Step By Step Keto Diet Plan!
- 11-09-2008, 10:23 PM
2. You can use this all year long.
- 11-09-2008, 10:40 PM
In the beginning of a Keto diet, it really helps to go high fat, medium protein, nil carb to speed into ketosis, then you can back off on the fat a bit once you're sure you are in. You can also keep fat high if your protein is not super high either though, just count your cals.
11-09-2008, 10:43 PM
I am supposed to have 130 fat, and 130 protein. I usually end up having 10-20 less fat than I should, and having 150+ protein, just because so much turkey and crap is so high in protien and low in fat. I seem to be doing OK while doing that, I don't even count cals anymore, just the fat/protein.
Since I'm also at a 500 cal deficit, and I have basketball, it all works out well.
11-10-2008, 01:22 PM
OK so here it goes..... Just to make sure that my math is right.
I am 205 @20-22 % BF. I have a LBM of 164ish right?? So at this point, I would do the CKD Sunday through Friday and have Friday PM till Sat midnight for my Carb re load phase.
Now through my no carb days, my diet would look something like this.
Wake up, and have some cheese, lean meats (i.e. cold cut turkey, roast beef etc etc.)
take my ECA
have more fats and proteins but no Protein shakes since they carry high Carbs right??
continue with the eating to about 6 meals a day and my cals about 1800-1900 ish???
+++ lots o' water! +++++
is this about right or??? I am a bit confused as to what to eat and such........ I know I saw a link here so ill check it out, but how does this outline sound?
11-10-2008, 06:20 PM
What you do is basically a macro breakdown like this
Thats generally where its good to stay at, you could always raise protein by 10 percent lower fat by 10 percent. You should go the first two weeks without carb loading, 5 days is enough but going for the 12 is better. You don't need to eat 6 different times a day on this diet, you could cut back the meals to 3-4. You can have protein shakes as long as they fall within your carb allotment for the day.
11-10-2008, 07:38 PM
Some shakes like Isopure(I believe 1 carb) and ON 100% Gold Standard(3-4 carbs) are fine, because they have such a low amount of carbs. You obviously don't want to drink them like water, because the carbs add up perty fast
Somewhere in this thread(I think the 3rd or 4th page) has a doc that is REALLY helpful, it's a spreadsheet. Just stick in your BF% and weight, and it gives you your macros, even for carb up
For carbs, you generally try to stay below 20, excluding fiber. With the fiber, I have heard of people getting up to 50, but I personally try not to get over 30-35, fiber included. Also grabbing some ketostix help some, but the amount of water screws it up too, so it is just to give you an idea of what knocks you outta keto and crap.
There's also a list of food in I think this thread that is pretty helpful
EDIT: Also, try to have protein after your workout, then the fat/meal about an hour later. Fat + protein = slower digestion of protein. Atleast from what I know ^_^
And also, do you have your workout(s) setup? The weekday workouts should be normal, and then the Friday night one a depletion. And you should start the carb load RIGHT after your workout, not an hour or two later. I can't remember the specifics, but you lose out on something, lol, maybe Thomas can explain it
11-10-2008, 09:07 PM
Fiber just isn't processed by the body so it isn't counted at all. Your carb allotment for the day should be split into these categories.
Vegetables that are high in fiber
Supplements that have small carb amounts
They usually play out in that order of intake, quantity wise.
11-11-2008, 11:09 PM
This had been working pretty well for me. I try to take in minimal carbs and i haven't been counting my calories. Between the meat and protein shakes that I drink it's pretty hard to over eat.
I think i'm going to try out that sugar free jello you guys talked about
The really gay thing is that America has gotten into the low carb craze, and from what i've heard you have a huge selection of low carb friendly foods. Australia doesn't have that at all... Your staples are still there, but if you want to make some low carb treats its pretty hard.
Oh well, can't complain. I think i look visibly leaner now, not sure if its because i've been going to the gym regularly now or if its cos of the diet. Who cares, it's probably both :P
11-11-2008, 11:31 PM
11-12-2008, 06:28 PM
Ya, we still don't have it THAT good, but I think we do have it a lil better over here.
I'm gettin frikkin annoyed, I had little fat on my chest, then the noticable/obvious areas of love handles/stomach, and I was able to gauge how well I was doing by my stomach/sides. Now I've lost fat in my chest, and more in my stomach/sides, so it's hard for me to gauge how well I'm doing by just one body part, since that is usually the last for people to lose the fat off of <_<
My BF is going down(Around 11 now) but all my fat is in my stomach/sides, it sucks, lol. I am not gonna skip my refeed like I did last week, I am CRAVING carbs so bad now. I get tired faster, and hungrier faster(dunno if thats a side) I am half tempted to refeed tomorrow through Friday night. It isn't helping that I'm taking a day off from Leviathan to try some samples every once in awhile, none of them have been nearly as good as Leviathan Reloaded. Plus I pulled a muscle in practice yesterday, so I can't really give it my all in practice till tomorrow or Friday, so my metabolism isn't getting as much of a boost from that either >_<
Ontop of all that, my mom is doing a weightwatchers thing, going by the points and such. I see her eat all this good tasty crap and I just go eat 2-3 more jellos, lol.
I love CKD, but not being able to have oats every morning is insanely annoying.
It also sucks that I am eating less with the lower BF I get to, shouldn't I be eating more because I would be having more muscle so I would need more to maintain? Down to 1690 or so cals :/
11-12-2008, 06:42 PM
What is your current calorie intake for your five low carb days? If you are going to go another week without a carb up I would suggest doing a small carb up of around 100-150 carbs after this friday's depletion.
11-12-2008, 07:01 PM
It's about 1690, and I'm not skipping this one. I skipped the last one. I'm gonna really enjoy this refeed
11-12-2008, 07:12 PM
So say its 1700 each of the five days.
Higher calorie day through the middle of the week works to increase your metabolism from being at low calorie levels.
11-12-2008, 07:15 PM
Ahhh, didn't even think of that >_<
Every frikkin time I think I have the bases covered,one bites me in the butt.
Also, I rarely feel like working upper body after bball practice, so I usually don't anymore, would I be able to start my refeed right after practice on Friday without my depletion workout? Since it has been 2 weeks without a refeed, I'm guessing I have very little glycogen left in storage just because it's been so long.
11-12-2008, 07:21 PM
If you feel that your active enough and that your body has been pushing hard enough, I would try it out, see how it goes, how you look.
11-12-2008, 08:00 PM
11-12-2008, 08:08 PM
Probably near a gallon a day, some days a little less, others a little more. Depends how much I am at home really.
11-13-2008, 05:32 AM
What i've been doing, it's a little over the top, but every hour I take in roughly 1/7th of a gallon of water.
11-13-2008, 07:38 AM
My prob is, I spend a lot of time at school. I'm gone from 7 AM to 5:30 PM, so I can't drink a lot during practice or during school(Only inbetween classes at the fountain) So it makes it really hard, and I end up cramming it all into when I get home at night.
11-13-2008, 07:46 AM
Yeah that's bad. Spread it out. I try to drink a litre every hour or two...but probably only have one closer to every 2 hours.
11-13-2008, 09:41 AM
11-13-2008, 10:59 AM
11-13-2008, 02:49 PM
I'm seriously considering going on this Keto-Diet plan in the near future. My only concern is that there is no mention of any fiber intake. Isn't this nutrient essential for proper digestion?
11-13-2008, 03:21 PM
11-13-2008, 03:53 PM
11-13-2008, 05:36 PM
Is that all the fiber we'll need?
11-13-2008, 05:49 PM
Not sure where. But its pretty much as much as you can manage within your carb intake, supplements if you'd like. Just enough to keep digestion normal.
11-13-2008, 05:58 PM
11-13-2008, 06:16 PM
11-13-2008, 06:49 PM
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