Ketosis urgent questions

[ososos]

I'm currently cycling ketosis I'm 82kg (175 pounds around that not sure xD), so I have a couple of questions:

Would 400 ml of milk knock me out of ketosis? I usually have it before I sleep.

Unrelated to ketosis, is it necessary to have a post and pre whey protein shake on just cardio days? (to minimize muscle loss and all)

Is it bad to do cardio 6 days a week while on keto diet (around 400-600 calories worth of running, biking, cross fit and drills on the heavy bag)?

Is it bad to do the cardio before the weight lifting (without taking the I'll do better if I didn't do the cardio/resistance training first into consideration, just maintaining muscle or losing muscle)?

How much fat? I get different opinions on nearly every article I read lol but I'm taking in around 90 grams of fat, 160 protein, 30 grams of carbohydrates (IF I drink the milk).

Also I'm not doing half a refeed day on the 5th/6th day it feels weird so I either have a whole really low carbs day or a refeed day. Is that bad?

Too many questions I know but pleaaase help it feels like the past 3 weeks of dieting were useless now that I read a few articles saying strictly zero carbs and that it knocks you out of ketosis...

 

[jimmyhav]

I'm currently cycling ketosis I'm 82kg (175 pounds around that not sure xD), so I have a couple of questions:

Would 400 ml of milk knock me out of ketosis? I usually have it before I sleep.YES. No dairy and no direct source of carbs.

Unrelated to ketosis, is it necessary to have a post and pre whey protein shake on just cardio days? (to minimize muscle loss and all)As a rule, you should maintain protien levels as to preserve muscle and prevent catabolism.

Is it bad to do cardio 6 days a week while on keto diet (around 400-600 calories worth of running, biking, cross fit and drills on the heavy bag)?No. Cardio is an awesome way to aid in Keto. Any cardio is good, but LISS (Low Impact Steady Speed) is recomended.

Is it bad to do the cardio before the weight lifting (without taking the I'll do better if I didn't do the cardio/resistance training first into consideration, just maintaining muscle or losing muscle)?Everyone is different and whatever works for you. Most recomend weights, then cardio.

How much fat? I get different opinions on nearly every article I read lol but I'm taking in around 90 grams of fat, 160 protein, 30 grams of carbohydrates (IF I drink the milk).Don't really know about this. I vary mine.

Also I'm not doing half a refeed day on the 5th/6th day it feels weird so I either have a whole really low carbs day or a refeed day. Is that bad?A good clean refeed day can actually help you in your weight loss. Keeps your body from going into starvation mode as well. If you refeed, and most (not all) recomend it, go ahead and fill up on good, clean carbs. Always fills my muscles and strength off the charts. I usually get back into keto in 24 hours, but some may take 2-3 days.

Too many questions I know but pleaaase help it feels like the past 3 weeks of dieting were useless now that I read a few articles saying strictly zero carbs and that it knocks you out of ketosis...

It definitely was NOT a waste. Everyone is different and reacts differently. You can get all the advice in the world, but only you know what works for you and what doesn't. Keep trying to tweek it to see what you like. Hopefully some of these answers will be helpful...

 

[ososos]

It definitely was NOT a waste. Everyone is different and reacts differently. You can get all the advice in the world, but only you know what works for you and what doesn't. Keep trying to tweek it to see what you like. Hopefully some of these answers will be helpful...

Thanks alot for this, but btw no diary products? I eat alot of cheese on this, I put cheese on steak, hamburgers chicken and everything lol, seeing as it seemed like a perfect ckd food..

As in for before bed meal (for a slow releasing protein) I can't afford too many supplements so I can't buy casein by it self for a while, if I'm having barely any carbohydrates, would the 20 grams from the milk really put me off ketosis? I mean woudn't it get used up pretty quick?

You made me really happy when you told me low impact steady speed is good lol.

As in for me talking about the refeed day, I'm saying that most diets say lets say the 5th day is friday, eat fats and proteins untill PM then start with the refeed, I meant can't I just do a full refeed day on saturday instead of friday and not have a half day at all?

and thaanks alot.

 

[jimmyhav]

Thanks alot for this, but btw no diary products? I eat alot of cheese on this, I put cheese on steak, hamburgers chicken and everything lol, seeing as it seemed like a perfect ckd food..

As in for before bed meal (for a slow releasing protein) I can't afford too many supplements so I can't buy casein by it self for a while, if I'm having barely any carbohydrates, would the 20 grams from the milk really put me off ketosis? I mean woudn't it get used up pretty quick?

You made me really happy when you told me low impact steady speed is good lol.

As in for me talking about the refeed day, I'm saying that most diets say lets say the 5th day is friday, eat fats and proteins untill PM then start with the refeed, I meant can't I just do a full refeed day on saturday instead of friday and not have a half day at all?

and thaanks alot.

Dairy generally is high in carbs and you want to stay away from direct source of carbs...if you read the content labels and use cheese in moderation, you'll probably be OK...stay away from processed foods...BUT, milk will spike insulin and that will kick you out of keto.

Refeed day comes down to personal choice and what you prefer. I like Palumbo and limit it to one high carb meal a week, but know of people that carb up every fourth day and some people that slowly carb up over a day and a half. You want to keep fats low when you carb up though...not a problem with trying it your way.

 

[ososos]

Dairy generally is high in carbs and you want to stay away from direct source of carbs...if you read the content labels and use cheese in moderation, you'll probably be OK...stay away from processed foods...BUT, milk will spike insulin and that will kick you out of keto.

Refeed day comes down to personal choice and what you prefer. I like Palumbo and limit it to one high carb meal a week, but know of people that carb up every fourth day and some people that slowly carb up over a day and a half. You want to keep fats low when you carb up though...not a problem with trying it your way.

I see, thanks mate.

 

[C0LUMB0]

I'm currently cycling ketosis I'm 82kg (175 pounds around that not sure xD), so I have a couple of questions:

Would 400 ml of milk knock me out of ketosis? I usually have it before I sleep.

Unrelated to ketosis, is it necessary to have a post and pre whey protein shake on just cardio days? (to minimize muscle loss and all)

Is it bad to do cardio 6 days a week while on keto diet (around 400-600 calories worth of running, biking, cross fit and drills on the heavy bag)?

Is it bad to do the cardio before the weight lifting (without taking the I'll do better if I didn't do the cardio/resistance training first into consideration, just maintaining muscle or losing muscle)?

How much fat? I get different opinions on nearly every article I read lol but I'm taking in around 90 grams of fat, 160 protein, 30 grams of carbohydrates (IF I drink the milk).

Also I'm not doing half a refeed day on the 5th/6th day it feels weird so I either have a whole really low carbs day or a refeed day. Is that bad?

Too many questions I know but pleaaase help it feels like the past 3 weeks of dieting were useless now that I read a few articles saying strictly zero carbs and that it knocks you out of ketosis...

Bro i tried a keto diet last year and TBH i didnt like it .

but i will try to answer a question or 2 here...

the 400 ml of milk will have a least 20g of carbs in it ,so i'm thinking yes - it WILL knock you out of a keto state.

whey shake are good on both cardio and non cardio days ....but pick a protein supp that is whey isolate with no more than 1g of carbs per serving....ISOLATION from ruthless supplements has 26g of protein per scoop and only 1g of carbs ( send me a PM for a discount code )

cardio on weight training days is fine...but you should opt for LISS cardio - 30 mins.

the amount of fat you take in would be governed by your body weight. a google search on palumbo diet would give you a good indication based on your body weight.

no refeed on week one ...then a refeed on day 6 every other week.

Hope this helps.

 

[ososos]

Bro i tried a keto diet last year and TBH i didnt like it .

but i will try to answer a question or 2 here...

the 400 ml of milk will have a least 20g of carbs in it ,so i'm thinking yes - it WILL knock you out of a keto state.

whey shake are good on both cardio and non cardio days ....but pick a protein supp that is whey isolate with no more than 1g of carbs per serving....ISOLATION from ruthless supplements has 26g of protein per scoop and only 1g of carbs ( send me a PM for a discount code )

cardio on weight training days is fine...but you should opt for LISS cardio - 30 mins.

the amount of fat you take in would be governed by your body weight. a google search on palumbo diet would give you a good indication based on your body weight.

no refeed on week one ...then a refeed on day 6 every other week.

Hope this helps.

Yes it does thanks alot bro, but what about cottage cheese? 10 grams of carbs before bed, is that o.k? I hope it is lol, and is doing like 45 min running and half an hour or so cycling bad? I do that nearly every time I do cardio..

 

[chesty]

Dairy generally is high in carbs and you want to stay away from direct source of carbs...if you read the content labels and use cheese in moderation, you'll probably be OK...stay away from processed foods...BUT, milk will spike insulin and that will kick you out of keto.

Refeed day comes down to personal choice and what you prefer. I like Palumbo and limit it to one high carb meal a week, but know of people that carb up every fourth day and some people that slowly carb up over a day and a half. You want to keep fats low when you carb up though...not a problem with trying it your way.

Milk yes, but cheeses, such as cheddar have less than 1 gm per serving and our essentially all fat and protein so it depends on the dairy products. Plus as I have been doing this now for a while, I have been finding with the use of ketosticks that when I am actually in ketosis is dependent upon the time of day, how long after a workout (cardio included) etc. I maintain a strict diet of 200 gms of protein and 200 gms of fat with 30 gms of carbs a day. I sometimes exceed those with vegatibles such as leaf lettuce, carrots, onions and green beans. Even with these foods I find it hard to exceed 30 gms unless I really try.