 8g protein & 1g carbs. It's a little low on the carbs but not too much. Its hard to ask for better. In the end I decided on taking 4 sticks 6X per day. That mean 20g fat, 32g protein & 4g carbs. I am not worrying about carbs being so low since overall their small presence in each meal is offset by the huge amount of post workout carbs. I am expecting alot from this diet. So far it has been very easy to follow. The fat really is very filling despite its' density. I am not hungry at all.
[QUOTE][i]Originally posted by replay_boy [/i]
[B]the thing that i dont really get is....when you say eat fat, what do you mean?? what kind of food is ideal for this kind of diet..... [/B][/QUOTE]
beef, chicken, cheese, pork, basically all meats. You need to take in alot of fat but with very very little carbs. Sounds odd at first but the science behind it is sound and the effects well studied. Ketogenic diets are quickly becoming considered the most effective fat loss diets out there. The kind of fat is of little consequence.
i definately agree. i've only been doing this now for 2 weeks and my appetite, which is usually ravenous (and i mean RAVENOUS) has just gone. normally i eat from 7 to 9 times during the day and on this keto diet i'm struggling to put away 5 meals plus my post-workout shake.today was my last day of carb-up and i ate 3 small meals.oats.pancakes and pasta and now i'm off to bed.i'm going to spend the next 2 weeks fine tuning this as i haven't been watching calories at all.i'm also going to buy a big freezer and stock up on meat,chicken,mince etc.Richie
thanks alot....what about this carb up day that i keep on reading about? can u hook me up with some info on it..........thanx
Fitnessman, Chi, or other Keto experts,
I am 195 lbs., 6' 1'', For a cutting keto diet I understand that you must go 10 cal per lb of body weight but I have adjusted my diet for 1900 cal., (allow room for error). wondering if you could critique my diet and see if anything needs to be fixed. Thanks.
Avg. per Meal Split (271 Cal, 29g P, 6g C, 15g F)
Meal 1
1 Lean Turkey Burger
1 slice of Cheese
12 leaves of Lettuce
Meal 2
1 Lean Turkey Burger
1 Tbsp Peanut Butter (regular not natural)
1 slice of Cheese
Meal 3
1 Tbsp Peanut Butter
2 oz. Turkey
1 cup Broccoli
1 Whole Egg
Meal 4
1 oz. Mixed Nuts
6 Egg Whites
Meal 5
1 Lean Turkey Burger
1 slice of Cheese
6 leaves of Lettuce
Meal 6
1 can of Tuna in water
1 Tbsp Mayo
1 cup Broccoli
Meal 7
1 can Tuna in water
1 Tbsp Mayo
12 leaves of Lettuce
Daily Total = 1900 Cal, 200g P (42%), 41g C (8%), 107.5g F (50%)
P / W Shake (not counted in daily total)
1.5 Scoops of Protein
8 oz. Minute Maid Fruit Punch (31 g of carbs, all sugar)
P / W Total = 315 Cal, 31.5g P, 38.5g C, 3.75g F
Also,
1. When you talk about consuming 50 g of carbs is that 50 g of carbs after fiber has been deducted or before?
2. When going on a Keto split of 2 weeks Keto and 1 week Carb does this mean strict 14 days of keto with no cheat days and then 7 days carb (60% C, 30% P, 10% F while still keeping same 1900 cal intake), then repeat, etc.?
3. When on a straight keto diet (not cycled like above), would it be more beneficial to restrict cheat days until you feel that you needed one, or is it necessary to have a cheat day once a week for insulin spike reasons?
3. Fitnessman, I read on an earlier post that you were on Lipoderm, I was wondering if you experienced any water retention because of the yohimbine hcl, even while on keto?
4. Would taking Chromium on a keto diet be beneficial?
5. At 195 lbs., what would be the recommended dosage of ALA on cheat days, and is it taken all at once, or split up over say 3 servings?
6. I heard Fitnessman, mention green tea extract while on keto, I was just wondering what was the purpose of it, extra fat burning properties?
Sorry about the long post, I just wanna try and get a hang of this keto thing (its pretty intriguing), and try and do it right the first time. Thanks again.
Thanks manteca,
I think I'll incorporate this string cheese next keto. :D
Starting in a few weeks.
I'm actually considering staying keto for most of the rest of the year. Though I will probably go a few weeks here and there out of ketosis (just out of ketosis, still lower carb).
I'm planning on going a month or two and then having blood work done just to confirm first hand what I already know.
PEACE
i got the damn ketosticks and its been 2 days of no carbs...why am i still not in ketosis? mabey im reading it wrong
well first of all you need some carbs just a low amount
bad breath, bad smelling urine are signs of ketosis, it takes time to deplete your glycogen levels
[QUOTE][i]Originally posted by HeavyLifta [/i]
[B]well first of all you need some carbs just a low amount
bad breath, bad smelling urine are signs of ketosis, it takes time to deplete your glycogen levels [/B][/QUOTE]
Heavylifta is correct. Depending on your training, it may take a few days to deplete the glycogen stores. Maybe you have a huge storage of glycogen. LOL.
Give it a few more days. Watch for hidden carbs like glycerine.
Count all those carbs man, they can add up quick.
PEACE
i cant wait til friday so i can carb up, im dying for this mad good burrito i make with cheese, breaded chicken and ranch sauce hmmm lol
despite taking in 85g carbs post workout and having one carb heavy cheat meal I am in ketosis. I am taking ALA. Only trace amounts of ketones are present. Despite this diet I have actually gained a small amount of strength. I'm still not hungry. I'm down about 7-8lbs from water mostly.
Manteca,when and how much ALA are you using? i've been using it on weekend carb-ups but i have a stockpile of it so i was thinking about sqeezing it into my week day keto meals as well.Richie
today im carb loading and i did cardio in the morning, im going to workout in the afternoon and ive eatin around 120 gm of carbs and i eat 270 during the whole carb load, after i workout does the 120 gms of carbs leave and that i have to eat them again or do i finish the rest of 150 gm of carbs to get 270?
I have been spiratically using my ALA thoughout the day averaging probably 900-1200mg, I usually take 1 or 2 caps before a workout since it is so carb heavy. I also like to take w/ my fat burners.
i am on my third day of keto and i dont know if my body is in ketosis or not, it seems like my body is gaining more fat, i am taking flax oil, and work out 4 days a week,
can anyone tell me where im going wrong
well tell us how much you how many calories youre taking in, percentages, cardio etc... then we can help
When on a keto, does it matter the type of nuts or peanuts you consume? Are some better than others, almonds vs. pistachios etc., ?
this is what i have been eating
7:00am - 3 eggs with one tbsp. cheeze whiz, and 3 sausages
10:00 - 2 eggs and 6 slices of bacon
12:00pm - a can of tuna w/ chopped celery and 2tbsp. miracle whip
(workout)
2:30 - low carb whey protein shake and one tbsp. of flax oil (24grms of fat)
4:00 - 2 celery sticks w/ light peanut butter
6:00 - 8 oz top sirloin
on friday i worked out my shoulders and walked for 30mins on the treadmill, keeping heartrate at fat burning zone 135bpm
about the only thing i'd change is by adding juice to your post-workout shake and definately don't have the flax with it as it will slow down absorbtion too much. this is when your body needs nutrients fast so just having whey in juice seems to work for me and tides me over till i get home and have a huge steak covered in mayo.......mmmmmm!!!Richie
ok thanks.....but with my protein shake i mix it w/ orange juice and fresh strawberries, when should i take the flax oil?? and do i have to do alot of cardio because id rather lift, i really enjoy lifting but not cardio
i'm doing cardio 3 or 4 times a week for health benefits only as i'm actually happy with the fat loss that i'm getting at the moment.if you need to drop fat a bit quicker just go for a walk for an hour 3 or 4 times a week. my fat loss started slow but seems to be picking up the longer i go. i'm just experimenting at the moment (and having a lot of fun to!!) i train about 2 hours after breakfast (usually bacon,eggs, cheese & a spoon of olive or flax oil) then a post workout shake then it's just meat,chicken,eggs,cheese with mayo or full fat dressings and then throw in some broccoli or salad mix.you could have your flaxseed oil with any of these meals as well just not after your workout.i don't know if i should be giving advice but this is what i'm doing and i'm maintaining my weight,getting stronger and the fat loss is noticeable.Richie
thanks alot man........you've been alot of help
replay_boy, if this doesn't work for you then just play with certain foods (protein & fat) and find what sits good in your stomach and what doesn't and work out an eating plan around that. i posted somewhere before that my usual intake of food was split over 8 or 9 meals sometimes. since i've been doing the keto diet i'm having problems putting away 5 meals and even the quantity of food per meal has decreased. also if you're not using an E.C.A. stack then you may want to during the week but never on carb-up days (weekends)nothing fancy just a supp with mahuang & caffeine. Metobolift or Ripped Fuel by Twin Labs is a good choice and most things by TwinLab are standadised so you know what's on the label is in the bottle.don't get too stressed if it's not working just yet but it'll happen. just be patient.good luck.Richie
today i just purchased hydroxycut, i am planning to start using it tomorrow w/ my keto diet, like the fat around my waist is really soft, softer than it was 2 weeks ago...but tomorrow is my carb up day.....so should i start it on wednesday then????
hydroxycut is a good choice. i really found it cut down my craving for carbs but the keto diet is doing that for me anyway.DON'T use it on your carb-up day.enjoy!!if you're not already, you should take a multi every day as well.maybe add 500 -1000mg of alpha lipoic acid with each carb-up meal.Richie
thanx...i cant wait till tomorrow, its my carb up day..im gunna enjoy.....thanks alot for the info.
it has been alot of help
500-1000mgs??
isnt there only 50mg in a capsul...so i gotta take 20 of them???
[QUOTE][i]Originally posted by replay_boy [/i]
[B]i am on my third day of keto and i dont know if my body is in ketosis or not, it seems like my body is gaining more fat, i am taking flax oil, and work out 4 days a week,
can anyone tell me where im going wrong [/B][/QUOTE]
I find I look much higher in BF when on a keto, the benefits are not seen in many until after the diet is over. The reason for this is because when your muscles are depleted of glycogen all of the water that glycogen is holding in the muscles is also released. This 7-8lbs I lose in the first few days is almost all from muscle. It leaves me (or anyone else) looking very flat, almost deflated. After a good run of keto once you carb up you will look better than ever. Just have to ignore the way your body looks while your on it and focus on the positive effects to come.
kool........how long is the diet supposed to go for????
Manteca,have you tried increasing your fats? from what i can gather your body will go after protein (muscle) if the fat in your diet isn't high enough.last night i had 5 heaping spoons of peanut butter and 2 spoons of flax an hour before bed and this morning trained great (after several trips to the "mens room")and even feel quite full.i also smother all my meat with mayo and have cheese & olive or flax with them as well.i mentioned above that i'm holding my weight and there is noticeable fat loss as well. i seem to flatten out quite a bit towards the end of the week so i'm going to have a large pasta meal with some ALA after Wednesdays workout this week and see how i feel then. i think Chi_Town mentioned doing this.Richie
[QUOTE][i]Originally posted by Richie [/i]
[B]i seem to flatten out quite a bit towards the end of the week so i'm going to have a large pasta meal with some ALA after Wednesdays workout this week and see how i feel then. i think Chi_Town mentioned doing this.Richie [/B][/QUOTE]
Hey Richie ("The Thunder from Down Under"),
Actually, it was fitnessman's . Credit where credit is due.
He was telling me in a thread about his carb ups and that he liked to do a pretty much just carb meal(complex) and that gave him a huge lift and pump. LOL
I'm having pasta tonight myself.
Back on keto in a week. :D
PEACE
[QUOTE][i]Originally posted by Richie [/i]
[B]Manteca,have you tried increasing your fats? from what i can gather your body will go after protein (muscle) if the fat in your diet isn't high enough.last night i had 5 heaping spoons of peanut butter and 2 spoons of flax an hour before bed and this morning trained great (after several trips to the "mens room")and even feel quite full.i also smother all my meat with mayo and have cheese & olive or flax with them as well.i mentioned above that i'm holding my weight and there is noticeable fat loss as well. i seem to flatten out quite a bit towards the end of the week so i'm going to have a large pasta meal with some ALA after Wednesdays workout this week and see how i feel then. i think Chi_Town mentioned doing this.Richie [/B][/QUOTE]
My diet is fine, if you do keto right you will lose weight immediately, it is normal, remember each gram of carbs in your body attracts 3g of water. Say for example you burn off all your glycogen and it is 300g, you should also lose 900g of water making 1.2kg total. My point is if you are in ketosis you will not carry as much water in your muscles
i dont think im doing it right........cuz i havent lost weight immediately, but today i just started hydroxycut w/ my diet, so hopefully id lose some........
so instead of a carb load you have one meal with loads of carbs?
hey Chi_Town, i had a mini upper body workout yesterday(Wednesday) (low-incline press 5 x 20, front pulldowns 5 x 20 then 6 exercises for shoulders,heavy & light & 30 minutes of cardio) had my usual shake then about 90 minutes later had a HUGE bowl of pasta with 1000mg of ALA, had a hot shower and the way my body filled out over the next few hours and at work last night was enough to tell me this keto is the diet for me. amazing!!!!
HeavyLifta,i train around 9:00a.m. and this week so far i trained my upper body over Mon,Tue & Wed,had 1 carb meal,Thusday off and Friday A.M. hit the legs hard with maybe some cardio then carb up from Friday lunch (which would be post-workout) and all day Saturday then back to keto on Sunday breakfast.today is Thursday and my upper body feels really full just from the pasta yesterday. i also had 1000mg of ALA & 2 heaping spoons of creatine as well yesterday with my post-workout shake.Richie
Richie,
Great to hear your doing so good on keto.
I'm going back on this sunday and plan on staying on it most of this year, except for vacation and a few weekend celebrations. :D
Try to get your post workout shake in quicker after your workout. I thought many were nuts for saying you have to have that post workout shake immedately until I recently tried it. It really makes a difference. I actually notice a fast recovery like from yesterday's leg day, which I hit so damn hard that I thought they were going to fall off on the way upto bed last night. And I'm off pretty much everything except protein. It's my every 3-4 month detox, I do - LOL. I cycle everything except vits.
I agree about keto. It is amazing. (at least for me :D :D :D)
The older I get, the worse results I get from a diet based primarily on carbs. Oh, well we all live and learn. The older I get , the wiser I think I get. (at least as far as what works for me)
I need to use carbs with caution and to my advantage, Not with the recklous abandonment many youger guys do.
PEACE
Chi_Town,what i meant was i had my post-workout shake immediately after the workout (a habit i'm in now) with 2 spoons of creatine and 1000mg of ALA and then 90 minutes later had the pasta also with 1000mg of ALA.i've actually found the whole recovery process happens much faster. i'm getting sore the same night as my a.m. workout and the next day i'm pretty much recovered and ready to go again. i've got consistant energy during the day rather than the up & down that the carbs do to me and even my moods are quite steady.but the best thing is the fat loss and i'm just eating when i'm hungry and not counting calories at all yet.well,i got legs in the morning and then carb-up for a day and a half.woo hoo!!!Richie
:D:D:D
i always have a carb load from fri morning til sat afternoon is that enough or should i add carb meals cause i think my keto diets been slowing down, any advice?
somethings going on really wrong cause i know im in ketosis from the smell of my urine, but ive been stuck at 175 for 3 weeks and its really buggin me, any help?