why you should be on keto

GingerBetty


RS how long does your carb load last? I've been reading 24-30 hours and people start, say friday evening untill saturday night. Would you eat carbs before you went to bed on friday and saturday night in this situation?

it fits easier into my schedule to do a 30 hour carb up. so basically i will do my own variation of a depletion workout at around 5pm on friday and then i carb up right after the workout through Saturday night.

so yes you will eat carbs before you go to bed but its all going towards replenishing glycogen levels

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"

RollingStone


My personal favorite is the upper/lower split.  You just have to realize that glycogen is gonna slowly go down throughout the week and you wanna hit your most important muscle on a split right after the carb up, but thats just one more reason I think splits suck.

Better IMO to hit the entire body within the next 2 days after the carb load.

Can you give me an idea of this routine. What lifts would you do? Because i could do this the first two days after, then continue my split (which has worked pretty well). But this wouldnt work if the glycogen content would wear off.

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

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

RollingStone
 

Starting at night doesnt seem optimal to me just because of the fact that youll be asleep for hours and missing the chance to restore glycogen.  I wake up early on my carb up day and go right to the gym, and start after that.  It lasts about 12 hours for me.  I dont like to go beyond that, when I stop getting pumped up and start getting more smooth and bloated I cut it off as thats when it seems that I get fat spillover.  Im really lean though, so itd be alot easier for me to notice this cutoff than most others.

 

Yeah this is what I thought, cheers.

Daniel265


it fits easier into my schedule to do a 30 hour carb up. so basically i will do my own variation of a depletion workout at around 5pm on friday and then i carb up right after the workout through Saturday night.

so yes you will eat carbs before you go to bed but its all going towards replenishing glycogen levels

Yea that is what I wanted to do :P I'll give it a go then!

DxM

RollingStone


My personal favorite is the upper/lower split.  You just have to realize that glycogen is gonna slowly go down throughout the week and you wanna hit your most important muscle on a split right after the carb up, but thats just one more reason I think splits suck.

Better IMO to hit the entire body within the next 2 days after the carb load.

Can you give me an idea of this routine. What lifts would you do? Because i could do this the first two days after, then continue my split (which has worked pretty well). But this wouldnt work if the glycogen content would wear off.

check out my journal.  The routine has worked incredibly well for strength gains while Ive been on the diet.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wow, it seems like you are really in tune with exactly what's going on in your body while doing this diet.  You can actually "feel" the difference in glycogen levels, and slightest bit of fat gain/loss.

"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

brihead301


Wow, it seems like you are really in tune with exactly what's going on in your body while doing this diet.  You can actually "feel" the difference in glycogen levels, and slightest bit of fat gain/loss.

exactly.  I feel like Ive learned so much from doing this diet.  I think everyone should try it.  It may not be the diet for eveyrone but just doing the diet teaches you how the macros effect your body.  Once you understand that, you can tweak your own diet and do what works for you.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

man im still not in ketosis really according to the keto stix, when you use one RS what color is it typically? or like what number range of ketones do you fall under?

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

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

Creation


man im still not in ketosis really according to the keto stix, when you use one RS what color is it typically? or like what number range of ketones do you fall under?

ive never used them.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Creation


man im still not in ketosis really according to the keto stix, when you use one RS what color is it typically? or like what number range of ketones do you fall under?

ketones will spill into urine only when there is more in the blood then is being used as fuel by the body at that given time.

so if u are using the strips right after u workout or something, and your muscles have used up all the ketones as fuel then there wont be a lot of excess and this will cause the test strips to say that u are not in ketosis.

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"

I thought energy was supposed to go down for the first few days? I just performed better than I ever have before on some of my calisthenics but I'm ravenously hungry and feel very week. I know I'm not starving because I had 800 calories or so for my first "two" breakfasts... good fats, bad fats, and protein.

-edit-
nevermind, my energy died...

-edit-
This diet is borderline enhanced interrogation, *salivates*

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

thunderblood


I thought energy was supposed to go down for the first few days? I just performed better than I ever have before on some of my calisthenics but I'm ravenously hungry and feel very week. I know I'm not starving because I had 800 calories or so for my first "two" breakfasts... good fats, bad fats, and protein.

-edit-

nevermind, my energy died...

If you've only just started you may still have some glycogen stores. But depending on your workout routine it isn't impossible to improve on lifts.

I have such evil things planned for saturday and sunday... Very... dirty things... lots of iron, cinder blocks, and deep muscle bruises.

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

Just a few quick questions guys-
Is the ONLY restriction for keto to be under 30g (others have said 20) of carbs per day?  Other than that.. you can eat anything?  What about red meats... i work at a steakhouse.. and i would love to hear that I can eat steaks every day of the week.

Also, how exactly does the cycle work (i hear bits and pieces of it..).  You eat <30g of carbs each day for 6 days of the week.. and then you eat a bunch one day?  How much do you eat that day and what do you do about calories and protein and stuff that day?  What day is the best to use as this carb up day (I workout mon,tues,thurs,fri.. cardio almost everyday)?

Have you changed your workout routines or cardio on this diet?

Age: 19
Height: 6'3
Weight: ~255

One gram protein for even pound of lean body mass, the rest of your calorie requirements are from fat. Ideal carb intake would be zero but the max is around 20grams.
Run the Keto for six days, carb up every seventh day. Carb up days, keep protein the same. As for fats, now I'm confused myself again... Thought it was one gram per kilo of bodyweight but who knows. Others say 15%

http://www.tmuscle.com/...out_while_getting_leaner
http://forum.bodybuildi...owthread.php?t=117544921
http://www.wannabebig.c...ms/showthread.php?t=3893
http://forum.bodybuildi...m/showthread.php?t=36497
http://forum.lowcarber.org/showthread.php?t=16165
http://forum.lowcarber.org/showthread.php?t=362743

There is mixed information on fruits, some say fruit is ok while others say fruit is bad. I'm personally going to have fruit and lots of it, even if it fully replenishes liver glycogen, I'm probably clearing that out Sunday with a long walk with cinder blocks. Corn syrup and HFCS are still and always will be very bad for you, so best avoid it! I'm still having a little cool whip which has CS/HFCS in it, but my servings will be limited.

Carbing up day is very different than a full cheat day, but if you cheat, like me, the carb up day is the day to do it on. Just keep the protein constant, protein is always the same across all days. You adjust fat and carbs when the proper times come.

I'm still in the first week and my energy isn't what it is with carbs, but you can keep training well enough.

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

Personally I just prefer a restricted calorie diet vs keto. The strength loss, tiredness, and flat looking muscles from depleted glycogen are definite cons. Though I know it can be very effective.

Btw the the major plus from carbing up after a workout is to reduce cortisol levels, which will normally spike after a workout, which is obviously not good for retaining muscle. Insulin will not only increase protein absorption but also antagonizes cortisol release.

odw777


Personally I just prefer a restricted calorie diet vs keto. The strength loss, tiredness, and flat looking muscles from depleted glycogen are definite cons. Though I know it can be very effective.

Btw the the major plus from carbing up after a workout is to reduce cortisol levels, which will normally spike after a workout, which is obviously not good for retaining muscle. Insulin will not only increase protein absorption but also antagonizes cortisol release.

strength loss and tiredness are not part of keto.  flat looking muscles, maybe, but when you are flat your waist is also inches less than usual so you still look great.

cortisol levels do go up - however ketosis still spares more muscle than a higher carb diet due to burning ketones for energy instead of the carb burning metabolism which sacrifices protein on a caloric deficit, so ketosis is actually better for retaining muscle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

odw777


Personally I just prefer a restricted calorie diet vs keto. The strength loss, tiredness, and flat looking muscles from depleted glycogen are definite cons. Though I know it can be very effective.

Btw the the major plus from carbing up after a workout is to reduce cortisol levels, which will normally spike after a workout, which is obviously not good for retaining muscle. Insulin will not only increase protein absorption but also antagonizes cortisol release.

strength loss and tiredness are not part of keto.  flat looking muscles, maybe, but when you are flat your waist is also inches less than usual so you still look great.

cortisol levels do go up - however ketosis still spares more muscle than a higher carb diet due to burning ketones for energy instead of the carb burning metabolism which sacrifices protein on a caloric deficit, so ketosis is actually better for retaining muscle.

BINGO!!!!

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"

Is it normal to lose 8-10# in one week on this diet? Including a few pounds of water since I'm weighing in a little dry? I am running it with about 300-600 calorie deficit, depending on the day, but the energy loss is a lot more than a normal low carb diet.

Fyi, I suspect I look slightly leaner in the mirror a day or two ago but its not enough for me to make a call on, no camera for pictures. :(

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

What kinds of carbs do you use for re-feed days?  I'm thinking just fruits and veggies b/c almost all processed stuff is crap.

I personally intend to carb up on fruit and toasted oats. Lots of mixed information on fruit, but I'm leaning on the side that its good, even if it replenishes liver glycogen.

Start of the day: Weighed in at 155-157
Food I have been inhaling:
6:00AM - 1.5 cups strawberry sorbet, and a Tyson beef patty
A little later - 2 cups blueberries, or basically the whole carton. *walks way*
Post workout: some more sorbet, tin of tuna, a bowl of toasted oats

I still got over 1000 calories to spend, most of it is going to be bowls of cereal and a weeks supply of vegetables. As much as I would rather throw the greens out I still need to eat them for my own benefit.

Shooting for Maint/TDEE calorie levels which is around 2500 Calories.

I personally intend to pig out today, because I'm probably going to be drained with that I'm going to do tomorrow.

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

i think my questions got lost in the mix...

Is the ONLY restriction for keto to be under 30g (others have said 20) of carbs per day?  Other than that.. you can eat anything?  What about red meats... i work at a steakhouse.. and i would love to hear that I can eat steaks every day of the week.

Also, how exactly does the cycle work (i hear bits and pieces of it..).  You eat <30g of carbs each day for 6 days of the week.. and then you eat a bunch one day?  How much do you eat that day and what do you do about calories and protein and stuff that day?  What day is the best to use as this carb up day (I workout mon,tues,thurs,fri.. cardio almost everyday)?

Have you changed your workout routines or cardio on this diet?

Age: 19
Height: 6'3
Weight: ~255

Go ahead and eat steak as much as you want.  Man, I wish I worked at a steakhouse.

I have borderline gorged myself today, I have consumed ~3200 calories from both good and bad sources +/- ~200 calories, overshot my fat by ~40 grams and my protein by ~20 grams. I am fully, completely, and totally satisfied for today. That one last meal was probably overkill, I probably would have done just fine without this last bit of beef patty.

My muscles look full again.

Tomorrow morning, we dance.

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

thunderblood


I have borderline gorged myself today, I have consumed ~3200 calories from both good and bad sources +/- ~200 calories, overshot my fat by ~40 grams and my protein by ~20 grams. I am fully, completely, and totally satisfied for today. That one last meal was probably overkill, I probably would have done just fine without this last bit of beef patty.

My muscles look full again.

Tomorrow morning, we dance.

Me to man. Yesterday was my carb day, i was shoving food in my mouth all day. Woke up in the morning and had like 8 pieces of toast with butter, it tasted amazing.

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

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

I was thinking today whilst reading about this keto bulk..

1. 4000 calories
2. shot glasses of extra virgin olive oil
3. Normal days keeping the net carbs at around 50g.
4. SizeOn post workout.
5. 2 small carb meals mid week adding up to around 150-200g.
6. Friday night into Sunday morning 1200-1500g of carbs evenly spaced.

This is a obivously off the standard CKD but this would be more optimal for bulking. What do you think?

You actually take shots of evoo? lmfao

BULKING LIKE A BEAST! AND IT FEELS SOOOOO GOOD!

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

DxM


You actually take shots of evoo? lmfao

Uh yeah, your point?

It makes up any quality calories I am missing with a meal or it adds quality fats to my whey shakes.

Perrynaytor


I was thinking today whilst reading about this keto bulk..

1. 4000 calories
2. shot glasses of extra virgin olive oil
3. Normal days keeping the net carbs at around 50g.
4. SizeOn post workout.
5. 2 small carb meals mid week adding up to around 150-200g.
6. Friday night into Sunday morning 1200-1500g of carbs evenly spaced.

This is a obivously off the standard CKD but this would be more optimal for bulking. What do you think?

that would be counter productive. u want your glycogen levels to be 100% depleted right before your carb up, that way u can get 100 plus percent glycogen supercompensation durign your carb up days.

these 2 small carb meals would be restoring glycogen levels and knocking u out of ketosis. i dont think u fully understand the principles of a ketogenic diet.

and that creatine is not going to be absorbed without the presence of insulin. i woudl recommend just loading up on creatine during your carb up days. or taking the creatine with some BCAA's which will slightly spike your insulin

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"

No, see I stated that I knew that my set up isn't anything really like a normal CKD. I get that. But this is bulking and I was just considering a small carb meal or two mid week.

But, if I don't, the super compensation should be good on the weekends. I will skip the mid week carb meals.

I got the principles. I am just experimenting.