Yeah, I know cottage cheese is a little high in carbs, but I've ordered my casein today, so should have 5kg of it (about 10lb!) within the next week

This is why I end up confused! I think I'll have to get some dextrose and mess around with keto sticks to work things out!

Hi TrainerDan

I'm currently doing 5g glutamine before all exercise, and 2 scoops whey with 5g glutamine after all exercise, then 5g glutamine before bedtime and some cottage cheese until my bucket load of casein arrives.

Do you think I'd be better changing to casein after HIIT, or just keep with whey (possibly only 1 scoop of whey after HIIT and keep 2 for lifting days)?

Cheers

In order to take dex after a workout, you should be lifting fairly intensly. Yes, I was nervous to take it at first. When I DID first start I was taking it as "Smarties" candies, I would eat just about 3 rolls, which at 7 grams a roll is 21grams. The sticks showed that I was in ketosis when I would get home a couple of hours later, as I was working out mid-morning and eating lunch out after. After found source for just plain dex, is easier to add to PWO shake, although getting to eat a little candy can be a nice small "extra" (but harder on the tooth decay, I assume).

Anyway, if the sticks are the only way you can tell if you are in ketosis ( I used to use them, but the stinky pee is enough for me now-a-days *read, cheaper*), then get them and start at a low amount of dex, say 10 grams or so and see if you stay in keto. If you do, you can work your way up a little at a time to see how much works for you without kicking you out.

And if you don't wanna' tempt it, don't, lots of people do CKD without the small carbs after workouts, still works.

So while training for a marathon or 10k, should we just be mindful of our heartrate that it doesn't get too high and we go into a catabolic state?

Anyone can answer this one if they can. I would greatly appreciate it.

yes, heart rate zone training and proper sports nutrition pre workout, during workout, and post workout are critical for runners ... especially at the longer distances.

Alright, Im a beginner, well, been doing some resistance training but have upped my weight considerably to gain muscle and lose 20 -25 lbs. I am going to lift 3x week (45 min per to start) and cardio 2-3x (or maybe cardio 2 and add another lift day). I am staying around 20-25 carbs a day. I have GNC Pro-Performance 100% whey protien at 4g carbs, 20g protien per scoop. I can fit this into my carb counts on lift days. As a beginner, should I do this, or is this more for those who are already in shape, ie. no weight to lose?

Hey - here's what I'm thinking for you:

My feeling is to try incorporating a small serving - perhaps 20g of protein, and see how your fat-loss progresses. Make sure you get it into you IMMEDIATELY after lifting, and make sure you work HARD when you're lifting so you're set up to push it into your muscles, and not just glycolyze it.

And the extra lifting day sounds like a GREAT idea - but not for a whole body programme - work it into a 2 or 4 day split so your body parts get some rest from day to day.



- Built

could you give an example of proper pre/post/during workout nutrition would be. I don't want to get anything wrong. I'm trying to loss some fat but build longer lean muscles.

Cool.

I've been on Atkins for almost 8 months now (but stick to 25g or less carbs a day pretty much), so part of my problem is ketosis is just so natural that I can't remember whether I'm in it our out of it! I got the metalic taste etc at first, but either that's gone or I'm so used to it I don't notice!

Is the stinky pee a good sign? I've noticed it pretty bad few times particularly after a hard work out, but wasn't sure if it was something to do with making myself dehydrated. I normally drink loads (quick US calculation!) I've had about 250 oz of water today, so my pee is normally pretty dilluted!

i just posted postworkout on the six pack thread.

you can't really deviate much with high fat low carb anyway so it's not going to matter a ton before workout.. just make sure you eat something substantial (ie: real food kind of meal) about an hour before going.

Well, it works for me. Of course, the more your urine is diluted, the less keytones there will be in it. And the more dehydrated you are , there will be more. If you use the strips, you'll see the same thing. If you have very dark purple, you are probably not drinking enough water. It's sometimes hard to tell, for me, with the strips, because I burn a lot of my keytones and drink a lot of water, thus making it harder to read the strips, as they don't always show much color even when I am in ketosis.

Chip - I've noticed this too. Could you expand on the "burning ketones" thing? I know this happens, but I really don't understand it.

ditto what built said !!

Ya'll *said with nice southern drawl* are going to have to go back and re-read ya'll Atkin's books! This is very basic to low-carb diets. When in ketosis, our bodies use ketones that are made by fat (either dietary or bodyfat) for it's main source of fuel, instead of glycogen which is made by carbs.

When you use keto strips, you are measuring the ketones that have "spilled" over into your urine because they were more than your body needed for fuel. If you are more active, you will use more and spill less. If you drink a lot, they will be more diluted as you will have more urine that is being "spilled" into. Ketones also stink, so the smell of your urine is a telltale sign of ketosis, as is your breath.