re: PuttaDaForkDown

Here's a copy of an email I usually share with people interested in Keto. I'm not looking to start a debate here about what type of diet meal plan is best. This was best for ME. You can shed the weight via several different methods.

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Cliff notes....very low carb diet. Hard for first few days then gets really easy. Ultimately, calories in vs. calories out matters. However, when you go low carb, your insulin level stabilizes and you don't get hunger cravings. For a given amount of calories, if you eat 2000 calories comprised of high fat, high protein, low carb food, you'll be a lot more full than eating 2000 calories of a high carb, low fat diet.

Link with lots of info I compiled...check the highlighted essentials.
https://tinyurl.com/ketobama


Use Myfitnesspal app or equivalent to log food to get to know carb counts.

Remember when starting off, electrolytes and water are key. I'd aim to drink at least 3 liters of water per day.

Electrolytes:

Sodium: regular table salt, chicken broth
Potassium: Nu-Salt or No-Salt (can find at Rouses)
Sodium/Potassium mix: Lite Salt (can find at Rouses) -- here you can just put 1 teaspoon in a bit of water
Magnesium: Chelated form, Magnesium Glycinate or Magnesium Citrate . Avoid Mag Oxide. Glycinate and Citrate better for absorption. Just take the recommended serving size from the bottle.

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Look up busbeepbeep's posts on here....he is a deep expert in keto and has lost around a hundred lbs. On keto.

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That's awesome..

I trained a girl for 8 months and had her do a competition style keto diet, went from 250 to 145

I love doing keto, but it took me 6 years of trying different keto diets (keeping a journal) to come up with my own personal keto diet that works for my body and gets me where I want to be for a competition

I would be interested in hearing what worked for you

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tips/tricks you can share?

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Not really, it was trial and error

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You stay strict keto or do TKD or CKD or carb refeeds?

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More CKD, 1 cheat meal a week (Friday nights)

The Cyclical Ketogenic Diet (CKD) is typically aimed toward people who are more advanced in terms of exercise. Bodybuilders and athletes are a prime example, since a high volume and intensity is needed in their training to optimize the diet.

Unlike the TKD, where the primary goal is to maintain muscle glycogen at a moderate level, the goal of the CKD is to completely deplete muscle glycogen between the carb loads.

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Should I wait to get to my target weight before I start cycling like that?

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I've always started my cheat meal after being in ketosis anywhere from 1-2 months.. no matter what. my body needs to re-feed and fill out

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LSUweights

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how much deficit do you run and what's your protein target?

I'm 220lbs, ~20%, targeting 1955 cals, 160P, 135F, 25C

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I've always started my cheat meal after being in ketosis anywhere from 1-2 months.. no matter what. my body needs to re-feed and fill out

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I was doing the carb nite thing for a while which is similar in principle to CKD, but after having a few off diet days for Mardi Gras, I'm back on strict SKD (standard ketogenic diet) for at least the duration of lent. Then I'll see how my progress went and how my gym performance is doing to evaluate if I need a refeed.

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Guys, I'm getting lost in all the science.

This isn't easy.

So, a cheat day and a carb day are not the same, I'm gathering.


What are some good carb meals that allow you to recover and then get back into a ketogenic state quickly?