Thread: Keto Update

OK,
Into my 4th day doing Keto and the sticks are reading +, which I'm very happy about.
Haven't had any carb cravings and training has been good.
I'm doing this by the book; no changes, pretty much I've been following Dava's sample diet - using a roo, chicken breast, salmon, lamb leg steaks, eggs/egg whites, cheese and WPI and WPC as my protein sources.
Broccoli and green beans as carb sources.
Natural peanut butter, blanched almonds, Flax & Fish oil as fats; as well as the fat from the protein sources and cheese.
Thanks to Skeggsy and Dava for valubale information.
cheers,
Franco

no wrrys mate, good luck with it and keep us updated..

If you really stuggle with energy look into mct's

Hey franco, have you posted your diet up anywhere, or is that info from DAVA and Skegsy in another thread...
I'm just starting to learn up a bit more on keto, i've never tried it before and keen to give it a go...

Hey Scotty,
Haven't posted it. It's almost the same as Dava's (CKD) except where Dava has Beef Mince; I've substituted this with:
Roo Fillet
Chicken Breast
Salmon Portion
Lamb leg steak
Round/Topside steak
Turkey
It works out at 70% of calories from fat; 27.5% from protein and the rest from carbs Sunday to Friday morning.
Friday afternoon till Saturday midnight I will be aiming for 70% carbs,
20-25% protein and 5-10% fat.

The only carbs I'm having is green beans/broccoli with a couple of meals.
So without going into the macro breakdown, it looks like this:
Meal 1: 30 g WPC, 1 egg yolk, 6 whites, 2 slices Turkey, 1/2 cup of grated cheese
Preworkout: 20 grams of Bioflex Biocharge with 1 litre of water
Postworkout: 20 g BCAA
1/2 an hour later 30g WPI
Meal 2: 200 g chicken breast, tablespoon of natural peanut butter
Meal 3: 200 g Roo fillet, 1/2 cup almonds, cup of broccoli or green beans
Meal 4: 200 g Tuna, small bowl of lettuce with tablespoon of mayo and tablespoon of Flaxseed Oil
Meal 5: 200 g Roo fillet, cup of broccoli, 30g of cheddar cheese
Meal 6: 200 g Salmon fillet, 1 tablespoon natural peanut butter
Meal 7: 30 WPC with 1 tablespoon Flaxseed oil.
I also have 10 x 1,000mg of fish oil and a multivitamin daily
I'll probably carb load from Friday afternoon till midnight Saturday.
I've structured the workouts basically exactly how Lyle McDonald suggests - with the goal being maximum glycogen depletion by Friday afternoon.
I want to get sub 10% bf Xmas; currently at 14%.
cheers,
Franco

just wondering if you have been regular with that much fish oil

Originally Posted by Skegsy

just wondering if you have been regular with that much fish oil

Good as gold mate; you could still use me as an alarm clock LOL. I'm finding I'm pissing a lot more as I'm drinking 2-3 litres of water a day.

Thanks for that mate, I think I might wait until the new year to give it a try... I don't think i'm quite ready mentally for it just yet...
But again, cheers for the run-down on the diet!

Originally Posted by scott2301

Thanks for that mate, I think I might wait until the new year to give it a try... I don't think i'm quite ready mentally for it just yet...
But again, cheers for the run-down on the diet!

Mate it's only the first few days that are hard. Once you're in ketosis mode you'll find that you're energy levels and mental focus are enhanced.
Check out some of the Keto threads for all the info you need.
Also google search Dave Palumbo and Lyle McDonald.
cheers,
Franco

Hey guys,
Rather than do a log, I thought I'd just update you from time to time with my progress, issues etc...
Since last Sunday I've lost 1.8kgs. I've been in ketosis since Tuesday; I've been checking with the ketostix each morning.
I have to say I'm doing much better than I thought I would in terms of cravings. If you follow the diet to the letter, it's great.
Smashed legs last night and did full body (except legs) today.
Felt strong; I really enjoyed doing the full body - took me an hour.
Anyway, I'm about to carb up. Going to do this for 24 hours then back onto the plan.
You can see the "before" photo of me in my avatar or in the maximum weight gain thread.
By Xmas I hope I can post something showing me sub 10%.
cheers,
Franco

Good to hear you're enjoying it mate. I'm a big advocate for keto because from personal experience it does work. If you stick to the diet you outlined then you'll have no trouble hitting 10% bf and beyond. Keep us updated.

You will loose approx 2kg's of glycogen by wed/thurs if your following the UDL2.0 with a depletion mon-tues.

Then come saturday those 2kg's will return (and then some, its just your body holding water). By wed you will look fantastic again, all water will be stripped.

Its hard to tell progress, when i did it strict, i bloated like a fish EVERY weekend. The weekdays without carbs made me super sensitive to carbs when i did eat them. Hard to see weight loss on the scales, since you would most probably need to weigh yourself every wed or thurs at the same time for accurate measure of progress.

But don't let this deter you. Go for it, work or fail, live and learn :)

Originally Posted by C_T

You will loose approx 2kg's of glycogen by wed/thurs if your following the UDL2.0 with a depletion mon-tues.

Then come saturday those 2kg's will return (and then some, its just your body holding water). By wed you will look fantastic again, all water will be stripped.

Its hard to tell progress, when i did it strict, i bloated like a fish EVERY weekend. The weekdays without carbs made me super sensitive to carbs when i did eat them. Hard to see weight loss on the scales, since you would most probably need to weigh yourself every wed or thurs at the same time for accurate measure of progress.

But don't let this deter you. Go for it, work or fail, live and learn :)

Cheers CT,
What you have described is exactly what has happened.
I started the carb-up yesterday afternoon; jumped on the scales this morning and had put on a kilo and a half.
I'm only doing a 12 hour carb up from Friday afternoon to Saturday morning.
I'm in the right mindset though, so I've got no dramas about doing this for 12 weeks.
It only took me 2 days to get into ketosis last week; hopefully the same will apply after every carb-up.
Franco.

Hey franco are you eating every 2hrs in your carb up period ? I'm mean even waking up for food as per body opus.

Originally Posted by Ripz

Hey franco are you eating every 2hrs in your carb up period ? I'm mean even waking up for food as per body opus.

Hey Ripz,
Yeah, did this last night. I pre-prepared 4 lots of pasta meals with tuna and broccoli.
Had to take a piss a few times during the night and downed them then.
Had sushi & sashimi as my last carb meal until next Friday for meal 2 today.
1st meal was oats, banana, 6 egg whites, WPC and ice in a blender.
Now it's back on the almonds, chicken breast, 'roo and natty peanut butter......mmmmm!

Originally Posted by Franco the Bat

Hey Ripz,
Yeah, did this last night. I pre-prepared 4 lots of pasta meals with tuna and broccoli.
Had to take a piss a few times during the night and downed them then.
Had sushi & sashimi as my last carb meal until next Friday for meal 2 today.
1st meal was oats, banana, 6 egg whites, WPC and ice in a blender.
Now it's back on the almonds, chicken breast, 'roo and natty peanut butter......mmmmm!

Looks like a very clean carb-up mate. I reckon this is where I went wrong the last time I did keto. Oh well its all a learning experience.
Are you doing cardio to help enter ketosis earlier or are you just using your workouts to help deplete glycogen? I'm always unsure as to whether to keep the cardio up during this type of diet regime.