Sick of carbs - Switching to Keto for a while ?

[Windex]

Not sure what it is but I'm getting sick of carbs. Tried rotating through all of the options: Rice, Oats, Quinoa, Lentils, Sweet Potatoe / Yam, etc. Thought about delving into a Ketogenic Diet but my knowledge on this field is lackluster at best.

Would appreciate some insight on this idea. Even though I've only been seriously committed to dieting for ~5 months (That is eating the same structured 6 meals/day - prior to which I was still dieting albeit my knowledge/understanding was minimal) - would switching to Keto this early be a problem ?

Every time I eat my pre/postworkout meal I cringe and I just look forward to the next pro/fat meal. As well, exactly how few carbs am I suppose to have ? I know carbs are needed for basic function so would having 1 carb source in one meal be feasible or the overall purpose of a Keto diet ?


This is what I came up with, keeping in mind I can't have nuts/fish.

Stats:

Age = 20
Height = 5 ' 10
Weight = ~177 lbs
BF% = ~17%
Goal = cutting down to ~12% bodyfat then bulk up.
TDEE = ~2800

Current Training/Cardio Program + Exercise : Lifting 5 days/week. Cardio, moderate intensity 6 days/week. 35 minute walk/day. Kayaking for 1-2 hours twice/week. Basketball in addition to cardio twice/week @ 1 hr.


Daily Supplements:

2x AnimalPak (P.S. - Do I count the Protein/Carbs/Cals from these?)
BCAA's : 10g fasted AM, 15g intraworkout + extra from Protein Powder
7.5g Creatine Postworkout

Proposed Ketogenic Diet:

Macros = Protein/Carbs/Fats/Total Calories

BL/SL = Boneless/Skinless

Meal 1, 8:00 a.m.

200g BL/SL Chicken Thighs 38/0/16/280
1 TBSP EVOO 0/0/14/120
1 Cup Broccoli
1 Cup Cauliflower

Total: 38/0/40/400

Meal 2, 10:00 a.m.

3 Large Eggs 18/3/15/210
1 TBSP EVOO 0/0/14/120
1 Cup Broccoli
1 Cup Cauliflower

Total: 18/3/29/330

Meal 3, 1:00 p.m.

100g Lean Ground Beef

Total: 20/0/15/210

Meal 4, 4:00 p.m.

1 Can Smoked Oyster 15/3/18/230
15g Marble Cheese 4/0/5/60
1 Cup Broccoli
1 Cup Cauliflower

Total: 19/3/23/290

Meal 5, 6:30 p.m. (PREWORKOUT)

200g Chicken Drumstick 36/0/14/280
1 TBSP EVOO 0/0/14/120
30g Marble Cheese 7/0/10/120

Total: 43/0/38/520

Lifting 7:30 - 8:15, Cardio 8:15 - 9:00

Meal 6, 9:00 p.m. (POSTWORKOUT)

1.5 Scoop ON Whey 36/4/2/180
1 Medium Banana 1/27/0/105

Total: 37/31/2/285

Meal 7, 10:30 p.m. (Pre-Bed)

1.5 Scoop ON Casein 36/4/2/180

Total: 36/4/2/180


GRAND TOTALS: 214g Protein / 41g Carbs / 141g Fat / 2195 Calories
53% Protein / 10% Carbs / 37% Fats

[Buddhabody]

My only thing against keto is muscle lost. Ever thought about a 2-4 day carb cycle. Where you go as low as 50-75 some days and 200-300 on high days?

[gbrice75]

I didn't read past the title...

Coming from a guy who has spent the past 6 weeks going 3.5 days/week with no carbs except fibrous veggies, with another 6 weeks of the same, all I can say is....

BLASPHEMY!!!!!!

[Windex]

My only thing against keto is muscle lost. Ever thought about a 2-4 day carb cycle. Where you go as low as 50-75 some days and 200-300 on high days?

I did not consider muscle loss - is it more apparent even though in either case I'm still cutting ?

[Windex]

I didn't read past the title...

Coming from a guy who has spent the past 6 weeks going 3.5 days/week with no carbs except fibrous veggies, with another 6 weeks of the same, all I can say is....

BLASPHEMY!!!!!!

Not sure if serious =/

I dunno mate all my live I've been a carb muncher and now I'm just sick of carbs indefinitely.

[Buddhabody]

I would look into carb cycling.

[terraj]

Keto works great for many, Dave P has good info on it. Read and understand before trying this diet, many guys screw it up.

http://gymblog.co.uk/diet-and-nutrit...ing-keto-diet/

Dave Palumbo diet plans
200lb male
Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid egg-whites).
Meal #2: Shake: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut Butter (no sugar).
Meal #3: Lean protein meal: 8oz Chicken with ½ cup cashew nuts (or almonds, walnuts).
Meal #4: Shake: same as meal #2.
Meal #5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and Vinegar.
Meal #6: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4 extra egg-whites.

[falco21]

I lost close to 50 lbs on a keto diet. Actually doing the Palumbo Diet just like listed above. I am currently on that diet again as well. Simple and very effective.

[baddgsx]

you will lose muscle fullness on straight keto. go with CKD , carb keto which has the refeed at the end of the week. ckd works well if your higher than 15% , if your lower i would stick to a low carb 3 days , 4th day high carb with sweet potatoes or oatmeal and then back to low carb to get into the single digits without aas. keep veggies high! spina much spinach spinach.

full on keto is not a good idea , u will lose way more muscle than you would expect.

[gbrice75]

Keto works great for many, Dave P has good info on it. Read and understand before trying this diet, many guys screw it up.

http://gymblog.co.uk/diet-and-nutrit...ing-keto-diet/

Dave Palumbo diet plans
200lb male
Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid egg-whites).
Meal #2: Shake: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut Butter (no sugar).
Meal #3: Lean protein meal: 8oz Chicken with ½ cup cashew nuts (or almonds, walnuts).
Meal #4: Shake: same as meal #2.
Meal #5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and Vinegar.
Meal #6: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4 extra egg-whites.

Not a huge fan of keto to begin with, as you already know. With that said, x2 for Palumbo if keto is something you decide to familiarize yourself with.

As stated, many people have had excellent results with keto diets (Palumbo and others alike), it just wasn't for me personally.

[falco21]

you will lose muscle fullness on straight keto. go with CKD , carb keto which has the refeed at the end of the week. ckd works well if your higher than 15% , if your lower i would stick to a low carb 3 days , 4th day high carb with sweet potatoes or oatmeal and then back to low carb to get into the single digits without aas. keep veggies high! spina much spinach spinach.

full on keto is not a good idea , u will lose way more muscle than you would expect.

I beg to differ. If done properly and you maintain a carb up meal every week you lose little to no muscle. The biggest place where people begin to lose muscle is when they do HIIT while on Keto. Cardio needs to be of Low Intensity for 45-60 minutes a day. Keto does not burn muscle if done right, I am a spitting image of that.

[gbrice75]

^^^ Sounds like baddgsx is referring to programs like Atkins, hence him saying 'straight keto'. He did mention running a keto program like CKD or the like (something which includes a refeed) in order to maintain LBM.

Good point though about the cardio, I agree 100%.

[falco21]

I tried CKD and that works great as well. Much easier to do since a Keto diet can get pretty tough to stick to. I like a straight Keto diet because it seems to work much better for me, but that is just a personal preference. Also by doing straight Keto, I don't have those carb up days where I could go too far. Which I used to do.

As for the cardio, like I said, that's where the biggest muscle loss happens if done improperly. When I first started Keto, I didn't realize you were not supposed to do HIIT on it. My brain was still stuck on the thought that HIIT burns the most fat. So, I started doing it and sure enough I could already tell I was losing everything I had worked hard for. I searched it up and saw that it puts you into a catabolic stage. Immediately, I changed back to Low Intensity and lost all the fat and barely, if any, muscle. Lesson learned.