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Ketogenic Bodybuilders

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 Keto Diet: Bodybuilding Vs Fat Burning

The Keto Diet: Bodybuilding Vs Fat Burning

The keto or ketogenic diet has become all the rage in the fitness and bodybuilding community. Many have viewed the as a godsend, a tool that can help an individual burn fight while maintaining a musculature physique. But not every keto program is the same. Some ketogenic programs are geared to individuals looking simply to lose weight while others are designed for those looking to gain muscle and lose fat all at once. Weight Loss Keto Keto for weight loss will focus on a specific balance of fats and protein. Fat loss keto will see an individual eating higher amounts of fat while keeping their protein intake lowered. This ensures that energy is being obtain through consuming fats which will put your body into the fat burning mode of ketosis. Bodybuilding Keto Once again much like the weight loss program of keto, you’ll see your carb intake lowered, focusing primarily on fats and protein. But rather than consuming more fats over protein the process is flipped. You’ll still eat the fats in order to use the nutrient as an energy source, but this time the increased protein will promote more muscle growth. This is exactly the kind of keto that a bodybuilder should follow if their looking to make some lean, quality gains. Similarities Whether you’re adhering to a weight loss program or you’re looking to make solid gains with keto, both diet programs are centered around the fact that your carb intake is going to be nonexistent if not significantly lowered. Carbs aren’t the devil nor is it your best friend. It’s a tool just like any of the other macronutrients. Eating starchy carbs while you’re on a keto diet will ultimately become counter productive. The idea of the diet is for an individual to get energy from fat and use it in order to shed fat off of the body. E 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 >>

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 >>

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 >>

Chaz Branham: Ketosis, Carb Backloading, And Bodybuilding

Chaz Branham: Ketosis, Carb Backloading, And Bodybuilding

Can You Compete In a Bodybuilding Competition Using Ketosis and Carb Backloading? Chaz is a man-beast, a freak of nature in all the best ways. This is a guy who entered the Texas Shredder Classic, his first bodybuilding competition, on a dare– and did ridiculously well by using a fat-based approach. He’s my good friend, a venture capitalist, a trainer, and the first person I thought of to answer your questions about burning fat fast, ketosis, and carb backloading. Before we get to the podcast, our Review of the Week comes from Amanda, who listens to the podcast and switched to a Wild diet with wild results! Amanda and her husband have never felt better in their lives—and he even got rid of his migraines. She also loves the idea of burning fat without gut-busting cardio workouts… and she shouts out to me and all the people behind the scenes. I do, too! So, my sincerest thanks to Alyson, Bailey (our mascot), Tyler, Peter, and Melinda! You guys rock. And thanks to all the listeners out there—keep the comments and reviews coming, I read every one. Also, please remember that we keep this podcast commercial free so that I don’t have to promote a bunch of junk on the show—but you can support the team and keep up the flow of unbiased information by grabbing a copy of The Wild Diet at www.wilddietbook.com. There are some really great bonuses available when you pre-order so check them out and get your copy today. Chaz Branham has coached some of the world’s greatest athletes, executives, and early stage entrepreneurs. He started his fitness career by helping college and professional athletes fine-tune during the off season and now he’s a venture capitalist investing in startups in Austin, TX. He also advises Fixed Foods, an explosive subscription-based paleo mea Continue reading >>

Ketogenic Diet In Bodybuilders

Ketogenic Diet In Bodybuilders

Today, I was asked why I do not recommend a ketogenic diet more often, because it is so good to lose fat and build muscle. This may be true, but under following conditions: It must be hypocaloric, the workout is super strenuous and the athlete experienced. Most people want to build muscle. The biochemical 1×1 sets simple rules, to which even with the ketogenic diet must abide. A muscle without glycogen will NEVER achieve the same performance and growth as one with. The muscle is composed of 2 types of fibers: the “fast” white glycolytic fibers (sometimes called Type 2 or type 2X) and the “slow” red oxidative fibers (sometimes called type 1). The white fibers can become broader and thicker, which is usually the goal in bodybuilding. But they are really bad in the use of ketones as energy supply. The red fibers can become “better” but not much thicker due to their structure and their metabolism. That is why endurance athletes, despite their considerable performance, are never very muscular. This means that under a strictly ketogenic diet, the muscle can not properly use and activate its “strong” fibers, and thus they can not become thicker and larger because the muscle can not lift much weight. If you want big muscles, you have to grow them with big weights, and this is only possible with carbohydrates in the food. However, if you’re on a diet and want to emphasize the muscle structure and reduce your fat, it’s easier with the ketogenic diet because you’re less hungry because of the lack of insane insulin fluctuations. In conclusion: First set the target, then set the nutritional form and do not simply try it without switching the brain on 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 >>

Ketogenic Diet For Bodybuilders

Ketogenic Diet For Bodybuilders

It has gone through a couple of facelifts, namely via South Beach and Paleo, but many still like the all-or-none style of pure ketogenic eating. Why suffer with small portions of carbs when you can just banish them and in turn be rewarded with unlimited amounts of steak and bacon? The selling point is viable. Pros When you eliminate starch, you use more body fat for energy. Weight loss will occur faster — initially. Some dieters report feeling fuller due to the increased amount of protein they’re eating. When they’ve adjusted to the plan, hunger can decrease. Cons More lean body mass is typically lost than with other diets. Cravings and low-blood-sugar symptoms can be overwhelming. Metabolism will be suppressed, leading to a greater instance of body fat regain. Application As the beginning phase of the Atkins diet is intended, a brief shock of pure ketogenic dieting can lead to fast depletion of glycogen stores and a quicker start to fat loss. Behaviourally it can set the tone for fast progress. Copying this type of initiation for a week or two also takes advantage of the normal metabolic starting point. If you’re just beginning a diet, your metabolism is more responsive. Another potentially valuable time to use a ketogenic model is later in the dieting phase, when you might be trying to push past your metabolic set point — the body composition range at which the body is hormonally pulling out all the stops to conserve body fat. If, however, you use ketogenic dieting throughout the process, metabolic suppression and lean-body-mass loss are extremely high. The devastating effects on energy and compliance are tolls not often talked about, but they’re real. Bingeing and the risks of eating-disordered behaviour become more of a probability than a possibility if Continue reading >>

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

A common belief among bodybuilders is that carbohydrates are essential for building the best physiques. However, carbohydrates have little to do with the success of many bodybuilders. The key to improving body composition is not through little intricacies like eating the right amount of carbs at the right times. The best bodies are built by implementing five simple principles, whether you are on the ketogenic diet or not. The Five Most Important Bodybuilding Principles The bodybuilding world is filled with radical concepts, silly supplements, and plenty of bro science, but these things — regardless of how hotly debated they are — may only provide you with a 1 to 2% boost in results. What you are really looking for is the tried and true bodybuilding principles that are backed by decades of science. The best results come from following the simple principles that will give you 80% of the results for the price of some hard work and discipline, not that $50 supplement that only leads to a 1% boost in performance. Here are the five principles every bodybuilder must follow: Train hard enough. You must give your muscles a stimulus to grow. Eat enough protein. You must give your muscles the building blocks they need to grow and your body the energy it needs to function. Eat the right amount of calories. Whether you want to cut body fat or increase muscle mass, it is important to eat the right amount of calories. On the ketogenic diet, you will manipulate your calorie consumption by eating more or less fat. Take care of your hormones. Resistance training, adequate nutrition, essential fatty acids and proper sleep should be your primary focus to increase your testosterone and HGH. Too much stress will put your body into a catabolic state that breaks down muscle for energy. Dri Continue reading >>

How Does Ketogenic Diet Work In Bodybuilding?

How Does Ketogenic Diet Work In Bodybuilding?

It must be understood: 1). Ketogenic diet relies on the release of Ketones inside the body. 2). Ketones are released in the body when the level of insulin is extremely low due to absence of carbs or carbs being less than 50 gms per day. 3). Insulin is a fat storage hormone that spikes in the presence of carbs, which is converted to glucose. 4). Muscle-Building requires a certain level of insulin in the body for easy and better absorption of glucose into the muscle tissue to be stored as glycogen. 5). Ketogenic state means lack of enough insulin, thus ketone release to burn fat as fuel. 6). Best approach is to follow Carb Cycling. Follow ketogenic diet during the cutting phases and Moderate Carb diet during bulking phases. 7). Muscle-Building and simultaneous Fat-Loss is not the most efficient approach to bodybuilding in advanced stages. Here, Diet-Cycling comes in to play. Hope this helps clear the confusion. Divya Kothari The Kineo Continue reading >>

The Ugly Truth About Ketogenic Diets

The Ugly Truth About Ketogenic Diets

Here's what you need to know... Ketosis occurs when carbs are in such low quantities that your body relies almost exclusively on fatty acid oxidation and ketone metabolism. Ketogenic diets have about 70-75% of your daily caloric intake coming from fat and about 5% from carbohydrates. Ingesting protein above approximately .8 grams per pound is enough to kick you out of ketosis. Ketogenic diets improve body comp, but so does any diet that reduces calories from any source. There is no literature to support that a ketogenic diet is beneficial for promoting increases in muscle mass. Ketogenic diets affect performance negatively. Questions About Ketosis While the ketogenic diet has been used widely and rather effectively in some cases, there's still a lot of confusion about it. What exactly is a ketogenic diet? How does it differ from low carb dieting? Most importantly, at least for the T Nation demographic, is the question of whether ketogenic diets allow you to put on, or at least keep, muscle. Ketosis: What is it? Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism. That sounds simple on the surface, but let's unpack that explanation a bit. To function, your body requires a substantial amount of energy in the form of ATP. So, let's just assume that the average person uses about 1,800 calories per day to create enough ATP to keep him alive (not including any physical activity). Now this is where it gets interesting. You have this thing in your skull called a brain. It uses about 400 or so calories per day and runs almost exclusively on glucose. (There's some evidence it can use small amounts of fat and lactate, but in the big picture it's not 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 >>

Menno Henselmans Speaks On Ketogenic Diet And Bodybuilding At The Keto Summit

Menno Henselmans Speaks On Ketogenic Diet And Bodybuilding At The Keto Summit

For those of you who don’t know, the Keto Summit was an event that just past last month rounding up the industry experts on the ketogenic diet. photo credit It’s like the TED Talks of the low carb high fat industry. Menno Henselmans, the extra shredded bodybuilder from Bayesianbodybuilding.com graced his presence spittin’ tons of knowledge bombs. Anyways, the talk isn’t available anymore so luckily I took some notes. And i’m sharing it with you guys because I love you. I’m like the guy who takes extremely concise notes in college and decides to share it with the class. While the class sits back and waits for Mr. “Note-Taker” to finish doing what he’s gotta do. Well class is over and here are my beautiful notes so you know what Menno Henselman’s point of view is on the ketogenic diet and bodybuilding. Henselmans starts off saying that the ketogenic diet is HIGHLY underrated from a bodybuilding point of view. The traditional bodybuilding regimen followed a super high carb super high protein and virtually no fat diet. The complete opposite of the ketogenic diet. Sounds like hell. He then goes on to drop more knowledge nukes explaining the benefits and science behind keto and bodybuilding: The keto diet is very appetite suppressing, to Menno, this is one of the biggest benefits because it becomes easy to drop fat (by eating less than your body burns). It does NOT adversely affect strength training performance. Your body uses glycogen when lifting weights, this is already inside your muscles. It’s not about what you ate immediately before your workout, it’s about what you ALREADY HAD inside your body. Even high levels of bodybuilding only burns about 40% of glycogen in the muscle. Pretty much what he’s trying to say is the keto lifestyle can be supe 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 >>

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