sample keto diet

Pyroclasm
New Member

17 Oct 2014 10:17 #176240 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

2g carbs per 100ml. There are 6.46g carbs per 340ml beer. If you HAVE to drink beer then Castle Lite. A much better option is Rum or Brandy with Coke Zero which has no carbs.

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steyn
Senior Member

17 Oct 2014 10:22 #176242 by steyn

Replied by steyn on topic sample keto diet

Thanks Pyro

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Pyroclasm
New Member

17 Oct 2014 10:47 #176247 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

Geniet die Ruggas teen die Sharks en bly weg van die shooters!

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steyn
Senior Member

17 Oct 2014 12:49 #176268 by steyn

Replied by steyn on topic sample keto diet

will do - thanks.

Oh - been reading about carb backloading, do you have any knowledge on the matter?

Don't want to change the topic - if you do I will start a new thread in the near future.

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Pyroclasm
New Member

17 Oct 2014 16:39 #176290 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

Open a new thread and see what the other members have to say.

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Mason Might
Platinum Member

26 Nov 2014 08:12 #178030 by Mason Might

Replied by Mason Might on topic sample keto diet

Just a quick tip:
When you're on a keto diet, and get more pump trying to drop a deuce than you do on legs day try castor oil. Tbsp should do the trick and you stand no chance of being kicked out of keto...

When it hurts... That's when i start counting, because that's when it starts to count.

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Pyroclasm
New Member

26 Nov 2014 13:38 #178083 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

I can only think that that is a way to lose muscle while on keto.

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Mason Might
Platinum Member

26 Nov 2014 13:47 #178085 by Mason Might

Replied by Mason Might on topic sample keto diet

Pyroclasm wrote: I can only think that that is a way to lose muscle while on keto.

Not suggesting daily use, just if it gets bad

When it hurts... That's when i start counting, because that's when it starts to count.

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Pyroclasm
New Member

26 Nov 2014 13:54 #178088 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

Hahaha yeah every day would be a bit of a shit idea! Have you tried psyllium husk for fibre? It is a must have for a keto diet.

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Mason Might
Platinum Member

26 Nov 2014 14:04 #178091 by Mason Might

Replied by Mason Might on topic sample keto diet

I'm so scared that it will kick you out... But if you advise next bout of keto I'll give it a go...

I know it's magic stuff though!

When it hurts... That's when i start counting, because that's when it starts to count.

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Pyroclasm
New Member

26 Nov 2014 14:08 #178093 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

Psyllium Husk depletes fasting glucose levels in the blood and causes no insulin response. It will DEFINATELY not kick you out bud.

I will help you man. Go and read through this thread, read it again, then come up with something we can work with.

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Mason Might
Platinum Member

26 Nov 2014 14:12 #178094 by Mason Might

Replied by Mason Might on topic sample keto diet

I will do... Thanks Pyro!

You know Im not even on keto and probably will only go again next year :lol:

But I'll do that asap, always good to know what's happening.

Thanks for the info on psyllium!

When it hurts... That's when i start counting, because that's when it starts to count.

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bms
Elite Member

03 Dec 2014 10:59 #178324 by bms

Replied by bms on topic sample keto diet

Hi guys

I'm helping my wife's sister with dieting and fat loss.

Stats:

Age: 37
Weight: 124kg - 274lb
Height: 170cm
Gender: Female
Estimated bf%: 45+

Goal: 30% bf

I recommend to put her on a CKD

Calories: Katch-McArdle method
Exercise: 3 times/week (Low intense cardio)
Maintenace: 2543
fat loss: 2192

Fat loss

Protein intake: 247g/day = 986.4 cal = 45%
Fat intake: 120g/day = 1085.6 cal = 50%
Carb intake: 30g/day = 120 cal = 5%

Please check if the numbers are correct?
Any other ideas and advises are welcomed.

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Mason Might
Platinum Member

03 Dec 2014 11:41 #178329 by Mason Might

Replied by Mason Might on topic sample keto diet

The protein intake is on the high side bud... Decrease that and make up the calories with fat.

Try 30% protein
5% carbs
65% fats

When it hurts... That's when i start counting, because that's when it starts to count.

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Mason Might
Platinum Member

03 Dec 2014 11:43 #178330 by Mason Might

Replied by Mason Might on topic sample keto diet

But at her high BF, I think it may suit her needs better to develop a balanced diet she can follow. No need for keto. Just a calorie reduction will make her drop faster than she will be expecting.

When it hurts... That's when i start counting, because that's when it starts to count.

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bms
Elite Member

03 Dec 2014 12:03 #178332 by bms

Replied by bms on topic sample keto diet

Mason Might wrote: But at her high BF, I think it may suit her needs better to develop a balanced diet she can follow. No need for keto. Just a calorie reduction will make her drop faster than she will be expecting.

The reason i thought of a keto, i don't want her to loose heart, if she can see a difference it will help her to stay motivated, then at a later stage i can recommend for her a balanced diet. But i understand your point. Not that she won't loose weight and bf with a balanced diet at a deficit. I can't always monitor her, that's why i thought of the keto

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Mason Might
Platinum Member

03 Dec 2014 12:59 #178335 by Mason Might

Replied by Mason Might on topic sample keto diet

Bud honestly, keto is so strict it's bound to make her cheat and go overboard.

She will see results either way.

And if she needs you to police her, don't waste your time... She needs to want to change.

When it hurts... That's when i start counting, because that's when it starts to count.

The following user(s) said Thank You: bms

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bms
Elite Member

03 Dec 2014 13:02 #178336 by bms

Replied by bms on topic sample keto diet

Mason Might wrote: Bud honestly, keto is so strict it's bound to make her cheat and go overboard.

She will see results either way.

And if she needs you to police her, don't waste your time... She needs to want to change.

She's a police lady by the way :lol:

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bms
Elite Member

03 Dec 2014 13:02 #178337 by bms

Replied by bms on topic sample keto diet

Buti get you point. Ill put out a well balanced diet for her

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Cyclo
Platinum Member

06 Jan 2015 08:19 #179251 by Cyclo

Replied by Cyclo on topic sample keto diet

Pyro, a quick question. When transitioning from keto back to a carb inclusive diet, what is the best way to do it?

Obviously you don't want to go from 20g carbs per day to "normal" range quickly or doesn't it matter?

Good judgement comes from experience.
Experience comes from bad judgement.

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Pyroclasm
New Member

06 Jan 2015 21:01 - 06 Jan 2015 21:14 #179264 by Pyroclasm

Replied by Pyroclasm on topic sample keto diet

You will take +-3-5 days to adjust your enzyme levels to fully focus on carbohydrates. During this time you need to take it very easy with the carbs as this is where people fall off the bus. Stick to the true healthy fibrous low GI carbs like oats and sweet potatoes and mielies not more than 100g carbs per day and eat them on their own. No cheat meals during this period. It's like when a baby eats porridge for the first time- you don't wanna stuff him to the rafters, just enough to get him used to it and nothing fancy.

Last edit: 06 Jan 2015 21:14 by Pyroclasm.

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Chants28
Junior Member

16 Apr 2015 09:16 #184483 by Chants28

Replied by Chants28 on topic sample keto diet

Hi Mr Feathers

Is this diet safe to follow for a female and can i use the exactly same weight portions?

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Oupiel
Platinum Member

16 Apr 2015 10:06 #184486 by Oupiel

Replied by Oupiel on topic sample keto diet

yes Keto is safe for women.

Any diet will need portion sizes adjusted to you body weight, more specifically, your BMR.

Piss Artist AKA Oupiel

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Chants28
Junior Member

16 Apr 2015 10:43 #184490 by Chants28

Replied by Chants28 on topic sample keto diet

Who can help me with that please?

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Oupiel
Platinum Member

16 Apr 2015 11:18 #184492 by Oupiel

Replied by Oupiel on topic sample keto diet

First, go download the documentary "cereal killers"
This will give you an idea about what keto /LCHF diets are about.
Then maybe read "The Art & Science of Low Carb Performance (Volek & Phinney)"

Then when you understand what you're taking on.
Start putting together a diet plan for discussion here.

this requires a lot of effort from your side.
Once people here see that effort, they will help you, but no one is gonna spoon it to you.

Piss Artist AKA Oupiel

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