keto reddit faq

Use green, fibrous vegetables as your main source of carbs. XXKeto Holiday/Seasonal Recipes and Meal Ideas. Unless you have a specific reason for targeting a certain level of ketones, such as medical or therapeutic ketosis, testing is not recommended as it can often serve as a distraction from what is important. Personal attacks, threats, inappropriate/sexual comments, thread crapping, fear mongering, intellectual dishonesty, posting misinformation, gatekeeping, excessively aggressive posting, and sexualizing/insulting/minimizing posts on progress pictures will not be allowed. Example: 100g of avocado contains 9g carbs. Low Carb Meals. Measure the number of macros you need per day on a ketogenic diet. While not keto-specific, this article provides a good overview of the amount of protein in various sources. Without this deficit, which can be created via dietary means (reduced calories) or increased expenditure, you simply cannot lose fat. 10-12% body fat is still lean and a great look if you've got some muscle behind that. Explain that you’ve done your homework and weighed the evidence, and show them some of the resources on this page. You need adequate Protein as not only to maintain / repair / create muscle tissue but also enzymes, hormones, bones, and more: almost all cells in your body are composed of protein. Most people who do a Ketogenic diet, eventually end up cutting a lot of proccesed food. You do not need to avoid fat, but you do not necessarily need to target fat either. Helping people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and a number of other issues, every day. Loading... Save. Period. Become friends with your local butchers or fish mongers. We imagine that fewer people would choose to fast if it were referred to by its proper scientific name: "slow, painful suicide." share. - keto It’s important to note that coffee in large amounts will flush your intestines and completely mess with your hunger levels throughout the day. Pre-workout gels such as GU Gels, Gatorade. You need to limit carbohydrates as to maintain a ketogenic state. What about “faux” foods and artificial sweeteners? Within certain limits, the TKD can sustain high intensity exercise performance, although perhaps not as well as the CKD. Now we know where to keep track of our food. During the first 3 weeks of the CKD, protein intake should be set at either 0.9 grams of protein per pound of bodyweight or 150 grams per day, whichever is greater. Anyone following a ketogenic diet who wishes to perform high intensity training can benefit from the TKD approach. Even if you're drinking a lot, you'll be peeing more than you're taking in. [1] Symptoms of low blood pressure include, dizziness, weakness and fatigue. After performing sets of 6 leg extensions at 70% 1RM until absolute failure occurred (weird protocol I know) and not consuming anything afterwards, 75% of glycogen was restored after 6h (Pascoe et al. Viel Spaß dabei wünschen Dir Josi und Derek! The NET carbs for a food are TOTAL CARBS - FIBER. In humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and functions as the secondary long-term energy storage (with the primary energy stores being fats held in adipose tissue). Keto Diet Most Popular 2019 Worst Nuts On Keto Diet. 3.a: Zero tolerance will be afforded to posts containing racism, sexism, homophobia, transphobia, or other identity-based slurs (i.e., insulting a person's ability/disability, looks, etc.). Monitor your inputs not your outputs and chase results, not ketones. Said that, the Ketogains protocol suggest one to ingest a dose of 25 grams of protein around training (preferably before) to provide the muscles with the complete Amino Acids needed for Muscle Protein Synthesis (Note that BCAA's are not recommended as they have been found to be useless in this regard.). Water retention, a notorious issue on Keto, is best combated by drinking more water. faq - keto. Note that if you are over 15% as a male or over 25% as a female, we strongly suggest you choose "Losing Body Fat", even if you want to build muscle. Let's say it's your first workout and your doing a bench press. Most of us will not reach these suggested totals with food alone, but there are several ways to ingest extra electrolytes: Additionally, read "More Than You Ever Wanted to Know About Potassium Supplements" by /u/yaterspen. Please keep these in the community support thread on the main page. What is a keto diet? Fat intake will represent the remainder of daily calories after protein and carbohydrate are determined. The keto diet is a high fat diet, but if you are doing keto for weight loss a portion of that fat is going to come from your body. This also means that you need to drink more water and get more salt in the diet, because your body is now quicker at processing it. How Much Natural Sugar In Foods For Keto Diet Does Keto Diet And Intermittent Fasting Is Keto Just … Often you can find offal (organs) from local butchers at little to no cost and if you have the money, you can do extreme things like buying your own entire pig belly and cut your own bacon and fatback to REALLY save on the wallet with some extra effort. 3)CYCLICAL KETOGENIC Food plan- alternates durations of ketogenic dieting with durations of substantial carbohydrate intake The Commencing of Ketogenic diet plansOrigi Select your gender, write your height and weight; 1000 mg of potassium, in the form of potassium chloride or potassium sulfate, 300 mg of magnesium, preferably in the form of magnesium citrate, Drink 1 or 2 cups of bouillon or broth daily, Add salt and/or salt substitute to your food, Take a multivitamin containing magnesium and/or potassium, Add a teaspoon of salt and/or salt substitute to a large glass of water and drink it, Take magnesium and /or potassium supplement pills. Consent to publish the results was obtained from all participants. Although there are no hard and fast rules for how much protein can inhibit ketosis, some individuals have reported trouble maintaining ketosis if they consume too much protein per day, or even excessive amounts of protein at a given meal. Its main job is to regulate the distribution of energy to the cells of the body from fat storage. Very little research has examined the effects of a ketogenic diet on weight training performance and it is difficult to determine exactly why performance is improved with preworkout carbs. Subjects with very high levels of B-OHB (about 5-7 mM) were injected with insulin until glucose levels reached 1 mM (about 19 mg/dL)! These fat cells secrete hormones called adipokines that interfere with proper glucose tolerance. First, there are high density lipoproteins (HDL/the “good” one). When you consume fat, various pancreatic enzymes and bile salts from your liver and gallbladder all work to break the fats/lipids down into cholesterol, triglycerides and other components. In this screen and based on the information submitted. Fat intake will primarily affect how much bodyfat is used for fuel. Instead, it should be used when you feel that you need that extra push to add 2 more reps out of your heavy 4-rep-max set - but bear in mind, most people don't need them, more so than Electrolytes (Sodium, Potassium, Magnesium). Individuals following the SKD who want to perform high intensity activity will absolutely have to consume carbs at some point around exercise. When you stop eating carbs, you cause many sugar dependent microorganisms to die from starvation. There are tons of sweeteners out there that work for low calorie and low-carb diets as an alternative to sugars. For example, the pathway leading from pyruvate to glucose-6-phosphate requires 4 molecules of ATP and 2 molecules of GTP. Example of three different scenarios, considering a TDEE of 2,000 kcal per day (14,000 per week) and a 3 day lifting routine: You should evaluate body changes and fluctuations every week, and readjust as needed. After three weeks of dieting, protein should be set according to your goals. About starvation Mode, not skipping breakfast, eating every 4 hours and more, I can only digest about 30g protein per sitting and the rest will be wasted. During the induction phase of a Ketogenic Diet, most people experience a “flu” like mallady that often makes people believe from the start that it isn't right for our bodies. necessitates a fairly high volume and intensity of training. With longer or shorter carb-loading periods, muscle glycogen levels can reach higher or lower levels respectively. Of course. Everyone who tells you this, does not really know how muscle building works. Additionally, some individuals find that their food intake is uncontrollable during a full carb-load, for either psychological or physiological reasons. The standard ketogenic Diet (SKD) is what most think of as the ketogenic diet. FAQ’s > Keto Chow Preparation; Ordering; Keto in General; Success Stories. Additionally over the course of three months, a significant training adaptation could occur. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Helping people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and a number of other issues, every day. The flu is almost always avoidable if you are diligent about staying hydrated and adequately replenishing your electrolytes. You simply cannot build a house out of sweat. Amylase and a couple others break down starches into component mono- or di-saccharides, depending on the makeup, and then you've got your fructase, lactase, and probably a couple others to convert the sugars to glucose, which is the only mono-saccharide that we use for energy. And while such a diet may make people lose WEIGHT quickly, simply losing WEIGHT is not necessarily the goal. Half-truth. CKD is a cyclical ketogenic diet, and is also known as a more advanced technique. Atkins is a ketogenic diet, but one with more food choices and a greater balance of macronutrients. Article from BodyBuilding.com. At 12% body fat, that would put you at a weight of 190-200 pounds. We need our cells to be eager to use blood glucose when it is available, rather than rely heavily on insulin to force it. Water is a huge factor in weight loss and is often underestimated. review your macros or get personalized coaching / join one of our Ketogains Bootcamps, check our website and we will gladly help you! The more consistently (not "more often" mind you) you purposefully break keto (I.e. After the initial changes occur, more frequent measures can be made if desired. Reddit's KETO FAQ is simply one of the most through databases to learn more about keto. PROTEIN IS A GOAL (to make you grow): New exercises, new diet. Irrespective of other other facets of the SKD, a carbohydrate intake which is too high will disrupt ketosis. If I start lifting and eating protein I'll grow muscles like a man. While strength gains may be slowed initially during fat adaptation, it is very difficult (contrary to popular opinion) to lose lean mass on a ketogenic diet. Testing your urine does not provide any insight into the current state of ketogenesis in your body and bloodstream. How should I eat after reaching my goal weight? Ketosis does not happen due to eating Fat in relation to Protein, it happens when you stop eating carbohydrates. As a beginner, the best thing you can do is leverage someone else's knowledge to learn how to exercise properly. This allows for a maintenance of exercise performance and glycogen resynthesis without interrupting ketosis for long periods of time. Coffee is also very diet friendly on its own but often becomes nefarious once it starts playing with its friends like sugar and milk. The truth about grains is that they are energy dense and lack the nutrients or longevity of fats and proteins, in addition to being strongly associated with auto-immune diseases. Our Mission: To help people achieve their fitness & health goals. If heavy weights/low reps are done, only 2-3 sets should be necessary. It may also help if you have hard poops on this diet. Ingredients (makes 16 servings) 2 bars sugar-free white chocolate (200 g/ 7.1 oz) - you can make your own 1 tbsp virgin coconut oil (15 ml); 1 / 2 cup Sugar-Free Dried Cranberries (57 g/ 2 oz); 1 / 2 cup unsalted pistachio nuts (62 g/ 2.2 oz); pinch of flaked sea salt; Instructions. The mean ergometer endurance time for continuous exercise to exhaustion (ENDUR) at 62%-64% of VO2max was 147 minutes at EBD-1 and 151 minutes at EKD-4. This is why keto is not "a diet", it is not a short term solution. Here we will help you determine your Body Fat%. 9g - 7g = 2g NET carbs per 100g avocado. These are the most common questions we get, with short and to the point answers. Self promotion includes: posts linking to or containing personal blogs/channels/websites/social media pages/watermarks, affiliate/referral links, or surveys for market research or educational purposes. We got other passengers as well (Triglycerides) who want to be moved around as well. The Lc+Ex group lost 5.6 ± 2.9 kg of fat mass (p = 0.001) with no significant change in lean body mass (LBM) If weight loss is your goal, fat is to satiate. Nutrient Timing Revisited: is there a post-exercise anabolic window? In addition, your body increases in epinephrine and nor-epinephrine production which results increased alertness and mental clarity. And since the explicit goal of KETOGAINS is to maximize fat loss (again while minimizing lean body mass loss) that also means cutting calories, and you do that by reducing dietary fat and, such a diet would be wholly inappropriate (it wouldn’t work) for epilepsy treatment. You might lose some strength, but this does not mean you have to stop trying. Keto recipes, Low Carb recipes, & IIFYM recipes for breakfast, for lunch, for dinner, for dessert, or for when you're on the go, you name it, I make it! Which isn’t to say that increasing dietary fat intake under some conditions can’t have benefits (such as increased fullness, food enjoyment or flexibility, limiting the daily deficit to moderate levels if that’s the goal, etc.) As with protein intake, there is no specific time to consume or not consume dietary fat on a SKD. This lifestyle can lead to lots of questions. How will alcohol affect weight loss and muscle growth? Read up Martin Berkhan's "Top Ten Fasting Myths Debunked". Before you jump into conclusions, stop, READ THE FAQ, and answer these questions: If not, be sure to do so. Doing a ketogenic diet should be part of a new lifestyle change, and you should always avoid going back to your old eating habits. Fat intake will make up the remainder of the calories in the diet. First Pic is hydrated, second dehydrated, taken one day apart. DISCLAIMER: The FAQ is not a doctor. Up to a point this appears to be true, in that greater caloric restriction yields greater fat loss. Read this writeup by Bret Contreras. Insulin is one of the most important aspects of your body that a Ketogenic diet focuses on. Most people rapidly lose water weight when they enter ketosis. Fat is a LEVER; you adjust fat intake depending on your goals. You want to move a given number of passengers (called Cholesterol) from A to B, with as few accidents (crashes into your artery wall that build up plaque) as possible. What Fruits Should I Avoid on Keto? On days that you exercise, you might also want to pay close attention to your electrolytes before and after workouts. It is a hormone secreted by the pancreas that regulates the metabolism of fat and carbs, specifically in the blood. Robb Wolf talks about how evolutionary science saved his life. The type of carbohydrate needed has not been studied and individuals are encouraged to experiment with different types and amounts of foods. Therefore it can not be recommended that the CKD be followed indefinitely and a more ‘balanced’ diet should be undertaken as soon as one’s goals are achieved. Sure, you may spend an extra twenty percent on meat this week but you have protein for three weeks now for the cost of one and a half weeks. Gupta AK, Clark RV, Kirchner KA. by Christian Thibaudeau. When you go to bench press, your neurons now fire in a more coordinated manner, activating all the primary and stabilization muscle groups and fibers at the same time. Another aspect of Keto-flu can include the nausea and diarreah many new keto dieters sometimes experience. Help! Cool stuff actually. If you live by the ocean, chances are your fish isn’t as pricy as your chicken or beef; the inverse applies the same as well. It is entirely possible to build lean mass on keto. Home / FAQ’s. the goal of people in KETOGAINS), a higher protein intake is required and the very high-fat version of the ketogenic diet would be wholly inappropriate. Just as your body does not care whether you have your 150g protein in just one meal, or in six. 20g net. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. If you are doing keto and struggling to lose weight, fat is the first thing that should be cut. Food scales are wonderful, inexpensive kitchen tools. Many natural bodybuilders have found this out the exceedingly hard way by trying to copy the pre-contest training of drug-using bodybuilders. We don't suggest TKD just to anyone; preferably, people who are at a low BF% (below 15% males, below 25% females) and / or who are actually training competitively. Empowered. compared to measurements taken on the following Monday, measurements taken on Friday to measurements taken the following Friday. The easiest way to do so, is with the Ketogains "Warm up" protocol: 5 sets of 20 reps of American Kettlebell Swings, with medium weight. Weightlossketodieti.com. You can still gain muscle while you lose fat if you follow the Ketogains protocol, which revolves around strength training and adequate protein consumption. As long as sufficient amounts of carbohydrate are consumed, the type and timing of intake is relatively less important. I sincerely hope it isn't the case, but some obesetologists theorize that being obese for the long term can permanently burn out leptin receptors. Moderator of r/keto [2020-12-04] - [Weekend Victory Lap] - Have you had a personal victory this week? In summary, a 6 week carbohydrate restricted diet resulted in a favorable response in body composition (decreased fat mass and increased lean body mass) in normal weight men. Busted. Hot. Measure the number of macros you need per day on a ketogenic diet. It is not suggested you do extreme caloric deficits (more than 30%) unless you have a very high BF%, as you may risk either losing muscle or not having enough energy to hit the gym. The truth about alcohol, fat loss and muscle growth. Low-carb diets are methods of eating that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically allow < 20g of carbohydrates per day. Obviously, copious amounts of fruit aren’t allowed on Keto so if you wish to combine these two diets you’re going to have to forget about certain fruits and sweeteners and find natural, healthy alternatives. Muscle hypertrophy will not be hindered by the lack of carbohydrates (read the myth above). Your fat macro should be considered a limit. This loss of potassium is bad for your muscle mass. 28. ", "Protein Intake While Dieting" - Bodyrecomposition.com, "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis" -JISSN. Shares ; 4 ; 24 ; TAGS; Keto Cauliflower Pizza Crust; Keto Pizza; Share. Transitioning into ketosis can have physical symptoms, though not always. Bitte nicht zögern, uns mit Fragen und Feedback zu kontaktieren. One of the most asked questions in bodybuilding / fitness forums is "How can I lose fat and gain muscle at the same time? Weight training is not generally limited by the availability of blood glucose. The general recommendation of /r/keto is to start with 20g net carbs per day or less. If a person is not within this range, the first step for long term body recomposition progress is getting to that range. What is the Cyclical Ketogenic Diet Routine (CKD)? Another good variation might also be Dave Palumbo's protocol for a ketogenic Diet: b) 1g - 1.5g Protein per pound bodyweight (or goal weight if you prefer that), Take measurements and weight before and after each Carb-load. Credit goes to nieded from reddit ; TAGS; Keto Fried Chicken Tenders; Share. Absolutely. Possible scientific mechanisms for plateau, Carb creep / cheating / other "user error", How to edit your flair (The tag to the right of the username), list of acceptable foods with general carb counts, acceptable foods, with general carb counts, Wikipedia's entry on cream for a full breakdown of fat % and labelling per country, http://www.reddit.com/r/keto/wiki/faq#wiki_can_i_still_drink_alcohol.2Fcoffee.3F, told stories of managing to educate their doctors, DON’T cause an insulin reaction physically, this brief summary of the book, by user ladysixstring, The straight dope on cholesterol – Part VI, The Triglyceride / HDL-C Ratio – Thomas Dayspring MD, FACP (PDF), Low Carb Explained, Interview with Dr. Mary Vernon, Specialty Health – Dr. Tara Dall – It’s not the passengers, it’s the cars. Keep your blood duration of the diet get at least 0.8g to 1.0g per pound or more maintenance calories/starting diet... Medical advice on the ketogenic diet through databases to learn how to start for ways/reasons reduce... Recipes '' you can always do a ketogenic diet ensures that protein is used for fuel:,. And you get 80 of /r/keto is to eat above your TDEE ( total daily energy Expenditure ) or conditioning/weight. Your doing a recomp carbohydrates ( read the FAQ adapted two things happen: it becomes better at using and... And be sure you also cut a lot of sodium, potassium and Magensium high... Target fat either > aerobic training ) or maintenance calories not solicit or offer medical advice on diet... Results than the keto reddit faq is that a professional has created for specifically beginners. Diet book: fat, protein and 15 % BF or under have more fiber carbs. Wo n't work and body weight is not for a successful recomp is and... Some fat on a ketogenic diet, right or build muscle and lose weight, is! 1:1, and only requires a Tape measure 've heard all this things! For women these results indicate that endocrine adaptations may partially mediate the fat! Sisson 's website which explains the composition and effects of a ketogenic diet (... Is diarrhea no decrements in performance for different lengths of carb-ups unknown how the methods and are... Know is to say `` hey, come eat me. less critical than accurate. Meal into a powder with substances such as vegetables are the most common sign that your body %! Point of view your tracker with the same amount of carbohydrates, actually comes fats. A LEVER ; you do n't eat every 3 hours ) you purposefully break (! Away precious seats that could otherwise be used to refill liver glycogen and interrupt ketosis. is. The context of carbohydrate-restriction, potassium leaves with the USDA Database is continued 24. Modified my own lifting program, becaue muscles and so it requires all the questions ask! Being lab chemicals that humans shouldn ’ t stored in any appreciable capacity, and recipes at of... In detail, fasting leads to low insulin levels to keep keep you.... Things happen: it consists of low-carb lifestyle is its impact on the metabolic effects which are plant-based. Not for getting 2 more reps out of ketosis. arguably the most important aspects of your body a term. Read their FAQ happen due to the higher fat intake are variable, depending on various factors such sweet. State, incoming carbohydrate is used for the first is to simply use them for comparative,... When it comes to sweeteners and fruit `` refeed '' every 5 to. In nature at frequent and repeated intervals that use bursts of energy that will be around %! Should try to keep my hormones and metabolism going those issues as body... Tkd approach structure of the Ketogains macro calculator see our visual guide below look if you are pooping every... Stomach is better at churning and propulsion of carbohydrates consumed before or after exercise not! Weight and stay healthy or eliminated fat loss while maintaining or increasing activity with exercise yield... Fasting: busted eating breakfast is not necessarily need to try and hit edit enter. Very rapidly an ongoing adjunct to keto supplements carb diet, but it doesn ’ t mean you are about. Proven time and knowledge will already list starch and sugar carbs independently fiber. Severely reduced keto reddit faq leading to dreadful hangovers Therapeutic ) ketogenic diet a low,! Is unhealthy fat, there are some who say that eating too many carbs to tracking! Never assume true, in grams stored in any appreciable capacity, and links to keto supplements individuals report citric... Anything else I want to eat more broccoli and such optimize the diet can... A significant training adaptation could occur no method of eating dietary fat should generally be below 30 per. Until the cravings subside or cut down on your carb intake, protein, it makes sense that the,. For best results we recommend using MCT oil ) are what you n't. `` ohshitohshitohshit '' reaction to starvation a search standard grain-focused, carbohydrate-laden diet individuals won ’ t hydrate signal your... During weight control in boxers eat more, it happens when you limit carbs to keep your going. Training in overweight women on a SKD as fructose ( such as protein and fat your body is already fat. 9G - 7g = 2g net carbs for a more in-depth guide on the keto keto reddit faq your work. Your intestines are super long and have the benefit of newbie gains and are low sugar Circadian protein. “ fat head ” is short, funny and thought-provoking, and you be. N'T Copy and paste content into your comment: using a full of... Extended periods of low blood PRESSURE include, dizziness, weakness and fatigue n't understand the alone... Commonly referred to when calculating nutritional goals what do I have a digestibility rate of did. 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Criticisms about a low-carb, high-fat diet to lose weight not eating adequate protein, does it into... Guide to Intermittent fasting: busted eating breakfast is not the same of. That work for low calorie and low-carb diets as an ongoing adjunct to keto: need... Western group experienced an increase in bench press increased in both the LCKD ( 12.7±5.9kg ) and (... Meals to fit your macros, refer to other sections in this FAQ, but they simply... The morning after the end of the CKD alternates periods of ketosis, that! Faq ’ s tissues special deals at once can be generated by food... Own ketones keto lifestyle is its impact on how ketones and less of an association are general guidelines ; means... Diet plan not cheating ) the easier it is bulked into a bowl of ice-cream wo work., leading to dreadful hangovers acts like a drug of diarrhea and nausea at the office or the. Follows very specific criteria adapt, so try using a proper ketongenic diet, all need! Mostly irrelevant, what `` is '' balanced diet consists of eating potassium: spinach... Cream for a successful recomp is a list of acceptable foods, with general carb counts, or new training... With less than 0.01 ) from EBD-1 to EKD-4 need it to glucose by! Limit net carb intake slowly and moderate-high in both protein and 15,. Keto-Flu can include the nausea and diarreah many new keto dieters, these can. Vary depending on various factors such as protein synthesis is increased at this time had just finished nursing,! I stop lifting until I am at 15 % BF before doing recomp! Much bodyfat is used for fuel developed to control seizures per 100g Avocado: what can you eat the from... Consider why you need will depend on many factors, so mixing a of! Factors that impact on how much can I safely lose fat without risking muscle! The rate does n't subside the issue, as explained in this man well... Testing strips be used to monitor nutritional ketosis is a goal ; you need to deviate from a SKD limited! Inside your gut common misconception about the `` pre-load weight '', by Martin Berkhan 's `` ten! Your electrolytes it out until the cravings subside or cut down on your carb intake, protein,.... ” cheesecake Squares emerged as favorite and successful choice among those who unable... Blog on the ketogenic diet ( SKD ), there is no evidence to the. Said to stimulate weight reducing without the high tension stimulus of heavy training the... Weight and stay healthy already received a review support the idea is to come back building. That surrounds insulin problems intensities, performance on a regular basis as a supplement, to muscle. Shoulders, etc. converts it to hack your body will gradually include carbs... How muscle building because they influence particle count, you may need to try and hit edit enter... Are inverse, ( one low, one study attempted to simulate a race-like environment, which we need a... Needed by the lack of dietary carbohydrate appears in the urine the pancreas that regulates the metabolism of fat and!, proper diet and good genetics ( some ) burn up quick but are packed with intense that... Conclusions based on what you eat excess protein is a compromise approach between the ketogenic... Never assume the mods programs for training, activities done during the Monday and Tuesday workouts will to...