ketosis

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posted by AMERFOOTBALL

Im thinking of trying a ketosis diet to drop some fat before i go on vacation. I don't want to sacrifice muscle though. My question is, Is it still ok to eat carbs PWO? or do i just cut them out completely. My training is a MWF split with cardio on T TH Sat Sun. I was also thinking of doing the 5 day keto 1 day carb load day. Any help or links are appreciated! Thanks bros...

posted by estray

Ive done atkins alot and ive found as long as you dont starve yourself, you wont lose muscle. Ive also found that i can go no carb on m-th and eat carbs on f,s,sun and i still lose the same amount of weight as if i had ate no carbs all week.

posted by cosmic-dust

I'm starting a diet tomorrow which will lead me into a state of ketosis, I'll start with no more than 100g carbs a day and the carbs will only be eaten for breakfast and for workouts (maybe even a bit more on leg days). My fats will be all omega-3 from both diet and fish oil tabs while protein intake will be as high as it can be without having too much depending on my weight. I think im going to do 5 days days then leave the weekend to carb loading so im in and out of ketosis. The hardest part is finding new foods without getting bored of the same old.

posted by Enickma

Good luck guys. It has worked very well for me and I highly recommend the CKD based on what it's done for me.

Most people recommend 30 or less carbs per day to get into ketosis and to stay there. 100 per day may keep you from switching over and just make you feel like shit all the time. As long as your body is running off of glucose as it's primary fuel, any caloric deficit you maintain will involve some sort of muscle breakdown via glucogenisis. So actually eating 100 grams of carbs per day could keep you in glucose mode longer and actually cause muscle loss. If you're going to go the keto route you want to get in as quick as possible specifically for muscle preservation purposes, and the best way to do that is by limiting carbs as much as possible.

If you guys have never done this before prepare to feel like complete shit until your body switches over to ketones for fuel. Many folks subscribe to the idea that most of your body's organs are running off of ketones as soon as you're seeing ketone bodies in urine, except for the brain, which can take up to 2 weeks to switch from glucose to ketones. This leaves you feeling fuzzy, irritable, weak, tired...etc. Once your brain switches over you'll actually feel better than ever.. at least I did. Just be ready for a bit of a hump to get over on the way.

Also, as far as the lifting goes, from my experience, throughout the week when you're glycogen depleted and in ketosis, you just don't have the right kind of steam for weight training. As well as not having the proper nutrients and glycogen for muscle recovery post workout. On the ketosis part of the CKD your goal is to burn fat. With that in mind I'd recommend switching your routines to accomodate these goals. Move your cardio to being spread out over the weekdays, as a matter of fact, starting the first day of your depletion after your carb load with cardio is a great way to deplete glycogen quickly thus getting into ketosis all the quicker as well, then do a single full body, balls out workout right when you're ready to cycle into your weekend carb load. That's right, I just suggested that your lift once per week...lol. I know that sounds crazy and hey, maybe it wouldn't work for you. I'm just sharing what's working for me. It seems like after being glycogen depleted for 5 days and then worked really hard, your muscles are shocked and in an optimal state for nutrient uptake. Being in ketosis promotes higher test production, as well as being much more muscle sparing than a typical cutting diet. Do you really want links cause I've got about a million, but I'd assume if you're going to try this then you've already done your DD and have most of them right??..lol.

posted by cosmic-dust

Great post Enickma, thanks for the advice im very interested in this.

posted by canibalistic_js

Honestly, I really don't think ketosis is necessary to diet. Your training suffers, you feel terrible, and it’s hard on your body. I recommend carbs cycling which is much different than ketosis but you will get the same results. The best thing to do in cutting is to find what your maintenance caloric requirements and drop calories and keep your protein high and cycle your carbs. 3 days starchy (brown rice, sweet potatoes), 3 days fibrous carbs (veggies, and 1 days off. After a few weeks you will drop weight but you have to always be at a calorie deficit. Are you running anything? Ketosis diet is not necessary and if your not training whats the point I did it about a year ago and got moderate results but I got better results with actual dieting. I explained it a little more here.

http://www.bbforums.com/showthread.php?t=7125

posted by AMERFOOTBALL

i think ill give your approach a try cani. I like lifting and I have two football games left (regional championship, then national) Im not running anything BESIDES ECA and diet consists of under 100 grams carbs per day with 300+ protein right now. totals are around 2300 cals. Cycle not planned until spring and it will be prop and tren.

posted by cosmic-dust

I was under the impression that a keto diet is a quick process to lose fat at a good rate.. the only reason i wouldnt be doing a normal low carb diet is because im not the person to count calories and alot of it is trial and error to find out what will work best. I will most likely do it next year but ive let my bodyfat slip a bit out of control over winter im now 17% so ill give it a go and see how it feels. I saved your post cani from the other thread for future guidance.

posted by Enickma

It is a fast way to effectively lose alot of fat. But it is not the only way. It's what I prefer, but it's not for everybody. As a matter of fact for someone with the wrong kind of diabetes it could be fatal. It WILL compramise your lifting on your keto days. But IMO there's something very nice about eating steaks and sausage and hamburger all day and still losing fat. It also came in very handy for me cause I was starting to plateau on the normal carb diet caloric deficit as canibal was talking about above. I personally seem to preserve muscle better on a ketogenic diet than I do on a regular cutting diet. If you're going to try it just make sure you get all the facts first.

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