Step By Step Keto Diet Plan!
11-25-2008 03:23 PM
You know, I've never heard of low carb diets causing depression until recently. I feel great on low carb diets too, my energy is pretty high all the time, I never feel lethargic even when I lose weight. It might be a perceived mental thing. Like for me the first shot I had at cutting I dropped my carbs to around 120 a day, the first few days i was miserable. It was probably because I was physiologically still craving the carbs.
Originally Posted by Gutterpump
11-25-2008 03:24 PM
So, you can't eat the turkey, or ham found in the stores? (Vacuum packed) I've been eating those lately. I usually will have like 5 slices or something. They say 1g of carbs per slice. So, that's 5g of carbs, but 25g of protein...Is this ok?
If not, what kind of meat should i be buying? I like the kind that's packed, because i count calories and it makes things a lot easier...
11-25-2008 03:30 PM
The only problem with some packed foods is their nitrates. 5 grams of carbs are ok as long as your staying within the carb limit.
Originally Posted by someguy1984
That website has the calorie information for a wide amount of food. For instance, 80/20 ground beef is near 1200 calories a pound. If I get 3 pounds I split it into three portions.
11-26-2008 06:19 PM
Gutterpump .. I agree man, it's very easy to smash a pound of meat in one sitting!
12-01-2008 12:16 PM
Are you guys consuming 6-8 meals per day or are you jamming your food into just a few meals/shakes yet?
I like to have a constant supply of nutrients throughout the day so eat ~6 meals ED.
Also, I think the (gross bodyweight * 15) - 500 calculation found in the beginning of this thread leads to a somewhat higher daily caloric intake for a cut than I'm accustomed to. The above equation would have me consuming ~ 2,740cals ED, M-F.
Are you guys following this calculation?
12-01-2008 03:45 PM
I laugh at 6-8 meals a day. The way I figure it is that on the AD diet there are a different set of dietary circumstances than on a normal diet. On the AD diet your body uses fat as its main source of energy, a source of energy that is readily located in the body. Fat and protein from the usual sources on the AD diet (Except for coconut oil, whey protein, which both digest quickly) take a while to digest, so I don't see why the 2-3 hour feedings are required. Additionally from a mental point of view 1 pound of meat is not a lot of food for me, I can sit down through 2 pounds without much effort, it's more satisfying to do the 4 meals a day for me.
Originally Posted by papapumpsd
I do not follow the calculation, to be honest the AD solution, AD diet, UDv2.0 and other keto diet books are not designed for guys that don't know much. The AD diet especially is targeted towards people who know their body. The calculations they give are for people that don't know their macro requirements and are at best generalizations.
12-01-2008 04:15 PM
K, cool, thanks TR. I will adjust accordingly. I will drop the number of grams of fat and increase my protein so my kcals <2,500 ED.
Originally Posted by ThomasRivera
I'm on T3 (25mcg) and op day 2 of the CKD and I'm feeling HOT! Then again, I'm usually a heater, but this is somewhat elevated
Thanks for the help dood.
12-02-2008 09:35 AM
At what point does one go WHOOOOOA too much liquid fat sources (Olive oil/flax oil)
Im trying to set up a CKD for myself and im falling super short on cals and fat and i could easily add in more olive oil and flax just not sure if there is a TOO much on this diet
How i have it so far
Vanilla Shake mix
6 fish oil pills spread throughout the day
comes out tooo
Fat - 135
Pro - 161
Carb - 10(not including fiber or sugar carbs)
im trying to add more fat without protein cause thats right where i want it... i actually had to remove the tuna i had in the diet because it was putting me way over my protein amount (first time i ever thought id say i was getting too much protein haha)
12-02-2008 10:00 AM
All oils are liquid when heated..EVO is one of the best sources. If you're having a lot of fish oil (omega 3 in general) try to balance it out with omega 6+9, or you could be asking for a hormonal imbalance.
Just make sure your protein is high enough and adjust fat as needed for cals.
12-02-2008 10:04 AM
i take 6 fish oil pills a day and 3 flax oil pills and then on top of that 2 teaspoons of flax.
So but what youre saying is i could definately just add in a couple more doses of liquid fat?
12-02-2008 12:34 PM
Yeah for sure. Not a problem. Don't be afraid of taking in too much fat on this diet. If you don't like the extra in your shakes, you can always break out a shotglass and measure/take it that way too. If you take it with your protein meal, it will help to digest it slower too.
12-02-2008 04:31 PM
Technically, oils are liquid at room temp. Fats are not.
Originally Posted by Gutterpump
12-03-2008 12:18 PM
ALRIGHT. I read through this entire thread, and I got a few questions-
Im about 215, 22% BF maybe? ( I havent had it measured just going with it).
I used that excel template and it puts me at 2295 Cal's Mon-Thursday. Friday and Saturday put me at 2725, and has me consuming 782g of carbs. Is this 782 g of carbs supposed to be taken BOTH friday and saturday? ( so 782 friday and 782 saturday), or mixed together?
I ended up getting these numbers-
no carb days-
179g of fat
172g protein,fat kept to minimum ( what number should I be looking at here).
782 g of carbs.
Im getting like contradicting numbers here because I did the calculations from the one of the FAQ pages and it had me at 3896 calories for the first 24 hours (681 g of carbs, 76g of fat, 170g of protein).
12-03-2008 12:21 PM
Your "carb-up" should begin Friday night and last until around midnight Saturday
So that would mean that I keep the calories at 2725 for Friday and 2725 for Saturday, and eavily distribute the carbs throughout both days?
12-03-2008 12:42 PM
Originally Posted by papapumpsd
Ah yeah, true. I need to lookup and see what the varying rate of digestion is for different fats/oils. I know that coconut oil is the main oil that I eat that digests quickly. I don't know the other rates though for dietary fat and supplemented oils.
12-03-2008 01:43 PM
I created my own basic excel tool for CKD (didn't see the one in this thread). It provides the essentials and a starting point for me, and it might be helpful to others here too. Everyone is different so as you progress throughout this diet, tweaking will be necessary.
12-03-2008 04:05 PM
The carb loads vary person to person. Some guys eat until they see their muscles pumped up to where they need to be before they hit a bloat, some people run off of calculations, some people just eat what they want as long as they limit fat.
12-08-2008 09:15 PM
I just wanted to say thanks to everybody who supplied information on the Keto Diet, this is the first time I've heard of it and I'll be starting mine in about 1 month. I'm 5'11" and currently 240lbs with around 20% bf. I would like to this this will get me around 10%. I'm excited to get started!
12-12-2008 09:36 AM
Ok I must do something wrong on my diet.
I started CKD 3 weeks ago, on a bit low cals (1200-1500 instead of 1800 needed for my weight) but with that seems a good ratio to me (approx : 750 kcals from Fat, 600 from proteins and 55 from carbs (13 grs)) but i didn't loose any BF, and worse i feel i gained some more (i can't see my abs anymore) !
IS there something wrong on my diet, should i lower my cals more ?
Any ideas ?
12-12-2008 12:42 PM
Are you judging your caloric intake by way of calculator, or have you done the work yourself and tracked your own weight for a week to gauge what you need?
Originally Posted by BigFroggie
What do you weigh?
Are all your calories the same for the low carb days?
What is your carb load like?
What is your training like? (If you tell me you don't train i'll find and rip your head off)
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