Workout

[Musashi]

Those things are a bitch, just takes practice and a bit of upper body strength. I weigh 180 and can get a few in.

[blacklabel]

Any suggestions on how to improve shoulder mobility? Trying to get my hand/arm placement right for the LBBS and it's damn near impossible. I'm doing shoulder disclocations now but would like to see if I have any other options.

[Irving]

Keto is difficult. I don't generally crave anything, until I don't/can't have it.
I've tried it before after reading this thread. I'm trying to go at least a week to start. Do you guys who follow that diet generally do a low amount of carbs each day, or do carbs on just the weekend or what?
I've probably been having around 100 grams of carbs each day. I don't think that is low enough really, but it is lower than usual. We'll see what happens.

[SouthPaw]

The way my keto diet works is I try to stay at 50 grams of carbs a day or less. Ideally I like to be around 30. If you have not done it before be prepared that your body will react to it. I was tired at first and had very thirsty all the time when I first started.

My carb up days are Friday at 4pm till Saturday at midnight. I eat regular amounts of carbs while keep my fat grams very low. Like I stated before read all your food labels. If you do not know what is in it don't eat it. You want your body to stay in ketosis because that is when it is burning fat instead of carbs. That is why I eat the same foods day in and day out. If you research enough you can make some keto foods that will replace carb foods to get rid of that craving.

[Irving]

It's only mental because I can't have it.

[Teufelhund]

I've been following a CKD (cyclic keto diet) for about 6 weeks now, using that same article on bodybuilding.com as a reference. I basically follow a paleo diet Mon-Fri since paleo recipes contain no carbs. Then I work in whole wheat pasta and whole grain bread with my meals on the weekends to replenish glycogen stores. The only exception I make to the paleo diet during the week is to eat a slice of whole wheat toast with peanut butter with my breakfast (usually sausage, eggs, and 2% milk). A lot of trainers recommend eating a high-glycemic (fast digesting) carb first thing in the morning to break your fast and stop your body from breaking down muscle for fuel (if you're trying to gain). Adding in the toast has helped me with the lethargy usually associated with a keto diet. I also use the myfitnesspal.com app on my phone to track my calorie intake.

I lift heavy Mon, Tue, Thurs, Fri, then about 45 minutes of HIIT (High Intensity Interval Training) cardio on Wed and Saturday. I take Sunday off. I also take some supplements: Arganine and caffeine (N.O Explode) pre-workout, and a whey protein complex (includes all three BCAA plus creatine) post-workout. Using this regimen, I've only dropped about 5 pounds, but I've lost over 8% body fat in 6 weeks. As long as I can manage to get in enough calories every day (harder than I thought it would be), this is sort of what they call a "clean bulk." I'm new to bodybuilding, so this has all been a lot of research followed by trial and error to see what works for me.

There are tons of paleo blogs and cookbooks on Amazon, so no shortage of recipes. My wife found this one for crockpot recipes. We made about 12 of these meals one Saturday by putting all the raw components in ziploc freezer bags, writing the cooking instructions on the bag, and throwing them in the chest freezer. That way the wife can just empty a bag into the crockpot in the morning and it's ready for dinner that night, usually with leftovers for me to take for lunch the next day. Fair warning: not all of those recipes are good, but most of them are.

[Irving]

I read the rest of that blog earlier tonight. I'm torn on how I want to approach this. Honestly, I don't work out. The longest span I've ever "worked out" consistently has been maybe 2-6 months in my whole like. Unless you count running with push-ups and sit-ups. Even then, I don't really push myself. This diet intrigues me because I'd like to be able to burn fat and drop a few pounds. I weighed myself again and I came in at 206, which is less than I thought. If I can loose 10lbs in fat, I'll be extremely happy.

With that said, I lean toward the CKD, because it's not like I'm really pushing myself. However, I don't want to pass out on the street if I decide to do some sprints or something.
On the other hand, TKD seems more manageable, but I feel like if I let a few carbs in, then I just will stop trying and let them all in, which is basically what happened the last time I thought I'd try this.

I've gone since pretty much Tuesday night eating very few carbs. Today at 4:50 pm I ate a cookie (it was glorious). I am still VERY sore from my workout Monday (run) and Tuesday (body weight exercises). I don't think I've injured myself, just very slow recovery. Also, I've been having a VERY difficult time waking up each morning. I'm talking over sleeping by an hour pretty much every day this week. I guess that is the fatigue I read about. Looking forward to having carbs this weekend, but not overdoing it. I plan on eating Pho tomorrow night.

One thing I wanted to ask about though, is if any of you guys have experienced circulation issues. My run tonight was SHORT. 1.5ish miles and 14ish minutes. I was wearing the same thin cotton gloves that I always wear when it is cold out, and same outdoor gear that is perfectly comfortable. Tonight, my hands were COLD. Like I thought I might have frostbite cold. I didn't hang around outside cooling down like usual. I came right in and my finger tips were in pain as they were warming up. It was about 27-30 degrees out, and I was outside, with gloves, for less than 20 minutes. I've never been this cold in such a short period of time. I might have run further but my fingers were almost completely numb. I've run when it was below zero before and never been this cold. Think it has anything to do with adjusting to this keto diet?

[blacklabel]

I basically follow a paleo diet Mon-Fri since paleo recipes contain no carbs.

No carbs or no grains? Paleo isn't keto and keto isn't paleo. You can eat a low carb paleo diet but it's not inherent in paleo.

[Teufelhund]

No carbs or no grains? Paleo isn't keto and keto isn't paleo. You can eat a low carb paleo diet but it's not inherent in paleo.

As I understand it, most of our carbs come from grains. Paleo is a low-carb/no-carb diet because of the elimination of grains (high-glycemic carbs). There are still some carbs in paleo, but they should be low-glycemic carbs such as sweet potatoes.

Maybe I don't understand what keto is; I thought it was eliminating/reducing carb intake so your body burns fat instead.

[blacklabel]

As I understand it, most of our carbs come from grains. Paleo is a low-carb/no-carb diet because of the elimination of grains (high-glycemic carbs). There are still some carbs in paleo, but they should be low-glycemic carbs such as sweet potatoes.

Maybe I don't understand what keto is; I thought it was eliminating/reducing carb intake so your body burns fat instead.

You're right, I've just heard too many people claim to go keto because they're eating paleo but they're eating shit paleo with 100+ carbs in their diet a day.