the best foods during keto

i felt bloated also after carb up

you guys should also look into the calorie free chocolate syrup and maple syrup.  that stuff tastes pretty good for being 0 cals

Daniel265

the general goal is to shoot for 10-12 grams of carbs per kilogram of lean mass. so take ur weight in lean mass, divide that by 2.2, then multiply that by 10 or 12 and u have ur goal number of grams or carbs.

Dude that is a TON of carbs.  At 70kg, that puts me at around 770 carbs... 3080 kcal from carbs alone while trying to cut?  Even for a reload, that seems excessive.  Where did you get this formula?

thehardway

energy is great, with the exception of the refeed day. Otherwise steady and constant, and my head is as clear as it gets... down 3 lbs, and I feel like I am leaning, not shrinking.

Really?  I'm the opposite.  I've read here and there about carb crashes (during carb loads or just on a normal carb-heavy diet), but I haven't had any problems with it.  I'm very alert and energetic during the loads.  Then I'm lethargic, clumsy, irritable, and inattentive during the main phase.  I haven't had a great experience with CKD, and I'm very disappointed at how poor the results have been, especially considering how nasty I've felt and how expensive produce and fatty meats are around here.  It could be my own fault, I probably didn't get everything tweaked perfectly, but I'm more inclined to think that my body just needs the carbs.  I wanted to try a keto bulk, but I just can't keep it up.  I realized yesterday after I stabbed several people in the face that I have to get off it ASAP. And I'll probably never look back. 

Hmm... didn't really plan to go into all that.  I was just surprised at all your energy!   Remember, a lot of the weight you lose at first is just water, but I'm glad it seems to be working out for you so far!

snatchula

thehardway

energy is great, with the exception of the refeed day. Otherwise steady and constant, and my head is as clear as it gets... down 3 lbs, and I feel like I am leaning, not shrinking.

Really?  I'm the opposite.  I've read here and there about carb crashes (during carb loads or just on a normal carb-heavy diet), but I haven't had any problems with it.  I'm very alert and energetic during the loads.  Then I'm lethargic, clumsy, irritable, and inattentive during the main phase.  I haven't had a great experience with CKD, and I'm very disappointed at how poor the results have been, especially considering how nasty I've felt and how expensive produce and fatty meats are around here.  It could be my own fault, I probably didn't get everything tweaked perfectly, but I'm more inclined to think that my body just needs the carbs.  I wanted to try a keto bulk, but I just can't keep it up.  I realized yesterday after I stabbed several people in the face that I have to get off it ASAP. And I'll probably never look back. 

Hmm... didn't really plan to go into all that.  I was just surprised at all your energy!   Remember, a lot of the weight you lose at first is just water, but I'm glad it seems to be working out for you so far!

Haha...

I have the same carb formula as Daniel, I found it in may articles about Keto, and CDK specifically.

Yeah I know, mostly water weight in the beginning, but this week I technically should be up about 3 pounds if you understand my meaning,. so the fact that I am down is somewhat astonishing.

I also know how my body responds to a caloric deficit... (and my calories right now are the same as they always are at this weight), and I have been doing a gentle and casual cut for most of the spring... (I can manage to recomp, at maintenance calories, make very slow progress, but I don't have to think about it...it just happens, but slowly).  If I do a more regular cutting diet (like a 40/40/20), at the same calories, I would only expect a 1.5 pound loss in a week.

SO yeah it is agreeable enough to my body, to warrant continuing.

Except last night I realized I am going to miss Cherry season.... I had forgotten about cherries, my all time favorite fruit... sometimes the mind is kind, and tries to shield us... the it gets distracted, and everything falls to sh*t.

i had to point this out 40/30/20 is only 90% of your macros :p

cherry season!  that is super sad :(

it's early... I wasn't paying that close attention... just spit out a ratio, I'll fix it!

Man I had to turn down some fresh cherries last night... made me want to cry.  Said she'd give me some for the weekend, but we forgot!  >.<

So this 10-12 carbs per kg really is pretty standard, huh?  It's unclear to me, is that all for 1 day, or for the whole load (i.e. for a 48hr load, 5-6g carbs each day)?  I feel like the #1 thing that has kept me from shedding the fat has been having too many carbs on the weekend, but I don't reach 770 per day even by a long shot.  

the simple base i follwed on keto was 30/5/65 P,C,F.  this can easily change based on the individual.  after the first two weeks i started my carb up on saturdays and switch the fat and carb ratios around fo the day.

snatchula


Man I had to turn down some fresh cherries last night... made me want to cry.  Said she'd give me some for the weekend, but we forgot!  >.<

So this 10-12 carbs per kg really is pretty standard, huh?  It's unclear to me, is that all for 1 day, or for the whole load (i.e. for a 48hr load, 5-6g carbs each day)?  I feel like the #1 thing that has kept me from shedding the fat has been having too many carbs on the weekend, but I don't reach 770 per day even by a long shot.  

if ur not getting enough carbs on ur carb up days then u are not fully restoring glycogen levels and ur going to loose some muscle!! the point of ur carb up is to preserve the muscle that u have!

i would say i loose the most fat during my carb up days simply because i keep my fat intake low so my body uses more bodyfat for energy.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265

if ur not getting enough carbs on ur carb up days then u are not fully restoring glycogen levels and ur going to loose some muscle!! the point of ur carb up is to preserve the muscle that u have!  

I think I just misunderstood.. The formula you gave is for the entire carb load, right?  But I've been doing 2-day loads, so I was applying that to each day, which would be 1500+ carbs for the load.


After looking back, I see that I've only been on CKD for about 5 weeks.  I had decided to drop it as of yesterday 'cause my body doesn't seem to like it.  But there are still a couple tweaks I'd like to try, so I may stay on for a few more weeks...