Chrisj22's Diet & Training Log

Originally Posted by razg

Assuming you are cutting, I see no place for WMS or fruit juice.

Originally Posted by razg

Glycogen depletion is a non-issue unless you are doing massive volume or a lot of cardio - any glucose requirements will be dealt with by gluconeogenesis in the liver. Leptin is irrelevant until you get very lean, and IMO cosmetic concerns such as 'fullness' are redundant unless you are doing a photoshoot or something. Moreover high fructose consumption is probably the worst in terms of creating an adipogenetic environment. If you're going to refeed, which I wouldn't recommend at this stage in the diet, I would stick to pulses/grains/legumes primarily. I don't endorse keto diets either, but that's another story.

Originally Posted by wigz

Razg i don't understand a word of that last post you have just completley blinded me with science..! would you mind lloking over my current diet?

sorry for the hijack

Originally Posted by Tall

Prob as good a place as any to discuss it?

Keto diets I've found are the fastest way to get lean while strength increases. I'm able to train as normal, tend to have more energy - provided diet is structured correctly - and tend to have little or no carb cravings.

1 litre of fruit juice I wouldn't particularly class as 'high fructose' (100g?) but some spillover is to be expected as part of a refeed.

Not sure I agree on Leptin not being important until you get lean - Leptin levels are reduced in overweight adults, as leptin plays an important role in fat burning surely you agree regulation of leptin levels is a good thing?

Increased fluid retention, when undertaken correctly can be used to increase hypertrophy via fascia stretching.

Keto diets have been shown to be a beneficial weightloss mechanism for the obese and has a positive impact on their lipid levels.

Originally Posted by razg

1) The thing about keto diets is that they work primarily by altering substrate usage. You consume such high fat that they are rarely hypocaloric - that is why you can maintain strength increases, as they are only mediated via the CNS/SNS. Were you to use a 40/40/20 at or slightly above maintenance, you would be able to manage increases in strength without being crippled in anything endurance or energy based (i.e glucose metabolism).

Adjustment of fat and protein can be altered to the required levels. Weighloss will occur even at maintenance calorific levels due to fat oxidisation.

Chris's aims were fat loss and strength increases. Had he planned to run a marathon things would be different.

I agree they are not as easy to stick to, but what diet is when the smell of freshly baked doughnuts comes wafting out of Greggs bakery...?

2) As far as i'm concerned, fruit juice is basically junk food - it lacks the fiber and phytonutrients that actual fruit does.

Thats just an opinion. Fibre can be added vai different mechanisms. Dismissing fruit juice is like dismissing WPC.

3) Leptin is a non issue if you are overweight and consuming below maintenance. Yes when you get very lean, it becomes an issue, and messing with it via supplementation etc may become useful.

Do you have any studies on that one...? Leptin levels are reduced in the obese, so as far as I can see increasing Leptin to prevent fat loss stalling is beneficial.

4) This is at best, conjecture.

I'd say it was more of conclusion based on an interpolation of data. Muscle fascia is stretched to some extent as a result of fluid increase. Hence the abundance of Pump supps and 'muscle memory' when starting a new AAS cycle.

5) Sure, they do work - however basically any diet that leads to weight loss will improve variables such as lipids.

6) My main problems with keto diets are as follows:
a) Yes they are simple in terms of food choices, however from a health perspective, you miss out on a great deal.

Fibrous green veg should be included on the diet, so other than a reduction in Spuds/Carrots/Bread I don't see that much of a restriction personally - but it does depend on a persons eating habits.

b) I feel they are no more effective in terms of weight loss than an isocaloric diet.

Again thats just an opinion. Personally I feel crappy on restricted kcals.

c) Most people feel crappy on them, and overall athletic performance is compromised.

Endurance events perhaps due to a restriction in glycogen, however the refeed should take care of this. But most people feeling crappy on them, is at best, conjecture

Carbs are also allowed on training days, bracketing the workout.

I agree they are not for everyone. Hence why this is in Chris's log and not me pimping out a ropey article.

I'm having good success with it, Chris seems to be - although it is early days, my training partner is almost a new man in less than 4 weeks on the diet.

d) High protein low calcium is a major recipe for metabolism of bone calcium, and metabolic acidosis (which increases amongst other things cortisol).

Calcium is contained in cheese, fish, greens etc all of which can be consumed on a keto diet.

e) Bad breath

I've not had this this time around. Then again I drink alot of water and chew the odd bit of gum

f) Low fiber

Fibrous green veg. All you can eat. I'd guess I get at least 30g of fibre ED from green veg. Combined with Coconut milk means my digestive system isn't 'impared'

You get the picture.