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This is your bible for next 4 weeks minimum, read it understand it and follow it
This is me writing at 1:30 pm so dont expect a detailed explaination, theres a
booklet on a vegetarian guide to Keto in our squats library, do read , it has some
valuable info
Ill just cover the basics here
Youll be starting Atkins version of keto diet, henceforth simple referred to as keto
Keto is basically an extremely low carb, high fat and moderate protein diet, Idea is
to let your body know that there are other sources which can be used as fuel other
than sugar and carbs. Fat, thats right !
Consider the following scenario
You have a car, it has fuel in the tank and in reserve. The fuel in the reserve is fat,
while the fuel in the tank is glucose( carbs+sugar). In order to burn the fuel in the
reserve, you need to empty the fuel from the tank first.
Keto has a muscle sparring effect, meaning you wont lose any muscle, also you will
keep gaining muscle if you keep your protein intake at 1gm per pound of your body
weight, feel free to make it 1.5 times.
When on keto, once the body is carb depleted, it start producing keto bodies or
ketones, meaning body is burning fat, you can actually get a urine test done to see
if ketosis is happening or not.
Once carb depleted, your body should start ketosis in a day or two meaning youll
feel shitty while your body is getting carb depleted, but will be fine once the switch
happens. Depending on person to person, it may take between 2-6 days for carb
depletion and ketosis
You need to know the exact quantity of your macros. For Keto, were going to
use the 60:35:5 ratio. 60% fat, 35% protein, and 5% carbs. Remember fat has
9 calories, more than double of carbs and protein
Use the following website to calculate your macros
http://macronutrientcalculator.com/
So for daily calories of 2000 and macro ratio of 60:35:5, I get the following
5. Make the
Vitamin-c
BCAAs
For girls, zinc and calcium additionally
diet in the following way how am making
You can do the adjustments according to your needs, just make it according
to the macro, get back to me in case of any doubts
Training, HIVT zindabad, 1 week heavy weight low reps, next week medium
weight high reps (to activate slow twich fibres as well
For heavy weights follow the 6-8 range
For light/medium weights follow the 50 range
Its pretty late here and I might have missed a few things, if you feel so, buzz
me ( not tonight) and Ill add it to the doc