FT Questions....

[Scott Stevenson]

Thank you for your answer Mr Stevenson, very appreciated !

Just about the last point, keto diet.

Following this I've read Lyle McDonald's book "The Ketogenic Diet", Dan Duchaine's book "The Anabolic Diet" and Underground BodyOpus's book.

I have some difficulties to understand everything ( first because it's against preconceived ideas of classical bodybuilding, second because my english is poor.
) BUT I think have understood that the CKD may be very interesting to cut fat (and may be used to gain mass, Dan Duchaine say so but Lyle McDo seems not convinced)

My actual goal is to remove my excess bodyfat on my belly, vestige of a shameful past, so I would like to give it a shot.

So, I don't ask you to establish my diet, but would much appreciated as always if you can give me your green light with this :

Cyclical Keto Diet
Monday to Friday
2000 kcal
Prot 35%
Fat 60%
Carbs 5% (from veggies)

Saturday & Sunday: Carb load
2000kcal
Prot 20%
Fat : 35%
Carbs : 45%

EDIT : what do you recommand between carb load saturday & sunday OR start loading on friday after last workout till saturday night ??

Here a typical week day :

7am
Waking up Lime juice + water
Vitamins + 1 cap Omega 3

4 scrambled eggs
Olive oil 1 tsp
Almond butter 15g
1 Green tea without sugar

10 am
Chicken breast 135g
Almond butter 20g

1 pm
Veggies 250g
Fat fish (mackerel here) 120g
Olive oil 15g

4 pm
Soya yogourth 100g
Almond butter 20g
1g creatine
Whey isolate 15g

7 pm
Veggies 250g
15% minced meat 125g
1g creatine
Olive oil 15g

10 pm going to bed
2 caps omega 3
1g creatine
15g whey isolate
3g glutamine

On training day (5 pm):
Intra : Bcaa 10g
Post :Whey isolate 20g + creatine 2g + glutamine 2g (+ vitargo 20g ?????)

By the way, I would to open a diet & training journal on a french forum, do you mind if I do so ? I would like to give the people the desire to look into FT training , of course I won't share my pdf and / or explain all the contents of it !!

Thanks for reading

Hey Tintin!

FYI, Mauro DiPasquale wrote The Anabolic Diet (not Duchaine, who did write BodyOpus).

I'd agree with a purely Keto diet is suboptimal for muscle gain and that carbohydrates would be needed there.


As far as the diet, you have the green light to do whatever you'd of course. (If I gave you a red light, I'd then be re-constructing your diet, so you kind of pinned me down... )

Actually, I prefer to construct diets more in the manner that I think Lyle does (or did), based upon macronutrients and caloric needs, not percentages. (Percentages that slide with kcal doesn't give you control over macros. IN particular, this isn't ideal when you have low kcal day and want to RAISE protein off offset muscle loss.)

I"ve got many more thoughts, but here' show I'd set things up:

Start with protein requirement at typically 1g/kg. (You can even go higher - even if it does tend to bump you out of ketosis. Protein inhibits appetite, as does ketosis, and I'd take the protein sparing effects of protein over that of ketosis per se, given a choice.)

Then fill in kcal with grams of fat to reach your kcal for the day.

(Consider the you might have kcal from carbs, too, depending on veggie intake)

Set kcal based on current diet and rate of fat loss (or lack thereof).

I'm all for using a targeted Keto diet, so intra carbs can be your friend and possible not keep you out of ketosis for much more than an hour or two (once you are ketoadapted). (You can see in FT, that this shares a good bit with the template of the nutrient dietary approach I put forth there, except of course that there is a good deal more carbohydrate in the post-workout period.)

Sure - post away on the French forum. TIA for the "advertising!"

-Scott