Official keto thread

[osfitness]

Thanks OS...

So last week when i did keto i experienced a weird taste in my mouth for a few days. I then did a random google search and discovered that many people experience that taste. Kind of a dry mouth-ish metalic taste. Today is the first day im experiencing it for this week which is ironic because i increased my carbs a lil bit yesterday. Anyone else get that?

It sounds like your eating very little protein?
What's your diet like

[dilatedmuscle]

my diet today so far.

Meal 1: 24 grams of protein in unsweetened almond milk (it was 5am immediately before work which is why i didnt take more)
Meal 2: 5 whole eggs, 3 thick cut bacon strips, spinach
Meal 3: Chicken breast with 3 table spoons of olive oil
Meal 4: 50 grams of whey protein and 2.5 tablespoons of olive oil
Meal 5: 3 CarlsJr burger patties and 1 slice of cheese
Meal 6: (soon to come) Chicken breast and olive oil
Meal 7: (soon to come) 2 cans of tuna and olive oil

The last two meals are meals im gonna get in for sure but i may end up eating another meal depending on how im feeling tonight.

Im not complaining about the taste, it feels good because it makes me feel assured of the keto but i should also buy some keto sticks. Last week it got so bad that for a second i thought i had blood in my mouth but it was just the metalic taste.

Also, i did some posing today infront of a couple of friends who have not seen me since before keto and they all saw a huge difference already as do i... and im not dehydrated, my skin is holding a good ammount of water. Im pretty carb sensitive and this diet is working. i look leaner every couple of days. Im excited to see how i look when i fill out with my newly gained definition as well as more definition i will gain in the next few weeks.

[dilatedmuscle]

Ive never had this kind of discipline and consistency in a diet and im not struggling with it at all. Im going to apply this discipline when i begin carb cycling again and probably get even leaner as i start growing again.

I had a great leg workout today on extremely low carbs.

[BC123Jm]

Ive never had this kind of discipline and consistency in a diet and im not struggling with it at all. Im going to apply this discipline when i begin carb cycling again and probably get even leaner as i start growing again.

I had a great leg workout today on extremely low carbs.

not trying to be a dick but this is a Q&A thread not your own personal diary.
there's a section for that.

[dilatedmuscle]

Understood, dont mean to hijack

[joelski87]

is there any particular time that would be best to do a weights sesh on Keto?

currently im going in the morning on an empty stomach.

[Jameson829]

is there any particular time that would be best to do a weights sesh on Keto?

currently im going in the morning on an empty stomach.

Its never a good idea to weight lift on an empty stomach. Where do you think the fuel for that activity is coming from?? YOUR MUSCLES!! ALWAYS eat before lifting! You can do low intensity cardio on an empty stomach and even then some might argue its a good idea to at least take BCAAs beforehand.

[Spacey]

For guys (and gals) who have been on a keto diet long-term:

1. Do you get your cholesterol and triglycerides checked regularly? What results?
2. Do you do anything in particular to keep cholesterol and triglycerides in check?

Thanks

[Jameson829]

For guys (and gals) who have been on a keto diet long-term:

1. Do you get your cholesterol and triglycerides checked regularly? What results?
2. Do you do anything in particular to keep cholesterol and triglycerides in check?

Thanks

A good fish oil pill will do the trick. Try to take in 4g a day of active Omega-3 EPA/DHA

[Spacey]

^good to know. Thanks.

[dilatedmuscle]

How does sugar alcohol affect keto? doe they count as regular carbs?

[BC123Jm]

How does sugar alcohol affect keto? doe they count as regular carbs?

yes they count

[joelski87]

Changing your cheat meal on Keto.... From Monday to Friday, ok? or is it that vital to have it smack bang on the 7th day?

[Jameson829]

Changing your cheat meal on Keto.... From Monday to Friday, ok? or is it that vital to have it smack bang on the 7th day?

I think you would want to wait to have the cheat meal on every 7th day. What were you thinking skip this Friday's cheat and do it on Monday? And then every Monday thereafter? I don't see why not...

[3clipseGT]

As long as you keep it consistant i see no reason you couldnt do this.

Sent from my HTC Glacier using Tapatalk

[joelski87]

Well I had it monday just gone and I was going to skip it the following mo.day and have it on the friday..

Keep me in keto longer

[•P®øD¶G¥•]

He is refering to Dave Palumbos Keto diet. You would be cheating yourself not having that cheat meal as BC explained in the last page, it releases hormones that increase your bodies ability to burn fat.

I dropped 10lbs so far, no cheat meal, I'm stronger in body weight exercises

I'm still in ketosis @ 70g carbs/day, do cardio 30 mins twice a day, empty stomach in the morning and after weights if I'm lifting that night.

Everything is fine except the fact that I can't sleep I'm getting 4-6 hrs and my body temp is high at night but I feel fine.

I'm gonna wait until weight loss slows or I feel weaker, extra calories just because will slow you down.

[joelski87]

I dropped 12 lbs in about a week and a half. In week 3 now and haven't teally dropped.anymore.

Next week im going to start cardio in the mornings to try and speed it up

[BC123Jm]

sounds like you guys are doing great. keep it up. consistency is key.
beofore you know it you will be ripped. then you'll be like damn, i need to add size. its a vicious cycle.but well worth it. lean and jacked up, theres no better feeling.

[Hoss06]

sounds like you guys are doing great. keep it up. consistency is key.
beofore you know it you will be ripped. then you'll be like damn, i need to add size. its a vicious cycle.but well worth it. lean and jacked up, theres no better feeling.

This. Being ripped is awesome but like he said..fuck, I wanna get bigger lol

[Jameson829]

True...how many people ever get to a point where they are truly "happy" with the way the look?

[Hoss06]

True...how many people ever get to a point where they are truly "happy" with the way the look?

We may be happy but never satisfied.

[osfitness]

my diet today so far.

Meal 1: 24 grams of protein in unsweetened almond milk (it was 5am immediately before work which is why i didnt take more)
Meal 2: 5 whole eggs, 3 thick cut bacon strips, spinach
Meal 3: Chicken breast with 3 table spoons of olive oil
Meal 4: 50 grams of whey protein and 2.5 tablespoons of olive oil
Meal 5: 3 CarlsJr burger patties and 1 slice of cheese
Meal 6: (soon to come) Chicken breast and olive oil
Meal 7: (soon to come) 2 cans of tuna and olive oil

The last two meals are meals im gonna get in for sure but i may end up eating another meal depending on how im feeling tonight.

Im not complaining about the taste, it feels good because it makes me feel assured of the keto but i should also buy some keto sticks. Last week it got so bad that for a second i thought i had blood in my mouth but it was just the metalic taste.

Also, i did some posing today infront of a couple of friends who have not seen me since before keto and they all saw a huge difference already as do i... and im not dehydrated, my skin is holding a good ammount of water. Im pretty carb sensitive and this diet is working. i look leaner every couple of days. Im excited to see how i look when i fill out with my newly gained definition as well as more definition i will gain in the next few weeks.

Unless you have a ton of fat to lose, and dropped 10 in your first week
Then dropped no more! You need to go back and re-assess your caloric intake!

Or your doing too much exercise to start off with...

You should maybe drop 3-5 your first week only then 1-2 a week or
You will lose muscle!

[Fah-Q]

Fuggin hell... I let myself get way out of shape. Lost what seems to be all the muscle I had and now have a gut in only 4 months! 205 down to 178

Anyways, just got back in the gym and on a more "normal" sleep schedule now so ready to get back in to it. Figured Keto would be a good way to lose the gut and then maybe slowly add carbs back in when I'm ready to gain?

Would this be a good start?


MEAL #1 6 whole eggs

MEAL #2 SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3 "Lean Protein Meal": 8 oz fatty steak

MEAL #4 SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter

MEAL #5 6 whole eggs

MEAL #6 SHAKE: 50g Whey with 1 tablespoon all natural peanut butter

[Jameson829]

Fuggin hell... I let myself get way out of shape. Lost what seems to be all the muscle I had and now have a gut in only 4 months! 205 down to 178

Anyways, just got back in the gym and on a more "normal" sleep schedule now so ready to get back in to it. Figured Keto would be a good way to lose the gut and then maybe slowly add carbs back in when I'm ready to gain?

Would this be a good start?


MEAL #1 6 whole eggs

MEAL #2 SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3 "Lean Protein Meal": 8 oz fatty steak

MEAL #4 SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter

MEAL #5 6 whole eggs

MEAL #6 SHAKE: 50g Whey with 1 tablespoon all natural peanut butter

I like 6oz chicken breast w/ 1 tbsb olive oil instead of shakes. Just do a post workout shake and bedtime casein with PB.

[Fah-Q]

Thanks I'll do more food then

[Friendly Milkshake]

would Lee Labrada new HCA max product be okay on dave's keto due to the sugar alcohol xylitol ?? If i took 3 chewables postworkout that would be 4.5 carbs 4.5 sugar alcohols.

I was wondering if thats okay because I found this text about xylitol

. Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia." This tolerance is attributed to the lower impact of xylitol on a person's blood sugar, compared to that of regular sugars[citation needed] and also has a very low glycemic index of 13 (glucose has a GI of 100).

[epifiny]

worked all the way up from the 1st page to page 100 and i haven't seen anything stating different macros or adjustments to make for women with regard to keto macros 1.5/.5 - not palumbo - just basic keto.

[BC123Jm]

worked all the way up from the 1st page to page 100 and i haven't seen anything stating different macros or adjustments to make for women with regard to keto macros 1.5/.5 - not palumbo - just basic keto.

there is a formula somewhere on here, based on LBM. i dont think it differs
for women, just based on LBM. i'll see if i can find it.

[gweens]

I am currently 5'10" male 157lbs I strength train 4/5 times a week with 30 min low int. cardio after weight training. Not sure the body fat my guess is around 10% 4 pack is visible, I am trying to lose the last little bit of fat on my lower back.I only know about ketosis what Ive read.
What should my diet look like?

[BC123Jm]

I am currently 5'10" 157lbs I strength train 4/5 times a week with 30 min low int. cardio after weight training. Not sure the body fat my guess is around 10% 4 pack is visible, I am trying to lose the last little bit of fat on my lower back.I only know about ketosis what Ive read.
What should my diet look like?

i really wouldnt do a keto diet if i were you and just wanted to drop that last bit of fat. you can drop it with keto but you cant maintain it. so if its for a contest or photo shoot ok. otherwise just based on your stats you need to put on muscle. you dont have much LBM right now. see the staying lean year round thread in this section

[gweens]

Thanks bro

[gweens]

i really wouldnt do a keto diet if i were you and just wanted to drop that last bit of fat. you can drop it with keto but you cant maintain it. so if its for a contest or photo shoot ok. otherwise just based on your stats you need to put on muscle. you dont have much LBM right now. see the staying lean year round thread in this section

What would be the best diet for me to put on muscle while staying lean? And how much Cals do you think I should consume?

[BC123Jm]

What would be the best diet for me to put on muscle while staying lean? And how much Cals do you think I should consume?

that is a very complicated question. post it in the staying lean year round thread. i will answer it there. this thread is keto q&a

[Jameson829]

What would be the best diet for me to put on muscle while staying lean? And how much Cals do you think I should consume?

And do some f**king research in the mean time!

[gweens]

And do some f**king research in the mean time!

Definition of Research

In order to plan and carry out research, it is necessary for you to know what we mean by research-in general, as well as in the specialized fields of language teaching and language acquisition.

Research is an ORGANIZED and SYSTEMATIC way of FINDING ANSWERS to QUESTIONS.

SYSTEMATIC because there is a definite set of procedures and steps which you will follow. There are certain things in the research process which are always done in order to get the most accurate results.

ORGANIZED in that there is a structure or method in going about doing research. It is a planned procedure, not a spontaneous one. It is focused and limited to a specific scope.

FINDING ANSWERS is the end of all research. Whether it is the answer to a hypothesis or even a simple question, research is successful when we find answers. Sometimes the answer is no, but it is still an answer.

QUESTIONS are central to research. If there is no question, then the answer is of no use. Research is focused on relevant, useful, and important questions. Without a question, research has no focus, drive, or purpose.

[nigster]

Earlier this year, when I followed a ketogenic diet (actually CKD), I pretty much always felt when I "went" into ketosis. Now, after summer, when I started it again, I haven't got that feeling. Does your body somehow get used to it and you don't get that feeling anymore, at least not as strong, or am I just not getting into ketosis yet?

Earlier this year, I pretty much always had that "blurry" or kinda "feverish" feeling for a day or something, but not this time.

[epifiny]

with regards to omega 3 fish oils - tons of brands out there - what is the best way of finding out which ones are better than the other? what do you look for in the label as far as the epa/dha content? - I hear Spring Valley's brand from walmart is cheap yet decent quality for the price..

Also i saw few posts in the early stages of this thread but wanted to get your opinion on it as well - the recommendation is 120-130bpm but everyone recommends long duration low intensity ie: walking on incline or outside, etc. -- when i walk at 3.4mph/2.0incline that's as bout as fast as i can walk for the amount of incline i have but depending on what machine i am on i never get above 115(most machines have me anywhere from 100-110) should i try dropping the mph for a little bit more incline to see if i can get my heart rate up or will that activate my legs too much and take away from the low intensity approach.?

last question is EVOO for oils - i see they have a smart balance evoo with added omega-3 - would that be a better choice vs regular evoo or should i just wait and see how i progress( recently cut out meals that i was using pb and switched to nuts/oils only as the omega-6 content was too high. I have some almond butter as well but the nuts provide a little more satiety for me . )

[Jameson829]

Earlier this year, when I followed a ketogenic diet (actually CKD), I pretty much always felt when I "went" into ketosis. Now, after summer, when I started it again, I haven't got that feeling. Does your body somehow get used to it and you don't get that feeling anymore, at least not as strong, or am I just not getting into ketosis yet?

Earlier this year, I pretty much always had that "blurry" or kinda "feverish" feeling for a day or something, but not this time.

As the body becomes more and more accustomed to using fat as a primary fuel source, less amounts of ketone bodies are utilized. The body is actually able to use long chain fatty acids more efficiently without them having to be converted to ketones.

[nigster]

As the body becomes more and more accustomed to using fat as a primary fuel source, less amounts of ketone bodies are utilized. The body is actually able to use long chain fatty acids more efficiently without them having to be converted to ketones.

All righty then... I assume, that due to that, I wouldn't necessarily see the ketones in my urine either with ketostix for example?

By the way, if you wan't to measure the amount of ketones in your urine, which time of the day should you measure it?

[epifiny]

with regards to omega 3 fish oils - tons of brands out there - what is the best way of finding out which ones are better than the other? what do you look for in the label as far as the epa/dha content? - I hear Spring Valley's brand from walmart is cheap yet decent quality for the price..

Also i saw few posts in the early stages of this thread but wanted to get your opinion on it as well - the recommendation is 120-130bpm but everyone recommends long duration low intensity ie: walking on incline or outside, etc. -- when i walk at 3.4mph/2.0incline that's as bout as fast as i can walk for the amount of incline i have but depending on what machine i am on i never get above 115(most machines have me anywhere from 100-110) should i try dropping the mph for a little bit more incline to see if i can get my heart rate up or will that activate my legs too much and take away from the low intensity approach.?

last question is EVOO for oils - i see they have a smart balance evoo with added omega-3 - would that be a better choice vs regular evoo or should i just wait and see how i progress( recently cut out meals that i was using pb and switched to nuts/oils only as the omega-6 content was too high. I have some almond butter as well but the nuts provide a little more satiety for me . )

/bump ;p

[•P®øD¶G¥•]

Get Calrson's liquid fish oil, tastes good, can't use it with meals outside the house unless you're gonna carry that big glass bottle with you.

Amazon, Vitacost, Vitaminshoppe, etc... carry it, but check around for discounts.

[Jameson829]

Is fasted cardio beneficial when running keto. I've heard cardio timing isn't as important cuz insulin is more or less always low

[Daniel]

I've been diagnosed with candida and decided to try Keto (not for the weight/fat loss I'm aldready lean 7-8 %), but not Palumbo keto (it's not real keto) I do 70/30 fat/protein, since too much protein converts into glucose - not so good when having candida. Also I try to eat 8 hours and fast for the next 16 hours (the same reason - candida - I try to make them starve)
So my plan looks like this:

before training - 10g BCAA
8:00 am - train
9:30 am - PWO - 6 whole eggs, 1.5oz bacon, 1tbsp olive oil, salad
snack - 1oz nuts
12:00am - 9oz chicken, 2tbsp olive oil, salad
3:00 pm - 9oz white fish, tbsp olive oil, salad
5:30 pm - 9oz beef, 2 tbsp olive oil, salad

180g protein, 180-200g fat, 30g carbs 2600cals
6'2 225 7-8%bf 26 y/o ecto
200mg test prop a week, 25mg proviron eod, 25mcg T3, ipamorelin,cjc1295.

How this looks like?

[nigster]

Is fasted cardio beneficial when running keto. I've heard cardio timing isn't as important cuz insulin is more or less always low

I think, that even though the difference might not be that big at all, there's still a mild advantage doing it in fasted state (e.g. in the morning). Or otherwise right after the weight training session. I think this is also something that Dave recommends, right?