why you should be on keto

 http://www.tmuscle.com/...out_while_getting_leaner

Just another thing ive found showing why high fat diets are the best for cutting up.  I completely disagree with anyone who says you should keep carbs up on a cut.  Its just incorrect and doesnt make any sense.

Hey dieters!  Stop eating carbs, youll be glad you did.

Ill probably post some more good articles on high fat diets.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Obviously been working for you, according to your avatar. For me as well. Cheese is the one thing I always question health-wise though. Ive been eating a ****load ever since I did low/timed carbs. But I am getting soooooooooo much more toned its not even funny.

This is the first time in my LIFE Ive actually found an effective diet, seriously. Nothing else works with fat loss EXCEPT this.  However, my strength is suffering a bit. At least on the left side of my body, which is quite useless after 4 reps of ANYTHING.

strength does suffer towards the end of the week right before the carb up.  Thats why Im trying to fix my squatting routine around this to still get stronger.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Good read, posted at a good time too seeing I'm entering my first cutting phase.

I bulked for three years, I stay hungry all day long now.

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

thanks for that.  i've been needing a good reason to stick this damn anabolic diet out.

by the way, you said it's good for cutting...  a little while ago i skimmed through some of your training log, and if my memory serves me, i don't think you've used  the AD yet for muscle gains.  i'm curious if you plan to continue it once you're ready to bulk again.

im skeptical of its ability to help you quickly bulk up but I also dont plan on ever doing an all out bulk again.  I think its definatly possible to put on muscle while following the diet, just not tha same as you could on a higher carb diet.  Without insulin, its hard to pack on muscle.  I want to see in college if I can just very slowly gain bits of muscle and lose bits of fat or gain no fat at all while on the diet.  Im not in a rush anymore to change my body because Im very happy where I am in looks, I just want to be alot stronger now.

I think a targeted ketogenic diet would be my choice for a bulk if i were to do one again though.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Cool read. I'm confused about this insulin thing, I know I asked you a while back RS lol.
Does eating veggies not increase insulin levels?

I believe insulin spikes come from larger amounts of (usually) higher-GI carbs, so no, veggies don't fit the bill.

RS that's pretty much what I was thinking... not good for an all-out bulk, but fine for steady slower gains.  You're definitely in a good place man, you're ripped.  (What's your height btw?) I have a long way to go though, so I guess it'd probably be best for me go back to the typical high-carb bulk after I'm satisfied with the cut.  But maybe I'll wait til summer's over.

does that mean cutting out the fruits completely??
Imean then from where are we expected to get the vitamins n minerals and stuff...
and could anyone give a rough idea as to how the diet should look like??

Grover, take a multi, or do fruit pre workout.

I will do something like this

Meals
#1: Protein + Fat (Eggs with cheese and Steak)
#2: Protein (Whey Protein)
#3: Protein + Fat (Egg Salad and Tuna, Greens)
#4: Carb and Protein (Pre WO; Fruit, Turkey; Chicken Breast, Greens)
#5: Complex Carb and Protein (PWO; Oatmeal blended with whey)
#6: Protein + Fat (Steak, Eggs fried in butter, Greens)

That's not a lot of diversity, but I really love steak and eggs, so yeah. Just try to eat something green with about each meal. I am going to carry around broccoli and baby spinach all day with my protein and fat meals. You will get your vitamins and such.

Perrynaytor


Grover, take a multi, or do fruit pre workout.

I will do something like this

Meals
#1: Protein + Fat (Eggs with cheese and Steak)
#2: Protein (Whey Protein)
#3: Protein + Fat (Egg Salad and Tuna, Greens)
#4: Carb and Protein (Pre WO; Fruit, Turkey; Chicken Breast, Greens)
#5: Complex Carb and Protein (PWO; Oatmeal blended with whey)
#6: Protein + Fat (Steak, Eggs fried in butter, Greens)

That's not a lot of diversity, but I really love steak and eggs, so yeah. Just try to eat something green with about each meal. I am going to carry around broccoli and baby spinach all day with my protein and fat meals. You will get your vitamins and such.

idk if i agree with the oatmeal and fruit.  You could be keeping yourself from going into keto.  You dont need the pwo carbs to recover because most of the recovery will happen on the carb load.  Its even recommended in some ckd's that you try to slightly overtrain during tha week so you can supercompensate during the carb load.

veggies are fine.  stay on your tiptoes with the fruit.  You should be below 30 carbs a day and if tha fruits going to put you over then avoid it.  Berries and apples and such are much lower in sugar than say bananas and would be a better choice.

oo and im 6'0"

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

sorry for so many questions...actually i read a lil and this sounds something breaking all the myths we have and sounds logical too...
this means we can have the so called bad fats too??
as in the red meat,egg yolks, butter (as u wrote eggs fried in butter??)
and about the carbs...
rollingstone could you elaborate the carb loading you spoke about!!
 
TIA

I'm not really trying to go into ketosis. I am more trying to just utilize carbs when the body needs them. I'm not for the carbing up deal.

I would go into keto, but I have a good feeling my energy would suffer because this is my new training regimine. I signed up at a MMA school, also.

Monday - Endurance Weight Training, Speed Heavy Bag
 
Squats - 20, 15, 15
Bench - 20, 15, 15
Miltary Press - 20, 15, 15
Cable Row - 20, 15, 15
Burpee Clean and Jerk - 20, 20, 20
Upright Row - 20, 20, 20
Good Mornings - 20, 20, 20
Deadlift - 30, 40, 50
Pull Ups - Failure
Bike Cardio 15-30 Minutes
 
 
Tuesday - AM Heavy Bag, PM Tae Kwon Doe Class
 
Intense 60 second sets
 
 
Wednesday - Plyometrics
 
I need some more plyometrics exercises. I got
Box jumps
Frog jumps
Jumping lunges
Medicine ball push ups
Clapping push ups
Burpees with Medicine Ball
Planks and core work with medicine ball
Bike Cardio 15-30 Minutes
 
 
Thursday - AM Pad Work, Hit taking drills; PM Brazilian Jiu Jitsu Class
 
Head Gear; Focus on rolling with the punch, blocking and hard hits to the forehead
Work on technique on pads, 50% power
 
 
Friday - PM Strength Weight Training, AM Heavy Bag
 
Deadlift - 3, 3, 3, 2
Bench - 3, 3, 3, 2
Squat - 3, 3, 3, 2
Power Clean - 1, 1, 1, 1, 1
Bike Cardio - 15-30 Minutes Moderate Pace
 
 
Saturday -AM Intense Conditioning, PM Ground Drills
 
A. 5 x Timed 40 Yard Dashes
        1. Drills
            Knee Ups
            Bear Crawl
            Up Downs
B. 110's
        2. Drills
            Knee Ups
            Bear Crawl   
            Up Downs
C. Football Stand Stair Jumps
        3. Drill
            High knees up stairs
            One foot stair jump forward and backward
D. Track Walk Cool Down
 
Sunday - Rest

that's going to require a lot of energy, and I dunno if keto will gve me enough fuel to make it count.

RS, you mentioned in your training log that you consider BCAAs very important for your dieting.  I know people take them before, after, and (sometimes) during their workouts.  But when else is a good time for it, and why?  Also.. how do you deal with the taste?  Since cutting carbs I've just been taking it with water, and it makes me wanna puke every time.

They're good all the time because they help building and recovery. Buy the capsules.

It's hard to justify paying over twice the price per gram for capsules; the powder's expensive enough as it is.  But considering the awful taste, maybe it's worth it.  Still, popping 10-20 capsules at a time doesn't sound like much fun either. 

You say they're good all the time, but I can't imagine you're suggesting taking 16 doses a day.  Besides, you get aminos from your meals anyway, so I guess let me clarify.. When is it relevant to supplement with BCAAs on an extremely low carb diet?

Pre workout, during workout, post workout and before bed time. I pop about 6-8 each time.

That's more like it, sorry for being unclear.  If I'm drinking casein before bed, that'd just make the BCAAs a redundant waste, right?  Is there any point in taking them upon waking?

RS, I know you work your high carb days around your more important workouts.  Do you do this just for increased performance?  I had been planning on carbing up on the weekend, but those are rest days.  Since intense weight training increases HGH and insulin spikes help facilitate growth, I was thinking that by combining the two I might stand to make bigger muscle gains than if I carb up on rest days.  Does that make any sense, or is it a load of crap?  

snatchula


RS, I know you work your high carb days around your more important workouts.  Do you do this just for increased performance?  I had been planning on carbing up on the weekend, but those are rest days.  Since intense weight training increases HGH and insulin spikes help facilitate growth, I was thinking that by combining the two I might stand to make bigger muscle gains than if I carb up on rest days.  Does that make any sense, or is it a load of crap?

for bcaa take tha powder.  the capsules are simply a rip.

I basically do tha same thing now 3 times a week but I do try to squat new records tha day after my carb up.  I dont lift on tha carb up day anymore, I just recover.  If you are doing a split, put your weakest bodypart right around the carb up so you can work it the hardest.  Its suggest though that you do a fullbody right after the carb up so you can hit everything.

I dont think it really matters when you lift on the carb load or the next day.  Either way youre full of glycogen and youre gonna have a good workout.  Youll get the hormone spikes either way.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

i guess my question got lost in the maze :p
ok ill ask them again
1.in keto can we eat the so called bad fats too??
butter,egg yolk,red meat n stuff
2.carbing up is done on one day only??
and do we consume only carbs or protien/fat too on that day??
3.keto is good only for cutting or bulking too??
 
TIA
 

Rollingstone, are you sure you should be neglecting PWO carbs? For 3 weeks, the only carbs I had besides refeed days were PWO carbs, and I still burned fat like crazy without losing muscle. (Just lost a bit of strength in the gym, but physically, I looked like my same muscular self but very toned.) If I dont have PWO carbs after a workout, my body just feels d eprived and in a constant state of craving for the rest of the day. I can practically feel it eating away at itself.

itd be fine to eat pwo carbs.  The thing is when im lifting im trying to get rid of all of the glycogen so i can go into keto, and then beat my body into a slightly overreaching stage.  Its easier to overreach without eating pwo carbs.  Then on the carbload i stuff glycogen into my muscles, more than usually there even on a carb diet, and recover tha damage i did during the week.  So it can be done either way I suppose but your not really following the diet if you eat pwo carbs.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Im not on Keto, just low carb for 6 days and 1 day refeed, whatever that is called. But I cant see how one refeed day would refill glycogen levels for the previous 6 days as efficiently as having PWO after every single day. You are the wiser one out of the two of us, no doubt, so I may be wrong. Sounds right though, doesnt it?

grover_7up
 
1.in keto can we eat the so called bad fats too??
butter,egg yolk,red meat n stuff
2.carbing up is done on one day only??
and do we consume only carbs or protien/fat too on that day??
3.keto is good only for cutting or bulking too??  

1)  It's hard to eat enough fat without having some "bad" fat.  Plus, red meat and yolks aren't inherently bad.  I'm trying to stay away from nutritionless stuff like butter, but you can cut up either way.
2)  1-2 days depending on you.  Mostly carbs.  Macros should be around 70-15-15.
3)  We talked about this on page 1.

dtes

Im not on Keto.

Well there ya go.  2 different diets, 2 different strategies.

I guess this is tha best way to explain it.  With the ckd youre trying to get into keto as fast as possible so that you can lose as much fat as possible.  By eating pwo carbs youre slowing that process down as this would replenish a bit of glycogen.  The point of the diet is to get rid of all of the glycogen.  The refeed is when you refill everything and the hormones from this work to save any muscle you lost during tha week and possibly even gain some more. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Reading up further on high fat/protein diets, it can actually be dangerous. Anybody ever heard of gout?

I always feel like balls on keto. I would rather just eat.

^^^ X2

Anbe Sivam. Period.