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How Much Protein On Keto Bodybuilding

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR Continue reading >>

Ketogenic Diet For Bodybuilding

Ketogenic Diet For Bodybuilding

Bodybuilding isn’t easy or achieved quickly. It takes time, dedication, a lot of exercises, and the right diet plan. A lot has been said about ketogenic diets and their ability to strip body fat while preserving muscle, and it has made a name for itself amongst heavyweights in the field. But is the ketogenic diet for bodybuilding right for you? Most if not all fitness models and bodybuilder competitors include a low carb eating program at a point. The idea is before a competition or photo shoot; their muscles will have increased definition. When the event is complete, regular dieting is resumed. Bodybuilders or weightlifters looking to achieve a ripped physique can use high-fat ketogenic dieting for preserving lean muscle and increase fat loss efficiently.(1) What is a Ketogenic Diet In the most basic terms, a ketogenic diet is high in fat, has good protein levels, and is very low in carbohydrates. For a more detailed look check out our introduction to a ketogenic diet. This pushes your body into a ketogenic state, which means you start burning fat to fuel your everyday activities. Low-calorie diets can have similar slimming effects, but with them, you also risk losing muscle, which is the exact opposite of what bodybuilders are looking for. Another advantage of ketosis is the strong diuretic effect. This is a fancy way of telling you that you’ll shed water weight. Save LowCarbAlpha Ketogenic Diet for Bodybuilding It’s very common for weightlifters beginning a keto diet to experience loss of strength. Many people get turned off instantly blaming the low level of carbs and give up on this diet. Leave your ego at the door and simply push some lighter weights. You must realize your body is going through many changes adapting to high fat foods. Your strength will come Continue reading >>

How Bodybuilders Should Eat

How Bodybuilders Should Eat

While conventional diets may be fine for the average person, they definitely don't work for bodybuilders. It takes an extraordinary nutrition plan to build an extraordinary physique. After lots of reading, research, and speculation (followed by more screwing up than you'd want to know about) I was finally able to derive a way of eating that not only works for bodybuilders, but works GREAT! Although I initially set out to find a diet that would maximize fat loss while preserving lean muscle tissue, I soon found that it works equally well to build muscle while minimizing fat gain. Let me reiterate that what I'm going to share with you is NOT just theoretical. It's well proven, even at the highest levels of bodybuilding – the IFBB Professional stage. Although you don't have to be a pro bodybuilder to reap the benefits, you will have to have some discipline and consistency. If you're the kind of person that likes to "wing it" when it comes to your diet, then the method I'll describe isn't for you. Regardless, anyone can benefit from the information I'm going to give you... if you actually apply it. To begin, let's look at the pros and cons of the traditional methods of dieting, because, once you clearly understand the flaws of other diets, you'll be able to better understand and implement a better alternative. Low-Carb Pros and Cons You don't have to be a nutrition guru to know that low-carb diets are extremely effective at burning body fat. As much as mainstream doctors and dietitians hate to let the 80s go, research has proven over and over again that low-carb diets burn fat more quickly than other types of diets. They work by decreasing blood glucose, insulin, and glycogen stores. This, in turn, promotes the mobilization and utilization of fatty acids for fuel, especia Continue reading >>

The Basic Ketogenic Diet

The Basic Ketogenic Diet

Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>

How To Build Muscle On Keto Blueprint

How To Build Muscle On Keto Blueprint

The question a lot of low carb athletes want to get answered to is: “How does a ketogenic diet affect performance?” Secondly: “How to build muscle on keto?” Can you even do it? Well, in my experience, YES you can. Let me give you my story and secrets… When I first heard of nutritional ketosis I didn’t immediately try it out. Being into resistance training, I figured that it couldn’t possibly ever work. Sounds familiar, right? If you’re physically active then you’ve probably been told about the importance of proper nutrition, post-workout glycogen synthesis, recovery, etc. etc. And that you need CARBS to do it. In the athletic community, carbohydrates are being held at the pillar stone of success. But you don’t need them. I’ve never been into this dogmatic belief so eventually, I decided to try out the keto diet. Let’s see what happens and if I lose strength, so be it… I can always get it back. It was meant to be a short experiment, but… After a month of eating less than 30 grams of carbs a day I was in ketosis. I’m not going to lie that some of my performance had suffered, but only temporarily. Other than that, I felt amazing and loved the keto diet. I thought to myself: Why hadn’t I tried it out before? The answer to that was fear of losing my gains – all in vain. I didn’t want to sacrifice the health benefits of low carb and how amazing it made me feel. But I also wanted to regain my performance and continue getting stronger… all while staying on a ketogenic diet. To me, it sounded like a challenge, which I was more than willing to accept My training consists of mainly bodyweight exercises, such as calisthenics, Yoga, and gymnastics. The keto diet is perfect for that and I’ve learned how to build muscle on ketosis. It’s doable Continue reading >>

Ketogenic Diet For Bodybuilders: The Complete Guide

Ketogenic Diet For Bodybuilders: The Complete Guide

On of the phases in our How to get shredded in 12 week is a transition into a ketogenic diet. Why is this? As discussed in our Introduction to the Ketogenic Diet, the diet offers numerous benefits for the broad population such as weight loss, reduced sugar cravings, fat loss, mood stabilisation and more. Since our introduction we've received numerous questions from clients and trainees about the ketogenic diet for bodybuilders including: What is the ketogenic diet for bodybuilding? Should the ketogenic diet be used by bodybuilders and how effective is it? What types of keto diet should I follow if I am a bodybuilding competitor? What are the best ketogenic diet food choices? Are cheat meals allowed on a ketogenic diet? What should my target macros be on a ketogenic diet? What is the ketogenic diet food pyramid? This post aims to answer these ketogenic diet for bodybuilding questions and more. Let's get started. The Ketogenic Diet in Bodybuilding The Ketogenic Diet is becoming more mainstream and now it has captured the attention of bodybuilders around the world. The diet offers an effective way to achieve body composition, weight loss and fat loss with minimal lean muscle loss. What are the other benefits of ketogenic diet for bodybuilders? Ability to build muscles with minimal fat levels increasing When on a cutting/shredding diet you will see minimal muscle and structure loss Your body will secrete an increased amount of serum anabolic hormones naturally What's so effective about the ketogenic diet? The ketogenic diet improves the body's fat burning ability while lowering insulin levels, carbohydrate intake and improving fat digestion. The results of this diet are called “ketosis” – this is a state in which your body will go once it starts using fat for fuel as Continue reading >>

Ultimate Guide To The Keto Diet With Sample Meal Plan

Ultimate Guide To The Keto Diet With Sample Meal Plan

1. Introduction to ketogenic dieting 2. What exactly is ketosis? 3. The 3 main types of keto diets 3.1. Standard keto dieting 3.2. Cyclical keto dieting 3.2. Targeted keto dieting 4. Which keto variation should I use? 5. Setting up your own keto diet 6. Food selection on keto diets 7. Alterations for cyclical keto dieting 8. Alterations for targeted keto dieting 9. Fine tuning TKD and CKD 10. Saturated fat intake on keto diets—considerations 11. Selected recipes for keto dieting 12. Frequently asked questions Intro to ketogenic dieting Ketogenic (herein referred to as “keto”) dieting has been around for decades and garnered a somewhat strong following in bodybuilding subculture. In a nutshell, keto diets are simply diets that are high in fat and protein and very low in carbohydrate (usually <10% total macronutrient intake); given this the body is diverted to utilize fats for energy since glucose stores become depleted. Keto diets can be effective for many individuals and tailored to suit their goals, whether it’s to build muscle, lose fat, develop strength, etc. While keto diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. [1] You may be asking, “What makes a keto diet different from any other low-carb diet?” The truth is not much, other than that some people believe keto diets are only effective when the body enters a state called ketosis and starts to produce ketones for energy (hence the name “ketogenic”), which requires extreme carbohydrate restriction. However, this supposition is shortsighted and will be touched on later in this guide. In this guide we will take an in-depth look at the physiology behind keto dieting, the different types/variations of keto diets there are, ho Continue reading >>

The Ketogenic Diet And Bodybuilding

The Ketogenic Diet And Bodybuilding

If you are, or are interested in becoming, a bodybuilder, then you may have seen resources suggesting that a ketogenic diet and bodybuilding can compliment each other really well. Whether your interest in bodybuilding is at a competitive level or you simply want to look ripped, a ketogenic diet can really help you achieve your goals by stripping off body fat while preserving lean muscle mass. There are few champion bodybuilders who don’t incorporate a low carb eating plan at some times, even if only just before a competition to really highlight their muscles. Why do some bodybuilders choose a Ketogenic Diet? So why are a ketogenic diet and bodybuilding such a good combination? Well, a ketogenic diet is one that is high in fat, with good protein levels, but very low in carbohydrate. The absence of carbs means that the body has to use fat stores as a source of fuel, in a reaction called ketosis. This means you lose body fat quickly while still being able to get the calories you need – a low calorie diet would make you lose fat too, but you risk losing muscle mass, which you definitely don’t want. Another benefit of the ketogenic diet in bodybuilding is that it has a strong diuretic effect, meaning you won’t be holding excess water. Many bodybuilders actually dehydrate themselves before competitions using diuretic pills or alcohol, to further define the appearance of their muscles. While this works, you wouldn’t want to be dehydrated all the time because your performance would suffer and you’d feel terrible. The gentle diuretic effect of the low carb diet will help you look good all the time without going to competition level extremes. Can I compete at the same level as bodybuilders that eat carbs? The one concern many people have around the ketogenic diet and Continue reading >>

Finding Your Optimal Protein Intake For A Ketogenic Diet

Finding Your Optimal Protein Intake For A Ketogenic Diet

When embarking on a ketogenic diet for health or fat loss, finding the optimum protein intake can be very confusing for many beginners. For smooth adaptation in the transition to a ketogenic metabolism I typically guide people using a caloric spread of around 70-80% fat, 15-25% protein, and 5% carbohydrate from green fibrous vegetables – but this ratio varies for every individual and using percentages is confusing and misleading in many cases. The best way to look at macronutrients is not in percentage ratios, but in grams. The slew of bloggers and gurus spouting so much conflicting information leads many into a mental stalemate about how much protein they should be eating. This article lays out the metrics I most commonly use to quantify how much protein an individual should intake – there is no magic ratio and the needs, preferences, and goals of the individual determine the amount of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range of 1-2.2g/kg (and in some cases even higher *cringe say the protein-phobic) of bodyweight or .5-1g/lb of lean body mass (Lean Body Mass equals Body Weight minus Body Fat). Myth: “Too much” protein turns immediately into sugar I almost always recommend people increase their intake of fish and seafoods in order to get the vital nutrient DHA into their central nervous system and mitochondrial membranes. We see amazing results when people opt for more fish and less red meat, which I also love, but land mammals are not nearly as nutrient dense as seafoods with their incredible levels of DHA, EPA, selenium, and iodine. Sometimes this means they will be eating more protein than they believe will allow them to be “ketogenic”, this protein-phobia can be counterproductive, which Continue reading >>

Evidence-based Recommendations For Natural Bodybuilding Contest Preparation: Nutrition And Supplementation

Evidence-based Recommendations For Natural Bodybuilding Contest Preparation: Nutrition And Supplementation

Go to: The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals. Keywords: Hypertrophy, Cal Continue reading >>

Ketogenic Dieting 101: How To Use Fat As Fuel

Ketogenic Dieting 101: How To Use Fat As Fuel

Eating fat to burn fat sounds contradictory, if not nuts, right? The world is full of people who are fat because of high-fat diets, so why would a fit person want to follow suit? I'm not talking about stuffing your face full of peanut butter cups. I'm talking about following a ketogenic diet—or, put simply, a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel. Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. In fact, studies have shown that ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.[1-4] That being said, what does the science surrounding ketogenic diets have to say about individuals looking to run faster or farther, jump higher, or improve other aspects of sports performance? Shouldn't athletes be swilling Gatorade before, during, and after their events instead of adopting a high-fat, restricted-carbohydrate diet? Not necessarily. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Let's take a closer look at the science. What Exactly Is A Ketogenic Diet, Anyway? Ketogenic diets are very high-fat, moderate-protein, carbohydrate-restricted diets.[5] The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate. So, you're probably thinking, all I need to do then is watch out for the carbs, right? Not exactly. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets. I often hear Continue reading >>

How Much Protein On Keto

How Much Protein On Keto

When on the ketogenic diet, you have to pay some attention to how many calories in what proportions you’re consuming. In addition to carbs and fat, you need to know how much protein on keto is safe. Before I give you the magic answer, let’s look at some of the differences and potential dangers when consuming protein on a low carb diet. The first of many to pioneer the keto movement was the Atkins diet in the early 2000s. It’s not really a ketogenic diet, but more like a kind of low-carb diet. Basically, you restrict your carbohydrates to almost zero and eat more fat and protein. Sounds ketotic, and it will definitely establish nutritional ketosis at least every once in a while. However, the Atkins diet promotes eating protein until satiated, which is quite an ambiguous recommendation. There are potentially no limits to the foods you’re allowed to eat, such as fish, meat, eggs, sausages, nuts, oils, cheese etc. – all the keto goodies. What’s wrong with that, you may ask? The thing is that protein is the only macronutrient that cannot be stored within the body. Carbs get stored as liver and muscle glycogen (100-500 grams) Fat and extra carbs get stored as triglycerides in the adipose tissue (infinite) Protein needs to be converted into glucose through gluconeogenesis first before it can be stored within the body. So, it doesn’t matter how little carbohydrates you consume, if you still eat too much protein. If there’s excess glucose running through the bloodstream, you won’t shift into ketosis. Herein lies the difference between a low carb diet and a ketogenic one – one maintains a sugar burning metabolism, whereas the other switches over to ketones. But how much is too much? In order to establish nutritional ketosis, you need to keep stable blood sugar Continue reading >>

Why Your High Protein Low Carb Diet Might Not Be A Keto Diet

Why Your High Protein Low Carb Diet Might Not Be A Keto Diet

In the 1970s Dr. Atkins popularized the ketogenic Diet. What a dream diet this was! Eat all you want and as long as you only eat protein and fat and do not consume carbohydrates, you will lose weight. It was a miracle! The caveat was pretty simple: You must eat HIGH fat, meaning 80% or more of your calories from fat. The rest of your calories would come from protein with trace carbs. Sedentary people were losing fat. Heck, I even saw an interview with Luther Vandross, the man whom we have all had in the background while making love at least once in our lives, stating that he went from "Fat Luther" to "Skinny Luther" by using the Atkins Diet. If it worked for the man who is responsible for more pregnancies than Flavor Flav, then this has to be legit. BUT, bad things happen when bodybuilding "GURUS" get wind of ideas like this. They make it even more idiotic! In the late 1990s the "keto" diet made a roaring comeback. Celebrities were using it. My neighbor who had a really fat butt was using it. Hell, even I tried it. But this was the actual ketogenic diet, meaning HIGH fat, moderate protein and trace carbs. This is a real keto diet. The body needs to be depleted of all glucose and carbs, AND you have to eat low protein. Marc Lobliner discusses why your high protein, low carb keto diet might not be putting you into ketosis. A ketogenic diet is low protein? Low protein? You heard me correct, low protein. The ketogenic diet, while good for the soccer mom whose only activity is loading groceries in her minivan, is HORRIBLE for bodybuilding! As bodybuilders we want about 1 gram of protein per pound of bodyweight per day (per ISSN and other guidelines) to build and maintain lean muscle mass. NO WAY can you get this when 80% of your diet is coming from pork rinds and pig butt. B Continue reading >>

Ketogenic Dieting: Frequently Asked Questions

Ketogenic Dieting: Frequently Asked Questions

Ketogenic dieting is more popular than ever these days, but unfortunately, that doesn't mean it's more understood than ever. In fact, given the many different names, styles, and goals that get associated with the term, the confusion seems to be growing! After researching ketogenic dieting for years and studying it firsthand in the lab, I believe it has a lot to offer to a wide range of people who want to burn fat, hold on to muscle, and live the healthiest life possible. Researchers have been digging into the details of ketogenic dieting for decades, but there's also fascinating new science happening in this area all the time. So, I'm devoting this installment of "Ask the Muscle Prof" to answering the most common questions I hear about ketogenic dieting. In addition to the questions I’ve answered in the article itself, I also did a live Google Hangout answering the most common questions from readers! After you’ve read the article, check it out at the bottom of the page to have even more of your burning keto questions answered in details! My goal is for you to have no excuse not to know what's going on in this exciting part of the nutrition world! The Terms "Fat-Adapted," "Keto-Adapted," And "In Ketosis" All Get Mixed Up Online. Do They Mean The Same Thing, Or Are There Differences? This is a great question. Ketosis is induced when carbohydrates in the diet are too low to provide the exclusive fuel source for the body, usually lower than 50 grams per day.[1] When this occurs, you enter into a unique metabolic state in which the liver produces small organic molecules called ketone bodies at sufficient levels to allow your brain, organs, and muscles to function using them and fat as fuel.[2] Someone consuming a "traditional Western diet" has a blood ketone level that's Continue reading >>

Podcast: How Stress, Alcohol, Protein & Bodybuilding Affect Ketosis

Podcast: How Stress, Alcohol, Protein & Bodybuilding Affect Ketosis

Joe and Amber from THE PRIMAL EXAMPLE podcast recently interviewed me to talk about what it really means to be ketogenic, or to burn ketones instead of glucose for energy. How does bodybuilding while keto work? How do stress and alcohol affect ketosis? Should you measure your blood ketones, and who should try intermittent fasting? Trying to build muscle while keto? Worried about protein limits on keto? Find out about making gains, carbs vs net carbs and common misconceptions about how much protein you really need all while being in ketosis and hear some of my nutrition and fitness secrets to getting naturally JACKED without overloading on carbs. Continue reading >>

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