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Keto for dummies

This is a discussion on Keto for dummies within the Overall Health and Nutrition forums, part of the Bodybuilding Discussion category; Starting to see more and more people get into keto, so here's some good posts from other sites. A good ...

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    Keto for dummies


    IronMagLabs
    Starting to see more and more people get into keto, so here's some good posts from other sites.

    A good place to start is with this Excell sheet, link to page at the bottom.

    Quote Originally Posted by Man2kx View Post
    Basically, in the spirit of giving back to the Keto community, I made something that will make all of your lives easier, especially towards the Keto newbies. I understand many people don't "get" how to plan their diet for Keto. Well, I figured it out all for you! Well, at least the calculator I made did !

    This calculator will:
    -Determine your BMR, your BMR+Activity, and your Targeted Diet BMR.
    -Set up all your fat, protein, and carbs for Keto.
    -Will tell you the ideal ammount of F/P/C to eat each meal, based on how many meals you choose.
    -Will subtract your protein shake from your daily meal calories.
    -Be able to adjust all your F/P/C ratios because standard doesn't work for everyone!
    -Will give you a line up of what F/P/C ammounts to eat during your carb up! No more confusion!
    -Do all of the above in 8 simple questions!
    -It does all the nitty gritty work from (Step By Step Keto Diet Plan! - Bodybuilding.com Forums), or the Step by Step Keto Diet Plan!, posted by Blindfaith.
    [and makes me feel like I'm doing an infomercial ]

    Directions: Change the blue colored numbers only (1) thru (8)!

    Step (1): Enter your age, self explanitory.

    Step (2): Enter your weight, preferably naked .

    Step (3): Enter your height in added inches, for example if you are 5'10", do not enter 5' 10"!!! Enter "70" which happens to be 5' 10" in inches only!

    Step (4): Activity rating. This is a little tricky, enter:
    1.0 if you are sedentary (no physical activity, eat sleep and sh*t )
    1.2 if you have a desk job and perform no physical activity.
    1.4 if you have a desk job and perform some physical activity (above average walking).
    1.6 if you have a non-physical job, and perform activities during the day as well as a daily workout routine. "Most of you are here."
    1.8 if you have a physical job and do a daily workout session, or have a non physical job and perform 2 daily workout sessions.
    2.0 if you have a physical job and daily hard training.
    Of course you can be in between any of these, and you are the sole judge of your activity level. Answer honestly or you won't get your desired results. I.e., you may train every day, but that doesn't mean you're at 1.6. Perhaps you are sedentary minus the daily training. You could be at a 1.5 or 1.55, for example. As long as you enter a value between 1.0 and 2.0 you're good.

    Step (5): Enter what you would like to do, bulk or cut. Enter "0.8" to do a cut at 20% below maintenance calories. Enter "1.2" to do a bulk at 20% above maintenance calories. If you would like to do a maintenance diet, enter "1.0". If you really, really, really want to go further than 20%, you can change it. I assume you guys understand a little basic math. If not, don't be shy and I'll clarify.

    Step (6): Enter your total post workout (PWO) shake calories.
    If your shake has 25g of protein, and you add 10g of dextrose (carbs), your shake comes out to [(25g P x 4 cal/g) + (10g C x 4 cal/g)] = 140 calories.
    Remember:
    Fat: 9 calories per gram.
    Protein: 4 calories per gram.
    Carbs: 4 calories per gram.

    Now you do the math on your shake.

    Step (7): Enter your preferred meals per day.
    I suggest smaller, more frequent meals. I recommend you choose at least 4, and no more than 8. 6 is always a safe bet.

    Step (8): Adjust your P/F/C intake percent.
    The standard 65F/30P/5C usually does well for everyone. In calculating all your variables and you don't feel you are getting enough protein, adjust it accordingly.
    Also, as the diet progresses, you may have to adjust your percentages as follows:
    -If you feel low on energy, up your fat intake a little bit and reduce protein intake a little bit.
    -If you feel that your recovery time is slow, increase your protein a little bit, and lower your fat a little bit.
    -If you feel you are unable to concentrate, are losing focus, or feeling lightheaded, up your carbohydrate intake a minor amount, and reduce where ever else you feel able to.

    MAKE SURE that all your percentages add up to 100%. This calculator isn't error proof, so if you spoof, it's your poop (Haha I like that rhyme)! You obviously won't have an acurate diet if you have 65F/50P/10C. That just doesn't add up to 100%, dummy. By the way that's an extreme example.


    After the 8 steps,
    Click the tab at the bottom for Men or Women, and get your results. Then cheer because I spent hours making your life easier to figure out your diet in a matter of seconds!







    I think my job is done here, hope you all benefit from this and thrive on your diet! If you have any questions, my sticky might cover most of them. Check it out: Supplement To The Step By Step Keto Diet - Bodybuilding.com Forums. Try to keep your questions to the discussion board and avoid sending me PMs, this way, everyone learns.

    If you have any input on it, let me know. A "thanks" never hurts either ;-).
    Bodybuilding.com Forums
    Last edited by Sgt_B; 10-08-2009 at 10:37 AM.

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    Q&A's you may have can most likely be answered here

    Quote Originally Posted by Man2kx View Post
    I intend this article to supplement the Step by Step Keto Diet Plan (Step By Step Keto Diet Plan! - Bodybuilding.com Forums), posted by BlindFaith.


    Brief Description of this Article
    The main purpose of this article is to supplement the already posted information in the Step By Step Keto Diet Plan. While that plan covers how to do proceed with the diet, it does not cover the lingering questions that are asked over and over again in this forum. I will attempt to cover as many lingering questions as possible.

    Please don't PM me your personal questions. Please ask them in the thread or in a new topic so everyone can learn.

    The following topics are covered and you can find them listed in order.

    1 Keto – A brief description
    2 Side effects
    3 Ratios and Macronutrient tips
    4 Carb Up
    5 Water
    6 Ketostix
    7Alcohol
    8 Vegetables
    9 Pre WO nutrition
    10 Post WO nutrition
    11 My workout plan (personal advice)
    12 Gum
    13 Caffeine
    14 Diet drinks
    15 The “right” age
    16 Bulking on the CKD
    17 Sugar Alcohols
    18 How Many Carbs?
    19 Choosing the “Right” Carbs




    1 Keto – A brief description
    Body fat is a survival mechanism of the body. We use carbohydrates as a primary source for fuel, and in a shortage, we will result to whatever other sources we can use for energy. First we will tap into glycogen, which is stored glucose in our muscles and liver as an emergency source of energy. Once those stores are depleted, the body must turn to another source. What better than our body fat? In eating a high fat, moderate protein, and minimal carbohydrate diet, we can get our body into the mode for burning fat and include these principles in a caloric deficit plan in order to stimulate the body to metabolize adipose tissue.

    2 Side Effects – What happens?
    Many tend to get bad breath, bad smelling urine, and/or yellow/neon colored urine. You will most likely find yourself urinating more frequently. Upon transitioning when entering the diet into ketosis, one may feel slow or sluggish as the transition takes place then as ketosis is achieved normal energy levels shall return. Some people claim they feel “dumb” for a while when first transitioning into the diet; it’s only your body transitioning on the fuel it uses. Others feel more focused and able to concentrate when in phase with Keto. Upon exiting Ketosis, some people feel bloated, tired, or sometimes a little sick to the stomach. To prevent the latter, read in the section in this article about carbing up. It’s perfectly fine to feel tired upon transitioning into Ketosis or carbing up. Not all of these apply to everyone, hence side effects.

    3 Ratios and Macronutrient tips
    The Step by Step Keto Diet Plan thread details the intake your body will need for this diet. The typical ratio for this diet is outlined at 65% fat, 30% protein, and 5% carbs. The working ballpark ranges are about so: 55-65% fat, 30-40% protein, and 5-10% carbs. The diet should be modified for your needs as time goes by.

    Adjusting your ratios
    -If you feel low on energy, up your fat intake a little bit and reduce protein intake a little bit.
    -If you feel that your recovery time is slow, increase your protein a little bit, and lower your fat a little bit.
    -If you feel you are unable to concentrate, are losing focus, or feeling lightheaded, up your carbohydrate intake a minor amount, and reduce where ever else you feel able to.

    Remember, it’s still a diet, so while you may be following strict eating habits on limiting carbs and in taking more calories from fat and protein, at the end of the day it’s calories in versus calories out. More calories in than more calories expended equals weight gain.

    4 The Carb-Up – differs from person to person.
    The carb up is very subjective to the person dieting. It varies from person to person. Many find they must eat a strict diet to prevent regain. Others find this is an excellent opportunity to have whatever they want for the entire period and not regain any weight. What’s most important is moderation and counting protein. Avoid binging yet make sure you eat sufficient amounts of carbs and your adequate protein levels. A tip before beginning the carb up is to eat a couple fruits an hour or two before hand. This is mentioned in the Step by Step article but is not nearly stressed enough. I’ve found skipping this will usually lead to upset stomach or food coma (too many carbs all at once causing high levels of insulin cause you to take a nap)

    5 Water – Especially important on a Ketogenic diet
    You will tend to find yourself more dehydrated on this diet simply because when ketones are utilized they require water to be removed from the body. One will find that they are urinating more often while on this diet due to water depletion. Water levels vary from person to person, the recommended dosage of water a day is approximately 1 gallon (I’d say at the least). When in Ketosis, the darkness or lightness of the hue on your test strip will tell you if you are drinking adequate amounts of water. Dark purple means you should be drinking more water.

    6 Ketostix – All you need to know about them
    Ketostix are urine analysis strips that detect traces of ketones in the urine. They can be purchased at your local pharmacy or drug store. As long as you have a trace when testing, your body is utilizing ketones and fat is being broken down. The scale on the bottle is merely the concentration of ketones detected. If you read dark purple, it surely must be because you aren’t drinking enough water. As long as you have any trace you can be sure you are in Ketosis since the body removes excess through the urine, it could very well be possible that ketones are in your body but not being expelled or production may have halted (insulin spike from high amounts of carbs for example).

    7 Alcohol – Can I have it?
    While alcohol isn’t the best thing to drink when doing any kind of dieting, cutting or bulking, we sometimes like to have it. Remember, your body will first get rid of alcohol before it begins to repair your muscles. My only advice to you is not to go crazy. Alcohol is still calories—7 calories per gram that is. While alcohol seems to not significantly affect your diet, it’s probably best to stay away from it or not to drink it too often. One must remember that alcohol is a poison and the body will stop all other processes to begin expelling the toxin from the body. If you are serious about dieting, alcohol will be avoided in all cases.

    8 Vegetables – Essential to a Ketogenic Diet
    In my opinion vegetables should be included in ALL types of diets. Cutting, bulking, and even maintaining. There are loads of benefits from eating these! They are low calorie fillers, they have the fiber we need, vitamins, minerals, anti-oxidants, and phytochemicals. Not to mention scientists find a possible connection that they are inhibitors to cancer! What more can we ask for? Eat them all up. Eat a variety. They’re good for you. Do what your mother told you! Eat them as salads, even better! Load that olive oil or fatty dressing you love. It can only help you on this diet. Not only that, since we restrict carbohydrate intake, we usually see less fiber in our daily choices of foods. In order to include more fiber in our diets, we must include vegetables not only for fiber, but for all the reasons mentioned above!

    9 Pre Workout – nutrition
    While some find it productive, and others find it counter-productive, you must really try new things to discover what works best for you. Through experimentation and applying a tiny bit of the TKD concept, I usually consume 10-15g complex carbs about 30 minutes prior to my workout and have found it gives me the oomph I need to hit it hard. Add protein to it if you’d like. Others say that when this happens, they feel bloated and unable to concentrate. It really depends on your sensitivity and experimentation. You need to play with the diet to get it to work the best for you.

    10 Post Workout – nutrition
    Post workout you should consume protein and carbohydrates. Add approximately 10-15g of simple sugar (dextrose works best) or a 15-20g mixture of both simple and complex to your shake. It really depends on the person taking it. You need to discover your tolerance to insulin response. Sometimes jumping to the upper levels of the PWO carbs will kick you out of ketosis. Gradually work your sensitivity. For beginners, I would highly suggest starting out at around 8g carbs PWO, and gradually working up to the desired range. Try to avoid fat after your workout and allow your PWO shake to digest and then have a meal with all the fat you’d like (but of course follow your plan!).

    11 My Workout plan – Just a suggestion
    While a workout plan is stated for you in the step by step article, the way I’ve had tremendous success is the following. I usually begin Keto phase on Sunday and end on Friday noon. Sunday I would begin with my weakest body parts as far as resistance training goes, then do 25-30 minutes of med-high intensity cardio on the stationary bike with high resistance. Depending on the intensity of my workout that day, I would see traces of ketones the following morning. Then, I would proceed to doing weights for the rest of the week with 20min cardio at least every other day. With my plan mentioned, its main goal is to get into ketosis as soon as possible to begin fat burning and then use the rest of the days for resistance training and some cardio. My real plan is much more intense, but what I have described may be sufficient for you.


    continued...
    Quote Originally Posted by Man2kx View Post
    continued...


    12 Gum – Is it safe?
    Yes, it’s safe. It has 1g or maybe 2g of carbohydrate. Don’t get so scared that’s nothing! I chew about 12 pieces of gum a day, while on the diet I did the same as I always did. I was never affected. If you are cautious about it, just adjust your carbs a minor amount like lower your intake like 4 grams to psychologically settle your mind if it’s disturbing you and giving you nightmares about being kicked out of Ketosis. You’ll be fine! Plus, Keto gives most everyone bad breath, it’s good to have this.

    13 Caffeine – Why not!
    Drink it up. You may feel low on energy in any cutting diet, but caffeine is totally safe for this diet so drink up your coffee or tea. It especially will help you with your workouts if you don’t feel like doing them.

    14 Diet drinks – artificially sweetened
    While there are debates on whether or not they are ok to have, there were times I had a couple of these beverages every day and I turned out fine. I still lost the regular predicted amount of weight and I wasn’t kicked out of Ketosis. Long term effects of these drinks (diet sodas, crystal light, etc.) are unknown but out of my own personal experience they have not hindered any weight loss. I think they’re the best thing ever invented—great taste without calories. Please note some people won’t even be able to use artificial sweeteners as it may cause an insulin response. Some sources suggest it may inhibit entering Keto, while having no adverse effect while in Keto. All in all, it all boils down to experimentation. You need to modify the diet to fit your personal needs.

    15 The “right” age for this diet
    While there is no right or wrong age outlined for this diet, I’ve come to the conclusion its safe for everyone as long as you do a little research (this article plus the step by step is more than enough to inform you).

    16 Bulking on the CKD
    Some people report getting great results bulking on a CKD while gaining minimal fat during the whole process. While this may work for some people, this diet’s main purpose is for cutting excess body fat. Bulking on a CKD personally isn’t my cup of tea and I feel that a standard 40/40/20 gives me more of the oomph I need to power through my workouts.

    17 Sugar Alcohols
    These things are listed under the carbohydrate category on nutrition labels. They can be utilized for energy, just like carbohydrates, but do not refill glycogen stores in the body. They are usually found in those “fake” foods that try to help out with the low carb fad. Low carb milk, low carb ice cream, low carb pancakes, etc. Just avoid these things until the weekend (or when you carb up). Eating clean on any diet further contributes to the success of your diet.

    18 How Many Carbs?
    How many carbs you consume on a daily basis while in Keto varies from person to person. First you need to calculate your ratios to get a ballpark range of where you stand on the amount of carbs permitted per day. As you begin the diet, you may be sensitive to insulin response, so you may have to keep your carbs low. As you progress in the diet, you may learn that your insulin response isn’t as easily triggered and you are able to get away with eating more carbohydrates. Some people are sensitive and some people are not. As you progress with the diet you need to experiment to determine the appropriate values for you. Please see Ratios Macronutrient Tips above.

    19 Choosing the “Right” Carbs
    A balance of both high-GI and low-GI carbohydrates usually suffices. You may be more sensitive when consuming high-GI carbohydrates since they are broken down rather quickly. Low-GI carbs are broken down gradually and may not induce a great insulin response. Ideally, your carbohydrates should come from the small amounts in the food you consume (vegetables, nuts, etc.). Sometimes lightheadedness and fatigue set in when you do not consume adequate amounts of carbohydrates and it would be necessary to include a little bit more from other sources, choose wisely, and never have your daily intake of carbohydrates in one sitting, spread it throughout the day.






    I will add more as time goes on. If anyone sees that any of this information is incorrect, misrepresented, or you would like to add something, please let me know ASAP and I will fix it.

    About Man2kx (the author of what you are reading)
    While I don’t proclaim myself as an expert or a pro when it comes to this diet, I’ve learned all I know through experience. I’ve tried things that have worked and that have not worked, and have had tremendous success on this diet. My thanks go out to the very helpful individuals on this website for taking the time teaching me and answering my newbie questions a long time ago.

    Special Thanks
    I just want to say thank you to those who spent their time answering my newbie questions I had a long time ago. Special thanks to those who keep the Keto forum running strong… Eileen, fitnessman, skeletooth, chimponarope, and all the others who help out in this forum whom I did not mention, and of course, Blindfaith for his Step by Step Keto Diet Plan.
    http://forum.bodybuilding.com/showthread.php?t=639169

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    A step by step Keto plan.. (i dont agree with the workout however)

    The Cyclical Ketogenic Diet: True Fat Loss

    In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

    However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those who’s main concern is true fat loss and muscle preservation—muscle for sports and high intensity activities.

    My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

    I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. I’ll explain later.

    How the diet works.

    The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

    The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.

    This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

    When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

    As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, there’s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

    On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesn’t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.

    Diet Requirements Mon. to Fri.

    The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients I’ve trained to the leanest, hardest they’ve ever been.

    First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

    The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. There’s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

    So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don’t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

    2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

    The Weekend Carb Load

    Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won’t happen on the CKD.

    Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

    Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

    What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

    100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

    A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

    So what about dietary fat? I know you’re reminding yourself, "Didn’t this guy mention pizza?" Yes, I did. And here’s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

    Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you can’t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

    By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

    As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieter’s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

    In Case You Missed It

    So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs.

    Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

    Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!
    Last edited by Sgt_B; 10-08-2009 at 10:38 AM.

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    continued..


    CKD Workout

    Now, the question is, how do we workout to optimize muscle preservation and keep our metabolism up while dieting? Before we get into that, one must realize that during any dieting scheme there is one thing that must be done, and one thing that must not be done.

    First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss.

    Second, you must not fall into the myth of lighter weights with higher reps. You got your muscle by benching 240, and you have to bench 240 to keep that same muscle! Or at least around that area! Okay, now that we have that established, here’s what we do:

    On Monday and Tuesday we will work our weaker body parts, rest or cardio on Wednesday and Thursday mornings, Thursday do our strongest body parts, and Friday a combination of the Monday/Tuesday workouts in a loop format. The workout I have found to work optimally for myself and my clients is this:

    (Note: You may feel free to tweak, shake, and turn this example upside down.

    Everybody is different, so find what works for you.)

    MONDAY: Chest, Back, Abs

    High intensity workouts with 60 sec rest between sets, 90 sec rest between

    each exercise

    (this excludes all warm up sets)

    Bench 3 sets, 6-10 reps

    T-bar Row 3 sets, 6-10 reps

    Incline bench 3 sets, 6-10 reps

    Latpulldown to front 3 sets, 6-10 reps

    Dips or Decline bench 3 sets, 6-10 reps

    Shrugs 3 sets, 6-10 reps

    Flys (any type) 2 sets, 10-12 reps

    Reverse flys 2 sets, 10-12 reps

    Stiff-leg deadlift 3 sets, 10-12 reps

    Rope ab crunch 3 sets, 10-15 reps

    Reverse crunch 3 sets, 10-20 reps

    TUESDAY: Shoulders, Arms

    Same intensity mentioned before

    Behind the neck shoulder press 3 sets, 8-10 reps

    Military press 3 sets, 8-10 reps

    Preacher curls 3 sets, 8-10 reps

    French press or "skull-crushers" 3 sets, 8-10 reps

    Shoulder raises (any type) 2 sets, 8-10 reps

    Hammers 3 sets, 8-10 reps

    V-bar tricep press 3 sets, 8-10 reps

    Forearm curls 2 sets, 8-10 reps

    Reverse forearm curls 2 sets, 8-10 reps

    Wednesday: Rest or Cardio

    Thursday morning: Rest or Cardio

    Later on Thursday: Legs

    Same intensity mentioned before

    Squat or Leg press 4 sets, 6-10 reps

    Lying leg curl 4 sets, 6-10 reps

    Standing calf raise 4 sets 6-10 reps

    Leg extensions 4 sets, 10-12 reps

    Seated leg curl 4 sets, 10-12 reps

    Seated calf raise 4 sets, 10-12 reps

    Friday night: Final Workout

    Same intensity mentioned before

    Bench 2 sets, 6-10 reps

    T-bar Row 2 sets, 6-10 reps

    Incline bench 2 sets, 6-10 reps

    Latpulldown to front 2 sets, 6-10 reps

    Behind the neck shoulder press 1 set, 8-10 reps

    Military press 1 set, 8-10 reps

    Either curl exercise 2 sets, 8-10 reps

    Either tricep exercise 2 sets, 8-10 reps

    Stiffleg deadift 1 set, 8-10 reps

    Normal floor ab crunch 2 sets, 10-20 reps

    Reverse crunches 2 sets, 10-20 reps

    Start the carb up for 24-30 hours!


    Aerobics

    Before we go on, I want to address the cardio/aerobics issue. Some people find that for the first month on a CKD, cardio/aerobics is not needed. However when fat loss does start to slow down a bit, that is when most start adding 30 min. sessions on their off days. Be careful though, you do not want to hinder your Thursday leg workout. So experiment and try to only add aerobic sessions if you feel you have to.

    Supplements

    So we have the basic diet outline stated, the workout, now what about supplements? Things that can extremely optimize this diet regime. Well, I have to admit no allegiance to any supplement company on this one: Water. Water is important on any diet, especially low carb since there is a diuretic effect, and more importantly during the carbing period. Glycogen is stored with water! You need as much water as possible to hydrate the depleted muscle. Trust me, you will feel a huge "pump" on Sunday morning from all the stored carbs and water INSIDE your muscle.

    Speaking of muscle, the god of all sports supplement right now: Creatine. It can still be used on a low carb diet. Usually 10 grams a day during the low carb days, and around 20-30 grams during the carbing period should work for most everybody. I highly recommend it for everybody who doesn’t get an upset stomach using it.

    Finally, one that everyone that’s dieted before knows about: The ECA stack. Most have not used pure ECA, but mainly herbal extracts in thermogenic products sold by sports supplement companies. For a pre-work out boost and increased fat burning through thermogenics (heat), this is my favorite supplement. It does its job, you feel it happening, and it can help you psychologically when you don’t feel like working out that day.

    Conclusion

    With all this said, I will throw my personal opinion, thanks and motivation on or for the cyclical ketogenic diet. First of all, to me, it is the greatest diet every developed. It makes sense, works and isn’t as hard to follow as one might think. Just stay motivated and concentrate on your goal.

    When you have a craving during the week for that cupcake or pasta, just go eat a delicious serving of some pepperoni and melted mozzarella cheese. Or how about a hamburger patty covered in cheddar cheese and some strips of bacon? Foods that are delicious and that can satiate hunger.

    I followed this exact plan this past summer for eight weeks and loss 18 pounds of fat without any loss in muscle. It was the leanest and most vascular I had ever seen myself.

    And I must give thanks where thanks are due since I did not come up with this diet. Dan Duchaine, who recently passed away, brought my attention to a CKD with his book BodyOpus and Lyle McDonald has done deep research and wrote his book The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.

    This diet can be for you. Oh you’re only a mass builder? Well, lower bodyfat percentages even make you look bigger! Give it some thought and decide. Then achieve your goal. It’s worth it: A diet with true fat loss.

    COMPLIMENTS OF KAKDIESEL FROM ELITE


    HOPE THIS HELPS OUT ALL YOU BRO'S WITH ENDLESS AMOUNTS OF QUESTOINS! PEACE
    Last edited by Sgt_B; 10-08-2009 at 10:39 AM.

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    This spot reserved for recipes

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    I has a sad.. I has no calves
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    http://www.prohormoneforum.com/nutri...-while-ph.html

    Quote Originally Posted by user123456 View Post
    The file's over the attachment limit, so I'll link to my post on bb.com

    Rapid Fat loss handbook
    Bodybuilding.com Forums - View Single Post - My Keto Diet
    For cat 2 dieters, its 1 refeed and 1 free meal.
    not 2 free meals and 1 refeed.
    this mistake was rectified in the newer copy

    The Ketogenic Diet
    Bodybuilding.com Forums - View Single Post - Switching to Keto in 2 weeks, looking for some diet help.

    I have the Anabolic diet ebook too, will upload if theres interest.

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    Originally Posted by _NYG_
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    some of the most important things in life are actually the simplest to comprehend, but everyone expects important things to be difficult to comprehend so that's why the bible is taken literally by most. everything is a clue to get you to realize how amazing you are and everyone else is.
    there is no god, but you.


    http://www.prohormoneforum.com/prohormone-forum/18686-how-search-loook.html

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    Clicked on every link, can't find the Excel file...?

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    linked it wrong.

    CKD Calculator for Dummies, by Man2kx - Bodybuilding.com Forums

    Then download the attatchment in the first post

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