***Important Fat Loss Understanding Video***
My review and results of the Bodybuilding Ketogenic Diet.
What is the Ketogenic Diet?
Ketogenic / Keto comes from the word Ketones.
The Ketogenic diet was first established/constructed as one of the alternatives of curing Epillepsy in children.
Epilepsy as we know it is the neurological disorder of the brain to not function efficiently because of the cortical neurons firing excessively, hypersynchronously, or both, leading to temporary disruption of normal brain function. This might affect, for example, the muscles, the senses, consciousness, or a combination. A seizure can be focal (confined to one part of the brain) or generalized (spread widely throughout the brain and leading to a loss of consciousness).
However this all occurs when the body/brain is using Glucose as its primary source of energy. In order to remove Glucose as the primary fuel, they needed to remove the macronutrient that most readily converts to Glucose, viz. Carbohydrates. Disallowing ingestion of Carbohydrates/Sugars into the body blunts the body’s Insulin production and activity, simply because the function of Insulin is to maintain blood sugar within 80-120 mg/dl. Once there are no sugars in the blood(blood glucose coming in from carbohydrates) there is no requirement for Insulin.
Blunting of Insulin works well and good, but now the body needs to find an alternative source of energy to fuel itself and the brain whereby come in Ketones. It does so by increasing production of the Glucagon hormone, which increases production and functioning of Hormone Sensitive Lipase enzyme, which then leads to breaking up of Triglycrides(Fats) in the body and converting them into Ketones for use.
Once you’re in a state of Ketosis, the primary fuel source is Ketones and those are to be produced from the Fats in your diet, and the Fats in your Adipose Tissue(Body Fat), which means that you are going to be in a Fat burning state 24/7, as opposed to normal low carb diets that require muscle and liver glycogen stores to empty first, and THEN begin using the Adipose for energy.
Living on a diet that makes you use Ketones as your primary fuel source is a Ketogenic Diet. There are many variations of the Ketogenic Diet viz. The above mentioned one for Epillepsy, Bodybuilding Ketogenic Diet for Cutting(the one I used in this transformation) & the Cyclical Ketogenic Diet which also can be used for both Muscle Gain or Fat Loss.
Bodybuilding Ketogenic Diet
Made famous by the well-known bodybuilder Dave Palumbo.
What it is not/Who would I recommend it to?
It’s not the next magic bullet/pill/fad that’s going to help you shed all that belly flab and reveal your gorgeous abs, men. Nor is it the key to losing those love handles and muffin top and getting a flat tummy for you girls.
It’s a diet like any other that needs to be followed to the point, only in this case a lot more strictly, since any cheat meal or binge would get the body out of the state of Ketosis, leading to a loss of an easy 2-5 days and therefore a huge loss in efficiency.
I would definitely not recommend it to everyone, simply because the mental discipline required to adhere to this diet is ridiculously high. You can’t go for that one night party and eat anything and everything you want for that one night only, forget once a week, not even once a month! (For reasons explained above.)
I would recommend this diet only if you have had the mentality and disciplined attitude to stick to a healthy lifestyle for some significant amount of time, at least 2 years effectively in my opinion. At least then you know yourself that you are going to be able to stick it out your 12-16 week transformation period.
Also, another important/interesting thing to note. Once you get on Keto you can actually look around and truly observe how dependent the normal life and diet of people are centered around carbs. I was doing Keto with a girlfriend of mine, and whenever we went out for a cheat meal it was like a relief/respite since everything is made with carbs, and we could eat like “normal” people. Nothing, anywhere seems to cater to people in a state of Ketosis. This is quite ironic since we have evolved from man living in a Ketogenic state since perhaps forever(prehistoric/paleolithic times).
Not only is it totally safe it’s actually a lot better than what we in our daily lives have become accustomed to viz. dieting and food habits leading to Obesity, Heart Disease, Diabetes, Cholesterol problems and infinitely more.
Absence of Carbs/Sugars from the diet actually helps curing just about every single dietary induced pathology that we know of, as we have recently found out. (I encourage the inquisitive and research minded to do a bit of reading on Gary Taubes and watch Documentaries such as Fat Head and the like. What you will read, watch and learn will not only shock you but also save lives, not only your own but even your friends and family.)
Here’s something that school/college read Dieticians would be aware, yet unaware of. The Ketogenic Diets are not something that are taught in these classes. However the pathology of KetoAcidosis IS. They end up confusing Ketosis vs KetoAcidosis. Please be rest assured that Dietary induced Ketosis and Diabetic KetoAcidosis are two very different things.
I will leave you to links and videos on clearing that confusion up, I don’t wish to clutter this space up. If you still have questions about it you are very much free to ask in the comments below.
Why did I Keto and not Low Carb?
I just wanted to try it. Plain and simple. It was a new form of dieting that I had never heard of before, the results that other people have gotten on the diet are incredible, it requires an incredible amount of discipline, which was another one of the motivating factors to go for it. Every cut I go all out for 6-12 weeks non stop, I don’t take it easy like my bulks, where I can go the 90-10 or 85-15 rule. Cutting for me is 100% in. That mindset and what this diet demanded go hand in hand and fit perfectly.
Another reason for being keen on trying Keto was the simple understanding that, in a state of Ketosis, no matter how much you eat, the body is still going to be making Ketones from the Adipose and the Dietary fat and burning them off for fuel. Meaning continuous 24/7 fat burning, irrespective of how much you eat.
I started and maintained the Ketogenic Diet for exactly 12 weeks. The first 10 weeks were 100% in and effective as opposed to the last two weeks, which I will mention why later.
I ‘cheated’ carb loaded every 21 days. It’s suggested to go for a carb load/mental break every 2-3 weeks, but I think it also helps in kickstarting off Ketosis again and more effectively. Every cheat meal ended with me looking incredibly pumped and a lot more fuller than I did while being in the state of Ketosis. This is to be expected however since being in the state of Ketosis means losing out your Muscle and Liver Glycogen stores and hence a significant pump.
When I cheated I cheated properly. I went all out and had whatever the fuck I wanted to have with no limits. Chocolates, Cookies, Ice creams etc etc it was a sugar overload. I ate enough to get sick of it for the next 2-3 weeks again. Cheating had no negative effects as can be seen from the visual and practical(strength) results.
NOTE : Picture comparisons are Week 1 and Week 6, Week 12 is separately posted below.
Front Relaxed Week 1 vs Week 6
Week 1 vs Week 6 : Side Relaxed
Week 1 vs Week 6 : Quad Separation
Week 1 vs Week 6 : Back Flex
Stats Measured as follows:-
Right bicep -
Right forearm -
Left forearm -
Belly button -
Hip/Butt/Base/Top groin -
Mid quad right -
Right calf midway muscle –
Week 12 = Abs…
Even MOAR ABZ!!! Plus some Bi’s…
I lost 13 kgs over a period of 12 weeks , and besides the last 2 weeks, I highly doubt there was much if any muscular loss taking place.
Since I knew building muscle was out of the question(being that Insulin, the anabolic hormone was completely blunted), I went ahead to try and maintain my strength. Shockingly it increased!
My Squats went up by 10-15 pounds, My bench increased by 10-15 , My Deadlifts increased by around 20(Breaking the 2xBW barrier, for reps) and My Overhead Press by 5-10. All while losing 13 kgs of Fat off my frame and living without carbs and near depleted glycogen stores.
These might not sound too much but I know of pharmaceutically enhanced lifters who have dropped pound ages from 500lbs to 340s.
No matter where & who you live with, the women that love you can only cook so much of meat and dead animals. Daily. This happened with both my mom, and my girlfriend… X:/
If you have to live the healthy eating lifestyle you either have to have enough money to order in daily or manage to prep your own food. I go for a mix of both and did the same throughout the diet.
I was taking in around 300-320 gm of protein daily, since there were no carbs for energy. Needed the Protein for maintaining size and energy through De-Novo-Gluconeogenesis to prevent Hypoglycemia.
Fat intake was not calculated but wasn’t avoided unnecessarily till the end.
My Diet looked like this:-
15 Scrambled Eggs. (Whole) This was later tapered to 12 and then later to 10.
4-5 Shakes spread throughout the day. (Ya gotta do what ya gotta do)
1 Whole Chicken at night. (Ended up being Tandoori Chicken or Some concoction I came up with, pics below)
Takes a lot of balls to eat some burnt chicken…. even if you cooked it yourself. Tasted heavenly though!
I ended up having 1008 Whole Eggs.
I killed and ate 84 chickens. Minimum.
COME AT ME VEGETARIAN BROS!!!
Mistakes I made
Despite having the best of knowledge and research that I did, I made the mistake of continuing through with my Ketosis from Week 11 to 12, this was the time when I had gone back home for two weeks and had no access to a proper gym and so ended up not working out at all. Being on a deficit diet with no weight training stimulus is a disaster waiting to happen if you fear muscle loss. Those were the only two weeks I noticed myself getting significantly smaller and less pumped/less full/less muscular than I did the whole previous 10 weeks.
Here’s a few pictures of me enjoying my break at home. Significantly smaller.
Yes that’s actually a PS3 controller in my hand, I’m a huge gaming nerd.
Will I do it again?
Personally, atm I don’t think I will be doing it again. Reason being the total and complete absence of carbs.
- This puts up a mental block and can make your lifts suffer purely from a psychological stand point.
- No carbs = No Insulin = No question of building muscle whatsoever. Now I know, and I get into cutting with the mindset of losing as much fat as possible without giving any real importance to building of new muscle, but this way there is absolutely NO WAY that muscle could be built even if possible with my macronutrient intake.
- Loss of muscle glycogen stores and significantly reduced pumps. Again, at the end of the day, you should be happy with what you have achieved and accomplished. And when the mirror doesn’t have much to show for all the hard work you’ve put in, it creates a real mental and mood dampener. This loss is of course temporary and you look pumped once you get the carbs back. I look massive now after I finish a good workout and I’m definitely bigger. I might as well get in a few pics clicked later so that there are some comparisons to my look on Keto and off it with the normal pumps.
- Convenience. This actually swings both ways. I find it convenient that you don’t need to worry about anything that’s off the Keto menu and so you need to just eat like a machine and can focus on work better. At the same time however, it gets terribly inconvenient when you are living in the world, where everything caters to “normal” people.
Done with the post on Keto! If anyone has any questions/critique/advice please feel free to message or comment below. Thanks for reading!
Sorry about all the final pics being front ab shots only, but the problem is that I live alone and the mirror is too damn small. And also once you get the abs you hardly bother about anything else… :) At least it shows comparative leanness, what the point of this whole post was about. Will update this blog later on with current bulk progress pictures which won’t be nothing but ab shots :p
Next post will be about the right selection of the different types of exercises and options available. Or anything of your choice!Leave your suggestions in the comments below!