Please Scroll Down to See Forums Below
ketosis
- Thread starter Courtney
- Start date
nbusch1128
New member
I am lucky, I can get into it in less then a day.
Sorry to jump in Courtney, but I too have been having trouble. I started CKD Monday and it is now Thursday and it appears I am no where close to ketosis!?
I also checked the scale and I haven't lost. I thought there may be some loss.
I am wondering if I haven't been eating enough? Maybe I didn't do the workouts Monday & Tuesday intense enough?
I have been using those keto strips and they aren't even close to purple.
I have been eating meats(no red meat) & cheeses. Backed off the veggies until I reach ketosis.
Thanks for any insight.
I also checked the scale and I haven't lost. I thought there may be some loss.
I am wondering if I haven't been eating enough? Maybe I didn't do the workouts Monday & Tuesday intense enough?
I have been using those keto strips and they aren't even close to purple.
I have been eating meats(no red meat) & cheeses. Backed off the veggies until I reach ketosis.
Thanks for any insight.
nbusch1128
New member
Have you tried adding more fat? That seems to do the trick for me.
Humm, maybe I am eating too much cheese. I will try & up the fat. I have found it very hard to reach my 1500 cal range with no carbs too! Still playing around with that & understanding how CKD works.
I just tested tonight and I am at a "trace" so I guess it just takes me a while. I have been feeling pretty good though. First day was a bit rough but after that....
Thanks!
I just tested tonight and I am at a "trace" so I guess it just takes me a while. I have been feeling pretty good though. First day was a bit rough but after that....
Thanks!
M
Mr.X
Guest
Courtney said:
It depends on the situation. Assuming you're trying to get into Ketosis after a Sunday carb-up (for example - it can be any day for that matter) on Sunday you should take 100mg R-ala after your last meal. Then, Monday, I would suggest doing an all upper-body workout w/ sprint cardio for only 5-10min (cardio is not always the answer, but it helps).
Depending on your experience w/ Ketosis, you should be pretty much able to get into ketosis 24-48 hrs after your last carb meal. Nonetheless, I see people that take about 72+hrs to get back in b/c they overspill on the refeed and do not follow proper ration/workout/cardio regiments when trying to get back into Ketosis. Remember, there is no one exact science to this, it's trial and error.
Mr.X
Well, I just started the CKD die on Tuesday. I know that I didn't get enough fat on Tues. but the other days I have been following the worksheet. I am not gonna be able to do it today b/c I got my wisdom teeth pulled this morning. It is 12:00(noon) now and I can't even move my mouth, I can't even swallow any water. They said "no crunchy or hard foods." Maybe later I will be able to eat and egg or cheese or something, but as of right now it is not looking very promising. It's kind of funny b/c someone called me earlier and I couldn't even talk. I tried, but it just sounded like I was VERY VERY VERY drunk or on some kind of drugs or something so I just had to hang up. 
Well, thanks for all of the info so far. Keep it coming if you would!!
Well, thanks for all of the info so far. Keep it coming if you would!!Oh, I remember having my wisdom teeth pulled. I thought I felt great later that day. I was up running around the house then I fainted in the bathroom....heh-heh. Complete recovery though.
I got this on a CKD board little different work-out routine:
Monday:
AM - cardio on an empty stomach and a fat burner
PM - Full body intense weight training (3 sets of 8 for all exercises, at a weight that is very challenging for 8 reps), resting 2 minutes between sets. This allows full recovery, and will allow you to push yourself.
Tues:
AM - empty stomach cardio, while on fat burner
Weds:
AM - empty stomach cardio, while on fat burner
PM- Circuit training, full body routine. The trick is to do the workout with as little rest time between exercises. Use SUPERSETS... which is one exercise, and then go right into another exercise, then rest, and repeat. So, say your superset was chest presses and chest flies. Do 15 presses, then 15 flies, then rest 20 seconds. Repeat 2 more times, and then move to the next superset.
Thurs:
AM - empty stomach cardio, while on fat burner
Friday:
AM - empty stomach cardio, while on fat burner
PM - as Wednesday night. Then the fun starts ... after this workout begin the CARB-UP!!!
Weekends, you don't workout since that would effect the storage of carbs.
Of course, this oversimplified the plan that Fern went thru, but it was the structure.
It is also important that you change the intensity of the cardio program every week. You can do this by just making it longer each week. Start at 30 mins, and increase by 15 mins each week. When it gets over an hour, split it up into 2 workouts. So, for example, a 1 1/2 hour cardio workout can be broken into a 45 minutes morning session and a 45-minute evening session, after weight training if they both fall on the same night.
As for adapting weight training, you should change the program every 2 weeks of so.
The idea behind the Monday double session (weights/cardio) is to deplete carbs and get you into ketosis.
The Wednesday and Friday weight training sessions are butt-draggers, since you will be depleted. They are circuit training, which means light weights/higher reps/short rest periods. 3 sets, 15 reps, 20 seconds rest.
If you need help putting all of this together, the exact program Fern (and I) followed are on our site ... it's in the fitness/nutrition articles section called "SUPERCUT CYCLE". That article also contains some helpful links, like a ratio calculator for the low-carb (ketogenic) phase, as well as the carb-up (super compensation) phase
Could this routine also work? Just looking at different ways for variety.
I did see this one guys diet and all he was having was coffee, protein shake with veggie oil (yuck!) and eggs......about 6x a day.
I need more variety than that!
I got this on a CKD board little different work-out routine:
Monday:
AM - cardio on an empty stomach and a fat burner
PM - Full body intense weight training (3 sets of 8 for all exercises, at a weight that is very challenging for 8 reps), resting 2 minutes between sets. This allows full recovery, and will allow you to push yourself.
Tues:
AM - empty stomach cardio, while on fat burner
Weds:
AM - empty stomach cardio, while on fat burner
PM- Circuit training, full body routine. The trick is to do the workout with as little rest time between exercises. Use SUPERSETS... which is one exercise, and then go right into another exercise, then rest, and repeat. So, say your superset was chest presses and chest flies. Do 15 presses, then 15 flies, then rest 20 seconds. Repeat 2 more times, and then move to the next superset.
Thurs:
AM - empty stomach cardio, while on fat burner
Friday:
AM - empty stomach cardio, while on fat burner
PM - as Wednesday night. Then the fun starts ... after this workout begin the CARB-UP!!!
Weekends, you don't workout since that would effect the storage of carbs.
Of course, this oversimplified the plan that Fern went thru, but it was the structure.
It is also important that you change the intensity of the cardio program every week. You can do this by just making it longer each week. Start at 30 mins, and increase by 15 mins each week. When it gets over an hour, split it up into 2 workouts. So, for example, a 1 1/2 hour cardio workout can be broken into a 45 minutes morning session and a 45-minute evening session, after weight training if they both fall on the same night.
As for adapting weight training, you should change the program every 2 weeks of so.
The idea behind the Monday double session (weights/cardio) is to deplete carbs and get you into ketosis.
The Wednesday and Friday weight training sessions are butt-draggers, since you will be depleted. They are circuit training, which means light weights/higher reps/short rest periods. 3 sets, 15 reps, 20 seconds rest.
If you need help putting all of this together, the exact program Fern (and I) followed are on our site ... it's in the fitness/nutrition articles section called "SUPERCUT CYCLE". That article also contains some helpful links, like a ratio calculator for the low-carb (ketogenic) phase, as well as the carb-up (super compensation) phase
Could this routine also work? Just looking at different ways for variety.
I did see this one guys diet and all he was having was coffee, protein shake with veggie oil (yuck!) and eggs......about 6x a day.
I need more variety than that!
How does this workout sound? I have done it previous to beginning CKD and I have had great gains with it:
Monday: lower body-
Quads: 12,10,8,6,12 reps(increase intensity with each set)squats
12 reps-(level 10 intesity)- hack squat
Hams: 12,10,8,6,12 reps-(increase intensity w/ each set) deadlifts
12 reps(level 10) leg curls
Calves: 12,10,8,6,12 reps(increase intensity) calf raises
12-rotary calf machine(level 10)
Abs:
Cardio- 20 min. HIIT
Tues: 30-40 min. cardion
Wed: upper body
same reps and intesity levels
chest= bench press
dumbbell flyes
shoulders= military press
lateral raises
back= lat pulls downs
good mornings
tris= close-grip bench press
skull crushers
bis= incline curls
hammer curls
cardio- 20 min. HIIT
Thurs: 45-60 cardio
Fri: lower body (same as Monday)
Sat: 20 min. HIIT or 45 min. average intensity
Then the next week it goes: Mon=upper, Wed=lower, Fri=upper and the cardio stays the same
Does that make any sense?
Also, today I don't know what to do. B/c they said no hot food or anything like that. I can't swallow and the only thing that gets rid of this disgusting taste in my mouth is popsicles. That is gonna completely knock me out so I guess I am gonna have to start over. AHHH!!!
Monday: lower body-
Quads: 12,10,8,6,12 reps(increase intensity with each set)squats
12 reps-(level 10 intesity)- hack squat
Hams: 12,10,8,6,12 reps-(increase intensity w/ each set) deadlifts
12 reps(level 10) leg curls
Calves: 12,10,8,6,12 reps(increase intensity) calf raises
12-rotary calf machine(level 10)
Abs:
Cardio- 20 min. HIIT
Tues: 30-40 min. cardion
Wed: upper body
same reps and intesity levels
chest= bench press
dumbbell flyes
shoulders= military press
lateral raises
back= lat pulls downs
good mornings
tris= close-grip bench press
skull crushers
bis= incline curls
hammer curls
cardio- 20 min. HIIT
Thurs: 45-60 cardio
Fri: lower body (same as Monday)
Sat: 20 min. HIIT or 45 min. average intensity
Then the next week it goes: Mon=upper, Wed=lower, Fri=upper and the cardio stays the same
Does that make any sense?
Also, today I don't know what to do. B/c they said no hot food or anything like that. I can't swallow and the only thing that gets rid of this disgusting taste in my mouth is popsicles. That is gonna completely knock me out so I guess I am gonna have to start over. AHHH!!!
M
Mr.X
Guest
Courtney said:
Courtney, I would think that would be a little too much training in my view, but if you've been getting good gains w/ it then there is no need to question it. No need to reinvent the wheel.
I would do: Monday-Upper, Tuesday-Lower, Wed/Thur-Cardio, Friday-full body run before the carb-up.
Mr.X
Similar threads
