Keto diet help??

So a keto diet is basicslly no carbs right with high fat and moderate protein.

Do you just stay in keto all the time or do you refeed weekly? And if so, with how much carbs??

No more than 30grams of carbs a day. You have a weekly carb up meal of about 200g of carbs in one sitting

rvp01 wrote: No more than 30grams of carbs a day. You have a weekly carb up meal of about 200g of carbs in one sitting

Thanks buddy! Have you tried it?

Gregb1, what were your resutls after like 4-5 weeks?

Yeah I'm on it til Monday. I've lost about 8kgs of fat, no muscle

i lost 5 kg in the first 10 days but thats mostly water in 5 weeks i lost around 8 kg in total i have lost 24 kg in 4 months

but i also got sick during those 4 months and stopped the keto diet for around 2 to 3 weeks. so results are quick on a keto diet.

i lost 3kg's in the first 3 days. But as greg said: I't probably just water and glycogen stores emptying. I've been going steady at about half'a kg per day.

Megusta wrote: i lost 3kg's in the first 3 days. But as greg said: I't probably just water and glycogen stores emptying. I've been going steady at about half'a kg per day.

Half kg a day :ohmy: ... I think some of that is muscle you are loosing. Rather aim for like 2-3kg's a week.. that type of goal will help preserve muscle.

sory manery! its about that per week. my mistake :lol:

I want to see my abs badly!

I started about 4 weeks ago. I lost 4 kg's so far. That's a kg a week. I got bad flu at the end of the first week. so i basicaly lost 4 kgs in 3 weeks.

hahaha. That's good bro, When I am trying to drop my body fat I try aim for a kg a week, anything more then that and iam sure ill start cutting into muscle.

Sounds like keto is the way to go! Thanks guys.

How does your macros look?

How about this plan:

3 eggs
1 tbsp oil

Whey 1 scoop
PB 50g

150g meat
1 tbsp oil

150g meat
1 tbsp oil

pre-wo:
50g PB

post-wo:
2 scoops whey

150g meat
1 tbsp oil

I didnt work out macros or anything, just a plain meal plan without carbs lol.

Yeah nothing wrong with that. Make sure the peanut butter has any sugar

Gorilla, im a firm follower of IF. I do however incorporate keto style strategies. Thats basically what i eat on my non workout days.

Cool, the PB will be that black cat natural one?
No salt or sugar.

Any ideas what fibre supplement he can use?

I was doing the bodyopus diet for a while before a photoshoot and I didnt shit for like 3 days. Or should I just let him realise that himself? :evil:

He can have a cup of broccoli with the steak at night for some fiber. Yeah the black cats perfect

Cool...

I heard keto is muscle sparing, any truth to this?

If he's eating enough protein and stays away from HI cardio he'll be good

Cool thanks everyone

gorilla wrote: Cool, the PB will be that black cat natural one?
No salt or sugar.

Any ideas what fibre supplement he can use?

I was doing the bodyopus diet for a while before a photoshoot and I didnt shit for like 3 days. Or should I just let him realise that himself? :evil:

2 50g servings of broccoli as well as 1tbs psyllium husks twice a day.

Shot heretic, any ways to speed up ketosis?

gorilla wrote: Cool, the PB will be that black cat natural one?
No salt or sugar.

Any ideas what fibre supplement he can use?

I was doing the bodyopus diet for a while before a photoshoot and I didnt shit for like 3 days. Or should I just let him realise that himself? :evil:

Same here. Did body opus and didn't crap for 3 days. Then i shat a solid brick :pinch:

Megusta wrote:

gorilla wrote: Cool, the PB will be that black cat natural one?
No salt or sugar.

Any ideas what fibre supplement he can use?

I was doing the bodyopus diet for a while before a photoshoot and I didnt shit for like 3 days. Or should I just let him realise that himself? :evil:

Same here. Did body opus and didn't crap for 3 days. Then i shat a solid brick :pinch:

:lol: :lol: :lol: Check out the number gang video...If you shat a brick john mongrel is ready for u!

gorilla wrote: Shot heretic, any ways to speed up ketosis?

Cook with virgin coconut oil. The medium-chain triglycerides in the oil produce ketones and/or help bring on ketosis faster. At least that is what I have read...

I only cook with coconut oil and I was in ketosis on day 3 according to my ketostix. It shouldn't take long unless he lacks intensity in the gym.

Thanks stan.

Isnt that much virgin coconut oil bad for the heart?

Mos mostly saturated fats?

No it doesn't have a negative effect on cholesterol. It will raise HDL and improve your cholesterol profile. Coconut oil has actually been found to reduce the risk of heart disease. Research shows that those who consume large amounts of coconut oil have very good cardio vascular health and blood cholesterol levels. "reduced tendency to form blood clots, fewer uncontrolled free radicals in cells, low levels of blood and liver cholesterol, higher antioxidant reserves in cells, and lower incidence of heart disease in population studies." - Came from a study made in the early 70s already when fat was considered the devil and a sure way to give yourself a heart attack.

Obviously don't over do it. I have a slightly heaped teaspoon every day split over 3 meals.