Step By Step Keto Diet Plan!

[ThomasRivera]

Actually DiPascale did mention cutting down on the fat ratio during a cut. If you cut out 500-1000 calories you need that macro ratio to get enough protein to prevent catabolism.



Dave Palumbo's contest prep diet is also CKD. I think that's the diet AMTorres' friend was referring to.

Ahh, I never liked dave paulumbos diet because of a few scientific inaccuracies within it. Turned me off to reading anything he had posted.

[AMTorres]

Wow, be safe over there. You're in our thoughts.

If I were you, I would not worry about calories for at least a month after starting the diet. Just focus on getting used to the no carb then refeed thing. You're body is trying to get used to getting by without daily carbs, don't make it get used to a calorie deficit at the same time.

After about a month, you should be used to the diet enough that you can start effectively cutting.

I'm only doing the diet for 8 weeks before i start a bulking cycle, now with that being said, should i start cutting calories earlier? I don't mind suffering through a caloric deficiency since i'm trying to cut, and I have a hard time eating that many calories anyway. As long as I have enough protein, and i continue to work out, that will keep from catabolism, right?

[ThomasRivera]

I'm only doing the diet for 8 weeks before i start a bulking cycle, now with that being said, should i start cutting calories earlier? I don't mind suffering through a caloric deficiency since i'm trying to cut, and I have a hard time eating that many calories anyway. As long as I have enough protein, and i continue to work out, that will keep from catabolism, right?

Before I go off on a tangent, I would probably go on at least one week before going into a caloric deficit. This is one of those "it depends" things, I'm very much at the point where I don't get fatigued even while going on long periods of training, but you might. See how you feel, post up and then decide from there.


Some catabolism is bound to happen on any cutting diet. The keto diets however partition the nutrient usage differently. Where as on a normal diet you get a combination of energy from carbohydrates fats and protein. On a keto diet your main source is fat, secondary is protein for production of glucose. Adding the carb load in gives the potential to building back muscle or new muscle, thats why this diet even while cutting is a recomposition style diet.

This diet has a curve of about 3 weeks until you hit the sweet spot. The two different major energy sources you'll be using on this diet are free fatty acids and ketones. Glucose plays the third role. As the diet starts the body will prefer to use ketones, the brain will begin to use ketones. This is around the three day period. As time goes up to the three week period, the brain will obtain up to 75 percent of its requirements in ketones while the body switches to using FFA's.

So at the three week period the body will only ever harvest up to 25 grams worth of glucose for the brain. This is why when you read a lot of logs and experiences with CKD you get an overwhelmingly positive response. Preservation of muscle on this diet is great.

[pitching101]

I read not to eat nitrites while on the keto diet, or basically every. So what type of bacon and sausage does everyone buy? All the packaged stuff in the stores have nitrites and I really want some bacon!

[AMTorres]

Since are diet is high in fat and protein during the week, i shouldnt have to worry about avoiding the yolk in hard boiled eggs, right?

[RobInKuwait]

Since are diet is high in fat and protein during the week, i shouldnt have to worry about avoiding the yolk in hard boiled eggs, right?

Not at all. I usually have 6-12 whole eggs a day.

[AMTorres]

If you live in a more rural area, I would suggest going to a slaughterhouse the small mom and pop places

[kholdstare]

just started the CKD after being on a fairly low-carb diet for the last 3-4 weeks. Transition was pretty easy. Before I was eating 1 serving of maybe 20g slowly digested carbs post HIIT session. Now I eat, well, none. Maybe 5g tops per day. Dont use any sauces (ketchup, relish, etc). Mostly mustard.

Question though, I got a bucket of 100%Whey, however. It's got 5g carbs / serving. I havent touched it since monday. Is it ok to have 1 scoop of this post work out, or should I just shelf it and find a better brand? I'm guessing the answer is find something else. Dont wanna take it and have it kick me out of keto. Thx in advance guys, alotta great info on these boards.

[KgTomCat]

Now I eat, well, none.

LOL

Question though, I got a bucket of 100%Whey, however. It's got 5g carbs / serving. I havent touched it since monday. Is it ok to have 1 scoop of this post work out, or should I just shelf it and find a better brand? I'm guessing the answer is find something else. Dont wanna take it and have it kick me out of keto. Thx in advance guys, alotta great info on these boards.

I go with All-The-Way Fat Free Whey Isolate, stuff is great!

[Ivan Valdez]

what about adding a bit of GHRP, say 100mcg night, and 20mcg igf 1xday? would that lean our more?

[enhanced]

Wow, what a ton of good info in this thread!! I googled keto diet plans & this was one of the top finds. Going to try & start this very soon. Gonna try the excel spreadsheet when I get home.

[HondaV65]

I know that this diet might work - but I tried it once for three days and I couldn't stand it.

See, normally I just eat "natural" foods - I don't eat too much "processed" food. So I eat a lot of MEAT, EGGS, Milk, nuts - and I'll do some fruits like apples and oranges and pineapples occasionally. I also do a lot of protein shakes but try to keep that down to about three per day. I don't seem to get fat on this stuff - and combined with my workouts I actually get leaner (slowly). My attitude is great eating like this - no anxiety problems - I just feel good. I do try to keep the carbs as low as possible - but I can't keep them crazy low like this diet wants.

Which brings me into why I couldn't stay on this diet ...

Processed foods out the ass man! I went out and bought "Summer Sausage" and "Jack Cheese" and "Bacon" and the only thing I could really stomach was the Bacon. After three days - my BO smelled totally like grease. I had to dive off the diet dudes.

So what I need are more natural forms of fat - and they're few and far between it seems. I know the Eskimo's used to chow all day long on whale blubber and they were the healthiest people in the world - but you can't go to Kroger's and buy whale blubber. They don't even carry it at Whole Foods - and they carry EVERYTHING at Whole Foods!

I'm eating sirloin or ribeye every day and loving it - but I don't think I'm going to get into "keto-ville" with this ticket.

[TheBreeze]

So I just read this entire thread start to finish and just want to give mad props to ThomasRivera as well as everyone else who posted for all the knowledge they provided in this thread. It was very informative and I wish I was able to spend more nights like tonight reading right here on AM.

One question though, I am currently 10 days post-op from surgery to fix a small hernia. My problem is seeing that I can do basically NO lifting for about 6-8 more weeks all I will be doing training wise will be light to moderate cardio.

Therefore my question is, will a CKD diet be beneficial for me? IMO it will b/c in the middle of this thread the kid "Shadow???" cant remember his exact name, was playing basketball and admitted to not training much during that time, however he was still hitting the weights occasionally.

Being I will be doing pretty much NO lifting during the next month or two I figure I should adjust my carb-up days appropriately. Correct???

I really want to do this, I just need to bone up on my discipline big time and be a man. Cause I know personally, I'd be very proud of myself if I could pull off a diet of this caliber while dropping some excess BF.

Oh yeah, I am fully aware this thread was quite old before being brought out from the archives recently, but I sure am glad it was.