So I’ve been doing a Ketogenic Diet experiment for the last 3 and a half months, and this is not what I expected. Starting January 1st, I gave up all major sources of carbs, at least most of the time. Here’s exactly what I’ve been doing:
- 5% Net Carbs or less per day
- 15-20% protein, mostly from food sources, and 1 scoop of whey protein per day
- 75-80% dietary fat, mostly from good fats like coconut oil, mct oil, butter, and avocado
- I was aiming for 18-20 calories per pound of current bodyweight, or roughly 3000 calories per day. So this was not a low calorie approach.
- One cheat meal per week, from noon on Saturday till about 9pm.
At least that was mostly my plan. While I’ve been home, I’ve been pretty good. But I’ve had 3 trips to various places, and my Keto-diet didn’t come with me, lol.
So what results have I gotten so far? After a little more than 3 months, I’ve gone from 165.6 lb at 15% bodyfat, to 158.8 lb at 11.9% bodyfat. That means I’ve lost 5.9 lb of fat in 3 months. Not a huge number, but the truth is, I haven’t been very good on my diet. Of the 90 days from Jan 1-April 1, I’ve only been on the Keto Diet 68 days. So over 1/4 of the time I’ve been off the diet, and still lost 6 lb of fat, and lost almost no muscle.
Additionally, my training partner started about 2 weeks after me, and has dropped about 27 lb in the same amount of time (he started about 180 lb). He’s been much more strict than me.
All this to say that Ketogenic diet’s are much more powerful than I thought before. I feel better, look better, think better, and perform better in the gym. My next experiment will be to alternate between one week of full Ketogenic Diet, and 2 weeks of John Keifer’s Carb-Backloading. The idea is to stay lean, while pushing my weight back up. My goal for the end of summer is to be 175 lb, Hopefully still under 12% bodyfat.