is my keto messed up

[bigcwithane]

I'm doing a ckd diet. I'm 5 10 180lbs 17% bf
My bmr is 1890 and my tdee is 2800
I'm eating 2300 calories 65% fat 35% protein I never eat more than 20 g carbs.
On my reload day I keep protein the same I eat 600-700g of carbs and minimal fat never more than 25g. I've been doing it for two weeks and I haven't seemed to notice a change at all. I've been doing the work outs right and I have done my cardio was only doing 4 days a week in the am now this week I uped it to 5 I can't post the whole diet layout right now but I will later. I just need some input from some people to figure out what I'm doing wrong because I want to cut this last bit of bodyfat to get to a clean bulk for the winter

[bigcwithane]

Anyone

[alluprbdy]

I would itleast try an drop 100 cals. 180 x 15 = 2,700 maintance cals so (500) = 2,200 is where u should start cal wise. Also id try an drop carbs to 15 instead of 25. I'm on my 1st keto so I'm no expert.

[bigcwithane]

My carbs are never really at 25 I was just putting that in there an all carbs only come from avacados natty pb a nuts

[D7M]

I think you lowered your cals to much to begin with.

I'd keep them at least at maintenance, and do cardio daily to create the caloric deficiency.

What's your cardio schedule like?

when do you do your re-feeds? (I think 600-700 carbs on your re-feeds is a but much now, but might not be terrible when you drop cals later).

You haven't noticed ANY change?

You should've at least dropped water weight.

[bigcwithane]

My cardio was 4 days week ill do 30 to 60 min lit sometimes ill go faster with no incline at like 4.8 mph or ill do the incline at 3.0 to 4.0 mph at a 10 incline. But this week added another cardio session so its 5 days a week. It says I need 950g carb for a reload but I read that what that said is to much start at 500 and adjust from there so week one I dude 500 g week wo I did 650 g.

[gbrice75]

I think you lowered your cals to much to begin with.

I'd keep them at least at maintenance, and do cardio daily to create the caloric deficiency.

What's your cardio schedule like?

when do you do your re-feeds? (I think 600-700 carbs on your re-feeds is a but much now, but might not be terrible when you drop cals later).

You haven't noticed ANY change?

You should've at least dropped water weight.

I agree with D7M here. I think it would be ok to eat a BIT below maintenance, but you're eating as if you're on a balanced diet, and you're far from it. A huge deficit + keto is a recipe for losing LBM quickly. I should know, I went through it myself. Kept almost all the bodyfat and lost nearly 10lbs of LBM. Not fun.

How long is your carb reload? 24 hours? You might want to shorten it, and/or reduce the amount of carbs you eat during, as D7 said.

Other then that, it sounds like you're doing everything right. Keep in mind 2 weeks isn't all that long, your body still needs to adjust and make that metabolic shift to burn ketones instead of glucose. That doesn't happen overnight. I agree though that you should be a bit lighter, just from losing water weight.

Give it another week. If you don't see the weight start to drop at the end of week 3, let us know and we'll try to figure out what could be wrong.

[bigcwithane]

Okay also I'm only doing 16 hours because I like to sleep . I start at about 430 pm Friday and end at 12 then start sat at 9 am to 3 pm.

[gbrice75]

Okay also I'm only doing 16 hours because I like to sleep . I start at about 430 pm Friday and end at 12 then start sat at 9 am to 3 pm.

The first change i'd make would be to drop this and make it a single day... NOT meaning 24 hours.... but meaning when you go to bed that night, that's the end of the carb load. Or maybe you can have a big carb breakfast the next day, but then taper back to protein/fat meals, don't continue until 3pm.

In hindsight, one of the biggest drawbacks for me and the main reason I failed to lose a decent amount of BF was due to those carb load days... i'm not a huge fan of CKD.

[D7M]

My cardio was 4 days week ill do 30 to 60 min lit sometimes ill go faster with no incline at like 4.8 mph or ill do the incline at 3.0 to 4.0 mph at a 10 incline. But this week added another cardio session so its 5 days a week. It says I need 950g carb for a reload but I read that what that said is to much start at 500 and adjust from there so week one I dude 500 g week wo I did 650 g.

The amount of cardio you do is important. You should get a plan and stick to it. That way you know what's working and what isn't. It's also helpful for when you need to make adjustments. It's a hell of a lot easier to adjust from 30min cardio ED to 30-60min. See what I mean?

No way in hell you need almost 1,000g of carbs in a reload.

500-700 is plenty to restore leptin and ghrelin levels, and getting your metabolism churning again.

CKDs are all about hormone manipulation.

The first change i'd make would be to drop this and make it a single day... NOT meaning 24 hours.... but meaning when you go to bed that night, that's the end of the carb load. Or maybe you can have a big carb breakfast the next day, but then taper back to protein/fat meals, don't continue until 3pm.

Completely agree...one day of carbs is plenty enough for what you need them for.

[bigcwithane]

this is what I day but I vary the meals to different meats and I change up the cheeses also but it is never anymore than this.
I take 5 flaxseed oil Tabs a day too.

Cal/f/c/p


meal 1.
3 omega three eggs-210/12/0/18
1 pepperjack cheese-80/6/0/5
2 two evo-40/4.5/0/0

Meal 2.
1 can tuna-100/1/0/20
1 tbsp evo-119/13.5/0/0
1 colbyjack cheese-70/6/0/4

Meal 3.
4 oz. chicken breast-100/.5/0/23
3oz. avacados- 136/12.47/7.25/1.7
2 two evo-80/9/0/0

Meal 4.
3 whole eggs-220/14.91/1.16/18.87
7 slices turkey pepperoni-35/2/0/4.5
1 provoke cheese-70/5/0/5

Meal 5.(pwo)
1 scoop op whey-120/1/3/24

Meal 6.
4oz.chicken breast-100/.5/0/23
1 colbyjack cheese-70/6/0/4
1.25 tbsp evo-144/16.88/0/0

Meal 7.
4 oz. 8% ground beef-160/9/0/21
1 pepperjack cheese- 80/6/0/5
1 tbsp evo- 119/13.5/0/0

Meal 8.
1 scoop casein- 120/1/3/24
1.25 flaxoil-150/17/0/0

total.2398 cal./165g fat/16g carb/202g protein

[gbrice75]

Diet looks perfectly fine to me bro, I don't think that's where the issue is at all. Try what I told you with shortening the carb reload day, and listen to D7M about cardio. The fat will start to drop off.

[D7M]

Raise the protein when you up the Kcals.

20g of protein is not near enough.

You need a better variety of fat sources as well, not just EVOO, cheese and flax.

Ditch the flax also. It's a poor choice for BB's. Your body doesn't possess the enzyme to break it down anyway.

Get some fish oil in there. Nut sources are good too: almond, walnut, pecan, etc.

[bigcwithane]

Okay thanks so what should I raise my macros too and what should my reload look like then

[bigcwithane]

aalso I only do 30min cardio if I'm really tired. I mostly always atleast do 45 min.

[D7M]

Okay thanks so what should I raise my macros too and what should my reload look like then

Like I said, I'd keep that AT maintenance for now.

You can drop them when you hit a wall...which you most likely will.

You're not far off on the reload: Just combine the advice you got from me and GBrice:

One single day, keep fats low, 500-600g carbs spread throughout the day. Done.

also I only do 30min cardio if I'm really tired. I mostly always atleast do 45 min.

Just make sure its consistent so you know what to change when the time comes.

[bigcwithane]

Okay so let's recap to make sure I got it
1. Raise cal to maitnence(2500 good)
2. Raise protein only
3.stick to 5 days cardio
4.reload only Friday with 600 g carbs

[gbrice75]

Okay so let's recap to make sure I got it
1. Raise cal to maitnence(2500 good)
2. Raise protein only
3.stick to 5 days cardio
4.reload only Friday with 600 g carbs

Sounds about right. D7?

[D7M]

Okay so let's recap to make sure I got it
1. Raise cal to maitnence(2500 good)
2. Raise protein only
3.stick to 5 days cardio
4.reload only Friday with 600 g carbs

Thought you said your maint. cals were 2800?

If you want to keep dropping cals, run a keto, do cardio and train and try to hold on the LM, then be my guest.

I'd keep them higher.

Cardio 5 days a week is good. You can always adjust from there.

I prefer to reload on days off from training. So mine fall on Sundays. I feel like crap when I reload and I don't leave my couch much

[bigcwithane]

Well it says after your Fri full body workout start the carb load so I planned on doing Friday night and sat. Breakfast like gb said also maitnence is 2800 but since it is a cutting diet I figured 2500 isn't to bad. Also tops thread says if to much protein is present it will be converted into glucose and stored as fat. If I bump up to 2500 cal I'm going to run 250 g protein and 166 g fat. Sound good?

[D7M]

There are many, many ways to run a CKD.

Eventually you're going to have to just go out there and give it a run.

Yes, 2500 Kcals is fine.

Good luck and keep us posted.

[bigcwithane]

Okay thanks for your help d7 ill update Sunday

[bigcwithane]

Tomorrow I'm supposed to do my depletion workout and then carb up but I can't lift till later than normal so should I just only carb up all day Friday from morning till night or start after my workout until sat morning?

[bigcwithane]

Anyone

[bigcwithane]

Well since noone answered me on here I just started it pwo.

[bigcwithane]

Alright I have completed week three and I'm not losing weight I'm gonna go for one more week and if no change should I just drop and go with a conventional 40/40/20 diet. I just feel fatter from this diet honestly

[Failure]

http://forums.steroid.com/showthread...Ketogenic-Diet.....

[bigcwithane]

http://forums.steroid.com/showthread...Ketogenic-Diet.....

I've read this like a thousand times its the reason I wanted to try the diet.
Any other answer from anyone else gb twist d7?

[bigcwithane]

Any comments?

[Ishallnocheatmyself]

honustly they've given you great info.. i dont know why you seek more..

im only on my second week of this and i find i have noticeable changes each and every day... especailly after morning cardio on empty stomach.. the next day i feel way tighter. i only have a cal deficit of like 200? but my cardio for 30-45 mins counts me as a 400-600 cal burned on treadmill.

I think that cardio isn't the key but that just might be for me.. i think workin hard with weights and exhausting your muscles is key even on your last rep when you don't think you can get it up do like a half rep or fail rep or what ever its called. good luck it give it more time, maybe its not for you though.

[bigcwithane]

Thanks.its ajust I'm not feeling harder at all I feel softer. I'm on my third week and nothing is changing. I up the cals to around 2600 and uped my cardio and I lift until exhaustion and get some forced reps in.

[alluprbdy]

I'm only 10# less than you but I eat about 500 less cals per day. I'm at 2,050 cals per day so like I had replied above might wanna drop cals. I am at start of week 2. Lost 4lbs b4 my carb up fri night. I need to lose 1 more pound to be back where I was but I expect to be down an additional 2/3 this week. If you want I can send you my diet and u can add 150 cals to it to make up for the 10# difference.

[bigcwithane]

I currently just dropped the keto diet and am going on a 40/40/20 with 2500 cal I'm making a log so you can follow that if you'd like an make some comments pb my current diet

[alluprbdy]

Okay good luck, I'll def keep an eye on ur thread.

[bigcwithane]

Thanks bro. Definitely comment on it

[Ishallnocheatmyself]

didnt give it long enough.