A Comprehensive Guide to Bodybuilding on the Ketogenic Diet

Trusted by thousands of real people worldwide

This is a different kind of nutrition program.
The ketogenic diet and working out both cause significant water loss. You can exercise all you want, but until you change your nutrition and start eating better, you won't get great results. Threads 1 to 25 of Once these three factors are in place, you will tend you lose more fat if you are in a calorie deficit and gain more muscle if you are in caloric excess. Over the past ten years, over 2, studies have been done working with meditation. I am a former fatguy so monitoring this closely incase it gets out of hand.

How to Select the best Muscle Building Nutrition Book

Find your next workout plan

If you are doing a full day fast, then aim to meet your weekly calorie needs by eating a bit extra when you are not fasting. Try fasting for hours a couple of days a week or when you start the ketogenic diet to see if it helps increase fat loss and ketone levels.

Make sure you are still consuming enough protein and calories to meet your goals. If you have been using the four bodybuilding principles and following the ketogenic diet flawlessly and your performance and results are still suffering, then you may benefit by increasing carb consumption at the right times. The two main ways of doing this are known as the cyclical ketogenic diet and the targeted ketogenic diet.

For more in-depth information on the difference between the cyclical, targeted, and standard ketogenic diets, check out our guide on the three ketogenic diets. This is why supplementing with a special type of fat called MCT oil can help you tremendously. MCT oil is made of medium chain triglycerides, which are a type of saturated fat that goes straight to the liver after digestion just like carbohydrates.

In the liver, they can be converted into ketones and sent to the cells in your body that need them for energy. In other words, supplementing with MCT oil can help you become keto-adapted more quickly. Try supplementing with MCTs before your workouts for an extra boost. The main effect that bodybuilders benefit from most is the ability that EPA and DHA have to improve recovery and stimulate muscle protein synthesis.

Furthermore, if the goal of supplementation is to reduce soreness, a 6g dose, spread over the course of a day, will help. Use Nordic Naturals Ultimate Omega and eat wild-caught not farm-raised salmon and sardines for the best results.

L-Citrulline is commonly used as a sports performance and cardiovascular health supplement. Studies have found the L-citrulline supplementation results in reduced fatigue and improved endurance for both aerobic and anaerobic prolonged exercise. This makes it the ideal supplement for keto bodybuilders, especially while they are adapting to the diet.

To enhance exercise performance, take 6, — 8, mg of citrulline malate about an hour before training. Creatine is one of the most well-studied supplements and is safe and effective in enhancing some aspects of performance. Taking 5 grams per day of a cheap monohydrate powder no need for anything fancy seems like the perfect supplementation strategy for anyone looking to increase muscle mass, strength, and power.

According to the research, you will get similar benefits from loading creatine as you will when you take a smaller 5 gram daily dose. The only difference is that creatine loading will cause faster saturation of muscles with creatine, which can lead to greater short-term increases in strength and body weight via water retention.

Taking a smaller dose of creatine for a longer period of time will eventually reach the same saturation point, but will take longer. Keep it simple and take 5 grams of creatine monohydrate powder per day. Beta-alanine has been shown to enhance muscular endurance.

Many people report being able to perform one or two additional reps in the gym when training in sets of 8—15 repetitions. This is the exact rep range that will be comprised during the first few weeks of the ketogenic diet, which makes beta-alanine an ideal supplement for keto bodybuilders. Take 2—5 g with 5 g of creatine every day for best results.

If the tingly sensation that beta-alanine gives you is too uncomfortable, then take. Other than fasting, the ketogenic diet is the best way to increase ketone levels without supplements. However, if you are looking to boost your ketone levels for increased energy during workouts, then ketone salts will help.

Ketone salts are a powder that consists a combination of a ketone body and a mineral. The ketone salt that works best for you will depend on your mineral needs. On the ketogenic diet, you will probably be getting enough sodium from salt intake and calcium from high-fat dairy, so magnesium and potassium salts are the better choices. Magnesium has a slight edge over potassium because many more people tend to be deficient in magnesium then potassium.

The ketone body you should get is, without a doubt, BHB. One study also has found that BHB helps increase muscle protein synthesis.

Try supplementing with a magnesium or potassium BHB ketone salt for an energy and muscle building boost during your workouts. Taurine is an organic acid that is known to have a variety of benefits, especially for bodybuilders and athletes. This all-out cycling sprint was testing the exact energy system that is most compromised during the ketogenic diet, so the results of this study are promising for athletes and bodybuilders on the ketogenic diet.

What were the results? You probably think the combination of caffeine and taurine got the best results, right? Taurine supplementation alone decreased fatigue and increased power more than caffeine or caffeine and taurine together. The study mentioned above supplemented their participants with 50 mg of taurine per kilogram of body weight. Use this metric to find your personalized dose and slowly decrease it to see if you can get the same effects from less taurine.

However, caffeine comes with three downsides:. They both are the building blocks of the complete proteins like the meat, dairy, and fish you will have in your ketogenic diet. After research found that leucine, the primary BCAA, helps stimulate muscle protein synthesis, BCAA supplementation suddenly became essential for bodybuilders.

However, if you are eating plenty of protein already, supplementing with BCAAs or EAAs is just a waste of money that may not help at all. Use that extra money to buy a quality protein powder like whey protein or pea protein that has all the amino acids necessary for muscle growth.

The two primary concerns that you may probably have are about eating too much fat and too much protein. After all, eating a lot of saturated fat will cause heart disease and eating too much protein will cause kidney problems, right?

The short answer is no. Protein and fat intakes that are higher than we recommend in this article are safe and can provide us with many health benefits. For a more in-depth look at these common keto concerns and more, check out our recent article.

When done correctly, combining the ketogenic diet with bodybuilding workouts is one of the most effective ways to achieve your body composition goals. These five principles are all you need to get the best results. However, there are other things you can do that may boost your results even further.

Start Here Keto Diet. Here are the five principles every bodybuilder must follow: How does my diet look? Welcome to the Bodybuilding. To protect our members and the forums, the following rules are effective in all sections. The purpose of this thread is to explain the dietary approach of Discretionary Calorie Allowance which will now be referred to as DCA.

Hierarchy of Importance When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the I lift heavy 3x a week full body.

I eat eggs and oatmeal for breakfast chicken and rice for lunch and dinner and make homemade mass gainers and still nothing. I track my calories and I hit my calories and macros and still nothing.

Hi, I'm really reliant on my protein bars for a lot of my protein. Due to unforseen circumstances, I ate all of my calories by 4pm without working out. I lifted weights from 7: Do I still need to eat to help recover, or can I skip this meal? Below are the top voted NFL Stadium foods of the week that received 10 or more votes. Please choose up to 6 that you like for the Finals tomorrow: Toro's Chicken Stack Burger Sliders.

Okay so I have been consistent with lifting for a month now. I am 30yrs old 5ft 2 and weight lbs. I weigh and log all my food and I'm eating calories daily. The scale is not budging for me Meal plan for muscle growth. Well I know why take supplements: D but why would you take supplements if you can take amount of calories from food?

I will probably have to take on of the two for my Chorioretinis Serous Central, which is not healing autonomously. The doctor told me that there are some side effects, hence he decided to wait another 3 months to see if the CRSC heals, but it's not healing: I was wondering, is any of you Sup ya'll, Question for ya: I'm thinking about trying to reduce my sugar intake. I have a question though. I see people talk about this no sugar diet, does that only included added sugars as opposed to all sugars?

If I was to cut all added sugar and only have natural sugars, are the sugars in milk considered all natural? I am currently bulking and my nutrition typically looks like this: This is the vibe that I get from reading a lot of the posts on MPS, but that obviously can't be everything.

And so your nutrition plan must change too. There's only one way to continue to get results, and that's to tailor your diet specifically to your body, your goals and the results you've gotten in the past. This guide shows you how.

At Precision Nutrition, we have a battery of assessments, questionnaires and tests that our clients undergo regularly. Coupled with the Precision Nutrition System, these assessments allow us to get rapid results with clients. In the Measurement Guide I'll teach you exactly what to do Believe it or not, the most challenging aspect of eating well for most people is not changing their body in the short term, but rather maintaining it in the long term.

In other words, it's easy to lose weight. It's hard to keep it off. In this Maintenance Guide, we'll show you exactly how to keep the body you've worked so hard for. From the very beginning, Precision Nutrition has incorporated what we've learned is the critical component of a successful nutrition program: In the Support Guide, we show you how to make use of the support around you.

And if the people around you aren't as supportive as you'd like, we show you how to make use of our circle: No, these are NOT e-books. While we have released books in the past as downloadable PDF e-books, that's not what the Precision Nutrition guides are. The Precision Nutrition System is a print product that will be sealed and delivered to your door.

It contains all 11 guides, conveniently separated by tabs so you can quickly flip from section to section. The beauty of the binder system is that it's completely "modular," in that you can add more sections to it as your needs change. In our online fitness and nutrition blog, you'll find hundreds of articles, worksheets and much more. That's a good question.

But let me turn that around on you real quick: How do you know your nutrition plan is good? Is it because you "try to eat healthy? If you don't already have the body you want, then your nutrition plan is not good enough. So if you want to know whether the Precision Nutrition System is right for you, then just ask yourself this question:.

But if you answered no, then I can say without the slightest hesitation that the Precision Nutrition System is exactly what you need. The Precision Nutrition System is in stock and will ship within days after your order is placed. Shipments within Canada are shipped from our Toronto warehouse via Canada Post.

And overseas International destinations are sent via FedEx International. All orders are trackable. North American orders typically take days for delivery and overseas orders typically take days for delivery.

However, you have immediate access to our online fitness and nutrition blog, so you can start learning immediately. The information in the Precision Nutrition System is something I want everyone to have access to because it's so powerful and different. I honestly believe it will change the lives of thousands of people. That's why for the next 2 hours, I'm going to give a big discount to the people who are ready to learn the best information science and real-world research has to offer.

At Precision Nutrition we like to reward people who stop talking and start doing. So here's the deal: You have 45 days to review all the material, and if for whatever reason it's not for you, just return it and we'll give you your money back. We've taken the healthiest ingredients and whipped them into nearly pages of delicious culinary creations. We've included detailed cooking instructions and ideas for improvisation.

Every recipe is photographed in beautiful color to show you just how appetizing healthy food can be. This is a different kind of nutrition program. Make changes to your body by learning what "good nutrition" really means for you. Discover the only information you need to lose fat, gain muscle, and improve your health. Backed by science and research with real people; not by fads.

With the Precision Nutrition System, we're aiming to fix that. Used by the world's best fitness professionals and organizations. Trusted by thousands of real people worldwide From recreational exercisers, to elite athletes, to people brand new to the whole 'eating better' thing. It's no big secret: We all know we need to eat better. I've worked in the nutrition and fitness industry for over 2 decades.

The thing I'm most proud of, though, is the work I do with my Precision Nutrition team. In our coaching research program, we take the most up-to-date science and actually test it with real people to see what works and what doesn't work.

There's nothing else like it in the world. Of course, I don't blame the people who want to make a change and get in shape. I feel for them, because those are the kind of people we work with every day.

They make this whole nutrition thing way more confusing and polarizing than it needs to be. I've been around long enough to see wave after wave of new diets. They're all essentially saying the same thing: The finality of it.

The arrogance of it. It's my way or the highway. Let me say that again: If you want to take control of your nutrition and lead a healthy lifestyle, then there is absolutely no "best diet" that you should follow.

Why there isn't a "best diet. You can imagine the diversity of the people who come to us. Some clients come to us tall and thin. Others come short and stocky. Some clients come to us eating lots of meat every day. Others come eating no meat at all. Some clients come to us with an incredibly low budget. Others come with an unlimited budget. Some people are emotional eaters who tend to overeat when they're stressed or alone.

Newest Articles