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Keto diet experiences?
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JayJuanGee Offline
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Post: #26
RE: Keto diet experiences?
(07-26-2014 06:49 PM)Chaos Wrote:  Sometimes difficult, sometimes just way more expensive than local dishes. Sometimes I just party and drink beer. Depends where I am.

This trip is different because I'm not drinking any alcohol so now I also don't eat bad foods.

Here in Malaysia I mostly eat eggs, omelettes and chicken.
They have a lot of seafood here also but it's much more expensive.

The problem here is the usage of bad fats and oils when they are making food.
No one uses butter here.

I have been curious about some of the oil matters b/c even though coconut oil is abundant in many tropical locations, the locals frequently seem to have been brainwashed into thinking that man-made industrial oils are more nutritious or better......

Also, from Midwest's above post, and from much of the rave in the mainstream media lately about protein seems to distract us from what's really important, and my point is that many times we may already be getting adequate protein in our diet (25-40% is sufficient) - except it is frequently better to pay attention to your protein sources, too, if they are whole foods or something like hotdogs or some other kind of processed meat.

Also, we need to be paying attention to whether our consumption of fats are good ones or NOT. If you do NOT know whether they are good fats (especially at restaurants - most likely NOT good fats), then you may almost need to carry a bucket of your own fat (such as coconut oil) in your backpack so that you can dab a spoonful of it on your food... In this regard, I am NOT sure whether that would be good to add good fat to the bad fat, but it may balance out some of the negative effects of consuming too many industrial oils (transfats and margerines, which I try to avoid). Angel

Also, if you cannot be too sure about the kinds of fats you are consuming through restaurant food, it may be good to incorporate some fish consumption on at least a weekly basis - such as sardines - NOT sure how practical that is while traveling in some of the SEA countries or even other locations.

Sorry, I get so worked up about some of this stuff, and the recent news about man made milk, has gotten me extra worked up, too.

http://www.washingtonpost.com/blogs/inno...a-reality/

Maybe I will draft up a quick post on the dairy thread.. fuck!!!! this is ridiculous and more propaganda and movement away from real food and ways to make money and to deceive people into thinking that the processed shit is better than the real deal - which would be raw milk.
07-26-2014 07:40 PM
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Post: #27
RE: Keto diet experiences?
I am trying this for the second time.

Much easier so far because last time I had to stop drinking to do it and this time I am already on the wagon for months.
05-15-2016 09:44 PM
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Post: #28
RE: Keto diet experiences?
I used to eat a Ketogenic diet for years. https://www.rooshvforum.com/thread-27396.html

But at the time I didn't work out or watching my calories or macros or anything.

Now in 2016 I'm training almost every day. (lifting weights and kickboxing).
Also I haven't had a drip of alcohol in 5 months.

However, I still LOVE everything about the Keto diet, I love the food, the minimal cooking time,the mental clarity, the neverending energy tank,zero stomach issues,everything.

I have zero cravings for anything else. I think could eat a Ketognic diet for the rest of my life.

Anyway, I stalled and hit an plateu in the gym so right now I'm trying out a High-Carb diet to see how it feels and if anything happens. I have never been on a high carb diet in my life so I see it as an experience.

Still, I miss keto and I'll probably going back to that at some point in my life.

Keto is getting a lot of hate.
If you haven't been on strict Keto for minimun of 90days, you haven't tried a Ketogenic diet and you should shut your mouth. You are not getting adapted for trying a few day or weeks.

It's not for everyone, but I'm loving it.
05-16-2016 12:42 AM
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Post: #29
RE: Keto diet experiences?
Thanks for bumping this old post, was an interesting read for me as I wasn't around at the time.

I myself did not enjoy a TRUE keto diet.
For the past 17.5 months my diet is very similar though.
I eat Meat, Seafood, Vegetables, Fruits and Nuts.

The Fruit (apples, watermelon, red grapes, blueberries, pineapples, raspberries, cantaloupe, kiwis, strawberries, oranges) is a very important part of my diet.
Without the Fruit my fat loss actually stalls and my muscle & strength gains stop.
I eat anywhere from 75 to 100 grams of carbohydrates per day from whole fruit.
A lot of these Fruits are scientifically proven to be anti-estrogenic and testosterone promoting

Altogether (including vegetables and nuts) my carb count is probably around 110 to 125 a day for the past 17.5 months or so.

This is the leanest and most muscular I have ever looked in my life.
However this is not the strongest I have ever been.
My strength is a far cry right now from what it used to be.
For strength, I believe I would have to start incorporating more carbohydrates from non-fruit sources.
Like brown rice, quinoa and oatmeal.
Possibly a minimum of 250 grams per day for optimal strength potential.

However for pure aesthetics (lean ripped physique) try maintaining around 100 to 125 a day maximum and 50 a day minimum.

0 grams per day is brutal and I'm concerned that it is unhealthy.
(This post was last modified: 05-16-2016 10:11 AM by ScrapperTL.)
05-16-2016 10:08 AM
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Post: #30
RE: Keto diet experiences?
True (medical) ketogenic diets are around 90% calories from fat, which is not what most people's experiences here are.

Also many here are having high protein with their diets, which again decreases ketosis.

True ketogenic diets are incredibly hard to stick to. Eating all fat all day is not as pleasant as people foresee.

Typical paleo/low carb diets though with mild ketosis are far more sustainable.

I love the stable energy, long lasting satiety of meals and just getting to eat all my favourite foods all the time.

Couldn't imagine eating any other way.
05-16-2016 10:38 AM
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WestIndianArchie Offline
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Post: #31
RE: Keto diet experiences?
Started January first.

As of today, 146 days in, 45 lbs down and falling
(230->185). Another two months and I should be done.

Added intermittent fasting about halfway into it.
I now do 16:8 Monday through Thursday and 23:1 Friday Saturday and Sunday. I might switch that around because it's way easier to not eat when you're active.

Was calorie counting at the beginning. Need to get back to that. Slacking up may have slowed my progress

Cons
- too much water and not enough salt leads to headaches
- forget the magnesium and potassium supplements and get leg cramps
- digestive track issues because lack of carbs means you retain less water
- meal prep is cool but cleanup is annoying
- for me, most of the hacks for eating out suck. I don't want a lettuce wrapped burger. All i have are wings and steak, both of which I can make at home for much cheaper.
- after a certain point it's hard to meet the protein macro

Pros
- the weight flies off
- meat makes you full, really full (See point about protein macro)
- My food bill dropped by 2/3. Batch cooking and large hunks of meat
- My cooking skills went way up
- more time, more mental energy and clarity
- more physical energy
- fat adapted steady state cardio is beyond easy. Though hiit and resistance training are better for aesthetic purposes.
- strawberries and raspberries are very sweet

Another con is that not only do you see how fat people are, but how addicted they are.

Keto is like the red pill for weight loss and body recomp.
I've eaten clean before, I found that Keto was very different than anything else.


If I eat breakfast
3 egg omelet/scramble with greens and 3-4 slices of bacon

Lunch
A) dinner leftovers
B) steak salad, salad bowl from Chipotle

Dinner
- ground beef -
a) Mexican style with taco seasoning and Colby Jack/cheddar
b) Italian style with basil, oregano, mozzarella, parmesan, and a bit of unsweetened crushed tomato
c) grilled or baked meatballs, sometimes stuffed with cheese
- steak
- roast beef,
- carnitas
- pork loin
- sausage
- salmon with butter, lemon, garlic and pepper

Etc. I make at least one new recipe every week.

Best thing i take to work are stews, chilis, and things that microwave well.

No snacking, no diet soda
Occasional sweeteners like stevia, but the sweetest thing I've had since starting this is a blueberry.

Good beer is verboten, but spirits are fine with club soda, ice, or neat.

It only sounds hard until you do it.

No biological cravings? I have no problem avoiding processed food, even though a plate of French fries still smells good.

I can't say enough good things about it

WIA
05-16-2016 10:53 AM
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Post: #32
RE: Keto diet experiences?
^
Quote:Another two months and I should be done.

Will you continue on keto when you have reached your desired weight?
05-16-2016 12:54 PM
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WestIndianArchie Offline
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Post: #33
RE: Keto diet experiences?
@Chaos

That's a great question. 160/5'11"/10-15% body fat isn't every imposing, but I'll look great in a suit. I think I'm going to want 20 lbs of muscle.

If chill on that for a couple months, I'll switch to a maintenance diet, which is really just increasing the fat intake by 30 grams or so

The calculator gives me
- standard 25 grams of carbs
- 100 grams of protein
- max 147 grams of fat
- 1830 calories

The bigger questions are
- reintroducing unprocessed carbs like white yam, sweet potato, cassava (My granny made me some two weeks ago and the scale showed four pound *drop*. )
- whether I can eat anything from the standard American diet (SAD) ever again
- if a weekly cheat day leads to weekends and that leads right back to weight gain

Vigilance is the question, must it be eternal?

The diet is very easy to make into a lifestyle though. I haven't eaten this well, taste and flavor wise in years.

I just know that I'm gonna want a good Belgian beer, some good Neapolitan style pizza, legit Asian food, a chocolate chip cookie. Can that be done in moderation without extreme will power and self control?

I think it's very possible to stay lean, but I don't think I could go totally on autopilot

WIA

http://www.westindianarchie.com/
05-16-2016 01:25 PM
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Post: #34
RE: Keto diet experiences?
(05-16-2016 01:25 PM)WestIndianArchie Wrote:  The bigger questions are
- reintroducing unprocessed carbs like white yam, sweet potato, cassava (My granny made me some two weeks ago and the scale showed four pound *drop*. )
- whether I can eat anything from the standard American diet (SAD) ever again
- if a weekly cheat day leads to weekends and that leads right back to weight gain

Vigilance is the question, must it be eternal?

The diet is very easy to make into a lifestyle though. I haven't eaten this well, taste and flavor wise in years.

I just know that I'm gonna want a good Belgian beer, some good Neapolitan style pizza, legit Asian food, a chocolate chip cookie. Can that be done in moderation without extreme will power and self control?

I think it's very possible to stay lean, but I don't think I could go totally on autopilot

WIA

As long as you eat right 90% of the time (calories), that's good enough in my mind.

It's far more sustainable because if you don't have a principle like that then once you fall off the wagon you end up bingeing.

Cooking at home most of the time, intermittent fasting, 2 meals a day with lunch being especially large has really helped me in this regard. Then when it comes to later meals at least you've had a large portion of healthy calories.

I wouldn't even think of set regular cheat meals and days. They are just an excuse to give in to total hedonism. Instead take it as it comes and you'll naturally find yourself in situations sporadically where you have to not eat like your preferred diet.
05-16-2016 01:43 PM
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WestIndianArchie Offline
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Post: #35
RE: Keto diet experiences?
I think that's eventually where I will end up, but better for me personally to build a solid base of habits.

I actually want to start weighing my food so I have an even better sense the calorie count.

http://www.westindianarchie.com/
05-16-2016 02:14 PM
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Post: #36
RE: Keto diet experiences?
(05-16-2016 02:14 PM)WestIndianArchie Wrote:  I think that's eventually where I will end up, but better for me personally to build a solid base of habits.

I actually want to start weighing my food so I have an even better sense the calorie count.

I've done that for 6 months for every bit of food. I'm not sure I gained that much from it personally.

With body fat set-point adjusting metabolism and hunger I don't see the value in calorie-counting unless you're going for extreme longevity by doing CRON. I prefer to eat til satiety and focus on eating healthy foods. Each to their own though.

CRON-O-Meter and FatSecret are good for recording and looking up foods.
05-16-2016 02:27 PM
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Post: #37
RE: Keto diet experiences?
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05-16-2016 03:25 PM
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Post: #38
RE: Keto diet experiences?
Someone on ROK recommended a ketogenic diet, as I was having issues with brain fog and other issues trying to lose weight.

I am on my second round of keto. The first round I started in March and did for about 9 weeks. I lost 15 lbs of fat. In May I went on a trip to Thailand and went off the diet. Hard to stay in keto in the land of two food groups: Rice and other than rice.

I started the second round about 2-1/2 weeks ago. This and the previous round I am doing 1 or 2 Almased protein shakes (with coconut oil) with one full meal of normal foods. The meal consists of veggies (mostly green with about 50g net carbs), moderate protein (fish, beef, pork, poultry), and fairly high fat. I add stuff like pine nuts, dairy, butter, etc. to get the fat content up. I also tend to eat more in the way of fatty fish like salmon. I also take a number of vitamin & mineral supplements.

The first 7 days well.. sucked.. (I was 100% protein shakes that week with some nuts). After the first week, things got better. I have been able to maintain a total intake of 1,300 to 1,500 kcal per day. I lift 3 days a week with one day doing 45 minutes on a stationary bike at a high resistance setting (per the calorie indicator, about 260 kcal per 45 minute period). Based on the weight loss I am burning 2,200 to 2,500 kcal per day.

The only issue I have so far is waking up in the morning. I am getting a very similar effect to when I take certain antihistamines: I find it extremely hard to wake up (I keep falling back into REM sleep). I am fine once I have a cup of coffee and get moving (not sleepy during the day at all or starved). But the 'morning drag' is a bit of the killer.

The goal is 18% body fat (I am 46 years old). I started out at 37% back in March. Once I get a followup DXA scan, I will decide if I want to push the body fat % even lower.
07-16-2016 05:32 PM
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Post: #39
RE: Keto diet experiences?
(07-16-2016 05:32 PM)Hell_Is_Like_Newark Wrote:  Someone on ROK recommended a ketogenic diet, as I was having issues with brain fog and other issues trying to lose weight.

I am on my second round of keto. The first round I started in March and did for about 9 weeks. I lost 15 lbs of fat. In May I went on a trip to Thailand and went off the diet. Hard to stay in keto in the land of two food groups: Rice and other than rice.

I started the second round about 2-1/2 weeks ago. This and the previous round I am doing 1 or 2 Almased protein shakes (with coconut oil) with one full meal of normal foods. The meal consists of veggies (mostly green with about 50g net carbs), moderate protein (fish, beef, pork, poultry), and fairly high fat. I add stuff like pine nuts, dairy, butter, etc. to get the fat content up. I also tend to eat more in the way of fatty fish like salmon. I also take a number of vitamin & mineral supplements.

The first 7 days well.. sucked.. (I was 100% protein shakes that week with some nuts). After the first week, things got better. I have been able to maintain a total intake of 1,300 to 1,500 kcal per day. I lift 3 days a week with one day doing 45 minutes on a stationary bike at a high resistance setting (per the calorie indicator, about 260 kcal per 45 minute period). Based on the weight loss I am burning 2,200 to 2,500 kcal per day.

The only issue I have so far is waking up in the morning. I am getting a very similar effect to when I take certain antihistamines: I find it extremely hard to wake up (I keep falling back into REM sleep). I am fine once I have a cup of coffee and get moving (not sleepy during the day at all or starved). But the 'morning drag' is a bit of the killer.

The goal is 18% body fat (I am 46 years old). I started out at 37% back in March. Once I get a followup DXA scan, I will decide if I want to push the body fat % even lower.

Sounds like you have a pretty decent grasp on what you are doing and monitoring your progress and adjusting to your own reactions.

I understand that you talk about exercise and calorie counting in terms of units of measure in order to attempt to measure progress (and maybe not a bad idea.. I tend to like to geek out like that too, for example, attempting to measure if you are performing better one day or week as compared to other times). Yet, it is likely that calories do not really matter so much in terms of making sure that the diet is effective in helping you to lose weight, and sometimes exercise is not something that you need to consider as a way to burn calories, but maybe instead about how to build strength and endurance (or to measure such).

I think that your exercise frequency of a few times a week is decent because surely exercise is good for increasing testosterone, energy and stamina, but if you were to overdo it, then you gotta start to worry about potential inflammation levels and recovery time for guys that may end up going on binge traing.

I've been doing some variation of keto for several years, since about early 2012, but I don't really measure ketones or anything like that, just tend to emphasize getting natural foods with high fat and low carbs (and moderate protein, as you indicate).
Initially, I lost about 25 lbs to go from about 200 lbs (at 5' 9") to about 175lbs. Probably the last 6-9 months, I have been increasing a bit on some of my carbs, which also has caused some increase in weight, and I am around 180lbs currently, which still feels pretty good for being late 40s.

You know that as we age into our 40s, we become quite a bit more insulin resistance and higher fat lower carbs is generally better for us to get decent nutrition and attempting to avoid too much sugars and getting decent fats (rather than some of the processed and inflammatory fats)
07-16-2016 06:04 PM
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Post: #40
RE: Keto diet experiences?
(07-16-2016 06:04 PM)JayJuanGee Wrote:  Yet, it is likely that calories do not really matter so much in terms of making sure that the diet is effective in helping you to lose weight, and sometimes exercise is not something that you need to consider as a way to burn calories, but maybe instead about how to build strength and endurance (or to measure such).

Some years back I had an accident (I posted details on the weightlifters lounge thread). The reduction in physical activity after the accident is what in part caused me to pork up something awful. I got a wake-up call when health problems and bad blood work showed up. I was becoming "that guy" that I swore in my earlier years I wouldn't be: A 40 something fat slob physical wreck of a man.

I lift also to get in shape and to regain the use of my damaged arm. I am genetically prone (based in part on actual genetic test data) to be fat. I have a classic 'famine response' to dieting. My body starts to shut down to keep the fat. Supplements helped (pantethine... which is a form of B-5 did wonders for me) and diet changes that involved consuming more animal protein & fat (reducing carbs) which I then dropped a chunk of weight. But I hit the wall again after about the first 15 lbs were gone.

I started exercising in earnest almost three years ago. I gained a lot of muscle (compared to where I started from), got good blood work (fixed the cholesterol issue), but I was still fat. I became sort of 'fit fat'. Good muscle tone.. but still a fat fuck. The fat fuck part was messing with my T levels an frankly, being overweight just sucks. I have and never will understand the fat acceptance movement. Who wants to live like that?

Hence, the keto diet... So far it is working better than I had hoped for.

I think that your exercise frequency of a few times a week is decent because surely exercise is good for increasing testosterone, energy and stamina, but if you were to overdo it, then you gotta start to worry about potential inflammation levels and recovery time for guys that may end up going on binge traing.

Been mindful of that. I kind of hurt myself when I first started out. I now have a routine I follow and I take BCAA which helps greatly with the recovery. My wife wants me to join her on the P-90x routine.. but I hate video workouts, so I am sticking with free weight resistant work and the stationary bike for now.

I've been doing some variation of keto for several years, since about early 2012, but I don't really measure ketones or anything like that, just tend to emphasize getting natural foods with high fat and low carbs (and moderate protein, as you indicate).

I was using the ketone urine test strips. My first round, they showed ketones. However, the first round I stopped the exercise for the first two weeks. This round, the ketone strips showed nothing once I started exercising again. From what I have read, this is typical as your body is metabolizing the ketones instead of pissing out the excess.

Initially, I lost about 25 lbs to go from about 200 lbs (at 5' 9") to about 175lbs. Probably the last 6-9 months, I have been increasing a bit on some of my carbs, which also has caused some increase in weight, and I am around 180lbs currently, which still feels pretty good for being late 40s.

I am 5'8" and hit a pathetic 235+ lbs at my fattest (no lifting at that point.. all fat no muscle). I felt dead... numb. No sex drive and I kept drifting into depression. Huge difference now. On the Thai vacation, I was ravishing my wife on many evenings, much to her delight.

You know that as we age into our 40s, we become quite a bit more insulin resistance and higher fat lower carbs is generally better for us to get decent nutrition and attempting to avoid too much sugars and getting decent fats (rather than some of the processed and inflammatory fats)

Sugar is my personal devil that I have to keep at bay. Ice cream, gummy bears, fruit juice, soda, etc. I barely consume any of those items these days. My wife as well, after she tested as being borderline type 2 diabetes (now fixed). I also had to cut back on by beloved scotch after work and beer/wine with dinner. I was imbibing too much
07-16-2016 07:13 PM
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Post: #41
RE: Keto diet experiences?
(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  Some years back I had an accident (I posted details on the weightlifters lounge thread). The reduction in physical activity after the accident is what in part caused me to pork up something awful. I got a wake-up call when health problems and bad blood work showed up. I was becoming "that guy" that I swore in my earlier years I wouldn't be: A 40 something fat slob physical wreck of a man.

Yep.. aging itself can be a wake up, and when we get into our 40s, we also do start experiencing several aging issues.

In my late 30s, began to increase weight from mid 180s and slowly get into the 200lb territory. My cholesterol was going up (good cholesterol down, bad cholesterol up and triglicerides up), and my blood sugar was getting higher, too. In the beginning I continued to just ignore my doctor admonitions until he started advocating with considerable vigor that I should begin to take statins, and that was in early 2011… which I began to take and I began to study into diet, exercise and sleep matters, and that was the beginning of my motivation..

I was always pretty active, but really, my diet had really gone into the trash with sugars, carbs, processed foods, and processed oils, and my sleep was kind of in the deprivation levels, and I did not really believe that sleep was necessary in regards to health.. It’s funny how dumb we can get, especially when we believe that things are kind of working and that we are kind of feeling invincible and immortal.

I probably did not get as chubby as you before I started working on reversing the matter, but I got a sense of motivation and especially so when I started to read about the many ways that we have been deceived about health including issues of diet, sleep and exercise.



(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  I lift also to get in shape and to regain the use of my damaged arm. I am genetically prone (based in part on actual genetic test data) to be fat. I have a classic 'famine response' to dieting. My body starts to shut down to keep the fat. Supplements helped (pantethine... which is a form of B-5 did wonders for me) and diet changes that involved consuming more animal protein & fat (reducing carbs) which I then dropped a chunk of weight. But I hit the wall again after about the first 15 lbs were gone.

In some sense, each of us does need to determine the extent to which we are going to accept the representations of “experts,” because sometimes some of the experts can also be somewhat misinformed and reliant upon bad science, whether it is science proposed by drug companies, food industries, insurance companies or some other potentially biased sources (even though probably well intended as individuals).









(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  I started exercising in earnest almost three years ago. I gained a lot of muscle (compared to where I started from), got good blood work (fixed the cholesterol issue), but I was still fat. I became sort of 'fit fat'. Good muscle tone.. but still a fat fuck. The fat fuck part was messing with my T levels an frankly, being overweight just sucks. I have and never will understand the fat acceptance movement. Who wants to live like that?

I think that there have been some pretty decent studies that show that just reducing fat (almost no matter how you accomplish it) is going to cause a vast amount of improvement in testosterone levels and other health indicators (the more accurate blood measures such as inflammation levels and triglicerides).

Well, one of the issues in the USA is that so many fucking people are so fucking fat.. it is just outrageous. I think that a lot of it comes from misinformation and processed foods, but it is a pretty pathetic state of affairs, even in the gaming community when guys may be trying to find a fit chick to fuck, but so many of them are fat that the competition for the fit ones becomes way too great and then those chicks develop worse attitude problem because they are in such high demand.







(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  Hence, the keto diet... So far it is working better than I had hoped for.

I think that keto has become somewhat branded, but if we still consider ways to make sure that we are eating natural foods, that is going to bring us a long way, and really keto can also be considered high fat (good fat not processed) and very low carb…. But just the term keto in itself may be a bit misleading, and some people do have to go more extreme than others in order to get benefits, and it could be that you are one of those folks who are even more sensitive to carbs and more in need of higher levels of fat.. but also it is good to think about resistance starch too, I think. For the health of your gut bacteria.

Here’s a couple of decent resistant starch threads, if you had not seen or considered them:

https://www.rooshvforum.com/thread-31408...#pid943638



https://www.rooshvforum.com/thread-34654...#pid793076





(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  Been mindful of that. I kind of hurt myself when I first started out. I now have a routine I follow and I take BCAA which helps greatly with the recovery. My wife wants me to join her on the P-90x routine.. but I hate video workouts, so I am sticking with free weight resistant work and the stationary bike for now.

What’s BCAA?

I heard that P-90x is pretty extreme.

I personally think that it is better to focus on diet and sleep first and exercise is the third most important, but resistance training is more important than cardio, in my thinking, but yeah, of course it is good to have some cardio abilities, especially if you ever have to run (or even walk/hike fast and long) in an emergency or something. But I also think that frequently people make the mistake of doing cardio first, and then they exhaust themselves with cardio, and they should probably do types of resistance training first.. and then if they still feel like some cardio, throw a bit in, but not too much at least don’t work yourself to exhaustion every single time (maybe once a week could be o.k.)


(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  I was using the ketone urine test strips. My first round, they showed ketones. However, the first round I stopped the exercise for the first two weeks. This round, the ketone strips showed nothing once I started exercising again. From what I have read, this is typical as your body is metabolizing the ketones instead of pissing out the excess.

I don’t do any of the measuring, and I kind of think that it could be a waste of time and money, but my understanding (from listening to Jimmy Moore – living la vida low carb podcast and he has some other podcasts, too) is that the blood is much more accurate for measuring ketones and the urine measurements may be a bit of a waste of time.

(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  I am 5'8" and hit a pathetic 235+ lbs at my fattest (no lifting at that point.. all fat no muscle). I felt dead... numb. No sex drive and I kept drifting into depression. Huge difference now. On the Thai vacation, I was ravishing my wife on many evenings, much to her delight.

hahahahaha… you are exaggerating a little bit, but that’s fine.. we are never all fat and no muscle.. hahahahaha

By the way, how do you measure your body fat and body muscle? I have an Omron scale, which I also bought one for my mom… It cost about $70 a few years ago, and it seems to be good enough in order to get a bit of an idea of changes..

It measures weight, body fat, body muscle, BMI, calories per hour, visceral fat and body age. You just program in your height and your actual age and sex… and it measures the rest.. maybe measure once every several days in the mornings before eating anything and without clothes. You can program and save the data for up to 4 people and you can measure manually too, by entering in the data each time.



(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  Sugar is my personal devil that I have to keep at bay. Ice cream, gummy bears, fruit juice, soda, etc. I barely consume any of those items these days.

Yep… very addictive.. and possibly the problem is not eating it the one or two times, but if you eat any of those kinds of things, it causes your body to crave them more.. so you are correct when you suggest that there can be a kind of crash period in which your body has to adjust..


(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  My wife as well, after she tested as being borderline type 2 diabetes (now fixed).

Actually when my fasting blood sugars were revolving around 95 to 110, my doctor said that wasn’t a problem.. but they are full of shit when they say 126 is the diabetes point…

We should really be having fasting blood sugars below 95 on a regular basis.

In essence they are way too tolerant of high blood sugars because they are used to almost everyone developing those kinds of conditions.


(07-16-2016 07:13 PM)Hell_Is_Like_Newark Wrote:  I also had to cut back on by beloved scotch after work and beer/wine with dinner. I was imbibing too much


I suppose that liquor could be a problem too, but I wouldn’t think that hard liquors would be as much of a problem, but yeah, probably the problem is the habit and then the cravings that they cause afterwards… I mean getting toasted a couple of times a year may be o.k… even though it is really abusive to your body and likely unnecessary.. especially when you are getting older (and you can suffer abuses a lot better in your teens and 20s rather than in your 40s and beyond).
07-16-2016 08:36 PM
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RE: Keto diet experiences?
(07-16-2016 08:36 PM)JayJuanGee Wrote:  What’s BCAA?

BCAA = Branched chain amino acids.

As for % body fat, I had a DXA (aka DEXA) scan done. The scans were originally done for determining bone density. It was found the tech is also good for determining, with a degree of accuracy, exactly how much fat you have in your body and where it is concentrated. There is a clinic in NJ that focuses on sports health issues. I made an appointment and had the scan done there. Found out I was a lot fatter than I thought I was.

Edit:

I just looked up what by glucose levels were: 84 (didn't eat for 12 hours). that was a year ago. Curious what it will be when I get tested again later this summer.
(This post was last modified: 07-16-2016 08:54 PM by Hell_Is_Like_Newark.)
07-16-2016 08:49 PM
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RE: Keto diet experiences?
(07-16-2016 08:49 PM)Hell_Is_Like_Newark Wrote:  
(07-16-2016 08:36 PM)JayJuanGee Wrote:  What’s BCAA?

BCAA = Branched chain amino acids.

As for % body fat, I had a DXA (aka DEXA) scan done. The scans were originally done for determining bone density. It was found the tech is also good for determining, with a degree of accuracy, exactly how much fat you have in your body and where it is concentrated. There is a clinic in NJ that focuses on sports health issues. I made an appointment and had the scan done there. Found out I was a lot fatter than I thought I was.

I had one done in a medical setting too, about 5 years ago, or so, and I agree with you that it is more accurate, because it will more precisely describe fat/muscle distribution; however, for regular folks, the Omron scale is a real decent bang for the buck - under $100.

This one is a decent bang for the buck for a bit over $60

https://www.google.com/shopping/product/...=HBF+516b&

And, there are likely some other similar models, too.
07-16-2016 08:57 PM
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RE: Keto diet experiences?
So I am finishing up week 3 of my second round of keto:

1. Fat loss has continued, but slower than I expected. My size 34 (relaxed fit) jeans are getting a little too loose. I am running out of notches on my belt. I haven't worn a size 33 in over a decade, but I might have to do some clothes shopping in a couple weeks. However, the fat loss isn't showing up as I expected on the scale. I am 210 lbs at the last weight in which is a few lbs higher than I expected. A little of that might be due to muscle gain. The rest though, I am not sure as to why the weight loss is slower than the 1.4 lbs per week I had during the last keto session.. I do have the genetics to be obesity prone.

2. The hunger issues have pretty much subsided on week 3. This round is going much smoother than the round I did back in March thru 1st week of May. I can hold 1,200 to 1,500 kcal per day. Low carbs though mean my workout take longer to complete. It takes me more time to get into the workout.. just physically drag a bit on the start of the workout, but fine once I am about 1/2 way through.

3. Mornings are still a but tough. I am having a similar effect of taking some of the stronger antihistamines I use during tree pollen season. Hard to wake up and as I keep falling back into a REM sleep state. All is well once I get my morning coffee. I have no issues with falling asleep during the day.

4. Much to my chagrin, most of my fat loss has been everywhere except where I really want to get rid of it.. around my gut.
07-21-2016 03:39 PM
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RE: Keto diet experiences?
(07-21-2016 03:39 PM)Hell_Is_Like_Newark Wrote:  So I am finishing up week 3 of my second round of keto:

1. Fat loss has continued, but slower than I expected. My size 34 (relaxed fit) jeans are getting a little too loose. I am running out of notches on my belt. I haven't worn a size 33 in over a decade, but I might have to do some clothes shopping in a couple weeks. However, the fat loss isn't showing up as I expected on the scale. I am 210 lbs at the last weight in which is a few lbs higher than I expected. A little of that might be due to muscle gain. The rest though, I am not sure as to why the weight loss is slower than the 1.4 lbs per week I had during the last keto session.. I do have the genetics to be obesity prone.

As you already seem to be suggesting in this portion of your post, weight loss in and of itself is not a great indicator regarding whether a change in diet is giving you good results... and sure looking at changes in muscle and fat percentages can bee helpful in getting a little better assessment.

Also, we likely realize that the beginning of almost any diet will cause more ease in losing weight, but then harder to keep it off or to lose more weight after the earlier stages, and I think some of that resistance to changes also ties in with some of the "set point" theories (meaning that your body kind of gets used to the weight that it has been at for a considerable period of time). Sure, the set point theory does not explain everything, but it can help to understand some of the resistance points and the long period of the body to get used to a new weight.




(07-21-2016 03:39 PM)Hell_Is_Like_Newark Wrote:  2. The hunger issues have pretty much subsided on week 3. This round is going much smoother than the round I did back in March thru 1st week of May. I can hold 1,200 to 1,500 kcal per day. Low carbs though mean my workout take longer to complete. It takes me more time to get into the workout.. just physically drag a bit on the start of the workout, but fine once I am about 1/2 way through.

I think that calories is a bad framework for counting. The main counting that I tend to do, if I do count, is the amount of carbs or maybe other bad things that I may have digested or exposed myself to. So, I try to limit carbs, limit bad oils, limit other potential toxins... but if I do get a lot of the bad stuff, then I attempt to offset by eating good fats...

In this regard, I tend to measure in weeks rather than days, and that way I don't really feel restricted to splurge here or there in very small doses.. and so for example, if I went to a party and I imbibed and ate more bad foods than usually in my budget, then I would try to offset by increasing my good fats for several days following.

And, really you can eat as much as you like, if you are eating mostly fat, because it is going to fill you up. In other words, I don't restrict, and I tend to eat to satiation.



(07-21-2016 03:39 PM)Hell_Is_Like_Newark Wrote:  3. Mornings are still a but tough. I am having a similar effect of taking some of the stronger antihistamines I use during tree pollen season. Hard to wake up and as I keep falling back into a REM sleep state. All is well once I get my morning coffee. I have no issues with falling asleep during the day.

I go through these kinds of phases regarding sleep too, and sometimes it can be caused by drinking coffee too late in the day or even drinking fruit juice or something before going to bed. .. or even too much exposure to electronics before bed or even waking up in the middle the night to look at something on your phone/ computer.


(07-21-2016 03:39 PM)Hell_Is_Like_Newark Wrote:  4. Much to my chagrin, most of my fat loss has been everywhere except where I really want to get rid of it.. around my gut.

Maybe other guys can chime in on this... because guys tend to accumulate fat in the gut.. and women in the breasts and legs .... but probably it will go away in the gut if it goes away in other places as well.. and I am not sure if there is a way to force it except by continuing continuing on with the keto.. meaning cutting out the processed foods and the carbs, while attempting to eat more natural while not overdoing protein without eating with sufficient natural fats.

What kinds of cooking oils are you using? Do you eat butter? Do you consume milk, if so what kind? Do you consume soy products? Do you drink either sugary beverages or diet beverages that have artificial sweeteners?
07-21-2016 05:05 PM
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RE: Keto diet experiences?

Before going on this second keto session, I planned out my menu on an Excel spreadsheet.. net carbs and calories. I can easily lose track of how much I eat, so I need some planning to make sure I stay within the limits. I am trying to maintain an 800+ kcal deficit per day whilst in ketosis.

The non-meat & dairy is mostly green veggies (mixed salad, green beans, asparagus, leeks, swiss chard). I need veggies in my diet.

Right now I am one or two (one if I am desk bound that day, two on weekends when I am active with my building projects) protein shakes per day. The shake is mixed with two teaspoons of coconut oil. Each shake is 258 cal and 10 grams net carbs).

I have one regular meal today which is between 700 to 950 kcal and about 15 - 25g net carbs. I use high fatty nuts and legumes like pecans and cashews as snacks. I also use heavy cream in my coffee. Max from the cream and the snacks is about 100 calories with maybe another 10 or 15 grams net carbs. I try to keep the carb intake averaging 50 grams or less daily, though some days I do go over a bit.

I am not doing paleo, so I do eat dairy beyond the heavy cream. I use good quality cheddar (Cabot is a great brand for cheese), romano, and manchego, adding it my my dishes for calories and fat. I also use pine nuts to raise the fat content up.

For oils I mainly use a combination of olive oil and butter. Mixing them while cooking keeps the butter from scorching. I do use 'bad fat' hydrogenated lard for a few items (browning pork chops, coating a ribeye which help me sear it on the grill, and making panned spinach). Its use though is pretty minor compared to the olive oil, butter, and the coconut oil in the protein drink.

Meat is beef, pork (my wife makes an awesome pork belly), duck, chicken, let of lamb, salmon, shrimp, mahi-mahi, sea scallops, squid, crab meat, clams, oysters, etc. I am an amateur gourmet cook of sorts (useful skill when dating women back in my 20s).

As for the sleep issue... on nights that I work out, I sleep like I am dead. Just heavy sessions of REM after my wife's alarm goes off and draggy as hell trying to get out of bed. Just like I get from certain allergy meds. Its a minor issue, though on occasion I do dream with my eyes open, which is a really surreal experience. That is something I used to do all the time as a kid.. Happened to me twice now during this keto round.

As for sugary drinks... none.. not even fruit juice. It is pretty much water and unsweetened ice tea. I do use sugarless breath mints as I do get keto breath and have that gawd awful metallic taste in my mouth at times that comes with keto.
(This post was last modified: 07-21-2016 09:15 PM by Hell_Is_Like_Newark.)
07-21-2016 09:13 PM
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RE: Keto diet experiences?
Thanks for providing several specifics. I'm going to respond to your various points, and sometimes, I have very strong opinions, but I recognize that each guy needs to decide for himself in terms of what information he has, what weight he gives that information and balancing how much time he has to research further. I have some visceral reactions, but it seems that I frequently either don't know enough about what you are doing or how to suggest a better way.


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  
(07-21-2016 05:05 PM)JayJuanGee Wrote:  

Before going on this second keto session, I planned out my menu on an Excel spreadsheet.. net carbs and calories. I can easily lose track of how much I eat, so I need some planning to make sure I stay within the limits. I am trying to maintain an 800+ kcal deficit per day whilst in ketosis.

I can become quite nerdy when it comes to these kinds of keeping track things too, and I agree that one of the ways to hold yourself accountable and to stick to a kind of outline is to be fairly rigid with yourself, detailed and even later down the road, you can become more flexible within your own rigidness, but at least you have attempted some levels of controlling for a large number of variables.

Such methodology can be compared with the elimination diet in which the person may chose to eliminate anything that can be causing issues (allergies or whatever) and then after confirming that the issue went away, then person can slowly add back in various food items and even narrow down the culprit of what is causing the issue.

Having said all that, I do think that the calorie framework and the calorie mindset is nearly completely flawed, and you seem to be describing what you are doing in terms of creating a calorie deficit. I think Gary Taubes explained these flaws best in his two books 1) Good calories bad calories, and 2) why we get fat and what to do about it.

Taubes may not be completely correct in terms of one of his points about exercise does not matter for losing weight.. I kind of consider exercise as a form to increase endurance and stamina and tone of muscle rather than some kind of effective method of actually losing weight.

When you talk about attempting to create a calorie deficit, you are getting into underlying ideas of the law of thermodynamics of what goes in and what goes out and that it all has to add up, and it makes very little sense in reality, and it's really problematic thinking... like as if over 30 days you are going to lose 3 lbs if you cut your calories by 350 per day, or something like that... it is pure nonsense, even though mathematically it adds up to losing 3,500 calories every 10 days, therefore 3 lbs in 30 days.

Looking at your various ideas about keto, it is as if you are recognizing that some foods are more nutritious than others, but you are still stuck with part of a calorie counting paradigm that kind of assumes that all calories are equal, yet you are mix matching and attempting to take the good parts from each system to create a better methodology (that is still flawed by some of this calories bullshit).

Instead of being so negative, let me attempt to se if I can phrase this matter in a more positive way, which I am probably repeating what i had already asserted, and that is that the kinds of food matters more than than the calories in the food, and if you are eating the right kinds of foods, it is very likely that you can eat as much as you like because you are most likely going to get full and/or not have hunger cravings when you are feeding your body with nutritious foods (fat has one of those qualities to satiate and you can eat as much as you want and you are going to stop eating and not want to eat anything else, and carbohydrates have a kind of opposite quality to cause you to crave food.. and therefore, carbohydrates need to be largely eliminated, except to the extent that they are needed to feed some of your healthy gut flora... .


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  The non-meat & dairy is mostly green veggies (mixed salad, green beans, asparagus, leeks, swiss chard). I need veggies in my diet.

I don't know if anybody "needs" veggies, but the leafy ones may not really hurt guys too much, and they could probably be o.k. for feeding gut bacteria.. yet I don't think that legumes such as green beans really fits into a category as a good source of nutrition (though likely in very small does would not hurt too much).

You may be getting into some misinformation ideas about need for ruffage and fiber in your diet, and sometimes you calculate your net carbs based on fiber offset, yet I don't think that these kinds of carbs are actually "needed" even though they may be o.k. for flavor and enhancement of food in some circumstances, and the nutrients of most vegetables are better absorbed with fat, to the extent that there are any nutrients in them. Fat could be an offset for some vegetable type carbs, and sure fiber can slow digestion of some carbs, so that slowing of the absorption can be a good thing, but it does not decrease your number of carbs, just the rate of absorption which is good to control sugar spikes and inflammation.

(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  Right now I am one or two (one if I am desk bound that day, two on weekends when I am active with my building projects) protein shakes per day. The shake is mixed with two teaspoons of coconut oil. Each shake is 258 cal and 10 grams net carbs).

These various protein shakes don't sound very good or necessary..

what's in there? Are they natural food? Probably not. Do they have Wey protein, and what are the other supposed "healthy" ingredients?

I am definitely not opposed to being liberal with the coconut oil that you add to any kind of food that you eat, but think about the shakes themselves, they are not very likely to be natural foods and whatever is in there is likely artificial and likely going to be absorbed into your system fast and probably causing sugar spikes.. or similar other bad and unnatural effects when you eat too much protein powders and maybe even strange ingredients.

Why not just eat real food, such as eggs? I mean real eggs. Then you get fat too. Eating eggs without the yoke is not very good, but eating eggs with the yoke is nutritious... or maybe just eat the yokes..... I eat the whole egg.. what the fuck, because otherwise I would not know what to do with the whites. you can boil eggs and other ways to prepare eggs, but bacon and eggs or pork bellies and eggs would be very good to eat you can cook bacon and carry it around all day and eat it as snacks (higher fat is better)... In any event gotta get some fat going in with the protein that you eat, and if you stick with the protein shakes (which don's seem good, at least adding more coconut oil could offset them a bit more, but I don't know if it fixes the problem of potentially bad ingredients and gluconeogenesis)




(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  I have one regular meal today which is between 700 to 950 kcal and about 15 - 25g net carbs. I use high fatty nuts and legumes like pecans and cashews as snacks.

I don't think that there is a problem with just eating one or two meals a day, yet I question those kinds of snacks that you are having, and you are talking about legumes in your snacks which are probably not good..and maybe you already know that some nuts have more carbs than others and less fat than others... Nuts are generally a combination of fat, protein and carbs, and the portions vary, but overdoing nuts, is not very nutritious because of gluconeogenesis. Sure some nuts are better than others, yet you can eat sardines too... for snacks, and get better fats.. or have some kind of avocado or coconut oil..

Maybe I just don't know enough about the various nuts that you are eating, but a combination of protein shakes and nuts does not seem so great for ketosis, and I remember you said that you are measuring ketosis through urine, which is not very accurate way of measuring ketosis compared with blood measurements (which i think are not really very available). I don't measure ketosis, and I am thinking more about the nutrition of the food that you are eating and maybe the frequencies, quantities and absorption, and it just gets me thinking about the problematic nature of snacking and why you may not feel satiated from whatever meal that you ate that would thereafter cause you to want to snack.


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  I also use heavy cream in my coffee. Max from the cream and the snacks is about 100 calories with maybe another 10 or 15 grams net carbs. I try to keep the carb intake averaging 50 grams or less daily, though some days I do go over a bit.

I agree that any kind of dairy should be attempted to consume in the highest fat form, and I understand it is difficult to get raw dairy.. but heavy cream is generally pretty good (as opposed to any low fat variations), because the high fat really offsets much of the carb affect.


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  I am not doing paleo, so I do eat dairy beyond the heavy cream. I use good quality cheddar (Cabot is a great brand for cheese), romano, and manchego, adding it my my dishes for calories and fat. I also use pine nuts to raise the fat content up.

The cheeses should be high fat, but still probably in moderation because of gluconeogenesis - through the lactose.

I don't have a lot of nuts in my diet, but as I already mentioned, besides fats, most nuts have protein and carbs in varying ratios, so you may be getting more gluconeogenesis effect than you expect through the nuts.


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  For oils I mainly use a combination of olive oil and butter. Mixing them while cooking keeps the butter from scorching.

my understanding is that olive oil has a very low smoke point, and should not be used for cooking, hardly at all... butter has a little higher smoke point than olive oil, but maybe it is just for light cooking.

coconut oil is good for cooking, and so is bacon grease and animal fats such as those rendered from beef or pork.. if you cook your pork bellies, then you can save the excess oil from that, and it will keep for months in the fridge without any loss of quality.




(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  I do use 'bad fat' hydrogenated lard for a few items (browning pork chops, coating a ribeye which help me sear it on the grill, and making panned spinach). Its use though is pretty minor compared to the olive oil, butter, and the coconut oil in the protein drink.

this use of hydrogenated or partially hydrogenated oils is totally unnecessary in any guy's own cooking.

I understand that guys may ingest some of these kinds of fats when we go out to restaurants and when others cook for us, and in those cases, we should just assume that those foods had been made by use of inferior oils to cook (unless we ask, which is not always socially appropriate), but there is no excuse to use these hydrogenated or partially hydrogenated oils in our own cooking, especially if you value nutrition.



(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  Meat is beef, pork (my wife makes an awesome pork belly), duck, chicken, let of lamb, salmon, shrimp, mahi-mahi, sea scallops, squid, crab meat, clams, oysters, etc. I am an amateur gourmet cook of sorts (useful skill when dating women back in my 20s).

I think that any of those meats are good, and the higher the fat in the meat and in the cut of meat, the better. Buy meat with the fat on it, and even buy cuts of fat when offered, and don't trim the fat and you get a variety of fat sources from a variety of meats.

In your meat list above, Chicken is over rated, but if the chicken is free range and eating bugs, then the fat is better than the industrial raised chickens. Canned tuna and sardines can be good meat sources too, for good fats.


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  As for the sleep issue... on nights that I work out, I sleep like I am dead. Just heavy sessions of REM after my wife's alarm goes off and draggy as hell trying to get out of bed. Just like I get from certain allergy meds. Its a minor issue, though on occasion I do dream with my eyes open, which is a really surreal experience. That is something I used to do all the time as a kid.. Happened to me twice now during this keto round.

Sounds like you are associating better sleep with gym work outs, but you are still attempting to figure out the bad sleep occasions. could be your kinds of activities before you go to bed, you have not described that... I doubt the solution is to exercise every day, but maybe there is something connected with your activities on days that you exercise (besides the mere fact that you are depleting your energy) that causes you to sleep better on those days..


(07-21-2016 09:13 PM)Hell_Is_Like_Newark Wrote:  As for sugary drinks... none.. not even fruit juice. It is pretty much water and unsweetened ice tea. I do use sugarless breath mints as I do get keto breath and have that gawd awful metallic taste in my mouth at times that comes with keto.

Sounds like you have the sugary drinks under control, and the breath mints are likely kind of de minimus in their affect on your blood sugars.
07-21-2016 11:16 PM
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Post: #48
RE: Keto diet experiences?
Finishing up Week 4. The diet got a lot easier, so I guess I have become 'keto adapted'. After adding some more BCAA to my diet I discovered I have been able to kick the weight lifting a few notches. I work out 5 days a week now vs. 3 and I feel great the next day.... very fast muscle recovery now. After a heavy workout though, I still have the slow start in the following morning, but fine once I have coffee and get moving. I am getting steady gains in the number of reps I can do (doing low rep - high weight routines). Even my wrecked rear delt muscled in my right shoulder is showing progress.

My earlier concern of not losing the weight turned out to be unfounded. I think I just had some water retention that weigh in period. Now I seem to be holding a steady 209 pounds, but I have steady fat loss around my gut and the rest of my body. I have run out of holes to tighten my belt with (34 relaxed fit pants). I tried on some standard fit 34 waist chinos last weekend. They fit fine around my waist but felt painted on around my thighs (I have tree trunks for legs).

In another 45 days or so I go for a followup DEXA scan. Then I will learn exactly how much fat I have lost and how much muscle I have gained.


So far so good. I highly recommend anyone who has a weight issue look into going Keto. Wish I knew about his a few years ago.
07-30-2016 01:57 PM
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Post: #49
RE: Keto diet experiences?
(07-30-2016 01:57 PM)Hell_Is_Like_Newark Wrote:  Finishing up Week 4. The diet got a lot easier, so I guess I have become 'keto adapted'. After adding some more BCAA to my diet I discovered I have been able to kick the weight lifting a few notches. I work out 5 days a week now vs. 3 and I feel great the next day.... very fast muscle recovery now. After a heavy workout though, I still have the slow start in the following morning, but fine once I have coffee and get moving. I am getting steady gains in the number of reps I can do (doing low rep - high weight routines). Even my wrecked rear delt muscled in my right shoulder is showing progress.

My earlier concern of not losing the weight turned out to be unfounded. I think I just had some water retention that weigh in period. Now I seem to be holding a steady 209 pounds, but I have steady fat loss around my gut and the rest of my body. I have run out of holes to tighten my belt with (34 relaxed fit pants). I tried on some standard fit 34 waist chinos last weekend. They fit fine around my waist but felt painted on around my thighs (I have tree trunks for legs).

In another 45 days or so I go for a followup DEXA scan. Then I will learn exactly how much fat I have lost and how much muscle I have gained.


So far so good. I highly recommend anyone who has a weight issue look into going Keto. Wish I knew about his a few years ago.

I understand that this thread has a dietary focus, but since you are also including weight training into your changes can you indicate how long are each of your workouts and what is the percentage of what could be considered as cardio as compared with resistance training.

And, how do you figure 5 days? do you do 3 days on and then one off and then 2 days on and one off or some other kind of pattern in order to get 5 days? to me, 5 days a week does not seem to be maintenance, especially compared with what you had asserted to be your earlier practice of not really working out. but, yeah, you could potentially plan to do 5 days for a while and then revert to something like 3 days per week as a kind of maintenance.
07-30-2016 03:15 PM
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Post: #50
RE: Keto diet experiences?
how long are each of your workouts and what is the percentage of what could be considered as cardio as compared with resistance training.

I weight lift and do free body exercises (i.e. pushups) + stationary bike 4 times per week. The weights and free body stuff takes me about 1-1/2 hours. Normally I do three sets for each exercise. I have a Swedish ball, kettle weights, dumbbells, a bench, a mat, and resistant bands. Lots of core and upper body work (with focus on the shoulder I am trying to rebuild). I do some squats and dead-lifts, but I need a proper barbell and rack to do it well. This is on the shopping list when I build my home gym early next year. I use the bike for about 15 minutes at a very high setting, doing sort of sprints (the bike simulates going up hills with varying resistance).

The remaining day is normally just the bike at a high resistance for about 45 minutes and some dumbbell and resistant band work for my upper body. I burn about 330 kcal on the bike that day.


And, how do you figure 5 days?

I work out 5 days Monday thru Sunday. I am a landlord with a day job and my evenings get interrupted all the time with calls, repairs, etc. So I don't have a schedule set in stone. Normally though, I take Saturdays off because I am too busy with projects around the apartment to work out... or I take the wife out somewhere. the remaining day of the week is a day I am too tired from work to work out.

When I first started out three years ago, I could barely do 15 minutes on the bike at a low setting. Thought I was going to drop dead at times in the middle of the ride. 18 months ago I couldn't do a single military style pushup.
07-30-2016 03:59 PM
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