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  1. #1
    KBKeto KBDelight's Avatar
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    KB's KETO Diet Study

    Hello Everyone. Next week I will be beginning a study on the Keto Diet and will be logging my progress here. The reason to log here is dual-fold... 1. I'll need your advice, support, and motivation and 2. I hope that by sharing my results, I can help others who are looking to try Keto or are in the midst of it already.

    The TACTICAL ATHLETES IN NUTRITIONAL KETOSIS (TANK) study will be conducted by researchers at The Ohio State University. The primary purpose of this research is to characterize the keto-adapted state in a group of healthy volunteers with an emphasis on health, metabolic, performance, and military relevant outcomes. This will be a 12 week feeding and training study with pre- and post-testing battery.

    Pre-Testing
    Baseline Testing
    Anthropometrics
    Metabolic Rate
    Body Composition
    Cognitive Baseline
    Cardiopulmonary Function/Performance
    MRI Fat Quantification
    Cognitive, Anaerobic, &
    Military Relevant Performance

    The study will test both Exercise and Cognitive change
    Coaching and guidance to be provided by Registered Dieticians
    Self Report Food Record
    Daily Blood Ketone Monitoring

    The Objectives are:
    1. Determine metabolic and physiologic adaptations in energy metabolism, oxidative stress, inflammation and endocrine function at rest and during exercise.
    2. Assess changes in several aspects of physical performance including aerobic capacity, anaerobic power, strength, force production, body composition and military-specific fitness testing.
    3. Assess cognitive functioning (reaction time, decision making and higher order thinking) at rest and in response to sleep deprivation and physical exertion.

    Highlights of the 12 week keto study
    1. Muscle Biopsy 2x pre and post
    2. Blood Draws associated with test session 3 - 2x pre and post
    3. MRI Screening – must be MRI safe candidate
    4. 3 month commitment -- 30hrs training + 16hrs testing
    5. Consume only minimal alcohol
    6. Glucose and/or Ketone Monitoring Daily

    Wish me luck. I'll be back with more updates as the testing begins and daily diet updates as well. For the time being, I've been encouraged to maintain my standard diet.
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  2. #2
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    Interesting. Who's running this study? Jeff Volek?
    Science based fitness & nutrition information:
    Alan Aragon http://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    Jorn Trommelen: http://www.nutritiontactics.com/
    Lyle McDonald http://www.bodyrecomposition.com/
    Eric Helms & Team3DMJ http://www.youtube.com/user/Team3DMJ
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  3. #3
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    Originally Posted by Mrpb View Post
    Interesting. Who's running this study? Jeff Volek?
    I have only met with a research assistant in the Department of Human Sciences; Kinesiology department so far.
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    Do you know if the study will be in calorie deficit, maintenance or surplus?
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  5. #5
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    Originally Posted by Mrpb View Post
    Do you know if the study will be in calorie deficit, maintenance or surplus?
    From my initial understanding, maintenance. They are focusing more on how it effects performance military type activities...
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  6. #6
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    Good stuff! Can't wait for it. One question, 30hrs training each month or in 3 months?
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  7. #7
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    Originally Posted by francicampione View Post
    Good stuff! Can't wait for it. One question, 30hrs training each month or in 3 months?
    The 30 hours over the 12 weeks is with the personal trainers. I still train outside of those specific sessions.
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  8. #8
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    Update:

    This week I had 2 sessions of initial testing completed.

    Wednesday, fasted: Resting Metabolic Rate (around 1950 cals), Body Fat composition (around 24%) thru Dexascan and a cognitive test (ANAM).

    Friday, fasted: Some initial blood work, Squat (255lbs) and Bench 1RM (215lbs), Power Jump test, the Hi-Trainer (ass-kicker that one is) with cognitive tests in between, a timed obstacle course with some cognitive work, followed by several rounds of blood work.

    Monday - I have MRI and a few other tests. and looks like the 15th for my muscle biopsy.

    I will get these results over time and update the posts. Also, once I actually start the diet, I will start with daily updates for what I'm eating, progress, etc.
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  9. #9
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    Nice, good luck again!
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  10. #10
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    Update to follow today. I am awaiting some stats from the study.
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  11. #11
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    Finally Ready to Report

    Ok after some delay. So here are some of my stats from my baseline tests:

    Calorie Range: 2900-3100 kcals
    Protein Range: 82-137g
    Fat Range: 250-280g
    Carbs Range: 25-40g
    Net Carbs: Under 20g




    My muscle biopsy was done on Monday 15MAY17 and my MRI the week prior. Still waiting on any interesting data that those procedures may provide, but ultimately the diet stats are the most important moving forward.
    Trying this Keto thing.
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  12. #12
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    I will be posting my diet and exercise throughout the study. The diet will posted the next morning accompanied with my blood glucose and ketones.

    For example: Day 1 will have Day 0 diet with Day 1 readings.

    Day 1 Diet and Readings





    Exercise: None (Still recovering from muscle biopsy)
    Trying this Keto thing.
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    Day 2 Diet, Readings, and Exericse






    Exercise: 1st Exercise Day ~55% of Max

    Squat: 135X8 3 Sets
    Bench: 135X8 3 Sets
    Deadlift 135X8, 175X8, 175X8

    Wall Ball and Lunges: Wall Ball with 15 lbs x 30 seconds followed immediately by 30 seconds lunges - 3 sets
    Wall Sit: 1 Minute with 15lbs
    Trying this Keto thing.
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  14. #14
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    Day 3 Diet and Readings
    Macros

    Diet

    Blood Ketones

    Blood Glucose


    Any advice is appreciated.
    Last edited by KBDelight; 05-20-2017 at 08:19 AM.
    Trying this Keto thing.
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    Day 4 Diet and Readings

    Went out Friday night and got a little carried away with the protein (and had a few drinks - all Keto 'friendly' at least)

    Macros

    Diet

    Blood Ketones

    Blood Glucose



    Any feedback would be appreciated.
    Trying this Keto thing.
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  16. #16
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    Trying this Keto thing.
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  17. #17
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    Good Morning. Here is my update with yesterday's diet and this mornings blood test. I am very excited to show you my Keto levels from this morning.

    21MAY17 Diet

    Macros

    Ketones (YAY!)

    Blood Glucose


    In addition - I did repeat of my baseline Tests.
    1RM Squat Increased from 250 to 260lbs
    1RM Bench Stayed the same at 215lbs
    Trying this Keto thing.
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  18. #18
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    Originally Posted by Mrpb View Post
    Interesting. Who's running this study? Jeff Volek?
    Yes - this is Jeff Volek led research.
    Trying this Keto thing.
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  19. #19
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    Good Morning.

    So interesting thing from last night and this morning that maybe someone can shed some light on. I did a 31.44 ride yesterday at 4:15 pace (2:14:05)(14.1 mpg) Slowest mile was 5:55 and the fastest was mile 21 at 3:28. This was my longest ride this year (previous being 8 miles - not much experience) and I faded quickly around mile 25. I contribute most of that to my lack of training at distance and a small portion to my still adapting to Keto.

    After the Ride, my Blood Glucose was at 56 and my Ketones were at 5.2. I've read that is fairly common after a long endurance type cardio, but what was perplexing was that this morning, my Ketones were at 5.1 still. Thoughts?

    Anywho, here are my stats from the last 24 hours.

    Diet

    Macros

    Blood Glucose

    Ketones
    Trying this Keto thing.
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  20. #20
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    Good Morning. Here is my exercise and blood tests from this morning and diet from yesterday. oh and my stitches from my muscle biopsy last week are now out!

    5am workout: Overall strength was fine (being light weight and all), but I faded on the 12 reps, especially set 3. It was surprising and not at the same time

    Squats: 3 sets of 12 at 155lbs
    superset w/ 45lb plate overhead lunges X6 (each leg) for 3 sets

    Bench: 3 sets of 12 at 135lbs
    superset w/ Single Arm DB Rows: 3 sets of 45lbs x 6

    Treadmill: 30 sec sprint / 30 sec rest at 7.5 incline
    30 sec at 8.5mph
    30 sec at 9.0 mph
    30 sec at 10.0 mph

    1/4 mile run at 0 incline (1 minute recovery after last sprint) - sorry I dont have the time but the speed went from 8mph to 10mph

    Here are the diet and blood tests
    Diet

    Macros

    Blood Glucose

    Ketones (back down to a more normal level)
    Trying this Keto thing.
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  21. #21
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    Good Morning. Here is my update with yesterday's diet and this mornings blood test.

    25MAY17 Diet

    Macros

    Blood Glucose

    Ketones
    Trying this Keto thing.
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    Good Afternoon. Been a very busy morning and am now just getting around to updating my daily log.

    Here are my numbers from my blood tests and diet. As you will see, I actually slept in this morning. I'm more surprised than anyone, apparently after the 2 personal trainer sessions, the 31.5 mile bike ride, and a week of work ... it caught up to me. Although, I feel like i lost the 3 hours or so of peace and quiet I get around the house while the wife and baby are sleeping. oh well. Body wins.

    Also - my blood glucose was a bit lower than usual - is this normal as I become more fat adapted or what?

    Diet

    Macros

    Glucose - rather low this morning....

    Ketones
    Trying this Keto thing.
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    Good Morning. Here are my numbers over the last 24 hours.

    Yesterdays Diet and Macros


    Glucose

    Ketones
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    So I missed yesterday's post. I was at a 1.5 ketones and 86 glucose. I know you are all were so upset and on edge awaiting my post only to be let down.

    But on a positive note - here is today's log!

    29MAY17 Diet and Macros


    Glucose

    Ketones


    So my numbers are down from the 2's where I was happy to be. I blame it on the long weekend activities and eating out - while I tried my best to keep carbs out of the meals - I am 100% that there were hidden sugars or starches used to prepare the meal that have no business being there. It is what it is. Yesterday was fairly clean and today will be all home cooked/quest meals.

    Tonight I have another long ride scheduled - not sure on the distance yet, but I can almost guarantee it'll be over 32 miles.
    Trying this Keto thing.
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  25. #25
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    Good Morning, Here is my update for today.

    Diet and Macros from 31MAY17


    Glucose

    Ketones
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    KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50) KBDelight will become famous soon enough. (+50)
    KBDelight is offline
    Today's Report is titled TOO MUCH PROTEIN! - So I ate a bunch of protein in one sitting after being out and about all day. I was hungry and wings were delicious. The excess protein definitely had a negative effect on my ketones and my blood glucose as you can see.

    Diet and Macros


    Glucose

    Ketones
    Trying this Keto thing.
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