Step By Step Keto Diet Plan!

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  1. 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


  2. 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
    Seasonings

    They usually play out in that order of intake, quantity wise.
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  3. 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

  4. Quote Originally Posted by walugi View Post
    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
    Well a lot of the low carb foods here aren't exactly CKD/AD friendly. Sugar free jello is basically gelatin and sugar free juice mix.

  5. 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 :/
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  6. 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.

  7. It's about 1690, and I'm not skipping this one. I skipped the last one. I'm gonna really enjoy this refeed

  8. So say its 1700 each of the five days.

    Day1:1700
    Day2:1400
    Day3:2100
    Day4:1500
    Day5:1700

    Higher calorie day through the middle of the week works to increase your metabolism from being at low calorie levels.

  9. Ahhh, didn't even think of that >_<

    Every frikkin time I think I have the bases covered,one bites me in the butt.

    Thanks


    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.

  10. 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. How is your water intake as well?

  12. Probably near a gallon a day, some days a little less, others a little more. Depends how much I am at home really.

  13. 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.

  14. Dang O_o

    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.

  15. 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.

  16. Quote Originally Posted by ShadowFury View Post
    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 :/
    keep your protein high and u should be fine

  17. Quote Originally Posted by ShadowFury View Post
    Dang O_o

    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.
    It's actually a bad habit of mine, I always keep water next to me everwhere, even when I was in college I had my gallon of water with me at all times.

  18. 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?

  19. Not if you eat enough fibrous veggies, no need to supplement then

  20. Quote Originally Posted by rarredoa View Post
    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?
    It's been mentioned in this thread and other keto threads. You basically want as much fiber as you can manage within your carb allotment for the day. If you don't want to **** bricks you'll get your fiber in.

  21. Quote Originally Posted by ThomasRivera View Post
    It's been mentioned in this thread and other keto threads. You basically want as much fiber as you can manage within your carb allotment for the day. If you don't want to **** bricks you'll get your fiber in.
    Where, in the orignal post, does it mention fiber intake? Can someone save me the trouble and point this out, because i can't seem to find it. It only mentions fat and protein intake and nothing else, aside from friday's ramp-up on carbs.

    Is that all the fiber we'll need?

  22. 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.

  23. Quote Originally Posted by ThomasRivera View Post
    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.
    So based on your response, we only take in fiber during the carb-up phase?

    Original Post says fat and protein only sunday-fri nite.

  24. Quote Originally Posted by rarredoa View Post
    So based on your response, we only take in fiber during the carb-up phase?

    Original Post says fat and protein only sunday-fri nite.
    Read the anabolic solution books. The powerlifting and bodybuilding versions are posted somewhere in the keto threads that are up.

    During the week you take in around 20-30 carbs a day.

  25. Quote Originally Posted by ThomasRivera View Post
    Read the anabolic solution books. The powerlifting and bodybuilding versions are posted somewhere in the keto threads that are up.

    During the week you take in around 20-30 carbs a day.
    Perfect... thanks!
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