- 05-14-2013, 07:18 PM
Hi all, pretty new to all this forum stuff but I'm hoping everyone is nice..
Anyways - I want to start a ketosis diet (2 weeks on 1 week off thing) and I wanted anyone experienced in this diet to let me know how to go about starting and staying on this diet as I've heard it is very hard to stick to. Also should I stick with my current training plan or do I have I change the workout to suit my depleted glycogen stores? And lastly how fast would I be able to see results? I am currently at 83-85 kg mark as it often fluctuates and have been lifting for a year if that helps...
Thanks in advance!
- 05-15-2013, 08:20 AM
I noticed the easiest way to stick to the diet is having good recipes and cooking almost every meal. Also, when you feel the 'keto-flu' it is normal. To help w side effects I found that drinking extra water and taking in fat helps.
- 05-15-2013, 09:54 AM
+1 on getting the cooking done ahead of time. Take a Saturday or Sunday and get your stuff made for the week. Do not expect miracles. If you eat too much on a low carb diet, you will still gain fat. There is no reason you should change up your work out routine. Some people advocate HIIT for cardio, other say steady state is best. You need to find out what works best for you. Your weight training may suffer a little because you are only taking about 30% of your calories from protein, but nothing consequential. As your glycogen falls off, you will start feeling tired and rung out, this is the "Keto Flu". It will pass.
05-15-2013, 03:27 PM
What about cardio frequency? I was planning to do 3-4 HIIT sessions on a stationary bike.
05-15-2013, 04:15 PM
Buy psyllium husk before keto, first time I did keto I was backed up for a week. Not a pleasurable experience.
05-15-2013, 05:17 PM
05-15-2013, 05:21 PM
05-15-2013, 05:29 PM
I do a 5/3, 5 minutes easy, 3 minutes balls to the wall. I do 5 cycles or roughly 40 minutes. If you are having a hard time with HIIT, maybe you should back off some. How are you doing yours?
05-15-2013, 05:58 PM
Currently I do 1 min slow and 30 secs fast as I can, I find I don't recover enough and sometimes that's why I have to stop. Should I increase it to 3 mins slow and 30 secs fast? I mean I sweat like a bi*ch anyways no matter what cardio I do.
05-15-2013, 06:16 PM
Also can someone give me some good examples of a decent meal plan in rough so I have some sort of idea what sort of foods I'm looking at please!
05-15-2013, 07:17 PM
Why the 2 weeks on 1 week off? Why not just do weekly carb up days?
Try the 3 minutes rest and 30 sprint. It will allow you to push harder during your sprints. Also would do HIIT close after your carb up to deplete glycogen stores but that's about it.Originally Posted by mynameisdiwas
Similarly might want to prioritize your workouts. You might have to back off the volume as you get further away from your carb ups.
As far as the diet don't turn this into a low fat diet. Eat red meat, fish, eggs, bacon, sausage, coconut oil, grass fed butter, chicken. Basically meat and then add fat if it isn't fatty.
05-15-2013, 07:21 PM
I had a quick read through some posts on various websites and 2 weeks on and one week off came up a few times? But carb up days sounds a lot better, thanks!
Yeah I was planning to do a 5x5 thing.
05-15-2013, 08:16 PM
That 2 weeks on one off you mentioned, I hope that isn't concerning your keto plan. Go two weeks, then take ONE day off and carb up. In one week, if you are carb sensitive, you can unravel what you did for the two weeks.
05-16-2013, 02:19 AM
Yeah I did think that it was a bit strange having a whole week off!
05-22-2013, 12:03 AM
05-22-2013, 11:03 AM
I'm on week 4. There's really no reason to take a week off. You won't lose muscle and once you get past the brain foggy period (1st week for me), the diet is a breeze and results are awesome. Don't do a ton of cardio in the beginning there's no need, I just started doing a lot of cardio this past week. Just make sure you get creative, eat stuff you like. Bacon is my best friend in the morning and peanut butter at night.
05-22-2013, 11:05 AM
Also I would invest in a George foreman. Easy cooking and cleaning
05-22-2013, 11:06 AM
05-22-2013, 11:16 AM
05-22-2013, 11:25 AM
05-22-2013, 11:32 AM
MONDAY: Chest, Back, Abs
High intensity workouts with 60 sec rest between sets, 90 sec rest between
(this excludes all warm up sets)
Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
TUESDAY: Shoulders, Arms
Same intensity mentioned before
Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps
Wednesday: Rest or Cardio
Thursday morning: Rest or Cardio
Later on Thursday: Legs
Same intensity mentioned before
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps
Friday night: Final Workout
Same intensity mentioned before
Bench 2 sets, 6-10 reps
T-bar Row 2 sets, 6-10 reps
Incline bench 2 sets, 6-10 reps
Latpulldown to front 2 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
Either curl exercise 2 sets, 8-10 reps
Either tricep exercise 2 sets, 8-10 reps
Stiffleg deadift 1 set, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps
Similar Forum Threads
- By schwellington in forum AnabolicsReplies: 15Last Post: 06-13-2010, 03:53 PM
- By Vintastic in forum SupplementsReplies: 1Last Post: 04-06-2008, 09:05 AM
- By proeliator in forum Weight LossReplies: 15Last Post: 02-09-2008, 08:35 AM
- By Grifter in forum Weight LossReplies: 2Last Post: 02-04-2005, 11:43 AM
- By Gaf Knee in forum Weight LossReplies: 7Last Post: 06-24-2003, 07:04 PM