Keto

[Luigi]

starting 2mo.

few questions

how do you get in enough vitamins ?

how do you get enough fibre ?

what are some good foods you would recommend

yes have used search function, if you haven't done a keto diet before then dont comment

thanks.

[startinfromscratch]

my staple was organic peanut butter+mince or chicken.

use oils/nuts in favour of cheese/cream etc

dont overdo the protein, it will f*ck up your ketosis.

wait for opti to post :wink:

[Luigi]

use oils/nuts in favour of cheese/cream etc

whys that ?

dont overdo the protein, it will f*ck up your ketosis.

how so ? was just going to do 1g per lb of lbm but have read elsewere its better to get more protein in ?

[startinfromscratch]

use oils/nuts in favour of cheese/cream etc

whys that ?

dont overdo the protein, it will f*ck up your ketosis.

how so ? was just going to do 1g per lb of lbm but have read elsewere its better to get more protein in ?

opti will verify, but the oil/nuts are more easily assimilated while on keto than others. not to say other stuff isnt ok, i guess its the difference between 'dirty' keto and 'clean' keto.

any extra protein can kick you out of or lower your ketosis, if your body goes to convert the extra into glucose, youll be kicked out.

[alex-art]

That's what I eat in 1 day:

1. Whole eggs - 3, whole tomato - 1, sour cream - 40g

2. Chicken (or fish or pork) - 200g

3. Protein shake - 1 scoop, whole milk - 100ml, almonds - 25g

4. Chicken (or fish or pork) - 200g, veges (tomato or cucumber) - 200g

5. Protein shake - 1 scoop, whole milk - 100ml, almonds - 25g

6. Chicken (or fish or pork) - 200g, veges (tomato or cucumber) - 200g

7. Whole eggs - 2, cheese - 60g

All together around 2500kcal.

Performaxx vitamins, Animal pack for joints.

300-400g of juice right after the workout.

[samoan_muscle]

That's what I eat in 1 day:

1. Whole eggs - 3, whole tomato - 1, sour cream - 40g

2. Chicken (or fish or pork) - 200g

3. Protein shake - 1 scoop, whole milk - 100ml, almonds - 25g

4. Chicken (or fish or pork) - 200g, veges (tomato or cucumber) - 200g

5. Protein shake - 1 scoop, whole milk - 100ml, almonds - 25g

6. Chicken (or fish or pork) - 200g, veges (tomato or cucumber) - 200g

7. Whole eggs - 2, cheese - 60g

All together around 2500kcal.

Performaxx vitamins, Animal pack for joints.

300-400g of juice right after the workout.

Is it working?

[startinfromscratch]

thats actually a fair amount of carbs for keto. u using sticks?

[Ronin]

thats actually a fair amount of carbs for keto. u using sticks?

Agreed. 200ml of milk packs a fair punch. I found that the milk in my 3-4 coffees was enough to keep me out of keto. Add to that your 300-400g (?) of juice, cheese, sour cream, almonds, and PP, all of which contain various amounts of carbs, and I'd be very surprised if you were actually in keto.

[startinfromscratch]

thats actually a fair amount of carbs for keto. u using sticks?

Agreed. 200ml of milk packs a fair punch. I found that the milk in my 3-4 coffees was enough to keep me out of keto. Add to that your 300-400g (?) of juice, cheese, sour cream, almonds, and PP, all of which contain various amounts of carbs, and I'd be very surprised if you were actually in keto.

COSIGN. did you even research your macros?

[alex-art]

You don't count carbs from fibre remember? This isn't a "classic" keto but CKD so I have 36-48 hours of carb load every week.

As for juice most of users agreed that right after a workout all fast carbs are going to muscles to replenish glycogen storages.

And yes, it's working. I dropped from around 18% bf to 13% within 3 months. Will continue until reach of single digit bf.

[holdenman]

You don't count carbs from fibre remember? This isn't a "classic" keto but CKD so I have 36-48 hours of carb load every week.

As for juice most of users agreed that right after a workout all fast carbs are going to muscles to replenish glycogen storages.

And yes, it's working. I dropped from around 18% bf to 13% within 3 months. Will continue until reach of single digit bf.

Nah fibre doesn't count. Its more TKD than CKD though, that juice will knock you straight out of ketosis. I think the rest of your diet is fine for full keto though. I could stay in full ketosis on stix with up to 70g carbs in a day.

[Phedder]

As for juice most of users agreed that right after a workout all fast carbs are going to muscles to replenish glycogen storages.

And yet half the carbs you're consuming preferentially replenish liver glycogen. Use some dextrose PWO if you want to replenish muscle glycogen, juice is a waste of your minimal carb allowance.

And yes, it's working. I dropped from around 18% bf to 13% within 3 months.

That's the calorie deficit working for you, gotta love thermodynamics. Be interesting to know if you have used the stix? Does still seem like a lot of carbs to enter ketosis at any point during the day other than maybe while you sleep.

[samoan_muscle]

You don't count carbs from fibre remember? This isn't a "classic" keto but CKD so I have 36-48 hours of carb load every week.

As for juice most of users agreed that right after a workout all fast carbs are going to muscles to replenish glycogen storages.

And yes, it's working. I dropped from around 18% bf to 13% within 3 months. Will continue until reach of single digit bf.

5% Drop in within 3 months!!! :shock:

On my non keto diet I could drop that within 3-4 weeks!!!

[Chemo]

my staple was organic peanut butter+mince or chicken.

use oils/nuts in favour of cheese/cream etc

dont overdo the protein, it will f*ck up your ketosis.

wait for opti to post :wink:

Too much protein? ......Shit wish I thought of that for my keto, I found it slightly disappointing ay....

Sounds about right that gluconeogenisis (dont bag me on the spelling) would kick in if your slamming the protein. I feel like a dumb ass for not even considering that :S

[Optimass]

my staple was organic peanut butter+mince or chicken.

use oils/nuts in favour of cheese/cream etc

dont overdo the protein, it will f*ck up your ketosis.

wait for opti to post :wink:

Too much protein? ......Shit wish I thought of that for my keto, I found it slightly disappointing ay....

Sounds about right that gluconeogenisis (dont bag me on the spelling) would kick in if your slamming the protein. I feel like a dumb ass for not even considering that :S

A little extra isn't that bad - takes a lot of work for the body to breakdown protein and convert aminos to glucose. The interesting thing is if your body is in the process of producing glucose it can't convert glucose to fat at the same time. (will only switch to storing glucose in an abundance).

IMO if you are sitting around 2-3g per kg you will be fine on a full keto.

thats actually a fair amount of carbs for keto. u using sticks?

Agreed. 200ml of milk packs a fair punch. I found that the milk in my 3-4 coffees was enough to keep me out of keto. Add to that your 300-400g (?) of juice, cheese, sour cream, almonds, and PP, all of which contain various amounts of carbs, and I'd be very surprised if you were actually in keto.

:nod: I have read in a number of plans like CKD that milk is accepted - I prefer not to myself and work exclusively hydrating with water only.

use oils/nuts in favour of cheese/cream etc

whys that ?

dont overdo the protein, it will f*ck up your ketosis.

how so ? was just going to do 1g per lb of lbm but have read elsewere its better to get more protein in ?

opti will verify, but the oil/nuts are more easily assimilated while on keto than others. not to say other stuff isnt ok, i guess its the difference between 'dirty' keto and 'clean' keto.

any extra protein can kick you out of or lower your ketosis, if your body goes to convert the extra into glucose, youll be kicked out.

I prefer peanut butter > the oilier the better. On a full keto you live for a Tblspoon or two in between meals :pfft:

For green veges I get the best results working exclusively with broccoli, peas, green beans and asparagus.

^^ @ Alex > the tomato and milk will be bumping you out of ketosis. And like Phedder has already pointed out OJ straight after a workout is going to store the way you think in the muscle (but not doing as much harm as the milk and tomato). You should at least consider dropping the milk out and switching the vegie component to green vegies only at 1-2 cups equiv.

...................

It takes me on average 9-11 days to achieve ketosis - by the 14th day I'm a happy camper you can imagine. Some people can hit it quicker some not. As soon as you have any carbs you put yourself at risk of bumping out - however, you can quickly drop down once you have broken through your first week. Full keto gets knocked a bit because of the temporary size/strength loss - nut it's temporary. Once you break into keto and run your first week it takes about 2-3days after cheat meal to start producing ketones in readable quantity.

as a baseline I try to operate at 10-15g carbs per day maXX, although I could probably get away with a bit more due to my size..

[Andre01]

Blonde Question,

I have been reading about this KETO diet, can someone point me in the tright direction so I can have a look at it myself. Or if someone wants to put up the information that would be great. But I dont mind having a look. :pray: :nod: :pfft:

[matt !]

^ me too, keto diet seems interesting...

[runveerun]

Let me google that for you:

http://lmgtfy.com/?q=keto

[matt !]

after looking around i came up with this CKD based on 102kgs, 13% BF.

Mon - Fri (daily)

Protein (g) - 190

Fat (g) - 226

Total cal - 2794

Fri night - Sat midnight

Carb (g) - 860 (total)

Fat (g) - 86 or under (daily)

Protein (g) - 190 (daily)

critique my CKD

questions about gym sessions though;

can i still do my usual gym sessions (4 day splits)

mon ( quads/hams ) [ 25 total ]

tues ( chest/tris ) [ 21 chest / 16 tris ]

wed ( back/bis ) [ 21 back / 16 bis ]

thurs ( shoulders/calfs ) [ 22 shoulder / 20 calf ]

fri day off

then should i repeat on sat or rest from fri - sun and start again on monday ? OR is that too much work to begin with while in ketosis ?

if thats too much volume for ketosis, my alternative routine would be

mon ( quads/hams ) [ 16 total ]

tues ( chest/tris ) [ 16 chest / 12 tris ]

wed ( back/bis ) [ 16 back / 12 bis ]

thurs ( shoulders/calfs ) [ 16 shoulder / 16 calf ]

fri day off

p.s i got my info from here http://forum.bodybuilding.com/showthread.php?t=36497