The Keto diet involves spending prolonged periods with extremely low levels (no more than 30g per day) to almost zerog per day of carbohydrates and increasing your fats to a really high level (to the point where they can account for up to 65% of your daily macronutrient intake). The idea behind this is to get your body into a state of ketosis. In this state of ketosis, the body is supposed to be more inclined to use fat for energy, and research says it does just this. Depleting your carbohydrate / glycogen stores in the liver and then switching to fat for fuel means you should end up shredded.

Then you follow this basic platform from, say, Monday through Saturday at 12pm (afternoon) (or Saturday at 7pm, depending on which version you read). Then from this time until 12pm on Sunday night (that is, up to 36 hours later), turn up your massive carbs …

(Some say, and this will also be dictated by your body type, that you can go crazy on carbs and eat whatever you want and then there are the ones who, more wisely, in my opinion, prescribe that you keep sticking to clean carbs even during your carb spike).

So, calculating your numbers is as simple as the following …

Calculate your required maintenance level of daily calories …

(If you are looking to go down fast use 13- I would not recommend this, if you want a more level drop in body fat use 15 and if you are really going to try to maintain or possibly gain some lean muscle mass use 17)

Body weight in pounds x 15 = a

Protein of the day 1 g per body weight in pounds = b

Bx4 = c (c = number of calories allocated to your daily protein intake).

ac = d (d = amount of calories assigned to fat intake).

D / 9 = g per day of fat to consume.

The final calculation should leave you with a very high number for your fat intake.

Now for those of you wondering about energy levels … Especially for training because there are no carbs, with such a high amount of fat in the diet you feel quite full and fat is a very good source. fuel for your body. (One adaptation I made is to eat a good fish fillet about an hour before training and find that it gives me enough energy to complete my training.) (I am aware of the arguments made for not consuming fat 2- Otherwise, 3 hours of training. While I will not consume fat 2-3 hours after training, since I want rapid absorption and blood flow, I do not see any trouble slowing down everything before training so my body has access to a slow-digesting energy source.).

Continuing the general guidelines …

There are those who claim to have an intake of 30g of carbohydrates immediately after training, enough to fill liver glycogen levels. And then there are those who say that having as much as that can push you out of ketosis, the state you’re trying to maintain. Since I’ve been doing the post-workout shake for the last 8 years of my training, I’ve decided to try the “no post-workout” route! I guess I can try it too!

During my carb spike period, for the sake of those who would like to hear from you, you can get in shape and continue to eat the things you want (in moderation), for the first six weeks I will be relaxed about what I eat on this period. but then the next 6 weeks I’ll just eat clean carbs.

I also like to make sure that the first workout of the week, like a Monday morning workout, is a good work hour, so I start cutting liver glycogen now.

I also make sure I have one last really grueling workout on Saturday before my carb level goes up.

And I eat a lot of fish, eggs, olive oil and beef!

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