SuThy's attempt at ketogenic dieting

thanks brother.
you mentioned fruit with your oats
can I eat fruit throughout the carb up with the complex carbs or is that just pwo?

Work out how much fruit you can eat and add in with your oats. Cause fruit contain fibre, you should avoid it for a while (1 hour min.) after your PWO shake.

Was away on holiday for 9 days, was eating any thing in my way. Picked up 2kg.

Kicked start the good old keto diet and all ready droped 1.3kg in 2 days. So i bet the 2kg i picked up must be water weight. Had a killer work out the last 2days, must be the carb loading from my holiday.

Byron182 wrote: Was away on holiday for 9 days, was eating any thing in my way. Picked up 2kg.

Kicked start the good old keto diet and all ready droped 1.3kg in 2 days. So i bet the 2kg i picked up must be water weight. Had a killer work out the last 2days, must be the carb loading from my holiday.

Nooo! :pinch: The most fragile part of keto is ending it IMO. When you come of it again, reintroduce carbs very slowly. I've fallen into the trap of doing keto for like 2 months then wanted to enter a maintenance period of regular carbs - gained so much weight very quickly, fat and water. Be careful next time Byron, aim for increasing 20-40g carbs a day till you are were you want to be.

okes, I'm ashamed to say that last night I went to a birthday dinner and I got way too excited when I saw that a castle lite has only 1.6g of carbs per 100ml.. so I had two.. which is about 10 grams of carbs all together.
was that I really stupid thing to do?
will it definitely take me out of keto?
I'm down exactly 5 kg's this morning after drinking a shake.

I'm getting clen and yohimbe soon
when should I take yohimbe?
preworkout or pre cardio?
clen I will take in the morning

Booz never a good combo with a keto diet. But im sure you will be back in ketosis in no time.

Give the keto diet a few more weeks befor starting with fat buners. So that you know your still droping mass with the diet.

Clen first thing in the morning with 10mg yob. Then 10mg befor training

Hey SuThy, first of all remember that alcohol restricts fat loss by the amount of alcohol calories consumed. So drinking alcohol on a cut is just dumb, full stop. But even if you do you aren't going to go into ketoacidosis because you are drinking enough water and very little alcohol. Ketoacidosis from alcohol requires so much alcohol that it dehydrates you. That's where keto is dangerous.

Correct with the clen.
The yohimbine as Byron182 says, but to reap it's full benefits you need to get your metabolism going, cardio is the best way to do this. Also yohimbine works in an environment void of insulin, so eating breakfast soon after taking it will make it useless IMO. As I understand eat something like 30min-1hr after fasted cardio.

hmm.
I am sharing the yohimbe with a friend.
doesn't look like it's gonna last very long at all.
can I take it just once a day with the clen?
and no food until 30 mins after fasted cardio?
but also, breakfast has no carbs, so there won't be an insulin "spike", does that not mean yohimbe will work?

I haven't been doing fasted cardio recently, I've been doing postworkout cardio.
if I continue that could I take yohimbe before my workout only?

SuThy wrote: hmm.
I am sharing the yohimbe with a friend.
doesn't look like it's gonna last very long at all.
can I take it just once a day with the clen?
and no food until 30 mins after fasted cardio?
but also, breakfast has no carbs, so there won't be an insulin "spike", does that not mean yohimbe will work?

I haven't been doing fasted cardio recently, I've been doing postworkout cardio.
if I continue that could I take yohimbe before my workout only?

Normally you need to workout how much to take depending on body mass. Weight x 0.2 = dosage. But I round down cause I weight about 70kg, so I only take 10mg a day before fasted cardio. Common practice is to take 10mg before fasted cardio and another 10mg just before weight training, so by the time you get to your cardio the yohimbe is in your system. And dude unless I stand corrected, since you are on keto you can take it just about any time, assuming it's some time before exercise, and it'll get to work.

Yeah I also did post workout cardio, on my second day of yohimbe now. Cardio fasted and after weights. Fun.

howzit guys
sorry for the lack of activity on this thread
lately my weight is about 95 so it's down 4kg
but, with that said, I have somehow gained muscle and am being asked if I'm juicing
in addition to this my skin is a lot tighter and I'm a bit leaner
I have not adjusted my diet on paper but every 2nd meal or so I have one or two less eggs or a bit less tuna or something
should I be changing my diet on paper now that I am down a few kg's?
I do cardio about 3/4 times a week and train about 5 times a week
any advice for me?
I'm really loving keto, it's easy to stick to and the carb ups make me feel like a monster

how are thing going with you ABC01?

Im sure you can drop a few more before adj your diet.

Just keep a eye on your weight, i normaly drop some calories only after 2 weeks of no weight loss.

I have stared today with the extra cardio in the mornigs, so hope i can speed things along as getting up at 5am is not fun.

@SuThy: Nice man, keep it up. I would lower calories when fat loss is no longer evident on a week/ fortnight basis (impossible to judge day-by-day). You don't want to set your intake too low as to risk burning muscle. So when you plateau, re-calculate your calorie intake based on your new bodyweight. Remember to account for this on carb-ups also.

@Byron182: I find that when I plateau on a cut and start doing fasted cardio, I see results. Just keep the fasted cario slow and steady, no high intensity.

thanks furk.
my weight is at +-95 so I'm gonna calculate cals based on that
I don't really calculate my sunday carb up too accurately, I think I should work on doing that
am I shooting for the same amount of calories but through carbs and minimal protein only? (excluding breakfast and meal2 which will be normal fat protein meals)
because working that out properly I'm sure will help me a lot.

I don't do my cardio in the morning but I have been doing it everyday of training after my training.
is that fine?

I have been on keto for a good couple of weeks now (more than 5) and lately i have noticed a funny smell. Is his normal? I am extremely hygenic and the smell is bothering me allot. Almost like sweat but not totally

You experiencing this SuThy?

Hey guys,

SuThy, your carb-up sounds about right. Generally you can hit maintenance (I don't, I feel to guilty lol) on the carb-up day. But that means the daily maintenance, not everything following your workout. If you want, paste your current stats and I'll figure out what your carb-up should look like optimally.

ABC01, where is the smell coming from? Mouth and urine? What does it smell like? Any new taste sensations?

you have no idea how much I would appreciate that man
my weight is at 95kg and my height is still 179
I haven't measured my bodyfat but I would estimate it to be between 13% and 15% because I am looking a lot thinner but I can't yet see a defined six pack
so take it at 14% I would say
so greatly appreciated

ABC01 bru, my pee smells so strong. didn't even click. must be the keto. If I don't flush I come back and the smell is unbearable. hahaha

I'm going to assume 15% then.

So I work out:
Total carb-up - 646g
PWO - 121g (480cal shake OMW!)
Remainder for the day - 525g

That's based on complete glycogen replenishment. Depending on how much you eat preceding your work out, it might have to be lowered. Your BF% makes a big impact on calculations, so assuming you are about 30 years old, and activity modifier of 1.5.

How do you calculate the carb-up meals for keto?

damn, furk thinks I'm an oupa
I'm 20 brother. hahaha.
and I would say ye, 1.55 activity modifier is right since I train 5 days a week

thanks man. I'll easily gulf down the shake and then it's onto pasta so sunday really is my favourite day

@SuThy: lol sorry mate, I had to pick a number, totally arbitrary no offence meant. Numbers stay the same. How low do you want to take your BF btw?

@pyro: Carb-up total(g) = LBM(kg) X 8, but the more you know yourself, your daily cals, your meals preceding ect, the more you can fine tune it to suit you. I have to cheat on my daily cals for example, cause I would become a fat-ass if I ate my full 80% of maintenance calories. Harris-Benedict seems to work badly for me for some reason.

I'd like to diet, however long it takes, until I reach about 8%
two of my best mates up in joburg are both sitting at around 4% and 6% respectively and have both been on diets I constructed for them (using dj's dieting 101) for about 2 and 3 months respectively so it's really motivating to see what my advice can achieve, I'd like to see it for myself.
I'd love to see myself at around 8%.

Thanx bro I needed a guideline to work with. I found that no matter how many cals I eat and no matter how much kak I eat including cake, milk tart, chocolate, or whatever manner of evil I will lean out as long as I exercise. If I stop exercising I look like Shrek.

Pyroclasm wrote: Thanx bro I needed a guideline to work with. I found that no matter how many cals I eat and no matter how much kak I eat including cake, milk tart, chocolate, or whatever manner of evil I will lean out as long as I exercise. If I stop exercising I look like Shrek.

^^ lucky basterd

Pyroclasm wrote: Thanx bro I needed a guideline to work with. I found that no matter how many cals I eat and no matter how much kak I eat including cake, milk tart, chocolate, or whatever manner of evil I will lean out as long as I exercise. If I stop exercising I look like Shrek.

Also, it's not uncommon for the carb-up to stretch further than the rest of the day. Especially if you are lifting late in the day and it's impractical to stay awake, eating carbs, you continue a bit the next day. So don't let that fool you. I personally prefer to lift early and get the entire carb-up over and done with before the day is over in about 7-8 small eatings.

Furk wrote: Hey guys,

SuThy, your carb-up sounds about right. Generally you can hit maintenance (I don't, I feel to guilty lol) on the carb-up day. But that means the daily maintenance, not everything following your workout. If you want, paste your current stats and I'll figure out what your carb-up should look like optimally.

ABC01, where is the smell coming from? Mouth and urine? What does it smell like? Any new taste sensations?

I have the metallic taste in my mouth already from 3rd week. I am actuall 7 weeks into keto now. Pee is so sharp that my girlfriend complains about the smell. I have a sweet almost acidic smell sometimes. My breath also smells differently. Done some more reading and it seems it is a effect of body converting protein to glucose or using the fat and froming ketones as waste product. Does this sound correct? Was late at night when i read it.

These little effects is making the diet a bit uncomfortable