Keto Diet

[henry]

Guys what are your opinons on keto diets? has anyone tried a CKD Keto Diet?

Ive read some good thing about it.

Can anyone provide a diet plan on like what to eat and when?

And could someone give me their opinion on my current diet.

Meal 1: Whey protein shake with 30grams oats.

Meal 2: Whey protein shake

Meal 3: 200grams Chicken breats with pine nuts and broccoli

Meal 4: Whey protein shake

Meal 5: 250grams of tuna.

Workout

Meal 6: Protein Shake with glutamine

Meal 7: 200grams chicken or beef.

Could I turn this into a keto diet? Could someone give me some advice.

[Scrumhalf]

First of all, ketogenic diets have been around for a long time. You have to cycle this, i.e. have refeeds every so often, otherwise your metabolism shuts down and fat loss slows down. CKDs are really effective at fat loss without signficant muscle loss.

Why do you want to do keto diets? Are you interested in fat loss? How much do you weigh, what is your current fat %? Are you really overweight and want to lose a lot of weight? Or are you at say 10-11% and want to get down into single digits?

The guru of CKDs is probably Lyle McDonald. His Rapid Fat Loss diet is for people in the high teens who want to get into the low teens for bodyfat. It is a high protein, almost zero-carb diet with refeeds. He also has another called Ultimate Diet 2.0 which I have tried. It is a CKD variant that is very effective at getting into single digits.

[henry]

I normally have a carb meal every 1-2 weeks.

My stats are
216lb
17% BF
Id like to get down to under 10.

Ive been doing research on CKD and am struggling to figure out what meals i should be eating. etc

im going to read UD2.0 now and see how that goes.

[henry]

The guru of CKDs is probably Lyle McDonald. His Rapid Fat Loss diet is for people in the high teens who want to get into the low teens for bodyfat. It is a high protein, almost zero-carb diet with refeeds. He also has another called Ultimate Diet 2.0 which I have tried. It is a CKD variant that is very effective at getting into single digits.

My issue with UD2.0 is that you need to cut training down to once every 3-4 days and do a whole body workout.

I dont know how my body would react to such a decrease in training.

[Scrumhalf]

No, you work out every day on UD2.0.

It is true that you do full body workouts. You do depletion workouts for 2 days, followed by a tension workout and then carb load. Following the carb load, you do a full power workout, and then eat at maintenance for 2 days and then the cycle starts over.

Read up on Rapid Fat Loss as well. That may be more suited to you since you are at 17%. UD2.0 is a hard program and is really meant for people who are a lot leaner, say 11-12% and who want to get down under 10%.

[henry]

Scrum i thought that 17% bf was a bit harsh so i went and got a proper bf% calculation over the weekend. turns out im actually closer to 14%

i started the dave palumbo diet with a cycle of universal animal cuts. im down 1kg already. ill see how that goes over the 3 week cycle. hopefully those abs come back!!

[Scrumhalf]

Sounds good, bro. Stick to it and see how it works out for you. I know RFL and UD2.0 work and work well, but there are many roads to the same goal.

[henry]

thanks mate appreciate the help.