Step By Step Keto Diet Plan!
- 11-25-2008, 02:23 PM
- 11-25-2008, 02:24 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, 02:30 PM
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, 05:19 PM
Gutterpump .. I agree man, it's very easy to smash a pound of meat in one sitting!
12-01-2008, 11:16 AM
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, 02:45 PM
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, 03:15 PM
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, 08:35 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, 09:00 AM
- 6'2" 225 lbs.
- Join Date
- Apr 2007
- Rep Power
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, 09:04 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, 11:34 AM
- 6'2" 225 lbs.
- Join Date
- Apr 2007
- Rep Power
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, 03:31 PM
12-03-2008, 11:18 AM
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, 11:21 AM
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, 11:42 AM
- 6'2" 225 lbs.
- Join Date
- Apr 2007
- Rep Power
12-03-2008, 12:43 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, 03:05 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, 08:15 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, 08:36 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, 11:42 AM
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)
12-12-2008, 12:48 PM
I'll go through an explain all my questions with their purpose.
1. If you did not gauge your caloric needs on your own and you go by a calculator you will just get a rough estimate of where your calories roughly need to be. Some calculators for me are a couple hundred calories off. 200 calories extra or fewer calories than you actually need adds to a deficit or surplus of what, at least 1000 for a standard low carb week, which isn't good.
If you eat too little your body will stall weight loss by slowing metabolism.
2. Depending on your weight your protein intake might need to be adjusted.
3. If you vary your caloric intake during the week while mantaining the total calories eaten during the week you will have a more efficient metabolism. On a 1300 calorie a day average.
Day 1: 1200
Day 2: 1100
Day 3: 1700
Day 4: 1400
Day 5: 1300
Something like that, you want your calories to start to go low, peak, then restart. One day with slightly above bmr level or at it would be good too.
4. If you eat dirty during your carb load you will gain fat, count on it. By dirty I mean too much fat and protein.
5. Need to know how cardio and training goes.
12-12-2008, 12:54 PM
Calculators (found 2 on this site) gave me 1750-1800 kcals for my weight (72 kgs -> 155 lbs) to cut.
I take from 1200 to 1800 kcals everyday (a little bit more the we).
1200 kcals seems very low anyway, even if i only take 4 meals/day, it' only 300 kcals/meal
Just did one carb load last we (weetabix, apple pie on saturday night).
I train 4days/week (1h30) :
Monday : back + bi
Tuesday : chest + tri
Thursday : legs
Friday : shoulders.
Today a guys told me i got a lot of fat
Forgot to say i'm on gear (test E + Eq). Had a little bloat at the begining but now it"s in order but got some fat too.
Edit maybe i ate too much proteins and fat last we too...
12-12-2008, 05:32 PM
If you are on test and equi, are on sub maintenance protein/fat/carb intake, I don't see how you would gain body fat. You might be getting water retention from the gear.
12-15-2008, 08:39 AM
Can someone tell me how many carbs to count against my daily total on things like an Atkins bar? It has, I believe, 13 carbs but it says that it has just 3 net carbs. So how many should I count towards my daily total based on that?
12-15-2008, 09:05 AM
12-30-2008, 08:39 PM
Can someone explain to the me the refeed/carb-up days. Say I finish my workout Fri at like 6 P.M., after that what should be in my postworkout shake. And what type of carbup is this? Can I eat anything I want, such as french fries and burgers, as long as I'm under my maintence? Or should the carb up still come from healthy sources like oatmeal?
12-30-2008, 10:04 PM
12-30-2008, 11:47 PM
12-31-2008, 12:12 AM
12-31-2008, 03:43 AM
12-31-2008, 10:55 AM
Thanks for the info Thomas. Also, a friend of mine has been around bodybuilding for a few decades now and he told me that the suggested 3,000 calories a day, according to the keto diet on here was way too many, and that my fat intake should be closer to 40-50%, not 60-70%, also that a keto diet would be better if it is ran 16 weeks instead of 8, that professional bodybuilders and people who have done it a long time try to condense it down to 8, but still sacrifices losses in the proccess. What do you make of all this? And do you compete in contests and use this to cut, or do you just do this to become more cut for personal reasons? As always, thanks thomas!
12-31-2008, 11:29 AM
12-31-2008, 01:12 PM
12-31-2008, 01:29 PM
One thing I would highly recommend that will pay major dividends, is that you get very acclimated before you start manipulating calories.
12-31-2008, 01:46 PM
12-31-2008, 01:55 PM
I don't see why someone would just go through this diet for 8 weeks, it's a good long term recomp diet. First 4 weeks of this diet, 2 of them being training weeks, I remained around the same body weight and I lost body fat. I was thinking about competing sometime around august.
12-31-2008, 02:38 PM
12-31-2008, 02:39 PM
12-31-2008, 02:48 PM
12-31-2008, 02:59 PM
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.
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