hey Muskles....

[NY Muscle]

Did you get a chance to read my reply to your ketogenic diet you posted abuot?

If not here it is....


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Originally posted by muskles


right now i'm doing keto diet w/ 35% fat - 60% protein - 5% carbs keeping cals around 1100, but i'm also on an anavar to prevent muscle breakdown. i'm going to stick with this for a few more weeks, and then re-access.
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whoa hold up
bad choice...35% fat? you do know if you followed the diet to the "t" youd be doing 70% fat and 30% protein, i can see you adjusting ratios to your liking but to cut down fat intake in 1/2? you most likely will hit a wall with your fat loss if you dont eat enough fat on a CKD. take my word on this one, increase the fat, ive done this diet many times and put my clients on the diet too, the ones who dont lose the weight are usually the women who are literally genetically predisposed to be afriad of fat lol

and the anavar wont help much at all, it cant hurt but you will still lose some LBM.

 

[muskles]

nope, hadn't seen this ::

i'm not afraid of eating fat, but i thought it'd be better to up my protein to try and preserve the muscle. wouldn't the protein also convert to energy if your body is low on fat and carbs??

i've only been at these ratios for about a week, and have felt more full since with my cals that low i can eat more quantity of food being protein vs. fat. i was at 65%f - 30%p - 5%c, but didn't think i was getting enough protein.

as you know, i'm coming off the t3, and figure i need to keep my cals super low. if i don't have much fuel coming in, i'm hoping my body won't be able to store the fat while my thyroid recovers. i am also taking a metabolic recovery supplement (guggolbulic) that i've read others took after t3 along w/ the anavar and NYC stack.

i'm also considering the carb rotation diet, which i've never tried. what do you think is the best way to go?

thanx

 

[NY Muscle]

Re: nope, hadn't seen this ::

i'm not afraid of eating fat, but i thought it'd be better to up my protein to try and preserve the muscle. wouldn't the protein also convert to energy if your body is low on fat and carbs??

i've only been at these ratios for about a week, and have felt more full since with my cals that low i can eat more quantity of food being protein vs. fat. i was at 65%f - 30%p - 5%c, but didn't think i was getting enough protein.

as you know, i'm coming off the t3, and figure i need to keep my cals super low. if i don't have much fuel coming in, i'm hoping my body won't be able to store the fat while my thyroid recovers. i am also taking a metabolic recovery supplement (guggolbulic) that i've read others took after t3 along w/ the anavar and NYC stack.

i'm also considering the carb rotation diet, which i've never tried. what do you think is the best way to go?

thanx

well what do you weigh? how often and how logng do you do cardio for? trust me on this you will need to adjust your % of fat much much higher or the diet wont work. and yes you are right, about 1/2 the protein you ingest on this diet is going to get converted to *energy*, glucose, via gluconeogenesis.

give me those stats then i can work from there...

 

[muskles]

weight :: 113 in am to 116 in pm
bodyfat :: 18%-20%
height :: 5'4"

routine ::
run 5 - 7 days for 30 minutes before meal 1
lift 2 days on 1 day off - 1 bp / workout - 3 - 4 sets of 8 to 10 reps

i've also read a diet on the diet board w/ the thread title " the ultimate diet to get shredded while preserving muscle " where you eat low to moderate carbs except right after the workout... don't know if that's worth considering.

 

[NY Muscle]

babe..im off to lunch...ill give you my reply when i get back dont worry.

 

[NY Muscle]

weight :: 113 in am to 116 in pm
bodyfat :: 18%-20%
height :: 5'4"

routine ::
run 5 - 7 days for 30 minutes before meal 1
lift 2 days on 1 day off - 1 bp / workout - 3 - 4 sets of 8 to 10 reps

i've also read a diet on the diet board w/ the thread title " the ultimate diet to get shredded while preserving muscle " where you eat low to moderate carbs except right after the workout... don't know if that's worth considering.

well 1st off that would be completely ass backwards to have carbs all day EXCEPT after the workout, what you SHOULD do is not eat carbs all day and only have some after a workout, that’s a TKD, Targeted Ketogenic Diet.. the fat loss is a little slower this way but helps, not stops, but helps prevent muscle loss.

Or if you are saying have low carbs and not ZERO like on a ketogenic diet then have a lot after your workout, I personally don’t like it, if you want a true ketogenic diet, you need to be in ketosis, and low carbs wont get you there zero/super low (under 25gms a day) will get you there.

The general rule of thumb on this diet is to eat 1gm of protein per lb of bodyweight and eat the rest in fat.
So lets round it to 115lbs, lets avg 10 cals per lb of bodyweight so around 1100 cals a day give or take and you did that part correct, but I would like to see you up it to 12 cals per lbs (12 x 113 = ~1360cals) 2 times a week……so 115 gms of protein = 460cals a day = 41% protein, then 640 cals from fat or 71gms of fat a day = 58% fat…..and stay under 20-25 gms of carbs a day. If you eat too much protein you may get kicked out of ketosis and/or never reach ketosis due to the high conversion of protein to glucose… so for instance if you ate 175gms of protein a day like you are now..about ½ will get converted to glucose..that’s 87.5gms of glucose a day, as well as the trace carbs you will ingest, about 20 or so, so that’s 107.5 gms a day of glucose, the avg persons brain I think requires 100-110gms a day to function, and you will also be burning a lot off during your workout………. and actually now that I look at it even at 175gms a day of protein u may not get kicked out of ketosis…so 175gms wouldn’t be all that bad but you need the fat on this diet, you don’t want to be breaking down your protein and you need the initial high fat amount in the beginning to help establish ketosis. Most people (women) who don’t do well on this dietm were not eating enough fat.

 

[muskles]

Or if you are saying have low carbs and not ZERO like on a ketogenic diet then have a lot after your workout, I personally don’t like it, if you want a true ketogenic diet, you need to be in ketosis, and low carbs wont get you there zero/super low (under 25gms a day) will get you there.

yeh, this is what i meant... i'm not really sold on it, either. the low carbs you get (aside from post-workout) are supposed to be all from low gi carbs, and that part does seem healthier than keto to me.

what you're saying makes sense to me, so, now let me see if i got this right ::

- eat 1100 cals throughout the week, but have 2 of the days at 1360 cals (both w/ carbs under 20g)
- on 1360 cal days :: 65g fat or 45% and 170g pro or 50%
- on 1100 cal days :: 61g fat or 50% and 124g pro or 45%
- once a week carb-up (which i usually do on leg day) @ 1100 cals :: 18g fat or 15% and 110g pro or 40% and 124g carbs or 45%

does this sound like a good plan?

you mentioned that people need the initial high fat amount in the beginning to help establish ketosis, but this should already be established for me as i was on the diet for the last couple months w/ a higher amt of fat in the breakdown (65%).

thanks for helping me with this... much appreciated

 

[NY Muscle]

yeah looks good
you can also increase cals on the carb ups, shoot for 200gms of carbs, MINIMAL fat and also a good amount of protein also.

 

[muskles]

okay, let's talk content

if you wouldn't mind indulging me a bit more, i'd like to get your opinion on the types of things i'm eating ::

fats ::
cheddar cheese
monteray jack cheese
steak
bacon
sausage
salami
olive oil
flaxseed oil - hard for me to tolerate this stuff, tho
sour cream
- it's hard for me to eat the healthy fats, any ideas on how to eat them?

pro :: chicken, protein shake, eggs, turkey

carb-up :: oat meal, fruit, lowfat cottage cheese, buckwheat, potatoes

once a day for sanity :: sugar free jell-o

 

[NY Muscle]

Re: okay, let's talk content

if you wouldn't mind indulging me a bit more, i'd like to get your opinion on the types of things i'm eating ::

fats ::
cheddar cheese
monteray jack cheese
steak
bacon
sausage
salami
olive oil
flaxseed oil - hard for me to tolerate this stuff, tho
sour cream
- it's hard for me to eat the healthy fats, any ideas on how to eat them?

pro :: chicken, protein shake, eggs, turkey

carb-up :: oat meal, fruit, lowfat cottage cheese, buckwheat, potatoes

once a day for sanity :: sugar free jell-o

everything seems cool
get some cinnamon flavored flax seed oil by Spectrum Essentials, tastes great.
do NOT eat fruit, its a waste and a nasty/sloppy sugar.

your food choices seem great...heres a little recipe what will blow ur mind.

chop up some cooked chicken breast, throw it in a microwave bowl, add a few slices of slicing pepperoni, some shredded cheddar cheese, some Mrs. Dash, and 1 tablespoon of lite mayo...put in microwave for a minute...tastes like damn fettucini alfredo