Is my ketogenic diet OK?

[bazza1983]

Can anyone please help me and let me know if my ketogenic diet is okay. I intended to do a TKD but I wanted to make sure I was used to the diet before I introduced the carb loads before the workouts so I have now finished three weeks of dieting without any carb loads.

The problem is that I have not suffered any loss of energy or training intensity at all during this time. From what I have read most people are severely tired but if anything I have experienced more energy. I have been doing five weight sessions a week in the mornings and I have even managed 4/5 cardio sessions (30 mins/450 cals) a week in the evenings also.

Am I reasonably happy with my results so far but am I making any major mistakes that are slowing my progress or should I just be thankful that I have found a diet that seems to work for me? If I am still feeling fine should I bother with a carb load or delay that until I do lose intensity?

starting weight: 216 lbs
after 3 weeks: 203 lbs
target: 185 lbs
protein per day: 165g
fat per day: 205g
carbs per day: 19g


Any help would be greatly appreciated.

 

[mwm5]

where's the diet???? we need to see what your consuming to help you out broskey!

 

[bazza1983]

where's the diet???? we need to see what your consuming to help you out broskey!

It is quite similar most days.

150g bacon
150g minced (ground) beef
4 eggs
90g whey
80g cheese
40g lettuce
20g peanut butter (natural)
20g butter
60ml double cream
35ml Ceasar dressing

 

[cobracock1979]

hmmm..

Ok my 2c - this is more ao an aitkins type diet as to my knowledge a keto should consist manly of good fats (EFA) not saturated(bacon, mince, cheese, cream).

However that being said, if its workin...

I hit a TKD (no reload) for about 5 weeks. At the end of that period I started getting very drained and switched to a CKD, then eventually a carb cycle.

At the moment you are burning fat for energy so I would say stick with it, when (if) the tiredness comes hit the CKD. This means a carb load every 4th day, consisting of no fructose, first meal high GI and the rest low GI. This will reglycogenate your muscles and allow you to continue to train with intensity. It also keeps your metabolism "on its toes" and will help you avoid a carb rebound when you come off.

From your stats I would say you are an Endo? Be careful, the general concensus is that if you are losing more than 1.5lbs a week on any diet you are also losing muscle.

Hope this helps. Good progress

 

[mwm5]

Ok my 2c - this is more ao an aitkins type diet as to my knowledge a keto should consist manly of good fats (EFA) not saturated(bacon, mince, cheese, cream).

nope, they use the kind of fats he refers to on this type of diet. aitkins/keto pretty much the same

 

[cobracock1979]

In that case go for it bro - Personally I prefer to stay with EFA's a saturated fats generally make me feel crap.

 

[mwm5]

In that case go for it bro - Personally I prefer to stay with EFA's a saturated fats generally make me feel crap.

one reason i don't do the keto diet and the fact that i get extremely drousy/lazy with no carbs!!!!

 

[cobracock1979]

Im cool on keto, but better on a carb cycle (zero, zero, mod, high).

 

[bazza1983]

Thanks for the replies. Is the increased energy anything to worry about though? I was a bit concerned that maybe I was maybe consuming too much protein and some of this may be converted to glucose.

Based my diet on 1g of protein per lb of lean body mass. Does this seem about right?

Definitely agree about the healthy fats rather than the saturated fats but being able to eat foods like bacon and cheese is making it much easier to stick to the diet. Will try and swap them in a few weeks.

 

[cobracock1979]

1.5 wo8uld be better

 

[Blane]

Thanks for the replies. Is the increased energy anything to worry about though? I was a bit concerned that maybe I was maybe consuming too much protein and some of this may be converted to glucose.

Based my diet on 1g of protein per lb of lean body mass. Does this seem about right?

Definitely agree about the healthy fats rather than the saturated fats but being able to eat foods like bacon and cheese is making it much easier to stick to the diet. Will try and swap them in a few weeks.

Some people have more energy when in ketosis. If it is working and you are not losing strength,,, continue.

Iv been on it for 8 weeks now. there are times when i hv a lot of energy, and times where i feel i want to pass out. Remember whats happening to our bodies...our bodies think we are starving and our bodies are using our fat for fuel.

When i started i was pulling 3 sets of 5 275 lbs, last dl 2 sets of 5 315(3 rd set 5 reps 295). started benching 3 sets of 5 225lbs. last chest workout 2 sets of 5 275lbs( didnt attempt the 3rd. went down to 265 for 5)

so the diet does allow me to increase poundage.

Dont let your mind/body trick you into adding the carbs:

"Ill try the carbo load"
" you know i can extend the carbo load one more day"
" Ill go back to 20 grams of carbs a day tomorrow"
"Let me wait a few days"
"F it i dont want to go back on it"
"Now thati know it works, ill go back on later" lol

Im not saying you arent strong willed.

Just passing on what happened to me 2 yrs ago......When i broke....

Well i looked in the mirror 2 months ago, and said..WTF!!!!!! not even talking about going to bed thinking i may not wake up because im too damn fat, and the stress on my heart is too damn much.lol

im 5'8 and 235 lbs... That means im too damn fat!!!!!!!!

my bf is way to high....but the fat is stripping off, and im starting to see muscle seperation.

Im even squatting again....so im back..in 9 more months of lifting and the low carb thing.....look out!!!

 

[xrsist]

1.5 wo8uld be better

agreed, i would up protein intake

 

[sessa]

I am on keto as well. I would have your protein g the same as fat g. And try to keep it consistent throughout the day. Ex. 6 meals with 35g protein + 35g of fat + 2-3g carbs.