Length of diet?

[Bdubb]

Stemming from this thread, http://www.superiormuscle.com/forums...e-palumbo-diet


How long would someone suggest running a diet such as this before changing it up? I haven't knowingly attempted a keto style diet before.



MEAL #1
5 whole eggs (OMEGA-3); 4 egg whites

MEAL #2
SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup almonds

MEAL #4
SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter (no sugar)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (most likely baby spinach) with 1 tablespoon of Olive Oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

[redsquirrel]

Well, typically Palumbo pre contest diets are pretty much like this example. Meaning, he runs this keto style of diet for 12+ weeks for his competitors. It works- don't get me wrong- I just thing there is a much higher risk for burning muscle running this type of keto diet for so long.

[Bdubb]

I understand the concern on burning muscle.

I wouldn't be running this as a contest prep, but more so to drop some bf% quick in order to start building back up some lean muscle. Being where I am today I am not overly concerned with losing muscle as there isn't a whole lot there to lose to begin with.


I might give this a shot for 4 weeks and see where it takes me.

[dna9488]

Yes what Red said. I would run this diet for competition.

I do not recommend using this diet to quickly drop bodyfat. You will rebound once you get off it and you won't be happy with the results.

[Scrumhalf]

Yes what Red said. I would run this diet for competition.

I do not recommend using this diet to quickly drop bodyfat. You will rebound once you get off it and you won't be happy with the results.

Why do you say that? PSMF or ketogenic diets are very effective for rapid fat loss.

[Mr I]

4 weeks is no good, its intended for a slow even fat loss, and also if your a juicer relies on androgens, it worked for me on 500mg test pw albeit I added in some carbs but not many

[dna9488]

Why do you say that? PSMF or ketogenic diets are very effective for rapid fat loss.

Yes you're correct, rapid fat loss. What happens when you stop that specific diet?

From what I have read and learned, ketogenic diets are not supposed to start suddenly, you have to incorporate the change over time so your body isn't shocked at once. Same is said when you come off. Start slowly adding carbohydrates over time.

[the art of war]

Yes you're correct, rapid fat loss. What happens when you stop that specific diet?

From what I have read and learned, ketogenic diets are not supposed to start suddenly, you have to incorporate the change over time so your body isn't shocked at once. Same is said when you come off. Start slowly adding carbohydrates over time.

this all depends on how your body handles it honestly. I've stayed keto for awhile carbing up every 5 days and lost fat w/relatively no rebound. The rebound is when you are REAL low bf % and depends on what you eat after imo. If you go from keto to eating shit, you're gonna plump up.

[Bdubb]

If you go from keto to eating shit, you're gonna plump up.

I'm going to have to agree with this, but in so far as that any diet followed up by crap eating would have a similar result.

I'll continue to research it and decide by this weekend if I'll give it a try for an extended period of time as typically suggested. The past few weeks have been fairly low carbs as it is so tapering into it would be possible as well as out of it.

[Scrumhalf]

Yes you're correct, rapid fat loss. What happens when you stop that specific diet?

From what I have read and learned, ketogenic diets are not supposed to start suddenly, you have to incorporate the change over time so your body isn't shocked at once. Same is said when you come off. Start slowly adding carbohydrates over time.

Well yeah, if you start eating crap after any diet, you are going to blow up. That's a no-brainer. The assumption is that you will know your maintenance calorie level and stay somewhere around there. If you stay at or below maintenance when you come off the ketogenic diet, I don't think you are going to have any trouble.

Not sure what you mean by "ketogenic diets are not supposed to start suddenly." Other than the obvious discomfort of going on low carbs, what is the "shock" you are talking about?

[dna9488]

Well yeah, if you start eating crap after any diet, you are going to blow up. That's a no-brainer. The assumption is that you will know your maintenance calorie level and stay somewhere around there. If you stay at or below maintenance when you come off the ketogenic diet, I don't think you are going to have any trouble.

Not sure what you mean by "ketogenic diets are not supposed to start suddenly." Other than the obvious discomfort of going on low carbs, what is the "shock" you are talking about?

The shock I am talking about is your body crashing from the sudden drop of carbohydrates. Carbohydrates are made from C,H,O and is your bodies source of energy. Fats are made from double bonds and Carboxyl groups of C,H,O. Proteins are made from C,H,O,N. Your body will start using your muscle and the protein intake for energy, because breaking off a Nitrogen group and tossing it out through urine is simple.
When it comes to using fat as energy, your body will jump to the glycogen in the muscles and than the muscle itself.
Burning fat for energy requires more energy to use rather than carbs to energy

By slowly reducing carbohydrates and raising your fat intake, your body will make the switch to burning fat for energy easier.

[Scrumhalf]

The shock I am talking about is your body crashing from the sudden drop of carbohydrates. Carbohydrates are made from C,H,O and is your bodies source of energy. Fats are made from double bonds and Carboxyl groups of C,H,O. Proteins are made from C,H,O,N. Your body will start using your muscle and the protein intake for energy, because breaking off a Nitrogen group and tossing it out through urine is simple.
When it comes to using fat as energy, your body will jump to the glycogen in the muscles and than the muscle itself.
Burning fat for energy requires more energy to use rather than carbs to energy

By slowly reducing carbohydrates and raising your fat intake, your body will make the switch to burning fat for energy easier.

LOL... I know what carbohydrates are and what their chemistry is...

Listen, have you ever done a ketogenic diet before or are you talking from what you have heard?

If you keep your protein levels high, say 1.5g/lb of lean body mass, you will not lose muscle. That's why it is called a PROTEIN SPARING modified fast.

Moreover, the workouts should focus on depleting muscle glycogen. The cardio that you do will deplete your liver glycogen, and then put your body in ketosis, or at least force you into primarily fat burning mode.

The problem is that the body is pretty smart. It will wise up very fast and will realize that you are trying to starve it and shut itself down. That's what refeeds are for - the refeeds will then replenish your muscle glycogen and allow them to grow, or at the very least, prevent them from atrophying.

You don't need to do any tapering down of carbs or increasing your fat or whatever. In fact, you should ensure that you do 1 or two weeks at maintenance calories before starting your low carb phase - you want your metabolism to be at normal when you go into your diet.

I have done 2 cycles of this stuff and I am on my 3rd go-around, so I do have first hand experience with this. BTW, other than the usual discomfort of low carbs where you feel like you are going to black out any time, I didn't see any problems.

[the art of war]

LOL... I know what are carbohydrates are and what their chemistry is...

Listen, have you every done a ketogenic diet before or are you talking from what you have heard?

If you keep your protein levels high, say 1.5g/lb of lean body mass, you will not lose muscle. That's why it is called a PROTEIN SPARING modified fast.

Moreover, the workouts should focus on depleting muscle glycogen. The cardio that you do will deplete your liver glycogen, and then put your body in ketosis, or at least force you into primarily fat burning mode.

The problem is that the body is pretty smart. It will wise up very fast and will realize that you are trying to starve it and shut itself down. That's what refeeds are for - the refeeds will then replenish your muscle glycogen and allow them to grow, or at the very least, prevent them from atrophying.

You don't need to do any tapering down of carbs or increasing your fat or whatever. In fact, you should ensure that you do 1 or two weeks at maintenance calories before starting your low carb phase - you want your metabolism to be at normal when you go into your diet.

I have done 2 cycles of this stuff and I am on my 3rd go-around, so I do have first hand experience with this. BTW, other than the usual discomfort of low carbs where you feel like you are going to black out any time, I didn't see any problems.

:agreed: bingo bro - I'm with you on this 100% - I know some people who really hate being / staying keto but for me it's worked well if done correctly.

[dna9488]

LOL... I know what carbohydrates are and what their chemistry is...

Listen, have you ever done a ketogenic diet before or are you talking from what you have heard?

If you keep your protein levels high, say 1.5g/lb of lean body mass, you will not lose muscle. That's why it is called a PROTEIN SPARING modified fast.

Moreover, the workouts should focus on depleting muscle glycogen. The cardio that you do will deplete your liver glycogen, and then put your body in ketosis, or at least force you into primarily fat burning mode.

The problem is that the body is pretty smart. It will wise up very fast and will realize that you are trying to starve it and shut itself down. That's what refeeds are for - the refeeds will then replenish your muscle glycogen and allow them to grow, or at the very least, prevent them from atrophying.

You don't need to do any tapering down of carbs or increasing your fat or whatever. In fact, you should ensure that you do 1 or two weeks at maintenance calories before starting your low carb phase - you want your metabolism to be at normal when you go into your diet.

I have done 2 cycles of this stuff and I am on my 3rd go-around, so I do have first hand experience with this. BTW, other than the usual discomfort of low carbs where you feel like you are going to black out any time, I didn't see any problems.

I used to have a Keto diet on Sat/Sun before.

I have nothing against Keto diets. In fact kudos to people that stick with them. I know they work for a fact. I have friends that went on these diets and told me what was like (constant tiredness, horrible breath, feeling like crap)

but ya thanks for the clarification :)

[Scrumhalf]

I used to have a Keto diet on Sat/Sun before.

I have nothing against Keto diets. In fact kudos to people that stick with them. I know they work for a fact. I have friends that went on these diets and told me what was like (constant tiredness, horrible breath, feeling like crap)

but ya thanks for the clarification :)

Are you serious? You can't do a keto diet on 2 days a week. It takes the body 2-3 days to deplete glycogen and get into ketosis, so I'm not sure what a 2-day keto diet is going to accomplish.

And yes, keto diets need some willpower. But they are effective for sure.

Remember:

The best is bought only at the cost of great pain.

- Colleen McCullough, The Thornbirds