sample keto diet

mate, no disrespect meant at all. but at your size and current condition you should be losing 3-4kgs a week if you diet properly. fat should just melt off in the beginning

stef112 wrote:

Pyroclasm wrote: Stef112 I wouldn´t advise a keto diet for you. You will have a better experience with a normal diet. Keto is extremely strict and has no room for error unfortunately it´s give 100% because 99% is not good enough.

Well after I got to the scale again and see I have dropped 2kg, well that alone is motivation that I can stick to it without a margin of error. Give me a break please? I will get there, and the motivation of some of the Biggest Losers here, helps a lot, when you read where they where and where they are now. I also wanna be on the Wall of FAME!

You will be on the wall of fame brother! Maar net soos mens se eerste motorfiets nie n Yamaha R1 is nie, so kan mens ook nie keto doen tot jy nie baie baie goed is met diete nie (of n coach het nie). Respek vir jou goeie houding maar neem baby steps my chom.

www.simplyshredded.com/research-review-a...h-lyle-mcdonald.html

Please see attached link. Interesting article.

Regards

Great post , and motivation to try it again.
My Keto didn't work last time too well.
Maybe too much peanut butter.
But using my fancy iphone app I still get 33grams of carbs on this diet.??

Ontong wrote: www.simplyshredded.com/research-review-a...h-lyle-mcdonald.html

Please see attached link. Interesting article.

Regards

Brilliant article, love simplyshredded.. always such scientific attention to detail in all their write ups.
Higher grade.

Greetings Mr feathers
My stats are

Age-24
Weight-96
Bf-22%
Height-1.68
Training-2-3 years.

The sample keto diet on the 1st page can I use it?

Learner wrote: Greetings Mr feathers
My stats are

Age-24
Weight-96
Bf-22%
Height-1.68
Training-2-3 years.

The sample keto diet on the 1st page can I use it?

No. That weight is for someone lighter. Read the diet stickies. DJ gives two formulas with which to calculate your daily calorific requirements.

Use the results and adapt accordingly.

At the same time read and understand why and what you're doing to your metabolism as you are about to embark on this journey. Only then will you truly benefit.

Currently on a calorie deficient diet custom ed by dj about 2 years ago that I never had time 2 reali put in 100% effort.

Iam back om track 200% going strong 5month now.

December 24/13-starting weight 116kg
Bf%-39
Current weight-96kg
Bf-22%

Was wondering if would change 2 a keto diet???

LOL

Learner wrote: Currently on a calorie deficient diet custom ed by dj about 2 years ago that I never had time 2 reali put in 100% effort.

Iam back om track 200% going strong 5month now.

December 24/13-starting weight 116kg
Bf%-39
Current weight-96kg
Bf-22%

Was wondering if would change 2 a keto diet???

You've lost 20kg in 5 months and you want to change. Why?

It's clearly working. If it ain't broke, don't fix it.

If anything your weight loss had been TOO rapid (imho).
Take it slow. That way you ensure your metabolism gets reprogrammed properly and the weight will stay off.

As it is you probably have as much excess skin as a Sharpei. Give Your body time to adjust.

Quick question.

Pyroclasm queried someone doing a keto while on cycle. The jist if I remember correctly was that it is a no no.

I can't find the damn post anymore so to set the record straight I assume:

It is NOT recommended to do a Keto during the bridge/cutting phase of a cycle before PCT.

I will be using Anavar at 60mg/day and Proviron twice a day during this phase.

I wouldn't advise it no. A better option is to drop calories at or slightly below maintenance and keep training intense. At this point you can think of adding a fatburner to help. You will drop fat like crazy.

Pyroclasm wrote: I wouldn't advise it no. A better option is to drop calories at or slightly below maintenance and keep training intense. At this point you can think of adding a fatburner to help. You will drop fat like crazy.

Thanks mate. +1

Thanx bro! Do me a favor and help me here please: anabolicsteroids.co.za/forum/9-supplemen...ycoprotein-inhibitor

Pyroclasm wrote: To add to what MA is saying, I am currently doing keto. Started 5 weeks ago at about 13% BF. Now I am just under 10%. Muscle definition and all that coming out from everywhere. I am 10kg lighter now than what I was when I started working at the salt mines, and in the last couple of weeks I have been asked a couple of times if I am using steroids. Like I said I am the lightest I have been in a decade and in deep ketosis so there is nothing substantial in my muscles they are flatter than Justin Bieber.

Pyro, what is your macro split on your keto and what exercises/intensity are you doing?

Would you advise intermittent fasting on keto (obviously not the 40hr fast)

I did keto for 4 weeks and dropped 6kg. Had to drop weight quick for reasons not linked to national security.

Because I couldn't train I limited to 2000 kCal per day. My macro split was 60:30:10 Prot:Fat:Carb
I got a huge head cold so couldn't train and then to start :dry: training would have been counter productive. Basically just did long walls with the dog at a good pace.

Just want to see if my methodology was on the right track.

CycloTrpTyr wrote:

Pyroclasm wrote: To add to what MA is saying, I am currently doing keto. Started 5 weeks ago at about 13% BF. Now I am just under 10%. Muscle definition and all that coming out from everywhere. I am 10kg lighter now than what I was when I started working at the salt mines, and in the last couple of weeks I have been asked a couple of times if I am using steroids. Like I said I am the lightest I have been in a decade and in deep ketosis so there is nothing substantial in my muscles they are flatter than Justin Bieber.

Pyro, what is your macro split on your keto and what exercises/intensity are you doing?

Would you advise intermittent fasting on keto (obviously not the 40hr fast)

I did keto for 4 weeks and dropped 6kg. Had to drop weight quick for reasons not linked to national security.

Because I couldn't train I limited to 2000 kCal per day. My macro split was 60:30:10 Prot:Fat:Carb
I got a huge head cold so couldn't train and then to start :dry: training would have been counter productive. Basically just did long walls with the dog at a good pace.

Just want to see if my methodology was on the right track.

You split is wrong and dangerous!! the fat must be high not the protein, you could suffer from rabbit starvation (mal de caribou) or otherwise known as protein poisoning

Keto is high in fat and moderate in protein

Liftmeister wrote:
You split is wrong and dangerous!! the fat must be high not the protein, you could suffer from rabbit starvation (mal de caribou) or otherwise known as protein poisoning

Keto is high in fat and moderate in protein

Sorry. You're right. I meant my grams per day works out to a ratio 60:30:10
I obviously ate more than that but to use as an easy indicator.
My bad. Should have articulated it better.

A sample days intake was
Prot: 196g 803Cal
Fat: 124g 1128Cal
Carb: 40g 164 Cal

CycloTrpTyr wrote:

Liftmeister wrote:
You split is wrong and dangerous!! the fat must be high not the protein, you could suffer from rabbit starvation (mal de caribou) or otherwise known as protein poisoning

Keto is high in fat and moderate in protein

Sorry. You're right. I meant my grams per day works out to a ratio 60:30:10
I obviously ate more than that but to use as an easy indicator.
My bad. Should have articulated it better.

A sample days intake was
Prot: 196g 803Cal
Fat: 124g 1128Cal
Carb: 40g 164 Cal

No worries bud, ya thats fine, protein id just work on 1g per lbs of lbm

But youre definitely on the right track

Zulfi wrote: lol i did keto once before.. i luuuuuuurvd the carb up lol!!!

was waaaay too expensive for me to maintain.. but the results were also awesome... but when i stopped the keto and started eating normal again, i put the weight back on... couldnt understand it.

To explain what happened with you and why you picked up all the weight, you need to understand the physiology of what happens to the body when in ketosis. In essence the body is switching from using carbs as its main source of energy to fats for its main source of energy. It does this by making changes in enzyme levels. Specifically those that affect fat and carbohydrate metabolism. Long periods of ketosis causes a down-regulation of the enzymes responsible for carbohydrate metabolism, and of course an up-regulation of the enzymes that metabolise fat. With this up-regulation of fat metabolism there will be an increase in free fatty acids in the bloodstream, which can inhibit or decrease glucose transportation. So what happens is when people come off of a keto diet they reward themselves with Orea McFlurries or whatever they want for a couple of days. Because of these changes above the body is weakly able to deal with this massive influx of carbs, and therefore you pick up weight like crazy.

CycloTrpTyr wrote:

Liftmeister wrote:
You split is wrong and dangerous!! the fat must be high not the protein, you could suffer from rabbit starvation (mal de caribou) or otherwise known as protein poisoning

Keto is high in fat and moderate in protein

Sorry. You're right. I meant my grams per day works out to a ratio 60:30:10
I obviously ate more than that but to use as an easy indicator.
My bad. Should have articulated it better.

A sample days intake was
Prot: 196g 803Cal
Fat: 124g 1128Cal
Carb: 40g 164 Cal

Your protein intake is slightly too high. The body is able to convert protein to glucose in a process called gluconeogenesis, which will lessen the need for producing ketones. You need to aim for zero carbs in your diet, at least for the first three weeks to ensure you reach deep ketosis.

Would it be wise to apply intermittent fasting to a keto diet?

As for the protein intake I was under the impression the target is 1g/lb body weight. Even then my protein is less to allow for a deficit and then simply adjust the other macros accordingly.

I have seen some clever people suggesting it but I just cannot understand where the benefits lie with combining IF and keto.

What sources of fiber can one use in keto that won't contribute carbs?

Trying to keep my daily carbs <25g.

Psyllium Husk. All veg contain at least a small amount of carbs that are not fiber.

Pyro - what about Castle Lite beer - the carbs in 1 beer is only 2grams.

Not saying drinking 12 a day will ever be a good thing - but will it throw you out of ketosis if you decide to indulge over a weekend watching the mighty lions tomorrow at Ellispark?