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

[jaymis]

can you drink alcohol on the low carb portion of this diet, like lets say a glass of wine

[janamonkey]

Hello everyone, I am checking in. I am now on my fifth week doing this with 6 days LC and refeed on the 7th day. I have lost 4 lbs and 2.5" on my waist, hips and thighs each. I really have been enjoying this because I feel like I have some freedom for my higher carb day and I found that I am good with up to 50 or so carbs during the week even.

[janamonkey]

Originally Posted by jaymis

can you drink alcohol on the low carb portion of this diet, like lets say a glass of wine

For me personally I try to keep any alcohol for the refeed day but I have had some wine during the week and didn't have a negative result, I just counted it towards my carbs.

[btinc]

Originally Posted by jaymis

can you drink alcohol on the low carb portion of this diet, like lets say a glass of wine

Keep it to a minimum, and it's best during refeeds only. However if your like Jana, it may not effect you at all. It is all in how your body responds.

[btinc]

Originally Posted by janamonkey

Hello everyone, I am checking in. I am now on my fifth week doing this with 6 days LC and refeed on the 7th day. I have lost 4 lbs and 2.5" on my waist, hips and thighs each. I really have been enjoying this because I feel like I have some freedom for my higher carb day and I found that I am good with up to 50 or so carbs during the week even.

Great job Jana, sounds like you have found a macro nutrient ratios that work for you. Keep it up.

[southerngal]

Alright, I'm struggling. I weighed and measured today and I'm up 1/2 pound from Saturday (may be just a normal flucuation) and I'm down 1/2 inch in my waist and thighs but up 1/2 inch in my hips.

Since my last refeed I have been doing about:

50% fat
5-8% carbs
45% protein

Calories have been between 1500 and 1600 (12 x 134 = 1608)

I did cardio on my refeed day, then weight training Monday, skipped my workout on Tuesday, and weight training and cardio on Wednesday. I'll do spinning again today and then depletion workout tomorrow and begin my refeed tomorrow night.

Thoughts?

[btinc]

Originally Posted by southerngal

Alright, I'm struggling. I weighed and measured today and I'm up 1/2 pound from Saturday (may be just a normal flucuation) and I'm down 1/2 inch in my waist and thighs but up 1/2 inch in my hips.

Since my last refeed I have been doing about:

50% fat
5-8% carbs
45% protein

Calories have been between 1500 and 1600 (12 x 134 = 1608)

I did cardio on my refeed day, then weight training Monday, skipped my workout on Tuesday, and weight training and cardio on Wednesday. I'll do spinning again today and then depletion workout tomorrow and begin my refeed tomorrow night.

Thoughts?

Looks good to me, it takes time, not over night. You can drop your calories to 10 times your bodyweight and try that. You may also have to up your calories. Start with lowering them first.

One other thing, really go over your diet and make sure about calories and hidden carbs.

[southerngal]

Thanks. I'll try dropping my calories a bit and see what happens. I did the cyclical keto to lose weight for my wedding and it worked so I would hope that it works for losing the honeymoon weight/fat!

My calories and carbs could be a bit off. I use fitday but when I eat things that aren't pre-portioned then I'm just guessing. It's hard to measure everything out, especially when I grab a salad at work or something. I just do my best to not get extra carbs and estimate amounts as best I can.

[Athlete27]

I did the CKD when bodyopus came out.

Works great except for the fact that you go into a carb-induced coma after your first carb meal on Friday afternoon...

[southerngal]

Today's plan:

B: oatmeal, cottage cheese, coffee

Depletion workout

L: chicken and grilled vegetables

S: cottage cheese

D: two parties, so whatever I want to eat!

Tomorrow I have another party during the afternoon and I'll either go back to the low-carb plan on Sunday or Monday.

Today's stats:

Weight: 133.4 (better!)

Bust: 34"
Waist: 26"
Hips: 37"
Thighs: 22"

[jaymis]

what are most people here following on carb limits during low carb phase, can you have up to 50 carbs

[btinc]

Originally Posted by southerngal

Today's plan:

B: oatmeal, cottage cheese, coffee

Depletion workout

L: chicken and grilled vegetables

S: cottage cheese

D: two parties, so whatever I want to eat!

Tomorrow I have another party during the afternoon and I'll either go back to the low-carb plan on Sunday or Monday.

Today's stats:

Weight: 133.4 (better!)

Bust: 34"
Waist: 26"
Hips: 37"
Thighs: 22"

You need to start eating carbs starting with your first meal after the depletion workout and ever meal after that until the refeed is over.

[btinc]

Originally Posted by jaymis

what are most people here following on carb limits during low carb phase, can you have up to 50 carbs

If that works for you that is fine, however for most 30 or less is the ticket.

[southerngal]

Originally Posted by btinc

You need to start eating carbs starting with your first meal after the depletion workout and ever meal after that until the refeed is over.

Oh ok, I didn't realize that. I will add some carbs at lunch . . . maybe have a sandwich or some dessert.

[janamonkey]

Originally Posted by jaymis

what are most people here following on carb limits during low carb phase, can you have up to 50 carbs

Personally I do around 30-50 BUT I don't subtract fiber so that has something to do with it.

[southerngal]

I hadn't been subtracting fiber either. My carbs are generally between 20 and 30, sometimes a bit higher.

I changed my lunch plan and got a signature salad from Cosi with some bread. The salad had fruit and nuts in it so I think I'm in good shape. My calories are high though . . . is this normal during the carb up?

[btinc]

Originally Posted by southerngal

I hadn't been subtracting fiber either. My carbs are generally between 20 and 30, sometimes a bit higher.

I changed my lunch plan and got a signature salad from Cosi with some bread. The salad had fruit and nuts in it so I think I'm in good shape. My calories are high though . . . is this normal during the carb up?

Your calories should be around 3000 for the refeed, with 300-500 grams of carbs. Read JJ post about her refeeds she is a happy woman with about 500 grams of carbs during refeeds.

[southerngal]

3000 for a day or for the whole refeed? Today my calories are at 1200 and my carbs are at 135. I am about to go to a party where I will have wine and more carbs so I would imagine that I'll get close to those numbers. Tomorrow I will continue the refeed and then I think I'll go back to low carb on Sunday.

[btinc]

Originally Posted by southerngal

3000 for a day or for the whole refeed? Today my calories are at 1200 and my carbs are at 135. I am about to go to a party where I will have wine and more carbs so I would imagine that I'll get close to those numbers. Tomorrow I will continue the refeed and then I think I'll go back to low carb on Sunday.

You can do a 2 day refeed with about 2100 calories and 200-300 grams of carbs on each day, or the 3000 calories and 300-500 grams of carbs, i like the one day refeed myself, but i do them both. Your are not trying to stuff yourself, but spread this out all day, eating every 2-3 hours. This big intake of calories and carbs is to raise your leptin values, which will cause your metablolism and t-3 levels to rise which will result in fat loss, however there will be water weight gain after the refeed. You have to keep experimenting until you find the area that works for you. Go back to page 1 of the thread and read about leptin. I know it's hard to understand, but the high calorie and high carb day is what is needed for your body to let go of the fat.

[jjcanada]

Yep! Its True! I have done 5 refeed days where I eat at least 3000 calories, about 500 grams of carbs between noon (when I finish my depletion workout) and about 10pm. I love my refeed days. I have lost a couple inches but no loss on the scale (its been about 7 weeks total) and I am loving this WOE. It is working wonders for me. I also have been able to increase the amount of calories I eat on a daily basis (about 1600-1800) as well as I have reduced the amount of cardio and it has not negatively effected me.

I was planning on doing my 6th refeed on Monday... but I am confused about how to come off this plan. Ideally I'd like to work in a 7th and final refeed over xmas eve/xmas. It gives me a full week to go back into ketosis after this Monday's refeed. And then I would do a depletion workout on xmas eve morning.

However, I am going to Mexico on the 26th of December and I want to be on a "diet-break" and indulge in fresh fruit (maybe some libations...etc....) So would this be an acceptable way to come off the CKD for about 10 days? Once I return home early January I'd like to get back on the CKD wagon and start up again.

[btinc]

Originally Posted by jjcanada

Yep! Its True! I have done 5 refeed days where I eat at least 3000 calories, about 500 grams of carbs between noon (when I finish my depletion workout) and about 10pm. I love my refeed days. I have lost a couple inches but no loss on the scale (its been about 7 weeks total) and I am loving this WOE. It is working wonders for me. I also have been able to increase the amount of calories I eat on a daily basis (about 1600-1800) as well as I have reduced the amount of cardio and it has not negatively effected me.

I was planning on doing my 6th refeed on Monday... but I am confused about how to come off this plan. Ideally I'd like to work in a 7th and final refeed over xmas eve/xmas. It gives me a full week to go back into ketosis after this Monday's refeed. And then I would do a depletion workout on xmas eve morning.

However, I am going to Mexico on the 26th of December and I want to be on a "diet-break" and indulge in fresh fruit (maybe some libations...etc....) So would this be an acceptable way to come off the CKD for about 10 days? Once I return home early January I'd like to get back on the CKD wagon and start up again.

Enjoy your diet break, by staying under your maintenance calories for a couple of days, and letting your carb count slowly go up at the same time. When you return just start over. Just keep you calorie count close to maintenance while in Mexico.

[btinc]

Originally Posted by jjcanada

Yep! Its True! I have done 5 refeed days where I eat at least 3000 calories, about 500 grams of carbs between noon (when I finish my depletion workout) and about 10pm. I love my refeed days. I have lost a couple inches but no loss on the scale (its been about 7 weeks total) and I am loving this WOE. It is working wonders for me. I also have been able to increase the amount of calories I eat on a daily basis (about 1600-1800) as well as I have reduced the amount of cardio and it has not negatively effected me.

Southerngalthere you have 7 refeeds all at more than 500 grams of carbs, her calories are up between refeeds and her cardio is down all with no weight gain, but she has gotten the most important part body recomp, she is remaking her body every week with fat loss and muscle toning. The hardest thing you will ever do is breaking away from living and falling by the scale. Southerngal stay with it and stay consistent and you will get the results.

[btinc]

JJ you have done some great work. You have replaced fat with lean body tissue, just because the scale does not say it does not mean it is not happening, as you have stated your clothes tell the whole story. I hope every one reads your story of less cardio and more food with good results instead of going the 400-800 calorie a day agony. Keep up the good work.

[southerngal]

Originally Posted by btinc

Southerngalthere you have 7 refeeds all at more than 500 grams of carbs, her calories are up between refeeds and her cardio is down all with no weight gain, but she has gotten the most important part body recomp, she is remaking her body every week with fat loss and muscle toning. The hardest thing you will ever do is breaking away from living and falling by the scale. Southerngal stay with it and stay consistent and you will get the results.

Ok, I am slowly getting the hang of this. I think my refeed will be about 36 hours. From about 2pm Friday until Saturday night. I don't know my calorie counts last night because I was at a party, but I didn't stuff myself and I'm working on spreading the carbs out today. Thanks everyone for your help!

[jaymis]

btinc what do you eat in a normal low carb day.

[Athlete27]

R-ALA will help shuttle glucose into the muscle cells during refeeds, and avoid spillover into the fat cells.

[btinc]

Originally Posted by Athlete27

R-ALA will help shuttle glucose into the muscle cells during refeeds, and avoid spillover into the fat cells.

R-ala is good but Na-rala is a better option,combine that with a cinnamon extract for even better results.