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My KETO diet explained!

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Author	Topic: My KETO diet explained!
BIGDAWG205 Amateur Bodybuilder (Total posts: 29)	posted January 28, 2000 11:43 PM ok guys, i have gotten tons of e mails over the last couple weeks reguarding the keto type diet and exactly how to set one up. I am going to use this thread to tell EXACTLY what im doing on my diet that i will start tomorrow(please note that i have done the diet at least 5 times before as well).I have finally worked out the whole thing so now im ready to share. this may be a little long, but i want to explain it good so that everyone understands this type of diet. This seems to be the diet that most are either confused about or just never learned about yet. My diet will last for appox 8 weeks straight, then a 2-3 week break will be taken to return thyroid to normal. With the tricks we have I can easily make the diet effective for 8 weeks straight. Once i take the 2-3 week break, i will diet again until im satisfied. I have talked to lyle mcdonald recently (lyle just wrote a GREAT book on keto diets) and it seems that he no longer thinks the large fat to protein ratio is needed. he told me to design it so that i have one gram per lb of body weight of protein. I was happy to hear this, as the last time i dieted i was only getting around 140 grams or so. The former belief was that you needed to have a 3:1 ratio for fat to protein to get into and stay in ketosis. The first thing i did was figured out how many calories i needed. a rough way to do this is to multiply your bodyweight x 12. once you do that you will have a calorie maintainance level (a pretty good guess). I then take that level and subtract 200 from it. I now have my calories that i will use for the beginning of my diet. On this diet you can go 500 (sometimes more) below maintainance level and be fine, im starting with 200 below so i can lower the cals later on when i need to. next, i write out all the foods im going to eat while on the diet and their nutrition profiles. its a pain in the ass, but its worth it. once you know what your going to eat, you just need to figure out how much. the easiest way to do this is to take your calories and divide them by 5. this will give you the calories you need for each of 5 meals. now all you need to do is play with your numbers. You need to look at the food like different tools for different jobs. the majority of my diet was : eggs, cheese, steak, protein powder, hotdogs, and peanuts. these ALL have their place. I use the egg whites and protein powder to adjust for my portein intake, neither of them are high in ANY other nutrient. I use hot dogs and whole eggs for calories (fat and protein), and cheese for extra fat and protein with NO carbs. once you get your protein right, everything else will fall into place. You want to make sure your carbs are UNDER 30 grams per day. the less carbs the better. on my diet i ended up with 2158 calories ( i estimated 2200 so i came damn close!), 17 grams of carbs, 145 grams of fat, and 198 grams of protein. not too bad, everything fit in just right and im just a little under on my numbers. heres a list of my meals and what they are made of. meal-1 8 egg whites, 2 whole eggs,2 pieces of bacon,and one piece of cheese meal-2 2 scoops protein powder, and one serving of peanuts. meal-3 3 hotdogs, one piece of cheese meal-4 8 OZ steak (with a dab of A-1 of course ) meal-5 1 scoop protein powder Thats all there is to it. not too bad, and i know ill be able to live with it since im making myself do it. I follow these meals from mid-day sunday until mid-day friday. Friday begins my carb up where my goal is to eat as many carbs with protein as i can until sunday morning. Once sunday morning arrives I use insulin to lower my blood sugar so i will get into ketosis by monday. I have played with this for a while now and have figured out what works for me. this may not work for you,as you may be more insulin sensitive than i am or less sensitive. What i do is on sunday about an hour after i eat a carb loaded breakfast, I take 3IU's of humilin R insulin. I then wait a little longer than 2 hours and take another 2 IU's, 2 hours later i then take 1 IU. I do this early because it takes 6 hours to finish and you dont want to go to bed until at least 2 1/2 -3 hours after your last IU. Humilin R peaks in 2 hours. Once i begin the insulin i do not eat carbs for the rest of sunday and i just go on my diet i outlined above. this is a sure way for me to get into ketosis. the idea is to get your blood sugar below 50, and with the insulin and no carbs it always works. You have to train somewhat wierd on this diet. You want to have your whole body trained by tuesday. Last time i trained sunday,monday and tuesday. This time im going to train monday and tuesday only. Upper body one day, and lower the next. You need to do this because on friday you perform a full body depletion workout, just before the weekend carb up. The idea here is to make your muscles hungry for the carbs and then to flood them right after. It works, you can actually SEE the difference from friday to saturday. I like to eat protein at this time as well because the (natural) insulin spike will shuttle that to your muscles as well. One thing to remember on the carb up is to watch the fat intake. fat will store as well at this time. Last time i did it i ate everything on the weekend,but this time im going to be more strict. How i plan to work the diet is... I always begin by making sure my temp in the morning is normal. I know mine will be because i have been eating my ass off on my bulking phase. You want your temp to be normal because this is an indication that your metabolic rate is good. I will check my temp every monday after i start. During about the 3rd or 4th week, my temp will begin to drop as my body gets used to the new calories(thyroid downregulation). This is when i will phase in my t3(cytomel). I will use just enough to bring my temp up to normal again. Last time 25mcg's worked fine. I continue this pattern weekly until im at about 75mcg's of t3. This could be the 8th week or it could be the 6th, it all depends on how you react. When im dieting I keep cardio to a minimum. You can either reduce your calories, or do cardio. theyre the SAME thing. The problem with cardio is that it usually results in muscle loss. Im not sure if youd get any loss on this type of diet as it is anti catabolic. I just do 20 mins 3 times a week. Keep in mind that you are not eating any carbs so you are only burning ketones. Some believe that when you burn ketones you make your body create more, wich is good. im not sure if that is correct though. The ways to know you are in ketosis are: you buy ketostix. you can get them at the grocery store or in a drug store. they are in the diabetic section. they are strips you dip in your piss and they change color to tell you if you are in ketosis or not. Another way to know is if your breath smells like ass! ketosis gives you dragon breath from hell, make sure you not using sugar filled gum to mask it. You can also get a glucometor and check your blood sugar. Make sure you are taking in enough water. one of the cool things about this diet is that you lose all of the water you are holding. I like that because i hate holding water. It is also important to take in tons of water during your carb up as well. Make sure you are taking a fiber and vitamin supplement. Last time i took fibercon or whatever and it worked fine. If you do not take anything for fiber you will not be shitting much, except for on the weekends. other than that its great. you will not be too hungry, i find i have to try to remember to eat wich is rare for me on a diet. Once in ketosis I feel much better than i normally do. im in a better mood, and have more energy. Some people feel like shit for the first week, expect this..but it goes away. Another thing is, you do not have to use insulin or cytomel to make this diet effective. I do because I want the best results I can get and they help. Some people use the ECA stack instead of the cytomel, its personal choice. I hope this post has been at least somewhat informative to those who wanted to learn more about this type of diet.I know i just jumped from topic to topic, and i apologize for any confusion. If you have any questions, please dont hesitate to ask. thats why i started this thread. some good links to give you more info are.. http://www.solid.net/~homerc/ http://solid.net/lowcarb/lylemcd/ these were the first things i read reguarding this diet. everything else ive learned has been by talking to Dan Duchaine and Lyle Mcdonald about various topics. You can get both Mcdonald and Duchaine's books at www.qfac.com PEACE [This message has been edited by BIGDAWG205 (edited January 28, 2000).] [This message has been edited by BIGDAWG205 (edited January 28, 2000).] IP: Logged
CRYPTONITE Pro Bodybuilder (Total posts: 171)	posted January 29, 2000 12:36 AM HELL YES---BUUUUUUMP ------------------ CRYPTONITE IP: Logged
styles Amateur Bodybuilder (Total posts: 73)	posted January 29, 2000 01:56 AM very generous of you to share this information. many people want to hoard it for themselves and that is wrong. im currently doing the same pretty much but with the carb up every second weekend, i burn more ketones in the 12 days. i know the thyroid downgrades but i take thyroxine at 25 mcg a day. on the carb up my thyroid upgrades from the carbs and higher cal intake. your damn right about the ass breath, my girlfriend said it smells like rotten friut mixed with nail polish remover. gotta use the gum...but some should be careful, aspartame can inhibit ketosis in some people. listen to big dawg, he knows his low carbing. styles IP: Logged
mr bod Amateur Bodybuilder (Total posts: 49)	posted January 29, 2000 04:42 PM fantasitic stuff --funny thing is that i surfed right into this exact web site last night big dawg , on the muscle mag postings..once i found it i couldn't stop reading..i started this whole thing off the atkins book and is is so relieving to find bodybuilders that understand the diet vs a fat doctor..and styles the every other week occurred to me . i was thinking i would rather be in the ketosis for longer to increase the fat burn since it will be tues night or wed morning before i hit it since i don't have any pharm access not at this point anyway. do you guys have any ideas on that and do you guys feel that mct oil from parrillo will help if it allows the body to release ketones??? i really apprieciate how open you guys have been with your experiences. thks IP: Logged
styles Amateur Bodybuilder (Total posts: 73)	posted January 29, 2000 06:56 PM no problem. yes i like the two week thing alot. if you want to get into ketosis faster, take chromium. it depletes glucose, also try caffiene or some other dihuretic. iv been on the diet for 4 days and iv lost about 2 lbs so far so i figure i should be good in about a month and a half to 2 months. styles IP: Logged
quenepo Pro Bodybuilder (Total posts: 202)	posted January 29, 2000 08:42 PM ////BUmp//// quenepo IP: Logged
BIGDAWG205 Amateur Bodybuilder (Total posts: 29)	posted January 29, 2000 11:32 PM There is nothing wrong with staying in ketosis longer. the only reason i dont like doing it is because i like to pump my muscles back up on the weekends. If you are concerned primarily with weight loss, then by all means stay in keto longer! you must play with your diet and find out what works for you.. some cant drink diet sodas and stay in ketosis, i can. its different for everyone! I wrote that post to give an example of the thought process that i go through when setting up my diet. I have gotten tons of mail asking how to do it, or just questions on the diet. I wanted to answer them all in a forum so others can see as well. thanks for the positive feedback guys. good luck! IP: Logged

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