Tall

Gents,

Has anyone got a keto diet template hanging around?

Tempted to run a keto diet for a couple of weeks.

Only problem is - I don't do fish and I can't do nuts...

MXD

Ahh mate the nuts aren't a problem but the fish is another ball game.

No fish at all!? no mackrel, salmon, smoked/cold/raw??? Your missing out buddy.

I suggest you stick to all full fat foods obviously.

Eggs (organic free range where possible)
Meat: lamb, mince, beef (organic free range), good sausages 90% meat.
Liver: nz lambs the best you should consume it e0d rotate animals if possible to obtain variant nutrients - mecca of foods imo

Keep your veg in moderately: broccoli, kale (low carb in general)

Shakes/Mixers:
Double cream + whey = very nice
Creamed coconut + whey = awesome pre workout shake as provides instant energy, go carefull though as too much mct's will actually stop long chains being liberated which means less overall fat oxidization.

Home made cream coconut bars are nice I add about 50g choco whey to 200g cream coco melted over the stove then set and have if I'm on the move.

Edit= about the fish make sure you get a good 4g's of actual epa/dha to aid fat loss i can't rate it enough, also has good blood lipid properties/cortisol reduction etc

Tall

I can muscle a battered Cod from time to time, but other than that I can't stand it.

I'm on 20g Fish Oils ED currently

Beef + Greens I have on a regular basis, having Rice in there now so I'll add more Olive Oil.

Coconut Milk I have and add to my curries.

Are you having Carbs Pre/PWO...?

MXD

If your doing ketosis its under 40g a day or however much carbs (which is usually very little) you can get away with not bringing you out of ketosis.

Keto sticks are available for this purpose.

Are your aims to loos bf?
If so for a muscular retention stand point keto diets are not the way to go.
Its ok if you're not gyming it, but when your on a deficit and no carbs you start to suck ass in the gym.
Carbs also have god properties to them; most protein sparing macro, draw fluid into muscle, releases more insulin = more anabolism, faster energy release, restore muscle glycogen quickly.
The last one is a big one.
You could do a cyclic keto diet, that is where you go keto in the week and carb up on the weekends/fortnightly to restore optimal metabolism, restore glycogen to a degree and reset hormone factors

The way I cut is to more tightly macro partition my meals on workout days, say carbs and protein pre and post, fats and proteins elce where.
Then on non work out days I have very little carbs about under 50g, this way I don't need to carb up and are not in need of a refeed as much.

Do some searching on the previously "anabolic diet" now the "metabolic diet"

Tall

Need to agree how I'm going to do it, but my theory is thus...

I'm training in 4 week cycles, with then a week off.

Week 3 tends to be where I'm hitting PBs. although next training cycle I'm looking to hit a PB three weeks running while adjusting volume down on other exercises (maintaining Squats and Bench, with plans to get a 200kg Dead)

Week 4 should be a de-load, with week 5 being a recovery week.

21 days balanced diet + cardio during weeks 1-3 of my training cycle.

14 days keto / Timed Carbed Keto.

Still in the thinking stage...

MXD

Well if you want to get consistent pb's while cutting I'd say you'd be a lot more inclined to a tighter macro ratio in meals and a good deficit.
PB's will be all most impossible on a keto as your glycogen levels are so low.

Tall

What I'm attempting to find out is, is it possible to 'CULK' and is it practical.

So you have 3 weeks of eating normally, with tightly timed carbs to provide the optimum response in the gym, and using de-load/recovery periods to 'cut'.

wogihao

Im like yourself im not so keen on cooked fish (well i like tuna-must be the heavy metals)

but raw fish is fantastic,

I could eat that all day. pitty sushi/sashimi is so expensive but luckly there is a resturant opened near us thats good but most importantly cheap (7.50) for a masive spread (enough to fill me up).

its a exelent way to get the fish into the diet if you like it. especialy on keitogenic plan its a lifesaver.

One other way you could get round the fish problem is put it in the blender with the shake if you dont go crazy with the volume you wont taste it (unless its in brine).

ah24

Try adding a little macademia nut oil to meals if your needing to bump up the fat content, tastes pretty good to

Tall

Lol. About the 3rd line in to the OP - Can't do nuts

ah24

Ah sorry mate, thought you meant nuts asin actual nuts like didn't like texture or whatever......I'll go back to sitting in silence:(

Tall

Lol. Nuts + Me = Anaphalactic Shock (sp?)

wogihao

think of all that extra mass.:beer1:

that must realy limit what you can eat outside the house, what with restraunts adding nuts into everything they can lay there hands on.

I had one friend who used to go into shock from even tiny trace amounts like if you had some on a work surface and it tranfered he had to take everything with him in tupperware boxes. - poor fella.

Tall

To be honest its not too bad. I'm not hugely sensitive (as per your mate) but I avoid nuts like the plague. Easier that way