I have been in nutritional ketosis for the last 17 weeks.
My diet is around 80% fat, 18% protein and 3%carbs
I have never felt or looked better!
I am a competitive powerlifter that has also added CrossFit into my training. My recovery is so good while being in ketosis that with the major increase in volume i’ve added to my training, it has not effected my strength one bit. In fact, I am getting stronger by the week while getting leaner.
I train 6-7 days a week, and 3 days out of the week I am getting in 2 workouts.
I will do a separate update at the 24 week mark on about how my body has changed along with update pictures. I’ve been taking weekly progress pics, and am very pleased with my physique thus far.
My only carb source I am eating is either 2 cups of broccoli or around 20 stalks of asparagus. Which ever I choose it’s broke up between 2 meals, of course they are either covered in butter or baked in olive oil. Lately I have been eating home made meatballs cooked in olive oil, then before I re-heat them (I make 3lbs at a time) I drizzle around a TBSP of either olive oil or walnut oil on them. Then I also eat eggs cooked in coconut oil for breakfast and also my meal before bed.
Check out these videos from my training this week. I realize these numbers aren’t outstanding, but the point is to show that they are personal bests for me and that i am able to get stronger while in ketosis.
My 505 squat!!
http://www.youtube.com/watch?v=L9e-05pRMR4&feature=youtu.be
This is me deadlifting 275lbs for 10 reps with just a belt:
http://www.youtube.com/watch?v=ruZmqPJZMsk
Here I am with a 145lb clean and jerk:
http://www.youtube.com/watch?v=OzBSgg28Trc
If you want to know more science about ketogenic diets you can read our blog post Stop Carb Loading, Theres a Better Way. If you want help setting up ketogenic diet you can contact via the email below.
If you have any questions please email us at info@paleoforpower.com and we’d be happy to answer your questions in an upcoming post!
I just started crossfit 2 months ago and also the Starting Strength program. People say you can’t do crossfit without eating carbs. I’ve been eating paleo keto for a while though, and so far I’m feeling great!
Thats awesome! For all the non-believers just point them to this article we wrote…it helps explain it in a quick simple way, they usually have nothing to say back after that
http://blog.paleoforpower.com/2012/08/21/fat-vs-sugar-whats-the-better-energy-source.aspx
Congrats on your astounding success.
I am wondering if you track with a blood ketone meter?
And if you do, what do you find the ideal blood level to be prior to your higher intensity workouts?
HI, Thanks, Well we have a meter but…. found out how expensive the strips were after the fact. So Neither one of us have used it yet.
If we do finally break down and buy some we’ll be sure to post.
Thanks for the comments and good luck.
Hi, I’m just starting my on keto, and I want to lift weights. I’m wondering, WHAT are you eating to get 80% from fat? do you have a post somewhere that explains what you eat to get that ratio, or can you just tell me here please? I just started, want to do it right, thanks!
John- First off thanks for reading the blog. Too get 80% fat I cook all my meat in either olive or coconut oil. I only eat around 3oz. Of meat per meal and add like a tbsp of olive or walnut oil on top of it before I eat it. And carbs only come from either asparagus or broccoli with butter on top a twice a day.