Step By Step Keto Diet Plan!
- 12-02-2008, 12:34 PM
- 12-02-2008, 04:31 PM
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
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
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, 01:48 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, 01:54 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, 06:32 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, 09:39 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, 10:05 AM
12-30-2008, 09:39 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, 11:04 PM
12-31-2008, 12:47 AM
12-31-2008, 01:12 AM
12-31-2008, 04:43 AM
12-31-2008, 11:55 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, 12:29 PM
12-31-2008, 02:12 PM
12-31-2008, 02:29 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, 02:46 PM
12-31-2008, 02:55 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, 03:38 PM
12-31-2008, 03:39 PM
12-31-2008, 03:48 PM
12-31-2008, 03:59 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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