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Ketogenic Bodybuilders

The Ketogenic Diet For Bodybuilders

The Ketogenic Diet For Bodybuilders

The Ketogenic Diet for Bodybuilders The Ketogenic Diet for Bodybuilders | Keto Diet Muscle Gain | Ketogenic Diet Body | Keto Bodybuilding Results The Purpose When an individual takes out carbohydrates from their diet, the body will immediately begin to break down muscle tissue to provide energy for itself. This is due to carbohydrates being the source of fuel for the body, as sugars are broken down and released into bodily processes for energy. However, you can trick your body with a ketogenic diet by taking in an adequate amount of proteins, which lets your body use excess fat reserves to fuel bodily functions. With this trick, the body will think it is in a low nutrition mode, thus producing ketones and entering ketosis. This state of metabolic or chemical function in the body will allow you to eat enough protein and fat to supply yourself, while also protect your muscle mass. It is the ideal diet for a bodybuilder. The liver produces special organic molecules known as ketones. It is in response when the body does not have enough carbohydrates. Ketones easily adapt to supplement energy to most organs. Unlike the Atkins diet, another similar low carbohydrate diet, ketogenic diets take an extra step. To make sure that your body is in ketosis, it is advised to purchase ketone strips to urinate on so you can make sure your body is producing the chemical. By doing so, it also gives you a accurate and daily track record to measure if you are in this state. The Basics and Staples For most ketogenic diets, the staples are: meat, cheese, oils, fish, eggs, and very low carbohydrate proteins. Avoid processed foods like sugars, grains, vegetables, and fruit. If you would like to begin this eating regime, you need little to no carbohydrates in your diet. You also need to urinate o Continue reading >>

Keto Diet For Bodybuilding

Keto Diet For Bodybuilding

In order to gain muscle most bodybuilders include carbohydrates in what they eat day-to-day. The right combination of carbs, proteins, etc. can help a bodybuilder increase muscle mass. They are going to put the right combination of food in their bodies to reach their goals. So how then could the keto diet for bodybuilding fit into a bodybuilder’s daily diet? To answer the question we must first understand what the keto diet is. What is the keto diet for bodybuilding? Keto diet Let’s first examine what exactly the keto diet is and how it helps any person’s body. A keto diet consists of an extremely low level of carbohydrates, a moderate level of proteins and a high level of healthy fats. The purpose of the keto diet is to force the body to burn fat instead of glucose, carbohydrates because the body has been depleted of its carbohydrate levels. Our bodies are automatically set to convert carbohydrates into glucose. Any glucose is left over, and therefore not being used by the body, is stored as fat. A person following a keto diet is basically starving the body carbohydrates forcing the body to use the liver to burn off its fats supply. The keto diet is a great way to lose weight, however is it the right diet for a bodybuilder? The worry is… That if the body has less glycerin levels what will our muscles use for energy during a workout? Different Types of Keto Diet for Bodybuilding There are a couple different types of keto dieting that can be applied to a person who is a bodybuilder. Cyclical Ketogenic Diet Option 1 – With this option the bodybuilder follows the typical keto diet for five days and then for two days he or she will go into carb loading. For two days a week bodybuilder will increase their carbon take by 50 to 60%. The intention is to replenish the 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 >>

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 >>

Ketogenic Dieting: The Good, The Bad And The Ugly

Ketogenic Dieting: The Good, The Bad And The Ugly

Ketogenic diets are all the rage lately, but do they really work? Will it get you shredded, or will it leave you flat? We’ll look at the right way and the wrong way to diet and set the record straight! A nutritional trend that has persisted for several years, and has seen countless bodybuilders and hopeful dieters lose valuable muscle tissue and get weaker in the gym – all in an attempt to become leaner – is low, or zero, carbohydrate consumption. This is often referred to as a ketogenic diet, or just plain keto for short. The common thinking is that by lowering carbohydrates and increasing the fat to somewhere north of 70% that we are able more effectively control insulin to lower blood sugar levels and, by consequence, prevent body-fat storage. It has even been argued that by replacing carbohydrates with fats, and keeping protein consumption consistent (the so called ketogenic diet, during which the user is thought to become more efficient at mobilizing fats for energy while their insulin levels are down-regulated to further lessen fat storage), we can become leaner and more muscular. Though the “keto” diet may prove effective in the short term, sustaining this approach is likely not feasible over the long term. While low carb eating plans may work for some people, a meal plan which emphasizes higher complex carbohydrates and proteins, and moderate fats, has been proven by many an athlete to be very effective, and most importantly, sustainable. Low Carb & Bodybuilders From Arnold to Ronnie, to modern day giants such as Phil Heath and Ben Pakulski, the standard bodybuilding diet comprised of carbs, proteins and fats in a typical 45:35:20 ratio (though slight modifications can be made based on individual circumstances) has stood the test of time. The great six Continue reading >>

My Low Carb Bodybuilding Experience

My Low Carb Bodybuilding Experience

I never planned to go 15 days with less than 50g carbs, it just sort of happened. Honestly, it was out of convenience that I had this low carb bodybuilding experience, actually. I had things going on and simplifying my diet made my life easier, which translates to less food prep, less time in the kitchen, and less food cleanup! The first few days were easy. But working in my favor were many factors. Among them, I’m no stranger to a ketogenic diet as a Paleo athlete. In fact, I’ve done contest prep for bodybuilding on a strict ketogenic diet before as an experiment. Further, my experience competing has tested and hardened my commitment and discipline with diet. I know my strengths, weaknesses, and triggers. I found myself feeling strong and decided I wanted continue past a few days to ensure my glycogen levels were depleted, and then in I’d experiment with a carb load. What I expected to happen was that I’d lose bodyfat by purposely tapping into my fat reserves, to eventually have a “flat” muscular look because of the depleted glycogen levels, and THEN I wanted to experiment with reintroducing carbs in a “loading” fashion to see how much my weight would fluctuate and how “full” my muscles would show. Bodybuilders have to learn to peak at the right moment on stage, so this was an opportunity to practice. My current hypothesis about my body is that my ability to synthesize carbohydrates is higher than others, and even higher than even I had imagined. Therefore, I wanted to deplete, and then reintroduce an even greater load of carbohydrates to fully fill glycogen levels. Basically, I wanted to see how “full” my muscles would get if I introduced even MORE carbs than I’ve ever loaded with. If you know me, you have to realize I’m a different breed. Continue reading >>

Training On The Cyclical Ketogenic Diet: Effects Of Cyclical Ketogenic Diets On Exercise Performance

Training On The Cyclical Ketogenic Diet: Effects Of Cyclical Ketogenic Diets On Exercise Performance

Please send us your feedback on this article. Introduction As the Cyclical Ketogenic Diet (CKD) becomes more popular among natural bodybuilders, a great many questions have arisen regarding any and all manners of topics. One of the primary has to do with exercise on a CKD. First and foremost, individuals want to know what types of exercise can and can not be sustained on a CKD. Secondly questions arise as to what is the optimal training structure to maximize either fat loss or muscle gains on a CKD. To answer these two questions, a lot of topics have to be covered ranging from exercise biochemistry to the hormonal response to different types of exercise to the implications of a diet which does not contain carbohydrates during the week. The goal of this article will be to discuss the CKD primarily for fat loss. For reasons beyond the scope of this article, the CKD is most likely not the optimal diet for mass gains. What is the CKD? The Cyclical Ketogenic Diet, CKD, is a general term to describe diets such as The Anabolic Diet (by Dr. Mauro DiPasquale) and BODYOPUS (by Dan Duchaine). While there are many variants, the most common structure for a CKD is 5-6 days of strict low carbohydrate eating (less than 30 grams per day) with a 1-2 day carb-loading period (where carbohydrate intakes is roughly 60-70% of the total calories consumed). The idea behind the CKD (which will be discussed in a later article) is to force the body to burn fat during the lowcarb days, while sustaining exercise intensity by refilling muscle glycogen stores during the weekend carb-load. Some Basic Exercise Metabolism To better understand the effects of a CKD on exercise performance, we have to look briefly at how different forms of exercise affect fuel utilization in the body. There are four potenti Continue reading >>

Determining If The Ketogenic Diet Is Right For You

Determining If The Ketogenic Diet Is Right For You

If you are someone who has been interested in jumping on the low carb diet bandwagon, there’s a good chance you’ve heard of a program before called the Ketogenic Diet. This diet program is for those who want to take low carb to a whole new level, going so low with their intake that they actually alter the type of fuel their body is going to utilize for energy; namely, going from glucose use to ketone (fat) use. Before starting up on this diet there are some important things to think about first so you can determine whether or not this type of diet set-up is going to be most beneficial for you. Assessing Your Goals The very first thing you need to think about is what your primary goal is. Most people who are considering a ketogenic diet will be those who are looking for fat loss, but you will always get a few people who are considering using the ketogenic diet set-up for muscle building purposes. In doing so, they will keep the macronutrient ratios the same, thus still accomplishing that ketogenic state that the diet offers, but will take calories above maintenance, hoping to see muscle gains rather than fat loss. The big issue with bulking on a ketogenic diet is that by nature, being in ketosis will not promote an anabolic environment, so you’re going to make muscle building even harder than it already is. Some individuals feel that by using the low carb approach to bulking they can control insulin levels better, thus add muscle without any additional fat gain, but the important thing to remember is that it’s total calories that determine fat gain, not insulin levels. If you are taking in too many calories, even while using ketogenic nutrient ratios, you are still going to be adding body fat. The only people who maybe should consider using a ketogenic diet for b Continue reading >>

Free Keto (ketogenic) Bodybuilding Custom Meal Planner

Free Keto (ketogenic) Bodybuilding Custom Meal Planner

Ketogenic diet is a special case of the low-carb diet. It is even lower in carb than a low carb diet which means that there are fewer low net-carb vegetables and more nuts and oils. Otherwise, the keto (ketogenic) nutritional plan is simlar to the low-carb meal. Many people are interested in keto because it does seem to work miracles for fat loss. Before we go into WHY it works lets get this standard explanation of how keto works out of the way: The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted to glucose which is transported around the body for energy. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketones which server as the energy source. An elevated level of ketone bodies in the blood, a state known as ketosis. Many will go on further to create complicated explanations of how keto increases the metabolic rate and amplifies the fat loss beyond what could be expected from the caloric deficit. Maybe its true, maybe its not, but honestly, I dont buy it. I do not dispute that keto is great for fat loss, I have seen its results in myself but I think the reason is a lot simpler. The simple reason keto works so well for fat loss is that it causes you to lose your carb cravings. I have a sweet tooth at a level that most would call it a psychological addiction but after two to three weeks of very low carb levels I found that even I did not crave sweets any more ... or other carbs either! Once you get in this state, no willpower is required, you simply dont need carbs and you are not hungry either. This lack of sugar cravings was nothing short of a miracle to me. A consistent caloric deficit is required week after week, month after month for a succ Continue reading >>

Ketogenic Muscle Building

Ketogenic Muscle Building

Do you feel incredibly sleepy and lethargic whenever you eat carbohydrate rich foods? Yes, then this Ketogenic Bodybuilding Diet will be ideal for you. You may be among the individuals out there who simply don’t tolerate carbohydrates in their diet. To help you achieve you goals you would have to follow a lower carb diet plan, which would help you feel better. The drawback? It can be harder to build muscle mass while using a very low carbohydrate diet because of the fact you aren’t providing your body with the fuel energy it needs to perform each and every muscular contraction. Well, I am going to show you exactly how to overcome this with this ketogenic Bodybuilding diet plan.​ You will however need to make some adjustments. this targeted ketogenic diet plan tends to work very well for those who are intolerant to carbs but do want to sustain intense workouts and build lean muscle. You’ll eat a very low carbohydrate diet all throughout the week and then right before and after the workout program, carbohydrates will be added which will help to fuel the body and resaturate muscle glycogen stores. The end result? You build muscle and feel great as you do. Let’s show you how to set up a targeted ketogenic diet so that you can start supporting your intense gym training with proper nutrition. Continue reading >>

Bulking On A Ketogenic Diet; True Or False?

Bulking On A Ketogenic Diet; True Or False?

Is bulking on a ketogenic diet possible? There’s a lot of skepticism about whether bulking on a ketogenic diet is possible. Bodybuilders stick to diets all the time. There is not a single possibility not to care about your meal. You count calories, you weigh your dishes, and you never stop asking questions about the quantity of carbs and fats and proteins in different foods. The most important for you is to gain muscles via bulking. Using one or another diet you care about its influence. Some diets can burn fat for energy and this is good, but some diets could use protein from your muscles to produce energy and this is your fear. Speaking about bulking on a ketogenic diet opinions vary. Some individuals consider that muscles on a keto diet grow because of low insulin level and increased lipolysis. How does it happen? When the insulin level is low it helps to produce useful hormones such as growth hormone and testosterone. It is well-known those hormones make ones muscles bigger and bigger. There is also another opinion about bulking on a ketogenic diet. They say keto diet can reduce body muscles through using them for fuel. Generally bodybuilders intake a lot of proteins though the day. Actually protein is what you eat for breakfast, lunch and dinner. But in a ketogenic diet what you eat is fatty food. Your daily meal contains form fats for 60% and only 30% is protein. So normally you don’t get as many proteins as usually when you are on a keto diet. But you should. Eat some proteins after working out before you get to sleep. Your muscles need protein for growth. Also, to keep your body from burning muscles for fuel there has to be some fat reserves. Remain it there and you don’t have to worry about reducing muscles. Another opinion will tell how actually burn fat Continue reading >>

Ketogenic Diets For Bodybuilders

Ketogenic Diets For Bodybuilders

Bodybuilders generally concentrate on building large muscles groups. While this is great, strong ligaments, tendons, bones, and joints are just as important to avoid injuries. Damage to tendons and ligaments are a serious problem when they occur because healing is very slow and the reoccurrence of the same injury is much to common. The bodybuilder, as well as everyone else, must provide the body with the full compliment of essential nutrition. This includes essential amino acids, essential fatty acids, vitamins, and minerals. The following is a general outline program to meet the basic essential nutrition. Bodybuilders can add specialty supplements as desired. Essential Amino Acids Protein and L-Glutamine Drink.Prepare a drink made with whey amino acid protein powder which is enriched with extra glutamine amino acid. The protein powder consists of a full compliment of amino acid isolates that heal the body and require no digestion. Prepare the drink by blending 8 to 16 oz of reverse osmosis with UV lamp water or unsweetened, low-sodium tomato juice with 1 heaping teaspoon (12 gm) of whey protein powder plus 1 rounded teaspoon (8 gm) of glutamine amino acid powder. Stirring vigorously with the teaspoon is sufficient. The whey protein must be specified on the carton as isolates from cross flow microfiltration and ion-exchange, ultrafiltered concentrate, low molecular weight, and partially hydrolyzed whey protein peptides rich in branched chain amino acids and glutamine peptides. The low-carbohydrate type at 1 gm per scoop or less is best, but it should not be more than 4-5 gm of carbohydrates per scoop. Do not substitute protein from soy, egg, casein, or any other source. Sugar or any other sweetener is unacceptable. Use the "natural flavor" without additives. This amino 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 >>

Ketogenic Dieting: Frequently Asked Questions

Ketogenic Dieting: Frequently Asked Questions

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

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 >>

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