Thread: Few Keto Questions

Hi Guys,

Line time Luker, 2nd time poster :)

Anyways I am going to give Keto a crack to see if I am keep to a strick diet. Been training for well over 10 years, and now decide to harden up diet.

I am going to follow Dave Palumbo's plan.

1st Question: Do things like fat burners help or have a negative impact in Keto Diets?

2nd Question: I assume I stop using Creatine due to its high Carb Source

3rd Question. The Carb up meal, what type of meal should I be looking at,

Also have got the KetoStix on the way also to assist.

Any help from the gurus would be awesome.

Cheers,

bro just quick word of advice make sure u eat every couple of hours i found out the hard way seriously man, one day in about the 6th week into me doing the keto i was in town with my mum and i didnt eat for like 5-6 hours i was near the verge of passing out n needing hospitalisation my body was weak i was severly dehydrated and i was sleeping while i was talking. other than that it works really well for gettin rid of body fat o and make sure u have ur one day a week for carbs as i didnt do that either cause it was my first time doing it and without carbs ur body just shuts down.

Originally Posted by earwig

Hi Guys,

Line time Luker, 2nd time poster :)

Anyways I am going to give Keto a crack to see if I am keep to a strick diet. Been training for well over 10 years, and now decide to harden up diet.

I am going to follow Dave Palumbo's plan.

1st Question: Do things like fat burners help or have a negative impact in Keto Diets?

2nd Question: I assume I stop using Creatine due to its high Carb Source

3rd Question. The Carb up meal, what type of meal should I be looking at,

Also have got the KetoStix on the way also to assist.

Any help from the gurus would be awesome.

Cheers,

Rightio heaps and heaps of info on here for you but a few quick answers to your questions are as follows:
Q1. Fat burners can be of assistance, not so much for their "fat burning" effect, but purely for the caffeine in them which I've come to rely on during this type of diet.
Q2. No reason to stop taking creatine, just dont go chasing it with orange juice or the like. Creatine does force you to hold onto water however.
Q3. In terms of carbing up (re-feeding) its generally done over a period of anywhere between 12-36 hours depending. Generally, you'll have a final depletion workout then lay into hi GI simple carbs for the first phase then move onto lower GI carbs.

Hope this has been of some help but if you do a search on here you'll find more extensive information. Franco the Bat is ketoing at the moment and has a very sound plan layed out, refer to his thread.
Cheers

Originally Posted by dohes1984

Rightio heaps and heaps of info on here for you but a few quick answers to your questions are as follows:
Q1. Fat burners can be of assistance, not so much for their "fat burning" effect, but purely for the caffeine in them which I've come to rely on during this type of diet.
Q2. No reason to stop taking creatine, just dont go chasing it with orange juice or the like. Creatine does force you to hold onto water however.
Q3. In terms of carbing up (re-feeding) its generally done over a period of anywhere between 12-36 hours depending. Generally, you'll have a final depletion workout then lay into hi GI simple carbs for the first phase then move onto lower GI carbs.

Hope this has been of some help but if you do a search on here you'll find more extensive information. Franco the Bat is ketoing at the moment and has a very sound plan layed out, refer to his thread.
Cheers

Hey thanks for the awesome update, this is why I love size matters.

In terms of the carbing up, has anyone got a sample diet for this, and I assume you conduct this every week at the same time, ie: Workouts Mon - Frid (Keto based), Weekend carb up? Am I on the right track?

Originally Posted by earwig

Hey thanks for the awesome update, this is why I love size matters.

In terms of the carbing up, has anyone got a sample diet for this, and I assume you conduct this every week at the same time, ie: Workouts Mon - Frid (Keto based), Weekend carb up? Am I on the right track?

Earwig,
as Dohes said, I'm into my fifth week of doing the UD2 Keto diet. The carb-up has to be high in protein and carbs & low in fat; as opposed to what you're doing 6 days a week - high protein & fat; low or zero carbs. And again, as Dohes has correctly stated, you start out with high GI carbs, then move on to low GI. This could be having a shake with dextrose or a bunch of grapes etc..

For the second phase, I typically use pasta & rice as my primary carb sources; I also add oats & bananas. I have pasta, tuna & broccoli a couple of times, as well as sushi and my faithful shake - consisting of 1 cup oats, 1 banana, 1 egg yolk, six egg whites, 30g of Whey, and a tray of ice all blended.

I have been limiting my carb-up period to 12 hours. You don't want to be out of ketosis for too long; otherwise it takes up to 4 days to get back in. The rationale behind the carb-up is to replenish glycogen for the following week's workouts. Post up your diet and we'll give you some feedback.
cheers,
Franco

Originally Posted by Franco the Bat

Earwig,
as Dohes said, I'm into my fifth week of doing the UD2 Keto diet. The carb-up has to be high in protein and carbs & low in fat; as opposed to what you're doing 6 days a week - high protein & fat; low or zero carbs. And again, as Dohes has correctly stated, you start out with high GI carbs, then move on to low GI. This could be having a shake with dextrose or a bunch of grapes etc..

For the second phase, I typically use pasta & rice as my primary carb sources; I also add oats & bananas. I have pasta, tuna & broccoli a couple of times, as well as sushi and my faithful shake - consisting of 1 cup oats, 1 banana, 1 egg yolk, six egg whites, 30g of Whey, and a tray of ice all blended.

I have been limiting my carb-up period to 12 hours. You don't want to be out of ketosis for too long; otherwise it takes up to 4 days to get back in. The rationale behind the carb-up is to replenish glycogen for the following week's workouts. Post up your diet and we'll give you some feedback.
cheers,
Franco

Hey Franco,


Here are some details of what I am doing, 1st week, but not strict as I have been in NZ for a few days.

Age: 34
Height: 6ft 4
Weight: 105Kgs
BF%: Not Sure but suspcect ~15-20%
Training : Similar to MAX-OT Principals.

So i plan my day around this.

Cardio - 20Mins Low Intensity
Meal 1 - 5-6 Omega3 Eggs
Meal 2 - Protein Shake - 1Tbs Natural Peanut Butter
Meal 3 - Chicken Breast and 1/2 Cup Almonds + Green Salad/Various Vegetables
Meal 4 - Tuna - John West (Lemon and Cracked Pepper) with Tlbs Olive Oil
Main Weights Workout
Meal 5 - Lean Meat - Green Salad + Tbls Olive Oil
Meal 6 - Protein Shake - 1TBs Natural Peant Butter


Also taking Fish Oil and Multi-Vitamine in the morning

Using just Protein and HydroxyCut Hardcore.

Let me know if I am heading down the right track.

Thanks for the assistance.

Earwig,
Your diet looks good. The only thing I would do is work out the macro breakdown; i.e. precisely how much protein, fats & carbs I'm consuming on a daily basis.
Cheers,
Franco

Originally Posted by Franco the Bat

Earwig,
Your diet looks good. The only thing I would do is work out the macro breakdown; i.e. precisely how much protein, fats & carbs I'm consuming on a daily basis.
Cheers,
Franco

Well I tried ny first ketotix today about 30 mins after dinner and it showed no change in color. I guess my large sunday may have affected me. I guess I will keep trying for a few days to see if I can get back into the right mode

How long should it take to get rid of all the carbs before I start to burn fat?


Cheers

Originally Posted by earwig

Well I tried ny first ketotix today about 30 mins after dinner and it showed no change in color. I guess my large sunday may have affected me. I guess I will keep trying for a few days to see if I can get back into the right mode

How long should it take to get rid of all the carbs before I start to burn fat?


Cheers

The time it takes to get into keto varies from person to person.
It took me about 4 days when I commenced; after a couple of weeks on the diet I was back in ketosis about 36 hours after the carb load.

Originally Posted by Franco the Bat

The time it takes to get into keto varies from person to person.
It took me about 4 days when I commenced; after a couple of weeks on the diet I was back in ketosis about 36 hours after the carb load.

Hey Guys,

2nd week of Keto, howvere first week using KetoStix, and I am seeing no change in color what so ever. I have been pretty good with diet, however maybe I am still consuming carbs somewhere, but I though less than 20g per day is acceptable?

I have lost 3Kgs since I started, but according to the test I am not in Keto. I do it the same time ever night about 10mins after dinner. I would expect to see a change in color.

Any ideas?

Earwig,
I'd test first thing in the morning before any food. Based on your weight loss, which by the way is excellent progress, I wouldn't worry too much. I'd say you'll see colour changes soon.
Are you waiting 15 seconds after dunking the stix in the urine?

Guys just something I have heard also about the keto sticks....

Is you can actually not show any colour on the sticks yet still be in ketosis. The sticks register 'excess' ketones that your body excretes. Earwig your body just may be efficient at utilising all the ketones and therefore not showing any excess.

Having said that though - Franco is spot on - do the test first thing in the morning as your best indicator. And he also mentioned to really get a clear macro breakdown on fats/proteins/carbs.

IMO thats the only downside of keto (coz I loved the food) - was that you have to hit your macros spot on to make sure your metabolism hits ketosis.

Originally Posted by cmjk

Guys just something I have heard also about the keto sticks....

Is you can actually not show any colour on the sticks yet still be in ketosis. The sticks register 'excess' ketones that your body excretes. Earwig your body just may be efficient at utilising all the ketones and therefore not showing any excess.

Having said that though - Franco is spot on - do the test first thing in the morning as your best indicator. And he also mentioned to really get a clear macro breakdown on fats/proteins/carbs.

IMO thats the only downside of keto (coz I loved the food) - was that you have to hit your macros spot on to make sure your metabolism hits ketosis.

Guys thanks for the info, I am seeing the bad taste in mouth come back especially today so I will run a Keto test in the morning. Its been hard, I am so much a candy freak, but it will be the first time under 100Kgs in 7 years,

May even start to see a six pack form, long way off but least I see progress

Originally Posted by earwig

Guys thanks for the info, I am seeing the bad taste in mouth come back especially today so I will run a Keto test in the morning. Its been hard, I am so much a candy freak, but it will be the first time under 100Kgs in 7 years,

May even start to see a six pack form, long way off but least I see progress

That's great motivation Earwig. I'm wanting to get under 90kgs and subsequently 10% bodyfat - that's my motivation.
cheers,
Franco

Hey Franco how'd the re-feed go? On a side note, I began a CKD on Monday and had a hiccup (by mistake) on Thursday night. I bought a 2 litre bottle of sugar-free lemonade (yes i know i shouldn't be drinking it anyway) and throughout thursday night i'm sucking it back like there's no tomorrow because I couldn't believe how good it tasted (I'd soon find out why). Anyway time for morning HIIT cardio on friday and I was surprised how much energy I had and how intense I was able to work as usually by Friday my cardio is struggling somewhat. Around lunchtime friday I go to finish off the bottle of 'sugar free' lemonade and to my horror I notice that instead of reading 0g sugar per 100ml, it read 11.3g of sugar per 100ml, yep i'd accidently bought normal lemonade. I was mortified.
Needless to say I skipped the re-feed last night but am contemplating whether or not to do a 12hr re-feed this arvo. Thoughts?