help with ketogenic and anabolic diet please

[cessna]

hello everyone....

i've been training for about 5 years and recently i took a break of about 2 months to rest my body....i just started again i did loose a bit o definition and muscle and strenght.. well i just started the anabolic diet but i dont understant how the carb load should be......i reed that should be saturday and sunday but i not sure ho much carb and what kind of carb should i take without compromising ketosis state im extremely insensitive to carbs i gain fat easily when i follow i diet rich in carbs even in small amounts so thats why im trying this diet....also are you allow to cheat on the carb load days? i appreciate if anyone could give an andvice on this....
thanks in advance (sorry for my english)

[cessna]

this is mi diet

before AM cardio : 1 scoops whey protein 1 cup coffee

meal 1 : 3 whole eggs, 4 egg whites 1 tbsp natural peanut butter


meal 2: 1/2 cup low fat cottage cheese(no salt added) 1 tbsp olive oil


meal 3: 1 can tuna 1 tbsp olive oil 1 cup green beens or broccoli


meal 4 : 1 onz peanuts (unsalted) 1/2 cup cottage cheese low fat or half can of tuna


meal 5: before workout 1 scoop whey protein 1 tbsp
natural peanut butter

postworkout meal: 2 scoop whey protein



dinner: two turkey burguers (no bread) 1 cup green beans 1 tbsp olive oil or 2 tilapia pieces


before bed : 1/2 cup cotagge cheese 1tbsp peanut butter


my weight is 140 lbs and about 11 to 13 % bf

[Royd The Noyd]

I'm not 100% certain on the anabolic diet (I know more about the CKD's, etc), but I think your shooting for 2x's your caloric needs as a regualar day from the week. So if you consume 3k cals on Mon-Fri then saturday you would put down 6k, then Sunday you would lower it to something like 5k or 4k.

Your goal is supersaturation (glycogen) so the carb source really isnt an issue (you can use anything). However if you able to each complex carbs and meet your caloric goal then go for it (its very unlikely though). So simple carbs are very much needed.

^^^Caution, I think I'm spewing bodyopus info above not Anabolic diet. So lets wait a lil bit for those more in the know.

[beebab]

I was on a ketogenic diet for the past two something months and I'm just now starting to make the transition slowly back to carbs. To avoid gaining weight have your "cheat meal refeed" once a week. Pick a meal on the weekend to cheat, preferably your last meal of the day so that you don't have to eat again, and just eat whatever foods and carbs you want. I'd usually go all out and eat lots of bread and then finish off a tub of ben and jerries ice cream w some cookie dough.

Invest in a supplement called Vanadyl Sulfate. It's a good mineral supplement that will help your body with glucose metabolism. Taking two before your cheat meal and two after will possibly lessen any bloat and help shuttle glucose out of your blood faster. But as per your original question, carb load doesn't quite matter. As a good rule of thumb, make it once a week that you refeed and eat whatever you want.

[cessna]

thanks for the replies....yes i heard about vanadyl ill try it....
but the carb up day should last all day long breakfats to dinner? or just one meal? so its not neccesary to have 2 carb load days?

[beebab]

thanks for the replies....yes i heard about vanadyl ill try it....
but the carb up day should last all day long breakfats to dinner? or just one meal? so its not neccesary to have 2 carb load days?

No, one meal. If you do a two-day carb load you'll likely put on water weight and fat. Doing a one meal carb refeed still allows you to indulge and eat what you want without the risk of putting on extra weight. It will serve its purpose --- the carbs from that meal will be stored as glycogen and anything else will be shat out.

If you want, you can also do a smaller carb refeed (again, just one meal) every four days. This is less ideal for cutting purposes, but in place of doing a 2 day carb up something like that may better suit your needs.

[cessna]

ok thanks i appreciate it.....i just started with the diet like 2 days ago i think my body has to adapt as i read usually takes like 4 weeks should i do the carb up meal 4 weeks from now? or this coming weekend assuming carb stores are fully depleted

[Royd The Noyd]

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?

[cessna]

Vanadyl Sulfate Insulin Mimicking Mineral


Vanadyl sulfate, one of the most popular bodybuilding supplements, is derived from trace mineral vanadium. carries the highest quality vanadyl sulfate available!


2. What does it do and what scientific studies give evidence to support this?

Athletes have long used vanadyl sulfate to increase their performance. It is believed to play a role in helping to regulate the body's healthy blood sugar levels, similar to insulin. Studies show that vanadyl sulfate mainly helps the muscle cells uptake glucose (instead of fat cells (adipocytes) uptaking glucose). Basically, by mimicking the actions of insulin, vanadyl sulfate forces more proteins, amino acids, and carbohydrates directly into muscles. Vanadyl sulfate is an awesome, popular supplement that seems to work for building better muscles; nevertheless, the scientific jury is still deliberating.


3. Who needs it and what are some symptoms of deficiency?

Bodybuilders find vanadyl sulfate especially effective because of the fullness it gives their muscles. Weight lifters and bodybuilders take vanadyl to increase their results while working out and because they experience greater pumps and vascularity. Symptoms of deficiency are not associated with vanadyl sulfate.


4. How much should be taken? Are there any side effects?

The recommended dosage is between 30 and 50 mg per day with meals in divided doses. Supplementing with vanadyl sulfate is safe and effective when taken in the recommended amounts. As with most trace minerals, over supplementing may be toxic, so don't take too much!

hope this help

[beebab]

ok thanks i appreciate it.....i just started with the diet like 2 days ago i think my body has to adapt as i read usually takes like 4 weeks should i do the carb up meal 4 weeks from now? or this coming weekend assuming carb stores are fully depleted

Nah, you'll transition into ketosis in a matter of days. It usually takes the body about 3-4 days to burn up all stored glycogen and then you start burning fats. Go the first two weeks without doing a refeed. Stay strictly ketogenic, consume under 20 grams carbs a day and let your body adapt to burning muscle triglycerides for energy. After about 2 weeks do a refeed when your body could most benefit from glycogen loading.

[Rugger]

Someone gave you bad gouge. You are to do 2 FULL DAYS of carb ups, not 1 meal. Personally I go from friday night until sunday night.

[Royd The Noyd]

1 meal is the Palumbo diet.

[cessna]

but theres something i dont understand and i been researching.....ok lets say after two weeks in this diet no carbs at all....then comes saturday morning should my carbs sources come from high glycemic or low glycemic the 2 days of loading? also i reed you can do just 24 hours of carb load....im respond very bad to carbs so i think 48 hours carbing up its too much.....thank for responses....

also what about the piece of fruit they tell you to eat before your deplenish workout on friday?

[Distilled Water]

The fruit is to "wake" up your liver to start doing work with insulin. Use high GI carbs for the first 12-24 hours. It will be easier and work better. The 2nd 24 hours use all lower GI carbs. Keep fat low I'd say under 75gr/day and protein about the same.

[cessna]

its ok if i do only one 24 hours carb up period? because i know my body i dont think it will react in a good way with a 48hours period.........also can i sheat that day or its better to keep it healthy?

also i saw the list of foods that you are allow to eat on this diet but i didnt see peanut butter and cottage cheese and i really like it can PB and CC be incorporate on this diet?

THANKS

[cessna]

Bump

[Distilled Water]

Yea if you want to do 24 thats fine. Just keep the first 12 High GI and the last low GI and yea a cheat meal in there is fine IMO.

Cottage Cheese and PB are fine as long as you stay within your carb range for the day.

[Frank Reynolds]

Definitely keep fat as low as possible.. I sort of "cheat" on my entire re-feeds, but use Low fat versions, etc. Like ill make a pizza with 2% cheese/turkey peperoni, mike and ikes, fruity pebbles with 2% milk, really whatever i feel like, and am craving.

[cessna]

ok thanks for the advices......but i have a questions about the fat intake i reed about you should take a specific amount of fat depending your weight but this specific numbers of grams of fat should i count the saturated fat or just the total amount of fat on a specific serving for given meal? for example my numbers says that on each meal i have to take a minimun of 28 grams of fat plus 50 grams of protein... lets say i eat 6 whole eggs there is 27 grams of fat its that the way i count the fat grams or do i have to count the saturated fat? thanks

also i saw the list of drinks you can have and i didnt see coffee its there any problem with drinking coffee?

[cessna]

bump