Thread: Stradd Keto diet.

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Ok right this may be a bit long winded as I was board to buggery at work today. If anyone wants to chip in feel free.

Key points.....

Carb cycling is no longer working......agreed ?

Time to take a step back and try something else...agreed ?

Recent fat loss ( no small achievement by the way ) has come from calorie deficit an clean eating....agreed ?

Your not getting enough cals for energy expenditure.....agreed ?

After the initial switch over from carbs to fats for energy source you will never really drop out of Ketosis even during/after the re-feed. you can check you are in keto with a blood glucose meter.....so you need to get your head around fats are you energy source now not carbs

Keto diet stage 1...

this is the hard part forcing your body to find an alternative fuel source ie fat.....so not the easiest of weeks but you will feel better towards the end of the 10 days.

10 days @ 300g protein 120g fat 30g carbs = 2.5k cals ish

On the morning of day 11 weigh yourself this is important its your baseline weight.

day 11 you have a 6 hour re-feed window so basically 3 meals.....as many high GI carbs as you want.....must be very low fat and protein from secondary sources only...but DO NOT treat it as a binge and eat till you burst just eat till your full. The second 3 meals of the day are normal protein and fat negligible carbs.....do not train on this day.

The day after you will feel fat / boated and full as a house...its just water don't panic.

This is the important bit however long it takes you to return to your base line weight determines how long ( in hours ) the next re-feed will be.

For example your re-feed window is Sunday morning and you weigh 240lb before eating.... on Monday morning you weigh 250lb if you are back to 240lb by Tuesday then increase the re-feed by 2 hours. If it takes till Thursday to get back to 240 then reduce the re-feed by 2 hours...

.ideally you want to be back to 240 by Wednesday giving you thurs, fri, sat to burn of more body fat before Sunday. So again ideally you should be dropping to 238 the following Sunday and this would be your new base line weight.......does that make sense ?

Keto diet stage 2.....

6 days @ 300g protein 120g fat 30 g carbs
7th day has the re-feed window

6 days @ 300g protein 120g fat 30 g carbs
7th day re-feed

and so on......

You can extend the re-feed window and shorten the time between re-feed's depending on results

The diet....the weights and macro's are off the top of my head but should be reasonable accurate. 300 p 120 f 30 c....2.5k

6 litres of water

5g BCAA 5g creatine 5g glutamine 1 g vit c

20 mins later

1. 4 whole eggs / 50g bacon / 50 g cheese / pineapple wheel / 10G whey / 2500mg fish oil / 500mg evening primrose oil

2. 125g chicken / 100g ham / large salad / tbls flax seeds / balsamic vin

3. 250g extra lean mince / garlic / chilli powder / pepers

4. 250g lean steak / cajan spice / broc and spinach

5. 150g tuna / 2 whole eggs / 1 tbls mayo / spring onion

6. 25g whey 25g milk protein / 5 g creatine 5 g glutamine / 1 tbls walnut oil / 1 tbsp flax seeds / 2500mg fish oil / 500mg evening primrose oil / 1 g vit c


pre work out .....200mg caffeine / 10 mg BCAA / 5 g creatine / 5g glutamine
post work out 2 g vit c / 100mg caffeine / 10 g creatine

Above has multiple protein sources to ensure a good amino acid spectrum and differing absorption time's....lots of good fats and fibrous carbs.

also if poss 100mcg of ghrp-2.... 3 x a day.

I have a cycle in mind if you want to change your's.

let me know what you think......

i dont understand this part:
is this what you eat each day?

5g BCAA 5g creatine 5g glutamine 1 g vit c
20 mins later
1. 4 whole eggs / 50g bacon / 50 g cheese / pineapple wheel / 10G whey / 2500mg fish oil / 500mg evening primrose oil
2. 125g chicken / 100g ham / large salad / tbls flax seeds / balsamic vin
3. 250g extra lean mince / garlic / chilli powder / pepers
4. 250g lean steak / cajan spice / broc and spinach
5. 150g tuna / 2 whole eggs / 1 tbls mayo / spring onion
6. 25g whey 25g milk protein / 5 g creatine 5 g glutamine / 1 tbls walnut oil / 1 tbsp flax seeds / 2500mg fish oil / 500mg evening primrose oil / 1 g vit c

i agree on the ghrp-2. should ad 2iu GH ED also...LOL
i was trying to see if i could get there on my own, but it looks like i cant

i felt real tired today after work so i downed about 60g fats and felt a lot better. Dont know what that means about burning fats for energy

heres the last week:

Saturday, low carb 7-30-2011
7:30 1 tbs peanut butter (4p,3c,8f) 100cal
8:00-11:00 low intensity cardio
10:00 4turkey breast(32p,8c,16f)120
12:00 4ham(20p,0c,4f)120, 2cheese(10p,0c12f)160
1:30 6ham(30p,0c,6f)180, cheese(5p,0c,6f)80, 1oz almonds(5p,2c,13f)160cal
3:00 1 can tuna (45g/p, 0g/c)100,
5:00 4ham(20p,0c,4f)120, 2cheese(10p,0c12f)160
7:00 chuck roast(42p,0c,10f)290, salsa(0p,1c,0f)10
10:00 2 tbs peanut butter (8p,6c,16f)200
10:30 2ozpolish sausage(8p,0c,8f)150

calories 1950
protein 239
carbs 19
fat 115

Sunday, low carb 7-31-2011
8:30 1 tbs peanut butter (4p,3c,8f) 100cal
9:00-10:00 2 cups coffee 4
11:00 2 eggs(12p,0c,14f)180, 2 ham(10p,0c,2f)60
1:00 8oz chicken breast(40p,0c,4f)211, salsa(0p,2c,0f)10
4:00 4oz chicken breast(20p,0c,2f)106, salsa(0p,2c,0f)10, sour cream(1p,1c,5f)60,1oz almonds(5p,2c,13f)160cal
6:00 1 can tuna (45g/p, 0g/c)100,
7:30 4ham(20p,0c,4f)120, 2cheese(10p,0c,10f)160
8:30 1oz almonds(5p,2c,13f)160cal
10:00 4ham(30p,0c,6f)180

calories 1621
protein 202
carbs 12
fat 81

weight 244
weekly calories: 17032

Monday, low carb 8-1-2011 was going to start high that's why the oats am, but then changed to a week of low
8:30 1/2 cup oats (0p,27c,0f)150
9:00-10:00 1 cups of coffee 4
10:30 1 can tuna (45g/p, 0g/c)100,
12:00 subway chicken(46p,0c,10f)400, jalapenos(0p,1c,0f)4
12:30 1oz almonds(5p,2c,13f)160cal
1:30 6ham(30p,0c,6f)180
3:45 1 can tuna (45g/p, 0g/c)100,1oz almonds(5p,2c,13f)160cal
5:00 1oz almonds(5p,2c,13f)160cal
6:00-7:00 BJJ training
7:00-8:30 Hapkido training
9:00 3 eggs(18p,0c,21f)270, 3oz polish sausage(12p,0c,24f)276

calories 1964
protein 211
carbs 33
fat 100

Tuesday, low carb 8-2-2011
8:30 2 eggs(12p,0c,14f)180, 16oz water
9:00-10:00 2 cups of coffee 4
11:00 1 can tuna (45g/p, 0g/c)100, 1oz almonds(5p,2c,13f)160cal, 32oz water
1:00 8oz chicken breast(40p,0c,4f)211, 16oz water
2:30 5 ham(25p,0c,5f)150, 1oz almonds(5p,2c,13f)160cal, 16oz water
5:00 8oz chicken breast(40p,0c,4f)211, salsa(0p,1c,0f)10, sour cream(1p,1c,5f)60, 16oz water
7:00 4 ham(20p,0c,4f)120, cheese(10p,0c,14f)180
8:00 - 9:30 BJJ rolling
10:00 1 can tuna (45g/p, 0g/c)100, pickle(0p,1c,0f)5, 64oz water
10:15 1oz almonds(5p,2c,13f)160cal
12:00 3ham(15p,0c,3f)90

calories 1901
protein 268
carbs 9
fat 92
water: 6 liters

Wednesday, low carb 8-3-2011
8:30 3 eggs(18p,0c,21f)270, 32oz water
9:00-10:00 2 cups of coffee 4
11:00 1 can tuna (45g/p, 0g/c)100, 16oz water
1:30 10oz chicken(70p,0c,10f)470, pickle(0p,1c,0f)5, 32oz water
4:00 6 ham(30p,0c,6f)180, cheese(10p,0c,14f)180, 1oz almonds(5p,2c,13f)160cal, 16oz water
6:00 polish sausage(20p,3c,40f)460, pickle(0p,1c,0f)5, 1oz almonds(5p,2c,13f)160cal, 32oz water
9:00 2 sugar free jello cups(0,0,0)20, 32oz water
10:00 1 can tuna (45g/p, 0g/c)100,

calories 2110
protein 248
carbs 6
fat 117
water: 5 liters

Thursday, low carb 8-4-2011
8:30 2 eggs(12p,0c,14f)180, 32oz water
9:00-10:00 2 cups of coffee 4
12:00 1 can tuna (45g/p, 0g/c)100, 16oz water
1:30 6 ham(30p,0c,6f)180, 1oz almonds(5p,2c,13f)160cal, 32oz water
3:30 1 can tuna (45g/p, 0g/c)100, 1oz almonds(5p,2c,13f)160cal, 32oz water
5:00 3 chicken dogs(15p,3c,18f)270, 16oz water
6:00-7:00 BJJ training
7:00-8:30 Hapkido training
9:00 beef jerkey(0,0,0)00, diet coke
9:30 8 ham(40p,0c,8f)240, 2 cheese(10p,0c,14f)180, 16oz water
10:30 2oz almonds(10p,4c,26f)320cal, 32oz water

calories 1894
protein 217
carbs 11
fat 112
water 5.5 liters

Friday, low carb 8-5-2011
8:30 1 tbs peanut butter (4p,3c,8f) 100cal, 16oz water
9:00-10:00 2 cups of coffee 4
10:30 1 can tuna (45g/p, 0g/c)100, 1oz almonds(5p,2c,13f)160cal, 32oz water
1;30 steak(23,p0c,8f)173, shrimp(13p,0c,0f)62, salmon(23p,0c,6f)156, chicken(36p,0c,15f)290, 16oz water
3:30 2oz almonds(10p,4c,26f)320cal, 32oz water
4:00 2 tbs peanut butter (9p,6c,16f) 200cal
5:00 4 ham(20p,0c,4f)120, cheese(10p,0c,14f)180, 32oz water
8:00 8oz chicken breast(40p,0c,4f)211, salsa(0p,2c,0f)10, sour cream(2p,2c,10f)120, 32oz water

calories 2196
protein 235
carbs 19
fat 127
water 5

I think my fats are too low. You agree?



i feel like absolute dog crap after this week
I feel tired all the time, weak as hell, bloated and fat

this is miserable

thanks Thomas, your the best man, I need some coaching right about now
I was just feeling like shit when i wrote that, i feel better now
I am in for another 5 days
I can do just about anything if i am seeing results, its when i dont see results my brain starts to give in

and yes i agree part of my problem is getting enough calories in a day
raising my fats will help that a lot
I dropped my protein supplement, adding that back will raise my protein easy
last night after i wrote that i ate a ton of fats, nuts, cheese etc..and i felt much much better, my brain was just shutting down

so if i understand
1) i go 5 more days low/no carbs

2) i weigh myself before the carb period starts

3) then i get 6 hours to eat as many clean carbs as i want? (rice pasta potatoes veggies) I assume this should start int he morning so there are no carbs before bed.

4) then i weigh myself after those 6 hours and every day until I am back to the weight in #2

then i have questions about the adjustments, but i will wait until that day comes up to clarify that


thanks again mate for the help

you talked about maybe doing consulting like this for people
I will tell you i have seen some consultants and they send you 20 pages to read on day one of instructions
I think people need to ease into it and be spoon fed a little bit of info and tips at a time and i know its time consuming but 20 1 page emails over weeks with examples /tips from whgat they are doing would go over much better than a 20 page email

in the morning

Originally Posted by Straad

1) i go 5 more days low/no carbs.....[COLOR="red"]yes 12 in total... carbs can be up to 30g [/COLOR]

2) i weigh myself before the carb period starts.......[COLOR="red"]yes[/COLOR]

3) then i get 6 hours to eat as many clean carbs as i want? (rice pasta potatoes veggies) I assume this should start int he morning so there are no carbs before bed......[COLOR="red"]yes in the morning..... pretty much all simple/dirty carbs are fine don't worry about protein BUT must be low fat . Call it 3 meals BUT when you are full at each meal stop eating its a re-feed not an all out binge.[/COLOR]

[COLOR="red"]This thread has a list of ideal food for this re-feed Skip approved SkipLoading/refeed day carbs - IntenseMuscle.com
[/COLOR]
4) then i weigh myself after those 6 hours and every day until I am back to the weight in #2...[COLOR="red"]just once a day before brekie till you are are back to your baseline weight[/COLOR]

then i have questions about the adjustments, but i will wait until that day comes up to clarify that.[COLOR="red"]cool[/COLOR

as for your Mma training get a hold of some MCT oil's ( coconut oil is a good one )...15g pre training 15g during...think of MCT's as the fat equivalent of fast acting carbs....to keep energy levels up.

LOW FAT TWINKIES! I MUST FIND THESE...LOL

so basically high carbs low fat
so i can eat my total cereal with no fat milk and such