TKD – Targeted Keto Diet

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TKD – Targeted Keto Diet (Keto with carbs)

With my workouts suffering from the lack of carbohydrates, today is day one of targeted carbs Keto

The theory seems sound, a small amount of high Gi carbohydrates (but not fruit) before and after weightlifting to fill the muscles with glycogen to help full the session.  Fructose cannot be used as it fills the liver and not muscles with glycogen so will affect going back into Ketosis.  As well as the right type of carbs, it is also important to get the right amount of carbs as too many again will affect Ketosis.

My initial plan is to use 35g of Waxy Maize Starch (WMS) 30 minutes pre workout with 20g of BCAA’s, this should hopefully shuttle the nutrients to my muscles nice and quickly, post workout will be 20g of WMS and 30g of a powdered protein – initially Soy because that’s what I have left.  Main reasoning to use WMS is simply because it isn’t a sugar!

The rest of the day remains the same with the exclusion of chicken.

WeightFoodCarbProteinFatCalories
71.49g (9.5)192.81 (25%)219.07g (65.5%)3,026.62kcal
40gWaxy Maize Starch35.2g0g0g141kcal
20gBCAA
20gWaxy Maize Starch17.6g0g0g71kcal
30gSoy Protein26.40g0.30g0.90g114kcal
250gLean Mince0g51.75g30g475kcal
Sauce2.77g0.98g0.06g18kcal
75gSpinach
250gLean Mince0g51.75g30g475kcal
Sauce2.77g0.98g0.06g18kcal
75gSpinach
50gSpinach
Tomatoes
4Boiled Egg
550gCoconut Milk12.65g9.35g127.05g1,232Kcal

8 August 2012, Diet tweaking, low carbs and brain fog.

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I decided to listen to my body today and stay in bed, the low calories/carbs and strength training is really knocking my ability to recover from workouts.  As well as a day off I have added some extra calories back into my diet and removed some more carbs by removing the apple and replacing it with another 200ml of coconut oil (so adding another 400 calories).  The changes feel like they have made a difference today with my head being a lot less foggy (although this could be me just getting more used to the low carbs) and I didn’t feel as tired so early.  If I’m honest weight loss has been probably a little too quick (200g overnight) so adding some extra calories should help slow it a little.  After doing some reading on Ketosis I think my protein/fat ratios are a bit out (protein too high) so I may have a few more tweaks to come.

Weigh in this morning puts me at 74.4kg with the second row of abs just about starting to poke through.  I hope I don’t have to lose too much more as I don’t like the feeling of being smaller.