From an anonymous PM - here is a KETO guide for a woman of 5'4 165 - this should help some of you out:




Ok here is what a woman of 5'4 165 would need to cut down bodyfat considerably using KETO:

approx 1,200 cals per day:

110g protein, 80g fat, and LESS THAN 20g carbs (this includes carbs from green veggies)


Categories of foods FOR KETO:

Meats: Chicken, Turkey, Fish (including tuna), Eggs, Beef, Lamb, Pork/Ham, and Tofu (avoid unless organic - also only used for women)
Carbs: NONE
Fats: Olive Oil, Sour Cream, Avocados/Guacamole, Peanut Butter, Nuts (be careful with both of these not to exceed your 20g carbs per day), Butter, Heavy Cream, and includes egg yolks.
Veggies: GREEN VEGGIES ONLY - preferably lettuce, celery, green peppers, broccoli, spinach, kale, collard greens, and zucchini.
Fruits: NONE


Basic Guidelines for KETO:

First 2 weeks, she will do keto without taking a carb day. That means NO CARBS (as much as 20g from green veggies is permitted) for 14 days. On the 15th day, she will take the first CARB DAY. Carb day is basically the following:

200g carbs
75g protein
30-40g fat

Categories of foods for CARB DAY


Proteins - any
fats - any
carbs - Whole grain pasta, bread, cereal, oatmeal, cream of wheat, whole grain bagels, brown rice, beans, crackers, potatoes, sweet potatoes, tomatoes, carrots, or virtually any other carb - however avoid any more than 50g sugar intake for the day.

The carb day serves to replenish muscle glycogen. After she takes the FIRST carb day, her routine will be 6 days of keto, followed by 1 carb day, and repeat. here is the breakdown:

Day 1-14 - KETO
Day 15 - carb up
Day 16-21 - KETO
Day 22 - carb up
Day 23-28 = KETO
Day 29 = carb up
etc etc.


Sample Meal Plan KETO:

Meal 1 - 2 whole eggs + 1/2 cup green peppers + 1 oz 2% cheese
Meal 2 - celery w/ 2 tbsp 100% natural (no sugar added) peanut butter
Meal 3 - 4oz chicken breast + 1 oz cheese + 1/2 cup broccoli + 1 tsp olive oil
Meal 4 - 4 oz ground beef (80/20) + small green salad + 1-2 tsp sour cream
Meal 5 - 1 protein shake (20-25g whey protein isolate) w/ 2tbsp heavy cream
Meal 6 - 1/2 cup cottage cheese + 1 tbsp olive oil or 1tbsp peanut butter

You can change things around and substitute things as necessary - just read the labels!!


Anyway, now here is the sample carb day:

Meal 1 - 1 bowl whole grain cereal or oatmeal w/ nonfat milk + 1 fruit
Meal 2 - 1 large bagel w/ nonfat cream cheese + tomato + 2 slices turkey
Meal 3 - 2oz whole grain pasta (uncooked weight) + tomato sauce + grated Romano or Parmesan cheese
Meal 4 - 1 protein shake (20-25g whey protein isolate) w/ 1 cup of fresh fruit
Meal 5 - 1 cup brown rice, 1/2 cup black beans w/ chopped onion+tomato and a dab of sour cream
Meal 6 - 1 greek yogurt cup + handful mixed berries


Run this plan for around 3 months for OPTIMAL results.


Also she should be doing 30-45 minutes of intense physical activity at least 4 days a week. That includes anything, jogging...biking...swimming...aerobics...weight lifting...etc.


Also make sure to follow these basic guidelines as well:


1. Drink at least 3/4 gal water per day (1 gal preferred)
2. Drink diet soda or 0 cal drinks sparingly - but they will not set her out of keto
3. Buy a food scale and weigh food prior to eating to ensure proper nutrition levels
4. Buy keto strips from the drug store or walmart and use them every so often to check ketosis levels (should be moderate ketosis)
5. Coffee or Tea (caffeinated...not decaf) every morning on an empty stomach helps burn additional calories
6. Stay active! the more active she is, the more cals she burns.
7. Get at least 8 hrs of sleep a night
8. Take a good multivitamin like NOW! Eve
9. If feeling hungry and not wanting to increase calories too much, eat raw celery and water.
10. During the first week of keto, she will feel dizzy/lightheaded etc. This is NORMAL. It will go away once the body adjusts to ketosis. Do not be alarmed.

This post was edited by SKCRaynor on Apr 4 2011 08:01pm

could you expound on this a bit more?
i google what a 'set' was and said roughly 6-12 reps (which i googled to be doing said excersise once (e.g. push up))
and 20 * 12 = 240 push ups in a work out?

or should i shoot for smaller sets then build up, really confused

also for the at equipment-less workouts should i be super setting any?

a pre-workout question:

how long should i be jogging to warm up before stretching?
also are there a set of workouts to pretty much cover most/all muscle groups for a safe workout?

thanks again

- eating 2-3 apples everyday is fine?
- how many calories should be burnt in a good cardio exercise

eating apple is when you need to burn fat ?

Workout plan for hypertrophy:

[Perform all exercises as follows: 1. Warmup set (15ish reps light weight), 2. First set (wait about 30 seconds after warmup, then do 10-12 reps medium weight), 3. Second set (wait about 30-45 seconds after second set then do 8-10 reps medium/heavy weight), 4. Third Set (wait about 1 minute after second set then do 85% of max weight for as many reps as possible until failure, rack the weight, wait 5-10 seconds and get it again for as many reps as possible until failure), 5. Fourth Set ( wait 1 minute after third set then do the Same as third set), 6. Fifth Set (WITHOUT RESTING after the fourth set, cut the weight in half and immediately go until failure again).

The only exception to these exercises are supersets which will be performed with medium/heavy weight and both exercises done until failure, wait 60 seconds, then repeat the process with a MILD weight increase (5-10% max increase). The key with supersets is just to keep going and fight the burn and get as many reps as possible with medium/heavy weight.

for bodyweight exercises, you generally want to perform 5 sets of each like this:

set 1 - warmup reps
set 2 - 75% of maximum reps
set 3 - reps until failure
set 4 - reps until failure
set 5 - reps until failure

This post was edited by SKCRaynor on Apr 5 2011 11:13am

first things first, I don't advise that you stretch BEFORE lifting....only after and during.

secondly, as far as warmups go, 5-10 minutes is all you need.

what do you mean a set of workouts to cover all muscle groups? I gave you 4 workout plans to follow...I'm not understanding the question I think

if not on keto, 2-3 apples a day are fine.

calories burnt in a cardio exercises DEPEND on many factors including, weight/height/intensity/type/metabolism/etc.

There is no baseline, work your cardio calories around what you NEED from it.

what?

eating apples has nothing to do with burning fat.

Raynor I was wondering if you could clear your inbox I have something to ask you and i'd prefer to send in a PM