First time Keto, need some advice

[Evers]

Hey folks,

I would like to start a Keto diet to try it out. That would be my first Keto diet ever. I would like to ask you guys for some advice about my planning.

Here my stats:

25 years old
178 cm
90 kg
approximately 16% Body fat

Workout:
5x per week weights
3x 30min cardio after workouts

Cycle:
Test-p 125mg/eod
Boldenone 300mg/w
Winny 50mg/eod (will be added after week 7)
(already in week 5)

My diet I want to implement:

Grams/Calories/Fat/Carbs/Proteins
Meal 1:
5 whole Eggs 390/30/0/30
4 slice of Bacon 156/12/0/12

Snack:
Walnuts 30/207/19/4/4
BCAA 10/40/0/0/10

Meal 2:
Chicken breast/horse steak 150/144/0/0/36
1/2 Avocado 90/154/13/8/0
Walnuts 30/207/19/4/4
Salad with olive oil 20/180/20/0/0

Snack:
Walnuts 30/207/19/4/4
BCAA 10/40/0/0/10

Super small meal 3:
Olive oil 20/180/20/0/0
Mozzarella 100/260/20/0/20

Pre workout drink 20/40/0/5/5
Post workout whey shake 30/108/0/3/24
Glutamin 10/40/0/0/10

Meal 4:
Chicken of the sea 150/144/0/0/36
Olive oil 20/180/20/0/0
1/2 Avocado 90/154/13/8/0

Total Calories: 2832
Total Fats: 207
Total Carbs: 37
Total Proteins: 206

There will be a little bit more carbs coz of the veggies I will add.

My goal is to reach 10% body fat.

I guess I should drop my calories a bit. However, don't really now what I should eat less, fats or proteins.

I appreciate every input. Thanks in advance.

Evers

 

[JaAg]

Some people report an increase in appetite with Eq. I would personally consider using another compound.

Some form of of appetite suppressant may help also. 5-HTP (serotonin precursor), Phenethylamine (may help to release norepinephrine & dopamine), ephedrine (increases, norepinephrine and and epinephrine output plus metabolic rate)...and, of course there are other pharmaceutical options that you can look up if you are interested. Common examples used with Tren for example are the dopamine agonist cabergoline and bromocriptine. Some Anti-depressants work well such as Wellbutrin (which has other side benefits). Also be aware of the interactions with each compound especially if you do have any heritability of epilepsy. Look that up if you do decide to add drugs and be smart.

I noticed your ratio of F/C/P at the end is inline with the ketogenic ratio >= 1.5. I don't think this is absolutely necessary because I think the equation is based on epilepsy for children. I think lyle talks a little bit about this in his book. You can always check with keto sticks if you are unsure though. I think you can get away with less fat if you utilize medium chain triglycerides (mct) to help induce ketosis quicker. Coconut oil is something like 50% mct, or you can buy straight mct from NOW nutrition also.

I don't personally like lifting when in a state of ketosis, because, high intensity exercises and certain muscle groups prefer glucose during anaerobic activity. Maybe there is a study I am not aware of that allows ketone bodies to be utilized just as good as ATP in anaerobic exercise, but anecdotal from experience I felt more lightheaded in that state, so you may look into a TKD or CKD diet as well. Basically either eating a few pre-workout carbs or cycling carbs through the week.

 

[Xodusforever]

Be careful with keto and some compound combinations. I've had to break keto from physical pain / soreness. I can only surmise some compounds up our energy requirements.

When you hit stalls, add in up to 100 carbs on one day a week - that will bust thru stalls and reset the lost effectiveness keto shows under clinical studies. The longer on keto means the less effective it will become.

 

[Evers]

Some people report an increase in appetite with Eq. I would personally consider using another compound.

Some form of of appetite suppressant may help also. 5-HTP (serotonin precursor), Phenethylamine (may help to release norepinephrine & dopamine), ephedrine (increases, norepinephrine and and epinephrine output plus metabolic rate)...and, of course there are other pharmaceutical options that you can look up if you are interested. Common examples used with Tren for example are the dopamine agonist cabergoline and bromocriptine. Some Anti-depressants work well such as Wellbutrin (which has other side benefits). Also be aware of the interactions with each compound especially if you do have any heritability of epilepsy. Look that up if you do decide to add drugs and be smart.

I noticed your ratio of F/C/P at the end is inline with the ketogenic ratio >= 1.5. I don't think this is absolutely necessary because I think the equation is based on epilepsy for children. I think lyle talks a little bit about this in his book. You can always check with keto sticks if you are unsure though. I think you can get away with less fat if you utilize medium chain triglycerides (mct) to help induce ketosis quicker. Coconut oil is something like 50% mct, or you can buy straight mct from NOW nutrition also.

I don't personally like lifting when in a state of ketosis, because, high intensity exercises and certain muscle groups prefer glucose during anaerobic activity. Maybe there is a study I am not aware of that allows ketone bodies to be utilized just as good as ATP in anaerobic exercise, but anecdotal from experience I felt more lightheaded in that state, so you may look into a TKD or CKD diet as well. Basically either eating a few pre-workout carbs or cycling carbs through the week.

Thanks for the interesting Input! I will try to adapt some points!

 

[Evers]

Be careful with keto and some compound combinations. I've had to break keto from physical pain / soreness. I can only surmise some compounds up our energy requirements.

When you hit stalls, add in up to 100 carbs on one day a week - that will bust thru stalls and reset the lost effectiveness keto shows under clinical studies. The longer on keto means the less effective it will become.

Cheers mate! Yeah i can imagine that with so few carbs it will be hard. Sounds good with the 100 carbs one day a week.

 

[Demondosage]

Its all about what is sustainable to you. I know on that diet I would be a walking zombie by day 3, and have bad workouts with no pumps to my muscles at all.

Why not add in some carbs pre workout and post workout only??They will only help

 

[chop204]

Its all about what is sustainable to you. I know on that diet I would be a walking zombie by day 3, and have bad workouts with no pumps to my muscles at all.

Why not add in some carbs pre workout and post workout only??They will only help

That wouldn't be a keto diet anymore though

 

[LW64]

That wouldn't be a keto diet anymore though

Strictly speaking, it isn't a keto diet at all if there's one day a week with 100 gm of carbs. It's a carb-cycling diet, so the higher intake on workout days is ok- so long as it works in his case.

Full keto-adaptation takes four to six weeks of no more than 20 to 50 gm carbs per day, every day, without exception.

 

[chop204]

Strictly speaking, it isn't a keto diet at all if there's one day a week with 100 gm of carbs. It's a carb-cycling diet, so the higher intake on workout days is ok- so long as it works in his case.

Full keto-adaptation takes four to six weeks of no more than 20 to 50 gm carbs per day, every day, without exception.

True, my bad.. and damn I didn't realize how long it takes to get into keto. Thanks for the info.

 

[LW64]

True, my bad.. and damn I didn't realize how long it takes to get into keto. Thanks for the info.

No problem.

I'm not suggesting he go full keto anyway as he will lose the capacity to work out during that time. Cycling seems to be best for BBs.

OTOH, if he were a marathon runner...what would you rather have as a fuel source: 2000 kcals of glycogen or 40 times that amount of fat?

 

[Demondosage]

I guess what I don't understand is why guys put themselves through this when its not necessary nor sustainable? Why not stick with a diet that you can live with and hold tight to it ad best as possible so you can look great all the time? If he isn't getting ready for anything I just done understand why he'd do it. Not when there are other ways to lose fat and still feel stronger and pumped up!!! Not to mention the effect on your mood from it all. It doesn't matter how you look if you're too ill feeling to enjoy it

 

[LW64]

I guess what I don't understand is why guys put themselves through this when its not necessary nor sustainable? Why not stick with a diet that you can live with and hold tight to it ad best as possible so you can look great all the time? If he isn't getting ready for anything I just done understand why he'd do it. Not when there are other ways to lose fat and still feel stronger and pumped up!!! Not to mention the effect on your mood from it all. It doesn't matter how you look if you're too ill feeling to enjoy it

Right. What makes it even more difficult is that exercise increases appetite.

When I recommended no exercise for the first 4 weeks of a keto-diet (the real one, not cycling) they look at me like I'm from Mars. But it works. Nothing knocks you off the wagon faster than hunger and exercise.

 

[Demondosage]

Exercise creates the deficit. If they cannot go a little hungry most of the time they wont lose fat anyways. Most guys who try to do something that extreme will do it for 4 days and then go eat a cake.

Not saying you're wrong, but I think there are benefits of eating at least some carbs and exercising over that. Things like feeling good from serotonin release, sweating out toxins, getting more nutrients to the muscles, that's my take on it anyways. But there are definitely different ways to get results. Do you do this personally when you diet yourself?? How long do you normally do it for?? Hows strength and muscle loss on it?

 

[LW64]

Exercise creates the deficit. If they cannot go a little hungry most of the time they wont lose fat anyways. Most guys who try to do something that extreme will do it for 4 days and then go eat a cake.

Not saying you're wrong, but I think there are benefits of eating at least some carbs and exercising over that. Things like feeling good from serotonin release, sweating out toxins, getting more nutrients to the muscles, that's my take on it anyways. But there are definitely different ways to get results. Do you do this personally when you diet yourself?? How long do you normally do it for?? Hows strength and muscle loss on it?

We might be talking past each other a bit.

I was referring to people who want to lose weight instead of BBs looking to cut. For them, it is best to cycle carbs (I think). For them, yes, the exercise creates the deficit.

In the real keto diet, it is the keto diet that creates the deficit via greater satiety. If a cup of coffee with butter and coconut oil doesn't kill someone's appetite, then they probably have a tapeworm (jk).

I've been on it more or less consistently since 2009. It is much easier to go back into it after a short carb binge than it is to get keto-adapted for the first time or after a LONG time without carb restriction. Not much strength or muscle loss that I'm aware of and the muscles show better because the diet goes after a lot of interstitial fat.

 

[Demondosage]

Nah, I got ya now. I was gonna say myself, it looked more beneficial for someone very obese or someone who wasn't bodybuilding. I think bodybuilders try too hard sometimes and often times get so extreme it hinders more than helps

 

[LW64]

Nah, I got ya now. I was gonna say myself, it looked more beneficial for someone very obese or someone who wasn't bodybuilding. I think bodybuilders try too hard sometimes and often times get so extreme it hinders more than helps

Once, just once, I'd like to hear from a BB who does the keto diet ONLY for two months, then goes back to training. Done right, the diet will drop BF like nobody's business.

I'm not a BB, but it seems to me a little loss of strength is worth a significant drop in BF before the heavy lifting begins.

 

[Eloquence]

I've done keto for 1-3 months at a time 6 Times in 5 years.

Your body gets more efficient at getting into keto the more you do it. I experience very little energy drop and am losing weight consistently from .25-.5 lbs a day.

 

[LW64]

I've done keto for 1-3 months at a time 6 Times in 5 years.

Your body gets more efficient at getting into keto the more you do it. I experience very little energy drop and am losing weight consistently from .25-.5 lbs a day.

That sounds about right. If you followed it through to the maintenance phase, you would have to get 65 percent or more of your calories as fat and less than 10 percent as carbs to keep the weight off and remain in the fat burning mode.

Insulin is the hormone that allows the metabolism to switch between glycogen and fat as fuels. There tends to be too much insulin resistance on a high-carb diet for that to happen unless fat intake is very low. At the other end of the spectrum, the high levels of fat intake with few carbs in a keto diet also reverses insulin resistance. Insulin serum level has to be in a specific range that keto pulls it in to while long-term high carb intake and normal levels of fat intake will push it away.

 

[lilgumby]

I'd say the op protein is to high. Drop the protein and add more fats. You want the body to use fat as a energy source not protein.

 

[Eloquence]

Yes op

I'd say the op protein is to high. Drop the protein and add more fats. You want the body to use fat as a energy source not protein.

Ur macros r wrong. 65/30/5 is what you want for keto macros.

And make sure u calculate the fiber carbs out.