Keto diet help??

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2 months ago



today




I started doing fasted cardio a week ago.

Well done bru!Q

i will stay away from cashews try macadamians or almonds both low in carbs.

nice progress bud keep it up

how many kg you loose bud?

I used to weigh 93 with full glycogen stores. When i dont consume carbs i lose about 3kgs in the first 2-3 days. Then im basically carb depleted.


im gonna round to make it easier.

Went from 93 > 87 = 6kg
if 3kg is water and glycogen i only lost 3 kg
to verify that: i ate carbs and went from 87 > 90 = 3kg* (assuming i filled my glyco and water stores)
and from 93 (start weight) > 90 (weight after carb up) = 3 kg


so i can assume that i lost 3kg of fat in 6 weeks. That's about 500g a week. Hoping i didn't lose muscle.

The first pic was a few months ago. I only started cleaner eating and proper IF protocol 6 weeks ago and cardio a week ago.

just a question for the diet gurus regarding keto. if someone was on keto but doesnt train, would they still need to do a weekly carb up meal?? and if so would it be less than say 200gm?

Megusta wrote: I used to weigh 93 with full glycogen stores. When i dont consume carbs i lose about 3kgs in the first 2-3 days. Then im basically carb depleted.


im gonna round to make it easier.

Went from 93 > 87 = 6kg
if 3kg is water and glycogen i only lost 3 kg
to verify that: i ate carbs and went from 87 > 90 = 3kg* (assuming i filled my glyco and water stores)
and from 93 (start weight) > 90 (weight after carb up) = 3 kg


so i can assume that i lost 3kg of fat in 6 weeks. That's about 500g a week. Hoping i didn't lose muscle.

The first pic was a few months ago. I only started cleaner eating and proper IF protocol 6 weeks ago and cardio a week ago.

Thats good bud 500g a week at your body fat is good you would not really want to loose more than that as it could be a little muscle also. I have noticed the leaner i get the slower the weight loss becomes thats why i opten for some clen now.

+1 for the progress.

Hos ja Greg! dankie!

So you think that my theorie about the glycogen and fat is legit? Do you think i'm assuming correctly when i say i think i lost 3kgs of fat?

i recon 3 to 4 kg is about.

Hi there

I would recon Iam about 30% - 35%bf and I am 85kg. Ja is bietjie vet hehehehehehehe. I have a "small" bierpens I would say.

@Stolla: Most of us started from exactly where you are now bro. I always wonder how big the difference would have been if I discovered this site when I first started out. :huh:

Hey guys just an update...My friend is doing the keto now and he is in day 5. So he has done 3 days NO carb and 1 day 300g carbs and today another no carb day. He said he fucked up the first 4 days and is only seeing today as day 1.

His current diet:
Chicken breast with olive oil and broccoli
Chicken breast with olive oil and broccoli
2 scoops whey and 2 tsp psyllum husks
300g steak with olive oil and broccoli
200ml low fat milk with 2 scoops whey
100g gouda cheese

This is about 35g carbs not counting the broccoli, will this work?

He is already looking leaner and I would say about 1% more bodyfat than megusta's last pic...

Thanks for the help guys

The lactose in the milk is no good. There should be 0 direct source of carbs,drop the cheese aswell,I don't believe that using food sources such as cheese should be in a cutting diet end of story.

Thanks dj, and when he carbs up is it going to make a difference if he eats his 300g carbs throughout the day?

I am currently designing a keto diet for a girl. Age 20 Height 1.67m Weight 58kg Ideal Weight 48kg. How many carbs would she need for her carb up meal? Is the carb-up meal every 4 days or once a week?

Pyroclasm wrote: I am currently designing a keto diet for a girl. Age 20 Height 1.67m Weight 58kg Ideal Weight 48kg. How many carbs would she need for her carb up meal? Is the carb-up meal every 4 days or once a week?

Assuming she is exercising all her muscles in the week, 400g - 500g carbo-load, 50g carbs every meal for about 12 -24 hours. Carb ups are weekly, start after the 2 week earliest.

If she is not very active the rules change, I would think that such a textbook carboload to be excessive in such a case.

She is not doing any exercise at the moment except maybe dancing when we party. I am getting her to do cardio 5 days a week at low intensity for 30 mins. No weight training. Some people say its better to have one carb up meal, others say its better to spread it throughout the day?

Pyro, I think for her goals its not really gonna matter...Just sticking to a keto diet is already 80% of the job done.


For my bridge i wann do either carb cycling or keto, which would you guys recommend?

Pyroclasm wrote: She is not doing any exercise at the moment except maybe dancing when we party. I am getting her to do cardio 5 days a week at low intensity for 30 mins. No weight training. Some people say its better to have one carb up meal, others say its better to spread it throughout the day?

If she doesn't exercise at present there is no need for a carb-up (other than psychological). If she does start cardio, maybe a small carb meal once a week sometime before exercise. Not exercising will make induction into ketosis take a bit longer as well. Try and convince her to use the row machine, or swim (usually difficult but far better) to incorporate more muscles in cardio. ANY girl that EVER asks me about weight loss exercises I encourage swimming, if it's not available - burpees, push-ups, pulls and mountain climbers.

@Gorilla: Remember that without carbs you can't build quality muscle. So I would stay far away from keto while on cycle. Go for carb cycling bro! You can even just continue eating the way you do but adjust the cals to more or less maintenance cals, while upping the amount of cardio. You can still add a good amount of muscle in your bridge hey.

About the keto diet for my friend- Don't you NEED the carb-up meal to keep your body from going into starvation mode? I don't want to run it at 80% I want to run it at 150%.

@Furk: Thanx bro! I am gonna force her to swim with me in the mornings. Should add some motivation for myself aswell.

Pyroclasm wrote: About the keto diet for my friend- Don't you NEED the carb-up meal to keep your body from going into starvation mode? I don't want to run it at 80% I want to run it at 150%.

On keto you are already mimicking starvation, with added carbs you enabling yourself to sustain some training. Other than that, carbs keep you happy. Either way, the human body can function without carbs.

Pyroclasm wrote: @Furk: Thanx bro! I am gonna force her to swim with me in the mornings. Should add some motivation for myself aswell.

Results will follow!