Starting a Keto diet

[Aaron8ca]

Hello everyone

I was just looking for Dave's guideline to his style of keto dieting. I'm a natural bodybuilder going to my first contest in November. I've been training for 2 year but never really followed a diet just ate lots of protein and carbs.

My Stats are:
5"6'
158lbs
22%bf
I train 4 days a week
210g pro, 210g carb, around 50g of fat


any advice I welcome

[philborg]

Hello everyone

I was just looking for Dave's guideline to his style of keto dieting. I'm a natural bodybuilder going to my first contest in November. I've been training for 2 year but never really followed a diet just ate lots of protein and carbs.

My Stats are:
5"6'
158lbs
22%bf
I train 4 days a week
210g pro, 210g carb, around 50g of fat


any advice I welcome

that's what you were following offseason, or are going to follow precontest?; cause that's not keto

[Aaron8ca]

Thats what i did in the off season

[lighthvy]

I did a keto last prep and drove my metab into the ground. I am using carbs this prep with GDAs to control insulin and I am losing 1.5-2lbs a week (I'm also an endomorph by nature) and my workouts are off the chain when compared to keto.

Everyone is different, and everyone has their own opinion, but I dunno if keto is the best option for naturals. Just my two cents, others may disagree.

Good luck with your prep!

[BigDaddy9922]

the reasoning behind the keto diet with ta cheat meal every week on the same day is to shift hormones and metabolism. if you listened to no bull radio with dr. depasqual (i spelled that wrong) him and dave discussed this diet being great for natties because it keep hormones and test running high...... if you are 22% body fat right now, that really isnt enough time to diet down and be completely shredded, if it were the last week of nov, you have 16 weeks which is what dave reccommends, but being natural and at that high percent body fat it is going to be very difficult.

best bet is to stay around the 12% range year around untill dropping to like 3 or 4% for the show, you hold alot more muscle this way.....

feel free to hit back with ?'s

best of luck

[Aaron8ca]

How would i calulate my cals per day, fat perday and protien per day. Also can someone give me a link to Dave's keto diet article

Thanks for all the help so far

[johngorman]

bro, this site if FULL of info from dave. do some research, here's a good starting point- http://forums.musculardevelopment.co...ad.php?t=25258

[capone1153]

How would i calulate my cals per day, fat perday and protien per day.

Resting Metablic Rate: RMR = Lean body mass / 2.205 X 30.5

Lean body Mass: fat mass = weight X body fat %
LBM = weight - fat mass


This will give u the number of calories ur body needs everyday for everyday normal functioning. When dieting down you should try to take in 300 -500 less cals than this number. WHen bulking u should try to take in 500 - 1000 more cals than this number:

so example:
Guy weights 190lbs at 20% body fat:

LBM = 190 X.20 = 38 pounds of fat
= 190 - 38 = 152 pounds of lean body mass
RMR = 152 / 2.205 X 30 = 2068 cals daily

he would want to take in around 1700 - 1800 cals

Protien should be high like 1.5 - 2 (tops) grams of protein per pound