Im going on my first keto soon, probably tomorrow. Looking to get from 190 to ~177 within 2 months.
If I start on a wednesday is 9-10 days no carbs enough for the introduction phase?
Should I carb load before this introduction phase?
Should I take any carbs pre or post WO to keep up the intensity in the intro phase?
Ive read around and some people say dont eat over 30grams a day of carbs. Some say 50grams MINIMUM + 30g post workout. Im thinking about eating under 30grams for the intro phase and maybe the first week and then switching to 50+30PWO. Would this be a good plan. How about (on a friday PM to a saturday night refeed) <30 for sunday, monday and tuesday and then 50+30 for wed, thursday? Then <30 until friday lunch.
My workout plan would look something like this:
Sunday - Chest/Back
Monday - cardio
Tue - Legs
Wed - Arms/shoulders
Thu - Rest or Cardio
Friday - long depletion session, every body part
Is this a good plan?
I know I have to kick out of ketosis before my refeed but how do I get back into ketosis after my refeed is up? Something about removing glycogen in the blood?
thanks guys.
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06-08-2010, 01:29 PM #301
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06-08-2010, 01:38 PM #302
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06-08-2010, 04:25 PM #303
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06-09-2010, 08:25 AM #304
- Join Date: Apr 2010
- Location: New Jersey, United States
- Age: 46
- Posts: 255
- Rep Power: 321
I'm gonna be doing a split workout (chest/shoulders/tris mon, thurs; legs/back/bis tues, fri). So, given that the depletion workout is supposed to be full body (as I understand from this thread), should I keep my carb-up small? Or, will an intense workout of legs/back/bis deplete me?
If it's any help, I'll be doing 5x5 on all body parts except bis/tris.
Also, yesterday was day 2. I got crazy woozy and a huge headache. Is that supposed to happen?
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06-10-2010, 05:54 AM #305
- Join Date: Aug 2009
- Location: United Kingdom (Great Britain)
- Age: 37
- Posts: 1
- Rep Power: 0
Hi Guys!
This is my first post on the site!!
I’ve been doing a bit of reading around the subject of Keto diets and think it’s something I want to give a go in an effort to decrease my BF%. Even when I was Thai Boxing I always struggled to **** the body fat and was never left looking lean. Over the past 6/8 months I have increased my weight from 146lbs to 174lbs muscle addition + BF. I stand at 5’8/9 and worked out my BF around 20%
Based on the reading I worked out I should be consuming around the following
Protein = 138g ish
Fats = 150g ish
Carbs = <30g
Kcals = 2’110
Are these figures about right?
Diet which I have constructed is below; total novice at this so any pointers/changes would be great!!
Protein Fat Carb Kcal
Meal 1#
3 eggs (scrambled) 19.5 17.4 0 234
1 Slice Bacon 3.1 3.6 0 46
1 Tbsp Olive Oil 0 13.5 0 119
Meal 2#
1 Can Tuna 27 0.5 0 113
2 Tbsp Mayo 0 20 0 180
Handful Salad (Lettuce) 0.5 0 1.7 8
Meal 3#
Chicken Breast 26.7 3.1 0 142
Ceasar Dressing (2oz) 2 19 2 196
Handful Salad (Lettuce) 0.5 0 1.7 8
Meal 4#
2x Pepporami Stick (25g) 12.2 22 1.2 252
Meal 5# (Post Workout)
1 Scoop Whey 23 1.8 1 118
2 Tbsp Nat PB 8 16 6 210
Meal 6#
Chicken Breast 26.7 3.1 0 142
2 Tbsp Olive Oil 0 27 0 238
Leafy Greens (Broc/Cabbage) 1.9 0 5.6 27
Totals (g) 151.1 147 19.2 2033
Percentage of Kcal (%) 29.73 65.08 3.78 98.58
Conversion to Kcal 604.4 1323 76.8
I am currently working on weights on a 3 day split, and cardio in between days with ab’s, Sunday being the rest day. I’m tied down between 9-5 and work out between meal 4 & 5. I read somewhere that fat should be kept minimal after workout, is this currently low enough?
Is it correct to start the carb up initially before I work out on a Friday? Small does to up the carb intake before the load until 12pm sat night?
Apologies for the lengthy first post, any help would be appreciated
Thanks
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06-10-2010, 07:19 AM #306
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06-16-2010, 09:29 AM #307
- Join Date: Jan 2007
- Location: Irving, Texas, United States
- Age: 51
- Posts: 143
- Rep Power: 220
Yay, my first post. I joined a long time ago but never did post. I'm so glad I found this thread. I was looking for CKD info in the lose fat category. I'm trying to get my six pack and going into single digit BF. It's getting harder and harder the closer I get. I hope this diet gets me there in about 4 weeks. I'm guessing cutting 5-6 lbs will get me there. This thread really answered a lot of my questions. Thanks Eileen for all the info and helping everybody out.
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06-17-2010, 10:56 AM #308
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06-17-2010, 11:50 AM #309
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06-17-2010, 12:21 PM #310
- Join Date: Jan 2007
- Location: Irving, Texas, United States
- Age: 51
- Posts: 143
- Rep Power: 220
If you accidentally got out of keto by eat a big serving of carb for one meal, how long does it take to get back into keto?
The reason I ask is because I was able to get into keto in about 1.5 days for the first time. Prior my diet looks somewhat like TKD. I ate carbs in the morning and whey w/ milk PW. So it wasn't surprising I was able to get in keto quick. But then last night I felt lazy and didn't check to see if corn was keto safe. Thinking it was mostly fiber, I ate 1.5 ears worth with lots of butter though. Later I found out it totaled 60carbs. I went to bed depressed. Woke up in the morning and checked using ketostix, and it register trace amount.
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06-17-2010, 03:21 PM #311
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06-17-2010, 08:28 PM #312
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06-18-2010, 07:00 AM #313
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06-18-2010, 07:52 AM #314
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06-18-2010, 07:55 AM #315
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06-18-2010, 08:12 AM #316
- Join Date: Jan 2007
- Location: Irving, Texas, United States
- Age: 51
- Posts: 143
- Rep Power: 220
Last night I tried whey in water with dextrose for the first time. One scoop of whey, 1 cup of water, and little less than 2 spoonful full of dextrose (I think that's about 10-15g). The dextrose really made it taste better. I remember trying whey in water only and I almost gagged. I used Optimum Cookies and Cream whey.
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06-18-2010, 08:16 AM #317
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06-18-2010, 08:22 AM #318
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06-18-2010, 09:40 AM #319
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06-18-2010, 06:38 PM #320
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06-19-2010, 06:31 AM #321
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06-24-2010, 12:51 PM #322
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06-24-2010, 01:08 PM #323
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06-24-2010, 01:53 PM #324
No, do the workouts first. But if you've been on keto for a while, you can do one week of workouts before you carb-up, rather than two. That week won't be much fun, but you'll see the difference after your carb-up.
If you carb-up now, it won't be directed at your muscles.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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06-24-2010, 01:54 PM #325
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06-25-2010, 10:09 PM #326
- Join Date: May 2010
- Location: Colorado, United States
- Age: 40
- Posts: 15
- Rep Power: 0
Still very confuse!
Hi Eileen!
I have been readng about the KETO diet for three days straight and I have read all the post in this thread. But I must confess that I am soo lost. I do not know where to start or how to. I have read many, many of your post and I wanted to ask you how or where do I start? How do I find the numbers that I need? I am 5'5, 26 years old, 176lbs, and I believe that I am 29% body fat. I exercise 6 days a week doing cardio everyday and weight training 6 days but working different body parts each time so that I dont get burned out.
Any help will be greatly useful. ThanksGOD is first and not my last resort! I will accomplish all my goals because GOD is with me.
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06-26-2010, 08:32 AM #327
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06-26-2010, 11:43 AM #328
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06-26-2010, 11:46 AM #329
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06-26-2010, 10:17 PM #330
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