I've been on keto since November. I've gone through the induction phase and I've been kicked out of ketosis a few times (for a short period though, like 1-3). My question is this. If I'm kicked out of ketosis, because of too many carbs, and I enter ketosis 1-3 days later, will I have to go through the induction phase again? Or is the induction phase a one time deal?
My next question is concerning CKD. I'm about to have my first carbup tomorrow after my workout. I'm currently doing Starting Strength. I wanted to know if I modified it a bit if I could deplete all muscle glycogen.
Here's what I was thinking.
I would do SS as normal. So 3 sets of 5 for squats, then 3 sets of 5 for bench, and 1 set of 5 for deadlifts. After I complete that first cycle, I'll move on to cycle two. I'd go through cycle two with the same amount of sets for each exercise, but I'd increase the reps from 5 to 10-12. Depending on how I feel, I'd go for a cycle 3 to make sure I'm fully depleted. Cycle 3 would be the same as 2.
What do you all think? Would that work?
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01-16-2013, 06:36 PM #1561
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Last edited by jcpryor3; 01-17-2013 at 11:28 AM.
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
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Set goals, take action, then achieve
Keto Lifestyle
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01-17-2013, 11:28 AM #1562
- Join Date: Apr 2011
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- Posts: 651
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Bump.
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-24-2013, 03:59 PM #1563
I'm trying to loose fat, I'm at 34%body fat. I love to get down to 17%. I'm doing Kris Gethin's transformation program. I'm a month in and can't loose any weight or body fat. My weight was 230lbs. and now I'm at 238lbs. Any advise? I'm interested in TKD, I know my proteins is 240 grams per day and my carbs. is 79 grams. I don't know my fat and what my calories intake should be. Should 79 grams of carbs. be a daily intake.
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01-24-2013, 04:04 PM #1564
1 gram per lb of lean body mass, not 1 gram per lb of total body mass.
Example of Daily Macros
Protein 177 g
Fat 153 g
Carbs 25-50g
Total calories 2100-2200
You might want to start a bit higher, but you get the idea.
On lifting days, get about 25-50 more carbs, around your workout. Some before, some after.www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
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2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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01-24-2013, 08:18 PM #1565
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01-24-2013, 08:30 PM #1566
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01-25-2013, 03:08 PM #1567
- Join Date: Dec 2009
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I have been in keto for 10 days, and this thread has been a godsend today.
I've been afraid to carb up, but I'm feeling like I need to... for my health. That seems to be a general consensus here, ITT.
Thanks all.All Hail the Ultimate Master, "I Know More Than The Generals Do", Donald Camacho Dr. Pepper X-Ray AR-15 Trump
BRB getting Brawndo, it has what plants need
BRB Welcome to Costco, I Love You
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01-26-2013, 06:33 AM #1568
Just to run it by...
I'm starting my keto tomorrow. I'm 70 kgs, male, 24 years old, about 5'8". Mostly sedative but workout hard 3 times per week. Don't know my fat percentage. I'll be cutting and won't refeed (as per the guide).
I calculated my maintenance at around 2300 calories per day and will cut at roughly 1850.
My macros are:
Protein 140 gram
Carbs 23 grams
Fats 135 grams
I've read it already but I think I may have missed some things because it's really damn hard not to get in a carb or two from your diet. Like mayonaise, spinnach (not the fibrous, but regular carbs). In the threads I see a bit of a back and forth between about which carbs I should count as calories and which I shouldnt. In the main guide to ketosis it says that 5% of my carbs should come from fibers? But what about the residual carbs in mayonaise, cheese, whey, etc?
I thought that the fibers don't count as calories and the non-fibers do. Makes a lot more sense that way.
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01-26-2013, 02:47 PM #1569
quick question... my split is mon, tues, thurs,fri.. so saturday is the day i will do depletion and start carb up which will be about 5pm untill the following sunday night... should i follow my normal weekly diet on saturday before depletion workout (high fats mod protein), or should i lower fat intake down as i will be starting carb up later that evening?
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02-06-2013, 07:57 AM #1570
- Join Date: Jun 2011
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1 week on keto. Feel no weakness, no decreased intensity in gym and this has rised my libido most amazing diet i ever had.
But, some questions need to be cleared. I training 3 days and 1 off, from 8:30pm till 9:30pm + some cardio. So, as i understood i need to eat fat+protein food all day and before gym. But after gym i can eat only one time and this is before bed.
What kind of food i should put in my gut before sleep? Just protein + bcaa?
Thank you!Im like a dog, easy to understand english language, but hard to say )
Dont try to impose some one, all i have posted is only my POV
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02-06-2013, 01:10 PM #1571
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02-07-2013, 02:20 PM #1572
Can u help me please?
Hello i am in keto around 5weeks and i havent done any carb up yet.
in that time i already went from 108kg to 100kg now i am at like 11 or 12%body fat i think.
i workout from monday to friday 5x a week and saturday and sunday is rest or cardio
my diet is :breakfast-5whole eggs,30g of whey protein
snack-100g of cheese/25ˇ%of fat
50g of peanuts
lunch-100g of tuna
lunch 2-240g of chicken breast
before workout-30g of protein whey core
post workout-1scoop(30.4g) of whey protein
dinner-240g of chicken
pre bed-1scoop(30g) of casein
together its around :2500calories - 280g of protein,137g of fat,23g of carbs
what do you recommend me?is my diet okey or should i change something ? and what about carb up do i need to do it? i havent done any carb up yet all 5weeks i had diet like this.should i do carb up at end of the week or something? what do you recommend me? Please answer meLast edited by andromed1995; 02-07-2013 at 02:40 PM. Reason: forgot something
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02-07-2013, 07:43 PM #1573
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02-08-2013, 04:57 AM #1574
- Join Date: Jun 2011
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It seems that you consume less fat as needed. Rise it up to 65%f/35%p/5%c ratio. And use whey only after w/o.
Advise: to make it easier chose food with equal amount fats and proteins in grams. Example - eggs, cheese, salmon... So it will be as 65%f and 30%p in calories.Im like a dog, easy to understand english language, but hard to say )
Dont try to impose some one, all i have posted is only my POV
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02-08-2013, 06:40 AM #1575
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02-10-2013, 01:26 AM #1576
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02-14-2013, 12:49 PM #1577
- Join Date: Feb 2013
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Actually Fowkes was the one who reminded me of ketosis last summer. He did a lecture on brain nutrition for google employees and the video is up on youtube.
He have also done a series of vids on prevention of alzheimers disease which also mentions ketosis.
I dont know that he have done anything specifically on ketosis though. I should be very interested to see something like that.
Actually "Eat right for your blodtype" was the first book read that referenced ketosis. But it was not very detailed.Eddie Izzard for Mayor!!!!
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02-17-2013, 03:17 AM #1578
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Your title is fine. Thank you.
Yes! That is where I see video reference but is not labeled with this but go from Alzheimer's discussion on that segue. I see ketosis speak very serendipitous on my side and timing. I will look for the Google suggestion and thanks for you, Shenpen. I know Fowkes make a ticka ticka with his GHB angered people but interesting man on all things I think without regard.
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02-17-2013, 05:54 AM #1579
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02-17-2013, 07:17 PM #1580
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Why do you need 2 weeks without a carb-up your first time? I'm on CKD and planning on doing Lyle's idea of two 24-hour cycles on the weekend of carbing up, the first one being high GI, second one low GI....
How essential is the under 120bpm HR during cardio rule? I usually stay at around 140....
Finally, is it bad to use post-workout carbs on keto? Should i just have whey protein after training?My website:
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Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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02-22-2013, 03:29 AM #1581
Hiya..
I've just started reading this thread and it's got some great info! I have looked into starting a keto diet myself for the purpose of losing weight and to gain a better physical appearence.
A quick question I have if anyone can help is that I have noticed this diet seems to focus on people who lift? I don't lift, but I do kickboxing. with regards to this diet and carb ups etc, can anyone point me in the right direction or the correct way to approach a keto diet when not lifing? and when or if to carb up, as I noticed this seems to be something you focus on when lifting
any info would be great, thanks
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02-23-2013, 06:06 AM #1582
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For the purpose of losing weight you dont nessecarily need to do a carb-up. It is mostly just necessary for "normal" energy while training. In ketosis your max strength will be around (very loosely) 70 - 90 % of max strength on carbs. If it is very frustrating to go a bit "down" you can compensate with a carb-up. It might also make you metabolism less "starvation" oriented.
Eddie Izzard for Mayor!!!!
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02-25-2013, 01:50 AM #1583
Thanks for your reply
So carb ups wouldnt be necessary. ok, and I'm just wondering can this diet be as effective for someone who doesn't lift? I have read a fair bit on this diet and understand parts but can get a little confusing. And seen that mainly people do this diet when training. Is there a different variation of the diet for someone who does mainly cardio?
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02-26-2013, 12:06 AM #1584
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03-05-2013, 04:05 PM #1585
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03-15-2013, 11:04 AM #1586
- Join Date: Aug 2011
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- Age: 31
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Macros and Post workout.
I have just started Keto and now I'm on day 5 Friday which is my final workout of the week. What should I take after the workout if I ain't planning on doing a carb up till next week. In my previous workouts what I normally just do is 22g of protein with glutamine and creatine then a meal after an hour. Should I do the same for this depletion workout?
Another question is, once my carb up starts I'm planning on doing a 30 hr carb up. Meaning start carbing up 2 hours before workout on Friday afternoon. Question is before that what should my macros be earlier that day. And what should it be during my carb up from afternoon till night. Should the total calories for carb up include the 6 hours of Friday? Example, let's say my aim carb up for Saturday is 650g Carbs, 165 protein, and 70 fat. Should these be consumed Saturday only or does the calories late Friday get included to this? Sorry if its kinda complicated I'm just so confused..
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03-23-2013, 05:51 AM #1587
ketogenic diet, how much % fat, and how much % protein?
Does ketosis, ketogenic diet work if i eat more protein than fat, and less than 20 carbs?
For example,
5:00 morning 3 eggs/3 egg omlette
17:00 100g salted peanuts
Some meat...
Does it work if i do for example a week?
1)Morning 5:20 - 3 eggs or omelette
2)16:30 - 100G salted peanuts(100g = 28g protein, 12g carbs, 53 fat)
3)19:00 - 40gRoasted and seasoned chicken fillet strips(100 g = 230kcal, 49.5g protein, 0g carbs, 3.5g fat)
Also, sometime i get meat.
After 5:20 and 16:30 i eat nothing, because i got work, and nothing right to eat.
Does this make me in ketosis and make lose fat?
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03-30-2013, 05:35 PM #1588
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03-31-2013, 05:47 AM #1589
5:20 morning - 3 fried eggs(277 calories, 21g fat, 19g protein, 1g carbs) + black tea(without sugar)
16:30 - 40g cheese
16:30 - 18:00 - Sometime meat/headcheese
So, calors per day is about 400 - 700, it depends what food i got in home.
Does with that i get into Ketosis like in few day? Maybe eat more fried eggs in night too?
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04-10-2013, 07:03 PM #1590
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