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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 >>

Keto Calculator – Keto Diet Calories & Macros Calculator

Keto Calculator – Keto Diet Calories & Macros Calculator

Keto Calculator for Keto Diet Macros calculation Keto calculator helps you to lose weight on a ketogenic diet. Based on your personal data Keto calculator will make it easy to calculate amount of carbs, fats & Proteins in your diet easily… To know more about Keto diet watch our following Videos: “What is Keto Diet? How Keto Diet works? “Keto Diet Plan for Vegetarian, Non-vegetarians & Vegans? Also read these articles Keto Calculator Units: English Metric Sex: Female Male Age: Weight: Kg Height: Centimeter inches Activity level: Sedentary Some Activity Moderate Activity Very Active Athlete or Bodybuilder Very little physical activity during the day. Most people with office jobs, little exercise (only a little light walking, etc). BMI: Body Mass Index (BMI) is a measure of body fat based on height and weight that is a good gauge of your body fat amount. It is not 100% accurate in all cases, but for this tool it is a good measure. Maintenance - Maintain your weight and heal your body. Calories: 883.4 kcal gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gra… 20%75% Element grams Fat 0.75 Protein 0.2 Carb 0.05 5% Slow Weight Loss - Lose weight at a gradual pace. Calories: 783.4 calories gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gr… 20%75% Element grams Fat 0.75 Protein 0.2 Carb 0.05 5% Accelerated Weight Loss - More aggressive weight loss. Calories: 633.4 calories gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gr… 17%80% Element grams Fat 0.8 Protein 0.17 Carb 0.03 3% Advanced Weight Loss - Lose weight as quickly as possible. Calories: 383.4 calories gr…05101520FatProteinCarb Element grams Fat 8.94 Protein 10.49 Carb 19.3 gr… 15%83% Element grams Fat 0.83 Protein 0.15 Carb 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 >>

The Keto Diet: A Low-carb Approach To Fat Loss

The Keto Diet: A Low-carb Approach To Fat Loss

Along with the Atkins diet and the South Beach diet, individuals who are interested in low carbohydrate approaches to dieting will likely want to look into the Keto Diet. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'. So How Does It Work? The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates. TKD Or CKD Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet). TKD A TKD is one where you will eat carbohydrates right before and right after your workouts. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts. CKD A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week. Normally right before the carb-up phase you will do a depletion workout wh Continue reading >>

How Does A Vego Go Keto?

How Does A Vego Go Keto?

Following the ultra low-carb ketogenic diet takes a lot of effort. But as Darren Pauli explains if you're a vegetarian it's a lot more work. "You must be mad." This was how a science faculty head at one of Australia's top universities responded when I revealed I'd been following the keto diet for the past year, as a vegetarian. On the surface, she was right. As a strict plant-eater I had made an already very restricted eating regime much more difficult. You might have heard of keto; the ultra-low carb, high fat and high protein diet that claims to help you burn fat with next to no exercise. It was first developed in the 1920s as an epilepsy treatment and is still recommended for certain cases. The diet enjoyed a revival in the late 1990s as a treatment for the condition and was soon recognised in studies as a rapid weight loss tool. Following the keto diet means you stop eating almost all carbohydrates, with your daily intake is limited to about 30 grams or less (two slices of bread or small pieces of fruit). But most keto followers (we call ourselves 'ketoers') generally forgo carb-heavy foods altogether and choose to spread their paltry carb allocation across the day's meals. Vegetables are critical to making the diet balanced. So what do we eat instead of carbs? Ketoers aim to reach daily target levels of protein and fats ('macros') according to their specific goals. This is why many keto blogs contain gluttonous bacon-wrapped cheese-laden recipes loaded with fat and protein. It was this impression that prompted the aforementioned professor's outburst. What do I eat? I stick to foods that have only a few carbohydrates. As a vegetarian, I obviously don't eat any meat, which is a major component of the keto diet for most followers. But all else is similar. Whole foods Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

The Palumbo Keto Diet

The Palumbo Keto Diet

Developed for use by bodybuilders, the ketogenic diet is an effective method of losing fat rapidly while preserving muscle mass. One variation of this diet is the Palumbo Keto Diet, which follows a very rigid diet plan at specific intervals. Note that any keto diet must be followed precisely to avoid health risks; these diets are intended for very active athletes only and for periods of no more than two months. However, even athletes should consult their physicians before beginning a new diet or exercise regimen. Video of the Day Keto diets are temporary eating plans that consist of a high protein intake along with a moderate amount of fats and very low carbohydrate consumption. The basic premise behind these diets is to place your body into a state of ketosis, a temporary state in which the body is deprived of blood glucose and is forced to seek alternative sources of energy -- in this case, body fat. It is necessary to regulate the states of ketosis, as prolonged time in this state can be harmful to the body. The key to a successful keto diet is to continue to perform resistance training and aerobic activity at regular intervals. Resistance training is necessary to deplete muscle glycogen and induce ketosis as well as to preserve muscle mass and burn excess calories. Aerobic activity is not as crucial but can speed up the fat-loss process. How Ketogenic Diets Work The primary source of energy for the body is glucose, which is metabolized and transported around the brain and body to fuel daily processes. When the diet lacks sufficient carbohydrates, however, there is no source of glucose and the body is forced to seek a replacement -- fats. Fats are broken down into fatty acids and ketone bodies which provide fuel via different pathways. When regular resistance trainin Continue reading >>

Keto Diet Calculator, Which One Is Best?

Keto Diet Calculator, Which One Is Best?

I decided to check out two of the keto diet calculator sites that are available today. I have not really tried out any keto diet calculators before and was not sure how they could really help me or what kind of data I would get. The two keto diet calculators I decided to try out are the keto calculator and another calculator from phlaunt. In order to do a fair comparison of the results I put in the same amount of data in both of the calculators and in cases where I was missing some data I put in the suggested data by the program. Input data for keto diet calculators Weight: 92kg Height: 180cm Gender: Male Age: 33 Activity level: Heavy exercise 3-5 times a week Current daily carbohydrate intake: 20grams Desired weekly weight loss: 1kg I started out with the keto diet calculator over at phlaunt first and here are my results: Phlaunt keto diet calculator results To maintain your body weight eat 2,922 calories. You have decided to eat 20 grams of carbohydrate a day. This is 2.7% of your total caloric intake. Required Protein Intake: 83 grams of high quality protein. This would be supplied by: 13.8 ounces or 386 grams of a high quality protein food like meat, fish, eggs, or cheese, which typically contain 6 grams of protein. These recommendations are based on the fact that you are eating a ketogenic diet with an intake of 20 grams of carbohydrate a day. Maximum Fat Intake: 279 grams. For every 1 gram of protein you eat over 83 grams of protein, reduce your fat intake by .5 grams to stay within calorie limits. To lose 1 kg a week safely decrease your daily intake to 1,822 calories. You have decided to eat 20 grams of carbohydrate a day. This is 4.4% of your total diet caloric intake. Required Protein Intake: 83 grams of high quality protein. This would be supplied by: 13.8 ou Continue reading >>

Keto Calculator

Keto Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>

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 >>

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 >>

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 Best Bodybuilding Diet Revealed

The Best Bodybuilding Diet Revealed

If you’re serious about adding new slabs of muscle, getting your diet right is absolutely crucial for your success! As strange as it may sound, there is a way of mimicking the effects of anabolic steroids by implementing a few nutritional tactics. I call this the ‘MuscleHack Anabolic Nutritional Strategy‘ (MANS). I’m not saying that you’ll see the same gains as a roidhead – you won’t. No natural diet will replicate the effects of anabolic steroids. However, your results may surpass anything you are currently experiencing. In the next 15-20 minutes I will introduce you to the nutritional strategy that will revolutionize your bodybuilding life. And there’s more… You can make these gains in muscle without the correlating gains in fat! It’s all lean gains. And those with great genetics can actually find the holy-grail of bodybuilding as they build muscle and lose fat at the same time. NOTE: I have a free MuscleHack calculator that will automatically calculate your daily protein & calorie requirements. You can use it and even download it if you prefer. If you would like access to it, just type in your email below. You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy the calculator… A Bodybuilding Diet That Works! Friends, I have no interest in hyperbole or BS; this nutritional strategy works. It took me years to find it, implement it correctly and reap the rewards. I had to find out for myself how to build lean muscle mass like never before while keeping fat accumulation at bay. But it was well worth the effort. So if it’s the best anabolic diet in existence, why isn’t it more widely known? The big supplement companies and rag-magazines would go out of business quic Continue reading >>

Ketogenic Diet For Bodybuilding

Ketogenic Diet For Bodybuilding

Great bodybuilders and endurance athletes do two things very well: First, they know exactly how to train. Second, they feed their bodies the best possible food to achieve their training goals. But you're probably wondering: Am I really getting the most out of my food, or could I perform better on a ketogenic diet? Or maybe you are asking what is a ketogenic diet? Want to know what it is, then carry on reading... What is it? A ketogenic diet is one high in healthy fats, moderate in protein, and very low in carbohydrates. The keto diet forces the body to burn fat for energy, instead of carbohydrates, which is its default energy source. In a normal diet that contains high amounts of carbohydrates, the body converts carbs into glucose, which is used by the body, as well as the brain, for fuel and any leftover glucose that is not used is then stored as fat. In a ketogenic diet, also referred to as low-carb, the body has very little amounts of carbohydrates to turn into glucose, so it does the next best thing: it turns to the liver. The liver, then, takes the body’s fat supply and turns it into fatty acids, which are converted into ketones and so begins the metabolic process known as ketosis, which uses the body’s fat stores for energy. ​Now, I hear you say this is great for weight loss... ... but can a bodybuilder or a high endurance athlete follow this way of eating and have the energy needed for peak performance? The concern is: When you lower the amount of carbohydrates in your diet, you’re also lowering your glycogen levels, which is the default energy source for muscles during workouts, and when glycogen is lacking, so is performance. Then you may then wondering:​ Is there a ketogenic diet for bodybuilding and endurance athletes? ​ The good news is: Strength Continue reading >>

Bodybuilding Keto Calculator : Fat Burning Diet Method Consists Of Wholesome Fats

Bodybuilding Keto Calculator : Fat Burning Diet Method Consists Of Wholesome Fats

Bodybuilding Keto Calculator : Fat Burning Diet Method Consists Of Wholesome Fats - The top losing weight nutritional program must consist of folks eating nourishing food products. In society today, manufacturers of food promote nutritional, wholesome or display a heart image on top of their food packages like bread. Although, if people in reality examines the ingredients, often he or she will explore hydrogenated oils as a significant item. An individual's best weight loss diet ought to leave out this dangerous oil. Those oils, produced in the 1970's, became a substitute for far more high-priced oil for example coconut oils. That considerably less high-priced oil allowed manufacturers of food to make foods for a cheaper price. The original idea was respectable. Considerably more economical foods for men and women to purchase. However, the body is unable to absorb those oils into a nutriment a person's body can utilize. T ... [Read More - Bodybuilding Keto Calculator] What Is the Fat Loss Factor (Bodybuilding Keto Calculator). We have one additional thing to tell you, we are reviewing this internet site very hard. Today is your happy day. What Is the Fat Loss Factor Bodybuilding Keto Calculator What Is the Fat Loss Factor - Request anyone how healthy the typical Western diet is, and they’re considerably more likely to say ‘Not quite! ’ Among the initial organs to drop victim to bad eating will almost certainly be the liver, given that of its multiple functions and selection of stresses placed upon the item. If you want your liver to be wholesome and to utilize your metabolism, you’ll demand to add something exclusive to your diet regime. However, these additions don’t very should be large alterations to your personal self. Most of the stuff that will keep your Continue reading >>

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