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

[dbunny]

hey all....checking in... restarted last week after a month long diet break... it just kept going and going! fortunately, my gain was only 7 pounds and that is already gone after 1 week! although liberating to eat without counting carbs, i feel so much better when i do.

[Viktee]

Originally Posted by btinc

Keep us posted on your efforts, as your set up is really good.

Will do sir.

I don't think I want to change my squat/dead emphasis to Friday's depletion, as being a PL'r I like to lift heavy and I don't think I'd get so much enjoyment from those lifts during a depletion w/o.

I want to thank all of you in advance, I have lurked and reviewed posts from all of you to decide this was the right thing to do.

[amiga74]

hey everyone!

you all are doing so great! its so wonderful to read your progress!
welcome Viktee!
i wont be posting as often but definitely reading!

amiga

[southerngal]

Hey everyone,

I wanted to check in too. I did a depletion workout on Friday and then carbed up on Saturday/Sunday. I actually didn't have too many carbs on Saturday but more on Sunday. Probably not exactly the way this should work but I was out of town with relatives and it was hard to follow the plan exactly with other people cooking for me.

I was down to 134 on Saturday morning and back to 135 today but the scale is definitely moving in the right direction and I'm getting my strength back!

[btinc]

Originally Posted by amiga74

hey everyone!

you all are doing so great! its so wonderful to read your progress!
welcome Viktee!
i wont be posting as often but definitely reading!

amiga

Hello Amiga, glad to see you.

[amiga74]

hi Btinc!
i hope you're doing well! nice to see you too!
amiga

[14all41]

Hello everyone,
I have not posted for a while but I kept up with the program.
Trying to get my husband to join me.
I have hard time to get my protein grams in only from food.I feel like I am eating ALL the time.
Any suggestions on good protein powder I can get to add variety ?
Thank you
Nina

[btinc]

Originally Posted by 14all41

Hello everyone,
I have not posted for a while but I kept up with the program.
Trying to get my husband to join me.
I have hard time to get my protein grams in only from food.I feel like I am eating ALL the time.
Any suggestions on good protein powder I can get to add variety ?
Thank you
Nina

There are a lot of protein powders to choose from, taste seems to vary from person to person, but my favorites are Nitrean, Optimum Nutrition, Syntrax Nectar, Ergopharm GF pro. Now there are whey proteins, casein, and blends. I use a blend, Nitrean is my favorite.

[14all41]

Thank you BTINC,
I got some protein powder which has:
16g protein per scoop
45 cal
1g carbs
1.5 g fat
Ingredients:
Protein blend ( Micro Filtered Whey Protein Isolate, Ultra filtered Whey protein concentrate, Whey protein Hydrolysate and Ion-exchange Whey Protein Isolate)
This is all
I did not want any sweeteners or east.
Does this sound about wright?

Thank you

[btinc]

Originally Posted by 14all41

Thank you BTINC,
I got some protein powder which has:
16g protein per scoop
45 cal
1g carbs
1.5 g fat
Ingredients:
Protein blend ( Micro Filtered Whey Protein Isolate, Ultra filtered Whey protein concentrate, Whey protein Hydrolysate and Ion-exchange Whey Protein Isolate)
This is all
I did not want any sweeteners or east.
Does this sound about wright?

Thank you

You have a basic whey protein, and that is fine.

[southerngal]

Just wanted to check in. I have been eating too much peanut butter this week. I snack on it after dinner. Anyhow, too many calories and too many carbs! I am back in full work-out mode though and it feels great. Weight training 2-3 times a week (in classes with free weights or on my own with machines) and cardio 2-3 times a week (spinning classes or the elliptical).

Weight is still the same and measurements are still the same so hopefully cutting out the peanut butter will help! I am not planning to refeed until next weekend so fingers crossed!

[Missy's Journey]

is there another sticky or somewhere to do more recommended reading? I get the workouts..but on caloric intake breakdown:

Exactly how do you figure out your protein grams...i weigh 240 pounds...i can figure out the cals, carbs below 30 duh...but i certainly cannot eat 240 grams of protein a day? or is that what I am to do?

I did a reverse calc of 60% fat from my total cals of 240X9=2160 calories and 1296 fat calories. 30 carbs=120 calories...this leaves 744 protein calories=186 grams?????

Should i eat this much protein, or eat a higher percentage of fat and still get the total caloric level up?

[southerngal]

I have a depletion workout question. I read through the threads but it's still not clear to me.

Let's say that I'm going to do a weekend refeed starting on Saturday. I generally do a strength training workout at noon on Friday. Would that work for a depletion workout? If so, when should have the carbs pre-workout? Breakfast? Or do I need to do the workout closer to when I am starting the refeed?

Thanks!

[14all41]

Hi Southerngal,

I am not an expert.In fact I am very new to this but my understanding is that you eat a small amount of carbs like 1/2 apple just before your depletion workout and you start the refeed right after the workout.Friday noon workout would work if you start your refeed after the workout on Friday.
Hope this helps.
Nina

[btinc]

Originally Posted by Missy's Journey

is there another sticky or somewhere to do more recommended reading? I get the workouts..but on caloric intake breakdown:

Exactly how do you figure out your protein grams...i weigh 240 pounds...i can figure out the cals, carbs below 30 duh...but i certainly cannot eat 240 grams of protein a day? or is that what I am to do?

I did a reverse calc of 60% fat from my total cals of 240X9=2160 calories and 1296 fat calories. 30 carbs=120 calories...this leaves 744 protein calories=186 grams?????

Should i eat this much protein, or eat a higher percentage of fat and still get the total caloric level up?

Set your calories to start at 12 times your body weight, 30-40 percent protein, 60-70 percent fat and keep the carbs low as possible. When you fall short of the protein requirements make it up with fat.

[btinc]

Originally Posted by 14all41

Hi Southerngal,

I am not an expert.In fact I am very new to this but my understanding is that you eat a small amount of carbs like 1/2 apple just before your depletion workout and you start the refeed right after the workout.Friday noon workout would work if you start your refeed after the workout on Friday.
Hope this helps.
Nina

This is correct.

[Viktee]

Just chking in: I started getting sore throat after my heavier w/o Monday, I did Hiit on Tues, took off Wed, Crud hit hard on Thurs, and I'm taking off today (but feel a little better) . So I will miss my Friday depletion w/o, so I'll do my own depletion w/o on Saturday and carb up Sat to Sun morning.

Keto stix are dark, dark...(yeah, I know if I was better hydrated it may not be so dark)

Sat morning I'll take my weekly stats and report progress from this first week, but WOE has been good.

[southerngal]

Originally Posted by btinc

This is correct.

Ok, thanks. I think then next weekend I'll start the refeed on Friday and have some carbs for breakfast before my workout.

[btinc]

Originally Posted by Viktee

Just chking in:

Sat morning I'll take my weekly stats and report progress from this first week, but WOE has been good.

Outstanding, sounds like it's going well.

[btinc]

Originally Posted by southerngal

Ok, thanks. I think then next weekend I'll start the refeed on Friday and have some carbs for breakfast before my workout.

Very good, remember you don't need a bunch of carbs before the depletion workout, some fruit will be good.

[btinc]

Originally Posted by 14all41

Hi Southerngal,

I am not an expert.In fact I am very new to this but my understanding is that you eat a small amount of carbs like 1/2 apple just before your depletion workout and you start the refeed right after the workout.Friday noon workout would work if you start your refeed after the workout on Friday.
Hope this helps.
Nina

Thanks 14all41 your information is correct.

[southerngal]

I'm wondering if I'm eating too many carbs. I am often between 30 and 40 g. instead of less than 30. It's not that I'm dying to eat bread and stuff, but the veggies and things like cream in my coffee seem to add up. My calories and fat/protein ratios are pretty go, some days up a bit, some days down. But I wonder if I'm stalling because of the carbs (I haven't lost any weight or inches this week). Thoughts?

[btinc]

Originally Posted by southerngal

I'm wondering if I'm eating too many carbs. I am often between 30 and 40 g. instead of less than 30. It's not that I'm dying to eat bread and stuff, but the veggies and things like cream in my coffee seem to add up. My calories and fat/protein ratios are pretty go, some days up a bit, some days down. But I wonder if I'm stalling because of the carbs (I haven't lost any weight or inches this week). Thoughts?

Start with between the next 2 refeeds keep your carbs at 20 grams or less, then if that does not work for you we can look at other areas, but start there first.

[jjcanada]

Hi EVERYONE!

Glad to read about all the hard work that you all are putting in.
It has been crazy with exam season for me. Lots of studying and not alot of movement-yuck. Sitting in the library all day is not my idea of fun.

My fourth refeed is tomorrow and I cannot say how helpful and beneficial this WOE has been for me!!!!!!

1) It keeps me sane- if I am ever craving chocolate or a donut during studying- I know I can wait until Sunday and in my head I tell myself I can have whatever I desire on Sunday. In the past the crave would be on my mind, taking over my thoughts until I gave in and then overdid it by going on a total sugar binge and then I would feel guilty. This doesnt happen anymore and it is SUCH a relief.

2) My workouts have improved ten fold. I have more consistant energy and feel stronger throughout them.

3) I haven't measured yet (bad, I know, I should do it...) and weigh just once a week. I have been at 135 the whole month but today I put on this tennis skirt that I wore all summer long. Usually it was quite tight across by butt and thighs and now it hangs MUCH looser!! I literally could not believe it! It was crazy! I was ecstatic. I can't believe how it fit and how it felt. Mind you this summer I was about 10lbs heavier but still- to have it fit like it did was unbelievable and I absolutly love my eating habits- I think they are healthier than they were before, I am in control of what I eat and I enjoy what eat!

Hope everyone is enjoying their holiday season! -jj

[btinc]

Originally Posted by jjcanada

Hi EVERYONE!

Glad to read about all the hard work that you all are putting in.
It has been crazy with exam season for me. Lots of studying and not alot of movement-yuck. Sitting in the library all day is not my idea of fun.

My fourth refeed is tomorrow and I cannot say how helpful and beneficial this WOE has been for me!!!!!!

1) It keeps me sane- if I am ever craving chocolate or a donut during studying- I know I can wait until Sunday and in my head I tell myself I can have whatever I desire on Sunday. In the past the crave would be on my mind, taking over my thoughts until I gave in and then overdid it by going on a total sugar binge and then I would feel guilty. This doesnt happen anymore and it is SUCH a relief.

2) My workouts have improved ten fold. I have more consistant energy and feel stronger throughout them.

3) I haven't measured yet (bad, I know, I should do it...) and weigh just once a week. I have been at 135 the whole month but today I put on this tennis skirt that I wore all summer long. Usually it was quite tight across by butt and thighs and now it hangs MUCH looser!! I literally could not believe it! It was crazy! I was ecstatic. I can't believe how it fit and how it felt. Mind you this summer I was about 10lbs heavier but still- to have it fit like it did was unbelievable and I absolutly love my eating habits- I think they are healthier than they were before, I am in control of what I eat and I enjoy what eat!

Hope everyone is enjoying their holiday season! -jj

I'm happy for you, all of you actually who have seen the light, that you can eat more, lose more, be in control, healthier, control your blood sugar.

Sounds great, keep it up

[Viktee]

Just checking in as promised:
4 weeks, 1st two were PSMF, 1 week off and then started CKD.
Down 2 % /bf, 14 lbs, trashed a size 16 jeans, bought 2 pair of size 12, abeit they are tight, but wearable. Comments are starting to begin from other people noticing my slightly smaller body.

I did gain 2lbs from my carb up, which lasted 36 hours, instead of the 24 I had planned.

My first depletion w/o kicked my butt (after being sick for 2 days) and went like this:
Weight x reps x sets
Squats w/o barx15, 95x15x3

Ham curls 65x15x3

Superset: DB Lunges 20x20x3 w/ Lat pulldown70x15x1 , 95x15x2

DB Arnold press 17.5x10x1, 15x10x2

Lower back mch 60x20x3

Superset: Incline rear delt flyes 10x15x3 w/Incline chest press 20x15x3

Superset: Skullcrushers 35x20x3 w/Flat DB Flyes 15x20x3

camber bar curls 35x15x3

weight abs -Solo mch 7 lb med. ball x 20x 2

This usually takes about 50 minutes, but I need to rest much longer than normal between sets, so it actually kicked my butt for about an hour and 15 minutes - LOL

[southerngal]

Just wanted to update that I did drop down to 133.5 (.5 lb weight loss) before my refeed this past weekend. I forgot to measure but I'll do that