Question:
I know i should be over 60% but...
my diet works out to 56% fat, 7.8 (8% carbs), & 36% protein
i know fat is supposed to be over 60, but i like my protein :(
(roughly 1.2G of protein per pound of bw)
and my carbs are that high because of my PWO containing like 50G of carbs
(I gotta grow)
and fiber...
So will this allow me to enter ketosis even though its under 60%?
(on non-workout days its over 60%)
my diet works out to 56% fat, 7.8 (8% carbs), & 36% protein
i know fat is supposed to be over 60, but i like my protein :(
(roughly 1.2G of protein per pound of bw)
and my carbs are that high because of my PWO containing like 50G of carbs
(I gotta grow)
and fiber...
So will this allow me to enter ketosis even though its under 60%?
(on non-workout days its over 60%) ok, it seems you're facing one of the biggest misconceptions of the keto world : "eating more fat to boot". That is simply NOT TRUE.
The 60% number you are refering to is a guideline for someone who's cutting with calories around 13cals/lb of LBM. It's no magical number you need to aim for.
In fact, what causes ketosis has NOTHING to do with eating more fat. It has everything to do with low insulin levels, caused by very low carb intake and controlled protein intake. You can search my previous posts for detailled explanations on how low insulin and high glycagon triggers ketosis and fat loss.
To answer your specific questions :
1) eating 50g of carbs in a single sitting, even PWO, is a non-sense on this diet. You're allowed 30-50g of carbs for the whole day, and you way add a little dextrose PWO (not that the carbs you find in your whey powder will NOT do the job, it's dextrose and nothing else that you want). When i say a little dextrose, i mean like 10g, 12g or 15g depending on your weight, but definitly not 50g. As low as 5g can actually do the job of raising insulin enough to allow protein to enter the muscles for recovery.
2) eating that much protein is also a no-no. Although protein have a smaller effect on insulin levels than carbs do, they still raise insulin. And ketosis requires low insulin levels.
Another thing you're saying needs an answer : "i need to grow". The CKD is a diet better suited for a cutting phase. It's almost perfect for losing fat without losing muscle, but it's not the best thing if your goal is to build more muscle because ketosis = liver out of the anabolic state = low insulin = not optimal conditions. Of course, the cyclical aspect of a CKD allows you to build a little muscle during the carbup, but that's nothing optimal because you eat a caloric deficit the rest of the time. So you're basically building muscle only 1 day out of 7.
^^ read everything I typed in there, I'm not gonna retype all of it :)
ok, it seems you're facing one of the biggest misconceptions of the keto world : "eating more fat to boot". That is simply NOT TRUE.
The 60% number you are refering to is a guideline for someone who's cutting with calories around 13cals/lb of LBM. It's no magical number you need to aim for.
In fact, what causes ketosis has NOTHING to do with eating more fat. It has everything to do with low insulin levels, caused by very low carb intake and controlled protein intake. You can search my previous posts for detailled explanations on how low insulin and high glycagon triggers ketosis and fat loss.
To answer your specific questions :
1) eating 50g of carbs in a single sitting, even PWO, is a non-sense on this diet. You're allowed 30-50g of carbs for the whole day, and you way add a little dextrose PWO (not that the carbs you find in your whey powder will NOT do the job, it's dextrose and nothing else that you want). When i say a little dextrose, i mean like 10g, 12g or 15g depending on your weight, but definitly not 50g. As low as 5g can actually do the job of raising insulin enough to allow protein to enter the muscles for recovery.
2) eating that much protein is also a no-no. Although protein have a smaller effect on insulin levels than carbs do, they still raise insulin. And ketosis requires low insulin levels.
Another thing you're saying needs an answer : "i need to grow". The CKD is a diet better suited for a cutting phase. It's almost perfect for losing fat without losing muscle, but it's not the best thing if your goal is to build more muscle because ketosis = liver out of the anabolic state = low insulin = not optimal conditions. Of course, the cyclical aspect of a CKD allows you to build a little muscle during the carbup, but that's nothing optimal because you eat a caloric deficit the rest of the time. So you're basically building muscle only 1 day out of 7. well i had a keto diet down pat last time i did this, but its really hard for me not to grow (knowing i'm not doing to. this is in a cutting phase)
And just for the record i'm 16 i dont have money for dex. let alone whey protein...
i never messed with keto till i was 20....just saying... i made good gains and fat loss doing it the old fashioned way... your big enough if your 212 or whatever to do this, but at 16, just watch your sugar intake and you'll be fine.. .but like other posts above mine, if your tryin to do keto, that huge insulin spike is takin ya right out of keto...
sorry, i don't want to come off like one of thoes ... "your 16" guys, but just trying to put my 2 cents in...
good luck with things
well i had a keto diet down pat last time i did this, but its really hard for me not to grow (knowing i'm not doing to. this is in a cutting phase) Well yes, as i said, many people experience growth on a CKD, due to the carbup phase. But adding 50g of carbs to your PWO shake won't help with that during the week, because you don't grow when on caloric deficit. The only shake that is worth adding that much carbs to is the one you begin your carbup with.
And just for the record i'm 16 i dont have money for dex. let alone whey protein... OK, then i guess you just need to tell us what you put in that PWO shake ! ;-)
In fact dex and whey are dirt cheap. Whey protein is probably the cheapest source of protein ever. Think about it : a dozen eggs has 12x6 = 72g of protein and costs around 3$CAN, while 2 big scoops of whey contain exactly the same amount of protein and you get a huge bottle/box for a couple of dozens of dollars. And I'm not comparing it to meat/fish, where you get 20-25g of protein per quarter-pounder, for a cost of at least 2$, unless is very fatty ground beef or something.
And it's the same thing for dextrose : in any grocery, you can get a huge bag that will last you for months, for a couple of dollars. They call it brewing sugar. You can also get it in candy form (most powderish hard candy like nerds, sweet tarts, bottle caps, etc. are made of pure dextrose with flavor added). I get two tubes of sweet tarts for a dollar and they contain enough dextrose to last me for 9 workouts (except the depletion workout where i get a LOT of dex PWO, of course). And don't tell me you never had money for candies ;-)
my diet works out to 56% fat, 7.8 (8% carbs), & 36% protein
i know fat is supposed to be over 60, but i like my protein :(
(roughly 1.2G of protein per pound of bw)
and my carbs are that high because of my PWO containing like 50G of carbs
(I gotta grow)
and fiber...
So will this allow me to enter ketosis even though its under 60%?
(on non-workout days its over 60%)
Answer:
my diet works out to 56% fat, 7.8 (8% carbs), & 36% protein
i know fat is supposed to be over 60, but i like my protein :(
(roughly 1.2G of protein per pound of bw)
and my carbs are that high because of my PWO containing like 50G of carbs
(I gotta grow)
and fiber...
So will this allow me to enter ketosis even though its under 60%?
(on non-workout days its over 60%) ok, it seems you're facing one of the biggest misconceptions of the keto world : "eating more fat to boot". That is simply NOT TRUE.
The 60% number you are refering to is a guideline for someone who's cutting with calories around 13cals/lb of LBM. It's no magical number you need to aim for.
In fact, what causes ketosis has NOTHING to do with eating more fat. It has everything to do with low insulin levels, caused by very low carb intake and controlled protein intake. You can search my previous posts for detailled explanations on how low insulin and high glycagon triggers ketosis and fat loss.
To answer your specific questions :
1) eating 50g of carbs in a single sitting, even PWO, is a non-sense on this diet. You're allowed 30-50g of carbs for the whole day, and you way add a little dextrose PWO (not that the carbs you find in your whey powder will NOT do the job, it's dextrose and nothing else that you want). When i say a little dextrose, i mean like 10g, 12g or 15g depending on your weight, but definitly not 50g. As low as 5g can actually do the job of raising insulin enough to allow protein to enter the muscles for recovery.
2) eating that much protein is also a no-no. Although protein have a smaller effect on insulin levels than carbs do, they still raise insulin. And ketosis requires low insulin levels.
Another thing you're saying needs an answer : "i need to grow". The CKD is a diet better suited for a cutting phase. It's almost perfect for losing fat without losing muscle, but it's not the best thing if your goal is to build more muscle because ketosis = liver out of the anabolic state = low insulin = not optimal conditions. Of course, the cyclical aspect of a CKD allows you to build a little muscle during the carbup, but that's nothing optimal because you eat a caloric deficit the rest of the time. So you're basically building muscle only 1 day out of 7.
Answer:
^^ read everything I typed in there, I'm not gonna retype all of it :)
Answer:
ok, it seems you're facing one of the biggest misconceptions of the keto world : "eating more fat to boot". That is simply NOT TRUE.
The 60% number you are refering to is a guideline for someone who's cutting with calories around 13cals/lb of LBM. It's no magical number you need to aim for.
In fact, what causes ketosis has NOTHING to do with eating more fat. It has everything to do with low insulin levels, caused by very low carb intake and controlled protein intake. You can search my previous posts for detailled explanations on how low insulin and high glycagon triggers ketosis and fat loss.
To answer your specific questions :
1) eating 50g of carbs in a single sitting, even PWO, is a non-sense on this diet. You're allowed 30-50g of carbs for the whole day, and you way add a little dextrose PWO (not that the carbs you find in your whey powder will NOT do the job, it's dextrose and nothing else that you want). When i say a little dextrose, i mean like 10g, 12g or 15g depending on your weight, but definitly not 50g. As low as 5g can actually do the job of raising insulin enough to allow protein to enter the muscles for recovery.
2) eating that much protein is also a no-no. Although protein have a smaller effect on insulin levels than carbs do, they still raise insulin. And ketosis requires low insulin levels.
Another thing you're saying needs an answer : "i need to grow". The CKD is a diet better suited for a cutting phase. It's almost perfect for losing fat without losing muscle, but it's not the best thing if your goal is to build more muscle because ketosis = liver out of the anabolic state = low insulin = not optimal conditions. Of course, the cyclical aspect of a CKD allows you to build a little muscle during the carbup, but that's nothing optimal because you eat a caloric deficit the rest of the time. So you're basically building muscle only 1 day out of 7. well i had a keto diet down pat last time i did this, but its really hard for me not to grow (knowing i'm not doing to. this is in a cutting phase)
And just for the record i'm 16 i dont have money for dex. let alone whey protein...
Answer:
i never messed with keto till i was 20....just saying... i made good gains and fat loss doing it the old fashioned way... your big enough if your 212 or whatever to do this, but at 16, just watch your sugar intake and you'll be fine.. .but like other posts above mine, if your tryin to do keto, that huge insulin spike is takin ya right out of keto...
sorry, i don't want to come off like one of thoes ... "your 16" guys, but just trying to put my 2 cents in...
good luck with things
Answer:
well i had a keto diet down pat last time i did this, but its really hard for me not to grow (knowing i'm not doing to. this is in a cutting phase) Well yes, as i said, many people experience growth on a CKD, due to the carbup phase. But adding 50g of carbs to your PWO shake won't help with that during the week, because you don't grow when on caloric deficit. The only shake that is worth adding that much carbs to is the one you begin your carbup with.
And just for the record i'm 16 i dont have money for dex. let alone whey protein... OK, then i guess you just need to tell us what you put in that PWO shake ! ;-)
In fact dex and whey are dirt cheap. Whey protein is probably the cheapest source of protein ever. Think about it : a dozen eggs has 12x6 = 72g of protein and costs around 3$CAN, while 2 big scoops of whey contain exactly the same amount of protein and you get a huge bottle/box for a couple of dozens of dollars. And I'm not comparing it to meat/fish, where you get 20-25g of protein per quarter-pounder, for a cost of at least 2$, unless is very fatty ground beef or something.
And it's the same thing for dextrose : in any grocery, you can get a huge bag that will last you for months, for a couple of dollars. They call it brewing sugar. You can also get it in candy form (most powderish hard candy like nerds, sweet tarts, bottle caps, etc. are made of pure dextrose with flavor added). I get two tubes of sweet tarts for a dollar and they contain enough dextrose to last me for 9 workouts (except the depletion workout where i get a LOT of dex PWO, of course). And don't tell me you never had money for candies ;-)