creatine and ketodiet

rj66
Topic Author
Senior Member

13 Jan 2013 01:17 #131133 by rj66

creatine and ketodiet was created by rj66

hi, can creatine monohydrate be used whilst on a ketogenic diet, lotsa diff answers on the net. thanks

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p1et
Platinum Member

13 Jan 2013 01:27 #131134 by p1et

Replied by p1et on topic creatine and ketodiet

As far as i understand monohydrate wont work on keto as you have no carbs or sugars to transport it.

You can try creatine hcl(no carbs/sugars needed for transport) but unsure if it might not work for any other reasons.

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Santa
Premium Member

13 Jan 2013 07:27 - 13 Jan 2013 07:27 #131138 by Santa

Replied by Santa on topic creatine and ketodiet

My understanding is the same, without carbs to transport the mono, it won't have the full effect, but then one wonders if you should then just increase the dosage?

Another conflicting view is that creatine enables you to hold on to more water in your muscles, but on a keto your muscles are depleted.

Last edit: 13 Jan 2013 07:27 by Santa.

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rj66
Topic Author
Senior Member

13 Jan 2013 10:24 #131140 by rj66

Replied by rj66 on topic creatine and ketodiet

i guess it makes sence , iv been on keto for just under 4 weeks abd have lost 4kgs, is that about right, def enjoying it.

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Santa
Premium Member

13 Jan 2013 12:48 #131142 by Santa

Replied by Santa on topic creatine and ketodiet

That sounds a bit on the low side. A lot of guys lose 4KG in the first week, which is mostly water. But there is always a change that you also gained muscle in that period. Did you use the creatine for the last 4 weeks?

Anyway, I have found that the scale can be the biggest bull shitter... :angry:

You can get demotivated easily if the scale does not move in the right direction, but remember that the scale does not truly indicate how much fat was lost, or how much muscle was gain, it just reports back your weight, fat and muscle...

So my best advice is to use the mirror to determine if you are on the right track.

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rj66
Topic Author
Senior Member

13 Jan 2013 13:35 #131143 by rj66

Replied by rj66 on topic creatine and ketodiet

ok, yes def have more definition all round. i weigh 85kgs now, down from 90, i will post pics when i get down to 80kgs then the guys can give me an idea of my bf%.

i eat around 2000cal a day whilst on keto, is this maybe to high.

training consists of cardio medium effort twice a week 40mins and 2 full body workouts per week intense effort 30-40mins.

should i up the cardio to 4 times per week.

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Santa
Premium Member

13 Jan 2013 14:33 #131144 by Santa

Replied by Santa on topic creatine and ketodiet

What is your age and height bud? Without that it is difficult to determine if the cals are to high.
When is your carb up on the keto?

Also, I would up my training if I were you. I would rather substitute the two cardio days with two additional training days, maybe four day split, if you only have four days to train.

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rj66
Topic Author
Senior Member

13 Jan 2013 14:54 #131145 by rj66

Replied by rj66 on topic creatine and ketodiet

age 28
height 5ft 8in

carbs=30-40gram mainly from milk etc etc
protein=160-180gr perday

i can train everyday if need be, maybe four day split and 3-4 cardio sessions per week

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Santa
Premium Member

14 Jan 2013 07:54 - 14 Jan 2013 07:55 #131176 by Santa

Replied by Santa on topic creatine and ketodiet

The 2000 cals looks fine. Just remember that you are already 5KG down, so give it like a week or two, and then adjust the cals.

I would suggest increase your training frequency, just feels you can't train each part intensely following a full body workout.

You can also post up your diet on here so that we can have a look at it, and give you some feedback. There is a lot of guys on here on the keto, that will be able to assist you.

Last edit: 14 Jan 2013 07:55 by Santa.

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rj66
Topic Author
Senior Member

14 Jan 2013 12:58 #131226 by rj66

Replied by rj66 on topic creatine and ketodiet

hi, this is what i will be eating starting from today.

i alternate between chicken, fish , steak and lean mince, all at 100 grams. take ssn multivit, and drink 3-4litres water per day, morning workout is cardio, next workout is weights.

WAKE UP
1 CUP TEA NO SUGAR

WORKOUT

1 SERVING ssn WHEY PROTEIN WITH MILK
1 TBSLP PEANUT BUTTER

100 GRAMS CHICKEN BREAST
50 GRAMS VEG
TBSLP MAYO

100 GRAMS hake fillet
50 GRAMS VEG
TBSLP MAYO

WORKOUT

100 GRAMS staek
50 GRAMS VEG
TBSLP MAYO

100 GRAMS CHICKEN BREAST
50 GRAMS VEG
TBSLP MAYO

1 TBSLP PEANUT BUTTER

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GregB1
Platinum Member

14 Jan 2013 16:24 #131232 by GregB1

Replied by GregB1 on topic creatine and ketodiet

To much mayo and peanut butter.

With hard work and dedication you can achieve anything!

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rj66
Topic Author
Senior Member

14 Jan 2013 20:57 #131249 by rj66

Replied by rj66 on topic creatine and ketodiet

ok, should i cut the amounts in half

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Santa
Premium Member

15 Jan 2013 09:00 - 15 Jan 2013 09:02 #131272 by Santa

Replied by Santa on topic creatine and ketodiet

What is the carb content of the mayo you are using?
You can also think about adding a shake just before bed, with the PB.

Also keep in mind that when you add the PB to your shake, the fat content will slow down the release of the protein. I would rather remove the PB from the shake after the workout.

Other than that, you diet looks pretty good to me.

Last edit: 15 Jan 2013 09:02 by Santa.

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mike123
Platinum Member

15 Jan 2013 09:08 - 15 Jan 2013 09:09 #131274 by mike123

Replied by mike123 on topic creatine and ketodiet

Sugar free Pnut butter is fine ...the little sugar in the mayo is cushioned by the fat...
So the diet is fine imo..

Last edit: 15 Jan 2013 09:09 by mike123.

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rj66
Topic Author
Senior Member

15 Jan 2013 10:17 #131278 by rj66

Replied by rj66 on topic creatine and ketodiet

hi guys, below is mayo and PB facts

per 100gr

fat=52g
glc carbs=11g
protein=1g

peanut butter is all natural (no added sugar)

per 100gr
fat=50g
polyunsat=16.6g
carbs=10g
protein=26g

will remove PB FROM POT WORKOUT SHAKE

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mike123
Platinum Member

15 Jan 2013 10:36 #131281 by mike123

Replied by mike123 on topic creatine and ketodiet

Actually I would rather remove the milk...Lactose = sugar and bloats.... for me anyway

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GregB1
Platinum Member

15 Jan 2013 10:42 - 15 Jan 2013 10:47 #131285 by GregB1

Replied by GregB1 on topic creatine and ketodiet

Diet cant be that great if only 4kg have been lost so far, what veg do you eat? There is 17g carbs in his mayo and peanut butter alone, thats working on sugar free peanut butter and lite mayo. Then there is still the carbs that come from the veg and then the shakes and the milk. Its to much carbs, you have to work out exactly how many carbs you have per day and stay under 30g carbs per day.

ADD: Only saw your Peanut butter and mayo carb content now, the one i worked out i found on the internet, the carb content on the mayo and peanut butter you got is not bad at all but as i said make sure all your carbs in everything you eat and drink does not go over 30g.

With hard work and dedication you can achieve anything!

Last edit: 15 Jan 2013 10:47 by GregB1.

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mike123
Platinum Member

15 Jan 2013 10:47 - 15 Jan 2013 10:48 #131287 by mike123

Replied by mike123 on topic creatine and ketodiet

yep ..make sure it is GREEN veg and salad

Last edit: 15 Jan 2013 10:48 by mike123.

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rj66
Topic Author
Senior Member

15 Jan 2013 12:28 #131332 by rj66

Replied by rj66 on topic creatine and ketodiet

ok, from yesterday the only vegetables i am eating, are cauliflower and broccoli, 25 grams of each for every meal.i was eating carrots but i read that broccoli and cauliflower will be better, ok i will make sure carbs are below 30gr per day, will work it all out just now and post it for you guys to see.

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mike123
Platinum Member

15 Jan 2013 12:35 #131336 by mike123

Replied by mike123 on topic creatine and ketodiet

Yep coloured veg has sugar ...u can add in about 6 weeks ...slowly and dont do cheats for the first 6 weeks and rather carb ups when u do than gouge on sugar.

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GregB1
Platinum Member

15 Jan 2013 12:49 #131346 by GregB1

Replied by GregB1 on topic creatine and ketodiet

Thats why your weight loss has been so slow its from to much carbs ie, carrots, milk, shake, mayo, peanut butter. Also do a 30 min walk on the treadmill 3 times a week for now with no cheats at all.

With hard work and dedication you can achieve anything!

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rj66
Topic Author
Senior Member

15 Jan 2013 22:04 #131399 by rj66

Replied by rj66 on topic creatine and ketodiet

hi guys below is what my daile intake worked out to

total calories=1580

total fat=86.3g
total carbs=28.8g
total protein=165g

most of the carbs is from 300ml milk, will cut it in half tomorrow, ssn whey just tastes so damn nice with milk,

2 questions, i do cardio after cup of tea in the am, how long after cardio should i wait to take in protein. 2ndly after doing weights how long should i wait to take in protein

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Roidrat07
Elite Member

16 Jan 2013 15:02 - 16 Jan 2013 16:07 #131448 by Roidrat07

Replied by Roidrat07 on topic creatine and ketodiet

My two cents worth...

1. PRO Creatine will supply energy for your training.
2. CON Creatine will bloat most people due to increased water in cells - this is probably not the effect you after when one is on ketogenic diet...
3. NEUTRAL Creatine does not necessarily need carbohydrates to be effective - just have to be loaded initially, also less effective as well without carbs. Creatine (CEE/EE or any other form of the many that is available these days, except plain creatine monohydrate does not need front loading)

Last edit: 16 Jan 2013 16:07 by Roidrat07. Reason: typo

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mike123
Platinum Member

16 Jan 2013 15:08 #131450 by mike123

Replied by mike123 on topic creatine and ketodiet

no milk...protein half hour after cardio ....emediatly after weights

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rj66
Topic Author
Senior Member

16 Jan 2013 22:11 #131470 by rj66

Replied by rj66 on topic creatine and ketodiet

ok thanks will do, is 1500-1800 calories ok for now.

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