quick keto question

hi guys, just a quick one.

ive ben on keto for about 10days now, just wanted to find out the following.

1. can i have a cheat meal once a week instead oF a 24HOUR carb refeed as im tryin to shed BF. The cheat meal will be done on Friday night after a HIT style workout.

Thanks

Hi bud, I am of the believe that 1 cheat meal a week is better for your fat loss goals. This way you will be back in ketosis sooner and will be burning fat sooner. So my advice would be to only have 1 cheat meal a week. I use to have my cheat meal the night before leg day.

ok, thanks for fast reply, how long should a keto diet be followed for.

rj66 wrote: ...ive ben on keto for about 10days now...

Try and wait at least 2 weeks before the first carb-up. You want an entire metabolism shift and glycogen depletion before you eat that carb-meal.

rj66 wrote: ...as im tryin to shed BF...

As is the point of the CKD as well don't worry. You don't need the carb-up to last 24hours. If it's the last meal of the day you can have a sizeable meal and it'll do it's work 'till when you wake. Try to think "carb-up" and not cheat meal Even if it is DELICIOUS, it should still serve a purpose.

rj66 wrote: ...The cheat meal will be done on Friday night after a HIT style workout...

A whole-body resistance day works best, but if you can make sure you're glycogen is fully depleted throughout the week a HIIT session might work (assuming some resistance, I won't easy agree with pure cardio).


Hope it helps.

ok i will do a whole body resistance routine, as for the carb up meal, does it have to be somehing like oats because i was thinking about 900grams sticky ribs with 300 grams hot chips and 500ml soft drink, is this ok or totally not.

one thing about your cheat meal is it should be low in fat,low in protein,and high in carbs, so doing a all out cheat meal on anything u like isnt the greatest idea, remember a home made cheat meal is always best,i would go for a home made burger with oven bake chips with frozen yoghurt with maybe some jelly babies, instead of going with a cheese burger and fries and ice cream and chocolate, the higher fats will slow down digestion, the point of the carb up is to replenish glycogen stores and boost leptin levels,this is done with 1 thing, carbohydrates. fiber also slows this down so it can make you feel quite ill when your carbs are high,protein is high,fat is high and fiber is high... this will make u feel quite ill actually as i have found out many times before. so remember to keep 3 things low : protein,fat,fiber, and a mixture of carbohydrates will help you get the carbs down easier without feeling to ill, so slow,fast and medium based carbohydrates are the best, also add in some alpha lipolic acid and chromium to stabilize blood sugar and help with crashing after all the carbs.

ribs and slap chips are to high in fat bro... i just gave u a good example of a good cheat meal for keto

thanks bro i was kinda thinking the same, sorry the home made burger does that include the bun or no bun, all gold ketchup is 27gr carbs per 100 gr, can i have 20gr once a day with my steak at night. thanks

p.s- is it ok to take heat whils ton keto

i wouldnt have tamato sauce whilst on 0 carbs. yes includes the bun. yes u can take heat on keto

ok, i wont then. will start with heat on monday. sorry 1 question has turned into many, with regards to training whish do you suggest -total body workout with modetae weight 3 days a week or rather something like a 4 day split with heavier weight. thanks again.

If you do a split, go for it from Monday through to Thursday, Friday off, Carb-up meal and final whole-body depletion workout on Saturday, Sunday off.

But whole-body workouts seem to work well on Keto as well, cause you are constantly ensuring all glycogen, everywhere is used up. Make sure they are intense and very composite. Think tri/ giant sets IMO.

I see the guys sorted you out nicely, you are in good hands here.

nice one furk, i will do the full body workouts as i enjoy them. thanks santa, yeah the guys hooked me up nice and fast.9kg's to drop then going on first cycle. will also post some pics later.