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Keto Diet

Shrek

Fucked up Kunce
Thought Modo might like this as he does not like carbs. Keto is a high protein, mod fat zero direct carb diet.

Keto Diet - Dave Palumbo

The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.

Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

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
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs
 
interesting read shrek.

if you dont mind my opinion of keto diet is, yes it does work but you need to do it carefully. first time i did it, i was 82Kg, got down to 74Kg in about 5-6 weeks, but by that stage, if i missed out on eating a meal, as once did happen at work because some scum-azz took an hour long luinch break, which meant i missed mine, so i went for about 5 hours no food, began to feel very faint and dizzy... nearly passed out. was pretty bad. so if anyone does attempt this, make sure you stick to eating every 2.5 hours this is an essential!
 
I have not done this diet either but I will later in the year or early next year. It may be the answer to getting ripped.
 
my gf uses keto diet during the week with good results, she doesnt have any side affects of not having any carbs
 
It tells me he has poor internet security, does not mean hi diet is no good. There a massive thread on BB.com on Keto andlots of guys have had good success with it.
If anyone does give it a go I'd like to see it logged to gauge how well or not so weel it work.
 
When the time comes for me to cut, I might give it a try, I just CANT stand nuts, so I'd have to swap the almonds for something else...
 
have done keto and had good results although much of the initial weight loss is water weight. its also a hard diet to follow in social environments as your foods need to be spot on all the time , too many carbs will kick you out of ketosis. keto diets are generally considered "muscle sparing" not "muscle building" so if you dont have much muscle to begin with you end up looking like a rake, its good for obese people to shed pounds quick at all costs. Im pretty sure to get big as well on Palumbos diet you need supplements of another nature if you know what i mean lol.
 
my body couldn't handle keto too well.... i probably wasn't taking enough fibre though.
It's a good way to shock the metabolism though
 
I can't understand people who say they 'died' or 'couldn't handle' a keto diet. They prolly did it completely wrong. Not enough fiber, not enough fat, not drinking enough water. Or other variables. It's how we're actually designed, to use as much ketones as possible for energy.

The body is ALWAYS using ketones. Your usually using burning ketones, the amount depends The amount of ketones used as energy source, depends largely on the amount of glucose in your blood stream
 
hi,
could i have oats for breakfast instead?

and have cottage cheese as my last meal of the day?

cheers
:D
 
Hahah, no you cannot.
Remeber that sample diet posted if for a 200lb man, so adjust acordingly for your weight.
 
The body is ALWAYS using ketones. Your usually using burning ketones, the amount depends The amount of ketones used as energy source, depends largely on the amount of glucose in your blood stream
Beware the Broscience. Ketones are burned as energy usually only in the heart and brain. When the body is starved of glucose, ketones will be burned in other cells, too.

Ketones are formed by breaking down fats in the liver, and are burned mostly when you're starving. This "ketosis" - burning of ketones - can but does not always lead to ketoacidosis, which is a state normally suffered by type I diabetics and alcoholics, and can lead to vomiting, headaches, even coma.

Ketones in the body.
Ketogenic diet - useful for preventing epilectic seizures, and perhaps in helping with autism, depression, etc.

There is not much really good scientific study of ketogenic diets combined with fitness or bodybuilding. Some include,

- ketogenic diets undertaken for a few days do not impair moderate-ntensity aerobic exercise source1
- ketogenic diets undertaken for a few days do impair high-intensity aerobic exercise source2
- high protein (1:1 carbs:protein) this is less than "ketogenic") diets combined with aerobic and resistance training are most effective (compared to 3:1 carbs:protein plus exercise, or simple caloric restriction) at weight loss and improving body composition in overweight or obese women source3

In sum, it looks like a high protein diet helps in fat loss, but a very high protein diet makes it difficult to do more than a bit of cardio; heavy cardio or weight training will become much harder.

Various medical associations in general do not endorse a low-carb diet [see wikipedia's sumary], however it's worth remembering that they generally assume little or no exercise for the person. What is a good diet when you're on the couch and what is a good diet when you're under the bar are different things.

It's worth remembering that the most popular low-carb diet is the Atkins diet, a diet which is designed for essentially sedentary people, people who are not willing to do more than three sessions of light exercise a week. Is that us?
 
I can't understand people who say they 'died' or 'couldn't handle' a keto diet. They prolly did it completely wrong. Not enough fiber, not enough fat, not drinking enough water. Or other variables. It's how we're actually designed, to use as much ketones as possible for energy.

The body is ALWAYS using ketones. Your usually using burning ketones, the amount depends The amount of ketones used as energy source, depends largely on the amount of glucose in your blood stream

Nah, I followed the CKD approach.. 5 and a half days 0 carb (besides fibre)... 1g - 1.5g of protein per lb of body mass. The remainder calories from fat.
36 hour carb up period after the 5.5 days. So carb up would basically start on Saturday night and go throughout Sunday.

The problems I had were the following:

1. 1 - 2 days after carb up, i'd tend to break out with acne.
2. despite the high fibre intake, it seemed like constipation was a problem
3. workouts were not as good as with carbs
4. carb cravings during the week, despite carb ups of upto 500g sometimes
5. Did get acidic stomach from time to time

I stuck with it for slightly over 3 weeks but couldn't continue it for those reasons.
 
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