Official keto thread

[guruhonza]

Guys I am about to start my first keto diet. I've always worked with high carbs. Right now I am maintaining my weight (220lbs) with 200g protein, 350g carbs and 80g fats.
Last year I was cutting almost three months with same amounts starting with 300carbs and ending with 1400 carbs / week. I went down from 210 to 170 losing 2 pounds every week. I did it as natty.

This year I plan on using clen. If I lose my strength (muscle) I'll probably add testosterone and T3 - I wouldnt take T3 without test.

1) How would you start? What should be my macros from your experience.

2) How does clen affect ketosis. I read opinions that I wont get into ketosis if I use clen. Is that truth?

3) As I said. I was always carb guy but I want to try something different. Should I change my training while I'm not on carbs?

[shawn nutter]

I've always had my clients that never ran keto diets before slowly reduce carbs weekly and at the same time up proteins and fat. I would first up your protein to 250 grams per day and start lowering carbs. If you start losing muscle then add more protein or fats depending on what changes are happening. I would also keep your training the same. You don't want to many changes at once incase you run into problems then you know what changes to make. I've never had any problems with my clients that use clen and keto diet for a show. Not saying there can't be issues but I've never seen issues. Hope this helps.

[AVBG]

Guruhonza - take a look at the sample diet for the 200lb male, that's an easy place to start. Clen doesn't affect ketosis, however if you're not already started then hold off a little while until the weight stops dropping- clen will assist in holding muscle late into the diet. Regarding training? Because you'll be at a deficit of glycogen then what is recommend is a HIIT style workout...ie max two balls out working sets per exercise, limit workouts to a max of 45 mins.

[osfitness]

Guys I am about to start my first keto diet. I've always worked with high carbs. Right now I am maintaining my weight (220lbs) with 200g protein, 350g carbs and 80g fats.
Last year I was cutting almost three months with same amounts starting with 300carbs and ending with 1400 carbs / week. I went down from 210 to 170 losing 2 pounds every week. I did it as natty.

This year I plan on using clen. If I lose my strength (muscle) I'll probably add testosterone and T3 - I wouldnt take T3 without test.

1) How would you start? What should be my macros from your experience.

2) How does clen affect ketosis. I read opinions that I wont get into ketosis if I use clen. Is that truth?

3) As I said. I was always carb guy but I want to try something different. Should I change my training while I'm not on carbs?

1. id take 2 weeks to slowly drop carbs, dont try to trick your body, you will never win that battle.. while dropping the carbs, up protein by small amounts every day you drop the carbs.. and up the fats slightly.. even percentages if you will....

2. clen wont effect.. wait until last 8 weeks.... or when you hit a plateau. dont use strips for ketois.. your not doing a FASTED keto diet..

3. id keep your training the same, and reduce by 1 set, see how you feel.... some work well on keto and others can't maintain size.... time will tell.... make most of your carbs around your workouts...

i did keto for years.. now I am a car guy.. lol....

if yo need more help, PM me..

when is your show?

[tommbstone]

I've used keto back in 08 felt great but was very stringy looking on stage.
this year i did moderate carbs and moderate fats. Well i felt like shit whole diet but my condition was dry and full. So not sure if i'll go keto again but like I said i never went hypo in them days.
this diet i was hypo one day good the next... a yo-yo mess.

[Darnelle B]

looking to get back in shape got fat again just need a starting point.. help i thinnk i am about 340lbs looking to get to 250 or lower by the summer time!!

[Myth]

What's up, y'all?! Long time, no type!

[Granite-Dawg]

How is it going Myth?

[Myth]

Good man. Training my ass off 4-6 hours a day for the CF Games.

[AVBG]

^ best of luck to you.. I'll be keeping an eye on the results. Where you at with "keto" these days? Have you picked up anything (anecdotally) lately?

[HuRlEyGuY883]

New to forum though have been reading the thread for a couple weeks. Started keto today and this is what i ate first day 202lb 16%bf

meal 1- 3 whole eggs,6egg whites 2tsp psyllium husk - 42p,15f

meal 2 -6.4 oz chicken breast(raw weight) 85 grams broccoli,9gEVOO,2400mg fish oil(5g fat) 42p,15f

meal 3 - 52g iso-pure protein,17gEVOO,42p 15f

meal 4 - same as 2

meal 5 - 4oz salmon,72g chicken breast,85g broccoli 42p,15f

meal 6 - 52g shake,18 almonds,2400 mg fishoil 42p,15f

thoughts? any help would be appreciated new to this diet

[slimnat]

Workers want to lose weight really difficult thing. . .

[8itup]

New to forum though have been reading the thread for a couple weeks. Started keto today and this is what i ate first day 202lb 16%bf

meal 1- 3 whole eggs,6egg whites 2tsp psyllium husk - 42p,15f

meal 2 -6.4 oz chicken breast(raw weight) 85 grams broccoli,9gEVOO,2400mg fish oil(5g fat) 42p,15f

meal 3 - 52g iso-pure protein,17gEVOO,42p 15f

meal 4 - same as 2

meal 5 - 4oz salmon,72g chicken breast,85g broccoli 42p,15f

meal 6 - 52g shake,18 almonds,2400 mg fishoil 42p,15f

thoughts? any help would be appreciated new to this diet

Looks good to me. Are you going to have a cheat meal? If so how often?

[Avngl]

Hello guys,

A little bit about myself. I am 180 pounds , 6'2 in height. About 22% body fat. Had been doing keto for a month plus but currently having a stall in dropping my weight. I am told because I am spending too much time in the gym (2 hours+ on average, 5 days a week).


Anyways, I am planning on following a 12-week program on bodybuilding.com (Lee Labrada's get lean program) and would like to follow Dave Palumbo's keto diet while I complete the program.


Based on my stats, I would have to consume:


225g Protein (1.25g /lb)
90g Fat (.5 /lb)


My meal plan is as below:


Breakfast:
5 Eggs (Omega 3) + 1 Piece of Bacon


In-Between:
1 scoop of Dymatize Iso 100 Protein


Lunch:
8 Oz (226g) of Chicken Thigh + Spinach


Post Workout
1 scoop of Dymatize Iso 100 Protein


Dinner:
8 Oz (226g) of Chicken Thigh + Broccoli


Bedtime:
2 scoops of Inner Armor Casein



This would be my meal for 7 days a week.


I have added these values into fatsecret.com (minus the vegetables) and it came out with:


Fat: 96.45g
Carbs: 13.92
Protein: 230.16
KCals: 1890


Calorie Breakdown:
Carbohydrate (3%)
Fat (46%)
Protein (51%)


1. Is this good and can I proceed eating like this?
2. I will be taking additional supplements (Orange Triad + Greens, Fish Oil & Creatine). I will not be taking any peanut butter as the ones sold in my country (Malaysia) are all laden with sugar / shady ingredients. Since I am hitting my macros, I don't have to be concerned about it right?
3. I understand that I would be allowed to have a 'cheat meal' once per week. In terms of carbohydrate, how much should my cheat meal weight?

[Granite-Dawg]

How long have you been training previously(years of experience)? How much cardio have you been doing? I would cut it down to just the pwo shake and get the rest from real food. My opinion is dont be scared to eat. At 6'2" 188 isn't that heavy. Do you have a weight goal or an image goal?


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