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I'm now in my second week of the AD (keto) diet and feel great.The worst I have felt was after Sunday which was after my carb up Saturday.During the week my energy levels have gone up-well maybe not up , but they sure are more stable unlike being on carbs where it's more of a roller coaster ride with energy. I'm not a fan of stimulates so this is perfect.
My main goal is to drop my bodyfat down under 10% ( currently at 16-18% ) I'm not to concerned about the scale as I want and will stay strong in the gym so my weight may not drop to much.

I am currently taking in 3000 calories ( 1500 protein / 1500 fat ) with no more than 30 carbs per day. It is very hard to keep carbs to zero. My workouts are 4 days a week upper / lower split. My weight last week at the start was 235lbs. I did have some blood work done to check cholesterol along with other things ( kidneys, liver....etc) I have not received a call from my doctor yet, so I will call on my days off to find out my numbers.

Damn! 3,000 cals are really low, especially for a guy you're size. I'm at roughly 4,000 - 4,100 cals per day, and am dropping weight like it's going out of style lol. Now, this is the same total I used to break myself into the diet itself as well during the startup phase.

Now, you didn't go a full 12 days before the carbup day. In my case, that's what I did so I was able to hit that switch faster. You're going to need to stick with the higher calories (16-18 x bodyweight) for around three to four weeks before you're good to go. That's what I would do if I were you just to be on the safe side.

What's different for me is the incorperation of a few bulk fat burning compounds, low intensity cardio 5-6 days a week upon waking up, and increasing the fish oil.. Viola.

Trying to preserve muscle mass is of course the priority, so leave that to heavy lifting and still maintaining an abundance of calories (especially protein), and let green tea, forskolin, and cardio take the fat off.

What's been great for me is the 3 way DC split with higher ranged RP's. It only takes me around 30 minutes to complete 3 exercises. So that allows me to get into the gym a lot earlier w/ my BCAA cocktail and hit up 30 minutes of low intensity cardio BEFORE lifting. This is my first time ever doing it this way, and when I break a light sweat from the walking, I head downstairs and I'm already fully warmed up. I need less warmup sets, and my intensity is MUCH higher because of it.

Off days I'm looking at more like 45 minutes when I wake up. Zero HIIT for me.

Remember too that you're still allotted 30 grams of carbs per day. Most days I'm between 20-30 grams, not that I have to be. If I have everything figured out for the day, and have a lot leftover, then I usually add in some Miracle Whip mayo to my meals since that has some carbs in it, but also a good amount of fats and tastes delicious.

I'm going to follow this one closely. I've been reading 0311's journal religiously. I'll probably end up doing something similar after I see how you guys do. Good luck with it.

Lol, perhaps I should update it sometime.

I should have stated that I was taking in aprox 3500 +- the first week and I found that to work good for me(didn't lose or gain). Maybe I should keep it that high for the next while, but I'm going to drop it and monitor my weight and lifts.

I should have said what supps I'm taking in:

Salmon & fish oils - atleast 8g or more
Multi Vits / minerals
Vit C ( 1000mg extra )
Vit D (400iu)
Green Tea 1000mg
Zinc 25mg
Idebenone
Coleus Forskohlii 20%
Sesathin
BCAA's ( pills right now , waiting for powder )
Whey ( only if I need extra protein )

Also for cardio I'm trying to keep it to atleast 20 mins if not 40 mins( two sep sessions) at work and walks around town with the dog on off days.

You also have almost 20lbs on me.

Well, you're a lot braver of a man than I then lol. To be honest, I think I touched on it earlier, but I've gone from a bad diet and horrible habits from the winter months to this structure without carbs, and that's what I think is the golden ticket for me. My bloatation is completely gone, my face thinned out fast, and I've dropped a belt size going on week 4. To put things in perspective, over the winter if I got hungry, I'd be lazy and drop some protein in my milk.. Then when I'm starving about an hour later, I'd heat up a pizza and scarf that down within 10 minutes lol.

So I'm not at all surprised with the fast results I've already had on this diet.

Looks great. What I'm quickly finding out on this diet is that with all the read meat and eggs, I'm only taking 1-2 scoops of whey PER DAY, and I'm still hovering between 375-400 grams protein! Five pounds will probably last me a month which rocks. Plus, on the weekends I don't use any because my protein requirements are met very quickly with my 60% carb intake. I feel terrific with only 15% protein during refeeds..

you guys are good. im 285 and i cant even come close to 4000 without felling super stuffed. i have been reading some posts on what you guys have been doing and im trying to put together some stuff that isnt to fatty. ill be paying attention to this journal as well as 0311's. i can get to 4000 calories but it would be eating stuff i shouldnt be eating.

Yeah, but the point I'm making is that at 235, the startup diet for you is roughly 4,100 cals per day.. Which is what I'm eating. I should be closer to 4,800 cals.. But the reason why I'm not starting so high is because I was already accustomed to eating high protein/high fats.

The problem that happends with keto dieting is a reduction in performance in the gym. The lower the cals, the worse it's gonna get. Now, if you feel like you can handle a decline in the gym at 3,000 cals, then that's fine. But from what I've seen, most people hit the panic button within the first month when they cannot beat last week's numbers, blame the concepts of the diet, and abandon ship!

I've accomidated for the decline by incorperating much higher rest pause ranges as well as dropping the volume more. This should allow me to continue my progressions so long as cals are still kept high.

If you're choosing more volume, then I'd still be keeping cals really high. Probably a lot higher than what I'm eating now. You will most likely be strong at the onset of the training, but sooner or later during your sets, you'll hit a decline.

Just keep that in mind, and adjust accordingly.

I see what your saying and believe it or not that's the same reason I dropped it. 3000 will be the lowest I go. Yesturday I got in 3300 cals. Only because I started night shift so I wanted some extra.

TALO, in case you missed it, I edited my post to include more.

Monsta - are you recording your daily intake via www.fitday.com ?

Just finished reading your edit. I know it's early but my strength is still there. I have changed my routine around doing 3x3 for the first two then for the last two switching over to explosives ( haven't done these yet) with only 65% of my max.

I will just have to wait and see how things go and like you said I will adjust accordingly.

i dont think it was that site, but IK recommended something like that to me. this chic i know uses a website like that so i added everythign up for a few days and i was getting around 2 to 3000 topps but still getting 300 grams of protein. i was getting 3000 calories on a good. day. it may have been because i was eating a shitload of tuna and chicken breast. i have been lookin at this keto diet on bodybuidling.com. i dont see anything about a carb up day. when do you guys normally do it. an di guess using that site is more important than i though. i will start to use it often.

I use fitday religiously. It's definately not an exact science, but if I put in everything I eat minus a few things, then I know I'm close. Today for instance, I'm at 3,910 cals total. 59% fats, 39% protein, 2% carbs.. My goals are very simple. Get overall cals between a range of 3900-4100 cals, my fats around 60%, the rest in protein w/ carbs > 30 grams.

What makes it easy is that I can just get all my foods for the day on there w/ the correct unit of measure. Then I start adding serving sizes here and there.. 2 cups heavy cream, another 8 oz beef, add in a few more whole eggs.. Eventually, you'll get those numbers with the food you prepared. Then it's a matter of setting a flexable time schedule to fit them all in.

IK gave me some good info on what to eat and im looking up some stuff now. i think i will have ot throw more variety in what i eat. for a little minute i was just eating the tuna and some chicken once in a blue. but if i can get this diet straight i would love it. i would much rather get damn near all my protein from real food than a protein shake. i woudl liek to limit it to just post work out tops

same here.

As for carb up days. I will be doing it every 7th day ( prob Saturday to Sunday) It can be anywhere from 18 - 48 hrs depending on the person. Last week I started Saturday around noon and my last carb meal was Sunday morning. I could have went longer , but honestly I the carbs made me tired and sluggesh so I wanted to end it.

ok. i didnt know that your fat intake would have to be that high. do you have to pay attention to what kind of fats you are eating. like i know mayo is a completely different thing from olive oil. i know im kind of slow with this stuff but it confuses me just a bit. im reading it and grasping it but there is just a little im confused about. and that part is the fats.

did that sluggishness transfer into the gym?

I didn't work out Sat or Sun, just had a family day watched movies.

My fats are coming from all over. At least 8g+ of fish oils ( caps ) . Sometimes I add EVOO to my shakes. I will try to eat fish at least once a week. But the majority is coming from red meat. Lots of ground beef, steak , sausage(beef and pork). Of course chicken is a daily with atleast 8oz or more.

oh aight cool. ill b paying attention to the journal. ill keep reading on the diet and look at yours and 0311;s progress some more. never got a chance to read his whole journal but i have to now. thanks homies

great stuff guys...

and good luck talo :)

I woke up around 3:50pm had a shower and went straight to the gym (Not the best thing to do ). I started off very good hit 315 3x3 and 275 2x5 close grip , then I died off. Good thing is I only had skull crushers,lat raises,pull downs and DB curls to do. I managed to finish off in 50 mins, slammed a protein shot (42g) then came to work to cook my omelet ( 4 whole eggs and 5 egg whites with cheese).

I did weigh myself at 228lbs (104kg) . This I figure is a true weight as I had no food and just finished a workout. Not bad since 235 was just an estimate I would say 230/232 would have been closer to my starting weight last week on an empty stomach.

After plugging my food in to fitday I ended up with Totals 3156 = 176(f) 22(c) 355(p). I have until 7am to finish eating.

Week 2 done. Carb up today. Good day since it's my youngest birthday and I can drink some beers and eat some pizza.
Started the day off with two bowls ( 4 cups) of cerial ( 130g carbs ) I need to get in about 400g today. Also had an egg(4) and hamburger(1/2cup) omlet.

So I went to the drug store yesturday and picked up some ketostix. (I never even new they had these) So The first one I tried it came out neg , a few hours later it came out small amounts. NOw this was my fifth day so I should have been in full keto. I'm not going to totally rely on these stix , but it would be nice to know...

Has anyone ever used these ?

As for my workout yesturday it was a good one. Nice and quick , which I like since I don't last very long in the gym - 40 mins is good enough!! For the first time I took 65% of my max squat and did 8 sets of explosives - 3 reps only. Then I did some box squats 275x1x8 then off to stiff legged deadlifts ( which I am feeling the pain today from) and finished with calfs and cardio.

I did fined it hard to get in all my calories yestuday as I and making the switch from night shift - off - day shift. So I was only up for 8 hours. I did manage to get in 2500 cals , so today I will have well over 4000.

The Ketostix are a good tool. I used them when i was on CKD. I think the trick to carb depletion diets is getting yourself into ketosis as quickly as you can after your carb up with lots of excercise so that you get a good 4 full days in ketosis. Once your body starts producing ketones you'll be burning fat all day long for energy. If you do everything right your tests will be dark purple by the end of the week.

very interesting.

Going to try and finish my last carb meal by 5:00pm. Then in the early am go and do 30 mins of cardio on an empty stomach to help get me in ketosis faster.

Sunday(upper)and Mondays(lower) workout were very good. Had lots of strenght and was not as tired this carb up as I was for the first one. My last carb meal was a burger and fries and a sunday from DQ. So far today I have put in 2200 cals with 60% fat 40% protein.

I am still feeling sore as fuck from Friday and Sundays workout. Day off tommorrow so hopefully my chest will be good to go for Wednesday.

good luck man...what days do you weigh in?

Lol, welcome to my world!

I'll weigh myself a few times a week. As long as I do it around the same time, (which would be early morning before food) then I know I'm on point.

As of Monday night I was starting too see trace amounts of Keto's . Today being Wednesday and my third full day with no carbs there is small amounts 15mg/dL so it's taking awhile. Tomorrow I think I should have about 4-8mg/dL and Friday 8-16mg/dL. Since I work Saturday and Sunday I don't think I will carb load until Monday.It is way easier to eat everything on time while at work (more scheduled)
I had to come into work this morning for 3am so that I can leave early. Family / friends are have a hard time right now and we are having a sit down. No training tonight, but it's worth a day off to get them help.

I would weigh yourself the morning after your carbload every time. For myself, I only have a 36 hour refeed starting on Friday night through Saturday. So usually on Sunday morning I weigh myself after I wake up, then again Monday morning at the gym. If I weigh myself somewhere in the middle of the week depleted, I'd be way off.

Not going to carb load this weekend. I will wait until next Friday night and go until Sunday midmorning. Basically I have a wedding to and since I am working this weekend it will be easy.
My weight is 230lbs so I have been maintaining well with just over 3000 cals a day. The last few days have been very stressful and I haven't been able to get my target calories in. But after re-reading the book it said that weekly targets ( 15,000) are good to do, so as long as I step it up for the next few days - (which yesterday I had 3400) I should be ok.

I missed Wednesday's workout :arg: So I am a day behind, which will be done tonight.

isnt that carb up faze a long time or is that just dependant on your weight?

"They" say anywhere from 18 - 48 hrs is a good carb up. I have been playing around with different times - well I have only done two so far. The first one was about 20hrs and the second one was 36. So I may get 40 next weekend.

I'm not sure if weight is what's controls it, or how the body responds to carbs.

oh aight cool. i just wanted to know. thanks

Yesterday I managed to get off work early and go blow some stress off at the gym. Haven't been feeling the best for the past few days (week), but yesterday was the end of it. My best friend and his wife are going away for some help, so that makes us all very happy.:)

I did get to put up 325x3x3 bench even though I felt like shit, but I know it's not the diet more outside stress. My close grip went for the shit's. Also did skull crushers,lat raises, pull downs,and db curls.

My diet was 2928(calories) 167(fat) 22(carb) 313(prot)

Weight was 230lbs ( last night )

I am still loving this new way of eating (new for me) my energy levels have been very stable and my sleeps have been way better also. I'm only getting up once ( if that) in the middle of the night for a quick piss. Getting a full 8 hrs and deep....Dreams have been a bit crazy, but still fun :)