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  1. #5731
    RX MEMBER Myth's Avatar
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    Quote Originally Posted by Cobe16 View Post
    why no fat source at meal2/3?
    I'm with Cobe^^^

    Quote Originally Posted by Darnelle B View Post
    i tried to set it to a 150g of fat thru the whole plan.. counting fat from protein so i would go over if i added in meal 2/3
    Someone your size needs AT LEAST 20-30g fat + 50-60g protein per meal, eaten every 3-4 hours.

  2. #5732
    OLYMPIAN Todd Lincoln's Avatar
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    Anyone have experience with a high fat keto diet? For example, 150g pro, 200g fat a day? Was reading some of Dan Duchaine's articles and he seemed to advocate a higher fat intake than most studies I've read. I've always done high protein with moderate fat keto so interested in any feedback to this approach.

  3. #5733
    RX MEMBER Darnelle B's Avatar
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    Quote Originally Posted by Myth View Post
    I'm with Cobe^^^



    Someone your size needs AT LEAST 20-30g fat + 50-60g protein per meal, eaten every 3-4 hours.
    how much cardio should i start at?? want to get in shape over the next 5 months

  4. #5734
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    Quote Originally Posted by Todd Lincoln View Post
    Anyone have experience with a high fat keto diet? For example, 150g pro, 200g fat a day? Was reading some of Dan Duchaine's articles and he seemed to advocate a higher fat intake than most studies I've read. I've always done high protein with moderate fat keto so interested in any feedback to this approach.
    I did this a few months ago and tracked everything with a ketone meter & bodpod every 6 weeks or so. My basic approach was ~ 150g protein with rest of my kcals as fat (over 80% total calories) with < 30g carbs per day.

    The good was that I felt amazing. Loads of energy, no slumps and never hungry. I'd lost 2-3% bodyfat without really trying that hard (only training twice a week, no cardio etc).

    The bad was that maintaining muscle mass was hard. Training wise you can really only train for strength since you lose all ability to do any sort of volume. For me I was burning out at 6,7,8 reps whereas on carbs I hit 12-15 easily.

    It was stupid easy to stick to, I mean, who doesn't like double cream, bacon etc? Since I was using a ketone meter to make sure I was in ketosis I tested a few things and can tell you that red wine, diet sodas or stevia don't affect ketosis one bit!

  5. #5735
    RX MEMBER Myth's Avatar
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    Quote Originally Posted by Darnelle B View Post
    how much cardio should i start at?? want to get in shape over the next 5 months
    start at zero, then assess from there. why do cardio if you don't necessarily have to? IMO cardio is highly overrated

  6. #5736
    RX MEMBER Myth's Avatar
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    Quote Originally Posted by MikeS View Post
    I did this a few months ago and tracked everything with a ketone meter & bodpod every 6 weeks or so. My basic approach was ~ 150g protein with rest of my kcals as fat (over 80% total calories) with < 30g carbs per day.

    The good was that I felt amazing. Loads of energy, no slumps and never hungry. I'd lost 2-3% bodyfat without really trying that hard (only training twice a week, no cardio etc).

    The bad was that maintaining muscle mass was hard. Training wise you can really only train for strength since you lose all ability to do any sort of volume. For me I was burning out at 6,7,8 reps whereas on carbs I hit 12-15 easily.

    It was stupid easy to stick to, I mean, who doesn't like double cream, bacon etc? Since I was using a ketone meter to make sure I was in ketosis I tested a few things and can tell you that red wine, diet sodas or stevia don't affect ketosis one bit!
    great post! I couldn't agree more! especially in regards to having to train low volume on keto. I did 3-5 reps per set at most. But in doing this I built some sick strength. also agree about the cardio: if diet is on point then cardio isn't always necessary
    Last edited by Myth; 04-14-2013 at 01:31 PM.

  7. #5737
    RX MEMBER Myth's Avatar
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    Quote Originally Posted by Todd Lincoln View Post
    Anyone have experience with a high fat keto diet? For example, 150g pro, 200g fat a day? Was reading some of Dan Duchaine's articles and he seemed to advocate a higher fat intake than most studies I've read. I've always done high protein with moderate fat keto so interested in any feedback to this approach.
    I've found my sweet spot to be 50% fat/35% protein/15% carbs

  8. #5738
    RX MEMBER Darnelle B's Avatar
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    ok got ya my diet is set and looking better now!! what supps do you recommend i use during a keto diet

  9. #5739
    RX MEMBER Myth's Avatar
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    Quote Originally Posted by Darnelle B View Post
    ok got ya my diet is set and looking better now!! what supps do you recommend i use during a keto diet
    personally, I'm a minimalist: creatine, whey, multi, fish oil

  10. #5740
    RX MEMBER Friendly Milkshake's Avatar
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    myth do you weigh your meat before or after cooked?

    seems like the cooked weight can vary depending on how much water was in the meat to begin with.

  11. #5741
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    wow Darnelle I remember your story... you and frosty worked together this was like three or four years ago.... thats back when I was hardcore keto... I have since realized that KETO really is not the best esp for a natty... kinda like Myth...15-20% of my food comes from carbs... feel/look much healthier and better results in the gym.....

  12. #5742
    RX MEMBER Myth's Avatar
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    Quote Originally Posted by Friendly Milkshake View Post
    myth do you weigh your meat before or after cooked?

    seems like the cooked weight can vary depending on how much water was in the meat to begin with.
    I keep it simple and weigh it after. Sometimes if it's a particluar brand of meat I haven't tried before, I might weigh it before to obtain the protein/caloric content, then weigh it after cooking to find the grams of protein per ounce

  13. #5743
    RX MEMBER Darnelle B's Avatar
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    Quote Originally Posted by Minnphat View Post
    wow Darnelle I remember your story... you and frosty worked together this was like three or four years ago.... thats back when I was hardcore keto... I have since realized that KETO really is not the best esp for a natty... kinda like Myth...15-20% of my food comes from carbs... feel/look much healthier and better results in the gym.....

    yea man i had a strong run now its time to get back in shape!! looking to compete in october!! i hold on to muscle good but i also get fat fast so keto works for me!!!! once i am lean i will try a diet with carbs for next show.

  14. #5744
    RX MEMBER Darnelle B's Avatar
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    how do i know my limit on my reefed? like what food should i aim for

  15. #5745
    HCG MAN GottaGetLean's Avatar
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    Quote Originally Posted by Darnelle B View Post
    how do i know my limit on my reefed? like what food should i aim for
    No refeed for you

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