9/28/2023 0 Comments Quick shred keto cleanseBut you have to be incredibly careful about the amount of carbs you ingest. You’re going to need a few carbs to put on mass, to give your body the building blocks it needs. Obviously, do this on a rest week, and preferably on a weekend so you don’t become a calorie-deprived monster at work. The best way to get into ketosis the first time: start with a 3-day fast. It helps a lot with the “keto flu." Once the transition happens you’ll feel great, you start running well on ketones. In the meantime, your blood gets overloaded with ketones, and your body freaks out a bit as it’s forced to adapt. When you first make that switch from burning glucose to burning ketones, there’s a 3-4 day period where you feel like crap as your body builds up the right enzymes. Stock up on fat powders to make it simple and convenient to keep your fat ratios high in a pinch. You don’t need to deprive yourself, you just need to be very strict about the ratios of macros you consume. You can find an omelet at almost any restaurant. Hell, breakfast is easy: bacon, eggs, avocado, they all fit. Luckily, once you’re in it, it’s a lot easier to stay compliant in keto. For me it takes at least a day, and I’m keto adapted. Unfortunately, the flip back into ketosis isn’t so immediate. If you down some sugar, even accidentally, and spike your blood glucose levels, your body will immediately flip back into glycolysis. You must stick to those ratios: high fat, moderate protein, low carb. Here’s the brutal truth: you can’t cheat. Why even bother with a bulking season if you can build muscle and be ripped year round? But for our purposes, we’re going to focus on shredded mass gaining. There’s a lot of research being done on the benefits of operating in ketosis: inflammation reduction, cancer prevention, the list goes on. To stay shredded while getting big, you actually have to lower your protein calories a bit and replace those calories with fat. And more importantly, ketosis requires looking at all three of those macros in relationship to each other. But flipping into ketosis basically requires that you look at that all-important third macro: fat. We all know high protein as a bodybuilding essential and we’ve been talking about carb timing for decades. That means eating a high percentage of fat, a moderate amount of protein (too much protein and it can get converted into glycogen), and an extremely low amount of carbohydrates. To accomplish that switch, you have to deplete your body of glycogen and keep your blood glucose levels incredibly low. In a nutshell, a ketogenic diet requires switching your metabolism from glycolysis (burning glucose, a byproduct of carbohydrates) to ketosis (burning ketones, a byproduct of fat). If you get systematic about the way you eat, cycling off of keto weekly for about 24 hours to refeed, then you can absolutely add lean mass AND stay shredded while you’re doing it.Ī brief keto overview: (You can skip ahead to the tips if you already know the basics) Ketosis for shredding is only half the story. Now you’re thinking… “Wait, this is a keto article? There’s no way to add muscle while in ketosis.” You’re mistaken, and I can prove it because I’ve done it. If you’re familiar, you probably know keto as a way to get shredded: the basic mantra is "eat fat to lose fat." The words “keto” and “macros” have been floating around in the bodybuilding community a lot recently. I’ll start with two words you might already be familiar with: ketogenic diet.
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