DonkieKong's (it's on) Thread

I have given you my advice which is not to do a cheat meal, but that is only advice. The path you follow is your decision alone. I will still help you no matter what you decide.

Pyro you have helped me a very long way now already , your advice has really helped and worked great , so this means you really know what you are talking about , I really don't want to mess up the diet and results and get kicked out of ketosis

@furk , bud thanx for the help I really appreciate it , but let's give it one more week before the cheat meal I am afraid to get kicked out of ketosis , next week we can do the cheat meal

Mason Might wrote: DK something to think about and perhaps Pump or Pyro could shed more light...

Our bodies constantly strive for homeostasis, right?

So I would think it unwise to cut down and rush into a cycle where you will start eating in surplus... Surely your body will try store this as fat?

I'd opt for a period of maintenance once you hit your goal followed by a cycle... Carefully monitoring your total calories...

You are right bud. After a caloric deficit you need to slowly add in calories for your body to get used to the new amount. If you go from 4 months of e.g 2000cals to 4000cals for your bulk you will definately pick up fat.

Hay pyro

How long does it take to come from keto to a calorie surplus without adding fat?

About 6 weeks?

Something I was thinking about

Would FFF or clen have a place in the diet as this moment?

Mens kan dit saam neem maar jy wil nou begin rondfok met die verkeerde combos. Wees geduldig met fatloss dit vat tyd.

Baie dankie oupa , wardeur dit altyd as jy raad gee en neem dit vir seker in ag

Weer eens baie danki vir meer motivering sal maar net moet aanhou en aanhou tot ek bo uit kom

Sal vir nou weg bly van di fat burners af en dit maar op di regte manier doen

Ek het eintlik die hele dieet begin so dat ek my eerst "beginner bulk cycle" kan doen

Jy kan n fatburner gebruik, moet net nie begin dinge meng en stront nie.

Dis reg so oupa dankie

donkiekong wrote: Something I was thinking about

Would FFF or clen have a place in the diet as this moment?

Check out my post here regarding cycling the two. They work differently so yeah go ahead use both, but not all at once.

Regarding the the "cheat meal". Don't think of it as a cheat meal. Rather approach it as a planned carb-up. There are benefits to it. IMO by week 3-4 is a sweet zone to introduce weekly/ bi weekly carb-ups. Depending how lean you are.

donkiekong wrote: Hay pyro

How long does it take to come from keto to a calorie surplus without adding fat?

About 6 weeks?

You need about a week to get your body to focus 100% on carbs like before. Then we increase cals slowly every couple of days. It works out to about a 500 cals increase per week.

@furk - will I be kicked out of ketosis when doing a carb-up and then have to re-enter ketosis?

@pyro - o oky now I understand , so if my maintenance cals are for example 3000cals it will take at least 2 to 3 weeks to reach 3000cals from my current cals of 2000 and then again another week or 2 weeks to reach 3500 which would be a cal surplus ? Am I understanding this correct?

Yes

DK! Buddy!

You doing well man!!! Keep at it man!

@MM - hay budy you have been quite lately haha thanx bud trying my best hay , will post up the current weight tomorrow morning

@pyro - when I slowly enter a calorie surplus , (but following the weekly steps of adding 500cals per week or per 2 weeks ), will my body store the carbs as fat as fast as it did before the keto diet or is the body more carb sensitive and starts using more of the carbs for energy in stead of storing it as fat

Theoretically you should handle carbs better, but in practice this on and off depending on the individual. What counts in your favor will be the huge reduction in bodyfat after the diet which plays a huge role in hormone regulation.

How low do you think I should go ? Maybe try and reach 10% if possible or just keep the goal at 12%

I am not looking forward to diet down this far anytime soon again , I want to add muscle mass but as lean as possible not going to far over 12% , if I go over 12% I want it to be max 14%

The reduction in bodyfat with the hormonal regulation , would this mean that my body will stay a bit leaner and not throw carbs to the fat stores immediately

Will the insulin spike be higher than what it was before?

The insulin amount will be lower because your insulin will be more effective than before. It all depends what you want to look like as your ultimate goal and how shredded that is. Any reason why you think are you struggling with the diet? You can stop any time and go back to carbs- no one has a gun to your head.

rename this topic to donkeykongs ?

donkiekong wrote: @furk - will I be kicked out of ketosis when doing a carb-up and then have to re-enter ketosis?

Duh. And it'll take 2-4 days to get back in.

donkiekong wrote: Will the insulin spike be higher than what it was before?

It's not about how insulin rises or falls - that will be the same as before. It's about insulin resistance/ sensitivity. What has changed since you've been on keto is that your blood glucose and insulin levels are a lot more stable, but when carbs are re-introduced or refed, increased insulin resistance follows.


The most important and difficult part of keto is coming out effectively.

When you end your keto, weigh yourself and recalculate you daily caloric needs to maintain at that point. Stay there for a good couple of weeks before even thinking of building muscle. Your goal in this gap or "bridge" will be to overcome weight regain and preserve (or increase) strength/ athletic performance.

@ pyro - hay no I'm not struggling with the diet or cravings for carbs I'm just thinking ahead a bit , want to know more about what the changes are that are happening inside my body and not just the changes outside , and I find it very interesting to know if my body will now react differently towards carbs atc. Because of entering ketosis and having been starved of carbs for at least 6 to 7 weeks now

My total and end goal is defiantly a successful bodybuilder with a bodyfat % under 15% year round

My immediate goal is to get down to 12% if possible lower

And then my future goal is to add muscle mass without adding a huge amount of bodyfat and not breaking 15%

@ Oupa - hay I really think a re-name is for the best , I honestly just don't know how to do that

@ furk - when re-feeding the body with carbs and the glycose enter the muscle does the body get a fuller effect and fuller muscle bellys than at the moment with being depleted

Glycogen stores within the muscle will be replenished, leaving the muscles looking fuller.

Muscle bellies is a completely different thing, and has to do with the length of the muscle in relation to the tendon. This is genetic.

@ MM - the question of the muscle bellies I understand as every person's muscle has a different insertion point , some have a longer insertion point and some have short insertion points that anatomy I know

The question I basically did not ask in the right way or use the right word , at the moment my muscle look flat and long , but when I have carbs I have a rounder fuller muscle especially with bicep , now my bicep is shapes long and flat but when I have carbs in the muscle I have a fuller longer bicep with a peak and minimum space between my bicep and bicep brachialis

This is my naked weight first thing in the morning

Shit dude, you dropping like a MOFO