Discussion
Specifically, for fat loss while weight training.
An introduction to the subject here: click and more detail here: click.
Thanks to another thread or two I've decided to give it a try.
I just wondered if anyone here has any tips or advice to pass on?
Any experiences gratefully received.
An introduction to the subject here: click and more detail here: click.
Thanks to another thread or two I've decided to give it a try.
I just wondered if anyone here has any tips or advice to pass on?
Any experiences gratefully received.
Edited by LordGrover on Sunday 15th January 18:33
If you're going to do it, try and keep calories the same as you currently consume.. I'm only asking this to settle an argument :P
No other advice than maybe have a big bowl of fiber in the morning. Lol.
Also here's a community that might help you with specific questions: http://www.reddit.com/r/keto
Warning, they'll be zealous about keto.
No other advice than maybe have a big bowl of fiber in the morning. Lol.
Also here's a community that might help you with specific questions: http://www.reddit.com/r/keto
Warning, they'll be zealous about keto.
As usual, I'm probably over thinking/over complicating things, but I have a query or two.
1. According to the advice I've read, TKD (targeted keto diet) suggests 25-50g carbs pre & post workout. The suggested carb intake for my lbm, tdee, etc is 33 grammes. Do I exceed the target, split it equally before and after, opt for the bulk before/after and balance the other or something else?
2. I've seen conflicting advice re complex carbs; some say fibrous should be INCLUDED in the diet but NOT included in the carb count as our bodies are unable to extract much from them.
1. According to the advice I've read, TKD (targeted keto diet) suggests 25-50g carbs pre & post workout. The suggested carb intake for my lbm, tdee, etc is 33 grammes. Do I exceed the target, split it equally before and after, opt for the bulk before/after and balance the other or something else?
2. I've seen conflicting advice re complex carbs; some say fibrous should be INCLUDED in the diet but NOT included in the carb count as our bodies are unable to extract much from them.
To be honest, I didn't do 1 or 2.
What I did was remove all carbs for two weeks with the idea of re-introducing carbs like the above however what I found was I didn't need them, all I did was to take a vitamin supplement and I had no problems whatsoever.
Everyone is a little different but I didn't have to worry too much personally. I used Keto sticks to check see if I was in Keto and I was then I kept it going for about 4 months with no issues at all. I only stopped as I went on holiday with the girlfriend and I wanted to kick back. Then when I got back and ever since I've just stayed low carb.
Also you probably realise this already, everyone has different limits of how many carbs they can take before going into keto.
I've seen some research that states very low carb i.e. boarding keto works just as well and that is where I am most of the time.
What I did was remove all carbs for two weeks with the idea of re-introducing carbs like the above however what I found was I didn't need them, all I did was to take a vitamin supplement and I had no problems whatsoever.
Everyone is a little different but I didn't have to worry too much personally. I used Keto sticks to check see if I was in Keto and I was then I kept it going for about 4 months with no issues at all. I only stopped as I went on holiday with the girlfriend and I wanted to kick back. Then when I got back and ever since I've just stayed low carb.
Also you probably realise this already, everyone has different limits of how many carbs they can take before going into keto.
I've seen some research that states very low carb i.e. boarding keto works just as well and that is where I am most of the time.
LordGrover said:
Thanks.
From what I've gleaned elsewhere, I get the impression your 'steady state' is along the lines here: click.
Yes thats very similar. From what I've gleaned elsewhere, I get the impression your 'steady state' is along the lines here: click.
I've thought about going back into keto but what I have found is I personally don't need to if I go low carb with a cheat day the fat flies off me although with keto progress speed is increased again.
I sometimes straddle both just because it suits me and I now know enough about my body to be able to manipulate it at will. Like over christmas I really let go and ballooned but I'm not worried since I can easily remove it again.
I do advocate everyone spend at least a year trying things for several months at a time to see how their bodies best respond to different approaches in diet and training.
OK - lot's of direct practical experience of this and similar. Occasionally have deliberately aimed to get into ketosis, other times it's happened during an eating cycle due to the level of carbs etc. I've eaten.
If I needed to cut weight fast I would definitely aim for this. It does work and has been far better for me in terms of weight loss than any simple 'calorie control' or deficit diet, esp. if I wanted to keep strength and muscle there, or even growing at the time. No coincidence it's so similar in approach and certainly effect to the pre contest diets of bodybuilders and boxers needing to shed weight for decades, even before the science was well known.
Advantages are that:
it's pretty simple and straightforward to do; food types to eat or not easy to identify
that once you get used to it / if you can stick to it you can eat more than you might think, won't get hungry/cravings/crashes as often as if eating a higher % of carbs but cutting calories
can keep protein levels adequately up to help with training
tends to make you feel better because you are cutting back on the refined sugars, empty calories, junk food, excess carbs that are said to make one feel sluggish (it's amazing how so many people think you need lots of carbs for energy etc. - you don't; c.60g a day for the brain to run well is sometimes quoted + adding fast acting carbs to protein straight after training is helpful/the right time for these) esp. if having adequate amounts of green veg./salad etc.
Disadvantages are:
it can get boring!
You need to live near a toilet. I pee almost half hourly when really on it + several times a night so sleep can be disrupted.
I get a stinky acetone type smell in my pee and even my breath. Not good - buy lots of mints that don't contain carbs!
If I needed to cut weight fast I would definitely aim for this. It does work and has been far better for me in terms of weight loss than any simple 'calorie control' or deficit diet, esp. if I wanted to keep strength and muscle there, or even growing at the time. No coincidence it's so similar in approach and certainly effect to the pre contest diets of bodybuilders and boxers needing to shed weight for decades, even before the science was well known.
Advantages are that:
it's pretty simple and straightforward to do; food types to eat or not easy to identify
that once you get used to it / if you can stick to it you can eat more than you might think, won't get hungry/cravings/crashes as often as if eating a higher % of carbs but cutting calories
can keep protein levels adequately up to help with training
tends to make you feel better because you are cutting back on the refined sugars, empty calories, junk food, excess carbs that are said to make one feel sluggish (it's amazing how so many people think you need lots of carbs for energy etc. - you don't; c.60g a day for the brain to run well is sometimes quoted + adding fast acting carbs to protein straight after training is helpful/the right time for these) esp. if having adequate amounts of green veg./salad etc.
Disadvantages are:
it can get boring!
You need to live near a toilet. I pee almost half hourly when really on it + several times a night so sleep can be disrupted.
I get a stinky acetone type smell in my pee and even my breath. Not good - buy lots of mints that don't contain carbs!
Edited by Lost_BMW on Sunday 15th January 21:41
Re. energy, for me I reckon my perceived energy is often down to over work, poor sleep patterns etc. and that I sometimes blame (or excuse a lazy session) on low carbs.
Overall, once cleared of other worries, I think I probably have higher levels when on a low carb/keto diet, like during the summer holiday when I trained twice a day most days on v. little carbohydrate and lost 2 stone+.
Overall, once cleared of other worries, I think I probably have higher levels when on a low carb/keto diet, like during the summer holiday when I trained twice a day most days on v. little carbohydrate and lost 2 stone+.
I'd recommend reading some of John Keifer's articles.
Here's a good intro with an outline of what to do:
http://musclepharm.com/secret-carb-back-loading
not really done keto diets but have followed Lyle mcdonald low carb diet a few times .
Currently doing a cycle of it just now , two weeks ago was 78kgs , now at 76.4kgs
Train full body 3x week and long dog walks as "cardio"
Upsides
good for loosing fat and easy to follow , good strength increases and much better definition of muscles whilst training
Downsides
As stated before you pee all the time , can back you up - may slow down some folks digestion
The bad taste in the mouth , i chomp packs of tic tacs which is not good
No sweet stuff , always had a sweet tooth and find it hard to leave biscuits alone !
No pizza or pasta !
So looking forward to carb day on sat !
Currently doing a cycle of it just now , two weeks ago was 78kgs , now at 76.4kgs
Train full body 3x week and long dog walks as "cardio"
Upsides
good for loosing fat and easy to follow , good strength increases and much better definition of muscles whilst training
Downsides
As stated before you pee all the time , can back you up - may slow down some folks digestion
The bad taste in the mouth , i chomp packs of tic tacs which is not good
No sweet stuff , always had a sweet tooth and find it hard to leave biscuits alone !
No pizza or pasta !
So looking forward to carb day on sat !
It's a training night, so I've just eaten 2 chocolate eclairs after my dinner...
...and I bought a pack of caramel digestives to enjoy.
Aiming to get around 200-250g carbs down tonight. The digestives are 15g a piece, so on top of my dinner, it shouldnt be too hard...
To say this is strangest diet I've ever followed is somewhat of an understatement.
/off to get the icecream.
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