Here is the Keto diet I have run in the past. It works, but I never felt the strength increase, or feeling of well being. I got this from off another board posted by Mr.E. I ran this diet to a "T" I may give it another try...
Ketogenic Diet for pre steroid use.
For you over weight who need to cut down before you start using you should try the ketogenic diet for two months. If you have the discipline to stick with this you will shed your fat suit and also prove to yourself that your ready for the next step. If you can't stick to it then maybe your not ready for steroids quite yet.
What is a Ketogenic Diet? For starters, ketogenic dieting is based upon the removal of nearly all the carbohydrates form one's diet for a certain period of time. In the absence of carbohydrates, the body will resort to stored fat as it's primary fuel source. Stored fat is broken down into ketones which the body then uses for energy. In order to enter this state of ketosis, one's liver glycogen must be emptied. Ingested carbohydrates are stored in the liver as glycogen, as well as in the muscles. When the liver is deplented of glycogen, a state of ketosis is achieved. Ketones are a by-product of fat burning, therefore while in a state of ketosis, the body is burning stored fat as it's main source of fuel. I'll bypass the explanation as to why this is such a positive occurence.
The object of a ketogenic diet is to deplete the liver of it's glycogen stores as quickly as possible so that fat burning occurs. This is done by severely restricting carbohydrates and eating only sources of proteins and fats. On a Cycical Ketogenic Diet (CKD) carbohydrate restriction lasts for a total of 5-6 days at which time a 1-2 day carbohydrate loading phase designed to replenish Muscle Glycogen stores so that adequate weight training may occur during the following week.
Many people have brought up the issue that a low carbohydrate diet will cause lethargy and weakness. These people were not mentally strong enough to make it through the first few days until they reached a state of ketosis so they experienced the basic lethargy typically associated with low carb diets. They also did not replace any of the missing calories with fat which caused them to feel mesierable due to a lack of adequate calories. They did'nt give themselves or the diet a chance to adapt. Just like with anything else, there is a period of adaptation.
This is not a low carbodydrate diet. It is essentially a NO carbohydrate diet. While on a LOW carb. diet, enough carbs are always eaten to avoid entering into a state of ketosis but not enough carbs or total calories to maintain adequate energy levels. Dropping the carbohydrate count further and raising the fat calories will allow the body to enter ketosis and use ketones, or stored fat as fuel. While in a state of ketosis, one feels energetic and does not experience the general lethargy found with basic LOW carb. diets. Ketones also enable one to naintain regulated insulin levels thoughout the day which again will cause one to feel energetic. Below we can see the difference between a basic low carb diet and the Ketogenic diet.
Basic LOW Carb diet:
*weakness
*lethargy
*low insulin levels
*constant hunger
*moderate fat burning
*muscle loss
*low fat intake
*excessively low total calories
KETOGENIC DIET:
*energy'
*workout intensity
*feelings of well-being
*full and satisfied
*high fat intake
*high level of fat burning'
*minimal muscle loss
*total calories no more than 500 below maintenance
During the carbohydrate depletion phase (during the week) carbohydrate foods such as fruit, breads, grains, candies, cookies, deserts, catsup, dressings, cereals, etc., are not permitted at all. One must check the lable of eveything to ensure that there are no carbs. The key is to keep the daily carb count of 20-40 per day. Some people even require less that 20 to achieve ketosis. This basically allose you a total of roughly 4-8 grams of carbs per meal which would preferalbly come in the form of green vegetables. Watch the dressings as they all have carbs with the exception of vinegar. The only condiments that you can be safe with are mustard and regular, whole mayonnaise.
While on a CKD, one must tailor their workouts to center arount the diet. The carb depletion would begin of Monday and between Monday-Wednesday, the entire body would be trained with weights. In other words, condence the workouts to that they are completed by Wednensay. This will exhaust both your liver glycogen as well as your muscle glycogen. Cardio may continue to be done all week.
At the end of the week, one would perform a grueling full body weight training session after which time the carb loading would begin.
The carb loading may last anywhere between 12-36 hours although I feel it is best to minimize it to 12-18 hours. It consists of basically a full day of cheating (but there are rules). You need jto consume carbs in each meal ranging from 40-120, depending upon the person. The protein stays high but fats must be limited or the total carlories will be too high and new fat will be stored. The idea is refill muscle glycogen so that workouts may be performed with some amount of intensity the following week. Fruits are to be avoided as fructose will only refill liver glycogen which will prevent ketosis form being reestablished until laterin the week. After the carb loak is complete, the depletion phase begins again until the next weekend, During the carb load period, and carbs may be eaten so long as the fat is kept moderately low and there is no fructose consumed.
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