New to Keto? - Look Here First *Frequently Asked Questions*

[jcpryor3]

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?

[jcpryor3]

Bump.

[brokaza]

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.

This diet is not the same as the CKD. There is no carb up and carbs are consumed around the time of your training. Those who do high intensity training would benefit more from the TKD than other keto diets.

Consuming carbs before your w/o is to provide glycogen to your muscles to help fuel your training to enhance your performance in the gym. You should not be kicked out of ketosis but if you are it will be for only a few hours.

It's recommended to consume a fast digesting carbohydrate (high GI) pre-workout, 25g to 50g. Something in powder form and put into a shake would be sufficient. Do NOT add fat to this pre-w/o meal/shake. It would be wise for you to experiment with the amount of carbs pre-workout to find what works for you.

If you're also interested in taking post workout carbs to help with recovery, 25to 50g would be sufficient. Fructose and sucrose should be avoided as they can refill liver glycogen and interrupt ketosis. A good protein shake will help with recovery as well if you chose not to have carbs.

[Grifts]

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.

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.

[brokaza]

Thank you, for your help.

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.

[brokaza]

So my lean body mass is 157lbs. and that's my daily intake of protein. So follow the rest of your example?( Example of Daily Macros
Protein 177 g
Fat 153 g
Carbs 25-50g

Total calories 2100-2200)

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.

[Final_Rep]

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.

[BoltOnAnd]

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.

[aaron19993]

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?

[Kostya1981]

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!

[aaron19993]

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!

Your not supposed to eat fats for around sn hour or two after your workout , I drink my whey straight away after training, then about 2 hours later I'll have my cottage cheese , olive oil and almonds before bed

[andromed1995]

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 me

[KDbeepbeep]

Just started keto a week ago, I gotta read through this whole thread when I get the chance haha

[Kostya1981]

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 me

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.

[andromed1995]

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.

Okey thanks ill rise my fat and what about carb up? do i need to carb up?i havent done any carb up yet.. i am just 5weeks in this keto ...Should i do it on saturday or sunday? and than go back to same diet again? or its not necessary needed to do carb up?or is it better?

[DeeRayPeer]

I am distraught if anyone know "keto" speak Steven Wm. Fowkes? Is how I am introducted to this concept.

[Shenpen]

I am distraught if anyone know "keto" speak Steven Wm. Fowkes? Is how I am introducted to this concept.

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.

[DeeRayPeer]

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.

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.

[aaron19993]

How often should macros be calculated , I'm about to start week 4 on Monday and I feel I should be re calculating my macros as I'm not the same weight as I was when I started

[DJaRiHardstyle]

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?

[Tazzz89]

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

[Shenpen]

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

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.

[Tazzz89]

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.

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?

[Shenpen]

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?

That would be me. Take a look at my log (link in signature). Lot of information there, and its open for questions/elaborations.

[omarwashington]

Trying this diet to cut and at the same time gain muscle. Do I need to carb up? Or it still possible to gain muscle weight without carbing?

[Luken07]

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..

[TeenagerGuy]

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?

[benjianderson32]

Isn't this the same as opus

For an average person who commutes to a desk job, around 13 calories per pound of total weight is close to maintenance. To lose, you have to reduce from this.

For keto, allow 1g of protein per pound of LEAN mass, and assume this is 30% of your calories. Allow 20g of carbs and the rest of your calories should be from fat. You should find that the number of fat grams is fairly close to the number of protein grams.

Your carb-up calories depend on your goals. If you have a lot of fat to lose, then keep your carb-up short and carb up at maintenance. So around 13 cals per pound, with 30% coming from protein, 5% or as low as possible from fat, and the rest from carbs.

If you need to lose fat, but want to build muscle too, then around 10-30% above maintenance calories is about right.

If you are seriously ripped, or are bulking, you can go 50% above maintenance. Do not try this until you know your tolerance for carb-ups.

[TeenagerGuy]

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?

[MVHagey]

On one of the first pages it says that for fat loss a refeed should last about 12 hours...does that mean that I shouldn't do it from Friday night to Saturday night? Seems self-explanatory but I've heard so many conflicting views.