few questions on keto

[motar]

I am 190 lbs and my main goal is losing as much fat as possible as quickly possible. I want to start a keto and I calculated that I have 160 lbs of lean body mass. This is the diet I came up with:

Meal 1: 2 tbsp Peanut butter, 1 scoop isopure
protein: 38 g = 160
fat: 17 g = 153
carbs: 6=24
Total calories= 337

Meal 2: 1 scoop isopure, 1 tbsp Gplenish, 50 g dextrose, 1/2 cup milk
Protein: 45 g= 180
Carbs: 55 g = 220
Total calories= 400

Meal 3: 1 chicken breast 2 tbsp udo choice
Protein 30 g = 120
Fat: 30g = 270
Total calories= 394

Meal 4: 4 eggs
Protein 32 g =128
Fat 20g = 180
Total calories =308

Meal 5: 8 oz Steak
Protein 40g = 160
Fat: 30g = 270
Total calories= 430


Total calories= 1865
Protein: 185 g 39.7%
Carbs: 61 g 13.1%
Fat: 97g 46.8%

I plan to load up 500 grams of carbs every 7th day. My main two question are 1.) Should I add dextrose post workout even though I plan to refeed carbs? 2.) Do you think this diet will make me achieve my goals?

Thanks in advance!

 

[HANSEL]

This diet will help you progress no doubt, but you will never be in Ketosis eating 50gr of dex a day.

 

[OMEGA]

when are you working out?

what time?

also you may want to up the dose of GPLEBISH too TWO-THREE times a day just to make sure you don't loose any muscle

also look into r-ala with you post workout shake


MR X is the king of these diets maybe you should visit his site as well

mass mosnters .com

 

[JuiceLeeNinja]

Drop the fat from meal 3.

If you had dextrose from meal 2 insuilin levels are gonna be elevated and you'll store the fat.

 

[motar]

Now should I just drop the dextrose from the postworkout and replace it with some good fat. My only goal is too lose fat and wouldn't the dextrose kick me out of ketosis?

 

[ohashi]

Not post-workout it wouldn't.

 

[HANSEL]

Ok, Heres my take on this. Mr. X's exact formula works best and has to be followed pretty strictly for best results. That being said, you can get away with just eating close to 50/50 cals from fat and protein to acheive a ketosis.

You have to ditch the post workout carbs and do your split as normal but a little lighter and easier because your not trying to build right now. Have a protein and fat meal 2 hrs before and right after, I recover quite well from workouts without carbs people are different.

Every 6-7th Day, have your pancakes in moderation, avoid fat as much as possible on your carb up and enjoy, going from high GI carbs tapering off to low GI carbs.

Resume eating Keto the next morning and you will be back in Keto 1-3 days. Repeat. Citric Acid and many hidden things will knock you out so avoid all "sugar free" products and beware of carbs in peanut butter, its a legume. Drink water, green tea, coffee.

I dont do a strict Keto, I eat about 30-40% cals from fat and the rest protein to keep water off and carb up every 3 days after a workout and it gets the results I want and I can stick to it which is ultimately the most important thing.

If I did a cKD, my diet would look something like this:

5 Large Eggs with hotsauce
25 F 30 P

3oz Full fat Cheese
27 F 27 P

Tuna and 2 tbs Mayo
25 F 35 P

Chicken salad with full fat ranch, just romaine-ranch-chicken
20 F 30 P

Bone in NY Strip with a little psyllium to wash it down
30 F 30 P

1 Tbs Almond butter and scoop protein in water
15 F 25 P

142g F = 1278 cals
177g P = 708 cals

 

[motar]

Hansel,

But if you eat too much protein, wouldn't the excess protein be converted into glycogen knowcking you out of ketosis?

 

[Deleted member 33117]

Mortor, after looking over the post here are a couple of things I noticed.
1)those calories are too low, you are going to loose some lbm
2)2 tbs of natty bp has 4.7 grams of absorbable carbs, the eggs have .5 grams each.
3)Drop the dextrose. You are doing a CKD, meaning you refeed. The dextrose will ruin the entire diet.
4)You are not eating enough fat to maintain deep ketosis.
5)5 meals a day is not enough. Try for 8 meals.
6)Meal #2 has no fat. This is a very very bad idea for anyone concerning with gaining or maintaining muscle mass. No meal should ever go below 25% fat calories on ANY diet without a hefty dose of steroids to offset the catabolic effects. On a keto diet no meal should go below 60% fat calories.
7)JuiceLeeNinja has no idea what he is talking about. Combining fat and carbs causing fat gain is a myth believed only in some circles of the bodybuilding community, and is scientifically invalid.

 

[motar]

sent you a pm BBF