Rebound after ketogenic diet

[friendh35]

Hi,
First, sorry for my english.

I just finished dieting for 13 weeks (ketogenic diet). For maximizing the gain of muscle in the next weeks, can you tell me which one carbs is better to take, how much, with each meal ? (i eat, 7 times per days ... 4 protein shake and 3 meals).

I usually train around 5 pm.

Before the diet my weight was 243 pounds and now it is 217 pounds.

Thanks for your advise.

[rickerred]

complex carbs or slow releasing: sweet potato, brown rice ect.

[Praetorian]

You will need to add carbs back into your diet very slowly or you will blow up with water retention. It takes apporx 6 weeks for most people to be able to process carbs normally again after any type of low carb diet. The other thing is you need less carbs than you think to grow. I would suggest adding carbs in first with your pwo meal. After a week of that you can add in pre workout and see how things go. Watch your weight and water retention. The idea of adding 20lbs of muscle after a diet in only a few weeks is nonsense and usually leads to peripheral edema....not good. Take it slow...let your weight rise slowly and maintain your low level of BF as this will keep your insulin resistance low and allow you to gain lean muscle much more efficiently.

P

[Delt King]

Super advice that so many should listen to.
The problem is.........carbs are like CRACK!


You will need to add carbs back into your diet very slowly or you will blow up with water retention. It takes apporx 6 weeks for most people to be able to process carbs normally again after any type of low carb diet. The other thing is you need less carbs than you think to grow. I would suggest adding carbs in first with your pwo meal. After a week of that you can add in pre workout and see how things go. Watch your weight and water retention. The idea of adding 20lbs of muscle after a diet in only a few weeks is nonsense and usually leads to peripheral edema....not good. Take it slow...let your weight rise slowly and maintain your low level of BF as this will keep your insulin resistance low and allow you to gain lean muscle much more efficiently.

P

[natenator]

Super advice that so many should listen to.
The problem is.........carbs are like CRACK!

Rob Ford agrees. lol

[friendh35]

You will need to add carbs back into your diet very slowly or you will blow up with water retention. It takes apporx 6 weeks for most people to be able to process carbs normally again after any type of low carb diet. The other thing is you need less carbs than you think to grow. I would suggest adding carbs in first with your pwo meal. After a week of that you can add in pre workout and see how things go. Watch your weight and water retention. The idea of adding 20lbs of muscle after a diet in only a few weeks is nonsense and usually leads to peripheral edema....not good. Take it slow...let your weight rise slowly and maintain your low level of BF as this will keep your insulin resistance low and allow you to gain lean muscle much more efficiently.

P

how much carbs post workout should i take ... 100 grams is good or too much ? it is too fast for adding one cup of raspberry with my breakfast ?

thanks

[Praetorian]

how much carbs post workout should i take ... 100 grams is good or too much ? it is too fast for adding one cup of raspberry with my breakfast ?

thanks

100g is way to much to start with. Try 50g pwo for a week and see how that goes. Some berries with breakfast is fine but you are better off with red meat or whole eggs.

P

[friendh35]

Hi,

I have some difficulty to understand what i'm doing wrong. Like i said in my first post, i have stop dieting one week ago. I continue eating the same thing (7 times per days ... 4 protein shake and 3 meals). The only difference, i add carbs (around 50-70 grams) post workout and some day i add 1 more shake (training days). I stop all cardio and my weight continue to drop at the same speed (2 pounds again this week). It is possible i have problem with my metabolism and i'm losing muscle ?

Thamks

[Praetorian]

Post your diet!!

P

[friendh35]

7:00 -> omelette (6 whole eggs + 3 eggs white), 2 teaspoon of Nutrasea (omega 3)
9:00 -> 1 shake (55 grams whey isolate - canadian protein), 1/3 cups of nuts, 2 capsules of krill oil (500mg each)
11:00 -> 1 shake (55 grams whey isolate - canadian protein), 2 capsules of krill oil (500mg each)
13:00 -> 2 can of white tuna, 2 capsules of krill oil (500mg each)
15:00 -> 1 shake (55 grams casein protein), 1/3 cups of nuts, 2 capsules of krill oil (500mg)
18:00 (post workout) -> 1 shake (55 grams whey isolate - canadian protein), 2 capsules of krill oil (500mg each)
19:00 -> 300 beef or chicken or 2 can of tuna, 1 sweet potato or quinoa (50-75 grams of carbs)
22:30 -> 1 shake (55 grams casein protein), 2 teaspoon of Nutrasea (omega 3)

[Praetorian]

Too many meals, too much fat, protein slightly high for your lean mass. You are overdoing krill oil...you only need to take it twice per day.

You are basically keto but then you throw in sweet potato or quinoa which slows fat loss and kicks you out of ketosis....lose it! Add some fibrous veggies in at least two of the meals.

I would suggest this:

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 1.5 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 7oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 7oz 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 1.5 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

P

[friendh35]

Too many meals, too much fat, protein slightly high for your lean mass. You are overdoing krill oil...you only need to take it twice per day.

You are basically keto but then you throw in sweet potato or quinoa which slows fat loss and kicks you out of ketosis....lose it! Add some fibrous veggies in at least two of the meals.

I would suggest this:

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 1.5 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 7oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 7oz 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 1.5 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

P



7:00 -> omelette (6 whole eggs + 3 eggs white), 2 teaspoon of Nutrasea (omega 3)
9:00 -> 1 shake (55 grams whey isolate - canadian protein), 1/3 cups of nuts, 2 capsules of krill oil (500mg each)
11:00 -> 1 shake (55 grams whey isolate - canadian protein), 2 capsules of krill oil (500mg each)
13:00 -> 2 can of white tuna, 2 capsules of krill oil (500mg each)
15:00 -> 1 shake (55 grams casein protein), 1/3 cups of nuts, 2 capsules of krill oil (500mg)
18:00 (post workout) -> 1 shake (55 grams whey isolate - canadian protein), 2 capsules of krill oil (500mg each)
19:00 -> 300 beef or chicken or 2 can of tuna, 1 sweet potato or quinoa (50-75 grams of carbs)
22:30 -> 1 shake (55 grams casein protein), 2 teaspoon of Nutrasea (omega 3)



Hi,

I have some difficulty to understand what i'm doing wrong. Like i said in my first post, i have stop dieting one week ago. I continue eating the same thing (7 times per days ... 4 protein shake and 3 meals). The only difference, i add carbs (around 50-70 grams) post workout and some day i add 1 more shake (training days). I stop all cardio and my weight continue to drop at the same speed (2 pounds again this week). It is possible i have problem with my metabolism and i'm losing muscle ?

Thamks


Hi,

Like i said before, i have finished my diet and i still losing weight. My weight passed from 243 at 215 in 14 weeks of diet with the diet i posted previously (except for 1 protein shake and the carbs from quinoa and sweet potatoes).

The problem is i still losing weight after adding one protein shake and the carbs from quinoa and sweet potatoes.

Again sorry for my english.

Thanks.

[Praetorian]

If you are just maintaining then and continuing to drop weight...add carbs in post workout and increase the fat content in each meal. You can use coconut oil and extra virgin olive oil for this. You rmetabolism is high but will slow down with the drop in cardio.

P

[friendh35]

If you are just maintaining then and continuing to drop weight...add carbs in post workout and increase the fat content in each meal. You can use coconut oil and extra virgin olive oil for this. You rmetabolism is high but will slow down with the drop in cardio.

P

Thanks !