why you should be on keto

Im gonna drink vodka tonight. 600 person house party in my college town, im going regardless. But its been five days since I last refed. Should I treat the alcohol as my refeed cause of all the insulin it gives? I figure as long as I stay super hydrated as I drink my shots, then i'll just make tonight my refeed into tomorrow morning when ill start on oatmeal bread, etc. Is that a good idea, granted that im gonna drink alcohol regardless? I know i should abstain, but c'mon now.

I have only really been reading into CKD for about fifteen minutes. I gather that one eats strictly clean proteins and fats with less than 20 grams of carbs, for the purpose of keeping insulin levels low, basically hormone manipulation. Length of the carb depletion is six days with the refeed near or on heavy strength training days, or important days.
Do traditional calorie deficits still apply to keto diets? I gather from the T-nation article that they don't and you will still use body fat in place of carbs, just wondering since I'm going to run with CKD for a few weeks and see how it goes.

I have always been pudgy around 15%... maybe this will do the trick, though I'm only two weeks into traditional cleen eating.

Gota start Saturday, maybe even double my cardio if my losses aren't as expected this Sunday.

Three week keto test run
Started July 19
It will work, or I'm done dieting.

dtes


Im gonna drink vodka tonight. 600 person house party in my college town, im going regardless. But its been five days since I last refed. Should I treat the alcohol as my refeed cause of all the insulin it gives? I figure as long as I stay super hydrated as I drink my shots, then i'll just make tonight my refeed into tomorrow morning when ill start on oatmeal bread, etc. Is that a good idea, granted that im gonna drink alcohol regardless? I know i should abstain, but c'mon now.

LOL WHAT?

I dont think you guys understand this diet.  Start the refeed by drinking??  Its the most important part of the whole diet.  You need to do a depletion workout right before you start the carb up start poundin carbs before you even leave the gym, the longer you wait, the less glycogen recompensation you will get.  Just hold your carb up off for a day if youre gonna drink alot.  alcohol depletes liver glycogen - nuff said.  (haha this could even be seen as an advantage during the no carb period)

I dont like how alot of places explaining the diet say to put the carb up on the weekend so you can eat socially and such.  The carb up is my most lazy, structured dieting day of the week.  Its the day when I make sure everythings right.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

thunderblood


I have only really been reading into CKD for about fifteen minutes. I gather that one eats strictly clean proteins and fats with less than 20 grams of carbs, for the purpose of keeping insulin levels low, basically hormone manipulation. Length of the carb depletion is six days with the refeed near or on heavy strength training days, or important days.
Do traditional calorie deficits still apply to keto diets? I gather from the T-nation article that they don't and you will still use body fat in place of carbs, just wondering since I'm going to run with CKD for a few weeks and see how it goes.

I have always been pudgy around 15%... maybe this will do the trick, though I'm only two weeks into traditional cleen eating.

Gota start Saturday, maybe even double my cardio if my losses aren't as expected this Sunday.

I dont buy into the eat 8000 calories of fat and you wont gain a pound but the fact is its harder to eat that many calories on this diet.  Try counting your macros and calories and watch how full you are. Youll be surprised.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Rolling, I know alcohol sucks in bodybuilding, esp. keto, and would be a bad thing to do on a refeed...but thats what temptation does. anyway, i thought you said you chilled on your refeed days? thats what i do. i usually go all out, then the NEXT day i refeed. how much recompensation do you think i miss out on doing this?

You would be surprised by how much I can put away, even just protein, I still retain the ability to eat like my old self if I want to. I get your point though, I'm going to keep my current calorie levels, cut out the carbs.

So before carbing up, I should ensure I'm fully depleted by moving heavy weights for longer than usual, as well as a short run after. I should start carbing up for the rest of the day and possibly part of the next day immediately after that training session, then go no carb for the rest of the week, rinse and repeat?

-edit-

I should add, does this mean that I can have a cheese, meat, and mayo, sandwich on my re-feed day?

Three week keto test run
Started July 19
It will work, or I'm done dieting.

RollingStone

You need to do a depletion workout right before you start the carb up

Why?   I think you will be completely depleted from not eating carbs throughout the week anyway.  Can you explain that.

dtes


Rolling, I know alcohol sucks in bodybuilding, esp. keto, and would be a bad thing to do on a refeed...but thats what temptation does. anyway, i thought you said you chilled on your refeed days? thats what i do. i usually go all out, then the NEXT day i refeed. how much recompensation do you think i miss out on doing this?

I chill once it starts.  You need to do a depletion workout right before it starts though.  I dont even count it as one of my regular workouts.  I just wake up really early, today around 6:30 lol and went in and just hit ever muscle high reps, real low weight.  You dont wanna beat the muscle up so that you have to recover, just work it.  I hit legs yesterday, fullbody light today, and then tomoro Ill do upperbody again.  The depletion workout shouldnt really phase you, just prime you for glycogen recompensation.  Just wait till you have a day to dedicate to the carbload, theres nothing wrong with going longer than a week on the no carb phase.

And to get technical youre supposed to eat some fructose right before the depletion workout.  I eat 2 bananas.  fructose replenishes liver glycogen first and not so much muscle so it kicks you out keto fast and gets you burning glycogen for energy.  So to best deplete the muscles, you should get out of keto and into carb burning mode by eating some fruit preworkout.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Chalky Palms

RollingStone

You need to do a depletion workout right before you start the carb up

Why?   I think you will be completely depleted from not eating carbs throughout the week anyway.  Can you explain that.

This is just part of the diet.  Its something bodybuilders do before their final carbup pre-contest to make sure they blow up.   Your glycogen will already be low yes, but Id imagine it is at its lowest right after a workout, even when not eating carbs, especially if one is eating too much protein and its being turned into glucose.  Its probably not extremely important but if you wanna follow the diet correctly then thats part of it.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wow, this diet sounds pretty strict and complicated.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Keep protein levels around 1G/pound LBM, everything else is fat. Stay in a calorie deficit. Come time for the last workout of the week, have some fruit, deplete yourself, then begin the carb up. After that its back to protein and fat.

It doesn't seem to complicated if you read through it... ok, I did take notes...

I personally intend to lift weights for two hours tomorrow insted of one, as well as work every muscle, then start with the carb loading from end of workout till sometime Sunday. After two weeks of clean eating, I want a bowl of cereal and stuff.
http://www.bodybuilding...-keto-diet-plan-ckd.html

I can get pretty screwy, maybe thats an understatement, but I just had the fridge restocked with everything I need.

Three week keto test run
Started July 19
It will work, or I'm done dieting.

thunderblood


Keep protein levels around 1G/pound LBM, everything else is fat. Stay in a calorie deficit. Come time for the last workout of the week, have some fruit, deplete yourself, then begin the carb up. After that its back to protein and fat.

It doesn't seem to complicated if you read through it... ok, I did take notes...

I personally intend to lift weights for two hours tomorrow insted of one, as well as work every muscle, then start with the carb loading from end of workout till sometime Sunday. After two weeks of clean eating, I want a bowl of cereal and stuff.
http://www.bodybuilding...-keto-diet-plan-ckd.html

I can get pretty screwy, maybe thats an understatement, but I just had the fridge restocked with everything I need.

You, are a godsend.

Thank you for posting that link. Finally, I understand what the hell this is. :)

Red PittBull's Log.

Okay, I have a couple questions here... 


Now, I understand the principles of the no carbs, no sugars, and how it changes in your body.


But what about the other side of the equation? What sort of workout would be best for this? And what about cardio? When, and what type? Before or after workout? Etc.


Rollingstone? Anyone?

Red PittBull's Log.

.

Red PittBull's Log.

Red PittBull


Okay, I have a couple questions here... 


Now, I understand the principles of the no carbs, no sugars, and how it changes in your body.


But what about the other side of the equation? What sort of workout would be best for this? And what about cardio? When, and what type? Before or after workout? Etc.


Rollingstone? Anyone?

there is no workout plan that is perfect for the keto diet. i hate how a lot of people on this board say u shouldnt do things like DC training while on keto and u shouldnt do HIIT while doing DC.

fact of the matter is i am combining keto, DC, and HIIT together and have gotten the best results out of my lifting career. my lifts have gone up and i really know how to hit my carb up now and i have gotten leaner while staying at the same weight for a few weeks now (except the few days after the carb up)

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

Red PittBull


Okay, I have a couple questions here... 


Now, I understand the principles of the no carbs, no sugars, and how it changes in your body.


But what about the other side of the equation? What sort of workout would be best for this? And what about cardio? When, and what type? Before or after workout? Etc.


Rollingstone? Anyone?

there is no workout plan that is perfect for the keto diet. i hate how a lot of people on this board say u shouldnt do things like DC training while on keto and u shouldnt do HIIT while doing DC.

fact of the matter is i am combining keto, DC, and HIIT together and have gotten the best results out of my lifting career. my lifts have gone up and i really know how to hit my carb up now and i have gotten leaner while staying at the same weight for a few weeks now (except the few days after the carb up)

Haha dang, me too, idk but im kind of just convinced that this is the way to go.  I think I am becoming more close-minded about to achieve lifting related goals...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Daniel265

Red PittBull


Okay, I have a couple questions here... 


Now, I understand the principles of the no carbs, no sugars, and how it changes in your body.


But what about the other side of the equation? What sort of workout would be best for this? And what about cardio? When, and what type? Before or after workout? Etc.


Rollingstone? Anyone?

there is no workout plan that is perfect for the keto diet. i hate how a lot of people on this board say u shouldnt do things like DC training while on keto and u shouldnt do HIIT while doing DC.

fact of the matter is i am combining keto, DC, and HIIT together and have gotten the best results out of my lifting career. my lifts have gone up and i really know how to hit my carb up now and i have gotten leaner while staying at the same weight for a few weeks now (except the few days after the carb up)

Thats what I expected. I'm going to stick with a three day full body routine, I may try DC later on. I was going to do HIIT anyway.

Thank you.

Red PittBull's Log.

haha im doing DC training, keto as well

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

New diet, new shoes, harder work ethic, plan of attack, stocked up fridge, I'm ready.

Vegetables are acceptable on this diet as long as total carbs do not go over 10-20Grams, correct?

Three week keto test run
Started July 19
It will work, or I'm done dieting.

thunderblood


New diet, new shoes, harder work ethic, plan of attack, stocked up fridge, I'm ready.

Vegetables are acceptable on this diet as long as total carbs do not go over 10-20Grams, correct?

Definatly.  Youre not gettin the same vitamins as usual so vegetables are really important.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

How set in stone is the protein to fat ratio, I'm aware that the goal is to get the body over to using fat for energy and excess protein is not going to be beneficial, but is eating more than one gram per pound of lean body mass going to compromise the results?

Three week keto test run
Started July 19
It will work, or I'm done dieting.

Holy crap, i have lost 5 pounds within the last 2 weeks. I just started this like 2 days ago, so i should see even more improvment O.o. Btw, I have kept most muscle. Im starting to look pretty ripped. :D

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

Supps: 100% Whey protein, Creatine Ethyl Ester, Fish Oil, Jack3d

These two vacations I have gone on are killing me. I cannot wait to get back to keto, Jesus. Carbs are so disgusting.

I carbed up today after 5 days off, I literally could not stop eating. 

Hahaha, i messed up. i drink like 10 beers today ='(

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

Supps: 100% Whey protein, Creatine Ethyl Ester, Fish Oil, Jack3d

haha dxm


man i love carb up days so much ima be a beast in the gym tomorrow (db bench, military press, skull crushers, bent over rows, and pull ups)

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Don't feel alone DxM, I had Golden Chick on the day I was supposed to start the diet, I started up anyway so its not much a problem, might slow me down the first day.

I hope all my vegetables and blueberries stay good until saturday, that stuff is expensive!!!

Three week keto test run
Started July 19
It will work, or I'm done dieting.

So lemme get this straight. I should shun carbs for a week. Then just straight eat a s*** load of em. Repeat?

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

Supps: 100% Whey protein, Creatine Ethyl Ester, Fish Oil, Jack3d

The only thing I don't like about this diet is that is seems you have to be almost 100% strict to it, otherwise it won't work. 

I know that I'm able to eat mostly healthy, but I do slip up ocassionally.  Sometimes I'll even have a whole bad week here and there.  But with the keto diet, it's as if you can't even screw up even once.

This is the only reason I'm skeptical about starting it.

Do find this to be the case RS?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

It really shouldn't be hard to follow it though, seeing you're allowed to eat fats. You just have to eliminate grain like rice, pasta, etc. (from my understanding).

Protein, veggies, and fats. Sounds pretty good to me, I just personally (and I know the diet works) but couldn't see myself losing fat eating fats. I mean if I eat 1500 calories per day I gain 5lbs (figure of speech), it's hard as hell for me to lose weight due to cutting out cardio and letting my metabolism drop since I started my cut.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant