thanks for the info.
I recently tried a bulk (last month) 50p/30f/20c and 1300cals, 1800 on workout days. i found i put on a fair bit of weigh, but hardly (if any) muscle. I'm so used to keto, that i couldn't see myself eating a bowl of pasta or slice of bread anytime soon.
I'm thinking of trying a TKD (Targeted Keto Diet) and see where that takes me, though, even that involves a 2 day "carb-up" once a week.
You're confused between targetted and cyclic here. Targetted aims to inject your muscles with glycogen before work outs in an attempt to give you more burst strength. This is done by small carb intake before each workout. Cyclic is a once per week load to sustain you throughout the week. You cannot bulk by eating 1300/1800 calories if your maintenance is 2000. If you average less calories than you use then you'll lose weight. You cannot build muscle while losing weight. Won't happen. This is why body builders go through phases - anabolic and catabolic states - in order to gradually build muscle over time. It's hard to do both unless you're super dedicated. You can try to give your body time to switch between the two each day (this is what the leangains methodology aims to do via intermittent fasting).
Thanks for the advice.
Todays eatings: (for those who care)
Breakfast:
3 Egg omelet with spinach and cheese (im not sure what it was called, but it had 0.1g carbs.
Lunch:
66g (can) of tuna, with mayo and 2 hard boiled eggs (all mixed togeather). Begining to really like this meal!
Afternoon tea:
15g Green&Blacks dark chocolate egg, 10.5g fat, 4g carbs. (SO GOOD)
Dinner:
130g Steak, Spinach and soy sauce.
66g (can) of tuna, with mayo.
Ive been doubling up on mayo with suitable meals, to purely get sufficient calories and fats in. I read someones post on the bodybuilding forum, saying, to reach your calories, just double your serving size, but surly that would throw your proteins/fats out of whack?
I'm really struggling to get a suitable amount of calories in per day. Next week (week 2) would it be ok to introduce protein shakes after my workout? 500cals, 7g fat, 2g sugar and only 4carbs? And just continue with my current eating plan (or there abouts).
Thanks for the advice guys!
Spinach is pretty good for getting heaps of nutrients in, depending on how much you are eating. Personally I would try and get more variety in there. Chicken, nuts, avocado, broccoli, asparagus, capsicum, cauliflower, fish and so on, there are heaps of good foods out there! I also use butter for cooking and cream for coffee etc. You make make a lot of different foots out of almond meal/flaxseed meal or other keto-friendly substitutes. If you're interested PM me and I'll link give you access to one of my OneNote files with recipes and shopping lists I compiled ages ago (really need a spark of motivation to get using them again).
I try to avoid processed foods these days. Basically if it has a long ingredients list or doesn't expire really quick (e.g. processed foods) I try to avoid it.
You can use tools like MyFitnessPal (if you have a smart phone there is likely an app) to work keep track of what you are getting into yourself. On a keto diet you want to watch your electrolyte intake - magnesium, sodium and potassium.
Not to be judgemental, but if you're feeling that rediculously full that you can't eat more after 1300 calories living an active lifestyle try and give yourself a reality check. If you rapidly lose weight it can consume you; your mind narrows and its all you want. Try to keep in touch with your body. The keto diet is pretty suppressive of hunger as it suppresses your body's natural dopamine spike with respect to carbohydrates, but being unable to eat more after 1300 is odd at the least.
I've read a good deal of the pseudo science available online, some real science and lived with a guy who followed a very strict keto diet (he had good results but i suspect with the deidcation required he could have got the same results in a multitude of ways). I'd consider myself to have a better understanding than most but have never tried it myself as it seems like too much work to do well.
You sound like a typical disapproving sideliner; negative and judgmental. Everyone who's tried to tell me that they understand the ins and outs of ketosis and "knows better about it" have been horribly misinformed. Of course their are a stack of ways to be healthy and reach body and diet goals. Keto is one of these many, granted, but it's not any less legitimate or effective.
What many people who haven't tried a paleo/keto diet don't understand is some people actually feel better on it and want to maintain it for reasons other than weight loss.
Back to the original intention of my post. I'm not saying 165g of fat is or isn't healthy or that it isn't correct for a keto diet, but it is hard to eat in a healthy way. That is pretty obvious when the guy is getting 25% of his daily fat intake from mayonnaise. That meal plan also looks to have little regard for micro nutrient requirements. That is based on his 1800 cal/day, which I still maintain is not viable for bulking. The thread may be titled "ketosis diet advice" but the question was about bulking. Unless he is following a keto diet for other reasons (seizure suppression, allergies or intolerances) I think it is far from the ideal way to bulk with that kind of body composition.
This has a little more merit. Home made mayo is pretty good, processed crap from a store isn't great. I agree that 1800 is impossible to bulk on, as above, yet bulking on keto is 100% viable.
