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Re: Keto Confusion
[QUOTE][i]Originally posted by canadian steel [/i]
[B]
Height 5'8"
Weight 170.5
Breakfast
2 scoops EAS Simply Protein powder and 1/4 - 1/3 cup almonds
Lunch
1 hamburger with 2 slices cheddar cheese, 1 sm. apple
Snack #1
1 can tuna, 2 tbsp mayonnaise
Dinner
4 oz. grilled chicken, spinach salad, 2 tbsp caesar dressing
Snack #2
same as breakfast
Comments, critiques are much appreciated [/B][/QUOTE]
If I can offer up my humble opinion, I think the diet you've described is incredibly disiplined (and healthy), but is it enough protein to replace the missing carbs? I'm also wondering about the apple... do you eat that apple just before a workout? My understanding is that fruit will take you out of ketosis faster than you can say "excessive flatulence".
Anyway, looks good if you can actually stay in ketosis on it. btw, do you use ketostix at all? Cheers.
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[QUOTE][i]Originally posted by brandonb [/i]
[B]No, I haven't reached ketosis yet. Today is my 3rd day. I am trying to keep the calories around 1800 and still maintain high fat levels.
I calculated a meal plan for today and if i follow it, I will get:
1849 cals
151 fat
17 carbs
103 protein
74% - 23% - 3%
That is with 5 tablespoons of flax seed oil.
What do you think? [/B][/QUOTE]
Hey dude, I think that should get you into ketosis. What are your stats?
I'm trying two days of like 80% fat and zero carbs, straight after my carb up to see if I get into ketosis quicker. Also on these two days I take in 2000 calories and then when into ketosis I'll knock it down to 1800 calories and bring protein up to 40%. I'll let you know how I go, I'm currently doing my carb-up day, off to eat ice cream and pancakes!!!
I wouldn't stress about your calories too much, as I think the carb up should really bump your metobolism right up. I'm hoping to get some good results on my plan though, as in one week I consume three different sets of caloric intake.
Just my thoughts and what i'm trying anyways...
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[QUOTE][i]Originally posted by chrisg [/i]
[B]
Hey dude, I think that should get you into ketosis. What are your stats?
I'm trying two days of like 80% fat and zero carbs, straight after my carb up to see if I get into ketosis quicker. Also on these two days I take in 2000 calories and then when into ketosis I'll knock it down to 1800 calories and bring protein up to 40%. I'll let you know how I go, I'm currently doing my carb-up day, off to eat ice cream and pancakes!!!
I wouldn't stress about your calories too much, as I think the carb up should really bump your metobolism right up. I'm hoping to get some good results on my plan though, as in one week I consume three different sets of caloric intake.
Just my thoughts and what i'm trying anyways... [/B][/QUOTE]
Yeah, please let me know how that turns out. Anyway, I weigh 180lbs if that is the stat you are looking for.
Thanks,
-Brandon
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WOOOOOOOHOOOOOOOO!!!!!!
I just tried the ketostix for the first time....and I'm officially in KETOSIS!!! If any of you have used them, my color was between the moderate(40) and large(80) colors. I really didn't think I would be because I haven't consumed THAT much fat...only around 55% for the past two days, but I guess that's enough for me!!! Thanks everyone for your help!
-Brandon
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That's pretty high dude, are you drinking nuff water???
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[QUOTE][i]Originally posted by brandonb [/i]
[B]WOOOOOOOHOOOOOOOO!!!!!!
I just tried the ketostix for the first time....and I'm officially in KETOSIS!!! If any of you have used them, my color was between the moderate(40) and large(80) colors. I really didn't think I would be because I haven't consumed THAT much fat...only around 55% for the past two days, but I guess that's enough for me!!! Thanks everyone for your help!
-Brandon [/B][/QUOTE]
I'm jealous man. Seriously, it must be cool to be able to hit keto on such little fat. Very cool. Bump on what chrisg said tho'... if your urine was dark yellow, you're not drinking enough water (and cheating I might add - lol).
I kinda suspected you were in ketosis, especially when you mentioned your dreams :) Now go reward yourself with a big scoop of lard!
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Re: Re: Keto Confusion
[QUOTE][i]Originally posted by rinkjustice [/i]
[B]
If I can offer up my humble opinion, I think the diet you've described is incredibly disiplined (and healthy), but is it enough protein to replace the missing carbs? I'm also wondering about the apple... do you eat that apple just before a workout? My understanding is that fruit will take you out of ketosis faster than you can say "excessive flatulence".
Anyway, looks good if you can actually stay in ketosis on it. btw, do you use ketostix at all? Cheers. [/B][/QUOTE]
I used the 1g of protein per lean pound of body weight (170 - 18%) guideline in the "Step by Step Keto Diet Plan" sticky. Ss far as I can tell from reading the posts on this board, fruit or veggies are okay as long as they are high in fibre, spread out through the day and don't go over 50g per day. According to the nutrition book I use, I'm within the 50g before fibre is subtracted for carbs.
Does this sound about right? Anyone.
No, I don't use keto sticks. I figure if I'm following the guidelines set out on this board, I should be at or near ketosis.
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Hey guys and gals, it's not the amount of fat that you eat that throws you into ketosis....its the lack, of carbs and calories. You could eat 100% protein with the right amt of cals and go into ketosis big time cause your body will convert body fat into ketones for you to burn as fuel, then when you get really low in bf (3-5% on a 9pt test) you body will start to burn muscle for fuel.
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and another thing, i respect the hell out of fitnessman, chitown and the rest of the vet's that help tons of people with this but....i personaly do NOT like the carb up idea, i think it is soooo friggin counter productive cause it never let you get over the carb craving. My best cuts have come from a good SUPER clean keto diet with one day a week where i eat 700-1000 more cals then usual to keep my metabo stoked. And after about 2 weeks of keto, im just not that hungry any more and that RULES! But as soon as i have a good quantity of bad carbs, it all comes back.
Just my thoughts....here's some prof for the no carb up keto diet:
[url]http://forum.bodybuilding.com/showthread.php?s=&threadid=38468[/url]
these pics were at about 7-8% up from about 5.5%.
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Just to let everyone know...I am drinking tons of water. My urine is actually almost clear. It was not dark at all when I took the test.
Dtdionne - I was wondering about the carb-up day. I didn't really see how that would help. I was going to wait until next weekend to do it. But you are saying just keep the ratio's the same and up the calories??
Thanks,
-Brandon
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[QUOTE][i]Originally posted by dtdionne [/i]
[B]
Just my thoughts....here's some prof for the no carb up keto diet:
[url]http://forum.bodybuilding.com/showthread.php?s=&threadid=38468[/url]
these pics were at about 7-8% up from about 5.5%. [/B][/QUOTE]
Show off! Just kidding brother, you look great. And you brought up a very good point in your other post about amounts of fats/proteins in the diet. I mean, it just doesn't make sence to consume as much fat as I am, just to see a "trace" amount of ketones. I shake my head sometimes when I drink the fatty bacon gristle from the frying pan... I wonder "what the hell am I doing?! Have I gone completely nuts?"
Anyway, I think I may actually buy a book on ketosis so I can educate myself on the whole process. That reminds me, I just bought that book you recommended to someone else earlier - The Testosterone Advantage - and it seems like a good read so far. Thanks, and I'm open to any other advice you have. Cheers!
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The book I keep hearing about for Keto is Lyle McDonald's "The Ketogenic Diet". You may want to give that a shot. I haven't bought it yet, but I plan to.
-Brandon
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Yeah, thats what i do, the carb up day FREAKED me out. The only flaw in my cutting diet before was that it was ULTRA low fat (1-4 gs a day, no kidding) low carb (40-70gs from uncooked veggies) and VERY high protein with total cals between 1800 and 2000. The prob was the ultra low fat....when i got down to 5% (AND OMG DID I LOOK GOOD, and im not braggin, i seriously couldnt beleive it) my skin was VERY dry and my fingers and lips cracked very easily. So now i do a med fat, med protein, low fat, low cal cut and it works great and yes i do have one day where i keep the ratio's the same but just bump up the cals 700 or so....it keeps the metabo from freakin out and slowin down, which SUX!! I just got done with a bluk and am at about 9% and HATE it, cant wait to get back down to about 6 again. The bulk went well though, it was a 2 month bulk and i added just over a pound a week (which prolly 10 - 20% water). BTW, i used the "Testosterone Advantage Plan" book put out by Mens Health, great book btw.
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I just got a new digital camera, as soon as i figure out the self-timer, ill post some pics of the bulk...should be in tonight.
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[QUOTE][i]Originally posted by dtdionne [/i]
[B] So now i do a med fat, med protein, low fat, low cal cut and it works great [/B][/QUOTE]
What about carbs here?
Also, so are you on a keto diet now or is this some other diet you are doing?
Thanks,
-Brandon
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opps!!! med fat, med protein, low carbs, low cals with a big day.
Keto as of mon.
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dtdionne,
You mentioned that you don't carb load, just increases cals. I was wondering if you notice any decreases in strength by using this method? Also, I assume you take the 30/30 post w/o shake right?
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Damn I love keto! I just got up and looked in the mirror and I can easily see a difference. My stomach looks much flatter and I can tell I've already lost some fat. I weighed 2lbs less today, went from 180 yesterday to 178 today! I tested my keto this morning and I will still in keto according to the strip(not as dark as yesterday, but still around moderate(40) color.
-Brandon
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were can i get the strips so i can tell im in ketosis?
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stroudpr, yes i do have a decrease in strength, but at the same time I realize that this is a cutting diet. Also know that i do not care how strong i am....i only want to be strong enough to look great all the time and continue to grow at a steady pace while staying really lean. And no, i do not do the 30/30, i do a 30p/0carbs post workout shake. For me, what ever benifit there might be in an insulin spike is greaty overshadowed by the hunger that the carbs induce. Once again, thats just me, i really struggle with hunger. I had puter probs all day so ill get those post bulk pics up tonight hopefully.
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dtdionne,definately can't argue with your results but i tried the "protein only" approach after training and i lasted 2 days before i was ready to pass out. i find i recover much faster with that shake and don't find hunger afterwards a problem at all. i guess this is a perfect example that everyone is differant. heavy weights is what got me addicted to bodybuilding in the first place and after a few years training with moderate weights (due to injuries) i'm now back in the 3-5 rep range in some exercises and am growing and dropping a little fat at the same time so i'm extremely pleased with what keto has done for me. keep up the good work. it's motivating to see people acheiving their goals.Richie
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richie, yeah, great points, and i totally agree that everyone is different, and yeah i struggled for just over a week before my body adjusted to the low carb/no carb post workout shake. 3-5 reps, whoa, thats movin some iron! thanks, i love it too when people make progress towords their goals.
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bump on everything richie and dtdionne said! I think everyone needs to share their experiences and you just have to try them out as well or experiment with your own thing to see what works.
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You should be able to get the keto strips at any pharmacy. The most common ones are made by Bayer. They are acually for diabetics so you may want to check that area or just aske the pharmacist. At the pharmacy here, they were $10.99 for 50 strips. If you can't find them locally, just search online.
-Brandon
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Finished my carb up saturday night and sunday morning, I weighed in with only an extra 3 kilos. Can someone tell me if this is enough, considering I have about 77 Kg LBM. I just don't feel like its enough??? I would have thought an increase more like 4-5Kg...
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Beer on keto? Beer doesn't have a lot of carbs, right? Or does alcohol throw you out of ketosis?
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What supplements are you guys taking while on keto? Multi-vitamin? C? E? Calcium? Creatine? ZMA? Thanks.
-87W
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I'm taking Creatine, Glutamine, HMB and ZMA.
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Some people say creatine shouldn't be used during cutting because of bloating. Do you notice any of that, Brandon?
-87W
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[QUOTE][i]Originally posted by 87wrangler [/i]
[B]Some people say creatine shouldn't be used during cutting because of bloating. Do you notice any of that, Brandon?
-87W [/B][/QUOTE]
Nope, not at all. I read that too, but it hasn't happened with me at all. I definately do not look bloated.
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[QUOTE][i]Originally posted by 87wrangler [/i]
[B]What supplements are you guys taking while on keto? Multi-vitamin? C? E? Calcium? Creatine? ZMA? Thanks.
-87W [/B][/QUOTE] a multi with extra calcium added,ZMA, ECA (ripped fuel extreme or xenadrine i've found work best for me since i can't get MD6 any more) creatine (pre & post workout) and also meals with large amounts of saturated fats i've added psyllium husk fibre caps (1000mg) these really help but DO NOT take them when eating a meal containing mostly good fats,efa's etc.Richie
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Thanks for all the feedback, guys. What's the problem with taking them with good fats, Richie? When do you usually take them? With large protein meals?
-87W
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It must get pretty boring eating keto, right? Do you guys use any of those low carb cookbooks to keep things interesting? Any recommendations? I'm trying to get all my ducks in a row before I start doing this... Thanks!
-87W
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87W
It does seem boring, but I've grown to love the simplicity. It's great especially during the summer to be able to just throw a bunch of meat on the grill, toss a bunch of salad dressing on some salad and be done with the cooking thing.
Even the thought of actually cooking a "real" meal seems too much for me now. Eating a keto diet is IMO very time efficient as well as great for dropping fat.
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What do you do for lunch usually, Canadian? I work in an office and usually bring in food to microwave. However, chicken in the microwave tastes pretty damn dry sometimes... :/
-87W
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i've actually gone off chicken since starting keto but do eat it as my post workout meal (60 to 90 minutes after the shake) if i'm out, and cover it in mayo. just get it cooked from the supermarket. i must have the taste for blood again now as i'm eating a lot more red meat. if you're looking for something to take to work you could try hamburger patties (still bleeding so when you put it in the microwave it will cook the inside first),put some bacon,cheese,egg on top to make a convenient meal.have a side salad lettuce,green peppers,cheese and onions (for example) and you have a meal. have a few sausages and some cheese and an egg as a snack.it's VERY important to keep the fats high as the more i eat the bigger and stronger i'm becoming and the loss of bodyfat is quite noticeable.the psyllium capsules really help with the digestion of the saturated fats i'm eating.i don't know the scientific reason for it but i don't get the bloated feeling i used to get.Richie
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[QUOTE][i]Originally posted by Richie [/i]
[B].the psyllium capsules really help with the digestion of the saturated fats i'm eating.i don't know the scientific reason for it but i don't get the bloated feeling i used to get.Richie [/B][/QUOTE]
What are these?
Thanks,
-brandon
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Fiber
Psyllium is corn husks ground real fine. Helps in keeping regular.
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[QUOTE][i]Originally posted by Richie [/i]
[B]i've actually gone off chicken since starting keto but do eat it as my post workout meal (60 to 90 minutes after the shake) if i'm out, and cover it in mayo. just get it cooked from the supermarket. i must have the taste for blood again now as i'm eating a lot more red meat. if you're looking for something to take to work you could try hamburger patties (still bleeding so when you put it in the microwave it will cook the inside first),put some bacon,cheese,egg on top to make a convenient meal.have a side salad lettuce,green peppers,cheese and onions (for example) and you have a meal. have a few sausages and some cheese and an egg as a snack.it's VERY important to keep the fats high as the more i eat the bigger and stronger i'm becoming and the loss of bodyfat is quite noticeable.the psyllium capsules really help with the digestion of the saturated fats i'm eating.i don't know the scientific reason for it but i don't get the bloated feeling i used to get.Richie [/B][/QUOTE]
I actually don't eat any red meat, Richie, but thanks for the suggestion. And to top it off, I can't eat tuna without gagging (something about the consistency). :/ It's either chicken or turkey for lunch and either chicken, turkey or fish for dinner.
-87W
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one thing i noticed with the psyllium husk (i use 500mg caps) is that you MUST drink PLENTY of water otherwise it doesn't have the proper effect. for some reason i get real thirsty on a keto diet anyway so getting "plenty" isn't a problem. hey Fitnessman,nice to hear from you. it's been a while between posts or are you just lurking in the background!!LOL i've just received Lyle McDonalds "the ketogenic diet" book in the mail today. can you believe that i couldn't get it ANYWHERE here. when i asked for it i got this reply " the key to ....what?" i tell you this,there is only so many times a man can listen to that response from a pasty-faced,nose turned up,bookworm before you start getting a little agitated so i just ordered it over the net. by the time it got here it cost me $119.00!!!!!! no kidding.anyway, you've probably posted this somewhere before but what supps do YOU use/recommend to the keto crowd? there's quite a few now.i hope things are well at home.Richie
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[QUOTE][i]Originally posted by Richie [/i]
[B] by the time it got here it cost me $119.00!!!!! [/B][/QUOTE]
WOW!! You should have just asked one of use to buy it and mail it to you. That would have been much cheaper! $119 is crazy! Let us know how it is.
Well, its the sixth day of my keto diet and fourth day of actually being in ketosis. I'm down to 176 from 180 and I can definately see a difference in the mirror. My side effects are not bad at all. I don't really have the bad breath or smelly urine that everyone talks about. Occasionally it may be very minute, but that's about it. I haven't gone on a carb up day yet, I'll do that this weekend. My workout yesterday was great! So far I'm really diggin' this diet. I have had a few sweet tooth cravings but that's about it. It was nice to go out to eat last night and eat a juicy ribeye steak!
-Brandon
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Been around
Just check in here a few times a day, post now and then. Summer is busy for me at work.
I take:
Multi
1g C
400 IU E
Dessicated liver
Green tea extract
Thats about it.
$119.00??? OUCH!
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id send it back
try ordering it here
[url]http://www.theketogenicdiet.com[/url]
$39
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[QUOTE][i]Originally posted by princessbigman [/i]
[B]id send it back
try ordering it here
[url]http://www.theketogenicdiet.com[/url]
$39 [/B][/QUOTE] i got it from Amazon for the same price but by the time you add shipping charges and then the dollar exchange rate (our dollar here is around .57c at the moment)then it adds up to around $119.00. it had better be good!!! i get most of my stuff (supps) from the U.S. because of the superior quality compared to here (i've experimented) so i'm used to paying inflated prices and get EXTREMELY jealous reading what you guys pay.Richie
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well..
send it back and download it for free than
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how do you download it for free???
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[QUOTE][i]Originally posted by chrisg [/i]
[B]how do you download it for free??? [/B][/QUOTE]
I don't think it's free. You can download it for $29.99.
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Anyone know some OK fruits to eat while on keto? I could use a juicy apple or something here and there. :)
Thanks,
-Brandon
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Limited quanities of:
Strawberry, blueberry, honey dew.
Again the portions need to be small, but can add a nice side to something.