Saturday, January 23, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Diet Ketogenic Diet

KETOSIS Part IV

Justin RobertsonbyJustin Robertson
February 24, 2018
  • 0share
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Alright then, this is where the application of the past three posts has the opportunity to manifest itself physically with you my dear reader. Today’s episode of Adventures in KETOSIS will feature all you need to know to start yourself down this path of body re composition with the confidence you need to know you’re doing it right. Remember I’m here for you and am happy to answer any questions you may have in the comments section. So now that we’re sitting comfortably, let’s begin.

The first thing you need to do is get into ketosis. Obviously you need to drop your carbs as low as you can in order to accomplish this. For the first couple of weeks it’s advisable, in this person’s humble opinion, to eliminate milk and fruit entirely. Potatoes, grains, beans and lentils should also go.

It’s best to get into ketosis as fast as you can because that sluggish, foggy feeling you may have heard some speak of is not in fact ketosis. It’s your confused brain switching back and forth from using glucose to ketones and back to glucose finally realizing that ketones are what’s plentiful. Early on all it will take is an apple for your brain to decide that glucose is still the principal energy source because there seems to be a steady supply coming in. In a couple of weeks you can have that apple because your brain is using ketones but for now just hold off a while.

Something I do for at least a week is go overboard on the fats to send the message that this is a plentiful energy source. It’s whip cream in coffee and butter with everything. I actually don’t gain fat during this week but don’t lose either. The second week I’ll get a little more moderate with my fat intake.

As the diet progresses and if very low body fat is desired, you can continue to lower the fat on a week by week basis to achieve that shredded look. Once there, you can even up the fats and stay shredded, however we’re human and most of us go straight for some carbs after a period of restriction. I’m referring to getting very lean. You can quite easily maintain at around eight percent all year doing nothing drastic from my experience.

So the first couple of weeks are the tough part. You think you’re hungry but you aren’t. You just still want to go for those easy snacks which are all carb based. It isn’t often you think of eggs or meat as snack food but now they are as is the old steady peanut butter.

Anyone who knows me knows that peanut butter and I are basically inseparable. Eating a jar a day, every day is not uncommon at all. So during those early days whenever the urge strikes for fruit or grains, I just reach for the jar that is never far and have a few spoonfuls to settle the cravings.

After the first two weeks it’s time to add in a weekly cheat meal or carb meal. Your body reacts very well to these and the fat loss always picks up after them. Some people have a full day or even the weekend as their carb time but I prefer to limit it to one meal and still keep it sensible. I’ve heard of people that do all you can eat sushi or go crazy with pizza but if fat loss is your goal than a regular meal that has carbs is really all that’s needed.

It’s purpose is to give your muscles a refill of glycogen as well as your liver which is responsible for converting inactive thyroid hormone T4 to active T3. The number following the T is how many atoms of iodine per molecule are attached to it if you’re interested, but I can sum this up by saying you need a weekly cheat meal to keep your metabolism humming along nicely.

Another thing worth looking at is how much protein and how much fat should make up your day to day diet. After your added fat first week in order to accelerate ketosis, the sweet spot that works for me personally is a 50/50 split with respect to calories. Keeping in mind that a gram of each is four and nine calories respectively. A 50 gram serving of protein would need to have 22 grams of fat. Two scoops of protein powder mixed with water and two very generous spoonfuls of peanut butter thrown in is an example of a 50/50 split. A few of those a day with some animal protein and vegetables and you’re well on your way to getting that lean and muscular body you’ve always wanted.

A lot of examples in this write up are what I would personally advise someone to follow if I were helping them to get into that very lean state and I would make adjustments according to their goals as we went along. Someone else might do this differently but I have always had success with both myself and others I’ve advised. As you can see, this article was a bit of a departure from the others in that sense and I hope that you have enough information with all four parts to get started. Remember, if you have any questions feel free to ask. That’s it until part five of our travels through ketosis.

Happy Lifting.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 0share
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Ketogenic Diet
Tags: Ketogenic Diet
Previous Post

KETOSIS Part III

Next Post

KETOSIS Part V

Justin Robertson

Justin Robertson

Related Posts

Break Through Keto Plateau
Ketogenic Diet

How To Break Through Keto Plateau and Achieve New Fat Loss

Keto Shakes Reviewed
Supplements

10 Best Keto Shake Powder Reviewed for 2021

WATCH: The Ketogenic Diet Explained in Under 5 Minutes.
Nutrition

WATCH: The Ketogenic Diet Explained in Under 5 Minutes.

The Ketogenic Diet To Get Shredded and Build Muscle
Diet Plans

The Ketogenic Diet To Get Shredded and Build Muscle

Ketogenic Diet

Ketogenic Diet Basics

Anabolic Ketosis Guide
Diet

Anabolic Ketosis Guide

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Kevin Levrone

Kevin Levrone Moves Serious Weight With 12 Reps Of 315lb Behind-The-Neck Press

Julius Maddox 1

Julius Maddox Does 750lb Bench Press With Ease, Looks Superhuman

Calisthenics Training

Calisthenics Training: A Beginner’s Guide

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

21160