Some questions on Keto and Training.

Hi to all - this is my first post but have followed this forum rather religiously the last couple of months and have used it as my main source of information gathering.

I have one or two (maybe 69) questions that I would like you diet and training guru's to take a look at and respond when you have the time.

1. Keto:
Have been following this for a couple of weeks now and not seeing the same results that I got last year - any reason for this. My calorie in take is below BMR but I am loosing very slowly (Again, compared to what I experienced last year)
Another thing - DJ said in a current post that refeeds are needed no matter what diet you follow as long as it's below BMR...but it takes 3 or 4 days to reach ketosis, so wouldn't this be counter productive - meaning you'll only really benefit 3 days of the week? Is carb cycling not maybe a better option then?

2. Training:
I have starting training quite vigorously this year and follow a simple 4 day split programme - but I would like to cut down faster - I know that the more muscle I gain the more calories I'll burn, so I want to focus more on my legs. Can I exercise them more than once a week or will this not be beneficial at all due to recovery not fully reached?

Thanks in advance guys.

1- On any diet I wouldnt aim for losing more than 1 kg a week without fat burners etc
If you have been on keto for a few weeks already you should establish ketosis sooner than 3 days after a refeed, the idea is to replenish muscle glycogen but still be in fat burning mode even after the consumption of so many carbs,in other words you should still be using fat as your primary fuel source
Any diet on a deficit works providing your foods you eat are "clean"

You can use the TKD approach as well for legs if you want to train it twice a week, High Gi carbs 60mins before workout and right after.. and in a few hours after that establish ketosis again

But on a CKD its abit difficult to train legs twice as you said because of recovery times

How much cardio do you do? 5 times a week for atleast 30mins a day with weight training should melt the fat off

This is very interesting - I did not know you can reach ketosis so quickly after being on a Keto diet for quite some time. This makes life much easier now that I know this.

Will definitely try the TKD approach - makes a lot of sense, will get KETO sticks just to be sure.

Cardio to be honest - I have neglected and poor discipline is the reason. Will do that from tomorrow going forward in the mornings before work.

Thanks Liftmeister.

No problemo

Good luck man, keep us posted on how it goes

How quickly you get into ketosis after a refeed/cheat meal depends very much on how many carbs you had. Big difference between a normal cheat meal of a cheese burger and a whole pizza for example, or when glycogen loading like with CKD for instance. For TKD I find you don´t need such a big cheat meal either.

Thanks Pyro - since I have you on my thread at the moment, let me ask some questions about Yohimbine:

1. Insulin stops the fat burning effect - will a Diet Soda like sprite zero spike insulin?
2. The longer the fasting the better the effect - will coffee in the morning throw you out of a fasting state? How about coffee before you take it?

Sure thing. The best way to learn is to ask, and I am always happy to answer someone who wants to learn.

1) Non-caloric Diet Soda does not spike insulin.
2) Breaking fast is a very loosely defined term, but how I understand it you break your fast once your insulin rises (but don't quote me on that). Plain coffee will not break your fast (unless you drink that instant crap), but milk or sugar in your coffee will. Sweetener is fine. Please elaborate more when you say "the longer the fasting the better the effect".

Thanks Pyro - kinda pissed off that I had a coffee this morning, no sugar - but there was milk.

I may have understood your article wrong, I based that on the following:

"Insulin completely blunts its lipolytic effects (fat burning effects), and thus it should ideally be used in a low-carb/ketogenic diet, or at the very least first thing in the morning on an empty stomach followed by fasted cardio. Take half the dosage before fasted cardio and half after your last carb meal of the day if you are on a moderate carb diet, and before every gym session if you are on a low carb/ketogenic diet"

Would love to split the dose in halve and have it 2 times a day, but I'm already only taking about 5mg in the mornings and it kicks my ass like you won't believe - does the sides get better after a while?

The main point I want to get across is not to take the Yohimbine right after you feasted on your momma´s mashed potatoes. If you are on keto this won´t be a problem as you avoid all carbs. If not, then timing of intake is crucial. I would definately recommend splitting your dose. If it is kicking your ass then either split the dose and see how that goes, and if that doesn´t work then lower the dosage. I found with Yohimbine the sides are dose dependent and don´t fade with time. i.e If it´s kicking your ass now, it will continue to do so until you stop taking it. Bear in mind you could just be sensitive to stimulants.

Thanks Pyro - that makes more sense. Will give it a week before a up the dose (or split the dose) and will see where it goes from there.

I am normally not sensitive to stimulants at all - can handle anything you throw at me, but Yohimbine - I get ALL the sides and that's with half the dose - hehe.

Thanks again.

Pyro and MA - I can't comment on the Insulin Ketosis thread, due to it being locked and I understand why.

Just wanted to say thanks for the replies and Pyro, I have no intention to touch the stuff, I am although very interested in Ketosis - so I'm reading and studying it as much as I can. I just thought it was interesting and wanted to know if there's any truth behind it.