recarp comp prep/keto diet
 

the diet is called a "cyclic ketogenic diet" and will run in 2 week cycles.as for the workout they will consist of the most(or all) of the body being worked on day 1,2,&3 with cardio,day 4 just cardio,then full body on day 5 with cardio, nothing on day 6 and day 7will finish off body parts not worked or just cardio depending on what was done earlier.
ill put up as much info as i can.ive never done this before so feel free to throw out any comments.

delts/bi's
dumbell shoulder press
66x12,10,9
lateral raises cable
22x12,10,9
front raises
33x12,10,9
rev pecdec
66x12,10,9
bi's giant sets no rest
preacher curl 75x12,10,8
conc curls 20x11,8,6
hammer curls 30x11,8,6
30minutes elyptical
that pain in my bicep is back and its really annoying.need to get that deep tissue massage soon.

Is this your first or second day on the Keto?

Best of luck RC.

One thing to remember, when on embarking on a keto diet, is to study what you are about to battle. Partaking on this sort of diet has some psychological and biological--bodily feedback, you must learn, so you do not mistake these for "other" symptoms. Eliminating carbohydrates (when the previous dietary trend was flourishing with carbohydrates), will "eventually" (keeping things equal) force the body to use other macros for its energy source, which in turn reveals some side effects. These eventually (with most) will go a way slowly, but know these, as these can be different from person to person, such as: Head aches (the brain uses carbs as its "referred" source), low energy, shakes, and others. In addition, its important the fats and proteins are up to snuff.

How are you designing this?

this is day one.here are the numbers ill be follwing:
day 1
Protein 30%,Carbs40%,Fats 30%
day 2-4
Protein-high,Carbs 30-50grams post wrkt only,Fats-high
day5-12
Protein-high pre/post Thru the nite
Carbs 30-50 pre wrkt/Post only
Fats-high
day 13
3500-5000 cal day carb loading
day 14
60%CARBS,25%PROTEIN,15%FAT
then it satrts all over again

Where are you getting your Keto Diet Plan from (what source material)?

What are the calories in days 1, 2-4, 5-12? The percentage doesnt narrow it down, unless you state the caloric content. What do you do for work, off hand if you dont mind me asking? I have some great info on Lyle Mcdonald's Keto plan and depletion workout protocols if you are interested.

around 1800cals daily.it says dont go below 500cals below my daily minimum which is 2300cals daily,if i did it right.im do maintenance for a housing association.if the one you have is easier to follow id like to take a look at it.ill pm you my email address.thanks.

While Keto diets and its variants are effective for tissue loss, I am just not sold on it..for you (for what this is worth). Here's why I am troubled with it:

1. I do not know your personal goals.

2. I do not know how much fat tissue you want to lose.

3. If you have a large some of fat tissue to lose, and just started dieting to lose this tissue, a more traditional diet program (basically a mere caloric deficit) would be effective at this stage of your weight loss, and would lesson the negative feedback that keto diets (depletion diets) can bring some.

Can you be more forth coming in your personal goals, and personal particulars?

Wish you the best, young man.


Vitality!

im 5-7
190
bf%-12-14
age-40
im pre preparing for my first comp at the end of april.
i have a problem with the keto,this has happen twice so far in 3 weeks.i wake up on day 3 and feel like i got the full blown flu.barely get out of bed.if i dont figure out something quick im not gona be able to do the comp.

Which show are you doing?