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A few keto questions???

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Ramsay_1
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2009/07/14 12:10:09 (permalink)

A few keto questions???

Hiya guys ive been cutting for the last 10 weeks and have got myself into pretty good condition.  I have done this through a low carb diet.  Im very interested in the keto diet so am going to follow it fot the last 4 weeks of my cut.  I understand the concept of the diet but with reguards to the refeed,
 
1.  Do I keep the total kcals the same as through out the week but change ratios eg really high carbs, low pro, low fat??
 
2.  How many grams of carbs am I looking to eat
 
Im 6ft, 14stone, guessing 12% bodyfat.  What do you think I am from the pic
 
http://i179.photobucket.com/albums/w319/ramsay_1/DSC00043.jpg
 
 
This is my keto diet, anyone like to comment??
 
KETO
 
1. Whey in water (220kcal, 40g protein, 6g carbs, 3g fat)
 
2. 200g chicken and 20g almonds (333kcal, 50g pro, 1g carbs, 15g fat)
 
3. 200g chicken and 20g almonds (333kcal, 50g pro, 1g carbs, 15g fat)
 
4. Whey in water (220kcal, 40g protein, 6g carbs, 3g fat)
 
5. 6 eggs (503kcal, 42g pro, 0g carbs, 38g fat)
 
6. 250g quark and 50g cashew nuts (473kcal, 44g pro, 19g carbs, 24g fat)
 
Kcals = 2082
Pro = 266
Carbs = 33
Fats = 98
 
I know total kcals look a little low but im going to see how I get on this week.  Also this is an assisted cut.
 
Thanks
 
Ramsay
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18 Replies Related Threads

    All4n
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    Re:A few keto questions??? 2009/07/14 12:30:17 (permalink)
    Looking pretty ripped mate i'd say 10% max.

    1. You don't really go off cals you go off amount of carbs but yes the cals will be higher than during the week. 1g/lb for pro then just keep fat low as poss, don't have to be ridiculously strict, but keep it pretty low. Something like 200g/50g/600g pro/fat/carb as a starting point but tweak things as you go along based on how you look, fat loss progress and strength levels in gym.

    2. Assuming being full depleted then it's reccomended 8-10g carbs per kg of lean body mass. So you'll want anywhere between 600-800g carbs. Some people get get away with a lot more, others not so much.

    Diet wise..

    1 Add fat to this meal, peanut butter would work well.

    2. Add fibrous veg i.e spinach, broccoli, cauliflower, lettuce

    3. Add fibrous veg and i'd swap almonds for extra virgin olive oil just to vary fat sources.

    4. Add fat (unless this is immediately postworkout)

    5. OK possible add fibrous veg

    6. Both quark and cashews contain fair amount of carbs. Once you add veg as above may be too much. So i'd change to casein protein powder and another fat source lower in carbs such as brazil nuts.

    Also add omega 3 fish oils.
    post edited by All4n - 2009/07/14 12:32:06
    #2
    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 12:49:43 (permalink)
    Thanks for the help mate.  Ill be making a few adjustments to my diet that you mentioned and see how I get on.  Ive just remembered I have a tub of casein protien so ill use that instead of the quark.  I supplement with Omega 3-6-9 for Holland and barrett.

    Im planning my carb up to be on sunday.  Should I still do my hours cardio and weights OR one or the other OR none?
    #3
    All4n
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    Re:A few keto questions??? 2009/07/14 12:57:59 (permalink)
    Just do whatever you normally do. Some people like to do a full body depletion workout before the carb up. This ensures full glycogen depletion allowing for supercompensation. Not essential but if it's fits into your training plan then can be helpful. If you normally do cardio then just stick with cardio, some people don't do anything on that day. Just depends on the person. I've done HIIT on the sat morning recently which i've found fits in well and doesn't interfere with my usual weights progs (mon/wed/fri). Altho i would consume some carbs pre HIIT about 50g from fruit along side a protein shake.
    #4
    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 16:12:03 (permalink)
    Well I do an hours steady state cardio before breakfast, so I will do it sun morn and then start the refeed.  Ive just been putting some ideas together how does this look

    Granola and natural yoghurt + shake

    oats with dried bluberrys

    oats and egg white pancakes with canderal and lemon

    Steak sandwich with onions and tomato sauce

    Chicken stri fri with noodles

    Chicken and potatos

    Is that the right idea? Ill prob have a few bowls or cereal aswell.  Also what are the ring of stars that is on this post?
    #5
    Papa Lazarou
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    Re:A few keto questions??? 2009/07/14 16:25:06 (permalink)
    I'd personally start with Dave Palumbo's version

    • 50g whey and 15g of peanut butter
    • 5 eggs
    • 50g whey and 15g of peanut butter
    • 5 eggs
    • 200g chicken and green salad or green veg (eg no carrots, tom's etc)
    • 200g chicken and 15g of nuts
    I'd also supplement with some Omega 369 oils or use omega 369 eggs.  Easy to know what to eat and when.

    I've done this in 8 weeks...


    to this


    #6
    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 16:35:31 (permalink)
    Yeah papa you look sick mate.  What meds are you using?  Mines not to far off the DP version except I did have one of my meals as quark but im changing it to a casine shake or I could have 5 eggs which is what DP uses.  I will see what works best.  Ive been reading some of your posts, what have you found the best way of refeeding is? High or low GI carbs or a mix?
    #7
    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 19:56:17 (permalink)
    All4n and papa, did you see my previous post about refeeds.  Am I on the right track?
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    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 19:59:39 (permalink)
    Also, im on day 2 of this keto diet and have just got in from training legs.  After every set on squats, front squats and stiff leg deads I felt like I was going to pass out, like really light headed.  Is that a side effect from zero carbs??
    #9
    bluFFz21
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    Re:A few keto questions??? 2009/07/14 21:47:59 (permalink)
    I'd say yes, mate. I'm not speaking from experience of a keto diet, but from the later stages of cutting last summer, when I dropped carbs to virtually nil. I actually ended up jacking in a few weights sessions, such was the light headedness and total lack of strength.

    P.S. Both you fellas who posted pics are in great shape...


    Oh, and I'm off to have a look now, but is there a beginners guide to keto on this website? As I say, I'm off to have a look, but if anybody knows off-hand... I'm down to the last four weeks before holiday, and fat loss has stalled a bit. I've read a good bit about it, but it's daunting knowing where to start.


    Apologies... http://www.muscletalk.co.uk/ketogenic_diets.aspx
    post edited by bluFFz21 - 2009/07/14 21:51:58
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    All4n
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    Re:A few keto questions??? 2009/07/14 22:33:54 (permalink)
    Your body can take up to 2 weeks to transition to use fat for fuel rather than carbs. So initially you may feel lethargic/light headed as your body will not be fully using fat for fuel yet. Low blood sugar levels can cause this but after a few weeks on the diet you should feel fine. As long as you carb up of course.

    During the first two weeks to make the transition easier lower protein and increase fat. Make fat 70% of total calories. You can then drop to around 60% fat, some go lower but i think it works better on the higher end of the scale. This means much more chance of protein being spared and not used for fuel. Eat too much protein and not enough fat on keto diet and you will feel pretty crap. Your body won't adjust to using fat for fuel, it will convert excess protein to glucose and use that for fuel.

    The refeed looks ok, good sources of food. Altho watch the fat content of the steak and any oil you add to cook your food. Some people prefer to eat junk, and some people can do so and still make great progress. Some prefer using high GI carbs all day, i used to be a fan of this but now i find med/low GI to be better as feel crap on high GI stuff. So try the refeed as you've got laid out and see how you get on. 
    #11
    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 22:35:53 (permalink)
    bump
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    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 22:58:34 (permalink)
    Yeah think im just going to see how I get on.  You said ppl eat junk food but hasnt it got alot of fat.  What about krispy kreme donuts?  Would dominos pizza be ok?
    #13
    All4n
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    Re:A few keto questions??? 2009/07/14 23:10:05 (permalink)
    Yes but some people can get away with it. It's all about raising metabolism and restocking glycogen. During the refeed your body will still burn fat for fuel. So even if eating junk it's possible that you'll be raising metabolism enough to burn off the fat consumed and store the carbs as glycogen. So therefore no fat gain. Of course, eat enough and you will gain some fat. Depends on your own metabolism/body type really. I still wouldn't reccomend a junk day to anyone, altho it works for some, it won't work for everyone.
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    Welsh76
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    Re:A few keto questions??? 2009/07/14 23:17:53 (permalink)
    Ramsay_1

    Yeah think im just going to see how I get on.  You said ppl eat junk food but hasnt it got alot of fat.  What about krispy kreme donuts?  Would dominos pizza be ok?


    If you want to eat domino's pizza make sure it's on a carb loading day and even then make sure you choose your pizza wisely; here's a link to the domino's nutrition guide:

    http://www.dominos.uk.com/food_guide/

    My favourite is the tandoori hot :)
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    Ramsay_1
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    Re:A few keto questions??? 2009/07/14 23:27:07 (permalink)
    Thanks guys, I just cant get it round my head to eat junk, I think id rather do it from clean carbs.  Ill see how I get on this sunday and judge it from then.  Its all trial and error at the end of the day, because as you said all4n, what works for some might not work for everyone.  Im quite looking forward to it :)
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    All4n
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    Re:A few keto questions??? 2009/07/14 23:30:41 (permalink)
    You'll most likely feel much better eating clean carbs anyway mate. Junk is way overated imo. I eat junk i'll feel bloated, watery, and lethargic. I eat clean carbs i'll feel full, vascular and won't fall asleep half way through the afternoon. Hunger is much more controlled as well. Doesn't leave me craving crap. I'd go with clean carbs but if making a nice meal don't worry too much about the nutritional content.
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    Ramsay_1
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    Re:A few keto questions??? 2009/07/15 17:47:09 (permalink)
    Ive just been shopping planning my refeed, cant wait :)
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    Ramsay_1
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    Re:A few keto questions??? 2009/07/15 17:47:59 (permalink)
    Also how many posts do I have to post before I can see pics on threads e.g journals?
    #19
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