Thread: low carb advice?

Once a week, keep carbs below 30g per day on your low/no carb days.

below 30g thats tough

I think it's the lower ur bf the more often you need a refeed day to help with leptin. They got a big thread on it as a sticky I believe check it out real interesting

Originally Posted by Mkpaint

On day 10 of low carb cut. Friday night had a cheat meal other than that keeping carbs between 50-100 fat 50-100 protein 200-250. Doing cardio everyday. Will be back lifting next week( took week off to heal). So how often should I have a higher carb day?

I would have carb up ever 14 days or 16 days

DIET AND NUTRITION QUESTIONS

Originally Posted by lee111s

Once a week, keep carbs below 30g per day on your low/no carb days.

am I to understand that you want the OP to train once a week?

Originally Posted by isteroids

i would havecarb up ever 14 days or 16 days

diet and nutrition questions

this ^^^

Alot of what im Reading talks about once a week loading just trying to figure out best way.

Originally Posted by Mkpaint

Alot of what im Reading talks about once a week loading just trying to figure out best way.

Not to confuse you anymore, but there is more than one way to skin a cat;

Lyle McDonald:
(TKD): Targeted Cyclical Keto Diet = Have your carbs around your workout, both pre and post, but split it up. Requires no end of the week carb up. A cheat meal could help. Doesnt require a 10-14 day induction period, but still thought of as helpful.
(CKD): Cyclical Keto Diet = Wait until the end of the week, then carb load with 36 hours, starting with simple carbs and graduating into complex carbs.
(UD2): Spend half of the week in pure keto (+/-40g carbs only), then carb load for 1.5 days and with maintenance. By far the best IMO. It must be followed exactly with the right math.
(PSMF) Protein Sparing Modified Fast: Protein Strictly Mother Fucker. Not pleasant, but HUGELY helpful to drop fat fast. Has it's own training protocol and rules to follow. At the end, can have a 2 day carbup, depending on which category of fat you're listed as.

Dave Palumbo
Palumbo Keto Diet: Eat protein and fat all week, but no direct sources of carbs. Vegetables are unlimited. at the end of the week, every time at the same time, one huge cheat meal. (I've done this one, and carb loaded with a box of pop tarts, a whole pizza, ice cream, and beer. All in one sitting. Requires a ten day induction.

Mauro DiPasquale
Anabolic Diet: Another version of a CKD. Similar to CKD, but you eat as you want on the weekend. Until you're filled and smooth. Not exactly the most scientific.

All should be used with a depletion workout, and the UD2's suck balls.

Hope this helps.

Originally Posted by juggernaut

Not to confuse you anymore, but there is more than one way to skin a cat;

Lyle McDonald:
(TKD): Targeted Cyclical Keto Diet = Have your carbs around your workout, both pre and post, but split it up. Requires no end of the week carb up. A cheat meal could help. Doesnt require a 10-14 day induction period, but still thought of as helpful.
(CKD): Cyclical Keto Diet = Wait until the end of the week, then carb load with 36 hours, starting with simple carbs and graduating into complex carbs.
(UD2): Spend half of the week in pure keto (+/-40g carbs only), then carb load for 1.5 days and with maintenance. By far the best IMO. It must be followed exactly with the right math.
(PSMF) Protein Sparing Modified Fast: Protein Strictly Mother Fucker. Not pleasant, but HUGELY helpful to drop fat fast. Has it's own training protocol and rules to follow. At the end, can have a 2 day carbup, depending on which category of fat you're listed as.

Dave Palumbo
Palumbo Keto Diet: Eat protein and fat all week, but no direct sources of carbs. Vegetables are unlimited. at the end of the week, every time at the same time, one huge cheat meal. (I've done this one, and carb loaded with a box of pop tarts, a whole pizza, ice cream, and beer. All in one sitting. Requires a ten day induction.

Mauro DiPasquale
Anabolic Diet: Another version of a CKD. Similar to CKD, but you eat as you want on the weekend. Until you're filled and smooth. Not exactly the most scientific.

All should be used with a depletion workout, and the UD2's suck balls.

Hope this helps.

Great post! I mix all of Lyle's protocols with "IF" and backloading. Fucking epic shit.

Originally Posted by juggernaut

am I to understand that you want the OP to train once a week?

No, his question was how often to have a refeed day. I answered with once a week.

Originally Posted by lee111s

No, his question was how often to have a refeed day. I answered with once a week.

Ah. Understood.
There's a few ways to go about it, some of the factors involved are training, whether or not there's a depletion workout (or two), are you doing one single meal, a full weekend or just 36hours. All of these factors need to be answered for the best bang for your buck.


Sent from my HTC_Amaze_4G using Tapatalk 2

Originally Posted by Merkaba

Great post! I mix all of Lyle's protocols with "IF" and backloading. Fucking epic shit.

Lyle's work is off the hook. The guy is so knowledgeable and concise in what he writes and breaks it down to really easy to understand terms.
Question Merkaba, how do you go about doing his protocols with backloading? I'm about to buy Kiefers book on carb backloading, but I'll be goddamned if I'm going to spend 90 bucks on an ebook that, at best is worth 25-30.

Ok guys I have been doing a low carb diet and need some help. I have been keeping my carb intake under 50 grams for four days and three days of 30 grams. I have been logging everyday for my workouts and food intake. With my diet other than cals( under 1000) protein is highest number. I workout five to six days a week with heavy weights and do cardio. Would once a week carb load be ok or should it be every two weeks?

I'm a bit unclear here; are you saying your calories are at 1000 or below every day? How old are you? Height? Weight?

Originally Posted by HeavyLifter

Ok guys I have been doing a low carb diet and need some help. I have been keeping my carb intake under 50 grams for four days and three days of 30 grams. I have been logging everyday for my workouts and food intake. With my diet other than cals( under 1000) protein is highest number. I workout five to six days a week with heavy weights and do cardio. Would once a week carb load be ok or should it be every two weeks?

Well i was eating right under 1000 calories but for the last two days I've been at 1200-1300. I'm 25 years olds and weigh 130 and 5'1

Ok, to do a cyclic ketogenic diet (CKD):


For the keto week
Fat: 112g
Protein: 116g
Carbs: 19g

for a 24 hour carbup:
Fat: 10g
Protein: 116g
Carbs: 295g

For a 36 hour carbup: 442g

Start the carbup with processed carbs (white rice, grits, kiddie cereal, dextrose)
As the day goes on, start adding more complex carbs (oats, corn, brown rice)

Stay away from gluten products (wheat). This can cause bloating and gas. Use a digestive enzyme for the carbup.

Originally Posted by juggernaut

Ok, to do a cyclic ketogenic diet (CKD):


For the keto week
Fat: 112g
Protein: 116g
Carbs: 19g

for a 24 hour carbup:
Fat: 10g
Protein: 116g
Carbs: 295g

For a 36 hour carbup: 442g

Ok with the keto week. That's also under my calorie deff. right

Originally Posted by HeavyLifter

Ok with the keto week. That's also under my calorie deff. right

Can you clarify what you are trying to accomplish? You started an H4H + Osta-rx cycle, but you're eating at a reasonably hefty caloric deficit while doing a ketogenic diet? Are you trying to gain lean muscle mass or what? I'm a huge NON-fan of starvation diets. I've done them for competition prep and I can guarantee you will lose muscle mass on it. Just want to understand what your goals are and also if all parts of your protocol are promoting that goal or fighting it.

This thread is wandering back & forth thru "low carb" to keto diets so I just hope the people reading it understand the difference between them and the need for carb-ups at a reasonable interval if you're doing Keto or if you're doing low, but not low enough for keto. In those cases I'd probably recommend a carb cycle instead of trying to stay "low carb" but probably not getting enough carb to keep from stalling out, while not actually being able to leverage the advantages of a keto diet.

Sassy's right. That point wasnt made and I did a reduction for your calories. If your goal is to gain, try her strategy or a targeted keto diet. That doesnt require a carbup, however, the carbs are strategically placed pre and post workout only. I'm actually doing a clean bulk with a TKD at the moment and I'm seeing some great gains with minimal fat gain.

Ok thanks Sassy ill try that.