DP Keto Diet..

Re:DP Keto Diet.. (Gothic_Muscle)

Wed, 18 Nov 2009 21:07:12 GMT

theiopener

THE_MANN

But I would prefer more help on the keto diet rather than my training, thats why i posted it here

Cheers

Well being honest i think your training is lacking., You can get away with most dietary sins with a good enough training plan. HIIT i personally think needs kicking up a notch. interval sprints on a treadmill is what you need to start doing. Up the duration of your sprints to 30 seconds and have a 60 second rest between sprints. Repeat the intervals for 10x and include a 5 min warmup and cooldown, make sure to stretch thoroughly afterwards

I also think your trianing could do with some reorganising. Keto diet isnt needed to shed the fat, you just need to readjust your training.

Pop over to the training forum and ill suggest something, or if you want i can PM you.

chrisellison

Cheers Iopener, just done a little more research and you are spot on. Why the hell does Dave Palumbo state its a keto diet then? Also why do I get the metalic taste around tues night after refeed? Is this not the ketones?

Chris

No idea. I dont rate Dave as a source of information when it comes to diets etc. Lyle McDonald is the man for keto info.

No idea on the metallic taste unfortunately!

I dunno man, Dave knows a thing or two, I've found him very knowledgeable! I think the problem is the DP 'Keto' diet is a cookie cutter diet, if you want something personal/coaching you gotsta pony up the dough!! Totally agree that Lyle knows his stuff and has put a tremendous amount of work into nutrition/dieting/keto!

Re:DP Keto Diet.. (theiopener)

Wed, 18 Nov 2009 20:33:59 GMT

THE_MANN

But I would prefer more help on the keto diet rather than my training, thats why i posted it here

Cheers

Well being honest i think your training is lacking., You can get away with most dietary sins with a good enough training plan. HIIT i personally think needs kicking up a notch. interval sprints on a treadmill is what you need to start doing. Up the duration of your sprints to 30 seconds and have a 60 second rest between sprints. Repeat the intervals for 10x and include a 5 min warmup and cooldown, make sure to stretch thoroughly afterwards

I also think your trianing could do with some reorganising. Keto diet isnt needed to shed the fat, you just need to readjust your training.

Pop over to the training forum and ill suggest something, or if you want i can PM you.

chrisellison

Cheers Iopener, just done a little more research and you are spot on. Why the hell does Dave Palumbo state its a keto diet then? Also why do I get the metalic taste around tues night after refeed? Is this not the ketones?

Chris

No idea. I dont rate Dave as a source of information when it comes to diets etc. Lyle McDonald is the man for keto info.

No idea on the metallic taste unfortunately!

Re:DP Keto Diet.. (chrisellison)

Wed, 18 Nov 2009 19:54:15 GMT

theiopener

Chris, any ketogenic diet needs to have fat calories much higher than protein, otherwise youll just convert protein into glucose and kick yourself out and stand a higher chance of losing muscle as you do not give your body any other source of fuel to work off of.

Cheers Iopener, just done a little more research and you are spot on. Why the hell does Dave Palumbo state its a keto diet then? Also why do I get the metalic taste around tues night after refeed? Is this not the ketones?

Chris

Re:DP Keto Diet.. (Gothic_Muscle)

Wed, 18 Nov 2009 18:40:55 GMT

Training and especially hiit is important on keto due to the demands it places on glycogen. I wouldn't advise hiit if your only carbing up 1 meal per week, stick to liss or increase the frequency of your refeed, good information here www.bodyrecomposition.com/ on keto/training et al!!

Re:DP Keto Diet.. (THE_MANN)

Wed, 18 Nov 2009 15:55:59 GMT

Sunday: 45min AM fasted cardio
Chest:   4x8 bench
              4x6 dumbel press , decline+incline
              3x8 cable flyes
30mins x-trainer, 10mn stepper, 10min rowing back-to-back

Mon: 45min AM fasted cardio
Shoulders: 4x10 cable front row + upright cable row superset
                   3x8 dumbel press
                   1x10, 1x8, 1x6, 1x4 barbel military press
30mins x-trainer, 10mn stepper, 10min rowing back-to-back

Tue: Back: 2x10 BW pull ups
                   Deadlifts
                   4x8 cable rows
                   4x6 lat pull downs
HITT: 20seconds max effort stepper, 10seconds rest - Total 8min

Wed: OFF

Thu: Legs: 3x8 leg curls + extensions superset
                   Squats
                   Leg press
                  3x8 Lunges
30mins x-trainer, 10mn stepper, 10min rowing back-to-back

Fri: Bi/Tri: 3x10 dumbell Curls + cable tricep push down
                3x6 Preacher curls + cable tricep extension
HITT: 20seconds max resistance stepper, 10seconds rest - Total 8min

Sat: OFF

I will always mix it up, so the above is not set in stone. I like to do 1 more session of HIIT if time permits around saturday evening, but because my schedule is usually prone to change I will try to get as much of the above in on my week.

But I would prefer more help on the keto diet rather than my training, thats why i posted it here

Cheers

Re:DP Keto Diet.. (theiopener)

Wed, 18 Nov 2009 15:16:04 GMT

Can i see your HIIT plan in detail as well as your weights routine in detail please.

Re:DP Keto Diet.. (THE_MANN)

Wed, 18 Nov 2009 14:40:48 GMT

This is why I get confused. 1.5gms pro/lb and 0.5gms fat/lb:
165lb:
pro: 247g = 988kcal
fat: 83g = 747kal
carb: 25g = 100kcal

theiopener
any ketogenic diet needs to have fat calories much higher than protein,

So it will not be 1.5gms pro 0.5gms fat/lb....

Re:DP Keto Diet.. (Gothic_Muscle)

Wed, 18 Nov 2009 12:51:51 GMT

THE_MANN

Following on from: http://www.muscletalk.co.uk/Refeed-day-m3645066.aspx

The diet consists of roughly:

-For a 200lb male

What would be the best way to manipulate this for myself. Currently at 75KG, 5ft 6 and guessing fairly high body fat 20% probably, need to kill off the belly :P Will try post pics soon! Im thinking about tweeking the highlited meals which are very calorie dense, any suggestions on how to do so? But still maintain enough pro/fat to get into ketosis.

Thanks!

Your answer lies in the linked thread by Chrisellion <sp> 1.5 gms protein per pound, 0.5 grams fat (although this can fluctuate upto 0.75 depending on metabolism) and no direct sources of carbs, generally under 40 but I think closer to 20-30 is better and what I achieve. As a percent energy it's about 60p/30f/10c or thereabouts but I reckon setting up your energy requirements according to bodyweight is better/more accurate.

As the rest have pointed out, it's high protein moderate fat which is not Keto, proper keto wouldn't go above a moderate amount of protein and high fat.

The first 12-14 days of the diet, the initiation or adaptation phase of the diet should be high fat/low to moderate protein to teach your body how to use fat for energy and not protein, after that you can tinker away with the macros.

Re:DP Keto Diet.. (THE_MANN)

Wed, 18 Nov 2009 12:51:08 GMT

theiopener: What would be the best way to manipulate the outline in order to adjust for a keto diet?

My current diet:
1: 60g oats+30g whey+100ml skim milk+2.5 apples
2: 300g prawns +veg
apple
3: train
-45mins weights (split training, 1 body part per week)
-30mins x-trainer, 10mn stepper, 10min rowing back-to-back
(alternating between fasted cardio 3 times per week and HIIT 3 times per week if i can fit them in)
4: apple+30g whey
5: 200g chicken or prawns + veg + apple
6: 200g cottage cheese+100g frozen fruit

Chris: Does that mean the diet did work for you? Despite weight not changing much i assume you retained a lot of muscle/put some on?

You suggest removing the whey and replacing with whole food? The whey dosen't make up a high % of the total kcals in the diet....

Thanks

Re:DP Keto Diet.. (theiopener)

Wed, 18 Nov 2009 12:43:52 GMT

Chris, any ketogenic diet needs to have fat calories much higher than protein, otherwise youll just convert protein into glucose and kick yourself out and stand a higher chance of losing muscle as you do not give your body any other source of fuel to work off of.

Re:DP Keto Diet.. (chrisellison)

Wed, 18 Nov 2009 10:28:02 GMT

As Iopener says and I know I posted it as a keto diet Its not. More of a CKD I think.

Anyway I've run the diet as is because I,m doing a recomp. I've been out of training for a year so I thought I'd try this to lean out a bit before I go into a bulk.

What Ihave found is weight dropped initially prob from water and then stayed steady for about 4 weeks. This doesn't mean that nothing is happening though as I have a lot more muscle mass in place off the fat I have dropped.

If I were you i Would use less whey instead of less real food like you've highlighted.

P.s. Refeeds are heaven and allow you to actually have a life on the weekend lol.

Chris

Re:DP Keto Diet.. (theiopener)

Wed, 18 Nov 2009 07:26:26 GMT

The above is not a keto diet at all. Too high in protein and too low in fat.

What is your current diet and training plan?

DP Keto Diet.. (THE_MANN)

Wed, 18 Nov 2009 00:38:08 GMT

Following on from: http://www.muscletalk.c...Refeed-day-m3645066.aspx

The diet consists of roughly:

EDIT: I REALISE THAT THE CALCULATION I HAVE MADE FOR THE FAT CONTENT OF WHOLE EARTH PEANUT BUTTER (1.5 TABLE SPOONS) IS WRONG. HENCE THE TOTAL GRAMS OF FAT IS WRONG.

-For a 200lb male

What would be the best way to manipulate this for myself. Currently at 75KG, 5ft 6 and guessing fairly high body fat 20% probably, need to kill off the belly :P Will try post pics soon! Im thinking about tweeking the highlited meals which are very calorie dense, any suggestions on how to do so? But still maintain enough pro/fat to get into ketosis.

Thanks!