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Thread: KETO DIET Q & A THREAD

  1. #171
    Iron Addict Legend's Avatar
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    Quote Originally Posted by Joeb23 View Post
    Legend,
    How come you suggest using mac nut oil before bed over all natural pb?
    Can olive oil replace mac nut oil? Its all I have.
    2 tbs ANPB contains 6-8 carbs. During Keto, I personally don't like the idea of taking in 6 or 8 carbs in that meal, there is no reason to have them. Since I don't like to do this, I'm not going to recommend someone else do it.

    Pre and post-workout is when I recommend the ANPB, the carbs in the PB serves a purpose during these times.


    Olive oil is a perfect replacement for Mac-nut oil.

  2. #172
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    legend on the keto diet what traing protocal should be followed so that it minimizes the chance of the liver burning aminos for fuel due o the lack of glycogen. what im saying is should a hit/dc training be followed or MORE OF A VOLUME 70% 1RM TYPE TRAINING. IM NATURAL RIGHT NOW AND WANT TO MINIMIZE ANY MUCSLE LOSS THAT I HAVE BUILT IN MY OFF SEASON . THANKS BRO

  3. #173
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    Quote Originally Posted by LEAVEnoDOUBT View Post
    legend on the keto diet what traing protocal should be followed so that it minimizes the chance of the liver burning aminos for fuel due o the lack of glycogen. what im saying is should a hit/dc training be followed or MORE OF A VOLUME 70% 1RM TYPE TRAINING. IM NATURAL RIGHT NOW AND WANT TO MINIMIZE ANY MUCSLE LOSS THAT I HAVE BUILT IN MY OFF SEASON . THANKS BRO
    ...
    Quote Originally Posted by Legend View Post
    The Diet:

    The premise of the diet is high protein, moderate fat, and very low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis, and uses ketone bodies (fats) for energy. The energy requirements by the body can virtually be completely 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 40-50g per workout. You will get this 40-50g indirectly through the foods you eat. As a backup, the re-feed meal, or re-feed day you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, very little gluconeogenesis in the liver will be occurring. Remember, it takes 3-6 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.


    Re-feed:

    After you complete 2 solid weeks (at least 14 days) on the diet, start having a re-feed meal, or re-feed day once per week. Its up to you to figure out which one works best for you. HAVE YOUR RE-FEED ON THE SAME DAY EVERY WEEK, and if you choose a one meal re-feed, make it the last meal of the day. Eat what you are craving, but try to avoid trans fats. (hydrogenated oil)


    Cardio:

    Cardio should be performed first thing in the morning, on an empty stomach. Do it at low intensity (under 125-130-bpm heart rate). This will ensure that you use FAT as a fuel source since as your heart rate increases; 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. Start with 30 minutes, 7 days per week, and work your way up to 45 minutes, 7 days per week. If you need to go up, you can, but don’t go over an hour in one session. If you need more, start adding cardio immediately post-workout.


    Training:

    Training should be high intensity, lower volume, and a rep range of 6-8. Some may be able to perform 8-10 reps.



    Important Keto Supplements:

    Essential Polyunsaturates:
    -Omega-3 Fish Oil (DHA and EPA) 1000mg 3-6 xs per day

    Monounsaturated Fats:
    -Macadamia nut oil
    -Extra virgin olive oil
    -Avocado oil
    Monounsaturated fats are NOT essential; but, they ARE very heart healthy.

    Berry Green: All natural supplement supplying 20 organic berries and greens in a pure vegecap. Berry Green also supplies the body with live active cultures (probiotics)

    Psyllium or sugar-free Metamucil: (fiber supplement) 1-teaspoon 2 xs per day, morning and at night mix with 4-6 oz of water. (Work your way to 3tsp per day)

    Pure Creatine-(no carbs) (2 xs per day, morning and post-workout shake)
    Leucine- (5g 2 xs per day, Pre and Post-workout shakes)
    Whey Isolate-(with 0g fat and 0g carbs)
    Multi-Vitamin-(every day)-(with breakfast)
    Sea salt-(salt all your food)-(need a high sodium intake)
    Coral Calcium- (1500mg per day)-(with meal #2 and before bed)

    Other supplements:

    NAC- (liver support/antioxidant)-(600mg 2 xs per day)
    IDS Glutamine/MSM- (1 serving with breakfast and 1 with meal#4)
    Cinnulin PF- (1 serving (100-250mg) with creatine in the post-workout shake)
    Vitamin C- (500mg 2x per day)-(pre-workout and before bed)
    Vitamin E- (400IU 2x per day)-(with meal #2 and #4)

  4. #174

    Thumbs up

    Thanks Myth

  5. #175

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    is there a website with all the keto foods for the diet?

  6. #176

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    Can I use VPX Fiberteq on this Diet instead of psyllium husks or metamucil?

    Here is the nutritional profile
    Attached Images Attached Images

  7. #177
    Iron Addict Myth's Avatar
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    Quote Originally Posted by WARRIOR88 View Post
    is there a website with all the keto foods for the diet?
    www.mythsbrain.com

    what you wanna know bro?
    Quote Originally Posted by rockyk86 View Post
    Can I use VPX Fiberteq on this Diet instead of psyllium husks or metamucil?

    Here is the nutritional profile
    no, it has 5g non-fibrous carbs per serving. plus its a complete rip-off. use whole psyllium husk by "Now Foods." it's about $4.50/lb

  8. #178
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    Myth or anyone that uses GDA's regularly...what brand of Chrom PolyNic do you guys use? Did some web searches...was only able to find a few that were just chrom polynic...most of the others had other crap added in that I wasn't sure about..
    When in Rome, act like a dumbass.

  9. #179
    Iron Addict Myth's Avatar
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    Quote Originally Posted by Legend View Post
    [B]2 tbs ANPB contains 6-8 carbs. During Keto, I personally don't like the idea of taking in 6 or 8 carbs in that meal, there is no reason to have them.
    Legend, why do you count the fiber toward your carb intake?

  10. #180
    Iron Addict Myth's Avatar
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    Quote Originally Posted by ThatDudeJosh View Post
    Myth or anyone that uses GDA's regularly...what brand of Chrom PolyNic do you guys use? Did some web searches...was only able to find a few that were just chrom polynic...most of the others had other crap added in that I wasn't sure about..
    http://www.vitaglo.com/1417.html

  11. #181
    Barbarian adilevy's Avatar
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    Thanks for the reply's on my glycerol(from liquid aminos) question,will it be that crucial if i still use them during the keto diet?(i mean,there is only 20grams of glycerine in each serving i take,4-tablespoons),but also high quality convenient protein.also i do 50min. of cardio in the am and my heart rate is usualy 137-140,(im 34yo),is that also that crucial with that slight difference?(i know i need to be at the 120bpm).again,im laying out my diet:
    ***cardio first thing in the am(50min.), i take 4-table spoons of liquid aminos right before***

    MEAL 1:2-Scoops of whey,20grams of bcaa's,2-table spoons of peanut buter.

    MEAL 2:4-Whole omega 3 eggs,6-egg whites(scrambled).

    MEAL 3:10-12oz. grilled chicken breast,1/3 cup of almonds.

    MEAL 4:8oz. of grilled Tilapia,4-table spoons of liquid aminos(for more protein),1/3 cup of almonds.

    PRE-WORKOUT4-Table-spoons of aminos)

    POST WORKOUT:2-Scoops of whey,20grams of bcaa's,2-table spoons of peanut butter.

    LAST MEAL:Either a grilled chicken breast,or 10-egg whites,or another protein shake.

    Again,im about 246lbs. as of now(not sure,havent weighed myself in a month...scared...lol...started at about 258lbs.).if i get bad cravings,i eat sugar free jello.

    ANY OPINIONS WILL BE APRECIATED!!!

  12. #182

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    To much nut butter IMO. I agree with legend you only need it pre/post workout and it works great for me. Your last meal has no fat it needs fat. Also read the the label on that jello make sure it has no malto or any other suger substitute.

    This is from Myth himself
    .25g pro/.085g fat per pound of lean body mass, eaten every 2.5-3 hours you are awake
    Are you sure that is 2 TBSP of Peanut Butter?

  13. #183
    Barbarian adilevy's Avatar
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    Quote Originally Posted by Frizzy View Post
    To much nut butter IMO. I agree with legend you only need it pre/post workout and it works great for me. Your last meal has no fat it needs fat. Also read the the label on that jello make sure it has no malto or any other suger substitute.

    This is from Myth himself
    .25g pro/.085g fat per pound of lean body mass, eaten every 2.5-3 hours you are awake
    I do add some peanut butter or almonds in the last meal,should i cut the peanut butter to 1-table spoon?-also what do you think about the rest of what i asked?

  14. #184

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    Myth, I know you had it posted on the other thread, but what's the conversion for raw to cooked chicken breasts? I actually have tenderloins and it says for 4 oz (112 grams) raw it yiels .5 grams of F and 24 grams of P. How much would I need either raw or cooked for 42.5 grams of protein? Thanks.

  15. #185
    Iron Addict Myth's Avatar
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    Quote Originally Posted by the_genetic_freak View Post
    Myth, I know you had it posted on the other thread, but what's the conversion for raw to cooked chicken breasts? I actually have tenderloins and it says for 4 oz (112 grams) raw it yiels .5 grams of F and 24 grams of P. How much would I need either raw or cooked for 42.5 grams of protein? Thanks.
    raw chicken breast = 6.6g protein per ounce

    frozen chicken breast = 5.5 g protein per ounce

    cooked chicken breast has quite a large variance, and can be anywhere between 8-11g protein per pounce.

    this is why i recommend weighing it raw, then multiplying by 6.6g pro/oz, cooking it, letting it steam off, re-weighing it, then dividing originally calculated protein content by new [cooked] weight to obtain cooked protein content per ounce. I do this every time...it is very simple and takes hardy any time at all. my advice to everyone is to keep these 3 things in your kitchen at all times: 1) calculator, 2) pen, 3) note pad (post-its).

  16. #186

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    myth, what diet soda do you recommend with your slurpee? All the diet sodas I've seen contain aspartame, maltosextrin, sucrose.

  17. #187
    Iron Addict Myth's Avatar
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    Quote Originally Posted by adilevy View Post
    I do add some peanut butter or almonds in the last meal,should i cut the peanut butter to 1-table spoon?-also what do you think about the rest of what i asked?
    post your macros next to each meal, as well as the total macros at the end. I also need to know your LBM

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