Need Help With Cycical Keto Diet (1st Timer)

[TriniJuice]

so im going to start a keto diet, i've developed what i found out is called "WHEAT BELLY" lol on my current bulk....i was eating about 4-8 sandwiches a day and was drinking 1 broccoli/pineapple(20 oz can....lots of sugar)/OJ smoothie for about 1.5 months and pretty much im guessing thats how this problem started... so getting to the point, my keto diet would be looking like this

sun-fri- my diet would only consist of meats, fish, eggs, avocado oil or EVOO (which ever one is better) and water
sat- i'll mostly eat dry kidney beans, brown rice, and almonds

Additional Info
I'll also be incorporating intermittent fasting protocol (16/8) mon-fri
Currently on Cycle, 500mg Test-C weekly (4 weeks left)
My weight training protocol is based off Reverse Pyramid Training
-heaviest training days are mon/tues/fri (chest/legs/back)


Questions
1. Would i be better off doing keto mon-fri and carb-loading sun/sat?
2. What more types of foods can i add?
3. Should I just continue with my bulk and cut later

*I'm not really one to count macros, i just eat however much i feel is necessary

 

[TriniJuice]

bump

 

[TriniJuice]

anyone of the 158 views?

 

[TriniJuice]

Where's 3j when u need him

 

[DreDay187]

By not counting macros you limit yourself to what you "feel" and not what you really need.

1) need to touch up on my keto but I don't think you should be doing 2 carb days per week. More like 1 every week or every other well.


2) nuts, veggies, seeds, fatty fish, coconut oil, grape seed oil, anything that has trace carbs and is mainly fat or protein. You'll probably want to count macros bc getting too much protein on a keto diet can lead to gluconeogenesis. You want more calories from fats than protein.

3) only you can answer that.

 

[3J]

i would wait 14 days for the first carb up.. and then carb up once a week after that

 

[TriniJuice]

thanks for the help, i was reading it took 3-4 or 4-5 weeks to completely empty glycogen stores and after this time than one should carb-up...just an update, i've cut out wheat/whole grains and cut back on my carb intake since posting this and my "wheat belly" has reverted back to a stomach

 

[TriniJuice]

By not counting macros you limit yourself to what you "feel" and not what you really need.

2) nuts, veggies, seeds, fatty fish, coconut oil, grape seed oil, anything that has trace carbs and is mainly fat or protein. You'll probably want to count macros bc getting too much protein on a keto diet can lead to gluconeogenesis. You want more calories from fats than protein.

i was reading conflicting info on eating certain food that contain carbs, it was pretty much "no carbs are to be consumed during week" or carb intake should be under 50 grams per day

 

[MBB]

i was reading conflicting info on eating certain food that contain carbs, it was pretty much "no carbs are to be consumed during week" or carb intake should be under 50 grams per day

A good rule through the week is limiting 'impact carbs' to under 30g a day, 'impact carbs' being the total carbs minus the carbs from fibre. You'll definitely want to make sure you're getting enough fibre on your P+F days, otherwise you'll get the runs pretty quickly. 3J is write, go 2 weeks before your first carb up and then you can try 1 carb up day a week. ATM I'm doing a mid week carb spike PWO on Wednesday and a 4-6 hour carb window on the Saturday and it's working pretty well for me. I personally prefer how I feel on a P+F diet, I seem to be more neurologically better. There's a really great book called the 'Metabolic Diet' by Dr. Mauro Di Pasquale which is basically a modified kero diet, we'll worth a read.
You mentioned you were eating 4-8 sandwiches a day and we're getting what sounds like a mild intolerance (wheat belly), my advice would be to avoid wheat and gluten all together as they are very inflammatory foods and many people are actually gluten-intolerant but don't stop eating long enough to see how much better they feel off it.

 

[danielkvc]

Hi,

I've done Keto twice before and I think it's absolute magic! Did quite some dirty bulking last year which got me to almost 18% bf. But went down from 18 to 8 again with 10 weeks of keto. Lost maybe 0,5kg of muscle along the way.

You can even bulk on keto but I would suggest it for cutting.

1.) First to weeks are induction phase so you don't get to have carbs. But you can eat at maintenance level. Just pay attention that your calories come from protein and fat.

2.) After 2 weeks you get to carb load once a week. However the carb loading should be max. 36 hours. I always start on friday afternoon and end on saturday night. Also during carb load calories should come from protein and carbs, keep fat to a minimum.
Do one last work out before you start the carb load. Best to do a full body high rep one cause the muscles will then just soak up the carbs. You can start off with fast sugars. PWO with dextrose, white bread, honey etc... Towards the end of the carb load go for slower carbs like brown rice and pasta.

3.) You can train normally. However I'd suggest to make your main carb load day your day off (in my case saturday). And the first day after the carb load (sunday) should have quite some cardio to kick you back into keto.

What can you eat during the keto phase: Chicken, meat, fish, eggs, all green veggies (broccoli, spinach, ...), white veggies (cauliflower sp?), salads. To get in more fats: nuts, cheese, avocado, ... . If you want protein supplements try to get protein isolate cause it has almost no carbs.

So basically you either eat protein/fat (keto) or protein/carbs (carb load) but fat/carbs can never be on the menu together... So that means no chocolate, nutella, cakes, donuts, cupcakes ... ever!

Last thing. During the first 2 weeks, eat at maintenance. Your body is adjusting and when you go below maintenance you will loose muscle. After the first 2 weeks you can go below maintenance savely. Reasoning is simple:
1.) Your body in keto prefers fat over carbs (because carbs will again require to produce different enzymes which takes time to adjust)
2.) When muscle is broken down to produce energy the amino acids in the muscle are transformed into carbs, which are as we just learned, useless on the short term.
Combining 1 and 2 is the explanation why keto-cutting has minimal muscle loss...

 

[TriniJuice]

okay so i've finally decided to count my macro's and started weighing/measuring my foods, i didn't think it was gonna be this easy, it's actually kind of fun once you have your own system in place...here's the run down
currently my macros are at 63/35/2 (fat/protein/carbs) which equates to 280g Protein, 224g Fat and 16g Carbs based on other factors, and im bulking at 3200 calories per day..
here's the question; what should my macros look like during a carb-up or at least how many grams of carbs would be recommended

 

[3J]

i would take carbs to 350... maybe 400

 

[DreDay187]

i would take carbs to 350... maybe 400

^^^^

 

[Pinkbear]

Week two of my low carbs and already seeing results. Last week was at 60-70 carbs this week 50-60 carbs

Saturday was a carb day. Chocolate strawberry oatmeal pancakes. Holy fuck i came like 5 times while eating that

 

[TriniJuice]

also, during the carb-load phase i've read fats should be kept to a minimum so assuming i'll go with 380g carbs should i keep protein intake the same (280g) and have fats under 100g...can't seem to find exact numbers on "minimum"

 

[TriniJuice]

here's a sample of how my keto diet will be (Calories/Protein/Fat/Carbs)

Breakfast
10oz Salmon Fillet- 600/60/40/0
2pc Babybel Cheese- 140/10/12/0

Lunch
10oz Chicken Thighs- 600/80/30/0
2pc Babybel Cheese- 140/10/12/0

Snack
5oz Salmon- 300/40/15/0
5oz Chicken Thighs- 300/40/20/0

Dinner
10oz Lamb- 750/50/60/0
2pc Babybel Cheese- 140/10/12/0

[Pre-Bed
2tbsp EVOO- 250/0/28/0

Total- 3220 calories, 290g Protein, 229g Carbs, 0g Carbs
Macros Needed- 3200 calories, 280g Protein, 224g Carbs, 16g Carbs