Hi Scott,

 

I've mostly recovered from 2-3 months of pneumonia and have had a wonderful time getting back into the gym this past week! While recovering, I put on 30 pounds and went from 29% to 36%BF.

 

A more advanced builder suggested that I consider using the Ketone diet that he had used to drop 15%BF over 4 months. He dropped from 22% to 7%. This, of course, has my head reeling from the possiblity of a miracle. And also raises questions, after reading up on the topic, as to whether this is an approach that could really be of help.

 

So, my current figures are 54yo, 6'1" (tho VA says it's 5'11" disc shrinkage...THEY LIE!!!!), 310#, 36%BF, BMR 2561.45Kc. I'm working on my normal macros per your video. But these would change drastically using the Keto diet approach.

 

What your thoughts about this? Would the IF 16:8 be better? Oh, and how did the IF experiment work for you?

 

David in Tucson,

the PTSD dude

Ok, thanks John!

 

I have read that HgH is dependent on how long you sleep? 7-8 hours continuous before it releases? I try to keep the diabetes under control, but can have my sleep interrupted when my control messes up. Can multiple sleep sessions over 10 hours with occasional bathroom breaks totally disrupt HgH profuction?

 

David

Hi John!

 

I'm on day 4 of IF. I have had no hunger at all! However, today is the first day where I have felt low energy before a workout. I have been trying to workout after the 16 hour fast, within the 8 hr food period to maximize the potential fat loss. Am I wrong there? Should I workout within the fasting period? I am diabetes type 2 currently. My figures have been in the low 110s, which is very good. But I have found the need to eat some peanuts after I do a warmup on the treadmill: my energy dumps otherwise.

 

Hope you can advise.

Thank you!

David

David,

 

As someone near your age (51) with a lot of experience with IF, I would recommend the IF route. I do the 16:8 protocol. The challenge with Keto diets is the "Keto Flu" - the rundown foggy feeling you have until your body adapts and makes the switch to burning ketones from your liver for fuel versus glucose from insulin metabolism of sugar. This can last anywhere from 1 week to 1 month depending on the individual. IF also helps turn up your growth hormone levels which is where the majority of body fat burn will occur.

 

Keto diets are OK but they are really not good for the long term. IF is easier on the system and actually lets you eat a variey of nutritious foods and gives your digestive system a break. The key with IF is you MUST eat wholesome nutritious foods all the time. Cheat meals and occassional indulgences with junk food will short circuit your results and have you taking 2 steps forward and 1 step back. Planning your macros is critical and nutrient timing is important especially making sure to choose wholesome low glycemic carbs like brown rice, sweet potatoes, oats, quinoa, barley, whole wheat and avoiding ALL processed and white carbs. Eat the majority of your carbs during your 8 hour feeding window after your workouts. This ensures they will be used to replace glycogen stores in the muscle and not stored as body fat. Insulin is your main enemy right now and only carbs affect insulin levels. Growth hormone is only released during fasting and when insulin is not present which is why the 16:8 protocol allots 16 hours to fasting.

 

John

If i eat 50-100 gm carb 200 gm protein 90 gm fat is that considered keto genic diet or not

David,

 

As someone near your age (51) with a lot of experience with IF, I would recommend the IF route. I do the 16:8 protocol. The challenge with Keto diets is the "Keto Flu" - the rundown foggy feeling you have until your body adapts and makes the switch to burning ketones from your liver for fuel versus glucose from insulin metabolism of sugar. This can last anywhere from 1 week to 1 month depending on the individual. IF also helps turn up your growth hormone levels which is where the majority of body fat burn will occur.

 

Keto diets are OK but they are really not good for the long term. IF is easier on the system and actually lets you eat a variey of nutritious foods and gives your digestive system a break. The key with IF is you MUST eat wholesome nutritious foods all the time. Cheat meals and occassional indulgences with junk food will short circuit your results and have you taking 2 steps forward and 1 step back. Planning your macros is critical and nutrient timing is important especially making sure to choose wholesome low glycemic carbs like brown rice, sweet potatoes, oats, quinoa, barley, whole wheat and avoiding ALL processed and white carbs. Eat the majority of your carbs during your 8 hour feeding window after your workouts. This ensures they will be used to replace glycogen stores in the muscle and not stored as body fat. Insulin is your main enemy right now and only carbs affect insulin levels. Growth hormone is only released during fasting and when insulin is not present which is why the 16:8 protocol allots 16 hours to fasting.

 

John

If i eat 50-100 gm carb 200 gm protein 90 gm fat is that considered keto genic diet or not

You need to eat 25g or less of carbs to go into ketogenesis and be in a ketone state. 100G or under is very low carbs and may or may not promote ketogenesis depending on your body and your activity level. 25g or less ensures you will enter ketosis. Remember when you do, you will experience the "keto flu" until your body adjusts to using fat as primary fuel :-)

 

John

You need to eat 25g or less of carbs to go into ketogenesis and be in a ketone state. 100G or under is very low carbs and may or may not promote ketogenesis depending on your body and your activity level. 25g or less ensures you will enter ketosis. Remember when you do, you will experience the "keto flu" until your body adjusts to using fat as primary fuel :-)

 

John

So u u recommend raising my carb more than 100gm and lowering my fat below 90 gm?

No. If you want to eat a ketogenic diet, your carbs need to be BELOW 25g and your fat needs to be ABOVE 90g filling in the caloric deficit when your carbs are lowered to 25g so you meet your total caloric goal. Ketogenic diets mean the majority of the calories come from fat versus carbs.

 

John

Thanx alot john

 

Can u explain carb cycle ketogenic diet for me cuz i just wanna combined it with IF