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Pansport Forum  |  Ishrana  |  Zdrava ishrana  |  Ishrana za bodibildere  |  KETOGENA DIJETA « natrag napred »
 Str: 1 ... 15 16 [17] 18 19 20 Dolje Ispis
Autor Tema: KETOGENA DIJETA  (Poseta: 34185 )
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« Odgovor #49 : Decembar 05, 2008, 03:18:15 pm »

nema vitarga i drugih UH visokog GL na katogenoj dijeti , sem na dan kada je punjenje
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« Odgovor #48 : Decembar 05, 2008, 03:15:43 pm »

Hans jel stavljas bar 15-20g vitarga u PWM??
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« Odgovor #47 : Decembar 01, 2008, 09:52:02 pm »

extra text...ovo sa leucinom se treba probati
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« Odgovor #46 : Decembar 01, 2008, 06:00:43 pm »

evo malo kako da se pospesi keto dijeta


Drug-using bodybuilders who diet down using an ''anabolic diet type'' diet (5-6 days low carbs / 1-2 days carb-up) have been using a dirty and dangerous trick to quickly bonk themselves into ketosis. Ketosis is a state where your body produces ketones, an indication your body has switched to a fat-adapted metabolism (using primarily fat for fuel).

The faster you can get in ketosis, the more effective the low-carb diet becomes. A low-carb diet is also much easier physiologically and psychologically when you're in ketosis. Why? Because the brain can only use carbs and ketones for fuel. When you go low carbs but aren't yet in ketosis, your brain will crave carbs for energy and you get sugar cravings. When ketones are being produced, the brain will use them instead and you won't crave carbs as much.

After a normal carb-up, it takes 2-3 days of low-carbs dieting/training to get back in ketosis. This only leaves 2-3 days per week of maximal and comfortable fat loss. (Note that you'll still lose fat during the first 2-3 days in which ketosis isn't yet established.)

Some bodybuilders have been using insulin to get into ketosis faster. Insulin drives blood glucose into the muscles and reduces the mobilization of glycogen for fuel. As a result, your blood sugar goes down and the body switches to a ketogenic state much faster.

So instead of taking 2-3 days to get into ketosis, it takes them a 1/2 day. They use the insulin (low doses, around 3IU, of Humalog, the fastest acting insulin) every 2 hours in the evening while consuming only protein and some fats. This obviously leads to very low blood sugar (which is why it's very dangerous) and by next morning they're already in ketosis.

As I mentioned, don't try this on your own. Using insulin is already dangerous as it is, but it's even more so when you're not ingesting carbs! It could lead to hypoglycemia, diabetic coma, or even death!

A safer (and legal) way to accomplish the same thing is to use Leucine for the same purpose as insulin. Leucine is a ketogenic amino acid. It leads to a large (but within your own natural limits) insulin spike. If you don't consume any carbs 1 hour prior and up to 2 hours after ingesting leucine, your blood glucose will lower significantly, helping you reach ketosis faster.

You can do this on your carb-up day, which would look like this:

Morning (1-2 meals): carbs from fruit to fill liver glycogen first
Between 11 am and 2 pm (2 meals): carbs from starchy sources (rice, yams, potatoes, etc.)
Mid-afternoon meal (around 3-4 pm): last carb meal of the day... high glycemic carbs

And from 4 pm you only have protein and fat along with ingesting 5-10g of leucine every 2 hours (5 pm, 7 pm, 9 pm, 11 pm for example). The key is no carbs after 3-4 pm.

This will help you get into ketosis much faster and it will be both easier and more effective to diet down while in a low carb state.
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« Odgovor #45 : Novembar 26, 2008, 09:56:40 pm »

Aaaaaa, super si ga isplanirao  Wink
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« Odgovor #44 : Novembar 26, 2008, 09:45:18 pm »

evo obecani trening uz keto  http://forum.pansport.rs/index.php?topic=64785.0
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« Odgovor #43 : Novembar 21, 2008, 04:05:36 pm »

e mogo bih ali idem samo do novaka,eventualno jos nedelju,ovo je cisto priming Smiley

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« Odgovor #42 : Novembar 21, 2008, 10:41:49 am »

On salatu wise ni ne racuna u hranu, to mu je kao woda.
Kg brokola uz obrok...ahahahah... Cheesy
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« Odgovor #41 : Novembar 21, 2008, 09:34:13 am »

e ovako da dam neki primer ishrane mozda nekom olaksa...ja krenuo sad u ponedeljak


1. 7celih jaja

25gr bcaa pre treninga

25 bcaa posle,merica whey,merica kazein

2. 450gr ella sir +kasika maslinovog

3,4,5,6. obrok po  200 grama pileceg belog ili oslica (ako je oslic ide malcice maslinovog sa svakim,pile ima oko 4 grama masti po 100gr)

7. 60gr kazein pred spavanje



uz svaki obrok ide 3-4 grama fish oil

sve u svemu ispada oko 80-90 grama masti na dan uz 4-5 grama UH(ono iz wheya,elle i vitamina)

oko 300-330 proteina na dan na 97-100kg


punjenje cu raditi svakih 7 dana 2kg krompira( 400gr UH) otprilike 4 grama po kg mase


p.s. i naravno da ne bi bilo ni najmanje zelje za slatkim tu je 4-5litara zero ili pepsi max na dan...mora nesto sta cete Cheesy




takodje uz keto dijetu super bi isla neka vrsta lactic acid treninga buduci da se fino dopunjuju(videcu ovih dana da prevedem koji i okacim),kreatin moze da se koristi kao i beta alanin tokom dijete,ali izbaciti NO jer sadrze dosta UH...


e sad ono bitno...ako ste natural,po meni nema efekta ovo raditi duze od 6-8nedelja max jer se uspori metabolizam dosta...tako da ako nemate eca,klen,gh i sl. dalje ne bi bilo poente ici...


a jel bar ima nekog barenog povrca uz taj bareni oslic i belo meso?
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« Odgovor #40 : Novembar 21, 2008, 06:42:54 am »

e mogo bih ali idem samo do novaka,eventualno jos nedelju,ovo je cisto priming Smiley

MA DA..VALJA SE SPREMITI ZA 31..TREBA BITI U FORMI ZA TU NOC..HHAHAHAHAHAHHHAHAHAHHAAHHAHH
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« Odgovor #39 : Novembar 20, 2008, 11:48:11 pm »

e mogo bih ali idem samo do novaka,eventualno jos nedelju,ovo je cisto priming Smiley
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« Odgovor #38 : Novembar 20, 2008, 11:14:26 pm »

e ovako da dam neki primer ishrane mozda nekom olaksa...ja krenuo sad u ponedeljak


1. 7celih jaja

25gr bcaa pre treninga

25 bcaa posle,merica whey,merica kazein

2. 450gr ella sir +kasika maslinovog

3,4,5,6. obrok po  200 grama pileceg belog ili oslica (ako je oslic ide malcice maslinovog sa svakim,pile ima oko 4 grama masti po 100gr)

7. 60gr kazein pred spavanje



uz svaki obrok ide 3-4 grama fish oil

sve u svemu ispada oko 80-90 grama masti na dan uz 4-5 grama UH(ono iz wheya,elle i vitamina)

oko 300-330 proteina na dan na 97-100kg


punjenje cu raditi svakih 7 dana 2kg krompira( 400gr UH) otprilike 4 grama po kg mase


p.s. i naravno da ne bi bilo ni najmanje zelje za slatkim tu je 4-5litara zero ili pepsi max na dan...mora nesto sta cete Cheesy




takodje uz keto dijetu super bi isla neka vrsta lactic acid treninga buduci da se fino dopunjuju(videcu ovih dana da prevedem koji i okacim),kreatin moze da se koristi kao i beta alanin tokom dijete,ali izbaciti NO jer sadrze dosta UH...


e sad ono bitno...ako ste natural,po meni nema efekta ovo raditi duze od 6-8nedelja max jer se uspori metabolizam dosta...tako da ako nemate eca,klen,gh i sl. dalje ne bi bilo poente ici...
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« Odgovor #37 : Novembar 20, 2008, 08:20:36 pm »

heheh

4 caps pred spavanje ZMA i spavam kao lutka.......bre.....
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« Odgovor #36 : Novembar 20, 2008, 08:16:23 pm »

i ja mislim pogotovo sto ne ide kreatin uz svu tu kolu Grin

eh da,i dosta ljudi kaze da bez UH lose spavaju,probajte ZMA ja spavam ko beba,da ne navijem sat,spavao bih 16 sati Cheesy
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« Odgovor #35 : Novembar 20, 2008, 08:10:34 pm »

extra...
samo bolje beta alanin nego creatine u svakom slucaju
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