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i weigh 160lbs, im 5'10" and about 10% bodyfat. i was wondering if someone could tell me approximatly what my macronutrient breakdown should be, and also where i could get some dextrose or maltodextrin. thanks
[QUOTE][i]Originally posted by bjm1669 [/i]
[B]i weigh 160lbs, im 5'10" and about 10% bodyfat. i was wondering if someone could tell me approximatly what my macronutrient breakdown should be, and also where i could get some dextrose or maltodextrin. thanks [/B][/QUOTE]
You can buy dextrose tubs at any healthfood store... Pretty cheap.
Dtdionne, you sound like you use this keto diet for maintainance. I as well am trying to maintain my current weight but try the keto plan to put on a little bit of muscle because I have heard that your energy level is better. I am 155lbs. How should I figure my daily caloric intake for maintainance on the keto plan. I weight train 3 days a week and run 3 days a week (about 22 miles) inbetween weight training days. Any help, FROM ANYONE, would be appreciated. I tried a modified version of the keto plan last week and lost 3 pounds and didn't mean to.
What supplements would you recommend on a Keto diet. I am taking 15 g of creatine with 4oz of Grape Juice. Pre and post workout. And one serving with dinner. Is ALA a good product on this type of diet also. And what dosage would you recommend. I would probally be taking 1500mg a day.
Fit, hey, yeah i do but for no other reason then to continue to stay lean. At my age it is a lot harder to stay lean (IMO) and keto is a great way to do that. What are your stats besides your weight...like age, height, arm, chest, leg, waist (.5" below belly button), etc? I would not say that the energy level is greater on keto, if i had to guess i would say...for me, it's a little less, but its worth the sacrifice to stay lean. As well, while maintaining or building i will eat more like 75 - 125 g's of carbs a day. If you are 19 - 25 I would say that you have to eat about 2900 - 3500 cals a day to add ~.25 - .75 lbs of lean muscle mass a week. And your cals should be like 170 g's of protein a day (or like 680 cals) and you sould then get between 50 and 75 g's of carbs a day (or 200 - 300 cals) and the rest of your cals should come from fatty oils like olive (tons), cold water fish (salmon, tuna, cod), walnuts, almonds, sunflower oil, safflower oil, and a good EFA.
Dtdionne, thanks for the good info. I am 29 and am already pretty lean. Like I said, I want to add some lean muscle and still stay lean. I thought that by trying this keto plan that I could accomplish that. Last week, I started a MODIFIED keto plan where I was taking in 2300cal, 235g protien, 150g carbs, and 85g of fat. I know the carbs are high, but I take in about 100g of those carbs right before and after my workout. I also workout at 4:30 in the morning. Then the rest of the day I take in less than 50g of carbs. Could I still hit ketosis with all these carbs even if I am taking them in really early? Just curious. I am a BIG believer in the keto plan, but I also believe that you can suffer muscle growth if you don't get those carbs in right after a workout. What to do????
Is there a book you can buy for Keto? I would like to see some of your diets while on keto. I dont quite understand the woekings of Keto and would like to try it after my bulking phase if I can understand it by then.
Proteus:
We have a book right on this site. This thread has 14 pages, and there`s a sticky in the losing fat section that has some more... Over 20 pages in all, with sample diets, feedback on results, critics, and everything else but pictures.(and paper, and a cover, ect)
there's a book called "the ketogenic diet" by Lyle McDonald which is supposed to very good. although i haven't read i'm out looking for it.i've also got most of my infomation here on these boards. type in Fitnessman in the search area and you'll get all the info you need without spending a cent.Richie
Yeah I have been reading all the stuff i can find about the ketogenic diets on the boards. I think im starting to get a handle on some of it. If im correct all you have to do is use the formula given on the boards and then find foods and eat them untill you hit the limit you calculated. Im still not sure about the carbloading days. Are you simply just eating all the carbs you can handle and nothing else?
Pro,
To start of with it is recommended that you switch your ratios from lets say 50%F/ 40%P/ 10%C to 60%C/30%P/10%F on your carb loads days but still maintaining your calorie intake of 10x your body weight (10x just an example yours might be higher). Carb load days last from 24-36 hours. Some people can eat whatever on carb load days and still keep losing body fat, you'll just have to make your own personal judgement.
Oh I see thanks for the pointers. I still have a few monthes to figure it out I want to gain a lot more before i try any cuttingl.
Hi, I'm pretty new here so bare with me. I just recently started working out again after a 4-year break (university parties etc..) and I am seriously thinking of trying keto. I read the thread also the other one in losing fat section, but I still have a few questions:
1. The bad breath, does it only occur on mornings or does it stink all day long? Can I fight it with gum or something? I personally keep a little distance to some of my friends who have stinking breath so I am really not looking forward to having it myself.
2. Should I keep away from all bread on keto diet? I quess you don't have rye-bread in the states, but in scandinavia we do and I'm heavily addicted to it. It is the best tasting bread I know and it gives me a lot of energy, but I quess its pretty high on carbs.
3. Should I be worried about cholesterol on keto? My family has a tendency to get high cholesterol although mine isn't high yet.
Thanks
I've lost 10 pounds in 2 weeks and my lifts have barely suffered. Hell, I can't even say if my lifts have suffered because I work a manual labor job and am now forced to work out after work when my muscles are sore as hell. The one day I actually got to the gym before work I had a great workout and upped all my lifts. Oh yah, and I'm not using an ECA stack or any other fat burner.
Seriously, 10 pounds in 2 weeks. I started at 176 and now I'm 166. Keto rules.
This is my first post to this type of forum. How do you cut quotes from other replies and use them in your reply?
Thanks
I've read in a separate thread that to determine how many carbs you should eat on your load day is to eat approx. 10-12g of carbs per kg of lean body weight. In this thread, it has been suggested that you eat your normal amount of calories, just shift the percentages of the macronutrients.
I weigh 172lbs with an approx bf of 18%. This first method would dictate that I eat at least 2500 calories from carbs alone. Add to that 564 calories from protein and 576 calories from fat. (it says to keep fat grams to no more than your body weight in kgs)
You can see that the difference between the two methods is huge. (3640 cal - 1720 =1920)
For obvious reasons I'd rather follow the first recommendation, but is that too much?
Thanks for your help and input.
[QUOTE][i]Originally posted by canadian steel [/i]
[B]This is my first post to this type of forum. How do you cut quotes from other replies and use them in your reply?
Thanks [/B][/QUOTE]
I had the same problem today as well. But I was showed the ropes by the experts.
If you look at the bottom of the posts, where it shows profile, e-mail, edit....etc, you'll see an icon for quote as well. Just click on that and you good to go.
if I have a carb-up friday afternoon till saturday night. Should I do some cardio or even a workout on sunday (ahead of my regular monday workout) to try to deplete glycogen stores to enter ketosis quicker???
ok, ive been on keto for weeks now w/ great results. I've finally got my bro to try it out, and hes eating virtually the exact same diet as me.. but testing way too high on the keto strips. I'm on the 'trace' amounts, and hes on the next to darkest color. what could be different w/ him, and what can he do?
[QUOTE][i]Originally posted by deathworthyxxx [/i]
[B]hes eating virtually the exact same diet as me.. but testing way too high on the keto strips. I'm on the 'trace' amounts, and hes on the next to darkest color. what could be different w/ him, and what can he do? [/B][/QUOTE]
Why, it that bad, should we not get that high? I am on my first week of the Keto diet and have trace amounts as well. I was wondering if getting the darker color was better, but apparently it's not. Hmmmmm....should we only stay in the trace and small amounts?
I haven't looked yet but have you posted your diet death? If not could you?
meal 1: 4 eggwhites, 2 porkroll, 1" cheddar cheese.
meal 2: 4 slice bacon, 1 string cheese, broccoli.
meal 3: 2 chicken breasts, mayo.
meal 4: 1 can tuna, mayo, 1/2 cup cottage cheese, broccoli.
meal 5: post workout shake (30pro, 30carb)
meal 6: 2 hot dogs, 1" cheddar cheese, celery.
I weigh 185, and this comes out to 1860 calories.
the dark color on the strips as far as I know just means he has more ketones in his urine. There is not a problem with having a dark color. I have noticed when I am darker on the strip I actuall lose a little more weight. I dont think its a problem. No worries :)
having a darker strip could just mean you're less hydrated so the pee is more concentrated
I've found thats that is definitly true videogameguy. Some nights i drink god aweful amounts of water then the next day i have to go bad and usually only measure as trace when I know i am much more in ketosis.
is the keto diet safe for a teenager...im 16 and i really want to try it
[QUOTE][i]Originally posted by Raider [/i]
[B]is the keto diet safe for a teenager...im 16 and i really want to try it [/B][/QUOTE]
It is safe for any age. In fact a keto diets were invented as a means of treating young children with seizures.
Epilepsy, right?
[QUOTE][i]Originally posted by daniel2166 [/i]
[B]Epilepsy, right? [/B][/QUOTE] Yup...
How much room for error is there when following a keto diet? My wife and I tried eating a keto diet this week. Both my wife and I went up 3 pounds each in weight. I was able to go all week without any slipups. All of my meals were protein and fat with some carbs from spinach salads and a very small amount of fruit.
We went out for dinner on Friday and indulged ourselves a little. We each had 1 beer 4 chicken wings, some bruschetta and ice cream for dessert. The next day, we didn't pig out by any means but our food choices weren't healthy ones.
Is this enough to pack on 3 pounds?
The only other thing I can think of is that because my weight training days are more of a HIT workout than what has been posted here, I may not be burning enough calories.
Any suggestions?
Canadian Steel:
If this is the first time you've eating high protein in your life your may have actually put on muscle weight. Don't let a scale tell you what is happening go by the mirror instead. Speaking from experience I usually lose about 10 pounds the first week but that is like 80% waterweight. Heres the thing with a Keto diet... If you are going to slipup even once a week its not really the diet for you. It can take some people up to three days of eating 50 carbs a day or less to get into ketosis. If you just finished carbing-up on sunday then go back to keto monday you may not reach ketosis till wendsay. So say you have a cheat meal wendsay? Well you pretty much just blew the whole week. If you cannot strictly and I mean strictly stick to keto foods and ratios then it would probably be better to do a 40 40 20 or 40 30 30 diet.
If you want to do a Keto diet do it by the numbers and I guarentee it will work.( Guarentee not valid in Texas...haha)
Total calories=bodyweight * 10
Total protein= 1 gram per lb of bodyweight
Total carbs=around 50 grams (plus 30 grams of simple carbs ...i.e..fruit juice right after working out. This 30 DOES NOT COUNT towards the 50 for the day)
fats= the difference you have to hit your calories for the day
Hope this helps
2 questions. tea and coffee are they a no no on keto?
and does anyone know anything about anti-depressant meds and there effect during keto diet .
thanks
I know about the anti depressants and any diet. It depends on what kind you are taking and on the person but for some anti depressants make you gain weight I personally had that problem and make you feal as though you have no energy. Without carbs i would think this would only be magnified. But its diffrent for each medication and for each person I guess. Your doctor should know
For the 30 grams of post workout carbs is a sugary juice the best way to do this or can I eat an apple instead? I'd prefer an apple if it is as good as a juice. Thanks for your help.
i want to put my dog on keto what will happen shes not overweight shes under and i think its beter
As some of you read from my last post in this thread, I had gained three pounds after my carb up period last week.
I was much more conscious about my calorie intake this week and as of this morning I have lost that 3 pounds plus 2 more. I still haven't decided whether or not I will have a carb up day or wait until this evening to have some carbs.
I have a party this evening and I know that the only carbs there will be of the beer and chip variety. I'm leaning towards just eating my regular keto meals until this evening.
Everyone have a great week-end.
[QUOTE][i]Originally posted by princessbigman [/i]
[B]i want to put my dog on keto what will happen shes not overweight shes under and i think its beter [/B][/QUOTE]
Say what!? This made me laugh... I dunno why, I just thought it was funny. Anyway I`d guess there`d be no problem with it, I mean all wild carnivores are following keto diets, and dogs are certainly a domesticated carnivore. If you feed her enough calories she`ll probably gain some weight, which seems to be what you want. It`s going to cost more though.
anyone have problems with runny bowel movements if so is this a bad thing ??? started keto diet sunday 12 noon pst have had nothing but runny b-movements;(
thanks
yes,i get that that but believe me it's better than nothing at all.(which i've also had on this diet)Richie
I usually get this way for a day or so after switching back to keto from my carb up day
[url]http://www.nytimes.com/2002/07/07/magazine/07FAT.html[/url]
thanks all was wondering if i possibly had an aversion to high fat intake. probably not though could be fish oil too i was thinking since my b-movements have slowed as the day progressed and i probably flushed that from my system :)
[QUOTE][i]Originally posted by scrasher [/i]
[B][url]http://www.nytimes.com/2002/07/07/magazine/07FAT.html[/url] [/B][/QUOTE]
I read this article a few days ago. For those who haven`t, you should give it a look see, it`s pretty interesting. Though it won`t have any valuable info for anyone who knows a good deal about keto, it still is a worthy read.
BTW you have to register to NYT to read this, but registration is free.
OT: How the hell does a 113lb Japanese guy eat 50 and 1/2 hot dogs in 12 minutes?
always wear my sunglasses at night...
hello everbody! i'm new to this board and i'm freekin round now cause i finally found a keto board! seems like keto stuff is getting a pretty big thing in the US now, well i'm from berlin and there ain't lot of people doing it in germany.
i've been on and off keto for about 2 or 3 years now, but this time its a real ****in serious attempt because all thru these years i found out that all this rice and pasta carb stuff ain't the right thing for me.
i'm working out 6 days per week, in a 2*3-day-split, always short but burning intense workouts, and my goal is to get a natural, strong, attractive and resistant body. so, i'm not a bodybuilder in original meaning, but at the moment, i have to grow, so i'm doing bodybuilding workouts.
okay so now here're my questions:
- everbody is talking about 30 gm carbs post workout. it's clear that these post 30 gm go right into the muscles, but due to hypercompensation, they would be able to eat up a whole carb feasting without u gettin out of ketosis. so, why is it only 30 gm? why is it ANY post carbs anyway? has anyone a scientific explanation?
- i used to do 30 gm without any "it-doesn't-count" stuff per day, but in this board everybody seems to agree to 50 gm even wihtout post workout. i think some of u know the book "the anabolic diet", there u get the advise to eat a daily max of 30 gm carb. so why 50 gm? what negative effects are supposed to occur when i'm doing 30 gm?
(in case i've been doing wrong, i wonder what will happen to me when i'm switching to 50+30, cause 30 gm style already worked for me... HELL i'm goin to look like superman?!)
let me add something for all of u who are at the beginning of keto or unsure about it:
it's great way of living, and even if you can't get miracle results after 1 week or bull**** like this, just give it a try for at least 2 months. be strict, hey this is just 2 MONTHS of your whole live!
[QUOTE][i]Originally posted by ferbie [/i]
[B]
okay so now here're my questions:
- everbody is talking about 30 gm carbs post workout. it's clear that these post 30 gm go right into the muscles, but due to hypercompensation, they would be able to eat up a whole carb feasting without u gettin out of ketosis. so, why is it only 30 gm? why is it ANY post carbs anyway? has anyone a scientific explanation?
- i used to do 30 gm without any "it-doesn't-count" stuff per day, but in this board everybody seems to agree to 50 gm even wihtout post workout. i think some of u know the book "the anabolic diet", there u get the advise to eat a daily max of 30 gm carb. so why 50 gm? what negative effects are supposed to occur when i'm doing 30 gm?
(in case i've been doing wrong, i wonder what will happen to me when i'm switching to 50+30, cause 30 gm style already worked for me... HELL i'm goin to look like superman?!)
[/B][/QUOTE]
ferbie, welcome.
Let me take a stab at your questions.
30 is not a magic number, it is an educated guess at what is needed post workout to raise glucose levels and illicit an insulin response high enough to appreciably aid in the recovery and replenisment to the muscle. Many guys here do much more than 30 g post workout, though most on keto probably stay in the 30-50 gram range in fear of it stalling ketosis. I think eveyone is different and bodyweight and lean bodyweight for that matter plays a big roll as well as how your body processes and reacts to glucose.
doing 30 grams (counting post workout carbs) can be done but for most (you may be an exception) brainfog, fatigue and lack of energy can occur if no carbs are taken in or are to low. Also constipation (need those fiberous veggies yu know) among other things can occur. If 30 works for you then great, keep it up. Keto needs to be tweaked for the individual as you know. 50 grams not counting postworkout carbs are a great starting point and help first time keto'ers stick with it and minimize sides of the diet.
Fitnessman and others can give you more detail.
I hope this helps a little.
PEACE
Ok cool ppl. I managed for the first time to slip into a keto state yesterday afternoon. I kept up the fat intake, worked out at the gym and everything was going swell until late at night when I had a heap of chicken wings. I thought I was doing the right thing because I wanted to make sure I was getting enough protein, but it kicked me out of ketosis.
Why is this so? Just an hour earlier, the ketostick was indicating I was going further into ketosis. I have some wings and whammo, I'm back at square one. When I found out, I quickly guzzled some wheat germ oil and some flax seed supps, but with no success.
Could someone help me figure this out. Grazias!
Were the wings breaded? Did they have hot sauce or BBQ sauce on them?
[QUOTE][i]Originally posted by flexall454 [/i]
[B]Were the wings breaded? Did they have hot sauce or BBQ sauce on them? [/B][/QUOTE]
I'm not sure if they were breaded or not, but they had some sause on it... could that be enough carbs to disturb my keto?
I had practically zero carbs previous...
Well the breading maybe not real sure. I always ask before having wings. And never get bbq sauce it is loaded with sugar, hot sauce is ok but there is some sodium in hot sauce I believe.
Also a good point to remember is to only test once a day at the same time as your previous heavy reading. Alot of people do not even register on a ketostix but they are in ketosis. Do you have nasty breath? Taste like aluminum cans? LOL how do you feel? How do you look? Do your clothes fit any better or different? These are much better tell tale signs than a scale and ketostix IMHO.