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Step By Step Keto Diet Plan!

ThomasRivera said:
Nutritiondata.com is really specific with a lot of it's information. The reason they have so many raw is because they have different nutritional value depending on what part of the animal your eating. For chicken breasts they have raw meat only and raw meat with skin.

100 grams of raw chicken breast with skin has 8 more grams of fat than 100 grams of raw chicken breast without skin.
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but if the meat is raw, then wouldn't the nutritional value be the same whether you broil it, grill it, fry it etc? As long as you don't add more stuff to it.
 
The difference that occurs during cooking is basically a change of the weight of the food, a change of the fat content of the food. While you cook a food water is cooked out and fat can be rendered out of the food.
 
Oh god, that's so confusing :(

I usually just take the raw value and go off that, despite cooking with a george foreman.
 
And what do you guys do if there's something that isn't on diettracker/nutritiondata?

It's quite a fatty piece of chicken that is the thigh and leg

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I read the wikipedia thing and I think it's an australian/british thing. It's really really fatty. The fat drips off it like water sometimes.

I'm not sure if that's good to eat though. It's really cheap and tastes great, but my mum reckons that it'll give me high cholesterol :P
 
walugi said:
Oh god, that's so confusing :(

I usually just take the raw value and go off that, despite cooking with a george foreman.
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You can pretty much go off of the raw value. Just eyeball the amount of fat left in the pan, if you don't mind using left over fat to fry other things in it, it becomes a good tool :-D

I've drank the fat straight out of the pan on occasion.
 
walugi said:
And what do you guys do if there's something that isn't on diettracker/nutritiondata?

It's quite a fatty piece of chicken that is the thigh and leg

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I read the wikipedia thing and I think it's an australian/british thing. It's really really fatty. The fat drips off it like water sometimes.

I'm not sure if that's good to eat though. It's really cheap and tastes great, but my mum reckons that it'll give me high cholesterol :P
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The CKD style diets usually lower cholesterol, I do try to get things that improve the HDL levels up during my carb loads. But generally alot of places point to ketogenic diets lowering cholestorol despite the fat.
 
Well, since I'm still not 100% sure of how the CKD works, is it still going to be helpful to take a pre-WO supp? I know with no carbs the water you drink kinda flows right through ya, so I was guessing it would be the same with a pre-WO sup, but I wanna find out before I use my Ragnarok anymore. I would also be taking it with Poseidon and I'd have a Leviathan Reloaded an hour or so beforehand.(Dunno if the caffeine would matter)
 
I'm back on the keto train. I need a step by step plan on stopping these dreams of carbs I keep having...they are haunting and taunting me in my sleep :aargh:
 
Carbs are of the devil, stay strong brutha! ^_^

I've found I frikkin love sugar-free jello when I crave carbs...I eat that crap like there is no tomorrow.
 
I haven't had any heavy whipped cream yet, I might go grab me some of that. Maybe mix it with my mocha ON Whey, yummay

EDIT: How long you been on CKD since you restarted gutter?
 
Yeah it tastes amazing in shakes. I usually mix heavy cream, e.v. coconut oil, and olive oil into my shakes w/ some almond butter..good stuff.
 
I was doing Olive Oil, but it tasted too much like crap, and it would never mix well, it would always be at the top so every sip I took tasted like crap <_<
 
Guess I gotta try that. How much jello is too much? I know people say the cream and the jello is fine, but how much does it take to actually hurt the CKD? I could eat 10 of those little jello packages, lol.
 
It's not the jello I don't think, but I can keep eating that heavy cream till there's no more lol...so tastey. I have to remind myself that I'm cutting..too much fat at night is not a good thing
 
Arg, how much can I have that is cured in sugar? I have bacon/ham/other crap that says it was cured and one of the things was in sugar, so should I not eat them? They all have 0 or 1 sugar carb, so other than that they are fine with fat and protein. So gay if I wasted 20 bucks, lol.
 
good info guys, just wondering tho. all that fat can't be good for you can it? can a keto diet like this be used constantly when you want to lean up, or should it be cycled w/ other diets?
 
WILL DA BEAST said:
good info guys, just wondering tho. all that fat can't be good for you can it? can a keto diet like this be used constantly when you want to lean up, or should it be cycled w/ other diets?
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1. All that fat wouldn't be good if you were on a high carb diet. The CKD diets, AD, etc, specifically cycle the use of carbs and during carb ups fats are limited. Cholestorol levels have the tendancy to improve while on this diet.

2. You can use this all year long.
 
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.
 
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.
 
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

workout

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?
 
soldier0213 said:
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

workout

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?
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Have you read any CKD books? There should be a link around here somewhere to download the anabolic diet.

What you do is basically a macro breakdown like this

Protein 30-40%
Fat 60-70%
Carbs 20-30

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.
 
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 :D
 
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.
 
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
 
walugi said:
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
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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.
 
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 :/
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
ShadowFury said:
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.
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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.
 
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?
 
rarredoa said:
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?
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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.
 
ThomasRivera said:
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.
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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?
 
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.
 
ThomasRivera said:
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.
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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.
 
rarredoa said:
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.
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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.
 
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