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12 weeks in ketosis...?

M

MASSIVEmorris

New member
Currently, I'm trying to attain 6% body fat in 12 weeks. So far...I'm at week #2 and I'm down to 13%. I had tried to do the Bodyopus plan but, I found myself just eventually shoveling down junk-food on the "carb-up" days. So, I decided to stay in ketosis for the remainder of the following weeks. I'm not too concerned about some muscle mass lost...(I'd rather be ripped and shredded...and lose some muscle/strength...than be bulky and strong...what I am now). My plan is as follows:

I'm doing cardio ...2x a day (one session on an empty stomach in the morning...one session in the evening) 5 days a week. This is torture, but...to get ripped...I'll do it. The duration is around 30-40 min. each.

I train with weights: Mon. Wed. and Fri. ...usually sticking around the 15-20 rep range.

I'm supplementing with Xenadrine, Vanadyl Sulfate, L-glutamine, Chromium, and protein powders/bars/pre-made shakes.

I take in 3000 calories a day (as of late) and I cut down 200-300 calories each week. I get 0-10 carbs each day to ensure my being in ketosis.

I've lost over 10 pounds so far. I'm assuming most of it is water-weight and now the layers of fat will be stripping off...I hope.

Any comments or suggestions would be very helpful...thanks.
 
unless you are on steroids or seomthing very strong to aid you in your recovery, you are definitely overtraining by doing cardio twice a day 5 X a week, i do it 3 X a week for only 25 min first thinng in the morning and have gotten good results, after all diet matter most.

also, you will be able to lose around 1-2 lbs fat a week, after that you are losing muscle. even if the scale is going down alot, if you are losing muscle you arent gonna tell that you are getting ripped as u want to be, so y not just go for the 1-2 lb fat a week and try to preserve as much muscle as you can. also 200-300 cals off each week is way too much in my opinion, lets say you lose 2 lbs a week which is already real good, if ur total cals are based on 12 X bw then that is only around 25 cals you should reduce from your diet, not 200-300. ur gonna lose too much muscle.
 
Alright...thanks for the response. I guess I'm just really desperate to get ripped and I've tried just about every method (without resorting to drug-use). Off topic: is my goal realistic? I mean, can I get down to 6-7% bodyfat in 12 weeks. I'm willing to do what it takes...I'm just a bit more confused now. Are there any other supplements that I should look into other than the one's I'm taking? Thanks again for the help.
 
if ur at aroudn 12% now then yes i think u can get down to around 7% in 12 weeks.

as for other supps to look into, ala would be beneficial in storing glycogen and limiting fat gain by storing most carbs and it is prolly the most hyped up supp on teh market right now, and from feedback mostly everybody say it works. u can get a ton of info on it (i just did 2 days ago to read in about it) by goin to the search button and type ala, and read the post by FONZ.
 
Please excuse my inappropriate criticism here, since you have already decided to do a straight keto diet, but...

Your metabolism will drop on a keto diet faster than any other kind of diet. If you do a keto diet, I think you should take carbs pre and post workout. Otherwise, you won't be able to train effectively at all. If your previous diets were unsuccessful, you were either eating too much, not training enough, or you had too high of a caloric deficit putting you in starvation mode. Since keto diets cause metabolism to drop more than any other kind of diet, I don't see why you think a keto diet is the solution. Think about it: your fat-loss stalled on other diets, and now you are trying a diet that is notorious for stalls (unless you do a Body Opus style keto diet or simply add carbs pre/post workout).

If my criticism pisses you off or I am dead wrong, just ignore this.
 
Thanks for the input. It doesn't piss me off one bit. However, how does a ketogenic diet stagnate...if you're constantly buring fat? Also, I'm afraid of carbing up because I usually just end up binging on junk-food. I REALLY want to have a "cheat day" badly...but, I'm afraid that it will ruin my results thus far. Could you outline a program for me to use...if you think that staying on a ketogenic diet is a bad idea.
 
If you really think high carb cheat days will inhibit your fatloss goals then I highly recommned you do a search and read some of Par Deus writings on Leptin and refeeds. One day of low fat "junk food" will keep your metabolism humming along so the fat will continue to melt off the other 6 days of the week. Either that or do the TKD like suggested, with pre and postworkout carbs so you can at least continue to train with intensity.
 
Massive -
If you binge on junk food during carb ups, you need to try structuring it. Write down exactly what and when you're gonna eat. You can still eat enjoyable stuff, just try to keep fat low (15%cals) and you should be cool. A straight keto will stall after 2 - 3 weeks unless you're over about 20 - 25% bf.
 
The only other thing that I would add is maybe some xenedrine b4 your cardio in the morning, and also lift heavy. This is key. You need to continue to stimulate the muscles enough (through intensity) to retain protein (nitrogen). I think lightening up actually works against you. Refeeds are a must, too. Do a search on leptin levels and refeeds and you'll cahnge your mind. IMO, they key is 80%diet, 10%training, and the rest, well, is rest.
 
Ok, thanks a lot for the info guys. One more thing ...what foods do you guys suggest during the refeeds. I find it hard to think of some junk food that is low in fat. Any suggestions (again) are appreciated greatly. Frosted Flakes come to mind however (mmmmmm...frosted....flakes....).
 
MASSIVEmorris said:
Ok, thanks a lot for the info guys. One more thing ...what foods do you guys suggest during the refeeds. I find it hard to think of some junk food that is low in fat. Any suggestions (again) are appreciated greatly. Frosted Flakes come to mind however (mmmmmm...frosted....flakes....).
Click to expand...

skim milk, wheat bread(very sparingly) friuts low on the gi chart...just remeber to READ THE BACK OF THE LABELS!
 
carb up...hehe

boy when u think of doin a "carb up" u think about pizza, donuts, icecream, ring dings and bagels with globs of cream cheese...

little did i realize that when i start my CKD, my dreams of the goodies wont consist of that but instead it will focus on measly frosted flakes, milk and a low glycemic fruit....YIKEZ
 
If you're doing a CKD, don't eat too much fructose during your carb up. Eat about 50g before your workout on friday and try to avoid it the rest of the weekend. It refills liver glycogen and that will slow your entry into ketosis.
 
Thanks again for all the info. Anyways, I've been in ketosis for FOUR weeks now...(not 2). I'm seriously about to lose it...I feel a binge coming on. Especially with Easter coming up...ARGH! How devastating would it be if I just had a "cheat day" for one day. I don't mean just carbing up...I mean gorging on everything in sight ...! Would it just mess up my results...I'm trying to talk myself into thinking it may be beneficial and that it will jump-start my metabolism and make me appear fuller. However, I'm pretty sure this isn't the case (even though I've been in ketosis for 4 weeks) ...I'll probably gain all my fat back...and look as smooth as the Michelan Man. I'm also discouraged because I've worked extremely hard the past four weeks...and while the scale says I've lost over 15lbs. ...I pretty much look the same. My muscles are flatter than Ally McBeal's chest...and I only notice a LITTLE more muscle hardness...that's it! So, What do you guys think?
 
Don't binge. It's stupid. Just have a carb up. 2 days off ketosis WILL benefit you and your muscles. A binge will just make you feel like absolute shit. If you can't carb clean and you gotta eat some junk, do it, just don't gorge yourself.
 
Though i don't recomend a hardcore cheat day, i can tell you that you will not gain all your fat back.
 
A typical days food intake is as follows:

7:00am- Carb Solutions Protein Drink and Carb Solutions Protein Bar
Calories- 430 Fat- 21 Carbs- 5 Protein- 45

10:00am- Carb Solutions Protein Drink and 2 Cheese Sticks

Calories- 430 Fat- 30 Carbs- 3 Protein- 34

1:00pm- 1 Can of Tuna and 1 tbsp. of Mayo

Calories- 275 Fat- 14 Carbs- 0 Protein- 37

4:00pm- 2 Scoops Met-Rx Protein and 2 Cheese Sticks

Calories- 270 Fat- 13 Carbs- 2 Protein- 37

7:00pm- 2 Hamburgers and 1 tbsp. of Mayo

Calories- 660 Fat- 47 Carbs- 0 Protein- 60

10:00pm- 2 Scoops Met-Rx Protein

Calories- 110 Fat- 1 Carbs- 2 Protein- 23

Totals: Calories- 2175 Fat- 126 Carbs- 12 Protein- 236
 
MM-
On this diet, have you ever checked if you've been in ketosis? I'm asking because the fat is lower than what is usually recommended and you're eating protein bars with alot of glycerine and sugar alc, which keeps some people out. Of course, the bottom line is if you've lost 15lbs. without any muscle loss, keep up what you're doing. I was just wondering.
 
Yes, I check daily to make sure that I'm ketosis (I use ketostix...obviously). I was also worried about glycerine for awhile...but, I stay in ketosis despite the glycerine consumption ...so, why not eat the protein bars if you can, right? Also, I think that when it comes to the fat...it only takes a lot of fat to actually get into ketosis (if you try doing it with more protein than fat...you will get into ketosis...but it takes a little while longer). Once I'm in ketosis, I can switch over and consume more protein than fat...I haven't got kicked out of ketosis, so, it must be "ok". As far as 15lbs. with no muscle loss...I'm pretty sure I've lost some muscle...and that's the reason why I really wanted to implement a "cheat-day" this weekend. I did a search on "cheat-days" on this message board. I only read mixed opinions...some condone it, some do not. However, I'm still thinking about whether or not I'm going to do it.
 
MASSIVEmorris said:
Yes, I check daily to make sure that I'm ketosis (I use ketostix...obviously). I was also worried about glycerine for awhile...but, I stay in ketosis despite the glycerine consumption ...so, why not eat the protein bars if you can, right? Also, I think that when it comes to the fat...it only takes a lot of fat to actually get into ketosis (if you try doing it with more protein than fat...you will get into ketosis...but it takes a little while longer). Once I'm in ketosis, I can switch over and consume more protein than fat...I haven't got kicked out of ketosis, so, it must be "ok". As far as 15lbs. with no muscle loss...I'm pretty sure I've lost some muscle...and that's the reason why I really wanted to implement a "cheat-day" this weekend. I did a search on "cheat-days" on this message board. I only read mixed opinions...some condone it, some do not. However, I'm still thinking about whether or not I'm going to do it.
Click to expand...

True about the high amount of fat only needed to establish ketosis. Regarding the cheat day, screw it. Take a 36 - 48 hr. carb up. You've been in ketosis for 4 weeks and lost some muscle, right? But you also said you binge on carb up days. So you need to structure it. Start at either 6pm tonight or when you wake up tomorrow. Start with high glycemic carbs, move to moderate to low gi carbs and then at 6pm Sunday take some high gi carbs to start dropping blood sugar back down. Try to keep fat at 15% calories. Try a search on CKD carb ups to learn more, there's too much info to re-write. If you've noticably lost muscle you really need a carb up.
 
i may be wrong but dont do the frosted flakes. they have alot of sugar, and u dont wanna be taking in fructose remember. sugar is half FRUICTOSE half DEXTROSE stick to non fat rice crispies and some dextrose or maltodextrin powder for a post workout carb up
 
True about the fructose, it will slow passage into ketosis. But he's been in it for 4 weeks, and if he's aiming for another 4 week run an extra 4 - 8 hrs. out of keto aren't really gonna matter. Plus it's a nice mental break.
 
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