First time cutting - keto

[IrishAesthetics]

What's up guys,

So this is my first time cutting and I'm giving Dave palumbos keto diet a try, been on it 7 days now and I'm looking leaner already due to dropping water I can only assume, I'm down about 10lbs!

I'm going to keep going without a cheat meal until I hit day 10 or 14. Do I follow my diet as normal on this day and then just have my cheat at the end or do I have to take into account the macros of the meal and balance them out with the rest of the day?

At 215lb, 16%Bf, I'm taking in roughly 100g fat, 300-370g protein and >20g carbs daily. In around 2300cals. Im getting the majority of my fats in the morning from eggs, extra virgin olive oil and udos oil, does this matter or is it important to have them somewhat evenly spread throughout the day?

Thanks!

[Jameson829]

Have cheat meal in place of last meal of the day. On Dave's diet, meal order is unimportant. All meals are equal.

[IrishAesthetics]

So I just go through my day as normal and have anything as the last meal? Easier than I thought!
All my meals aren't laid out equally, should I adjust it to be equal?
As I said most of my fats are in the morning the rest of the days meals are basically just chicken or turkey?
I'm using eca aswell and through my searching I've seen conflicting views on whether that's a good or bad idea

[Jameson829]

So I just go through my day as normal and have anything as the last meal? Easier than I thought!
All my meals aren't laid out equally, should I adjust it to be equal?
As I said most of my fats are in the morning the rest of the days meals are basically just chicken or turkey?
I'm using eca aswell and through my searching I've seen conflicting views on whether that's a good or bad idea

I'd spread fats more evenly throughout the day. The idea is to keep insulin levels low. Most people don't realize that protein (especially whey) is insulinogenic.

[IrishAesthetics]

I'm in that bracket I hadnt really considered insulin in the equation when there's no carbs. So I suppose a spoon of udos oil with each meal wouldn't go astray, cheers mate

[data4]

I'm in that bracket I hadnt really considered insulin in the equation when there's no carbs. So I suppose a spoon of udos oil with each meal wouldn't go astray, cheers mate

To keep it simple I would just spread your fats out evenly over all your meals.

[IrishAesthetics]

Yeah I'm adding a tablespoon of udos oil with every meal now instead of having it all in the morning. That kinda evens out all my meals, thanks lads.

What about the eca? Any opinions on using it during keto

[Jameson829]

Yeah I'm adding a tablespoon of udos oil with every meal now instead of having it all in the morning. That kinda evens out all my meals, thanks lads.

What about the eca? Any opinions on using it during keto

ECA should be good. Might want to save it until fat loss slows or when energy is down. The boost from the stims can really help and appetite suppression is great from ECA.

[LSMUSCL81a]

keep us updated on your progress...im gonna use this approach for my prep once i re-read and feel i fully understand...good luck!

[Conrad]

You are having a cheat meal, not a cheat day. Keep everything the same and then have your cheat meal. You will be okay

[Jeremy24]

I personally think that high gi carb refeed works better than cheat meals. Lets say legs are your worst bodypart, eat normal all day, train your legs and then pwo have a 3 hour high gi refeed(pancakes, pasta etc.) Then jump back on your diet and do it again 7 days later. Plus as you get leaner the refeeds increase. Its very nice

[IrishAesthetics]

You are having a cheat meal, not a cheat day. Keep everything the same and then have your cheat meal. You will be okay

Yeah just the one meal is all, I think I'm gonna go for a real meaty pizza and some Ben and Jerrys if anybody was curious! The diet sodas and sugar free jello can only get a guy so far for cravings!


That high GI refeed sounds interesting I must look a little more into it, I like the idea of directing the refeed at lagging muscles! Thanks Jeremy God knows my legs could do with the extra TLC!

Im gonna alternate every 2 weeks with clen and ECA, I'm always on the go and can't really afford to hit a all during the day, need the extra energy!

[Conrad]

Honestly, I've tried all the OTC nutrient partitioners with my diet and mainly for cheat meal. But of them all, I really liked Need2Slin because of the Na-R-ALA which has NUMEROUS health benefits as well as being a very strong nutrient partitioner. It's worth it to take Na-R-ALA alone for general health IMO. The other unique aspect of Need2Slin is that it acts on the cAMP pathway which can help further reduce adipose tissue while shuttling nutrients to muscle. It really is comprehensive.

[daft205]

Honestly, I've tried all the OTC nutrient partitioners with my diet and mainly for cheat meal. But of them all, I really liked Need2Slin because of the Na-R-ALA which has NUMEROUS health benefits as well as being a very strong nutrient partitioner. It's worth it to take Na-R-ALA alone for general health IMO. The other unique aspect of Need2Slin is that it acts on the cAMP pathway which can help further reduce adipose tissue while shuttling nutrients to muscle. It really is comprehensive.

Do you, or have you used n2slin whilst employing a ketogenic diet? I know gda's/ insulin mimetics work rather well with diets with a large carb component, but am always curious as to how they are of benefit to low carbers.

[data4]

Do you, or have you used n2slin whilst employing a ketogenic diet? I know gda's/ insulin mimetics work rather well with diets with a large carb component, but am always curious as to how they are of benefit to low carbers.

I have used it on keto. It still does what it is suppose to do. Insulin is still present on low carb and keto diets.