IFBB Pro Brad Rowe featuring - Project AD
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
N A B L E
U S TA I E T
S N I C D I
E T O G E E D
K X T E N D
I T H E D O W S
W G W I N
S T I N
FA
featuring
IFBB Pro
Brad Rowe
www.projectad.me
This E-Book from Project AD will break utilizing Keto w/ Fasting is something
down the concept of the Keto Diet when that not many people have written about,
utilizing extended fasting windows for however, as you’ll read here absolutely
the purpose of keeping body fat low and works and is highly sustainable even for
gaining muscle mass. We will bring to you a person who has a high level of activity.
the real world results as seen by Project
AD Athlete and IFBB Pro Brad Rowe and
help you develop a structure to utilize for
yourself. Intermittent
We inherently have likes and dislikes,
Fasting:
especially when it comes to food. Some
people live and die by the concept Intermittent fasting has been thrust into
of balance while others stick to more the spotlight in recent years as a “new”
“extreme” variations like Paleo, Veganism, concept on the weight loss forefront.
Atkins etc. The concept of Keto is nothing When in fact, it’s been a concept many
new and has been utilized in one way or have used for years. My mind quickly
another for many years. In most cases goes back to the “office” concept of
it’s been labeled as a diet designed civil servants and business professionals
for extreme weight loss by cutting out surviving off of black coffee during 12+hr
virtually all carbohydrates, utilizing shifts and then forcing themselves to eat
minimal proteins, and being composed bar food over drinks with colleagues at
primarily of fats as the majority source the end of their work day.
of caloric intake. The concept of
building Muscle on Keto has long Truth be told, humans have
been up for debate, but you’ll been inadvertently fasting for
see here that Brad has single longer than I think most people
handedly debunct that theory. realize. The most common idea
of intermittent fasting is to solely
Let’s break down the basics ingest zero calorie liquids, water/
for Keto in general. coffee/amino acids until a given
An appropriately time of day, henceforth
devised Keto diet fasting from the
would consist of time you go to
75% healthy fats, sleep until that
20% protein, predetermined
and 5% carbs time of day. Most
usually derived people fast an
from trace average of 12
carbs found hours a day.
in consumed When we
proteins and get into the
leafy green concept of
vegetables. Extended
The idea of F a s t i n g
windows we start talking about 16+ hours. Benefits of Fasting: When you talk about fasting some of the most beneficial aspects from a health perspective are decreased inflammation and pancreatic rest. Many people are unaware that certain carbohydrates contribute to inflammation within the joints and organs. Fasting has shown to reduce this inflammation dramatically, coupled with a Ketogenic diet this is one of the greatest overall benefits. The pancreas is one of the organs in the body that can be incredibly overworked especially for people in the sport of bodybuilding due to the larger volumes of overall food ingested. The pancreas must work overtime in order to release appropriate amounts of insulin to keep up with the constant flow of carbohydrates. Fasting in essence allows the pancreas to rest and re-regulate, which in many studies has proven to show an increase in insulin sensitivity for the individual. There has been a long standing debate as to the benefit of doing cardio in a fasted state potentially being more beneficial for fat burning and most of the top fitness coaches in the world prescribe this to their clients. Putting it to work: Like any potentially extreme diet change you may want to work yourself up to longer fasting windows as your body regulates to the changes. Below is the daily suggested structure of an extended fast Ketogenic Diet as implemented and proven by Project AD Athlete and IFBB Professional Bodybuilder Brad Rowe.
Fasting diet - 16hrs a day water
and black coffee only (235g fat)
• 1-4 whole eggs, 90g guac, 20g nut butter, 1 coconut wrap, 1 scp Grazed,
1tbsp chai seed flour, 7g MCT Oil (60g fat)
• 2-3 oz chicken, 20g olivida oil (flax/avacado/olive oil), 120g guac,
1 coconut wrap, 32g nut butter (54g)
• 3- 3 oz beef, 2 whole eggs, 120g guac, 10g olivada, 32g nut butter,
1 coconut wrap, 80g veg, (61g)
• Pre train - 2 scp Aminotaur (28g EAA/BCAA) 25g MCT oil sea salt,
1 scp keto salts
• Post - 20g whey, 10g collagen peptide protein, 35g MCT oil,
1tbsp white chia seed, 1scp grazed
Calculating Your Daily Calorie
Requirement For Your Needs
English BMR Formula (Imperial) - The Basal Metabolic Rate determines how many
calories your body will burn at rest keep in mind approx 3500 calories are = to 1
pound of body weight
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x
age in years).
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age
in years)
Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years).
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Calculating Your Daily Macro
Breakdown For Your Needs
Once you’ve determined your BMR using the calculator above we suggest the
following percentage breakdown in terms of your Macronutrients.
Fats - 80%
Proteins - 17%
Carbohydrates - 3%
In the event your BMR is equal to 2500 calories per day with a weight loss goal
of 1lb per week your daily caloric intake goal would be 2000 calories with the
following macronutrient breakdown.
Fats (9cals p/g) - 178g / 1602 calories
Proteins (4cals p/g) - 85g / 340 calories
Carbohydrates (4cals p/g) - 15g / 60 calories
If your goal is Maintenance you’d want to consume exactly 2500 calories with the
following macronutrient breakdown.
Fats (9cals p/g) - 222g / 1998 calories
Proteins (4cals p/g) - 106g / 424 calories
Carbohydrates (4cals p/g) - 19g / 76 calories
We highly recommend seeking the assistance of a qualified coach/nutritionist
when your goal is a caloric surplus with a desire to gain lean tissue.
Transitioning to Keto:
Any diet requires what we’d describe as a transition period. An extreme change
can potentially cause issues with digestion, bowel movements, energy levels, or
a plethora of other things. We’d certainly suggest you steadily remove carbs and
introduce increased fats over a timeframe of 7-14 days depending on how your body
responds. Some people are able to adjust more rapidly, and others will require a little
more time. Should you experience diarrhea, bloating, gas, or general gastrointestinal
discomfort slow the transition process.
Keto for Women Explained:
Much like anything else not all lifestyles are created equal and one
of the most overlooked differences between Men and Women
when it comes to Keto are Leptin Levels. Women are a lot more
Leptin sensitive than Men because they have Leptin receptors in
their Thyroid and Ovaries. The increased production of Ketones
reduces leptin levels which can have a negative effect on anxiety,
insomnia, and hunger in women over time due to an interference
in thyroid hormone production. This may also have a negative
impact on a woman’s menstrual cycle. It may be necessary for
women to implement some carb cycling into an overall Keto
based diet in order to maintain appropriate leptin levels and hormone
production. The best gauge a woman can use in this situation is their
menstrual cycle regularity. If you find that your menstrual cycle is non-
existent or severely off schedule it may be necessary to introduce some
complex carbs into your diet strategically in an attempt to regulate
leptin production.
Real World Results:
Now, before you jump all over us for using Brad Rowe an IFBB Pro as an example… Take
this all into account. Brad isn’t exactly a spring chicken in the realm of bodybuilding. He has
been an athlete all of his life and has in recent years struggled with injuries some would say
as a result of his very aggressive training methods. It would be
easy to say Brad had reached his peak earlier in his career,
but we will beg to differ.
Having made minimal improvements to an already
phenomenal physique for a few years, Brad made
the decision to step away from competition and
focus on his training business, acting, and career
growth. In the last year he’s started implementing the
Keto diet with Extended fasting windows and he’s not
only seen growth of 5-7lbs of real lean tissue, but he’s
stayed lean and felt better overall. Like many of us Brad
leads an incredibly busy lifestyle. He’s usually out the door by
5am everyday, sees as many as 10 clients a day for training, then
sits in LA traffic for an hour to get home by around 7-8pm. This
entire time he survives off of water and coffee while getting in a
complete training session or two for himself as well.
We hope this guide introduces you to something new and sheds
some light on common misconceptions that have been associated
with both the Keto Diet and Fasting in years prior. We’ve proven
through real world results that it’s not only possible, but yields
phenomenal results in terms of fat loss, limiting fat storage, muscle
building, and overall health.
For More information into this topic feel
free to follow Brad Rowe @bradbrowe
on Instagram
APPROVED FOODS APPROVED DRINKS Meat – Unprocessed meats are low carb Water – The #1 option. Have it flat, with and keto-friendly, and organic and grass- ice, or sparkling. Sip it hot like a tea, or add fed meat might be even healthier. But natural flavouring like sliced cucumbers, remember that keto is a higher-fat diet, lemons, or limes. If you experience not high in protein, so you don’t need headaches or symptoms of “keto flu“, huge amounts of meat. add a few shakes of salt to your water. Fish and seafood – These are all good, Coffee – No sugar. A small amount of especially fatty fish like salmon. If you milk or cream is fine. For extra energy have concerns about mercury or other from fat, stir in butter and coconut oil for toxins, consider eating more of the “Bulletproof coffee.” Note, if weight loss smaller fish like sardines, mackerel and stalls, cut back on the cream or fat in your herring. If you can find wild-caught fish, coffee. that’s probably the best. Eggs – Eat them any way you want, e.g. Tea – Whether black, green, Orange boiled, fried in butter, scrambled or as Pekoe, mint, or herbal — feel free to omelets. drink most teas. Don’t add sugar. Natural fat, high-fat sauces – Most of the Bone broth – Hydrating, satisfying, full of calories on a keto diet should come from nutrients and electrolytes — and simple fat. to make! — homemade bone broth can Vegetables growing above ground. be a great beverage to sip on the keto Fresh or frozen – either is fine. Choose diet. Stir in a pat of butter for some extra vegetables growing above ground, energy. especially leafy and green items. Favorites include cauliflower, cabbage, avocado, broccoli and zucchini. High-fat dairy – Butter is good, high-fat cheese is fine, and heavy cream is great for cooking. Nuts – Can be had in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. Also be aware that cashews are relatively high carb, choose macadamia or pecan nuts instead. Berries – A moderate amount is OK on keto, perhaps with real whipping cream, a popular keto dessert.
COMMON FOODS COMMON DRINKS
TO AVOID TO AVOID
Fruits, Root Vegetables, Pasta, Rice, Soda, Juice, and Beer.
Bread, Candy, Chocolate, Pastries,
Breaded meats.
Frequently Asked Questions:
What is a keto diet?
A keto diet is a low-carb diet that results in ketosis. To achieve this, the diet has to
be very low in carbohydrates, and no more than moderate in protein.
What is ketosis?
Ketosis is a normal process allowing your body to keep working when you eat few
carbohydrates.
Carbs are one of two major fuels for the body. We can also burn fat for energy, but
the brain can’t burn fat directly. Instead, when eating very low carb, fat is converted
in the liver to ketones that are released into the blood stream. This is a great fuel
for your brain.
The process of fueling the entire body with fat, including the production of ketones,
is called ketosis. Under normal circumstances ketosis is safe and natural, for example
when it is the result of a low-carb (“keto”) diet, or while fasting.
However, under certain special circumstances – most commonly with type 1
diabetes – ketosis can be a sign of insulin deficiency, and the ketones can then rise
to potentially harmful levels.
Is a keto diet safe?
A keto diet is usually very safe. However, in the following three situations you may
need extra preparation or adaptation:
• Are you on medication for diabetes, e.g. insulin?
• Are you on medication for high blood pressure?
• Are you breastfeeding?
If you’re not in one of these situations, you’ll likely do fine on a keto diet, without
needing any special modifications.
How Do You Know When Your Body Is
In Ketosis?
Any of these signs may indicate you
are in ketosis:
• Decreased appetite and
increased energy levels.
• Increased thirst and urination.
• “Keto breath”, which may be more
apparent to others than to yourself. Learn more
• Dry mouth or a metallic taste in your mouth.
Beyond these signs and symptoms, you can measure
your level of ketosis, using one of three methods:
• Urine strips
• Breath analyzers
• Blood meters
Is ketosis safe for people with diabetes?
A keto diet leading to ketosis is generally a very powerful treatment to reverse type
2 diabetes.
People with type 1 diabetes can use a keto or low-carb diet to significantly improve
their blood-sugar control. They will however normally always require insulin
injections, but usually far lower doses on keto. They need to take care to not
take too low doses and end up with ketoacidosis, or too high and end up with
hypoglycemia.
Both people with type 1 and type 2 may rapidly require a reduction in medication
on a keto diet to avoid hypoglycemia.
How many carbs can you eat and still be
in ketosis?
This varies, but generally it’s a good idea to stay below 20 net carbs per day.
Some people who are not insulin resistant – e.g. lean, young people who exercise
regularly – can sometimes tolerate more carbs, perhaps 50 grams or more per day.
How long can someone be on a keto diet?
As long as you want to, and enjoy it.
You can also read
