The official KETO DIET THREAD

Carolina Slim

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You didn't carb up at all? I'd have gone crazy without having a cheat day. That was the beauty of the Anabolic Diet. Those weekend carb loads saved a nikka from going nuts during the week.
 
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:wtb: my bad brehs lol...but honestly all I did was eat foods high in fat.


My diet consisted of steaks,bacon,sausage,sour cream,hamburgers n chuck roasts. I avoided all fried foods because of the ache :lolbron:

The protein was basically eggs...yea I kno boring right..but it worked. Because when your body isn't using carbohydrates as it's energy source...what is it gonna do????? That's right tap into ur fat stores and use that as energy.

The initial week I lost 10+ pounds and that was mainly water weight but once I incorporated strength training and cardio in the mix...IT WAS A DONE DEAL.


The weight :dead: and i:merchant: was shocked as fukk..but I ran with it and boiiiiiiii I went from 335 pounds to 225 pounds as of today..all In a year.. Only sad part is I didn't carb up...so my energy level was fukked. It was worth it tho. I'm back on da diet now to drop 30 pounds and then enter a bulking faze.. Because of the loose skin.
 

bigblue99

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:wtb: my bad brehs lol...but honestly all I did was eat foods high in fat.


My diet consisted of steaks,bacon,sausage,sour cream,hamburgers n chuck roasts. I avoided all fried foods because of the ache :lolbron:

The protein was basically eggs...yea I kno boring right..but it worked. Because when your body isn't using carbohydrates as it's energy source...what is it gonna do????? That's right tap into ur fat stores and use that as energy.

The initial week I lost 10+ pounds and that was mainly water weight but once I incorporated strength training and cardio in the mix...IT WAS A DONE DEAL.


The weight :dead: and i:merchant: was shocked as fukk..but I ran with it and boiiiiiiii I went from 335 pounds to 225 pounds as of today..all In a year.. Only sad part is I didn't carb up...so my energy level was fukked. It was worth it tho. I'm back on da diet now to drop 30 pounds and then enter a bulking faze.. Because of the loose skin.
:win: Damn that's no joke
Give me like a 2 day average meal plan
 

diggy

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Do I have to save this thread? Thread starter drop some knowledge for the people. I'll post info tomorrow

Posted from my mobile device using tapatalk2
 

fendi_mane

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This is the GOAT cutting diet, it saves muscle while you lose fat. I lost too much weight when I did this the first time. I went from 250 to 160 at 6'2 and I was waaaay to skinny. Now i'm up to 230 :flabbynsick: and im about to start working out seriously again, I will track my progress in a thread... I'm starting aot the gym tonight but my keto diet went like this:

Breakfast:

4 slices of bacon
4 Cheese eggs
2 tablespoons shots of olive oil (disgusting lol)

Lunch:

A breadless burger (2 patties, cheese, and mayo all wrapped with lettuce)
A packet of raw almonds
Spinach salad

Dinner:
Any meat (no homo) that isn't breaded.
Salad with everything on it
2 tablespoons of olive oil

I would snack with cheddar cheese sticks, pepperoni and almonds. I did a "carb load" on the weekend with whatever the fukk I wanted to eat and I lost all of that weight in 6 months with cardio but I didn't lift weights. It's not exactly the correct way to do it but i'm sure someone will post the correct template.
 

diggy

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This is the best cutting diet, palumbo keto, I started the thread seeking knowledge on it on that trash ass sohh website. I'll post the info If I can get pass the firewalls here.

Probably info I posted---here is some info saved in an email I sent to my friend---If anyone wants the female version I can post it also, works well if the chicks follow it, good to get your lady in shape

The premise of the diet is high protein (about 1- 1 1/2 gram per
pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct
sources of carbs). During this diet, the brain goes into ketosis (it
uses ketone bodies for energy-- fats) and thus the energy requirements
by the body can almost all be supplied by fats (which you'll be taking
in plenty of). The only activity that uses carbs will be the weight
workout which may use 40grams per workout. You will get these 40g
indirectly through the foods you'll be eating. As a backup, the cheat
meal you'll be having once per week will provide a storehouse of
glycogen (glucose) in case of emergency. So, you see, very little
gluconeogenesis in the liver will be occurring. If we keep cortisol
low (by
restricting STIMULANTS) we'll ensure that muscle is spared!

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.

Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber
actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into
ketosis), there can be NO starchy carbs eaten!



For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They
contain virtually NO saturated fat and tons of good OMEGA-3 fats); add
another 4 egg whites to this (they don?t need to be the Omega-3 ones;
you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut
butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut
butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green
salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of
Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4
whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your
brain is using ketone bodies (fats), instead of carbs, for energy. Be
patient.

Many times I'll switch to an alternatiing diet where one day it will
be protein/fat......then another protein/vegetables (very little fat).
The great thing about the body and fat is that ESSENTIAL FATTY ACIDS
can be stored in the muscle for several days, up to 2
weeks......therefore, once an adequate storehouse of Essential Fats
are built up, the body can be "tortured" a little and it still won't
give up muscle (that's assuming you're still taking in adequate
protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz
equals 12g of carbs.

With the beef meal (any fatty protein meal), you should have the green
salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only
eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and
Omega-3's. Most of us get plenty of Omega-6s from cooking oils,
ect..........however the Omega-3's are harder to get. I recommend
WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and
MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as
OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA
VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but
they are great for the metabolism (great source of energy) and they
are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1
spoonful of PB.... you may want to have at least one 1/3cup nuts meal.
Remember, Olive or Macadamia nut oil is predominantly a
MONOUNSATURATED FAT (good for the heart, but not essential)........
the nuts, and fish oil have the essential fats in them. Also, with
regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them
(alpha-linolenic acid) has a very poor conversion to DHA and EPA
(Essential Omega-3 intermediates) in the HUMAN........therefore,
you're much better off taking in FISH OILS (that already contain
DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase
the amount of fat burners (clen, cytomel, lipolyze).........After
those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause
a problem. It's what some companies complex it with. For example,
EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of
maltodextrin........whereas, in diet drinks, they don't do that. So,
diet drinks are okay, SPLENDA and EQUAL must be used in moderation
(STEVIA BALANCE is fine though since they use inulin fiber instead of
maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for
an energy source, they might as well serve a function in the body.
MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm
heartrate). This will ensure that you use FAT as a fuelsource since as
your heartrate increase, carbohydrates begin to become the preferred
fuel of choice for the body. When on a low carb diet, you're body will
break down muscle and turn that into carbs. Remember, Fat CANNOT be
changed into carbs. Therefore, for bodybuilding, the rule of cardio
should be LONG DURATION, LOW INTENSITY

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need
more of it) ensures that fat is utilized and muscle is spared
(especially while on my high protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the
bike(stationary or recumbent) just as good? As long as the intensity
is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of protein per lb of
LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in
ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my protein intake would be turned into
glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning
bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even
suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains
190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12
grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40
almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can
I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a
day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that
towards the end of the diet you may need more to help you get through
the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as
your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs
 

diggy

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womens version---

For a 130lb+ Female



MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)

MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar

MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites

**** You should have a cheat meal once per week (in place of meal #5).
 

diggy

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anabolic/metabolic diet basics

http://stronglifts.com/anabolic-diet-101-the-definite-anabolic-diet-guide/

Anabolic Diet 101: The Definite Anabolic Diet Guide
Jun 11th, 2009 by Mehdi |
The Anabolic Diet is a muscle building and fat burning diet. Dr Mauro Di Pasquale developed the Anabolic Diet as a response to drug use. He wanted a diet that gave similar results but naturally & safely.

The Anabolic Diet does this by manipulating your muscle building hormones. Key is eating the right combination of foods at the right time. Not easy, but works if done properly. Here's the definite Anabolic Diet guide.


Benefits of The Anabolic Diet. The Anabolic Diet is a high protein, high fat diet which involves carbs cycling. Some things you can expect:

Fat Loss. You force your body to use fat for energy by avoiding carbs for 5 days. Your body stores less fat because you eat lots of fats. You'll get rid of stubborn fat like love handles. 10% body fat year through is easy.
Muscle Gains. Key to the Anabolic Diet is fatty read meat. This is rich in cholesterol and saturated fats which increase your testosterone levels. Testosterone is the muscle building hormone.
Improved Health. Lower cholesterol & tryglyceride levels, less plaque build up, controlled insulin levels, less food allergies, less acne, ... Do a blood test before starting the Anabolic Diet and compare months later.
More Energy. Controlling your carb intake will make you wake up full of energy. You'll never have blood sugar crashes or heaviness after eating again. Also less irritability & less mood swings.
No Hunger. Fat satiates and makes you feel full longer. You'll never feel hungry on the Anabolic Diet. You'll have to remind yourself to eat even though you'll be eating more than before.

How The Anabolic Diet Works. The Anabolic Diet works whatever your gender or age. And like any diet, it works best coupled with strength training. Here's how your week looks like when you eat the Anabolic Diet way:

Weekdays. Proteins, fats & veggies. Eat fatty red meat, fatty fish, whole eggs, full fat cheese, olive oil, spinach, broccoli, cabbage, ...
Weekends. Eat lots of carbs. Pasta, rice, bread, potatoes, oats, fruit, ... Lower your protein & fat intake.

How to Get Started on The Anabolic Diet. Use FitDay to track your daily caloric and macronutrients intake. Anabolic Diet rules:

Determine Caloric Needs. Rule of thumb is your BW x 18kcal, but the Cunningham Equation is more accurate. Read this post.
12 Days No Carbs. Eat proteins & fats only for 12 days. This forces your body to use fat for energy. After these 12 days, eat carbs for 2 days on. Then alternate 5 days no carbs and 2 days carbs.
No Carbs Days. 40% protein, 60% fat, 25g carbs max. The carbs should come from foods like veggies, eggs, meat, ... No oats or rice or milk.
Carbs Days. 15% protein, 25% fat, 60% carbs. So 60% of your calories should come from carbs. These will fill your carb stores.
It takes about 4 weeks to adapt to the Anabolic Diet. Expect stomach issues, moodiness, tiredness, ... Don't give up. All of this will go away if you stick with the Anabolic Diet. Read first week experiences on the Anabolic Diet.


Example Meal Plan: No Carbs Days. Usually Monday to Friday. Eat protein & fat only, avoid carbs. For inspiration, read the Anabolic Diet food list.

Breakfast. Whole eggs, bacon, spinach.
Snack. Italian or french cheese.
Lunch. Ground round, broccoli, olive oil.
Snack. Italian or Spanish ham.
Post Workout. Whey, olive oil.
Dinner. Mackerel, salad, olive oil, cheese cubes.
Pre Bed. French cheese, ground flax seeds, fish oil.

Example Meal Plan: Carbs Days. Usually Saturday & Sunday. Best is to avoid training on these days since the high carb intake tends to cause tiredness.

Breakfast. Oats, raisins, milk.
Snack. Lots of fruit.
Lunch. Chicken breast, quinoa, spinach.
Snack. Lots of fruit.
Dinner. Whole grain pasta, tomato sauce, Parmesan cheese.
Pre Bed. Cottage cheese, berries, ground flax seeds, fish oil.

Drawbacks of The Anabolic Diet. Your grocery bill will be higher at first and the weekends can turn into junk fests. More drawbacks of the Anabolic Diet:

Hard for Weight Gain. The Anabolic Diet is high in fats which satiate & make you full longer. This makes gaining weight on the Anabolic Diet harder, but not impossible. GOMAD is better for weight gain.
Complicate. You have to count calories, you're cycling between carbs & no carbs days, food choice is tricky with all the hidden carbs, ... A diet based on the 8 nutrition rules is simpler.
No Good For Sports. Sports like rugby and MMA don't mix well with low carb diets like the Anabolic Diet: they rely too much on carbs for energy. One solution is to use mid-week carb ups. But it's not ideal.

Should You Do The Anabolic Diet? If you eat carbs on the days where you eat lots of saturated fat and fatty proteins, you risk obesity and diabetes. Stick to the Anabolic Diet rules or you'll get adverse effects.

If you've never stuck with a diet, follow the 8 nutrition rules for 12 months. Then you'll be ready for advanced stuff like the Anabolic Diet. If you still need it, since you'll lose fat by following the 8 nutrition rules.


More on The Anabolic Diet. More articles on StrongLifts.com related to the Anabolic Diet. Read them all before you get started.

10 Anabolic Diet Mistakes You Must Avoid
7 Things You'll Experience The First Weeks on The Anabolic Diet
The Ultimate Anabolic Diet Food List: 101 Foods You Can Eat
21 Anabolic Diet Recipes for Breakfast, Snack, Lunch & Dinner
Post Workout Nutrition on The Anabolic Diet: Spiking Insulin?
How to Gain and Lose Weight on The Anabolic Diet
Hacking the Anabolic Diet: Midweek & 24 Hour Carb Loading

Official Anabolic Diet Books.

The Anabolic Solution for Powerlifters.
The Anabolic Solution for Bodybuilders.
The Metabolic Diet. Contains all the research.
Free Abridged Versions. 80 pages of free content.
 
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