Atarii's Keto Diet, Get ripped!

[Atarii]

First off I need to thank Zeron, he's helping me with my diet, and he got me to take a look at Keto diets..I sure as hell owe him for seriously getting me to consider this.

Okay so he's outlined this diet thus far for me, and I'd like to know if this is alright for my body.

Currently my stats are:
220 pounds,
I'm about 15% bf
6'0 tall


I have done a considerable amount of reading on the Keto diet and this looks solid, my only concern are these few points and hope some of you guys who are more experienced with Keto diets can guide me in the right direction.

-First Point- My workouts are at 2pm, After at 3pm when I'm done do I add in 25g carbs to my 50g protein shake with Zero fat. Apparently it will not throw myself out of ketosis since the 25g of carbs are being utilized for glycogen and protein synthesis immediately, as opposed to filling energy requirements.

-Second Point- With the Keto diet, My, "carb-up" should begin Friday night and last until around midnight Saturday??

Alright if I'm missing anything PLEASE let me know I start this on Monday April 27. Will be tracking all progress, for members to read, motivation for my self, and to inspire others on there quest to be hyuuge :) So lets get it right people!!

Keto Diet Sunday-Friday

7:00 am
Meal 1- 5 omega eggs whole / 3 egg whites omelet with olive oil. Drink 500/1L Water.

10:30
Meal 2 - 50g Protein 1tbs Natural Peanut butter no sugar.

12:30
Meal 3 - Lean Protein 8oz Chicken grilled 1/3 cup almonds, or cashews, or walnuts just one not all three.



Workout:
2pm-3 Mon,Tues -Wed Off- Thurs, Fri


3:30
Meal 4 - 50g Protein Shake, 25g Maltodextrin ("Glycocarb, by Interactive nutrition, "I am in no way endorsing this product I simply use it because it's cheep carbs that I can afford")

7:00pm (I don't have much control over this time, it's when I get home from work other wise I would personally choose 6pm.)
Meal 5 - Fatty Protein 8oz e.g. Salmon, Sword fish, Red Meat...Green salad ( No tomatoes, Carrots red peppers) 1tbs Olive oil, macadamia nut's& vinegar...

9:30pm
Meal 6 - 50g Shake 1tbs natural peanut butter/ 4 omega Eggs & 4 Egg whites regular...


10:30-11pm Bed time!!

Friday- I start to introduce 3 orange's which prime my Liver for the carb load my body is starving for which will last Friday- Saturday Midnight.


I think though I have to many Protein shake's in the diet, is there anything I can substitute it with?? and with what?


Supplements Breakdown!!

-26mg Ephedrine HCL-200 Caffeine Taken three times in the day 6:30am, 2:30pm post workout, 5pm 100c, 16e.

Omega-3, 1000mg x3 a Day.
Multi Vitamin 2x a Day.
Alpha Lipoic Acid (ALA) 3x a Day.
Saw Palmetto 3x a Day.
(Notice no creatine? I can't afford it, ya I know it sucks for me more typing this)
ZMA Before bed.




Thank's everyone in advance for the help!!

[CallmeB]

Iv Never done a Keto diet, but from my understanding is that it is NO carbs. So No PWO carbs. And your cheat carb up meal is one single meal. Same day each week, last meal of the day. So say meal #6 Fridays.
Good Luck!

[Atarii]

Wish I had the link here but I'm not at home at the moment. Actually the carb up between my last meal on Friday-Saturday just goes straight to the muscle since the body has had basicly Zero carbs.

Plus, the Carb for the post workout is supposed to go straight to the muscle, and actually doesn't throw someone out of a keto state.

This I need to Personally test my self to see how true this is, but I'm still waiting for Keto dieter's to comment on this.



http://forum.bodybuilding.com/showthread.php?t=36497 <<Where I'm getting the bulk of my info from, the rst from you guys.

Please HELP!

[nisser]

no pWO carbs, you want to deplete the glycogen stores throughtout the week, then load up on the weekend. Using PWO carbs defeats the point.

Otherwise it looks great, you can substitute the shakes with any of the other meals, but keep the cals the same.

[MoooBaby]

From my experience, the PWO carbs only work after being in solid keto for at least two weeks. That's how my body works for the first two weeks a tic tac will take me outta keto pretty much the nI feel like shit for a whole day. .

A little slin wil lget you int keto faster but make sure yo uknow what your doin.

[Atarii]

No idea what "slin", so I wouldn't know what I'm doing, therefore not going to do it whatever it is lol.

How long have you been on the Keto diet for?? And I realize now this diet is the Pulumbo, but I would still like to replace at least one of these shakes with actual food. I'm a firm believer in getting my food from real source's not shakes to be perfectly honest.

[Atarii]

Anyone want to comment on this diet??I'm starting Monday...so.....kinda getting food tomorrow would be important eh? Hopefully someone pipes up.

[nottobig]

Looks good but are you taking any kind of a fiber supplement with this. Doesn't appear to be much fiber with the diet you laid out.

[force]

Ive used keto diets for years,here some basics:

No PWO carbs- there is no debate on that subject.

you get to have ONE carb meal per week,and only after being on the diet for 2 weeks. ONE MEAL thats it not 2 days of eating carbs.

Your going to really have to watch how you do your cardio, gotta do it slow. also if you are a volume trainer your going to need to pull back on it a bit.

If you are not using gear, you will more than likely flatten out quite a bit at some point and your strength is going to take a dive.

The best thing about going keto is that fact that you will not be hungry, I usually have to force myself to eat my 6 meals a day. kind of a nice thing when you are dieting.



F.

[Zeron]

From my experience, the PWO carbs only work after being in solid keto for at least two weeks. That's how my body works for the first two weeks a tic tac will take me outta keto pretty much the nI feel like shit for a whole day. .

A little slin wil lget you int keto faster but make sure yo uknow what your doin.

> THANKS FOR THE PROPS BRO...


Slin is for the more experienced, this BB is all natural and as per conversation is planning on staying that way, thank's for the in-put, I don't want to see a a good person in a box!!!

Thanks Z.....

Sorry bro I had an emrg to deal with I'm back, good idea to bounce this on the board some solid advice, all P.M you...

[Atarii]

hmm how would i flatten out? Btw, i push my self harder when dieting so i dont see my self losing str, infact ive gone up in my lifts. Any fibre recomendations btw?

down to 218 now n my current diet.

[force]

hmm how would i flatten out? Btw, i push my self harder when dieting so i dont see my self losing str, infact ive gone up in my lifts. Any fibre recomendations btw?

down to 218 now n my current diet.


just find that the lack of glycogen always flattens me out at some point, Im lean just a tad flat...its a trade off for me.

If you can atually increase your strength on the diet you are one lucky man!

As for fibre I use Fiber 1 cereal (original not the flakes), one cup over the course of the day (a little bit with each meal) works great.

[Atarii]

cool! Do you have the brand name of the cereal?? If you do then I'll do a search for the nutritional label online, and get something roughly the same at Safeway.

[countrychic]

hmm how would i flatten out? Btw, i push my self harder when dieting so i dont see my self losing str, infact ive gone up in my lifts. Any fibre recomendations btw?

down to 218 now n my current diet.


I am doing a keto diet for my contest. Benefibre works great :)
I wouldn't use cereal with a keto diet.

I have lost strength...... on the straight protein days for sure.

[countrychic]

substitute your drinks with egg whites

[Atarii]

Ya, I was kinda wondering about the cereal on keto lol :) Glad someone cleared it up.

On this diet btw, if i stayed on it for 20 weeks would I have alot of gains? or would you guys say it's strictly a cutting diet?

My thoughts are if you just adjust the calories, you could just cut/bulk depending.


Lemme know your thoughts.

[countrychic]

strictly cutting

[force]

Ya, I was kinda wondering about the cereal on keto lol :) Glad someone cleared it up.

On this diet btw, if i stayed on it for 20 weeks would I have alot of gains? or would you guys say it's strictly a cutting diet?

My thoughts are if you just adjust the calories, you could just cut/bulk depending.


Lemme know your thoughts.

Yes its cereal but the carbs are from the fibre, which by definition cannot be absorbed by our bodies so no worries.

[Scaffer]

im on that diet right but made some slight mod

1#4 ome-3 eggs+100ml egg white

2#45~50g whey+1egg

3# 7oz lean meat+30g walnuts

4#45~50g whey+1egg

5# 7oz fatty meat

6#45~50g whey+1egg

total carbs:15.5~16

[Benny62]

Over 20 weeks you won't see gains but you will see fat loss. I've been on this diet and it has been amazing for losing body fat, definitely add benifiber to your drinks! My strength was down huge untill my friend Masteron was there to help me back up :bch

[Benny62]

Another note, my x-girlfriend is a nurse and worked at a clinic specialized in Keto diets, she recomends using a muscle sparing anabolic for people with wasting type diseases like (primo/var/winstrol/deca). Keto diets will breakdown muscle tissue and fat bringing down overall body mass. Although with a muscle sparing drug and high protien you will shed mostly Body fat.

[Atarii]

ugh great. Ya. Ur gf is on the money. Why im going back to my old diet because keto isnt the end all be all. And losing strength is shitty.

[force]

ugh great. Ya. Ur gf is on the money. Why im going back to my old diet because keto isnt the end all be all. And losing strength is shitty.


Ive never felt Keto was good for natty bbers.

F.

[Atarii]

Alright, so I'm not on my fkin cellphone browsing this site so I can finally leave a post that's over a couple words cuz i hate typing with it lol.


K so my job is cutting me in about a month so I'm very busy scrambling for a new job, resume, blah blah we know the drill. My workouts aren't changing, nor is my old diet.

A few points to realize why im moving off this diet are these:

1.) Anabolics are a staple for this diet to work Period. I dont care who you are, if you want to keep muscle then it's a must.

2.) It's very expensive compared to my other diet which was half as much.

3.) Whoever said you flatten out, is absolutely correct, same with you losing strength.

4.) My previous diet of carbs/fat/protein all balanced properly gave me More muscle, Less fat, Higher Lifts each say, and 2.2 weight loss a week of fat not muscle my friends.

All this is totally true, I literally have graphed it all on a personal chart all my measurements for the past 6 weeks.

Also to be honest I don't see any point in going on a keto diet unless your at 10% bf or under preparing for a contest.

[countrychic]

Alright, so I'm not on my fkin cellphone browsing this site so I can finally leave a post that's over a couple words cuz i hate typing with it lol.


K so my job is cutting me in about a month so I'm very busy scrambling for a new job, resume, blah blah we know the drill. My workouts aren't changing, nor is my old diet.

A few points to realize why im moving off this diet are these:

1.) Anabolics are a staple for this diet to work Period. I dont care who you are, if you want to keep muscle then it's a must.

2.) It's very expensive compared to my other diet which was half as much.

3.) Whoever said you flatten out, is absolutely correct, same with you losing strength.

4.) My previous diet of carbs/fat/protein all balanced properly gave me More muscle, Less fat, Higher Lifts each say, and 2.2 weight loss a week of fat not muscle my friends.

All this is totally true, I literally have graphed it all on a personal chart all my measurements for the past 6 weeks.

Also to be honest I don't see any point in going on a keto diet unless your at 10% bf or under preparing for a contest.

I don't find the keto diet expensive at all. Chicken/fish/steak.... pretty much a staple of any bb's diet. Salad/asparagus/peanut butter.

Once you get past a certain point in the diet I found that my strength stayed up. My body started utililzing the good fats in the diet for energy.

Again not all diets work for everyone, you have to find what works for your body.

[Benny62]

My grocery bills are way lower on the Dave P diet.

[Atarii]

Mine literally doubled in grocery bills :D

I absolutely agree that all diets do not work for everyone and adding to that it's not to say that some guy with higher T levels naturally than me isn't going to get greet gains!

this is just part of my bodybuilding journey :)

But..

Back to the old diet! oh beautiful carbs ha!


Take it easy guys!