What is the diet plan to achieve a athletic body?

Ketogenic diet Points covered –

Explained in layman terms

What is KETO OR KETOGENIC DIET?

Constituents of keto diet ?

How keto diet works ?

Why should you opt for keto diet? - pros

Why should you not go for a keto diet? – cons

What is KETO OR KETOGENIC DIET?

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As the name suggests a diet which carries out ketosis to provide energy to body

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Ketosis or ketogeneis – a process in which fatty acid cycle gets activated to produce energy and ketones

Constituents of keto diet ?

Ketogenic diet – 20 grams of carbs that's it = 1 banana or zero carbs it means no carbs at all nt even 20 ( check later for cons)

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Morning – oats + 4 eggs - 6 grams 1 egg = 24 grams

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Noon – grilled 100 grams chicken = 24 grams or 4 eggs

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Preworkout –have a boiled potato or any other carbs source

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Postwrkout protein shake atleast 2 scoops - 48 grams

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Postworkout meal – chicken / eggs 4 = 24 gramss – no carbs

Total protein = 24 +24 + 24 + 48 = 98 to 100 – check ur bodyweight – 1 to 1.5 grams per kg bdy weight

So a person is 60 kgs requires atleaast 60 grams to 90 grams per day

So difference between low carb diet and keto diet is – no carbs at all in ketogenic diet

Arnold classic era diet

My diet- Low carb diet -- 150 grams of carb per day = potatoes , rice, chapatis

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Morning breakfast – oats with milk + 4 eggs with all yellow if on keto and only one yellow if not on keto diet

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Noon – chicken / eggs + rice / chapati ( boiled veggies will also work along )

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Preworkout –have a boiled potato or any other carbs source

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Postwrkout protein shake atleast 2 scoops

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Postworkout meal – chicken / 4 eggs + rice + boiled veggies or chicken / 4 eggs + cooked veggies + chapati or rice

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Total protein = 24 +24 + 24 + 48 = 98 to 100 – check ur bodyweight – 1 to 1.5 grams per kg bdy weight

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So a person is 60 kgs requires atleaast 60 grams to 90 grams per day

how ketosis works ? simplified

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1 gram of Glucose provides with 4 kcal of energy

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1 gram of protein provides with 4 kcal of energy

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1 gram of fat provides with 9 kcal of energy

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As you can see fat provides more kcal than anyother

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Body finds easy ways to utilize food and provide energy – glucose à fat à protein

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So glucose is easy to break – this is what we have to prevent

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This can be prevented by cutting down glucose less than 20 grams per day and increasing fat and protein intake accordingly

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Ideally on keto diet one must not take bcaa also as it leads to production of insulin which leads to glucose usage but you can ignore it as it is very less / meagre amount

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Ketones – acetoacetate etc are produced by body as fat is used

Why should you opt for keto diet? – pros

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Loose fat

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Abs will be seen

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Shredded ripped

Why should you not go for a keto diet? – cons

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Lack of body fat , lack of carbs – leads to severe muscle loss

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Fatigue , restless , headache – loss of electrolytes

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Depeleting glucose looses 2.7 grams of water so u loose water and minerals à calcium , sodium , potassium

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Loss of intestinal bacteria – infections rare

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Loss of roughage as no fibre , constipation

1.

Solution only for ketogenic diet / zero carb diet : Not a good idea to keep this diet whole year so what to do à start keto diet à no carbs , moderate protein ,high fat diet for life à youll have to eat no carbs in a week and than on Saturday Sunday load your body carbs

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So 5 days a week no carbs at all and on weekends load with carbs à you loose very less muscle

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But if u do whole year without even weekend carbs ull loose lots of muscle

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Keep ur protein moderate and high fat – as ketois requires high fat but zero carbs

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If protein becomes double than it gets converted to glucose by gluconeogeneis and then into fat via fatty acid synthesis and stored in body so no use of keto diet if protein is very very high double the normal

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But high fat diet in ketogenic diet youll utilise that fat for workout

Conclusion : follow solution 1 for ketogenic diet

Or follow low carb diet 150 grams perday I which I follow – I have less veins but I look bigger and lean bulkier than all the other gym ppl except you manmeet coz ur bulk is quite good

For you choose any 1

a.

Follow low carb diet ie 150 grams carbs per day for shirt tight and looking good with abs

b.

Follow very low carb diet à if u want to be like dwayne johnson, ronnie etc all olympians while = 20 grams ccarbs everyday for on stage body ( carb cycling with heavy carb day on weekends)

c.

Follow ketogenic diet if you want to look like - fitness model but bulk will not be there 5 days a week 5 to 10 grams or zero carbs preferably

high intensity (heavy weights in which its tough to do the 10 th or 12 th rep )

low volume - 8 to 12 reps

low carb diet

type 1

MONDAY - REST or whatever day gym is closed

TUESDAY – BACK abs

WEDNESDAY – triceps calfs forearms

THURSDAY – quads abs

FRIDAY – shoulder - calfs

SATURDAY – biceps – abs forearms

Sunday – chest-calfs

  • give proper rest after every upper body

type2

  • monday - rest or wadeva day gym is closed
  • tuesday- back triceps
  • wednesday - rest or abs +calfs
  • thursday - legs quads hams no calfs if calfs done on wednesday
  • friday - shoulders forearms calfs / abs
  • sat- rest or calfs / abs + forearms ( any1 from calfs or abs for all schedules )
  • sunday - chest biceps

type 3

  • MONDAY - REST
  • TUESDAY – BACK abs
  • WEDNESDAY – triceps calfs forearms
  • THURSDAY – quads hams1- abs
  • FRIDAY – shoulder - calfs
  • SATURDAY – biceps – abs forearms
  • Sunday – chest-calfs hams 2

read carefully

  • best is type 1 and 2
  • change workout schedules when you feel youve stopped growing probably after 12 weeks you should change it or change it if you are trying to incorporate this in ur schedule
  • only thing to remember - high intensity 8 to 12 reps for muscle growth
  • or
  • high intensity high reps max 12 to 15 reps
  • anything above 15 reps or 20 reps is waste
  • high intensity means heavy weight
  • high reps 12 to 15
  • low reps 8 to 12 - muscle growth optimuM
  • Very low reps = 1 to 6 reps - for endurance and strength
  • to lean bulk -- u need to eat low carb diet with high protein with low reps to high reps with high intensity for 1 hr to 1 hr 15 mins for one body part
  • you should not be in the gym post 2 hrs with bcaa
  • without bcaa
  • eg : 1 hr 15 mins back workout excluding deadlifts time + 40 mins abs + 5 mins proper stretcing thats it do this for all scheduled exercises thats why type 1 and 2 schedule are best
  • calf and abs require thrice a week training
  • dont go for ketogenic diet -- all diets explained below in word document

compound exercises are the most imp thing for increasing your bulk or in layman terms you want your shirt to be fit or tight on your body

  • compound 1 - pull ups - chin ups 10 reps 3 sets twice a week - one on back day --- 2 -- any day of ur choice
  • compound 2 - deadlifts -- one on back day 3 sets with moderate weight for 8 repsthen increase your weight add more plates and do 5 sets of 2 reps or 1 reps so 5 sets of 1 rep each --- helps build endurance as already explained before
  • stiff legged deadlifts with barbell or dumbell -- for hamstrings -- 3 sets 10 to 15 reps = form on youtube ill give u channels below
  • compound 3 - squats - do on back day all variations
  • compound 4 - overhead barbell shoulder press - 3 sets 10 reps on shoulder day
  • compound 5 - bodyweight dips
  • compound 6 - bent over barbell rows during back day
  • compound 7 - flat bench press barbell or smith machine -- use maximum weight for 2 to 4 reps for endurance and breaking pr so that you progres with the weight 8 to 10 for muscle building
  • youtube channels -
  • exercise based
  • vintage genetics - classic poses and exercises
  • old skool fitness - skool is skool and not school --- for exercises
  • lee hayward - best for form exercises
  • scottherman fitness - best for form exercise
  • motivation based
  • kali muscle
  • kai greene
  • knowledge based
  • tarun gill for what is bodybuilding , truth about it
  • supplement discount and cheapest protein know;edge - paisa bachao - 9000 subs but best

supplements - pumpyouup.com on youtube

what supplements to buy at low cost cheap price but good quality

  • whey protein
  • best - tarun gill whey protein - tarun gill fitness .com store website 3300 for whey conc 2 kg ( cheapest but best protein in india ) and isolate for 3500 1 kg
  • he also sells creatine bcaa glutamine ( ive not used but ive used whey and quality is good of whey) but the price of creatine bcaa is same as other market products https://store.tarungillfitness.com/ not cheap

davisco flavored /unflavored - 1100 rs /995 / kg

got this mail yester talked to them

Davisco Whey Protein]

Cost per Kg (Unflavoured): Rs.995/-

Cost per Kg (Flavoured): Rs.1100/-

Origin: USA

For reference please see our Price List & Product List enclosed.

With Best Wishes & Regards

NITIN GUPTA

A.M. Healthtech

Phone No: – 09871316375

  • creatine ive not used but u get 5grams from beef and pork which we dont eat so cheap and options for creatine as follows

1. creapro muscleblaze - good but grainy

2. ultimate nutrition - okay

3. on creatine other creatine are expensive but its upto u

4. sinew nutrition - value for money good http://www.sinewnutrition.com/pr... -the cheapest one

GLUTAMINE

http://www.sinewnutrition.com/pr...

BCAA

http://www.amazon.in/Sinew-Nutri...

SINEW FOR ALL IS CHEAPEST

BSN - FOR BCAA 4500 RS 1 KG 70 SERVINGS 15 GRAMS SCOOP

pre workout - coffee

during workout -BCAA + CREATINE + GLUTAMINE - during workout with glucon d

postworkout -whey protein - post workout in water ot 600 ml milk ( 20 grams protein more)

200 grams chicken full leg piece - post workout after 1 hr or protein shake

+roti sabzi dinneR


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