SuThy's attempt at ketogenic dieting

alright guys, I'd like to try keto out for the next ten weeks

my stats are:
height 1.79 metres
weight 98kg
bodyfat% estimated at 18% (this is a guess but hopefully it won't make too much of a difference as I'm sure it is close)

I have worked out that I need 2860 calories in order to lose weight
I split it up as follows:
protein: 265 grams (1.5 x poundage)
carbs: 45 grams
fat: 180 grams

is this sufficient protein and a correct macro split in order to achieve keto?
I have not yet calculated a meal plan for these macro amounts, I will work on that tonight unless someone is kind enough to give a sample.
any advice is welcomed and greatly appreciated.
thanks guys

Lots of info bud. Try this:

www.anabolicsteroids.co.za/forum/10-diet...ic-diet?limitstart=0

Max 30g carbs on keto and the way we do that is by trying not to eat any carbs at all.

thank you bro
ok, so a few questions on that:

1. are 6 meals optimal or may I have 7?
2. if I follow a 6 day no carb plan and then cheat on a sunday for 3 hours as DJ advised, what can/can't I eat in that cheat meal
3. I worked carbs out to be 10% of the calories in my diet and it came to 45 grams. is that too high?

thanks.

7 small meals is fine.
sundays cheat should consist of 200 g carbs in 1 meal.
45 grams is too much carbs keep it under 30 g


the only carbs i ate were from nuts ,broccoli and whey protien.

Add: dont cheat at all or you will be waisting your time and money.

@Greg: What about the mayo that have with your eggs?

@SuThy: It's always better to have more frequent smaller meals to keep your metabolism going, but I don't think there is a difference between 6 and 7 meals choose the one that you are more comfortable with. Bud what do you define as being a cheat day? Focus on not eating ANY carbs. Some foods have a small amount of carbs in them so you will probably end up close to 30g anyways.

well basically I am planning on the only carbs in my system being from nuts and whey.
I just thought that carbs should be 5-15% of calories which is about 40 grams in my diet but I will make it 30 grams. I am busy plotting the diet so I will post it up afterwards and get your guys feedback.
thank you

Hey SuThy, don't work on a percentage value for carbs, rather make sure you take in no direct source of carbs and sugars. That includes most sauces, cheap coffee and be careful with those nuts. Otherwise it seems you have the right idea. Whey do you mention carbs in your whey? If your whey contains a large amount of carbs it's 1) Not fit for keto and 2) Not high quality whey.

What does your workout routine look like man? Your workout needs to justify the carb-up ("cheat meal") on Sunday. The carb up must contain minimal amounts of fat. What do you have in mind?

hey Furk.
thanks for the tips man.
my whey is SSN 100% whey.
there's like 2 grams of carbs or something but DJ says it has worked for him on keto.

my workout routine is
monday: legs
tuesday: chest and abs
wednesday: rest
thursday: back
friday: shoulders and biceps

until I get my bodyfat down I'll be doing 4 days a week and will then move on to 5 days a week.
legs on a monday with cardio after the sunday carb up.

for my carb up are there any carbs I shouldn't eat?
or can I have things like soda?

also, a question on whey... will whey not elicit an insulin response and take one out of ketosis?
if I have to get a proposed 40 gram of protein per meal then I'll have to use 60 grams of whey. is that too much?

Hey man,

So the SSN whey has 6.5g carbs per 100g whey. Yeah that would be fine, I don;t like the fact that it contains sucralose though, though sucralose on it's won't give you a insulin spike.

60g of whey is the standard amount per serving, that's fine dude.

What I would suggest is on Sunday, do a whole-body routine at the gym and carb up after that. Keep legs on Monday, or opt for your weakest body part on Monday. By doing a whole body routine before the carb-up, you are making double sure that you are glycogen depleted before the carb up, therefore ensuring the carbs go straight back into the muscles.

For the carb up you will want to incorporate carbs in your post workout shake. What I do is add powdered isotonic drink concentrate to it - I can measure it and makes the whey taste fantastic. Otherwise dextrose and the like is also an option. For the rest of the carb up focus on complex carbs.

If you are serious about weight loss and health, forget soda.

Hope it helps mate.

alright, so here's the diet I followed today.
just had my last meal:

meal 1 5 whole eggs, 2 whites
meal 2 55g whey and 50g peanut butter
meal 3 200g chicken and 50g nuts
meal 4 240g tuna and 30g olive oil
meal 5 200g steak and 10g olive oil
meal 6 55g whey and 50g peanut butter

that was calculated on being 40-50 grams of protein per meal and 30-35 grams of fat

let me know if this works or if I made any calculation errors.

ok, in terms of the "cheat meal" should I train a full body workout in the evening and thene at 50 grams dextrose and 150 grams of carbs from brown rice, sweet potato, etc?

thanks

Between which 2 meals do you train? I've see it's very popular to add peanut butter with whey, but don't do it after working out. You want that whey straight then, then at least an hour after your PWO drink have can have your next meal. I guess they peanut butter and whey is alright for a snack meal. Also, exactly what type of nuts are those? Different nuts have different macros.

You have a lot of olive oil, maybe consider playing around with eggs or other fats, something that you will get micro-nutrient value out of.

Otherwise it seems you are on track. You can afford some salad leaves everyday as well, just stay away from anything else that's usually in a salad (tomatoes, peppers ect). Also consider a fibre supplement such as psylium husk. I took that and casein as my last meal on keto and it worked like clockwork.

Yeah that carb-up sounds about right. GregB1 goes about his carb-ups more or less like that and he has seen good results. I split up my carb-up between 6 small, 50g carb meals, but that's only cause I had the luxury of time.

Good luck with the keto bud! I will be trying the keto thing from monday! Not looking forward to the adjustment period. I think i have all my macro breakdowns ready to go. After how long into the diet do you guys think one should consider changes if nothing happens (bodyfat wise)

You have to give keto some time hey ABC01, you should loose a lot of weight (loads of water) the first couple of days and after that it should be gradual. Post your stats and macro breakdown and maybe we can shed some light.

on training days I'm going to add in 50g of whey after training.
and then an hour after that I'll eat a meal.
ye, I guess I can have tuna and eggs instead of tuna and olive oil.
I'll play around with it
I have broccoli with 2 or 3 of my meals. just 100g of broccoli.

thanks furk, glad I'm on track
I'm buying some keto sticks today and I will test them out on friday to see if anything changes.

do you recommend I go without a cheat meal for the first 2 weeks?
some have advised that option.
thnaks man

hey ABC01, the adjustment period doesn't seem to be too bad so far, just make sure you drink A LOT of water because you'll be a bit low on energy and the last thing you want is a dehydrated leg session. haha

Definitely wait 2 weeks before a carb-up, I usually do 3. I've found the keto-sticks discouraging, cause according to them I was never deep enough into keto, which is bollocks cause I did depletion workouts, trained like a demon and followed by diet to the gram. So don't feel bad if the keto-sticks indicate that you are not in ketosis, cause they measure ketones in urine, which is a way of excreting surplus ketones. It's just an indicator.

I bought SPS isoPRO today.
it has sucralose in but DJ recommended it to someone a while back.
is it ok?
it's pure isolate.

Sucralose is a sweetener not a sugar.

I know. but I was wondering if sweeteners mimic sugar and may cause insulin responses.
anyway, am I allowed to eat avo on keto? fucking love the stuff

100 grams has 9 grams of carbs and 1 gram of sugar
I'm guessing it's too much

It has very little sucralose in it. The label claims there is <1g carbs per serving.

50g sps iso pro per meal as such is perfect. I have never had problems with it.. apple or blueberry is the. business

Furk wrote: You have to give keto some time hey ABC01, you should loose a lot of weight (loads of water) the first couple of days and after that it should be gradual. Post your stats and macro breakdown and maybe we can shed some light.

Current weight: 78kg bf 10%

I will go for 2200cal per day on rest days/cardio days as well as weight days (where i do some 20min cardio as well). Currently doing a DC style training on mon/wed/fri. I do a additional 2 days cardio and 2 days rest. Just want to get back to around 6 to 8% bf where DJ had me in June this year

Breakdown is: 182g protein/22g carbs/154g fat

sample diet on weight training days is as follows:
05h00: Pre workout: double espresso
05h30: Workout: 5g L Leucine
Post workout: 5g L Glutmine + 40g whey (mix between pea protein isolate and normal whey concentrate)
Meal 1: 100g mince/3 eggs/30g mayo
Meal 2: 15g almonds/20g cheddar
Meal 3: 200g chicken/20g fetta/15g olive oil/plate of veggies like brocoli ect
Meal 4: 30g peanuts or 15g peanut oil or 15g avocado oil
Meal 5: 200g mince or steak or 1.5 cans tuna or 250g hake with 10g coconut oil with green salad
Meal 6: 10g peanut butter/28g cream cheese/15g flaxseed oil

This is my attempt of a keto. What you guys think?

Thanks for that heads up on the adjustment period Su Thy! Keep this thread going please

I will do the "carb up" thing on friday evening and sat till midnight. Aiming at about 10g of carbs per kg lean bodyweight for the day

@SuThy: Refer to my earlier post. Sucralose doesn't cause insulin spikes. Although I would avoid sweeteners and sweetened products in general on keto. (Like stay away from sugar-free gum, they can still affect insulin)

@ABC01: 1) Skip dairy products for the time being. Focus on whole foods (not products) is my advice. Cheddar and feta are poor choices for dieting in any case. Cottage cheese is the most superior, macro-wise at least.
2) Make sure you aren't eating starchy sugary veg. in the salads or sides.
3) Get in at least 190g protein.
4) Sipping oil alone won't leave you as satisfied as eating something. Reconsider this if hunger is a issue.

Hope it helps man.

@DJ, ok perfect. I got the mango one, extremely bitter for some reason but I like it.

@ABCO1 looks good man. but as Furk said I would stay off dairy.
I'll keep the thread going with daily posts and questions
it's day 3 on keto and I'm actually feeling great.
I trained chest yesterday with triceps and cardio and I felt great. very surprised

@furk, thanks man. I'll stay clear of gum.
just one silly question I must ask, coke zero... ok or not?
thanks for the help and support all

@SuThy:

Furk wrote: If you are serious about weight loss and health, forget soda.

You should be drinking water, green tea and black coffee. There is no way anybody can ever justify soda.