12 days of ketosis

[LewdTenant]

I want to got 12 days in ketosis with a 2 day carb up.So i'm looking for advice.

I am doing NYC/YoHCL and I am just not ever hungry. I figure I should start my keto diet I was planning to do while I have some yoHCL left.I saw how you put your body back into ketosis after consuming maltodextrin and doing a 2hour workout. I am unable to do that. I want to lift weights 2-3x per week and do cardio about 30-45min 3x per week. I hope to lose about 14lbs fat over the course of a 12 week weight loss program i am on.I want to do 10-12 days staright of ketosis maybe 2 times in this 12 week cycle.

i am 30yo 6'2" 208lbs 16%BF been lifting for 15 years and recently 2 years straight.Thanks for any help!!

Like I said, I have the ketogenic diet book by Lyle Mcdonald,but first hand experience is best.

Lewd



MY workout(made up myself based on 20rep squat routine) will look like this(I rest 1-3 minutes between sets):
3x10 Dbell Arnold Press
3x8 Bench Press
2x8 TBar Rows
2x15 or 1x20 Squats
1x8 Stiff legged Deads
3x12 calf Raise on 45degree Leg Press
2x10 Barbell curl
2x10 Crunches

will add lunges in week 2.


My workouts last about 75 minutes. Is that good?
Is 3x per week cardio at 30-45 minutes good?
name of a good glucometer that I can buy from a web site or drug store?
will talk about diet in next post of this thread.Thanks!!

 

[Mr.X]

...............
My workouts last about 75 minutes. Is that good?
Is 3x per week cardio at 30-45 minutes good?
name of a good glucometer that I can buy from a web site or drug store?
will talk about diet in next post of this thread.Thanks!!

1)75min workout are fine
2)3x week cardio 30-45min , I don't see why not, very feasible
3)I don't know any good glucometers, for I buy a cheap name brand one that does blood+ketones ...it's by Jonson and Co.

12 day of Ketosis and a 2 day carb-up is a very interesting way of doing CKD and one day I'll take the time to write a manual about it. But, for now, you sent me that PM with my older response to the same type of a question and that is an adequate answer.

Mr.X

 

[LewdTenant]

Day Fat Protein BMR
1 85% 15% -5%
2 75% 25% -10%
3 65% 35% -15%
4 70% 30%
5 70% 30% -10%
6 65% 35% -15%
7 (Carb-Up)** +30%

This is from your CKD manual.for my 12 weeks of ketosis should I just do the following?

Day Fat Protein BMR
1-2 85% 15% -5%
3-4 75% 25% -10%
5-6 65% 35% -15%
7-8 70% 30%
9-10 70% 30% -10%
11-12 65% 35% -15%
13-14 (Carb-Up)** +30%

BMR is 12x208=2496

Looks good?

why is everyone taking flax seed oil, isn't olive oil cheaper?

 

[Mr.X]

Day Fat Protein BMR
1 85% 15% -5%
2 75% 25% -10%
3 65% 35% -15%
4 70% 30%
5 70% 30% -10%
6 65% 35% -15%
7 (Carb-Up)** +30%

This is from your CKD manual.for my 12 weeks of ketosis should I just do the following?

Day Fat Protein BMR
1-2 85% 15% -5%
3-4 75% 25% -10%
5-6 65% 35% -15%
7-8 70% 30%
9-10 70% 30% -10%
11-12 65% 35% -15%
13-14 (Carb-Up)** +30%

BMR is 12x208=2496

Looks good?

why is everyone taking flax seed oil, isn't olive oil cheaper?

With your 12 week plan, I would say days 5-12 you can simply run 65%/35% (fat/protein) and even try on day 8 doing 60%fat/40%protein, see how that works for you.

Looks good overall....and flaxseed oil is more rich in Omega-3's then olive oil.

Mr.X

 

[LewdTenant]

is there an optimal amount of time to space meals? and is there a certain amount of fat/protein I should eat each meal?

So you have a generic glucometer. What should I want mine to have when I go to purchase one? Thanks!

 

[Mr.X]

Just have 6 meals a day, divide the Daily calorie intake by 6 and the calories you get for example:400 get the %fat/protein from that.
So if you were doing 60%fat/40%protein w/ 400cal in mind...this would be the breakdown
240 cal from fat
fat has 9cal/g
27 g fat
160 cal from protein
protein has 4cal/g
40g protein

This is just an example, I realize you would be using much less calories and a little less protein.

I buy my glucometer from a local pharmacy, I'll go talk to my pharmacist friend and see which is the best glucometer+ketone meter on the market.

Mr.X