help with ketogenic and anabolic diet please

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  1. thanks for that info destilled water......but it dosent said anything about saturated fat should im worry about those during the induction phase? i ask this because this is my second day on the diet i started on monday i dont know my LBM but im using this formula Your bodyweight in lbs x 18 (body weight 140 lbs) so that gives 2520 calories a day (1008 CALORIES FORM PROTEIN) ( 1512 CALORIES FROM FAT) so i did the math and it gives me:

    252 grams of protein
    167 grams of fat

    but i start to se that i start to lose a bit of cut even thought im doing cardio firts time in the morning and after training what could be the reason?


    thanks


  2. no, I'd just worry about trans fat. Sat fat from eggs and meat are good for you from a natty stand point.
    Serious Nutrition Solutions Representative
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  3. ok thanks....... but why would be that im losing a bit of cut? should i increase my training intensity ?

  4. Quote Originally Posted by cessna View Post
    thanks for that info destilled water......but it dosent said anything about saturated fat should im worry about those during the induction phase? i ask this because this is my second day on the diet i started on monday i dont know my LBM but im using this formula Your bodyweight in lbs x 18 (body weight 140 lbs) so that gives 2520 calories a day (1008 CALORIES FORM PROTEIN) ( 1512 CALORIES FROM FAT) so i did the math and it gives me:

    252 grams of protein
    167 grams of fat

    but i start to se that i start to lose a bit of cut even thought im doing cardio firts time in the morning and after training what could be the reason?


    thanks
    Try keeping your sat. fat in the ballpark of 33% of your total fat intake.

    You will seem to lose cut on this diet during the low carb portion in the latter part of the week as your glycogen stores become depleted. This is normal. Each carb up should be thought of as a "recomposition" phase. During this time if you're consuming a proper amount of glycogen your defenition will return.

  5. Quote Originally Posted by cessna View Post
    ok thanks....... but why would be that im losing a bit of cut? should i increase my training intensity ?
    What does your training look like on this diet?
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  6. Quote Originally Posted by Royd The Noyd View Post
    I'm not so sure about using the vanadyl on the carb meal? I believe it reduces the release of insulin in some way, correct? I'm not sure this is ideal when trying to shuttle nutrients into muscles. Unless that isnt the goal of the carb up?
    Exactly. This, and other insulin mimitecs (variations of ALA, anabolic pump, etc.) can further induce ketosis and will lower the insulin response that we try so hard to set up during the high carb weekend. These are better used during the first two low carb days of the week to get you into ketosis faster.

  7. my saturated fat intake is around 55g.daily and yes im taking ALA and magnesium and i will buy vanady sulfate for the carbu up days . and my training is split is:

    monday: legs generally 4 exercises ( sets: 4)
    reps: 12, 12 , 10, 10 ,8)

    tuesday: chest 4 exercises ( sets: 4)
    ( reps: 15, 12 , 10 , 8)


    shoulders: (sets: 3)
    (reps: 15 , 15 , 15 , 12 ) light weight


    wednesday: back (sets:4) sometimes 5 depens on energy level
    (resp: range between 12 and 10 )


    thursday : biceps (sets: 4)
    (reps: range between 15 and 12 thats the only way i can get good pumps)


    triceps (sets:4)

    (reps: range between 12 and 10)


    friday hamstrings (sets: 4)
    (reps: between 15 and 12)

    i do 30 minutes of cardio after weight and sometimes firts thing in the morning


    i bought the ketostix's but i didnt show any dark color

  8. You're going to use the Vanadyl during carb up days? If you read my last post you would see why that isn't ideal.

    Your training routine needs to go hand in hand with your glycogen stores if you want to get the most out of this diet.

    I would suggest that you keep your training to 3-4 days per week with the first 2-3 w/o days being tension workouts at around 80% of your 1RM. This early in the week your glycogen stores will be full enough to support heavier weight. The final workout day for the week should be a 2 hour full body depletion workout at about 50% of your 1RM. This can include supersets, strip sets, etc. Immediately following your depletion workout you should start your carb up. This type of routine while on a CKD has shown to very effectively replenish glycogen stores. Think of yourself on Friday as a dry sponge (glycogen depleted) ready to soak up water (or in this case, glycogen). Doing the high rep depletion workout will help you to soak up the most glycogen to prepare you for the next week.

  9. I started a thread in here a while back on the anabolic diet. Still on it and Ill tell you brother, its all trial and error. There is no set amount of time for your carb ups, only a rough limit of two days. Ive found I can't take a long carb up, so I go 12hrs to 24 hrs max and I also avoid the high gi carbs because I end up feeling like sh*t. I stick with the 60/30/10 template for as long as the carb up goes.

    BTW You do not need fad supplements on this diet! Save your money for food (or maybe roids.)

  10. Quote Originally Posted by IroNwIlL2006 View Post
    I started a thread in here a while back on the anabolic diet. Still on it and Ill tell you brother, its all trial and error. There is no set amount of time for your carb ups, only a rough limit of two days. Ive found I can't take a long carb up, so I go 12hrs to 24 hrs max and I also avoid the high gi carbs because I end up feeling like sh*t. I stick with the 60/30/10 template for as long as the carb up goes.

    BTW You do not need fad supplements on this diet! Save your money for food (or maybe roids.)
    I agree here. Consensus by vets of the diet seems to be that no matter how long the carb up lasts you'll find that while you cut keeping your fat macros at 10% will yeild the best results. 60/30/10 is also what I use.

  11. thats the part i dont understand (tension workouts) what exactly its that? what i understand with that its better to do around two sets per bodypart and reps range between 8-10?
    except for the depletion workout.....and about the vanadyl sulfate your're right its not a good idea for carb up days
    but its ok to do cardio (slow mode for 30 minutes?)

  12. I would personally do more than 2 sets per body part during the tension workout for major muscle groups. Just keep your rep range between 6-8 during these workouts.
    If you want to do cardio on this diet then the decision is up to you.

  13. okay im on my day 5 of the AD im trying to keep the fat intake high or at least within my weight.....mostly my fat intake comes from (EVOO, cheeses, eggs , ground meats) im not comsuming to much red meat because of the time it takes to cook the meat and im out of my house almost the all day so i take a few tuna cans for lunch but my dinner i try to eat more fat like eggs with cheese and EVOO....til now my energy levels have been up and down good days bad days but i hope the next week will be better...... i been having a little headache.

    well but i have a problem before i started this diet my diet was high in protein and low in fat and carbs because im an endo and carbs dont go with me....well the thing is that before this diet i had my six pack and after 5 days on the AD i started to see that they begin to disappear but its not terrible i know they can come again easy and i started to see less cuts on my body should i worry? or its to much fat what im taking? i reed that this diet it supposed to be high in fat and thats what im doing.... i just dont wanna quit from this diet because it seems to work so if anyone could help me on this one ill appreciate it thanks

  14. The AD is all about trial and error. I had a nice set of abs going into the diet as well but I gained an initial 5 lbs of fat when i first started, lol. I almost lost my patience and quit as well once my abs were no longer visible. All I can tell you is that it may take a little bit of time and patience for your body to adjust and to get your calories/macros tuned in. I would give it 1-2 months for this to occur and to be running smoothly on the diet. So, if your goal is to keep your abs for the rest of the summer then it may not be the best idea to start a new diet right now. Just my 2 cents.

  15. no i really dont mind right now if i lose a bit my abs since i dont have time to go to the beach because of my studies but i was wondering if this is normal on some persons.....plus if i were eating carbs as im eating fat i can assure i were a skinny fat person lol..... so this diet it dosent seen to be too bad for me maybe its just matter of time like you said....ill try for for a month or two months to see what happens......

  16. Good call. It is normal to see a little weight fluctuation as your body becomes adjusted to this diet. How many calories are you currently eating on low carb days?

  17. im taking between 2300 and 2520 calories

    252 g. protein (1008 calories)
    167 g. fat ( 1512 calories) my saturated fat intake is between 57 grams each day

    its bad if someday i go over my calories ?

  18. No that is a good place for you to start, IMO. If you find after a month you aren't seeing results I would then slowly lower the cals a bit.

    I find a better synergy when I keep my macros at ~70% fat and ~30% protein rather than the 60% fat/40% protein that you have listed. This is by no means set in stone, but eventually you should try altering your macros a bit and see how it works for you.

  19. ok ill try that to see what happens..... for example today i went over 624 calories and im still hungry and i just ate my dinner i dont know if keep eating or what its that bad?

  20. No, that is ok. You don't want to starve yourself during the induction phase. Eat as much as you need too.

  21. Quote Originally Posted by Botch View Post
    No that is a good place for you to start, IMO. If you find after a month you aren't seeing results I would then slowly lower the cals a bit.

    I find a better synergy when I keep my macros at ~70% fat and ~30% protein rather than the 60% fat/40% protein that you have listed. This is by no means set in stone, but eventually you should try altering your macros a bit and see how it works for you.


    Consider this, as you enter strive for ketosis during the low carbs phase of the diet, an abundance of protein can be counter productive as protein is glucogenic. The recommendation of 70% fat, 30% protein is solid. Also, a lot of higher fat (hamburger, cheese etc.) naturally reflect those ratios, making meal creation much easier!

  22. You must spread some Reputation around before giving it to spiderduncan again.

  23. yes i reed about the protein that can be counter productive....
    ill do that go 70%f---- 30% pro.

    so after the induction phase that is 12 days i go for the depletion workout my post workout meal should be simple carbs right in liquid form?

    what about dinner that day should be simple carbs or complex?

    and breakfast the following day assuming im doing a 24 hours carb up only

    im sorry im asking too much but im just wanna do things right

    thanks

  24. Quote Originally Posted by Rugger1 View Post
    You must spread some Reputation around before giving it to spiderduncan again.
    Thanks Rugger1!

  25. See bold comments:

    Quote Originally Posted by cessna View Post
    yes i reed about the protein that can be counter productive....
    ill do that go 70%f---- 30% pro.

    so after the induction phase that is 12 days i go for the depletion workout my post workout meal should be simple carbs right in liquid form? Actually, I believe you should take in some carbs prior to your fullbody tension workout, workout and consume a lot of carbs.

    what about dinner that day should be simple carbs or complex? The priority would/should be placed upon liquid meals (example: gatorade and whey). Honestly, I preferred to eat sugar cereals, raisin/cinnamon bread and pastas.

    and breakfast the following day assuming im doing a 24 hours carb up only As the carb up progresses, one should shift from simple to complex. Oatmeal (with some sugar) would be more than adequate.

    im sorry im asking too much but im just wanna do things right

    thanks
    I am certain that Botch can fill in the blanks. It has been some time since I utilized the CKD or TKD. Rest assured, it is an effective diet for maintaining hard earned muscle and maximizing fat loss.
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