Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

[southerngal]

Originally Posted by hummingbird11

Hi - Google Carb Cycle and read the bodybuilding dot com Twin Peak article

FYI, this is what I'm gonna do in Sept:
Wendy Chant Code Crackers for July '08

With regard to Calories, eat to your BMR with a deficit (10-11 times your body weight to get your range)

With regard to Carbs, here is something btinc told me when I was considering Carb Cycling:

Ok, so if my weight today is 144, my calories should be between 1440 and 1584. And I should just go 50 carbs one day and 100 the next?

On Saturday I had 1647 calories, 96 g protein and 170 g carbs (140 net) and Sunday I had 1712 calories, 128 g protein, and 80 g carbs (60 net). So it looks like I need to decrease my calories and decrease my carbs. I was going to try to do more of low, medium, high cycle, but I guess I could just do high and low.

[hummingbird11]

Hi SG! That sounds good. I'd suggest a range of 1450 to 1650. Never under 1200.

You can Carb Cycle however it works best for YOU.

low/med/high is just fine.

or as btinc suggests, simply alternate 50/100 + 1 super high day 200-400
(in fact, this would be low/med/high)

or you can do high/low/no

or high/med/low

or high/med/low/no

or just high/low

btinc says there is no "wrong" way to carb cycle

I'm NOT an expert as I haven't carb cycled yet, just getting ready to do so in Sept! I just ordered Wendy Chant's book.

[hummingbird11]

Originally Posted by WATCH-ME-SHRINK

Pam, I ate around 30ish during the week. No problems. You could always throw in a few extra if you think it would help with energy.

And as for that freedom to eat on that one day things we don't normally get to eat -- just eating something DIFFERENT, but good -- yes, I agree soooo worth it!

Can't wait to hear back on your next refeed.

08/25/08

Originally Posted by PamF

Twyla:

Thanks for your reply. As for my energy levels, I still had good energy, just not the same going 100 miles an hour energy as after my first refeed. I do notice that I don't have near as much energy during my depletion workout, but I think that's the way it is supposed to be if I remember correctly.

I have been doing Monday thru Friday and Sunday low carbs, keeping them to under 20, and calories between 1700-1900. Then, Saturday is my refeed day, and I eat low fat carbs throughout the day. I really don't keep track of my cal/carbs during my refeed, just eating until full, but not stuffed. I really enjoy being able to eat foods on this day that I haven't eaten in years.

This Saturday was my 3rd refeed, and as usual, I am up 3 pounds today. We will see how this week goes.

Also, just so you know, your new pictures look amazing. I would be tickled if I look as fit and toned as you do.

Pam

08/22/08

Originally Posted by PamF

Twyla:

I just wanted to keep you updated on my second week of refeeding. My first week I lost a net of 4 pounds (I actually lost 8, because I had put on 4 pounds of water weight after my refeed, and then I lost that, plus 4 more). During that week, I had amazing amounts of energy and was flabbergasted about the fact that I was never hungry in between meals.

My second week, I put on 3.5 pounds right after my refeed, and I have now lost that 3.5 pounds, plus 2 more pounds, which puts me up just one pound from my low last week. I am happy with this, mainly because I did eat an unexpected meal out yesterday which was low carb, but high sodium, so I'm probably retaining some water.

I did not have as much energy this second week as I did the first week, but, I did have the same no hunger in between meals. This, for me, is wonderful. I also get to look forward to eating higher carbs every Saturday.

I am going to continue this refeed regimen for another 4 weeks, and then see if I am happy with how things are going. I will keep you updated!!

Pam

08/14/08

Originally Posted by PamF

Twyla:

Just wanted to update you on my TKD/CKD experience so far. First of all, let me tell you how amazed I am about how I feel. I have more energy not only during workouts, but also throughout the day. I was up 4 pounds right after my refeed (which was on Saturday), but today (Thursday), I am down 5 pounds. My energy level at my Monday and Wednesday spinning class was through the roof, and I sweated more than I ever have. And, probably even better than the energy levels, is the fact that I am hardly ever hungry. I used to be constantly hungry all the time, grazing in between meals, and never full after meals. This week, I eat at mealtimes, but I don't get hungry in between, and I AM LOVING IT.

I am planning a refeed again this Saturday, so I hope this one week wasn't a fluke, and the positives will continue each week. The only thing I am worried about is if I put on 4 pounds after each refeed, and then just take it back off during the week without losing any more, then I am just spinning my wheels. Time will tell, I guess.

I do not have my own journal. I usually just lurk around low carb friends, hardly ever posting. However, I have been so excited about this refeed stuff that I wanted to share it with you.

I'll keep ya posted.

Pam

08/11/08

Originally Posted by PamF

Twyla:

Thank you so much for your input. I truly enjoy reading your journal. I find you to be so inspiring because of your strong motivation.

I will continue to keep you updated. I do "lurk" in your journal to find inspiration sometimes, I'm just not much of a commenter. I did refeed this Saturday, and was quite surprised to find my appetite much lower on Sunday and today (Monday). Before, eating anything high carb would have sent me into a tailspin of craving more and more carbs, so this is new territory for me.

Again, thanks for your input and I will keep you updated.

[amiga74]

Originally Posted by hummingbird11

Thanks Uma! I hang on to everything btinc tells me!

i agree!
but give yourself some credit here too! you are an excellent source of info and inspiration!

[southerngal]

Originally Posted by southerngal

Ok, so if my weight today is 144, my calories should be between 1440 and 1584. And I should just go 50 carbs one day and 100 the next?

On Saturday I had 1647 calories, 96 g protein and 170 g carbs (140 net) and Sunday I had 1712 calories, 128 g protein, and 80 g carbs (60 net). So it looks like I need to decrease my calories and decrease my carbs. I was going to try to do more of low, medium, high cycle, but I guess I could just do high and low.

So today I had 1692 calories, 128.3 g carbs (90 net), and 132 g protein. So I guess, according to that online article:

Saturday: high
Sunday: low
Monday: low

I will try to do:

Tuesday: no
Wednesday: high (biggest workout day)
Thursday: low
Friday: low/no
Saturday: high

I'm still learning how to get this right so hopefully my carb counts will fall in line. I'm trying to align them with my workouts but I didn't work out yesterday or today and my counts were really too high considering that!

[hummingbird11]

awww! thanks! and right back atcha!

Originally Posted by amiga74

i agree!
but give yourself some credit here too! you are an excellent source of info and inspiration!

[southerngal]

Ok, I love the idea of carb cycling but I haven't been doing it very well! Here are my days since I started on Saturday with what my carbs were supposed to be (high, low, or none) and how many I actually had:

Saturday (H): 170 (140 net)
Sunday (L): 81 (63 net)
Monday (L): 132 (92 net)
Tuesday (N): 87 (67 net)
Wednesday (H): 129 (105 net)

So basically my no carb day was way off and my low carb days are ok (well, the 81 (63 net) is ok) and my high carb days aren't high enough. Anyone have suggestions about what my levels should be? Do net carbs even matter?

[hummingbird11]

if you're not a bodybuilder, btinc suggests to simply alternate 50/100 + 1 super high day 200-400.

note, this is not a carb cycle thread.

btinc, inatic, watch-me-shrink ~ all 3 carb cycle and are good to answer questions.
also, there is a wendy chant carb cycle thread here at LCF too. very interesting.

this is watch-me-shrink's carb rotation:
150/50-60/50-60/100/50-60/100/50-60

HTH

[amiga74]

your new avatar is smoking! makes me want to get to work!

[inatic]

carb cycling gives you the best of both worlds

[jjcanada]

HI team,

So by being back at school I am feeling the motivation to get into another eating plan and for the last fews days I was thinking about trying CKD again and shooting for an 8 weeks total.

But now I've just spent the last two hours catching up on this thread and elsewhere at LCF and Carb Cycling sounds quite intriguing. I may just give it a whirl this coming week and see if I can stick to it. I've been eating about 150 carbs a day all summer so this seems "Easeier" too me right now.

One question (I know this isn't a Carb Cycling thread, but I consider you all experts anyways) Should the high carb day correspond with the highest cardio day?

i'm thinking a 20/80/160-200 as L/M/H my daily carb goals.

[amiga74]

hey Jolie,
yes, i think high carb corresponds with highest intense cardio and weight training days. low days are rest days or easy ss cardio...

[MrsBalmforth]

Hello Fellow Keto Followers,

For the first time in my life I have been diagnosed with an "obese" BMI. I've never really had a weight problem before. So this is a shocking first. Even more shocking is the only current photo of me that exists, which I hide away.

I have been prescribed KetoSystem (The Ketosystem) by a naturopath just over 3 weeks ago. No change to weight loss as yet, but have lost 2 inches from my waist. This is not yet making my clothes fit better, but I figure 2 inches has got to be a good indication.

Now, I have been reading this thread and trying to see how it matches up to my prescribed diet. I know that Ketosystem is a Ketogenic diet. And I know it is high in fat. And I have been told to monitor my protein intake daily (110g per day). But, I have only just been given the go-ahead for high intensity workouts and have never been advised to watch my calories or fat.

I'm just wondering if I'm (still) overeating. I'm wondering if I'm doing the right kinds of exercise. I'm wondering if I can join in for advice and venting.

I'm just wondering lots, trying to keep motivated (despite a cold and travel that has kept me out of the gym for 5 days now), and hoping to get back to the physical me that I once knew.

Thanks, guys. Looking forward to learning from each of you!

[hummingbird11]

Of course you can join; but regrettably, not much to join as I'm not sure if anyone is doing Keto on this thread anymore?

But why don't you post your daily menu's and daily exercise and we'll see if we can be of any help!

Sounds like you're on the right track to getting that BMI down soon!

Originally Posted by MrsBalmforth

Hello Fellow Keto Followers,

For the first time in my life I have been diagnosed with an "obese" BMI. I've never really had a weight problem before. So this is a shocking first. Even more shocking is the only current photo of me that exists, which I hide away.

I have been prescribed KetoSystem (The Ketosystem) by a naturopath just over 3 weeks ago. No change to weight loss as yet, but have lost 2 inches from my waist. This is not yet making my clothes fit better, but I figure 2 inches has got to be a good indication.

Now, I have been reading this thread and trying to see how it matches up to my prescribed diet. I know that Ketosystem is a Ketogenic diet. And I know it is high in fat. And I have been told to monitor my protein intake daily (110g per day). But, I have only just been given the go-ahead for high intensity workouts and have never been advised to watch my calories or fat.

I'm just wondering if I'm (still) overeating. I'm wondering if I'm doing the right kinds of exercise. I'm wondering if I can join in for advice and venting.

I'm just wondering lots, trying to keep motivated (despite a cold and travel that has kept me out of the gym for 5 days now), and hoping to get back to the physical me that I once knew.

Thanks, guys. Looking forward to learning from each of you!

[hummingbird11]

Originally Posted by jjcanada

One question (I know this isn't a Carb Cycling thread, but I consider you all experts anyways) Should the high carb day correspond with the highest cardio day?

absolutely, YES!