Posted: 3/22/2016 2:10:14 PM EDT
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So I've made it about 14 months into my lifting/gym/fitness or whatever you wanna call it journey. My whole motivation is to be better at the outdoor sports I love such as hunting and kayaking.
I've lost about 50lbs, lifting more than I ever thought possible and doing things such as deadlifting and squatting that I had no idea I could do. It's been a BLAST. I think I'm pretty much addicted. Typical day of Macros looks something like this: 33 yo/ 6 ft / 265LB Carbs 80-100 Fats 100-125 Protein 200-225 Total Cals 2300 or so (I'm not extremely strict here, but working on being more so) I've made some great progress but I really want to work on burning Fat. I've heard many of you speak of Keto as a great way to do precisely that. I don't plan on making it a permanent thing but would jumping on a Keto diet for a while help with the Fat loss goal? Will gym performance be compromised? I've looked around at http://www.ruled.me/guide-keto-diet/ for a bit and read up some on the general strategy. Can you all point me in the right direction? |
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To get in keto it's best to eat as few carbs as possible when starting out. If this is your first time it's going to suck for a few days like you have the flu. After that your body will adapt and you can eat more carbs but you still need to stay around 40 net carbs or less. Net carbs is carbs minus fiber.
If you are in keto you will have plenty of energy when you eat fat. Your endurance may suffer though. The more your body adapts to it the more endurance you will have. If you eat too much protein and not enough fat your body will use protein for energy and knock you out of ketosis. This is very bad. Processed sugar is the worst thing you can eat. It will knock you out of keto and cause your body to start storing fat again. Keto is great for losing fat though. I'm down 28#s since the day after Christmas and have maintained most of my strength. Look up carb night and targeted keto diet for extra info. |
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What I e found really works for me is 10 days 30g carbs or less. Then have carbs with lunch and dinner after your workout. Then go back to 30g carbs or less and do a carb refeed every 7 days therafeter. More flexible than a straight keto diet, and as long as you don't go hog wild on your refeeds you will jump right back into keto very quickly. Once you get rolling you can plan your refeed days for days you go out win friends to dinner and not be the diet guy all the time
ETA just saw the guy above me recomended carbnite. This is what my diet is based off of but I try to be more reasonable with my carb days than the author suggests. It's ok if you go crazy every now and then but I've found it to be much more benficial to eat healthier carbs on the refeds and try to avoid refined sugar |
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I tried keto and did loose weight. I lost about 15lbs in 5 weeks. I also couldn't bench my body weight anymore(240), couldn't go longer than 10min on the elliptical, and was mentally and physically exhausted. I am now 232lbs and hit 315x3 on bench on Wednesday. My carbs are right at 80 grams on every day but leg day. Leg days I like my carbs so I don't get light headed.
Ymmv and everyone is different |
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I tried keto and did loose weight. I lost about 15lbs in 5 weeks. I also couldn't bench my body weight anymore(240), couldn't go longer than 10min on the elliptical, and was mentally and physically exhausted. I am now 232lbs and hit 315x3 on bench on Wednesday. My carbs are right at 80 grams on every day but leg day. Leg days I like my carbs so I don't get light headed. Ymmv and everyone is different Weird I don't have any of those problems. I think I am adapted though. |
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Weird I don't have any of those problems. I think I am adapted though. Quoted:
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I tried keto and did loose weight. I lost about 15lbs in 5 weeks. I also couldn't bench my body weight anymore(240), couldn't go longer than 10min on the elliptical, and was mentally and physically exhausted. I am now 232lbs and hit 315x3 on bench on Wednesday. My carbs are right at 80 grams on every day but leg day. Leg days I like my carbs so I don't get light headed. Ymmv and everyone is different Weird I don't have any of those problems. I think I am adapted though. I dont know what was going on. I upped the protein and fats way up for the energy and I still felt like shit. I tried just a few more carbs and felt tremendously better within just a few hours. Now just FYI, my carbs are potatoes, oats, rice, veggies and fruits. I try my best to stay away from breads and all processed carbs. I did enjoy a hand full of rice crispy treats yesterday though. Jesus would have wanted it. 
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I dont know what was going on. I upped the protein and fats way up for the energy and I still felt like shit. I tried just a few more carbs and felt tremendously better within just a few hours. Now just FYI, my carbs are potatoes, oats, rice, veggies and fruits. I try my best to stay away from breads and all processed carbs. I did enjoy a hand full of rice crispy treats yesterday though. Jesus would have wanted it. Quoted:
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I tried keto and did loose weight. I lost about 15lbs in 5 weeks. I also couldn't bench my body weight anymore(240), couldn't go longer than 10min on the elliptical, and was mentally and physically exhausted. I am now 232lbs and hit 315x3 on bench on Wednesday. My carbs are right at 80 grams on every day but leg day. Leg days I like my carbs so I don't get light headed. Ymmv and everyone is different Weird I don't have any of those problems. I think I am adapted though. I dont know what was going on. I upped the protein and fats way up for the energy and I still felt like shit. I tried just a few more carbs and felt tremendously better within just a few hours. Now just FYI, my carbs are potatoes, oats, rice, veggies and fruits. I try my best to stay away from breads and all processed carbs. I did enjoy a hand full of rice crispy treats yesterday though. Jesus would have wanted it. Maybe too much protein. |
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Maybe too much protein. Quoted:
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I tried keto and did loose weight. I lost about 15lbs in 5 weeks. I also couldn't bench my body weight anymore(240), couldn't go longer than 10min on the elliptical, and was mentally and physically exhausted. I am now 232lbs and hit 315x3 on bench on Wednesday. My carbs are right at 80 grams on every day but leg day. Leg days I like my carbs so I don't get light headed. Ymmv and everyone is different Weird I don't have any of those problems. I think I am adapted though. I dont know what was going on. I upped the protein and fats way up for the energy and I still felt like shit. I tried just a few more carbs and felt tremendously better within just a few hours. Now just FYI, my carbs are potatoes, oats, rice, veggies and fruits. I try my best to stay away from breads and all processed carbs. I did enjoy a hand full of rice crispy treats yesterday though. Jesus would have wanted it. Maybe too much protein. Too much protein and not enough fat. Needs to increase the fat consumption. |
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I dont know what was going on. I upped the protein and fats way up for the energy and I still felt like shit. I tried just a few more carbs and felt tremendously better within just a few hours. Now just FYI, my carbs are potatoes, oats, rice, veggies and fruits. I try my best to stay away from breads and all processed carbs. I did enjoy a hand full of rice crispy treats yesterday though. Jesus would have wanted it. Quoted:
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I tried keto and did loose weight. I lost about 15lbs in 5 weeks. I also couldn't bench my body weight anymore(240), couldn't go longer than 10min on the elliptical, and was mentally and physically exhausted. I am now 232lbs and hit 315x3 on bench on Wednesday. My carbs are right at 80 grams on every day but leg day. Leg days I like my carbs so I don't get light headed. Ymmv and everyone is different Weird I don't have any of those problems. I think I am adapted though. I dont know what was going on. I upped the protein and fats way up for the energy and I still felt like shit. I tried just a few more carbs and felt tremendously better within just a few hours. Now just FYI, my carbs are potatoes, oats, rice, veggies and fruits. I try my best to stay away from breads and all processed carbs. I did enjoy a hand full of rice crispy treats yesterday though. Jesus would have wanted it. Do you have any stats written down, in terms of # of kcal, and what your macros were each day? Along with your roughly what your body size/composition is |
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Too much protein and not enough fat. Needs to increase the fat consumption. Eh, IDK on this. If someone has plenty of body fat (let's say a male at 15%+ for example), as long as their carbs are restricted, the body should burn body fat for fuel. I remember seeing something in one of Volek or Phinney's lectures a while back that explained that someone who is overweight and just beginning to restrict carbs (and calories) to cut weight may have macros that look like 10% carb, 40% protein, and 50% fat because the body will utilize body fat as needed. Now as that person's BF% drops, the dietary fat requirement goes up as a function of increasing the amount of calories eaten, ie, you may still eat the same amount of protein and carbs in terms of grams, but now they make up 5% and 30% of the diet. I'm moving towards the camp that most issues with keto are a) not adapting for long enough before giving up and b) improper micronutrient supplementing (electrolytes, b vitamins, d, etc..) as opposed to not enough dietary fat. Especially for those above 15% BF. |
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If you're going Keto it doesn't matter what your BF% is -- 1g fat for each 1g protein. Shoot for zero carbs/day (you'll pick up trace carbs anyway)
If you're trying to get better results by lowering the ratio of fat intake to protein/carbs then you're doing it wrong and will feel like shit (head/body aches), won't have any energy, you're muscles will be weak, recovery will be hampered and your progress will be lackluster. Most people that struggle with Keto diets are bc they can't wrap their head around having to eat fat to burn fat. Eat more fats, yes really. Eggs, mayo, avacados, cheese, etc... These high fat foods will become staples in your diet. Try making this change for two weeks and you'll come back singing praises of the wisdom I've bestowed here |
| I did straight keto and felt like shit after awhile. Some people can do keto indefinitely with no loss of performance or energy. Carb nite was the best solution for me. Most metabolic hormones are regulated by insulin. That periodic insulin spike keeps your metabolism up. |
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I did straight keto and felt like shit after awhile. Some people can do keto indefinitely with no loss of performance or energy. Carb nite was the best solution for me. Most metabolic hormones are regulated by insulin. That periodic insulin spike keeps your metabolism up. I have good energy doing strait keto. But if I do a carb night I crush the next day's workout. |
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Doing Keto with a periodic refeed is pretty solid for fat burning and staying sane.
I college I was lifting heavy and doing Keto and on my every two week refeed, my girl and I hit Olive Garden. I ended up crushing a whol plate of pasta, 2.5 bowls salad, 12 breadsticks and at least two pitchers of tea. It's amazing how your body just absorbs all those carbs and it goes right into muscle glycogen. Workout the next day was sick. 
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