HST + Anabolic Diet. Good combination?

[Adamcjx]

I'm 200Lbs now but I got a little gut. I need to loose as much fat as possible while keeping as much mass as possible in a 2 month period. I was recomended to train in HST while using the Anabolic diet. Do you think it's a good way? If not, what's a better way to do this?

By the way what's the difference from CDK and Anabolic diet? They seem the same for me.

Thanks

Adam

[abarlament]

I think it's a great way. Talk to KetoManiac as he has done that combination before. I am currently in my first week of my second CK diet. I'm not doing HST, but I don't see why it wouldn't work. If you have any questions go ahead and ask I'm here for you. Check out my journal in the Journal's forum.

[Adamcjx]

Thanks.

Anybody else would like to add anything?

I'm wondering if that's a stupid question since I only got one single reply.
I did try the search function but it didn't turn anything substantial.

[abarlament]

It's not really a stupid question, just not many people on this board have done a cyclical ketogenic diet. Here are some links for you:

www.c-k-d.com high quality message board
www.low-carb.org has some articles by Lyle Macdonald and a FAQ
www.low-carber.org I think that's the site, has a forum

Just do a google search and you will turn up a ton of info, just read it all.

[Adamcjx]

Thanks again.

I also found this link.

www.metabolicdiet.com

So, let's see if I got the basics.

You eat 60% fat, 45% protein and 5% carbs during week days and then on weekend you can it all you want as long as you try to avoid too much fat. (How much is too much fat in the weekends anyway?)


I have a question about HST,

When to add more weight?

Thanks

Adam

[abarlament]

I'm not an expert on HST, try the website it's pretty comprehensive. Go with more saturated fat on Sundays to get back into ketosis quicker. Try to stay under 80g of fat during the weekends.

[Adamcjx]

80g a day or for the whole weekend?
Any limitations on carbs?
Is vegetal oil rich in carbs? That what I fire my steaks on.

[abarlament]

Go to the FAQs at www.low-carb.org and it will link you to the calculator. www.voicenet.com/petrizzi/fitness/ckdcalc.html is it I think. Yes 80g a day, the calculator will tell you how many carbs you need.

[Adamcjx]

Thanks again. I checked the FAQ. Very helpful.

Now there's something that is worring me. I went to buy some bacon, peperroni, vienna sausages and they all have sugar in them. Yep. I looked at the lable and they have dextrose and some aslo have an oligofructose. Any ideas of why would they have sugar? Do you think the amount should be a problem? I mean is it normal a bacon have dextrose?
By the way, I'm in Gemany, so I don't know if Bacon and peperoni have dextrose in the US.

What you think?

This could sabotage my whole diet? Is doesn't say the amount of sugar. Just lists dextrose, or sugar or this oligofructose.

Thank you very much.

[abarlament]

I don't think the amount of dextrose in the bacon will be a problem, my bacon (Hormel) has dextrose but it hasn't bothered me yet. Vienna Sausages (hotdogs?) and pepperoni I'm not so sure about, I don't eat either of those. You can't go wrong with eggs, bacon, hamburger, beef, flax oil, cheeses, or fish.

[KetoManiac]

Originally Posted by Adamcjx

Thanks again.

I also found this link.

www.metabolicdiet.com

So, let's see if I got the basics.

You eat 60% fat, 45% protein and 5% carbs during week days and then on weekend you can it all you want as long as you try to avoid too much fat. (How much is too much fat in the weekends anyway?)


I have a question about HST,

When to add more weight?

Thanks

Adam

What do you mean when to add more weight?

[abarlament]

Theeere's Keto, he can help you with HST, he's done it before.

[Adamcjx]

Thanks again abarlament! You have been of a lot help in this.

Hey Ketomaniac.
What I mean is when to add more weight when you working out? With the normal once a week split , I generally try to add weight every other week at least. But I only work each muscle once a week. With HST you work out every muscle around 3 times a week, with one set plus the warm up. So should I still adding weight every other week?

If I understood it right, the deal on HST is to work each muscle with one set on your maximum weight (the one you can complete a whole set with) plus warm up set, every other day. You just distribute your set through the week, instead of doing it all in one day once a week. But Should I try to add weight every workout (which means every other day) or just do it every other week or every week? I guess if I try to add weight every workout, even if very little, I will end up over training. Specially that it seems easier to over train on HST. I just like to push my body as much as possible.
Another question I have is, should I do only one set and one exercise per muscle? I mean, for chest, should I do like 1 set of bench press and move on to other muscle, or can I do more than one exercise per muscle like 1 set of B.Press, 1 set of flies and one of inclines on the same day?
Also, how many reps per exercise is usually good when training in HST? Now I usually do around 6 with my once a week split workout.

Should I do cardio? I have heard, as you workout more often every muscle, you don't need much cardio because you will burn fat anyways.

Those are my biggest question about it. Besides that, I'm ready to jump in it. I think it might be good for me as My muscle are really swolle only till about 2 days after the workout. Then it goes normal. With HST I think it would be different. I'm ready to try it.

For you to have an idea of my routine now, there it is:

Mon

3 set of Bress
2x Inclines
3x Flies or Peck deck (alternate every other week.)

3x Triceps pull down

Wed

3x shoulder press

3x shoulder side raises

3x traps


Fri

3x Lat pulldown

3x Seat rows

3x dumbell curls


Sat

Legs and ABS

Thanks in advance Ketomaniac.

Adam

[abarlament]

This is HST, hypertrophy specific training, not HIT, high intensity training. There is a difference, have you been to the HST website? I think it lays it all out pretty straightforward.

[KetoManiac]

Hey Ketomaniac.
What I mean is when to add more weight when you working out? With the normal once a week split , I generally try to add weight every other week at least. But I only work each muscle once a week. With HST you work out every muscle around 3 times a week, with one set plus the warm up. So should I still adding weight every other week?

HST also uses another principal called progressive load. This calls for weight to be added each workout until you work up to a specific rep range max (15,10,5). try reading the HST article one more time (located at the HST website) and read the posts at the HST fourms. That should help you understand this alot more.

Another question I have is, should I do only one set and one exercise per muscle? I mean, for chest, should I do like 1 set of bench press and move on to other muscle, or can I do more than one exercise per muscle like 1 set of B.Press, 1 set of flies and one of inclines on the same day?

Take a look at the example workout in the HSt article. Thats a good split to start with and you can modifiy some exercises as you like. Remember, not everything needs to be 1 set. You can also have 2 sets.

Also, how many reps per exercise is usually good when training in HST? Now I usually do around 6 with my once a week split workout.

HSt is split up into 4 blocks each 2 weeks long. 2 weeks of 15 reps, 2 weeks of 10 reps, 2 weeks of 5 reps, and 2 weeks of negatives (or continuation of 5 reps).

Should I do cardio? I have heard, as you workout more often every muscle, you don't need much cardio because you will burn fat anyways.

If you want to lose weight, then do cardio. If your looking to put on muscle, limit cardio.

Those are my biggest question about it. Besides that, I'm ready to jump in it. I think it might be good for me as My muscle are really swolle only till about 2 days after the workout. Then it goes normal. With HST I think it would be different. I'm ready to try it.

Make sure to take a 9-12 day stradegetic deconditoning before starting though.

For you to have an idea of my routine now, there it is:

Mon

3 set of Bress
2x Inclines
3x Flies or Peck deck (alternate every other week.)

3x Triceps pull down

Wed

3x shoulder press

3x shoulder side raises

3x traps


Fri

3x Lat pulldown

3x Seat rows

3x dumbell curls


Sat

Legs and ABS

Thanks in advance Ketomaniac.

Adam

The HST workouts are split into fullbody workouts. Its chronic stimuli. After 24-36 hours, a muscle can be trained again and if you wait 7 days instead, you miss a oppertunity for growth to occur. Therfore, you must use a fullbody workout.