Hi Guys... I've spent the whole day or so reading up on the keto diet and it looks quite appealing and am thinking of starting it possibly at the end of this week. There's not as much info out there as I hope in terms of peoples opinions or proper journals/logs, etc so the only info I could get was your regular articles on tnation and bb.com
I am wondering who out there on this forum has tried this Keto diet, and what results did you achieve? Successful? not successful?
I am currently 215lbs @ 18% bodyfat and looking to tone down to something quite more comfortable. Will be working off the mirror and not so much the scale.
I am thinking of going along the lines of 2365cals per day (my non-lean bodyweight of 215x11 - got this from Christian Thibaudeau's article on t-nation), and with a 70/30 ratio that would end up being 1655cals of fat from 184g of fat and 710cals from protein from 178g per day. split this into 5-6 meals a day. I believe this should get me into ketosis. Hopefully my carbs will be kept under ~30g daily.
I'll have the 1 carb-up day from late friday through to late saturday, which will be 216grams of protein, 2160-2590grams of carbs (not sure exactly, im working off a calculator on an article which tells me for my weight to get that much), and also a maximum of 98grams of fat for that day (I'll try keep it less... under 80)
Does this sound right to anyone else out there who has done this diet and is familiar with these calculations?
My questions are this:
HIIT cardio (sprinting/cycling) 2-3x (25min sessions) a week or medium intensity cardio? A little confusion here... HIIT is generally better, more effective and better at not burning muscle... but I've read generally people suggesting NOT to do HIIT on a keto diet due to the depleted glycogen in the muscles? tho some places I've read say its ok 2-3x a week... (I am planning on lifting 3x a week as well, low volume - lots of compound lifts)
Whey Protein shakes pre/post weight-lifting sessions... take or not to take? If so, before or after? I read they can cause insulin spikes due to the protein or due to the small amount of carbs associated with them? I'm not sure about this one? I am under the presumption to not... consume any carbs pre/post workout as you generally would when not on this diet...
Also, I have some BCAA left over which I'll use up to ensure muscle retention, I think from memory 10g before and 10g after cardio sessions was a recommendation I was given a while back, with maybe another 10g before bed, (lifting days im not too sure? non lifting days maybe 10g in morning and 10g before bed?). I know a lot of people have differing opinions on how much to take here so let me know thoughts.
Also, a lot of articles talk about taking an ECA stack to boost the fat burn (its legal where I live and relatively cheap), and I have briefly read up on this and it does look appealing... but am not 100% sure whether its needed / worth it... so wondering on opinions
That's about it for the Q's for now, hopefully someone out there has experience with the keto diet and can assist me a little here! There's not a lot of help with the search button as most journals and threads started by people in regards to keto went dead.
Also if anyone here has lists of good foods or recipes that help one stay on this high fat/protein and no carb diet, let me know! anything to make it easier
thanks
I am wondering who out there on this forum has tried this Keto diet, and what results did you achieve? Successful? not successful?
I am currently 215lbs @ 18% bodyfat and looking to tone down to something quite more comfortable. Will be working off the mirror and not so much the scale.
I am thinking of going along the lines of 2365cals per day (my non-lean bodyweight of 215x11 - got this from Christian Thibaudeau's article on t-nation), and with a 70/30 ratio that would end up being 1655cals of fat from 184g of fat and 710cals from protein from 178g per day. split this into 5-6 meals a day. I believe this should get me into ketosis. Hopefully my carbs will be kept under ~30g daily.
I'll have the 1 carb-up day from late friday through to late saturday, which will be 216grams of protein, 2160-2590grams of carbs (not sure exactly, im working off a calculator on an article which tells me for my weight to get that much), and also a maximum of 98grams of fat for that day (I'll try keep it less... under 80)
Does this sound right to anyone else out there who has done this diet and is familiar with these calculations?
My questions are this:
HIIT cardio (sprinting/cycling) 2-3x (25min sessions) a week or medium intensity cardio? A little confusion here... HIIT is generally better, more effective and better at not burning muscle... but I've read generally people suggesting NOT to do HIIT on a keto diet due to the depleted glycogen in the muscles? tho some places I've read say its ok 2-3x a week... (I am planning on lifting 3x a week as well, low volume - lots of compound lifts)
Whey Protein shakes pre/post weight-lifting sessions... take or not to take? If so, before or after? I read they can cause insulin spikes due to the protein or due to the small amount of carbs associated with them? I'm not sure about this one? I am under the presumption to not... consume any carbs pre/post workout as you generally would when not on this diet...
Also, I have some BCAA left over which I'll use up to ensure muscle retention, I think from memory 10g before and 10g after cardio sessions was a recommendation I was given a while back, with maybe another 10g before bed, (lifting days im not too sure? non lifting days maybe 10g in morning and 10g before bed?). I know a lot of people have differing opinions on how much to take here so let me know thoughts.
Also, a lot of articles talk about taking an ECA stack to boost the fat burn (its legal where I live and relatively cheap), and I have briefly read up on this and it does look appealing... but am not 100% sure whether its needed / worth it... so wondering on opinions
That's about it for the Q's for now, hopefully someone out there has experience with the keto diet and can assist me a little here! There's not a lot of help with the search button as most journals and threads started by people in regards to keto went dead.
Also if anyone here has lists of good foods or recipes that help one stay on this high fat/protein and no carb diet, let me know! anything to make it easier
thanks