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  1. #31
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    thurs. 2-28
    protein fat carbs calories
    5 sausages 13 22 1 254
    2 eggs 12 10 2 146

    post (40/40) 40 3 40 347

    hamburger 30 28 0 372

    2 eggs 12 10 2 146

    venison 50 15 0 335
    green beans 1 0 7 32

    powder 25 0 0 100

    totals 183 88 52 1732

  2. #32
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    damnit, carb loaded for no reason, it was raining today, well it was fun to eat that pasta anyway

  3. #33
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    cortez, whats in your 9:30 protein shake?

    thanks

  4. #34
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    1-1/2 scoops of 100% whey (Opt. Nutrition) in water. I don't do this every night -- some nights I have some walnuts and beef jerky. I think for the most part whole foods are better (and I never replace more than one meal/day with a shake)...just some nights I'd rather have the shake. And when I do that, a nice spoonful of nat. peanut butter is a must...yummy.

  5. #35
    Registered User andy1's Avatar
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    thanks for the reply, just because alot of ppl only take their whey post workout saying any other time of the day it should be a different type of protein like a casinate etc.

    peace

  6. #36
    Member cortezthekiller's Avatar
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    I'm a cheap bastard . The whey and a multi-vitamin is pretty much the only supplements I buy.

  7. #37
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    I got a keto diet question. Here is the situation: You go on a keto diet for four weeks and you lose 12-15 lbs., but towards the end of the diet your weight loss progress slows down drastically, most likely since you body has gotten used to the keto diet. Would it make sense to eat a moderate carb, high protein, low fat diet for a week or two, and then re-shock you body by going into a keto diet? When you go back into the keto diet after those two weeks, would your body respond to the "shock" with rapid weight loss as it did when you initially began the keto diet after a bulking cycle? I was considering doing this, and I was wondering if it makes any sense to any of you keto experts out there.

  8. #38
    Member cortezthekiller's Avatar
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    Tim, I was literally just asking myself the same sort of question. Not because my weight loss has drastically slowed...I just finished Week 4 and loss my standard 2 lbs (after losing 8 in week 1 -- water loss). Mainly, I'm planning on taking a week off from training in about 3 weeks...and am also considering going off my diet for that week. I was wondering if this week off may actually be beneficial as it may "shock" the metabolism when I go back on??

  9. #39
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    Talking

    Diet is just like weight training bros, Keep the body guessing!!!

    Trust me I love carbs as much as the next guy. There is so many ways to trick the body...Lately I have been doing 2 keto and 2 carb(weeks) and making some fine progress. The big problem with that is you have to REAL disiplined to go off the carbs.
    Psalm 121

  10. #40
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    Yeah, I like carbs too and I kind of miss them. That is another reason I would like to do one or two weeks of carbs. I would like to be able to eat yams, rice, and cereal again. Well today is the last day of my four week keto diet and I am going to start the day off tomorrow with a nice big bowl of cereal for breakfast (along with the usual eggs). I can't wait. I really don't think I've lost any muscle in these four weeks, and I better be banging out a few more reps on bench tomorrow than I have been for the past four weeks. I figure I'll do two weeks of carbs and then go back into a keto and until I'm really shredded, which should not even take a month (my abs are clearly visible already).

  11. #41
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    Tim, I think your plan may be a good one. I think upping the cals to maintenance would be a good idea during those 2 weeks as weight loss always slows as your body adjusts to a diet. Also Carb load for your first day. Eat tons of bread and stuff. I think droping the fat way down would be a good idea too. Then totally shock your body again, drop the cals, and go back to a keto diet in 2 weeks. Sounds like a good plan to me. Also tim, I think you aren't going to be able to get much more cut at your size without sacrificing muscle. I mean there is a limit, just remember that. I mean don't cut too much cuz your at a point your going to lose as much muscle as fat.

  12. #42
    Fallen to Ruin Tim's Avatar
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    Yeah, the more cut you get, the more muscle you lose along with the fat. I'll stop cutting altogether when my sixpack is very prominent even when my abs are not flexed. I am almost at that point. But I think that cycling keto with a maintenance carb diet is a good way to both stay lean and prevent muscle wasting. Maybe it's even possible to slowly add some muscle without adding any fat cycling keto like that?

  13. #43
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    I have added a bunch of muscle by switching back and fourth. But I must add, I do stay on a keto for long periods.
    Psalm 121

  14. #44
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    fitnessman, would you mind posting 2 different days of your keto diet? id aprreciate it. Ive asked this before from others and i appreciate it guys, im just trying to get some variation.

    thanks

  15. #45
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    Here's the thing, Andy. Depending on body build, all of the diets will vary in regards to intake. Basically, if you're looking to drop body fat, you want to do this:

    10 x bodyweight(lbs) = daily calories
    Protein = 1 g/ lb. of bodyweight (1g Protein = 4 cal.)
    Carbs = approx. 50 g/day (1g carbs = 4 cal)
    Fat = remaining necessary calories comes from fat (1g Fat = 9 cal)

    And heres a site with food counts if you need it:

    http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl

    Maybe you know all of this already, and are just trying to get a feel for what everyone else is doing, but if not...this is where you need to start.

    Also, post workout shake 30g carb/ 30 g protien doesn't count toward your daily intake.

    Which leads me to a question, I know we don't count the simple carbs we get in our post-workout shake...I haven't been counting the protein either, should I?

  16. #46
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    Nope
    Psalm 121

  17. #47
    Fallen to Ruin Tim's Avatar
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    Would one week carbs and then keto be a good idea as well? In other words, would one week be enough time for your body to get used to carbs and experience a "shock" at their absence again?

  18. #48
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    The best results I have seen have been 2 weeks keto, 1 week carb.
    Psalm 121

  19. #49
    Fallen to Ruin Tim's Avatar
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    That's exactly what I meant - doing one week of carbs instead of two and then going back into keto for two. The reason that I would rather do one week carbs instead of two is that I will be taking IT classes Mon. - Fri. 8:30 - 4:00 for three months starting at the end of this month, and it's hard to follow a keto diet when you are in class all day. So I bascially want to squeeze in another two weeks of keto before the classes start. Following a keto diet for the past four weeks was really easy since I am unemployed.

  20. #50
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    Problem Child

    ok "Fitnessman"

    Today starts the first day in week three of my " keto diet"
    I still am on the same food regiment as I listed earlier on this thread just been switching out the meat products, but keeping the ratios pretty much the same.
    I feel way less bloated since I droped the "Creatine" and my pants loosened up a little. The problem is I am still at 185, if you remember when I started i was 180. I don't get what is going on.
    I have been dedicated to this diet and for the whole two weeks so far I only had 1 carb day, that was saturday I ate pizza.
    Now for the rest of the time I have been strict on the diet.

    Do you think i should start seeing some results soon???

    peace

  21. #51
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    What is the ideal ratio of fat calories to protein calories when on a keto diet? I've been having about 20 grams of fat and 30 grams of protein per meal, making it 180/120 calories respectively. Is a 3:2 ratio of fat calories to protein calories right?

  22. #52
    Registered User Manteca's Avatar
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    Originally posted by bigpoppa
    What is the ideal ratio of fat calories to protein calories when on a keto diet? I've been having about 20 grams of fat and 30 grams of protein per meal, making it 180/120 calories respectively. Is a 3:2 ratio of fat calories to protein calories right?
    you don't go by a ratio, you need to take in 1g/lb protein 50g carbs (though it can be higher or lower depending on your carb tolerance, basically whatever it takes to keep you in ketosis) Then add fat to reach desired daily cal intake. For example I weigh 205, I would take in 205g protein, I like 40g carbs, that = 980kcals. I want a 2000 cal diet so that leaves 1020 cals. 1020 / 9 = 113 g of fat daily. Divide all these by 6 (#of meals a day) and each meal I must eat 34g protein, 7g carbs, 19g fat. Got it ?

  23. #53
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    Yes, dont get overly hung up on ratio's. One size doesnt fit all.

    Energy low? Bump up fat....

    Recovery slow? Bump up protien....
    Psalm 121

  24. #54
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    Does this freak you out

    Because it does me. I am a competative bodybuilder and have always in the past have used the popular high carb, medium protein, low (as close to 0 as possible) fat. This time I decided to use the NHE plan which basically is Keto with a carb load (I don't like calling them cheat days because they are planned and psychologically I stay stronger by not cheating) every 3rd or 4th day (Thurs. and Sun. for example). The carb load is only for the second half of the day like from 3:00 on until bedtime getting a total of about 400 grams. In the geginning of the diet, like the first week, I went from 223 to 218 and looked a little leaner. Here is the wild thing that is freaking me out. Since then over the last 3 weeks I have lost virtually no weight but have gotten leaner every day! My abs are coming in great - intercostals and everything. And everday I step on the scale - 218! My bodyfat was measured by a professional with skinfold and has gone from 9.8 at the beginning to 7.1 10 days ago. I will have it measured again today. I have 4.5 weeks before the contest. Even though it is a good thing to maintain weight while getting leaner it is kind of surprising. Everybody, including the professional nutritionist at the gym, is telling me the keto is horrible for a bodybuilder because it is catabolic. The things he says make sense but I just can't argue with the results. Does anybody have an explanation or should I just count my blessings and not question it?

  25. #55
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    Can you eat avocadoes on a keto diet?
    I know they contain a lot of calories, but so do walnuts and almonds...

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    Re: Does this freak you out

    Originally posted by BFC
    Because it does me. I am a competative bodybuilder and have always in the past have used the popular high carb, medium protein, low (as close to 0 as possible) fat. This time I decided to use the NHE plan which basically is Keto with a carb load (I don't like calling them cheat days because they are planned and psychologically I stay stronger by not cheating) every 3rd or 4th day (Thurs. and Sun. for example). The carb load is only for the second half of the day like from 3:00 on until bedtime getting a total of about 400 grams. In the geginning of the diet, like the first week, I went from 223 to 218 and looked a little leaner. Here is the wild thing that is freaking me out. Since then over the last 3 weeks I have lost virtually no weight but have gotten leaner every day! My abs are coming in great - intercostals and everything. And everday I step on the scale - 218! My bodyfat was measured by a professional with skinfold and has gone from 9.8 at the beginning to 7.1 10 days ago. I will have it measured again today. I have 4.5 weeks before the contest. Even though it is a good thing to maintain weight while getting leaner it is kind of surprising. Everybody, including the professional nutritionist at the gym, is telling me the keto is horrible for a bodybuilder because it is catabolic. The things he says make sense but I just can't argue with the results. Does anybody have an explanation or should I just count my blessings and not question it?
    I experienced that exact same thing. By the end of the second week of my keto diet, weight loss was very slow, but I was still getting more defined rapidly. Supposedly you are actually building up muscle while losing fat if this is happening. Fitnessman mentioned that it is very possible to pack on a couple pounds of dense muscle mass while cutting with a keto diet!

  27. #57
    Member cortezthekiller's Avatar
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    Originally posted by bb5-0
    Can you eat avocadoes on a keto diet?
    I know they contain a lot of calories, but so do walnuts and almonds...
    Its not necessarily the calories you need to worry about but the carbs. I believe an avocado has over 10 grams of carb per fruit. Fibrous veggies are probably a better source of carbs.

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    calories

    should teenagers consume more calories when cutting, because they have faster metabolisms and are still growing, would dieting actually hinder growth?

    could anybody tell me if they drink milk while on keto, i drink about 5 pints a day, theres about 130grams carbs in that per day, is this inadequate for keto? should i drop the milk? if so where can i get all that protein from?

  29. #59
    StlBarbies b*tch fitnessman's Avatar
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    BFC I am a nutritionist and the "nutritionist" at your gym is an idoit! To make a statement that a " ketogenic diet is catabolic" shows that this person is an idiot. Look at your progress and then tell me that.

    GOD I have helped so many competitive bodybuilders(male and female) get ready for shows(not to mention the 100's of others) that kinda talk just pisses me off! Does that clown have a masters? I will soon.........If they dont know and dont know they dont know, they shouldnt speak.............GOD!!!!

    Sorry for the rant, but people know where I stand on this issue.

    Like Tim said, most manage to gain muscle on a keto cutting diet. The main reason is the body needs fat. On a typical bodybuilding the diet lacks enough fat. When you do get enough you get results like you are having.

    A little avacoda is fine.

    Milk needs to limited
    Psalm 121

  30. #60
    Member gameover2002's Avatar
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    well you should drop your carbs to 20 grams for the first 4 days and then maybe lift it up to 5-10 grams altough u might feel weak but this is only temperally but u have to first depleteyour liver of it's store of carbs so ...kept the carbs low and you will lose not lest than 2 lb a week depend on how much wieght you have to lose..and btw do cardio it speeds up the process
    "screw the rules ...play the game"

    Specialized in premade trenbolone acetate...

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