Hey guys, haven't been on in forever and usually I stick to supplements, but this diet is amazing.
If you know anything about anything, you'll have heard of the Keto Diet.
If you want to lose weight, it's perfect (give or take).
I personally am putting on muscle pounds and gaining with it. All I do is follow the diet and eat a LOT, and after each workout, drink an 8 oz. gatorade or applejuice with creatine, and 10 mins later, protein shake. restore glycogen and then feed it the protein it wants.
I also have a mass gaining workout that is top 3 three-day right now on a lot of bodybuilding websites. I'll post it if anyone is interested. look into keto, and tweak it to fit urself. 50 MAX carbs a day on that, i do less than 30 easy.
No harm is posting the ''mass gaining workout'' you speak of.
I'm interested to say the least.
Clean Bulking to 180lb as of May 23.
Day 1 - Chest, Triceps, Delts:
* 3 x 10 Bench press
* 3 x 10 Close-grip bench press
* 3 x 10 Incline bench press
* 3 x 8 Dumbbell flyes
* 3 x 8 Skull crushers
* 3 x 10 Tricep extensions
* 3 x 15 Front dumbbell raise
* 3 x 15 Side dumbbell raise.
Day 3 - Biceps, Back, Traps, Forearms:
* 3 x 10 Barbell curls (try wide and close grips too)
* 3 x 10 Concentration curls
* 3 sets of pullups to failure (if you can do them)
* 3 x 10 Lat pulls
* 3 x 10 Bent-over Rows
* 3 x 10 Wrist curls
* 3 x 10 Barbell shrugs
* 3 x 10 Calf raise machine shrugs
Day 3 - Quads, Glutes, Hamstrings & Calves:
* 3 x 10 Squats
* 3 x 10 Barbell deadlifts
* 3 x 10 Leg press
* 3 x 10 Leg extensions
* 3 x 10 Calf raises
* 3 x 10 Barbell lunges
* 3 sets Farmer's walk
I was going to do the Arnold Workout but then I realized .. no. So I settled on this, seems good so far, the leg day especially kills you.
you are doing this workout on less than 50 gms of carbs each day? How often do you refeed? What weights are you using in you exercises and what does your progression look like?
I have a tough time believing you are putting on muscle and weight using a keto diet. Like Joey asked, are you refeeding? I could see it if you are refeeding.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
i'd say just buy basic foods such as ground beef/steak, eggs, turkey, if you have more money, fish. the multi is a good idea.
as for no high GI carb loads, search skip loading and see what you find out about it. he's shown that the loads definitely help people get leaner.
no deadlift? thats a pretty high volume workout...
Sorry, there is a deadlift in there that was 3x8 that i changed to 5x5 and i also changed the squats to 5x5. I refeed every week for about 24-30 hours, very slow-burning carbs and at VERY high rates. so far, i have eaten about 200g of breads and wheats alone, besides the chicken and apple i had, and ive only been up since 9 AM. (1:00 or so now).
It is high volume, but train like a champ and you will see results. Most exercises were 2 x 8 or 2x10 or 2x12 .. you get it, but I changed it to 3 and the first is usually a buffer/warm up to get the blood flowing.
Why is it that people think keto is to only lose weight? What ever happened to the old school concept that if you eat more calories than you burn, you will gain weight lol Nothing has changed in our anatomy to suggest otherwise.
Look at the arnold workout and tell me that is not WAY too stacked, but then look at him. Stacking a workout is never a bad thing.
More opinions after the update, please
You have no idea. My gains have been immediate and blatant. Yes, I refeed. Everyone refeeds, I have never seen anyone go more than 2 weeks without it. Its odd to see and extremely pointless not to.
I am not going to go over each weight I do sorry but if you have a certain few i will answer them..
The Keto is designed to lose weight... If you're taking in more calories than burning, it's not really the keto diet anymore...
Jim Wendler, 531 Method"Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
The ketogenic diet is designed to induce ketosis. It just happens that most people eat less while in ketosis that it's used for weight loss purposes.
Please take some time to read a little something about nutritional anthropology.
Also, any variation of a ketogenic diet is designed for fat loss. It's very hard to induce ketosis if your caloric intake is higher than maintenance. You'll just burn the extra protein instead.
Last edited by VikingWarlord; 06-02-2009 at 07:54 AM.
If one person can do something, anyone can learn to do it.
Do what you've always done and get what you've always gotten.
There is no failure, only feedback.
"Journey of 1000 miles starts with a single step".--Lao Tzu
It's quite easy to induce ketosis without weight loss. A ketogenic diet at maintenance Calories isn't high-protein, it's very high fat, fairly low in protein and almost non-existent carbohydrates. It's been used around the world to reduce symptoms of epilepsy and other ailments for a long time.
But still, going into ketosis and trying to gain lean tissue is fairly stupid.