Official keto thread

[DAVIDHARDY]

Thanks for the info prodigy. I refed with Olive Garden. Split a white noodle pasta with marinara and roasted chicken into 2 meals and had a total of 3 breadsticks between the two.
I am still trying to lose muscle mass so i wanted to keep my overall carbs/cals low (thats why the initial 50g) but I also wanted the refeed to do its thing...didnt measure carbs last night but i feel like i had enough. Im not feeling like crap but my energy also isnt back and not really sure what was supposed to happen but i dont feel/look tighter or softer...we shall see.

I am less than 4 weeks out and nervous about muffins, bagels, etc...even regretting the pasta just bc of flour. Thinking next week will be a bowl of fruit and some oatmeal (pretty limited on the excitement factor I know...but those are the two things im craving)

Are you trying to make a lower class, or did you mis-type.

[ajweins]

Hey guys,

I just got done reading the entire thread over the past week or two. There was a lot of great information here. I have not done a full blown keto diet for around a year and a half, however, I rarely broke the 100-150 carbs per day mark since I don't respond that well to carb based diets (except on refeeds/cheats).

I decided to try and drop my set point from my 12-15% mark to 8-10%. Last time I did keto I dropped the cals way to fast and had nowhere to go and burned out a lot, so I am taking it very slow now. Here is my diet:

meal 1 2scoops+ 2 TBSP peanut butter, 4 fish oil (6.5 net carb)



meal 2 50g whey with 1 TBSP olive oil and 2 TBSP ground flax (4.5 net carb)



meal 3 7oz of chicken with 1/3 cup raw almonds (2-3 net carb)



meal 4 50g whey with 1 TBSP olive oil and 2 TBSP ground flax (4.5 net carb)

meal 5 8 oz ground turkey 2 cups broccoli with 6 fish oil (4 net carb)

meal 6 5 whole omega-3 eggs, 2.25 ounces of chicken, 2 fish oil (2.5 net carb)


I do 10 grams of aminos preworkout with a dose of ECY (only once a day now),




I only do cardio on Sundays for 1 hour of incline walking. I train heavy 6 days a week in the 3-8 rep range. I train more for powerlifting/strength than bodybuilding. I am 5'10", 24 years old, 12-14% BF. Lifts: Squat-low 500s, Bench-upper 300s, Deadlift- low 600s


This is my second week on pure keto (before I only had carbs before workouts and at breakfast). I lowered the cals a little since I only lost a lb last week. I forgot about the two week initiation phase and did a cheat meal last weekend, but since I have basically been low carbin for the past couple years I don't think its that big of a deal. I am planning on starting out with a cheat meal once a week and maybe progressing to a longer low fat refeed as I lean up.


Does this sound reasonable?


You guys are a wealth of information. Thanks for the help.

[ajweins]

Sorry, bodyweight is 206lbs first thing in the morning. Thanks again

[JocelynL]

Prodigy...yes, still training. AM: 15 min cardio, giant set, 10 min cardio, giant set, 15 min cardio. (this split gives me the fastest results in dropping fat) Mon-legs, Tues: Shoulders, Weds: Hams and glutes, Thurs: Back and arms, Fri: Glutes. PM: 40 min cardio.

Dave...not a typo, I made the switch from figure to bikini...(I know, I know but please dont dismiss me for not being a bb) I have pretty thick quads and am trying to bring them down. I quit leg training for a year and focused more on upper body...i am very proportional now but I was still trying to grow for figure until Southern States. I did very well but i am a hard gainer and have realized that although i like how i come in, I am just bigger than my competition (hasn't hurt me in the past but im not comfortable with it). I spend my off season at 135 (like to call it sympathy weight gain from my post show bb bf) I step in stage at 123 and i know that i need to work on maintaining but i still need to bring the muscularity down a notch.

Diet wise...carbs kill me. If i look at them I gain 5lbs in my thighs. I figured I would try keto for a week but after tightening up pretty fast i have decided that im just going to stay pretty to close to those rules even off season.

an update to yesterday: I didnt wake up tighter like i normally do after a carb up but when the afternoon rolled around I was tighter and fuller in my upper body.

here is a link to SoStates pics...judges told me not to change a thing physically but personally i would still like to cut about 3lbs off my thighs.


http://pics.musculardevelopment.com/index.php?mode=browse&id=18322&eventcode=1398

i know that low carb diets work for me so I am just trying to incorporate them correctly...long term I will be able to see how my body adapts and what works but Im just over 3 weeks out and dont have much wiggle room.

Thank you guys

[•P®øD¶G¥•]

Hey guys,

I just got done reading the entire thread over the past week or two. There was a lot of great information here. I have not done a full blown keto diet for around a year and a half, however, I rarely broke the 100-150 carbs per day mark since I don't respond that well to carb based diets (except on refeeds/cheats).

I decided to try and drop my set point from my 12-15% mark to 8-10%. Last time I did keto I dropped the cals way to fast and had nowhere to go and burned out a lot, so I am taking it very slow now. Here is my diet:

meal 1 2scoops+ 2 TBSP peanut butter, 4 fish oil (6.5 net carb)



meal 2 50g whey with 1 TBSP olive oil and 2 TBSP ground flax (4.5 net carb)



meal 3 7oz of chicken with 1/3 cup raw almonds (2-3 net carb)



meal 4 50g whey with 1 TBSP olive oil and 2 TBSP ground flax (4.5 net carb)

meal 5 8 oz ground turkey 2 cups broccoli with 6 fish oil (4 net carb)

meal 6 5 whole omega-3 eggs, 2.25 ounces of chicken, 2 fish oil (2.5 net carb)


I do 10 grams of aminos preworkout with a dose of ECY (only once a day now),




I only do cardio on Sundays for 1 hour of incline walking. I train heavy 6 days a week in the 3-8 rep range. I train more for powerlifting/strength than bodybuilding. I am 5'10", 24 years old, 12-14% BF. Lifts: Squat-low 500s, Bench-upper 300s, Deadlift- low 600s


This is my second week on pure keto (before I only had carbs before workouts and at breakfast). I lowered the cals a little since I only lost a lb last week. I forgot about the two week initiation phase and did a cheat meal last weekend, but since I have basically been low carbin for the past couple years I don't think its that big of a deal. I am planning on starting out with a cheat meal once a week and maybe progressing to a longer low fat refeed as I lean up.


Does this sound reasonable?


You guys are a wealth of information. Thanks for the help.

-Make sure 2tbs of PB or any fat is 2tbs 28g, not more.

-Try to get more real food in, instead of 50/50.

-Why 12 fish oil caps? are they 1g each? All you need is 5g.

-If you're cheat meal is around 1000-2000 calories, do a 250-500g low fat 5 hour refeed, comes out to 5-10 blueberry bagels or 12- 24 fig newtons.

[•P®øD¶G¥•]

-Why so much training? If you're training for strength, high volume is not needed, neither are isolation exercises. I lift weights for strength & definition only, I train 3-4 X week, 1 hr each session, 1-5 reps.

If your strength is the same or improving, don't change anything.

-How much protein/fat/carbs/calories do you average per day?

[ajweins]

-Why so much training? If you're training for strength, high volume is not needed, neither are isolation exercises. I lift weights for strength & definition only, I train 3-4 X week, 1 hr each session, 1-5 reps.

If your strength is the same or improving, don't change anything.

-How much protein/fat/carbs/calories do you average per day?

My strength is not decreasing. My training works for me. I normally only do 3 (at most 4) movements a day and hit my numbers and get out. I enjoy training this way so I will stick with it for now.

Prior to the diet, I was getting around 300-350 grams of pro, 150-250grams of carbs, and 150 grams of fat per day.

I guess I after reading the thread and seeing how big frosty was on fish oil I assumed it was probably the best source of extra fats to go with. And I am still in graduate school without an income and need to keep things as cheap as possible which I why I go with so many shakes. I know its not idea, but since I commute (don't have a place to cook) to school and am there all day the shakes are just convenient.

Thanks for the help.

[ajweins]

I just realized you probably wanted to know my macros for the current diet...

I have adjusted it a little as I plugged the numbers into a formula myth recommended and took a little out...so heres what its looking like now:

meal 1 2scoops+ 1.5 TBSP peanut butter, 4 fish oil
meal 2 48g whey with 1 TBSP olive oil and 2 TBSP ground flax
meal 3 6oz of chicken with 1/3 cup raw almonds
meal 4 50g whey with 1 TBSP olive oil and 2 TBSP ground flax

meal 5 8 oz ground turkey 1 cup broccoli with 6 fish oil

meal 6 4 whole omega-3 eggs, 2.25 ounces of chicken, 2 fish oil
278pro 140 fat, 2800 cals

[JamalH]

I just read about why Dave doesnt like Stimulants whilst on keto.

Its got do with sparing the muscle?

Did i just fuck myself considering ive been drinking sugar free V for 3 weeks?...

[Bona fide]

Hey guys...every once in a while I will have to attend a business lunch or something like that where we are taken out to eat. If I know a week or so in advance, I will skip my my Saturday cheat and use the lunch meeting as my cheat meal. So I go about 10days Keto instead of 7. Then I don't cheat the following weekend either..so its another 10 days or so until I cheat again and get back in the weekly cheats. Is this the best way to go about this?

BF

[JamalH]

I wouldn't go that long personally.

Every Sunday like clockwork for me.

[Bona fide]

I wouldn't go that long personally.

Every Sunday like clockwork for me.

Yea I usually do once a week, but say you knew you HAD to eat a cheat meal on Wednesday. Would you skip the Sunday cheat or just cheat Sunday and Wednesday bro?

[JamalH]

Personally id just cheat on Sunday as normal and have my own lunch.

I like structure being organized haha, thats just me.

[DAVIDHARDY]

Yea I usually do once a week, but say you knew you HAD to eat a cheat meal on Wednesday. Would you skip the Sunday cheat or just cheat Sunday and Wednesday bro?

Skip it unless you're really lean.

[Bona fide]

Skip it unless you're really lean.

cool thanks! Tomorrow is a luncheon put on by a therapy clinic where they will be doing a presentation and "feeding us"...didn't wanna be an ass with my Tupperware