Just waiting for my ketone tester to get here but been watching my glucose levels. Yesterday I started getting tired and had bad headache so think I'm starting to adapt and have carb withdrawals. It's hard so far I ate a lot yesterday and still only had 150g of fat. 200-300 seems really hard unless your eating pure fat. But I did notice my nice ribeye spiked glucose a little, 96 so need to watch protien too.
yellow snow
New member
quick tip with the ketone tester, they work great in the morning after you wake up, but if you are active all day and test; it could show no ketones because you are using them all up for fuel due to activity.
I am just testing glucose a lot now to see what spikes and and what doesn't and to get baselines. I don't know if it's the new diet it's only been 3 days but I felt great yesterday. Woke up feeling good, good energy thru the day and in the gym just didn't want to stop. Even waking up now I feel great.
3J
Musclechemistry Member
so long as you keep it high protein high carbs and low fat yes..
you want to eat at maint level that day and cause a glycogen spill over.. youll gain weight as well..
but you have to think of it as taking one step back to take two steps forward.. it keeps you from stalling
yellow snow
New member
Just so you know there are different ways to keto diet, after years of practice this is what works for me:
Get into ketosis ASAP Sunday or Monday; do keto dieting through the week days come off Saturday morning (if you do it in the morning you are less likely to have a 3000 cal free for all....aka Friday night) The first meal I do a cheat meal with almost all carbs ( I love cereal and simple sweets) I start with a good shake then eat carbs until I am full. The next time I eat which is normally a couple of hours ( your hunger will come back strong) I start eating clean carb sources ( oatmeal, rice, etc..) I try to take in very little fat when I am eating carbs during Saturday and Sunday until I start it all over again.
This protocol makes me metally OK. Weekday=keto weekends=carbs, most of your family acitvities fall on the week end and eating carbs makes things a little easier when you are going out.
Get into ketosis ASAP Sunday or Monday; do keto dieting through the week days come off Saturday morning (if you do it in the morning you are less likely to have a 3000 cal free for all....aka Friday night) The first meal I do a cheat meal with almost all carbs ( I love cereal and simple sweets) I start with a good shake then eat carbs until I am full. The next time I eat which is normally a couple of hours ( your hunger will come back strong) I start eating clean carb sources ( oatmeal, rice, etc..) I try to take in very little fat when I am eating carbs during Saturday and Sunday until I start it all over again.
This protocol makes me metally OK. Weekday=keto weekends=carbs, most of your family acitvities fall on the week end and eating carbs makes things a little easier when you are going out.
yellow snow
New member
Fruit is a no-no on keto diets. Fructose fill up the liver first vs other simple sugars. The fuller the liver the longer it takes to get back into ketosis.
cloudstrife1218
MuscleChemistry Registered Member
I"m sorry, but this is kinda funny. "when the fat is gone".......bro if all your fat is gone, you die. If your body gets to the point it is using protein as a fuel, you're in a lot of trouble.
yellow snow
New member
absolutly correct which is why you try to get 25-30% P, 65-70% fat and the rest carbs( hopefully less than 25g). This is a big mistake for some of the first time keto guys, they try to eat chicken breast......................This is a diet that you dump the chicken breast and go for the deep fried wings with no carb sauces or rubs................................Bacon is king on this diet and I normally save my bacon grease to fry everything in. Eggs ( the whole thing, not just the whites) and cheese are also really good on this diet; After you are in ketosis you can start adding some nuts and some fiberous veggies.
Remember to suppliment with Fiber tablets I like psyllium husk. The carbs don't count on psyllium husk.
Yes protien does convert to sugar when broken down but nowhere near as bad as carbs. A perfect keto diet should look like this, 200g fat, 85g protien, 20g carbs. Carbs should be complex and still look for mono unsaturated fats. This diets you need to learn to love bacon, animal meat with lots of fat, avocado and butter. See the body prefers carbs cause they are easy to digest and convert, fat is meant as an emergency backup in case of starvation but this diet you ultra in your body to prefer fat. I been doing it like 5 days and I feel so much better waking up and more energy. If really interested in this diet you need to do your research it's not just oh I'll eat shit load of fat and be good. Has to be good vegetables the right kinds, etc.
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gymjunkie38
New member
When in keto you are much more efficiant at using fat for fuel but you still have too be in a caloric deficit too use your body fat or uour just burning all the fat your eating and fat has 9 cals per gram and is very dense weight wise if your TDE is 2500 calories and your 180 lbs how are you h oing too get enough protien for muscle recovery and eat 60 percent fat and maintain a caloric deficit your not this is why most people loose weight rapidly on keto and stall just as quick because you deplete your glycogen stores causing your body too dry out and loose alot of water retention and your muscle go flat you cant get a pump your week as hell . carb cycleing is much better for a bodybuilder. Keto is more functional for fat chicks who dont work out
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gymjunkie38
New member
Bro bcaa and other amino are protien when you consume these your consuming protien its not complete protien but it is protien . thats another place the supplament companies fool us through FDA loopholes in nutrient labeling with the bcaa supps that say 0 calories when 10 grams bcaas is 40 calories because its 10 grams of incomplete protien . no on keto I would not use bcaas because amino acids get convertited too glucose if not used for protien synthesis so protien has too be limited therefore you want all your protien consumed too be high quality complete protien that can build muscle . but again keto and bodybuilding bad fit . I carb cycle with lots of low days really low but those days protien is high 2 grams per pound and fats stay low also . but Im not going into ketosis it takes about 3 days too completely deplete glycogen and start keto adapting by that time im raising carbs again I loose tons of fat and lean out very fast this way and keep muscle and strength . keto sucks
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yellow snow
New member
I think you are under the false impression that you are trying to build muscle on a keto diet. You are trying to build muscle only preserve as much as you possibly can.
done right I hold my strength on a pure keto diet.
To each his own, I think keto dieting and bodybuilding go hand in hand if you do major bulks and major cuts. If you are within 10-15lbs of you comp weight then yes keto sucks, you can do everything you need with a basic diet. If you are swinging 50lbs between bulk weight and cut weight, keto is the diet for you.
3J
Musclechemistry Member
you can bulk with a keto diet and gain muscle.. ive done it myself
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