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

[amiga74]

Originally Posted by jjcanada

Hi Everyone-

So it is amazing how fast things changed! I was biking to the gym, right after I posted, and I was hit by car. The ambulance came and I spent 6 long hours in the E.R. The Good News is I only have a concussion and a severly bruised lower half. The Bad News is a had a concussion and my legs are purple & blue. I am going to go into the physio clinic on campus tomorrow to get an idea of how I can best heal from this injury. I think at best I won't be doing any medium intensity/HITT cardio for about a week- this truly bumms me out. I am hating the fact that tomorrow morning I will probably wake up aching everywhere and have to lounge around.

Anyways back to Plan B- Can I do an Upper body/back depletion workout on Sunday morning and have my refeed then? Even if I won't be able to do much cardio/lower body weights for the next week? I am upset this could through off my plan.If this will spoil it I guess I'll keep on eating 60%/35%/5% for another week

OMG JJ!! are you ok??
yikes, that must have been scary. i don't think i'd worry too much about depletion or anything until you feel better and recover. get some rest and let your body heal!

[amiga74]

jayed and jana,
i am thinking about a 1/2 marathon too. i've run a bunch of 10ks, but the most i've ever run is 7 miles. i've done a little research about training for one, and generally all recommendations point to 3 days, with one being a long run, and building up the mileage every or every other week.
that is what i have been doing, plus a spinning class.
sprints outside work best for me but i too dont want to go out in the cold, but the treadmills at my gym only go to 10.0 and that is not all-out sprinting so maybe i will have to brave the weather.

jayed-you're doing 2 races next week? which ones?

[janamonkey]

Originally Posted by jjcanada

Hi Everyone-

So it is amazing how fast things changed! I was biking to the gym, right after I posted, and I was hit by car. The ambulance came and I spent 6 long hours in the E.R. The Good News is I only have a concussion and a severly bruised lower half. The Bad News is a had a concussion and my legs are purple & blue. I am going to go into the physio clinic on campus tomorrow to get an idea of how I can best heal from this injury. I think at best I won't be doing any medium intensity/HITT cardio for about a week- this truly bumms me out. I am hating the fact that tomorrow morning I will probably wake up aching everywhere and have to lounge around.

Anyways back to Plan B- Can I do an Upper body/back depletion workout on Sunday morning and have my refeed then? Even if I won't be able to do much cardio/lower body weights for the next week? I am upset this could through off my plan.If this will spoil it I guess I'll keep on eating 60%/35%/5% for another week

Oh no!!! I hope you feel better soon

[btinc]

Originally Posted by jjcanada

Hi Everyone-

So it is amazing how fast things changed! I was biking to the gym, right after I posted, and I was hit by car. The ambulance came and I spent 6 long hours in the E.R. The Good News is I only have a concussion and a severly bruised lower half. The Bad News is a had a concussion and my legs are purple & blue. I am going to go into the physio clinic on campus tomorrow to get an idea of how I can best heal from this injury. I think at best I won't be doing any medium intensity/HITT cardio for about a week- this truly bumms me out. I am hating the fact that tomorrow morning I will probably wake up aching everywhere and have to lounge around.

Anyways back to Plan B- Can I do an Upper body/back depletion workout on Sunday morning and have my refeed then? Even if I won't be able to do much cardio/lower body weights for the next week? I am upset this could through off my plan.If this will spoil it I guess I'll keep on eating 60%/35%/5% for another week

Sorry abot the accident and i hope the healing process is speedy. Your plan for your depletion work out will work fine as long as you feel up to it

[14all41]

jjcanada,
I am sorry to hear about the accident.Get well soon.I cannot give you advice about the workout - not experienced at all.
Nina

[jjcanada]

Thanks for all of your best wishes.

They gave me some T3's before I went to bed last night and I've been icing my legs all morning and you know what? - I feel 100x better! I think the shock of it all has worn off a bit too. (Good thing I was wearing my helmet!) It just feels like I've run 2 marathons (my legs are just stiff and achy and bruised) but I think should be fully healed within a week.

I am so lucky. This really is probably the best I could have hoped for- given the nature of the accident. I think I will take today and tomorrow off (and probably won't wear my heels at my formal).

I think I will go ahead though and try my depletion/refeed for Sunday morning (I have gone back and forth SO many times thanks for being paitent with me!)

THANKS AGAIN for your KINDNESS!

i am thinking about a 1/2 marathon too. i've run a bunch of 10ks, but the most i've ever run is 7 miles. i've done a little research about training for one, and generally all recommendations point to 3 days, with one being a long run, and building up the mileage every or every other week.
that is what i have been doing, plus a spinning class.

I trained for a 1/2 marathon with a running group and we did 1 long day, 1 HITT/Hill, 1 average run per week and we were encouraged to do 1 other day of cross training (i.e. swimming or spinning)

[jayed]

JJ -- I'm so sorry to hear about your accident. I hope you recover soon!

Amiga -- I'm running an 8K this Sunday and then the Turkey Trot 5K on Thursday. Normally, I wouldn't schedule races so close together but my mom wanted to do the 5K so I said I'd run it with her. For the half-marathon, I'll probably run 4 days a week. I know people have trained on 3 and been fine. But I love to run so I like to add in another day. I haven't decided on a schedule yet. I'll start thinking about it at the end of December.

[14all41]

Good morning everybody!
I was at Walmart last night and saw on their shelves 100% pure creatine powder by Body Fortress. The only ingredient listed is Creatine Monohydrate.
Is this something that could be beneficial for me?
Any thoughts?
Nina

[janamonkey]

JJ- I'm so glad you are feeling better. I have a friend who got in an accident and broke his collar bone and arm and was in the hospital for a week. So, I am glad you were wearing your helmet and are doing well!

I am planning my depletion workout for tomorrow morning. I have a few questions for all you wise people:

1. What do I eat before the work out?
2. During the refeed should I be eating high carb and low fat? So far I am planning on eating
B- waffles with syrup
L/D- Typical thanksgiving, mashed potatoes, rolls, turkey, wine, maybe some ice cream but I have tummy issues with dairy

What do you guys think?

[amiga74]

Originally Posted by janamonkey

JJ- I'm so glad you are feeling better. I have a friend who got in an accident and broke his collar bone and arm and was in the hospital for a week. So, I am glad you were wearing your helmet and are doing well!

I am planning my depletion workout for tomorrow morning. I have a few questions for all you wise people:

1. What do I eat before the work out?
2. During the refeed should I be eating high carb and low fat? So far I am planning on eating
B- waffles with syrup
L/D- Typical thanksgiving, mashed potatoes, rolls, turkey, wine, maybe some ice cream but I have tummy issues with dairy

What do you guys think?

hi Jana,
as i understand it, the goal of depletion is to burn the glycogen in the muscles (?). And you need to help get your body out of ketosis to maximize this. (?)
thus, have about 25-50 carbs (fruit? half a bagel?) before and then go do the workout. Your plan for the refeed looks good.

some people insist a refeed needs to be low fat. others claim it doesnt matter, just be sure not to stuff yourself to the point of feeling bloated. if i were you, i'd just eat what looked good & enjoy the day off from carb restriction

[amiga74]

Originally Posted by 14all41

Good morning everybody!
I was at Walmart last night and saw on their shelves 100% pure creatine powder by Body Fortress. The only ingredient listed is Creatine Monohydrate.
Is this something that could be beneficial for me?
Any thoughts?
Nina

hi Nina! how are you doing?
imho, skip the creatine. you could get some protein powder-such as casein or milk protein isolate. You could get whey protein powder (its probably the easiest of the 3 to find), but be sure to add something like cream to it in order to slow down the digestion, unless you have it right after your workout.

[btinc]

Originally Posted by amiga74

hi Nina! how are you doing?
imho, skip the creatine. you could get some protein powder-such as casein or milk protein isolate. You could get whey protein powder (its probably the easiest of the 3 to find), but be sure to add something like cream to it in order to slow down the digestion, unless you have it right after your workout.

I agree, science says creatine is great, personally i did not find it to my liking, however there has been a lot of advancements in this product since then. A good protein blend would be my answer.

Originally Posted by amiga74

hi Jana,
as i understand it, the goal of depletion is to burn the glycogen in the muscles (?). And you need to help get your body out of ketosis to maximize this. (?)
thus, have about 25-50 carbs (fruit? half a bagel?) before and then go do the workout. Your plan for the refeed looks good.

some people insist a refeed needs to be low fat. others claim it doesnt matter, just be sure not to stuff yourself to the point of feeling bloated. if i were you, i'd just eat what looked good & enjoy the day off from carb restriction

Agree

[janamonkey]

Thanks for the answers guys I am excited to see how this all plays out!

[jayed]

Today my numbers are almost directly on point. Not sure how that happened. I wish I could say I planned well but actually, I just got lucky. I'll keep this in mind for my future menu planning.

Calories: 1821
Fat: 127grams
Prot: 150grams
Carbs: 16grams

My workout today was an hour total body workout. So far so good.

[amiga74]

hey everyone!
thanks Btinc! i need to read up a bit more about how exactly depletion works. i have the info, just need to clarify it in my brain better, so its nice to know i'm on track!

Jayed: that sounds great about your upcoming runs, and i imagine it would be fun to do the one with your mom!

i had a tough and rather exhausting week but i dragged myself to the gym. i knew once i got there i would feel better, and i did!

I did overhead press (still working with the bar) i did 2 sets and then because i was feeling week, moved to bb ohp on the ball, 20lb each side, 3 sets of 8
squats at bw
lat pulldown, 50, 60, 60, then about 3 at 70
cable row: 50, 60, 60, ditto
squats +20 lbs, 3 sets of 10. my form sucks
leg press: 90, 90, 160, 160
leg extension: 35, 50, 65, 65
leg curl: 35, 50, 50, 65
accessory shoulder thing
bicycle crunches, other typo crunches, supermans
run: 4 miles, 34 minutes

the past few days, because i wasnt exercising, i kept my macros lower. however today, i am close (but not as close as you Jayed) and i ate all the carbs i could. ketosis has really kicked in for me this time around, so the thought of eating more kinda sucks but i will have something to up the calories about 200 more. too bad i cant have more pb...
totals: 1581cals, 153protein, 91 fat, 39carbs, 9 fiber

have a great weekend everyone!

[btinc]

Originally Posted by amiga74

hey everyone!
thanks Btinc! i need to read up a bit more about how exactly depletion works. i have the info, just need to clarify it in my brain better, so its nice to know i'm on track!

There is a little more to it, but what said was in the ball park of what one should be trying to do.

How are the dead lifts going, you have arrived when you start doing those. It may be the single best weight lifting exercise around, however the squat would put up a strong argument.

[btinc]

double post

[jjcanada]

Good Luck Jana with your refeed and enjoy your time with family!


Nina- I use a whey protein powder and the flavour is "Ice Cream Royale" and I got it at Walmart. It is really tasty and helps me keep my protein up.

I'm feeling a LOT better. I've just had ice on and off and lots of advil and I am SO looking forward to going to the gym tomorrow morning (even if my upper body is the only thing that gets a workout).

[amiga74]

hey everyone,

Btinc: as for the deadlifts...well i didnt do them yesterday. i will do them sunday. my form for them are better than for the squat. At first the issue was getting a good weight. I think i found it with the bar and 35s. it is slowly coming along.
Squats are good too, i just struggle with the form, but persistence has paid off! i can tell that i am building muscle!
i'll read up on the depletion. thanks.

JJ-glad you're feeling better!

[btinc]

Originally Posted by amiga74

hey everyone,

Btinc: as for the deadlifts...well i didnt do them yesterday. i will do them sunday. my form for them are better than for the squat. At first the issue was getting a good weight. I think i found it with the bar and 35s. it is slowly coming along.
Squats are good too, i just struggle with the form, but persistence has paid off! i can tell that i am building muscle!
i'll read up on the depletion. thanks.

JJ-glad you're feeling better!

That's great that you are building muscle, the more muscle you have the more calories you burn. You are fine on your depletion thoughts. The rest is technical. As long as you the concept and when to do it nothing else is needed.

[jjcanada]

Jana- how was the refeed??

Btinc - did you really eat 24 donuts today??

I am doing my first refeed tomorrow and I am so pysched to eat a boston creme donut. YUM!!!! For my depletion (upper body only because I still am limping) I am going to do biceps, delts, tris, lat. pull down, chest press, shoulder press, abdominals, back extension - 20 reps each 5 sets done in a circuit tomorrow morning!

[jjcanada]

I just ate my apple about 30 minutes ago and my stomach is already making crazy noises!

Technical Question- will the carbs in the apple go to my liver first and then be depleted from there and this is what causes muscle glycogen to further be depleted or does it get spread out to all of muscles before you can fully deplete them?

Anyways off to the gym! (I am going to have a donut after my workout- Whoopie!)

[btinc]

Originally Posted by jjcanada

Jana- how was the refeed??

Btinc - did you really eat 24 donuts today??

No i did not get a chance to have any donuts or ice creme, but i did have 6 pancakes and 72 oatmeal cookies. That was on friday and today in bodybuilding terms, i'm as shredded as ever.

Originally Posted by jjcanada

Technical Question- will the carbs in the apple go to my liver first and then be depleted from there and this is what causes muscle glycogen to further be depleted or does it get spread out to all of muscles before you can fully deplete them?

Ok with out getting to technical, your liver is like a bank and will hold some glycogen in reserve, and during the rest of the week you are burning fat as energy, when you eat the carbs before the depletion workout it signals the body to release any store carbs in the body for energy as it feels the restriction is over. You go in the gym workout and use all the remaining in the muscle and most if not all in the liver. Now you refeed, so instead of storing carbs as fat the body will continue to use fat as energy as it replaces the carbs that you have depleted.

[iluvgreys]

Btinc,
I have been working out for 2 months now "trying" to do Atkins. My mood and energy level have been unstable. I don't think I have carbs at the right time. My schedule is this:

Sunday-Weights-one hour at the gym doing abs, arms, legs alternately on the machines Monday-45-60 min. spin class (Very intense)
Tues-weights
Wed-spin
Thurs weights
Friday-day off
Sat. spin

Sometimes my schedule changes a bit due to my kids and other obligations. Sometimes I only get 2 days of weights in (always thought cardio was better at burning fat)

I weigh about 135 and I haven't lost anything in 2 months (gained muscle?) My clothes fit better so I know am losing fat.

When exactly do eat carbs? What kind are best? How much and how far before a workout? I try to eat 30 or less total carbs but I have been sneaking in low carb tortillas. Sometime I am so sluggish durning a workout and I feel horrible. How can I time this all to feel great, have energy, and burn the most fat? Or is there a book I should read to help? Thanks so much for your help! Since working out I have been so confused on my carb intake!