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How Much Protein On Keto Bodybuilding

Ketogenic Diet: Your Complete Meal Plan And Supplement Guide

Ketogenic Diet: Your Complete Meal Plan And Supplement Guide

So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. You're going keto. First off, you're in good company. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever. But for every lifter who ends up loving this approach, you'll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That's the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan! Your Must-Have (And Must-Not-Have) Keto Food List Feeling ready to start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Got that done? Cool. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef 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 >>

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 >>

Not All Low Carb Diets Are Keto: Why Most Bodybuilding Fans Get It Wrong!

Not All Low Carb Diets Are Keto: Why Most Bodybuilding Fans Get It Wrong!

When most people think of keto, they think of low carb. While ketogenic diets are low carbohydrate diets, the reality is that not all low carbohydrate diets are keto. As I’ve written before, it is quite popular for fitness professionals and YouTube fitness pundits to “beat up” low carbohydrate dieting. Much of this derives from the fact that many physique competitors, who are also quite often YouTube influencers, had horrible experiences with low carbohydrate diets. Low carbohydrate dieting often evokes imagery of meal after meal of bland, tough, chalky fish or chicken with vegetables in plastic Tupperware being choked down by bodybuilders. The truth is that, while many bodybuilders have experienced a low carbohydrate diet, the high protein, low fat, and low carb diet that most bodybuilders do is far from ketogenic. The bodybuilding version of a low carbohydrate diet, performed with the desire to get to minimal (and unhealthy) levels of bodyfat, is an extreme diet that can get you very lean in the short term, but lead to metabolic and hormonal damage in the long term. With this diet, once you get lean, it becomes nearly impossible to hold that level of conditioning for longer than a few days. The idea here is to peak for a show, and then fatten up for the off-season. On the other hand, the ketogenic diet is a high fat, moderate protein, high fat diet with a very different purpose – to get you to optimal levels of bodyfat and performance for the long term. While many who have done the typical bodybuilding low carb diet have experienced weakness, brain fog, and muscle loss, the ketogenic diet can increase strength, endurance, brain energy, and muscle gains. Let’s end the confusion between these two diet methods once and for all by examining the key differences b Continue reading >>

The Top 5 Keto Mistakes Shared By Jason Wittrock Of Bodybuilding.com

The Top 5 Keto Mistakes Shared By Jason Wittrock Of Bodybuilding.com

In this video, EAO Myoplex athlete, and spokesmodel of Bodybuilding.com, Jason Wittrock, shares what he believes are the Top 5 Mistakes people make starting out on the ketogenic diet. Are you struggling with the ketogenic diet? You can’t seem to get into ketosis, no matter how hard you’re trying? Don’t worry, it happens to many people. But, the answers to your problems are not as difficult as you may think. Small little changes and tweaks to what you eat can get you into ketosis quickly. When you hear the success stories of the ketogenic diet, you hear about fat seemingly just “melting” off of people’s bodies, sky-high energy levels, increased mental clarity & focus, and more. If you’ve been struggling to get into, or stay in, ketosis, you likely haven’t seen those effects…but you deserve to! Check out these Top 5 Keto Mistakes Jason shares in this video…You could be missing one little thing in your daily diet, habits, and routine. The Top 5 Keto Mistakes People Make You can see Jason’s original article on Bodybuilding.com, where he goes into more detail on each of these five points. 1. Being impatient with keto-adaptation Your body has been running on carbohydrates all your life, so you must be patient with its transition to burning fats, including pushing through withdrawal effects (aka “keto flu”) 2. Not eating enough fat The keto diet is not just a low-carb diet, it’s also a “super-high-fat diet”…you must change your mindset from fear of fat to “get enough fat” each day. 3. Eating too much protein Everyone’s body is different in how much protein it can tolerate and stay in ketosis. Eating more protein than your body’s threshold will create a process called gluconeogenesis (when protein is converted into glucose), which will 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 Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

A Complete Guide To The Keto Bodybuilding Diet

A Complete Guide To The Keto Bodybuilding Diet

Looking for a low carb diet that still lets you build muscle? A keto bodybuilding diet may do the trick. Click here for our comprehensive ketogenic diet guide. Keyword(s): keto bodybuilding Are you looking to take your bodybuilding diet to the next level? Is it time for you to start pushing through those plateaus? The answer to the above may be yes, but the next question is the real killer. Are you hardcore enough to keep packing on the muscle while following a ketogenic diet? If the answer to that is yes, then stick with us, because we are about to take a look at the keto bodybuilding diet, and how you can keep yourself in a state of ketosis and still pack on the muscle. What is a Keto Bodybuilding Diet? Before we take a look at the diet itself, it is first important to understand what a keto diet really entails. Ketosis is a state that the body will enter when the consumption of carbohydrates is reduced, typically to be 50g a day, although if you are serious about getting the most of this diet, you might want to consider reducing that further, to 20g or less. Ketosis means that the body adapts to the low carb state and starts to burn fat instead. Carbs are what give us our energy, and body fat is basically potential energy, stored up for a time when it is needed. If you don’t reduce carbs, you will never truly start to burn through your fat stores. Ketosis means taking that potential away and using fat as a source of energy. Ideally, a keto diet is used to burn fat, so to follow it as part of a body building routine is going to challenge you to the extreme. It is going to be tougher than any other diet and workout combination you have tried, but if you stick with it, then you will see tremendous gains. Preparation is the Key to a Successful Keto Bodybuilding Diet Wh 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 >>

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 >>

Can You Build Muscle On A Ketogenic Diet?

Can You Build Muscle On A Ketogenic Diet?

The other day, I was on a phone call with a good friend and fellow strength coach, Joe Dowdell, CSCS, of Peak Performance in New York City. I told him my current deadlift personal record stood at a respectable 420 pounds but that I aspired to pull a 500. He told me it was "doable." Great. Then I threw him a curveball worthy of Dodgers southpaw Clayton Kershaw. I wanted to add 80 pounds to my deadlift … while following a ketogenic diet. Joe let out a big sigh. Staying on a ketogenic diet means eating so few carbohydrates that when your glycogen stores empty, your body cashes-in on a process called 'ketosis' for energy. The carbohydrate threshold to stay in ketosis will vary by individual, but the guideline for most folks is fewer than 50 grams of carbs. I was dead-set on eating fewer than 20 grams of carbohydrates per day. How low is that? One medium banana would place you over your daily limit! Wait, don't carbs stimulate muscle growth? How could this work in the long term? More important, can I add 80 pounds to my deadlift without eating much carbs? These questions and more piqued the scientist in me. So I set out to find the answers not only by poring over the scientific literature but through real-world application on the gym floor as well. Now before you rush down to the bottom of the article to see if I did it, I want to preface the grand finale by explaining the anabolic capacity of carbohydrates. Let me walk you through several key areas of anabolism in which carbohydrates and insulin play a role. Carbohydrates, Protein, and Insulin Carbohydrates create anabolism largely by setting off a cascade of hormone-driven events. (Just so we're clear, you also get an insulin response from protein as well.) Chief among these events is secretion of a hormone called insuli 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 >>

The 5 Biggest Keto Mistakes

The 5 Biggest Keto Mistakes

When it's done right, the ketogenic diet can have major benefits, according to its fans. Adherents speak of fat melting away from their physiques, skyrocketing energy levels, mental clarity, and a wide range of health benefits that scientists are only now starting to investigate more deeply. But what's clear is that this diet, perhaps more than any other, can be done dead wrong. And surprisingly, the culprit isn't always just "eating too many carbs." Here are the five keto mistakes you need to avoid, courtesy of Bodybuilding.com and EAS Myoplex athlete Jason Wittrock, who also lives and trains keto. If you want to learn more about the science of the ketogenic diet, be sure to check out the Ask the Expert Panel that Wittrock recently attended with dietician Steve Hertzler, PhD, and Bodybuilding.com science editor Krissy Kendall, PhD. 1. Getting Impatient With Adaptation Before you jump into keto, you have to understand something: You've been running on carbohydrates your entire life. Now you're asking your body to completely switch metabolisms and start using fat for energy instead of carbs. You will have some withdrawal effects during this time, commonly known as the "keto flu." What you need to do is stay committed. There are ways to minimize the keto flu, even if you can't eliminate it completely. Stay the course, the flu will pass, and all of a sudden, you will be in ketosis, and you will feel better than when you first started. As Parker Hyde pointed out in "Ketogenic Diet: Your Complete Meal Plan and Supplement Guide," becoming fat-adapted is a process of weeks, not just days. Most people need 3-4 weeks to reach peak fat-burning adaptation. Stick with it and give this diet a fighting chance! 2. Not Getting Enough Fat The best way to think of keto is that it's not s Continue reading >>

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 >>

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