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Ep 2: Luis Villasenor Aka Darthluiggi Of Reddit/ketogains – Building Muscle On Ketogenic Diet

Ep 2: Luis Villasenor Aka Darthluiggi Of Reddit/ketogains – Building Muscle On Ketogenic Diet

Known as Darthluiggi on reddit – Luis Villasenor moderates the r/keto, r/ketogains, and the new r/ketoscience boards and is always answering questions and helping people with their weight loss and health goals using the ketogenic diet. Not only has he been on a ketogenic diet for 14 years, he has proven that you CAN build plenty of muscle on a ketogenic diet. Check out his natural, ketogenic bodybuilding progress on instagram. I talked to Luis about his transformation through keto, he gives tips for beginners to keto, talks about the best ketgenic diet resources online, shares his experience on cyclical ketogenic diet (CKD), and talked about his new method of using 15grams of carb preworkout (targeted ketogenic diet – TKD). Darthluiggi is a very helpful wealth of ketogenic diet information and experience and one of the few people who has proven that you can build muscle on a sustained ketogenic diet. Resources, links, and where to chat with Darthluiggi: Luis’ first thread on reddit offering tips and pointers More recent thread about his TKD experiment Luis’ Instagram Books mentioned: Continue reading >>

How Paleo Made Me Fat … And Pop Tarts Got Me Shredded

How Paleo Made Me Fat … And Pop Tarts Got Me Shredded

This was me back in 2011: Not exactly an Adonis, huh? And hardly what a personal trainer should look like. Okay, I wasn’t obese, but I certainly wasn’t in the best of shape – weighing in at over 210 pounds at only 5’8” I was definitely carrying more body fat than I should have done. Thing is, I was training hard, and had some semi-respectable lifts, with just shy of a 500-lb deadlift, and a bench press of 245-lbs for reps. To the average outsider, it would appear that my diet was on point too. I was a staunch advocate of Paleo eating … and a low-carber at that. This meant that my meals revolved around “good quality” foods such as grass-fed beef, wild caught salmon, almonds, walnuts, plenty of vegetables and everything was cooked in coconut oil or grass-fed butter. (Because as a Paleo-er, you’ve GOT to get those good fats in.) I didn’t eat dairy. I wasn’t lactose intolerant, I just knew that dairy was the devil, and the sugars in milk, cottage cheese, or even some Greek yogurt could potentially blunt my fat burning. I avoided gluten like the plague. I wasn’t celiac, but again, I’d read enough articles to know that gluten was just bad news, so I got rid of all the bread, pasta and cereals from my diet. Whenever I went out for a meal, I didn’t even need to look at the menu – I’d order a steak and salad, insisting that the dressing came on the side, and that the steak wasn’t cooked in oil. As for artificial sweeteners – heaven forbid! I’d heard from nutrition authorities that these were worse than sugar, and associated with cancer. Ergo, they were bad news. You might have thought I was happy living this clean eating lifestyle, and following the ways our bodies were designed to eat, but that was far from the case. Sure, I had that wonder Continue reading >>

My Transformation: How I Lost 66 Pounds And Gained A 6 Pack In 8 Months.

My Transformation: How I Lost 66 Pounds And Gained A 6 Pack In 8 Months.

On June 2016, I was 23 years old, 5' 9" and weighed 95kg. I knew I'd let go of myself. I was a year and a half out of college, and I had no idea how to adult. Putting my professional life first was the only way I knew how to function, but when the fixed duration problem sets of college times became an infinite stream of work, I kept pushing myself further and further. The longer I worked, the more I needed to relax in my downtime. As someone who's always found comfort in friends and food, it was no surprise that it had come to a point where midnight department store runs to pick up chocolates and junk food had become a daily fixture. As the weeks ticked on, so did the pounds. When the snow started melting, the thick peacoats of a New York City winter couldn't disguise my ignorance any more. I had to do something about it. In the next 8 months, I lost 30kg (66lbs) and became the fittest I've ever been. I measured in at 8% body fat and had a 6 pack for the first time in my life. Using data and YouTube videos to guide me, I changed the way I ate and started training while trying to balance a fair share of fun and a full-time job. Originally posted on Reddit's /r/progresspics where it received over 360 upvotes. All body fat measurements are taken on a bioelectrical impedance scale and are likely inaccurate. Left: In my final form. Picture credit: Richard Storm. Right: At maintenance calories for about a month. A newly acquired Adonis belt. All body fat measurements are taken on a bioelectrical impedance scale and are likely inaccurate. Transformation In the beginning, my goal was to religiously do a 12 week training program. I had a fixed end date in mind, and I'd hit the gym and eat correctly until that date. By the time I'd reached that date, I began enjoying the change, Continue reading >>

14 Years In Ketosis, You Can Build Muscle On Ketogenic Diet – Darthluiggi Of Reddit Keto Interview

14 Years In Ketosis, You Can Build Muscle On Ketogenic Diet – Darthluiggi Of Reddit Keto Interview

THE KETOGENIC EDGE COOKBOOK: A Training Manual for Low-Carb, Ketogenic, and Paleo Cuisine – free Maca EBOOK: For coaching, skype consultations: Known as Darthluiggi on reddit – Luis Villasenor moderates the r/keto, r/ketogains, and the new r/ketoscience boards and is always answering questions and helping people with their weight loss and health goals using the ketogenic diet. Not only has he been on a ketogenic diet for 14 years, he has proven that you CAN build plenty of muscle on a ketogenic diet. Check out his natural, ketogenic bodybuilding progress instagram: I talked to Luis about his transformation through keto, he gives tips for beginners to keto, talks about the best ketgenic diet resources online, shares his experience on cyclical ketogenic diet (CKD), and talked about his new method of using 15grams of carb preworkout (targeted ketogenic diet – TKD). Darthluiggi is a very helpful wealth of ketogenic diet information and experience and one of the few people who has proven that you can build muscle on a sustained ketogenic diet. Resource, links, ad where to chat with Darthluiggi: Reddit Keto forum: Reddit Ketogains forum: Reddit Keto Science forum: Luis’ first thread on reddit: More recent thread about his TKD experiment: Luis’ Instagram: Books mentioned: The Ketogenic Diet, by Lyle Mcdonald Underground Bodyopus – Militant Weight Recomposition, Dan Duchaine Anabolic Solution for Bodybuilders, Mauro Di Pasquale source Continue reading >>

Your Macros

Your Macros

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone. Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate (versus the Katch-McCardle Formula or the Harris-Benedict Formula) in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume. Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, we’re able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet (or any diet) can lead to dangerous or unwanted results. DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate – this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage. This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate (BMR). We use this number, along with your body fat percentage, to estimate how many calories you’ll need for your goals. The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calo Continue reading >>

A Successful Targeted Ketogenic Diet Experiment

A Successful Targeted Ketogenic Diet Experiment

This is a guest post written by Bosona who I met through one of the reddit/keto threads where he shared the findings of his own n=1 experiment using a targeted ketogenic diet (TKD), with great results. I asked him if he was willing to write a guest post for this site describing his experiment in more detail and he kindly agreed. I think it’s useful for folks who visit to see that not all experiments with variants of ketogenic diets end up with crazy lab numbers. I was also interested to hear more of his story for a very selfish reason: since I’m also in the midst of my own experiment using a variation of the targeted ketogenic diet approach, John Kiefer’s Carb Back-Loading, his results may shed some light on how things turn out for me. — BJJ Caveman Background In December of 2013 after five years of watching my cholesterol levels yo-yo above healthy levels but not quite in the statin-worthy territory the scales have finally tipped and my doc prescribed Lipitor. This isn’t exactly obvious just by looking at my diet or me as I was never very overweight and have always eaten healthy non-processed home-prepared foods with plenty of fruit and very limited amounts of sweets or salty snacks. But, both my parents despite similar habit have high cholesterol themselves and with genes like those it looked like I never had a chance. So I panicked of course… And then I bought myself a 3 month extension for one last desperate try. The Research Less then 4 months ago I’ve never even heard of Keto diet. I knew I had luck dropping weight when I needed to on a low carb diet but “ketosis” wasn’t a term I was familiar with. Without wasting a lot of space on how I got to keto (a chain of random and serendipitous events) once I did start looking into it I was left with mi Continue reading >>

5 Supplements Keto Dieters Should Use

5 Supplements Keto Dieters Should Use

Starting out and maintaining a ketogenic diet can be an arduous task for those who haven’t tried it before, despite being comprised of tasty meals. In this article, we present you five supplements that will help you adapt much more efficiently and reap the benefits of living on a low-carb diet. The first and most important thing you need to remember when deciding to embark on the ketogenic journey is that you need to greatly increase fat consumption. That’s because you need some kind of an alternative to carbs that were previously providing the majority of your daily calories. And eating too much protein isn’t the best substitute since anything above 0.6-0.8 grams of protein per pound of bodyweight will actually lead to the production of enough glucose that will take your body out of ketosis. Where you get you fat from is entirely your choice. The majority of people add avocados, bacon or cream in almost every meal of the day, and some even forget that there lots of other healthy alternatives like eggs, lean meats, and veggies. No matter the choice and no matter how delicious the new menu is, the period it takes to adjust to a keto diet is always difficult. Lots of people have been tempted to quit the diet before even entering the state of ketosis, which is the time when the real fat burn begins and you start seeing the benefits. The 5 staple supplements that we present here will help you endure this adaptation period which has been proven to be the most difficult for most people and help you reach your end goal of becoming leaner and stronger. 1. Electrolytes Forcing your body to switch its preferred energy source from carbs to fat can be extremely difficult. And that’s not just because of the time it takes for that to occur, but also because chances are high t Continue reading >>

Keto Calculator: Calculate Your Macronutrient Goals

Keto Calculator: Calculate Your Macronutrient Goals

Use this Keto calculator to determine your macronutrient levels. This will be your best method for reaching and maintaining nutritional ketosis. I highly suggest using the Keto Gains calculator. Before starting, please make sure that you understand that: Carbs are a limit. Do not eat above your carb allowance daily. This will ensure ketosis. Protein is a goal. Your main priority. Always strive to hit your protein macro goal each day. You can eat more protein if desired. Fat is a lever. Eat as much as you need to feel satisfied and energized. Not a goal. Eat less to lose more. Eat more to gain. If you’ve ever heard somebody tell you to “track your macros,” this is the first step. Please start by entering your information below. Tracking Your Macros It’s important that you track your macros — at least temporarily — until you can get a feel for the amount of food you can eat. My favorite way to do this is with an app on my phone called My Fitness Pal. You can look up millions of different foods, create recipes, scan barcodes and more. I highly encourage you to check it out. Others prefer to use plain old pen and paper, and that’s completely fine. Remember to re-check your macros with the Keto Calculator as you lose weight. This is integral as your dietary needs will change over time. How to Find Body Fat Percentage There are a number different ways that you can calculate or estimate your body fat that include: Skinfold calipers Body measurements DEXA scans Comparison photos Chances are that you’ll likely opt for the last option — comparison photos. This method is fine despite not being as accurate. You can see some comparison photos of men and women below: Continue reading >>

Keto Superhero - Getting Jacked Without Carbs

Keto Superhero - Getting Jacked Without Carbs

PART 1 - WHAT TO EAT “Ketosis is a panacea” –Dr. Dominic D’Agostino Panacea - a solution or remedy for all difficulties or diseases. In 2012 I began the ketogenic diet, made my first bulletproof coffee and lost 15 pounds. By 2014 I was running fasted half marathons, with no prior endurance training and grew my first six pack. 3 months ago I competed in my first powerlifting meet, lifting a lifetime personal record, without carbohydrates. Ketosis is working for me. In Ketosis, fat loss and endurance are freebies. Energy, focus and satiety are effortless. But strength and size is challenging. This was a problem for me because I want to look, feel and perform like a Superhero. Doesn’t everybody? This article outlines what I'm eating to get Superhero size and strength, without excessive exercise, eating frequency or supplementation. Im not a bodybuilder or an aspiring pro athlete. Im just a regular guy with a regular job, and average time constraints. I have a new baby, girlfriend and lots of responsibilities. I dont have time to eat, sleep and breathe fitness, but I do want to be yoked. I want to do it without excessive effort, and I want it to be sustainable. The strength programming will be a separate post. Its a 3 day per week powerlifting schedule. Heres the entire Keto Superhero Program outline: 1. Cyclical ketosis 2. 12 eggs a day 3. Powerlifting 4. Balanced Electrolytes 5. Epic Sleep 6. Minor Supplementation 7. Sauna Training 8. Have fun, dont worry, be happy :) 9. beer (added this one when i was buzzed) In my opinion: · If you get big and strong but you are damaging some aspect of your health, the program has failed. · If you get big and strong, but you have no free time, the program has failed. · If you get big and strong but your relationship with fo Continue reading >>

Aesthetic Workout - The Complete Anti-5x5 Bodybuilding Program

Aesthetic Workout - The Complete Anti-5x5 Bodybuilding Program

To be aesthetic. That is the goal. But what does it mean? To look amazing? To have a beautifully balanced muscular physique that places emphasis on quality lines over freaky muscle mass? Yes and yes. Related: Build an Ideal Physique Using This X-Frame Aesthetic Workout The Merriam-Webster dictionary defines aesthetic as: a : of, relating to, or dealing with aesthetics or the beautiful b : artistic c : pleasing in appearance : attractive The Urban Dictionary defines aesthetic as: Something that tumblr weirdo's say way too often and use it for every damn thing under the sun. A generally annoying word. "Hey dude! check out my straight aesthetic! haha Nike socks and cargos!" Running with the Urban Dictionary, the term aesthetic is definitely used wayyyyy too much in the lifting realm. You can't escape it's usage. Every protein shaker chugging bro from here to Kalamazoo wants dem der aesthetics. They want to look good. Perfect symmetry. Be Zyzz-like. Be Frank Zane-like. Get them Greek god gains. Walk the beach and have mere mortals fall to their knees in worship. Something like that... While aesthetics is a generic term that has somewhat lost value, its concept goes back. Way back. In fact, bodybuilder Steve Reeves actually provided standards as to what the perfect natural body should look like. His ratios were as follows: Arm size = 252% of wrist size Calf size = 192% of ankle size Chest Size = 148% of pelvis size Waist size = 86% of pelvis size Thigh size = 175% of knee size I have my own standards. They are slightly easier to calculate. Please understand that these are considered optimal for lifters under 20% body fat. Shaw's Simple Aesthetic Standards Arm Size = Wrist size + 10 inches Calf Size = Wrist size + 10 inches Quads = Knee size x 1.75 Chest size = Waist size x 1 Continue reading >>

The Low Down On Keto Diets

The Low Down On Keto Diets

If you have been following the world of fitness in general and have picked up a magazine or even just watched television in the past decade, there is one thing you have probably noticed; a bombardment of advertisements directed at you all claiming to be the secret to your fat loss success. Countless so-called “gurus” and other nutritional advisors have preached about the successes of their clients based on a diet constructed by them with the promise of a lean, healthy body. Many of these diets have unattainable and unrealistic results in the time frame they propose. You may have seen things like six weeks to a six-pack or 30lbs in 30 days, or something along those lines. Well, my friends, most of those diets simply do not work, and the integrity of the people endorsing them is sketchy at best. In the past few years, athletes and many people wanting to shed fat fast have been turning to a practice of eating little to no carbohydrates in the effort to promote fat burning at an expedited pace. Borrowed from the infamous Atkins diet, eating high amounts of protein with very little carbs and a high amount of fat has started to catch on with some real results. To take that even further, the introduction of the Keto diet where you eat zero carbs with high amounts of protein and healthy fats in the effort to create ketosis in the body has many bodybuilders and fitness enthusiasts alike showing crazy drops in body fat percentage at a record pace. So, is the keto diet worth trying? Let’s take a look. What is a keto diet? A keto diet is a nutrition program designed to put the body in a glycogen deprived state where the brain activates the liver to produce ketones so that it can use these for energy, which is called ketosis. To do this, you have to design a diet in which you Continue reading >>

A Very Keto Thanksgiving

A Very Keto Thanksgiving

At first, the keto diet seems like it just might kill you. Fruit is bad. Spam is good (ew). Broccoli is eaten sparingly, but coffee is drank with copious amounts of… butter? To anybody who has a basic knowledge of nutrition, this just seems counterintuitive. What is Keto, anyway? Keto is a high-fat, meat intensive diet, in which carbs and sugar are strictly avoided. We’re weren’t kidding about the “high fat” part—a whopping 80 to 90 percent of the keto diet is comprised of fats. See why spam is good? Originally developed as a tool to treat patients with epilepsy, the diet is gaining popularity with those that want to lose weight (and bodybuilders, of course). Though it is still somewhat of a fringe diet, since it hasn’t exactly made its way into mainstream circles. Okay, so you may think this sounds like just another silly hipster fad—but the diet is actually being used to treat everything from neurological disorders to obesity. So far, research has shown promising results. In one study, 50 percent of children with uncontrolled epilepsy, had a near 90 percent reduction in seizures after being on the diet for more than one year. In another study, obese patients lost a significant amount of weight on the diet. While there isn’t enough evidence on its effectiveness (and you definitely should not try this without speaking to a doctor first), it is a pretty neat diet, mainly because you can eat all the bacon you want on it. Lots and lots of BACON! The keto community on Reddit swears by it—providing expansive helpful meal guides and other information for beginners. Following a diet properly can be tricky—especially around the holidays, but Reddit users have come up with ingenious ways to celebrate the holidays without gorging yourself on sugar. Reddit us Continue reading >>

Dom D’agostino — The Power Of The Ketogenic Diet

Dom D’agostino — The Power Of The Ketogenic Diet

– Dominic D’Agostino Dr. Dominic “Dom” D’Agostino (@DominicDAgosti2) is an assistant professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine, and a senior research scientist at the Institute for Human and Machine Cognition (IHMC). He has also deadlifted 500 pounds for 10 reps after a seven-day fast. Many of you sent enthusiastic follow-up questions after the last conversation we had, so Dom took the time to answer your most popular questions. In particular, he focused on ketosis, ketones, and the ketogenic diet — so you can consider this a ketosis master class (especially if you combine both episodes, though this one does stand alone). It takes a few minutes for Dom to warm up — so be patient! If you have an interest in these types of metabolic therapies, whether for performance enhancement, endurance, weight loss, or fighting cancer, diabetes, or any number of other maladies, you will find a gem within this episode. If you only have 5 minutes, listen to Dom’s thoughts on how much protein you should eat on a ketogenic diet. Enjoy! Want to hear my first interview with Dom D’Agostino? — Listen to our in-depth conversation here. In this episode, we discuss fasting, heavy deadlifts, and the end of cancer (stream below or right-click here to download): This podcast is brought to you by Gymnastic Bodies. This is the training system that I am most obsessed with at the moment. Coach Sommer appeared on a previous episode of the podcast, which turned into a sleeper hit. He is the former USA national team coach for men’s gymnastics and creator of this bodyweight-based training system. I’m not easily impressed, and I have been completely blown away by the sophistication and the elega Continue reading >>

Keto And Low-carb Success Tips And Resources

Keto And Low-carb Success Tips And Resources

Reddit links For anyone starting keto, reddit is a great resource that explains the plan and its benefits very well. There is also a community of redditers who have graciously shared their best recipes and success stories. Tools These are some must-have tools in your kitchen. They come in a variety of prices. I bought the cheapest “spiralizer” – the Vegetti, for less than $15, so be sure to shop around. Links to keto and low-carb recipe sites You can find any of these sites with a simple Google search, but I’ve put a few of them together for you: Cookbooks I don’t endorse or recommend these books, but they look like they have some interesting recipes. Continue reading >>

Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis

Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis

Is ketosis safe? The truth is that we can’t say for certain that it is 100% safe. Humans don’t understand everything under the branch of nutritional science and probably won’t for a very long time. As an individual, the only thing you can do is take a look at the research yourself and form your own conclusion. Personally, through the reading I’ve done and the experience I’ve had with the Keto diet, I’ve formed my own conclusion that ketosis is safe. Could I be wrong? Absolutely. But I could also be right. I’m willing to take that risk in order to follow a diet which could maximize longevity, well being and function. My personal conclusion shouldn’t matter to you though. You need to do your own research and come to your own conclusion. I’ve put together this post to organize all of the issues surrounding the safety of ketosis so that you can make your own decision. In trying to prove something to be safe there are two ways to go about it. Disprove the claims of danger Show evidence which may be correlated with safety This article will dispel the top 10 claims people make in an argument to label ketosis as dangerous. Like I said, the science on ketosis is still quite immature. The following data is not meant to 100% prove or disprove the safety of ketosis. It’s merely the information we have available today which can help us form a nutritional strategy we feel is best for ourselves. I’m not a doctor or a researcher. The following information is material I’ve collected in my attempt to feel confident following a Keto diet indefinitely. Most of it is sourced from doctors or authors although I have also included anecdotal accounts from experiences posted on message boards and Reddit. I know, much of the information here isn’t sourced directly from s Continue reading >>

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