Mad7

Hi to all

Hopefully this is in the right thread area !

Newbie trainer here…….. Actually been training for a number of years (on and off) but feel its time to make “life changing” changes!!

This is the 1^st thread I have posted but have been reading all the threads for a while and must say it’s a great site. Wish I found it a lot sooner then I wouldn’t be as fat as I am!!!

Anyway, the training is OK but I struggle with the diet side of life. I have read a lot of information regarding KETO diets and thought I would give this a go.

Below is a “borrowed” diet from a thread from PSCARB, tweaked for me.

My stats are:

Age 42
Weight 15st 3lb
BF% About 24%
Height 5ft 10”

Most of the fat I carry is on the belly

I have thought about sticking to this diet for about 6 to 8 weeks and then transferring to a “carb cycle” diet (info to be borrowed from this site – all good info).

I would like to try to lose a large “chunk” of the fat and then start gradually building muscle on a firm base.

Any advice on my diet or any ideas on a training routine or supplements to increase the fat loss would be appreciated.

My diet and training routine is:

6.00 Meal 1:
Two scoops of Dymatize Elite Whey Protein Powder with water + 1500mg Vit C, Vit E 400iu, Cod Liver Oil 1000mg, Omega 3,6,9, Multivit, Glucosamine Sulphate 1000mg

6.30 Training:
Mon – Chest, Biceps
Tue – Legs, Calfs, Abs, 15 min Cardio
Wed – 45 Mins Cardio
Thur – Shoulders, Triceps
Fri – Back, Traps, Abs, 15 min Cardio
Sat – 45 Mins Cardio, Abs
Sun – Rest

8.00 Meal 2:
Dymatize Elite Whey Protein Powder with water

10.00 Meal 3:
4 whole eggs or Chicken with 1 serving of cashews/peanuts/macadamia

12.30 Meal 4:
8 oz. (225g) of lean meat or tin of Tuna with medium bowl of green salad with 1 Tbsp flax/Olive oil and vinegar, or small portion of Mayonnaise

3.00 Meal 5:
8 oz. (225g) lean meat with 1 serving of cashews/peanuts/macadamia

5.30 Meal 5:
Dymatize Elite Whey Protein Powder with water.

(Thinking of adding 45 mins of Cardio in the evening?)

8.00 Meal 6:
8 oz. (225g) lean meat or Salmon with Green Vegetables or medium bowl of green salad with 1 Tbsp flax/Olive oil and vinegar, or small portion of Mayonnaise

10.30 Vitamins
1500mg Vit C

During each Day
4 to 5 cups Black Coffee
2 litres of Sparkling Water
2 litre of no added sugar diluted squash

Cheat meal on Saturday – 300 g of carbs (pizza, curry, Chinese etc…) then back on the diet.

Like I have mentioned earlier, any advice on diets would be great or links to further diet information would be a great help.

Tinytom

Hi mate

Glad you've finally got round to posting.

Like I said in the gym a Keto diet would be good to start you off then switching to carb cycling later on I think would be beneficial as after a while Keto diets can be very stressful and make you crazy lol.

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Lost Soul

personally i have a few issues with the approach

1 - 300g of carbs once a week is not enough, 500g to 100 over a weekend
2 - look to manipulate your training to fit your carb up
that means depletion work friday, carb up weekend, heavy work monday and tuesday, cardio til friday from there
3 - drop your protein to 1g per lb of leanish weight and up fats to make up the deficit
4 - lower your output, 40 minutes very easy cardio 4 times a week is enough

I am with tom, carb cycling is far better or TKD if you must dabble with ketosis

what you have shown is not enough to recover and replenish, work load is too much and protein intake is too high

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Mad7

Tom - I will try this for a couple of weeks and see how I hold up


Lost Soul - Thanks for your input. TKD ??? please explain as its all new to me or please snd me a link to TKD.

My plan was to carry out low intensity cardio so that should be ok.
As for the protein reduction, I will try the above for a week or 2 and then make adjustments depending on how well/cr$p I feel.

Thanks

Lost Soul

stay in ketosis, disrupt it briefly to train
return to it when not weight training

targetted keto diet

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Mad7

Cheers, I will do some reading on that process and let you know how I get on

Thanks again

Mad7

Update - Been on this KETO diet for 2 weeks and I have lost about 6lb. To be honest, I expected to lose more than that.
Energy levels are ok, and feeling not too stressed yet.

I will try to stay on it for 2 to 3 weeks more to see if the weight loss kicks in !!. I will update this thread with the results.

Any comments regarding the diet/training/cardio would be appreciated

Cheers

cwoody123

Most of that will be Glycogen from your liver

Mad7

cwoody123

can you explain a bit more. The science side of the sport is all a bit new to me so if you can expand you response it would be a help.

Thanks

cwoody123

Ok this is from what i remember from a few rusty brains cells!

Your liver stores a backup energy store of energy in the form of Glycogen.

When you eat food it goes down into your stomach where it starts to be proccessed into the large intestine, this is where the Pancreas comes. If carbs are detected then it will secrete some insulin so cells can utilize the consumed food being put into the blood stream. (The basis for the post workout carbs theory)

When no carbs are detected or no food is present (starvation) The Pancreas will secrete Glucagon which will go to the liver and convert the stored Glycogen into usable carbohydrates for the body to use.

So when people loose lots of weight the first week on a starvation or Low carb diet this is the result of Glycogen depletion in the liver and muscles. Stored carbohydrates is another reason why it takes 3-4 days to get into ketosis.

Hope this makes sense...if not im sure Wikipedia can elaborate on it ;-)

Mad7

Couple more weeks into the KETO diet. Still losing weight, about 3.6lb(hopefuly bodyfat).

On the advice of lost soul, I have increased the carbs over the weekend and now eat normally for the 2 days.

Will continue to keep carbs low for the 5 week days. Probably keep going for a couple more weeks and then look at carb cycling.

Energy levels are still ok and to be honest probably have more energy now han I did before the diet.

Trainin on a Monday is always a good session as I have loaded on carbs over the weekend.

Will update again soon.