Log: Palumbo-dieet (low-carb)

[BlaqPoet]

Duurt toch 2 weken tot je fat adepted ofzo bent?

Zo Mr Mike volgens mij

 

[MacB]

ja

 

[indekay]

Duurt toch 2 weken tot je fat adepted ofzo bent?

Zo Mr Mike volgens mij

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Morgen ga ik m'n vierde week al in hoor!

 

[MacB]

bij mij was het echt pas einde van week 3 , dat ik niet meer echt moe was..eerste 2 weken was ik echt zeer moe van dag de 3e dag na mn refeed.

 

[indekay]

bij mij was het echt pas einde van week 3 , dat ik niet meer echt moe was..eerste 2 weken was ik echt zeer moe van dag de 3e dag na mn refeed.

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Vreemd, ik heb dit maar 5 dagen gehad! Zo beschrijft Palumbo het zelf ook overigens: "it takes 3-4 days to get into ketosis".

 

[Anoniem_88]

Vreemd, ik heb dit maar 5 dagen gehad! Zo beschrijft Palumbo het zelf ook overigens: "it takes 3-4 days to get into ketosis".

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heb je hier toevallig een link van waarin hij dat aanduid?

 

[indekay]

heb je hier toevallig een link van waarin hij dat aanduid?

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Eerste post in dit topic eens helemaal & aandachtig lezen.

 

[MacB]

Vreemd, ik heb dit maar 5 dagen gehad! Zo beschrijft Palumbo het zelf ook overigens: "it takes 3-4 days to get into ketosis".

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ja dat is zo, maar dat wil niet zeggen dat je fully adapted aan low carb bent...dat is pas na 2-3 weken.

 

[indekay]

Deze week m'n cardio dus wat opgevoerd, in intensiteit, niet in lengte. Hartslag 120 doet gewoon geen ruk meer, nu dus cardio op hs 140! Tot 2-3 dagen na benentraining is dat echter niet te doen wegens de spierpijn, dus dat is ook wel eventjes balen! **** wat háát ik cutten
Vanaf nu dus hou ik het voor benen simpel: een 6-tal setjes squat, 4 setjes hamstrings en 4 setjes kuiten en hopelijk blijft de spierpijn wat beperkter.

 

[Jeppe]

Geen goed idee denk ik. Palumbo dieet is niet gemaakt voor cardio met HR hoger dan 120. De meesten zitten zelfs nog lager. Doe wat langer cardio ipv intensiever.

 

[indekay]

Geen goed idee denk ik. Palumbo dieet is niet gemaakt voor cardio met HR hoger dan 120. De meesten zitten zelfs nog lager. Doe wat langer cardio ipv intensiever.

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Tja, ik doe nu na 2 van m'n trainingen al een 30 minuten, en op 2-3 aparte dagen 45 minuten...

 

[Jeppe]

30 mins is kort he op lage intensiteit. Ik zou gewoon elke keer 45-60 minuten cardio doen met een HR lager dan 120. Werkt altijd goed bij mij. ( Zéker bij dit soort dieet, want hoge hartslag + dit dieet = byebye muscle )

 

[indekay]

30 mins is kort he op lage intensiteit. Ik zou gewoon elke keer 45-60 minuten cardio doen met een HR lager dan 120. Werkt altijd goed bij mij. ( Zéker bij dit soort dieet, want hoge hartslag + dit dieet = byebye muscle )

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Aha, ok. Doe ik!

 

[BlaqPoet]

Ik doe geen cardio

Wanneer komen je nieuwe stats weer?

 

[indekay]

Ik doe geen cardio

Wanneer komen je nieuwe stats weer?

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Zondag.
Nu sta ik sowieso niet veel droger dan vorige zondag denk ik omdat ik amper cardio heb kunnen doen door verzuurde benen. Morgen en zaterdag probeer ik alsnog wat 'schade' in te halen.

 

[indekay]

Zoals verwacht weinig resultaat deze week. Beetje te weinig cardio gedaan eigenlijk.

buik 81cm (-1cm) op 13.7% (gelijk gebleven).

 

[D77]

Even een reactie op de vraag, wat als je weer khy gaat eten?
Het is juist de bedoeling om de lichaam te verrassen/shockeren door regelmatig nieuwe dingen te proberen.
Het Keto dieet, waar ik veel over hebt gelezen zal in een korte tijd toch (voor een wedstrijdatleet) de laatste vetreserves kunnen aanspreken. Daarom zal ik er straks in mijn contestprep het ook een tijdje volgens.
Doel is dan om volledig te depleten, om vervolgens weer flink te laden met carbs. Op die manier (als alles volgens planning verloopt) krijg je straks je volle harde look.

 

[MacB]

als je weer met carbs begint ga je meteen uit keto en gewoon weer "opladen"...

One important aspect of any fat loss diet is how it should be ended. Realistically, one can
not, and should not, be on a fat loss diet forever. At some point, an individual will have reached
their goal and the focus will change to maintenance. Bodybuilders will frequently move from fat
loss phases back into mass gaining phases, where some regain of bodyfat is accepted as an end
result of gaining muscle mass.
A sad reality of fat/weight loss is the dismal statistics for long-term weight maintenance.
Individuals who use caloric restriction as the only way to achieve their fat loss have a much lower
chance of keeping that fat/weight off than those who use exercise or a combination of exercise
and dietary changes (1). Simply put, dieters can not restrict their caloric intake and be hungry
forever.
This is the primary reason that exercise has been emphasized in this book as an integral
part of any diet. It is not realistic to subsist on low calories forever. Far more realistic is to
maintain good exercise habits for a lifetime. This is also the reason that neither an excessive
caloric deficit or an excessive amount of exercise is advocated. While it may take longer to reach
one’s personal fat loss goals with a more moderate approach, the chances of maintaining that fat
loss are much higher if good habits have been developed.
If an individual tries to lose fat quickly by exercising ten hours per week, they will
eventually run into problems with scheduling. As soon as they cut back to a few hours of exercise
per week, the weight/fat will start to come back. Instead, if this individual develops a regular
schedule of three to four hours per week of exercise, and couples that with a slight caloric deficit
until they reach their fat loss goals, they will be more likely to maintain this amount of exercise
on a consistent basis. This should make maintaining the fat loss easier.
Some individuals may choose to remain on some form of a ketogenic (or low carbohydrate)
diet indefinitely while others will not. For those who remain on a ketogenic diet, there are fewer
issues involved in moving from fat loss maintenance. Either calories can be increased (in the
form of dietary fat or carbohydrate) or activity levels can be decreased until fat loss stops. Since
the long term health implications of ketogenic diets are not known, this book cannot recommend
that a ketogenic diet be sustained indefinitely.
For individuals who do move away from the ketogenic diet, there are more issues which
need to be discussed including the physiological ramifications of adding carbohydrates back to the
diet, maintaining bodyfat levels, etc. Each is discussed in this chapter. Most of the information
presented here applies to individuals on a SKD or TKD. Due to the structure of the CKD, it has
its own set of implications and consequences.

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[MacB]

Weight regain
Although this topic has been discussed several times already, it bears repeating.
Individuals who have been on a low-carbohydrate diet (of any type) will show a rapid increase in
bodyweight when carbohydrates are added to the diet (2,3). This weight gain, similar to what
occurs during the carb load phase of a CKD, can be anywhere from 5 to 11 pounds (2,3).
For dieters who focus only on the scale, this rapid weight gain can be disheartening,
pushing them straight back into a low-carbohydrate eating style. The inability to differentiate
between weight gain and fat gain tends to promote the belief in dieters that excess carbohydrates
(rather than excess calories) are the cause of their problems. This may make it difficult for these
individuals to ever wean themselves away from the ketogenic diet.
Once again, a distinction must be made between weight gain and true fat gain. Weight
gains of 3-5 pounds or more are not uncommon for individuals who eat even small amounts of
carbohydrates after being on a ketogenic diet for long periods of time. From an energy balance
standpoint, we can easily see that it is impossible to gain this much true fat in a short time
period.
To gain one pound of fat requires that 3,500 calories be consumed above the number of
calories burned. To gain a true three pounds of fat would require that 10,500 calories be
consumed above the number of calories burned that day. A five pound fat gain would require the
consumption of 17,500 calories above the number of calories burned per day. It should be
obvious that the weight gain from initial carbohydrate consumption reflects shifts in water
weight only.
To fully discuss proper nutritional strategies for either bodyfat maintenance or mass gains
would require another book. Simply keep in mind that maintenance of new bodyfat levels
requires that caloric expenditure match caloric intake, regardless of diet. By the same token,
gains in body mass (for bodybuilders or other strength athletes who wish to gain muscle mass)
require that more calories be consumed than are expended. This will come with the consequence
of some fat gain while lean body mass is being added.
Insulin resistance
As discussed in chapter 7, one effect of long term low-carbohydrate diets is an increase in
insulin resistance, sometimes called ‘starvation diabetes’, when carbohydrates are refed (4). This
effect is briefly discussed again here.
In brief, the initial physiological response to carbohydrate refeeding looks similar to what is
seen in Type II diabetics, including blood sugar swings and hyperinsulinemia. Several possible
hypotheses for this effect have been considered including a direct effect of ketones, but this is not
the case (5,6) and ketones may improve insulin binding (4). The change in insulin sensitivity is
153
caused by changes in enzyme levels, especially in those enzymes involved in both fat and
carbohydrate burning (7). High levels of free fatty acid levels also affect glucose transport and
utilization (8).
Long periods of time without carbohydrate consumption leads to a down regulation in the
enzymes responsible for carbohydrate burning. Additionally, high levels of free fatty acids in the
bloodstream may impair glucose transport (8). This change occurs both in the liver (7) and in
the muscle (7,9). With carbohydrate refeeding, these changes are gone within 5 hours in the liver
and 24-48 hours in muscle tissue (10,11).
In practice, many individuals report what appears to be rebound hypoglycemia (low blood
sugar) either during the carb-up or during the first few days of eating carbohydrates when
ketogenic eating is ended, for the reasons discussed above.
Ketones themselves do not appear to alter how cells respond to insulin (6) which goes
against the popular belief that ketogenic diets somehow alter fat cells, making them more likely
to store fat when the ketogenic diet is resumed. Practical experience shows this to be true, as
many individuals have little trouble maintaining their bodyfat levels when the ketogenic diet is
stopped, especially if their activity patterns are maintained.
To reiterate, the key to maintenance of a new bodyweight/bodyfat level is to balance
energy consumption with energy expenditure. This makes exercise an absolute requirement for
weight/fat maintenance when a diet is abandoned.

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^^

 

[M@rsel]

Nice, je hebt al 5cm buikomtrek weg gekregen Zie je ook al aders op je schouder tevoorschijn komen?

Toch zou ik als ik jou was wel een stuk fruit toevoegen, rondom je training bijvoorbeeld. Iig een goede hoog gedoseerde multivitamine tab. Wat vezeltabletten mocht je nog snel last hebben van honger gevoel.

Wat misschien ook wel goed helpt; ZMA. 2 uur na je avondmaaltijd en 1,5 uur voor je casseine shake.