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EXAMPLE CKD for moderately insulin sensitive individual with 150-lb of LBM on 2000-calorie cutting diet: Monday through Saturday—Follow SKD nutrient breakdown as outlined above Sunday (carbohydrate re-feed day, 2500 calories)—150g protein/300g carbohydrate/~78g fat EXAMPLE CKD for highly insulin sensitive individual with 150-lb of LBM on a 3000- calorie bulking diet: Monday through Saturday—Follow SKD nutrient breakdown Sunday (carbohydrate re-feed day)—150g protein/450g carbohydrate/~67g fat Alterations for TKD Let’s take a look at how to implement carbohydrates in a targeted fashion on a keto diet (e.g. pre-/post-workout). It asks you for basic info like your weight, activity levels and goals and instantly tells you how many grams of fat, protein and carbs you should be eating each day. If you concern about not getting enough fiber, you can try these ​fiber supplements. You can help jump-start the transition to ketosis, however (and get your bodybuilding efforts off the ground quicker) by using MCT oil as a supplement. Scoop out some of the flesh from the middle of each avocado half.

Water isn't enough on keto; you need enough sodium, too. Also, if you have existing health issues, it’s always good to get professional medical advice to get them checked out and fixed before starting any diet.

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The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on.

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But if you instead want less cooking there are two things you can do: Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Some people just prefer to take a pill and be done with it, knowing that they have their apple cider vinegar needs covered for the day. If you’re really battling a high-appetite/high-craving day or week, you might want to add more fat especially at breakfast. 24  If there is not enough vitamin C, you lose collagen, which keeps your arteries strong.

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0g = 153 g Protein range = 92-150 g per day If you don't know your percent of body fat, either get tested or use our calorie calculator and multiply your daily intake by 0. Avocados: Whole avocados can be added to almost any meal or snack. 5 g Prep Time: 40 minutes | Cook Time: 0 minutes Ingredients: 4 slices thick-cut bacon 2 large eggs ¼ cup cubed butter 2 tablespoons mayonnaise Salt and pepper Instructions: 1. If you concern about not getting enough fiber, you can try these ​fiber supplements. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly. But your fat stores carry enough energy to potentially last for weeks. Fruits Berries like strawberries, blueberries, raspberries, etc. are allowed in small amounts.