Let's see how keto works.. one month hardcore cut with weekly pics!

How do you tell whether you are in ketosis?

Some of the symptoms were discussed earlier in the thread.

The body experiences a new condition when a person goes on the low-carbohydrate diet. The more commonly used glucose fuel is no longer available. The body reacts by dropping the pancreas' production of insulin and increasing the hormone glucagon. The glucagon draws stored fat reserves in the form of triglycerides for use by the cells as the new energy source. However, the cells are slow to react to this new fuel source, and the individual--CAN feel weakness or a lack of energy. The resistance to burn fatty acids for energy can vary greatly between individuals. Some people feel this weakness, BUT others pick right up and take off with the feeling of greater energy than before.

The liver begins to catabolize (break down) the extra fatty acids which are not being utilized by the cells. However, the liver does not have the enzyme necessary for complete catabolism of the fatty acids. This causes the discharge of the ketone molecules into the blood. The strange taste in the mouth and mild breath odor shows the presence of these ketones. Other body cells can utilize the ketones for energy. The brain can also utilize ketones contrary to the myth that the brain must be powered by glucose only; although, some areas of the brain still require glucose, which the body makes from amino acids or fats.

The body begins to utilize the fatty acids for energy more efficiently after a few weeks and the ketone level drops to normal. This does not mean one is not losing weight. It means the body is becoming a more efficient fat burner.

Source:



(I dont agree with everything on this site, but the article is basic in some explaination)
 
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Actually, Phate, if you're asking about rws specifically, he uses ketostix.

Ketone urine-testing strips, also called Ketostix or just ketone sticks, are small plastic strips that have a little absorptive pad on the end. This contains a special chemical that will change colour in the presence of ketones in the urine.
 
Actually, Phate, if you're asking about rws specifically, he uses ketostix.

Right you are Focus.

I'd also like to say a few things about what Chillen quoted...

I have only noticed the bad breath one time! And that may have been in my head... so I haven't had to deal with that side effect.

Also.... switching from using carbs as fuel to fat didn't affect my energy levels at all....I didn't feel drained while switching over.

NEVER before have I had this kind of energy on a cut.... usually I am dragging ass everywhere I go..

But while on keto I have loads of energy all the time... just as much as I had when I was eating a surplus and 3,000-3,500 calories per day!

My workouts still have ALL the intensity as before if not more...and my strength is still increasing on a defecit.

The side effects of keto are overrated if you ask me...people say it's hell for the first week.. not at all. Keto is not as hard as people make it out to be in my opinion.
 
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Today I did my upper body day and 15 minutes of HIIT. HIIT is becoming easier each time with my current setup, the highest my heart rate got was 176... so I will have to lessen the rest time or add more high intensity intervals.

Now I am going to do a bunch of jumping jacks, walking, and bicycling for a couple hours while I watch some TV. By the time I go to bed I will have created about a 1,000 calorie defecit.

Then tommorrow I am going to do a depletion workout around 12:30, get home and slam my protein drink... and then start my carb up!

I'm going to eat a TON of carbs to fuel my workouts for the next week or two...
 
I am two hours away from my last workout before my carb up, the depletion workout.

The guidelines are that you are suppose to: "2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit)
to refill liver glycogen."

So I had a pear and 4.4 oz of blueberries, which was exactly 50g of carbs...

They were delicious.. of course.

As far as the workout You are suppose to deplete muscle glycogen in every muscle group. So my workout may take a couple of hours.

I am going to do at least six sets for each muscle group. You are suppose to put 85-128 seconds of stress on each muscle group..... so that may take a while. I will do each rep much slower than I usually do...

After that, to further increase muscle glycogen synthesis I am going to do at least 20 minutes of HIIT.

The mission of the depletion workout is to barely be able to crawl out of the gym... so that's what I am going to try and accomplish.

Then when I get home I am going to slam a protein drink along with 1.5g of carbs per kilogram of weight so for me that's about 100g of carbs... I will have dextrose in my shake, a banana, and then some rice.

And then for the rest of the day I will eat 100g of carbs every two hours...

EDIT: I meant to say 50g of carbs every two hours! Not 100.

You are suppose to go about double your maintance calories on the carb up day.... so there will be a lot of eating going on here :D
 
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That workout sounds like what the crazy people call "fun".

You are suppose to go about double your maintance calories on the carb up day.... so there will be a lot of eating going on here :D

Haha. That actually seems a little intimidating, to me. I have trouble eating 1/2 cup (raw) of steel cut oats. Well, unless beans are allowed. I'd do fine with beans. Or, oh, right. Could just eat beef and chicken Shawarmas all day. Nevermind. Have fun. :D
 
That workout sounds like what the crazy people call "fun".



Haha. That actually seems a little intimidating, to me. I have trouble eating 1/2 cup (raw) of steel cut oats. Well, unless beans are allowed. I'd do fine with beans. Or, oh, right. Could just eat beef and chicken Shawarmas all day. Nevermind. Have fun. :D

Beans are great for the carb up :)

You want to keep fat to a minimum though... so i'm not sure about those beef and chicken shawarmas, actually never heard of them.
 
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That was the toughest workout I have ever done..

The workout took me a full two hours, just like I figured.

I hit all of my muscle groups but tried to emphasize my lower body (legs, back, lats) because I just did a full upper body day yesterday.

So here is what I did...

4 sets squats
4 sets bench press
4 sets military press
4 sets rowing
4 sets lat pulldown
4 sets weighted sit ups

That was my first circuit... I would go from one exercise to another doing one set each with little rest. I did this four times.

My second circuit I did:

4 sets deadlifts
4 sets bent over rows
3 sets shoulder shrugs
3 sets bicep curls
4 sets leg press
4 sets split squats
3 sets anterior deltoid rows
3 sets pec fly's

When I was done with all of this I spent about seven minutes doing ab and oblique work.

I typically did reps of 8-10 for every lift, a few times I could only get six.

Finally I did 15 minutes of very high intensity HIIT. I had six high intensity intervals in there where I sprinted for 30 seconds.

My heart rate got up to 185 and averaged 164... it kicked my ass.

That was definitely the hardest workout I have ever done, and honestly I don't ever want to do anything like that again. The next time I go on this diet I will probably split this up into two days, or just make my carb up shorter, or ...... something!

I got home and slammed a protein drink with 1.75 servings of whey, 48g dextrose, a banana, and an english muffin. I was so damn full...
 
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ugh.. i'm so full right now but I need to eat more carbs!

I had another english muffin with some jelly, snacked on some cabbage and cauliflower, now i'm making spaghetti.
 
Me gusta burrito. Te gusta burrito?

Also a Shawarma, as I get it, is lean chicken and/or beef strips in a whole grain wrap packed to the brim with your choice of vegetables, hummus and spices. Really quite delicious, and quite reasonably clean for a $7 delivery/corner food. It's mediterranean in origin, just like me. :p
 
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Me gusta burrito. Te gusta burrito?

Also a Shawarma, as I get it, is lean chicken and/or beef strips in a whole grain wrap packed to the brim with your choice of vegetables, hummus and spices. Really quite delicious, and quite reasonably clean for a $7 delivery/corner food. It's mediterranean in origin, just like me. :p

that DOES sound delicious...

I'm too full, though... heh.
 
My determination is at an all time high! During Christmas I could tell I was putting on extra fat... I couldn't wait to get back home and start shredding it off!

YES! The determination of a young man cant be beat! Let your spirit of determination continue to ROCK YOU! :)


Feel it! Roll with its thunder!



Peace and love to ALL!



Chillen
 
Young man I posting this to motivate you. I think you know my heart, and I mean well.


If an old man more than twice your age can do it, so can you!

You Rock with be determined. You Rock with being persistant. You Rock with passion toward your goal.

June112007Afternoonwaterretentio-3.jpg





From my heart I wish you the best. Never doubt yourself EVER! Find the the lightening bolt for your heart of passion!

THUNDER your motivation, BABY! :)
 
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Heh, thanks chillen! Yeah I know I can get there someday... (six pack and very low body fat)

But! For now my main goal is muscle building, so in a week and a half i'll be back on that!

Your not that old, Chillen! Definitely not what I would consider "an old man" :p heh. Once you get over 75 or so, then you might be an "old man" in my opinion, haha.
 
I was stupid to be stuffing myself yesterday, I misread my book and thought we were suppose to be eating 100g of carbs every two hours when it's really only 50. Plus it doesn't really matter the timing of when you eat them, just as long as you do.

According to the book in the 24 hours after your depletion workout you are suppose to get 10g per kilogram of lean body mass of carbs. So it's around 600g for me. After that if you continue to carb up you just need 5g per kilo of lean body mass, or 300g.

I will continue carbing up until supper tonight. I will have my last meal around 7:30-8:00, and then not eat anything until tommorrow morning. Then I will start with the high fat keto diet again.

This morning for breakfast I had some golean cereal, with some uncle sam cereal, some oatmeal, skim milk, and flax seed on it(I didn't care about the fat in the flax seed). It was my normal breakfast before I started keto and it was very good...

It's surprising that that breakfast has more calories in it than my keto breakfast that includes eggs, olive oil, and sausage.... weird huh?
 
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