Keto diet plan.
- Thread starter Eisaggeleas
- Start date
I <3 sQuaTs
NationalFigureCompetitor
"Which is why, to a certain degree, it doesn't matter what you do as long as the calorie burn is roughly similar
Low intensity activity is sort of a direct fat burner, you burn mostly fat for fuel but that's all you get out of it.
Higher intensity burns some proportion of fat/carbs but impacts more greatly on what you burn later in the day
Intervals burn only carbs during training but the glycogen depletion and other factors may make you burn more fat later in the day
I think the bigger issue is that, if you do too much high intensity activity too frequently, you get overtrained and that causes too many problems."
I 100% agree with this. In fact, everything I have learned about Keto is from McDonald (The Ketogenic Diet). However, I am a natural athlete, a small woman, and a "hardgainer" when it comes to lean mass, so I would rather err on the side of caution to avoid too intense of aerobic metabolism and potential GLUCONEOGENESIS (I said it right this time!) from amino acids....so I keep my max right about 75% MHR to allow me to still burn a significant amount of calories (the ultimate factor). Now, I will say that my cardio sessions get pretty lengthy in order to create the deficit that I need, and I do make appropriate kcal cuts where needed from my diet (along with a 24-48hr refeed depending on my prep).
The way I use exercise with Keto is by depleting muscle glycogen via resistance training over 3 sessions (upper/lower/full), then burning overall calories & ketones as well as depleting LIVER glycogen quickly through low intensity cardio. (Utlizing muscle glycogen with resistance training/HIIT, and utilizing FFA/ketones/liver glycogen by cardio. Again, not that cut and dry but that's how I see it.)
From what I understand, Carbs are anti-ketogenic, fats are ketogenic, and protien is about 58% antiketogenic /46% ketogenic. I would be weary of consuming too much protein for the way that it can be converted and raise insulin. But, that might just be me.
"3) I'm not an expert but techniques like this are more crucial when already in a somewhat lean state, maybe <15%BF. if over, fatty acid oxidation and mobilization shouldn't be a problem regardless of the cardio. Certain "tricks" may prove to be more useful the leaner you get. "
I would think that for a male getting from 9% to 6%, the "minutia details" of cardio actually matter a lot. But you may very well be right.
DT and 3J, I appreciate your support
But, I came here to learn, bro. I don't know how much help I can be in new territory lol.
Low intensity activity is sort of a direct fat burner, you burn mostly fat for fuel but that's all you get out of it.
Higher intensity burns some proportion of fat/carbs but impacts more greatly on what you burn later in the day
Intervals burn only carbs during training but the glycogen depletion and other factors may make you burn more fat later in the day
I think the bigger issue is that, if you do too much high intensity activity too frequently, you get overtrained and that causes too many problems."
I 100% agree with this. In fact, everything I have learned about Keto is from McDonald (The Ketogenic Diet). However, I am a natural athlete, a small woman, and a "hardgainer" when it comes to lean mass, so I would rather err on the side of caution to avoid too intense of aerobic metabolism and potential GLUCONEOGENESIS (I said it right this time!) from amino acids....so I keep my max right about 75% MHR to allow me to still burn a significant amount of calories (the ultimate factor). Now, I will say that my cardio sessions get pretty lengthy in order to create the deficit that I need, and I do make appropriate kcal cuts where needed from my diet (along with a 24-48hr refeed depending on my prep).
The way I use exercise with Keto is by depleting muscle glycogen via resistance training over 3 sessions (upper/lower/full), then burning overall calories & ketones as well as depleting LIVER glycogen quickly through low intensity cardio. (Utlizing muscle glycogen with resistance training/HIIT, and utilizing FFA/ketones/liver glycogen by cardio. Again, not that cut and dry but that's how I see it.)
From what I understand, Carbs are anti-ketogenic, fats are ketogenic, and protien is about 58% antiketogenic /46% ketogenic. I would be weary of consuming too much protein for the way that it can be converted and raise insulin. But, that might just be me.
"3) I'm not an expert but techniques like this are more crucial when already in a somewhat lean state, maybe <15%BF. if over, fatty acid oxidation and mobilization shouldn't be a problem regardless of the cardio. Certain "tricks" may prove to be more useful the leaner you get. "
I would think that for a male getting from 9% to 6%, the "minutia details" of cardio actually matter a lot. But you may very well be right.
DT and 3J, I appreciate your support
But, I came here to learn, bro. I don't know how much help I can be in new territory lol.
3J
Super Moderator
"Which is why, to a certain degree, it doesn't matter what you do as long as the calorie burn is roughly similar
Low intensity activity is sort of a direct fat burner, you burn mostly fat for fuel but that's all you get out of it.
Higher intensity burns some proportion of fat/carbs but impacts more greatly on what you burn later in the day
Intervals burn only carbs during training but the glycogen depletion and other factors may make you burn more fat later in the day
I think the bigger issue is that, if you do too much high intensity activity too frequently, you get overtrained and that causes too many problems."
I 100% agree with this. In fact, everything I have learned about Keto is from McDonald (The Ketogenic Diet). However, I am a natural athlete, a small woman, and a "hardgainer" when it comes to lean mass, so I would rather err on the side of caution to avoid too intense of aerobic metabolism and potential GLUCONEOGENESIS (I said it right this time!) from amino acids....so I keep my max right about 75% MHR to allow me to still burn a significant amount of calories (the ultimate factor). Now, I will say that my cardio sessions get pretty lengthy in order to create the deficit that I need, and I do make appropriate kcal cuts where needed from my diet (along with a 24-48hr refeed depending on my prep).
The way I use exercise with Keto is by depleting muscle glycogen via resistance training over 3 sessions (upper/lower/full), then burning overall calories & ketones as well as depleting LIVER glycogen quickly through low intensity cardio. (Utlizing muscle glycogen with resistance training/HIIT, and utilizing FFA/ketones/liver glycogen by cardio. Again, not that cut and dry but that's how I see it.)
From what I understand, Carbs are anti-ketogenic, fats are ketogenic, and protien is about 58% antiketogenic /46% ketogenic. I would be weary of consuming too much protein for the way that it can be converted and raise insulin. But, that might just be me.
"3) I'm not an expert but techniques like this are more crucial when already in a somewhat lean state, maybe <15%BF. if over, fatty acid oxidation and mobilization shouldn't be a problem regardless of the cardio. Certain "tricks" may prove to be more useful the leaner you get. "
I would think that for a male getting from 9% to 6%, the "minutia details" of cardio actually matter a lot. But you may very well be right.
DT and 3J, I appreciate your support
its refreshing to see posts like this in the diet thread.. and we are very welcoming to it... thank you for your insight.. both you and doc i should say...
Similar threads
