diabetestalk.net

Keto Bodybuilding Reddit

Diet Wars - Carb Cycling Vs The Ketogenic Diet

Diet Wars - Carb Cycling Vs The Ketogenic Diet

Print After all these years, barely a week goes by in which I don’t get asked about ketogenic dieting or carb cycling (usually both). So to settle all debate, let’s look at the main benefits and drawbacks of each. Before we go into all that, let me just state that it’s a scientific fact that some people don’t have to worry as much about the types of carbs they eat, and don’t have to have severely low carb intakes to lose fat. This characteristic—insulin function/sensitivity—is highly genetically based . You can get tested for this and other genes via FitnessGenes (aka MuscleGenes), or you can pay careful attention and use long-term trial and error to determine your carb sensitivity. Let’s start with a carb-cycling diet first, which will enhance our discussion on keto later. First, a definition: Carb cycling could be anything from having two or three cheat/reward meals per week during a carb-restricted diet to having two or three very low carb days per week and eating a normal amount of carbs on other days. Carb cycling works best in people who are able to maintain a high degree of compliance, don’t succumb to cravings, and don’t have huge appetites. The reason for this is that it’s difficult to implement—you have to plan your meals fairly carefully. For most people, outside of hardcore gym-goers and competitors, this makes the compliance rate poor. The second problem is that some people, when they get that whiff of “cheat” food, can’t stop and go off on a bender, also throwing a monkey wrench into their attempts at compliance. If either of these is you, then stick to a consistent diet in which you adjust your carbs very gradually; or, if you do carb cycle, stick to foods that you know won’t push the “binge” button! For those who can p 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 >>

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 >>

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 >>

How I Fixed The Biggest Ketosis Mistakes

How I Fixed The Biggest Ketosis Mistakes

The ketogenic diet isn’t always as easy as it seems. I tried for a long time, but not until I dove deep into the research and found out how to fix all of the common mistakes was I able to enjoy the full state of ketosis. This article is to help you avoid those same mistakes. Why Try the Ketogenic Diet First, why would you want to even try ketosis? I truly enjoy trying diets and eating methodologies to research what I like and what works for me. I’ve experimented with low-carb diets, high-carb diets, and everything in between, but I’ve never cut them out to the point to achieve ketosis. What’s most exciting about the ketogenic diet to me is that, yes, it’s amazing for weight loss, but it’s not just a “diet.” Ketosis is literally a state of metabolism. You are either in or you’re out. I wanted to see and feel for myself the benefits everyone is talking about from going full Keto. My Keto Coach has a great line that goes like this: I was sold and needed to try this and commit. If you are new to researching ketosis, a quick review of the popular benefits: Mental Clarity [2] Fat Loss [2][3][4] Feeling Full [1][2] Better Sleep [1] Better Mood [1] Better Skin [4] The list goes on and on, including disease and inflammation reduction, better cholesterol, etc. For my purposes I didn’t care about weight loss or fat loss, I just cared about doing the diet the best I could, and to do that, I needed to prepare accordingly. Preparation Stage – Learning the Keto Basics Here is what I did to educate myself and prepare for six weeks of the Ketogenic Diet. I picked a start date and spent $30 at In-N-Out burger on a massive send-off to carbohydrates. A whole other post could be dedicated to the mistakes I made at In-N-Out. After this epic meal, it was officially time Continue reading >>

Getting Drunk While On The Ketogenic Diet: Is It Safe?

Getting Drunk While On The Ketogenic Diet: Is It Safe?

I get it. You want to adopt a healthy lifestyle but you don’t know if drinking alcohol on the ketogenic diet is a smart idea. Obviously alcohol is bad for you. We all know this. And it’s obviously one of the most abused yet socially acceptable substances out there. No one wants to be the guy/gal who doesn’t go out on a friday night just because you’re on a diet. With that being said, it’s important to take necessary precautions especially on a low carb high fat ketogenic diet. It’s completely possible to stay in ketosis and still enjoy a couple drinks here and there. Can I Still Drink Alcohol On The Ketogenic Diet? Yes but you have to be careful. If you want to successfully stay in ketosis, you have to choose your drinks wisely. Drinking low carb or zero carb drinks will ensure that after your body utilizes the alcohol as a source of fuel, that you are back into ketosis immediately after. When we consume alcohol, our body starts working to metabolize it in order to use it as energy. When we start to feel “drunk” this is due to our body’s metabolizing the alcohol. Drinking alcohol disrupts our fat burning processes because it prioritizes the processing of alcohol before anything else since it is toxic to our body’s. This is why some people experience the stalling of weight-loss when they drink alcohol. What Will Happen To My Alcohol Tolerance On The Ketogenic Diet? Since you are restricting any form of glycogen (through carbs) on the ketogenic diet, your liver glycogen storages are already depleted which means you are running off of fats instead of glucose, thus, burning fat more effectively. Someone on a high carb diet has plenty of glycogen stored in their body. This gives your body a buffer before metabolizing alcohol. So what does this all mean ex 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 >>

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 >>

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 >>

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 >>

The Top 7 Secret Bodybuilding Supplements

The Top 7 Secret Bodybuilding Supplements

Co-Authored by yours truly, Heather of GF2 and my hubby Thaddeus of Eris Fit LLC. Basically, my husband wrote an article and I went and improved it with my own personal experience…. and possibly, just maybe changed a little bit, or ALOT of it to read better for all you fine readers of Get Fit. Go Figure! I stand by everything I say in this article and use these supplements myself. Several of the links in this article gives us a percentage of your sale as an affiliate at no extra charge to you. If you want to support this blog or Eris Fits’ blog, click on the links and buy the brands we stand by. Having just finished a season of cutting calories, cardio’ing and competing, I wanted to share with you some of the supplements I took to help keep me sane, energized and focused. You all know how you feel when you diet on low calories. You are low on energy and brain power. Multiply that 10 fold when you are super lean and your body thinks you are literally starving to death. Your ability to pick heavy shit up gets so much harder. Putting out the same amount of effort you did 2 months prior becomes a very challenging activity. Not to mention the brain drain you experience, the tired unmotivated feeling day in and day out, the sleep issues, the irritability- all that because your body is stressed from a calorie deficit. These conditions are not ideal for building muscle … muscle is an energy expensive tissue and the last thing your body is willing to do is build extra muscle when in a calorie deficit. You know the feeling of sitting in the locker room having a conversation in your head trying to get your ass up and working out! Maybe you even talk yourself into heading to the nearest Caribou for a extra grande chocolate mocha with caramel flavor and whipped cream on top 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 >>

The Diet Book Of A High Performer. The Ketogenic Bible.

The Diet Book Of A High Performer. The Ketogenic Bible.

The Diet Book of a High Performer. The Ketogenic Bible. Just finished this book, kindly sent to me for review and feedback. The Ketogenic Bible: The Authoritative Guide to Ketosis by Jacob Wilson, Ryan Lowery The authors, Dr. Jacob Wilson and Ryan Lowery, and all the scientists who collaborated to create this phenomenal piece of work, are extraordinary accomplished pros in the field of nutrition, nutrition therapy, diet for ultimate mental and physical performance, for optimal body composition, diet for maximum energy and minimum health issues. Look at the table of contents. If you are not a nutrition geek like me, a lot of terms on the list might be totally new to you, but what I really loved about the book, is that it gives you as much science as you need and might want, going deep into biochemistry and how the diet works on a cellular and molecular levels, but most of the book (even science parts) are written in a great conversational style and easy-to understand engaging language, so that even if you are not into nutrition science but want to really understand why properly designed high-fat aka ketogenic diet works so well for weight loss and weight management, for treating so many very often untreatable conditions, for improving mental and physical performance, for improving dramatically your body composition, melting fat and helping with retaining and building muscle, for cardio-vascular and strength/bodybuilding results – if you want to know why and how it works, and what is a proven fact, a theory and a speculation at this stage – you’ll find all the answers, that can be found at this time. And if you decide to implement the diet, try it out for yourself for any of the reasons mentioned above – weight loss and improved metabolism, improved leanness (less Continue reading >>

Lose Fat, Gain Muscle

Lose Fat, Gain Muscle

This article is NOT finished, but something I threw together this weekend as I just opened the recomp forum and I wanted something to give people the general idea about what recomp diets are about. I will add to it and refine it in the days to come. This article is aimed at dispelling some of the myths that “it is impossible to lose fat and gain muscle”. Nothing could be further from the truth, it can easily be done. But……doing so requires context to be taken into account as well as content. Most people have no idea what a recomposition diet consists of and confuse it with a typical aggressive cutting diet. I will go over some of the concepts of a recomp diet as well as some of the ways people take things out of context and attempt to apply them to a “lose fat, gain muscle diet” and fail miserably. The first and most often made mistake is someone deciding they are going to shed some unwanted bodyfat and do a straight “cut” style diet. Overall calories are low and stay that way, carbs are usually drastically restricted, and cardio is pushed hard. The body is always in a deprived state and in many cases strength goes down the tubes as well as muscle mass. The dieter doing an aggressive cut is in best case circumstances not losing too much muscle. They get done, and it is obviously apparent that they sure as hell didn’t build any muscle while dieting—duh. Message here—a cut diet is NOT a recomposition diet. Most trainees base their diet results in the short term on what the scale says. If they are “massing” (I never use the word “bulk” as it is usually interchangeable with “get fat”) they want to see the scale going up “X” amount each week. When “cutting” they want to see the scale going down “X” amount each week. As long as th Continue reading >>

More in ketosis