Keto diet experiences?

Hell_Is_Like_Newark

Kingfisher
Gold Member
I found a clue into the mystery as to why my triglyceride number jumped about 100% (70s to to 140s). Turns out this is a common complaint for Crossfitters and weightlifters.... Heavy workouts can temporarily spike liver enzymes / triglyceride numbers.

Before I had that last blood test, I worked out heavily the day before. I was sick for a week, so I was playing catch-up with my workout routine.

The advice I found was to not workout for at least 7 days before having a blood panel done. I am going to do that and see if it was the workout that caused the spike.


BTW: Still losing fat. I am still on schedule for getting into the 15% body fat range by late summer of this year.
 

JayJuanGee

Crow
Gold Member
Hell_Is_Like_Newark said:
I found a clue into the mystery as to why my triglyceride number jumped about 100% (70s to to 140s). Turns out this is a common complaint for Crossfitters and weightlifters.... Heavy workouts can temporarily spike liver enzymes / triglyceride numbers.

Before I had that last blood test, I worked out heavily the day before. I was sick for a week, so I was playing catch-up with my workout routine.

The advice I found was to not workout for at least 7 days before having a blood panel done. I am going to do that and see if it was the workout that caused the spike.


BTW: Still losing fat. I am still on schedule for getting into the 15% body fat range by late summer of this year.


You accounted for gluconeogenesis, too?

I mean if there is too much protein in your diet and not enough fat, then the proteins will have the same effect ass too much carbs...

so a combination of some carbs in the diet and too much protein and not enough fat could also contribute to higher trigliceride levels.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
JayJuanGee said:
You accounted for gluconeogenesis, too?

I mean if there is too much protein in your diet and not enough fat, then the proteins will have the same effect ass too much carbs...

I track my macros via an app on my phone. Protein is good. I got re-tested after laying off workouts and alcohol for a week and I dropped back into the lower 70s.

Now I just have to find a place that will run a blood panel at a reasonable price (without a doctor's prescription). I am on an HSA now and my insurance won't cover such tests. I want to retest this summer to make sure I am not going off the rails anywhere health wise. I am at the age where you have to start paying attention to this stuff more closely.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
It has been about 10 and a half months since I got fat adapted. I have been on keto with a couple interruptions (due to travel).

So far, down 30+ lbs of fat. I lost enough weight that I am now in the 'preferred' category for life insurance (more than a 50% reduction in cost).

Got about 15 - 17 lbs of fat to go to hit my target (15% body fat).
 

cosine

Woodpecker
Fasted morning aerobic activity is a really useful catalyst to actually get your body to consume the fat better. Obviously the dietary changes are necessary, but when you train in a fasted state, your body has very little carbohydrates to use. It uses the only source available - fat.

You don't want to eat zero carbs, you want to eat fewer carbs. Fasted training is an important tool for your body to take advantage of all your dietary changes. It doesn't have to be a ton; 30-45 mins twice a week in the morning before eating breakfast.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
Hit the 40lbs of fat loss mark. My weight loss has slowed down in part because of two factors:

1. Stopped working out. Will resume once the baby can sleep through the night. I sleep at most 4 to 5 hour now.

2. Maltitol spiked my insulin levels. I was using breath freshening gum (so as not to affect coworkers with the dreaded keto breath), which contained the artificial sweetener. Turns out it is a sugar alcohol that for keto people, can cause a stall (due to spiking insulin levels). My weight loss picked up again after stopping using anything with more than trace levels of the sweetener.
 

ElMexicano

Sparrow
Hey gents,

Started yesterday a keto-diet and next week will begin training again as I had a FUE transplant and am restricted to 1 month of no fitness. Have put on 6kg since visiting family and need to shed it. I have looked at the keto calculator and says my protein and fat intake is too high and the pop up says I will get fat.

Questions:

1. Anyone else on a similar meal plan and what are your results?
- My meal plan
Breakfast: 4 whole eggs, 3 strips of bacon, coffee 20ml of almond milk and splash of cinnamon.....
Lunch: 300g steak with butter and 2 whole eggs water to drink
Dinner: same as lunch
Daily totals according to myfitnesspal app (has a barcode scan function)
Protein: 191g
Carbs: 8.8g
Fat: 166g

2. Will begin LEAN schedule of my P90X3 next week along with road cycling (usually 25km)
Is anyone incorporating this fitness plan with the keto-diet?

Thanks and best of luck to all.
 

MOVSM

Pelican
Gold Member
ElMexicano said:

Assuming you are using https://keto-calculator.ankerl.com/ you are good.

I don't use P90X, or any other crossfit lookalike, I do starting strength. P90X is however more endurance than strength focused, so you will have no problem with this diet. Especially with long distance biking, this diet plan will improve your performance.

If you are feeling particularly hardcore, you can try combining this diet with intermittent fasting.

Good luck!
 

MOVSM

Pelican
Gold Member
AmericanPharoah said:
Day 5 here.. Boy that keto flu hit me haard on day 3. Felt so weak, nauseated, no fun. Now im rollin'!

Don't forget about the salt--potassium and magnesium salts are very important! Regular table salt you're probably getting enough of.
 

ElFlaco

Kingfisher
Gold Member
ElMexicano said:
1. Anyone else on a similar meal plan and what are your results?
- My meal plan
Breakfast: 4 whole eggs, 3 strips of bacon, coffee 20ml of almond milk and splash of cinnamon.....
Lunch: 300g steak with butter and 2 whole eggs water to drink
Dinner: same as lunch
Daily totals according to myfitnesspal app (has a barcode scan function)
Protein: 191g
Carbs: 8.8g
Fat: 166g

This is high protein, high fat. Keto is more about moderate protein, high fat. Your level of protein intake will stimulate insulin production, keeping you way out of ketosis.

My first two meals are similar to yours. My third is a high fat salad with green veggies. I do intermittent fasting with an 8-hour feeding window (with morning coffee to keep hunger under control). I'm satisfied with my results but you might be looking for something different.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
ElFlaco said:
This is high protein, high fat. Keto is more about moderate protein, high fat. Your level of protein intake will stimulate insulin production, keeping you way out of ketosis.

My first two meals are similar to yours. My third is a high fat salad with green veggies. I do intermittent fasting with an 8-hour feeding window (with morning coffee to keep hunger under control). I'm satisfied with my results but you might be looking for something different.

I have been using heavy cream and coconut oil in my coffee to get my fat intake up. The coffee comes out to about 400 kcal (I use a fair amount of coconut oil). If I am physically active that day, I generally don't need to eat again until dinner.

Sitting in front of the computer all day at work for some reason makes me get hungry sooner.
 

Veul

Pigeon
For four months I did :
Breakfast : 3 eggs with 125gr mozarella
Lunch : 250gr chicken breast with lettuce
Before training : two boiled egg and another mozzarella
Dinner : protein shake with added spinach and some barley greens powder

Went from 88kg to 74kg now keeping on 1600cal per day with lot of cheats in between. Once in a while need to refeed on shitty carbs
 

Ivanis

Kingfisher
AmericanPharoah said:
Any recommendations for a low-carb protein powder and creatine? Seems like most flavored whey powders are loaded with sugar.

Bodytech(A Vitamin shop brand) is good macro wise and okay quality wise. Optimum Nutrition is good macro wise and middle of the road for quality. Dymatize whey is touted as the best quality wise, though the price tag is pretty high.

As for creatine; any unflavored one will do the trick.


I'm gonna be writing a long update to dump into this thread in a while, I'll make sure to include supplements and all for you.
 
Wow. This is a wealth of Keto personal and science information and advice. I really appreciate all your thoughts and words here, gentlemen.

I'm on my 2nd week of Keto. Keto is really the red-pill for nutrition and lifestyle, as mentioned by another member. The "recent" science changes everything we (as mainstream society) knew and acted on about nutrition and statin medications.

Thank God we don't follow the mainstream ;)

Dietdoctor.com has a wealth of information as well. They have documentaries, interviews with doctors and cardiologists regarding Keto. It's really fascinating stuff. 10 bucks per month, but the first week is free. Totally worth it.

Oh! and KetoDiet app is really bad ass. It's 12 bucks for the year ( I think). You can easily input all your food or scan it with the barcode- and gives you a tally on how you're progressing with Calories, Fats, Carbs and Protein. Really bad ass app that helps me stay focused with all the food I put in my body.

Keep up the good work, guys.

Edit: I am pretty confused on Aspertame- and really don't know what to read/trust when it comes to long term affects. (sugar free soda, and artificial sweetness for deserts come to mind, more concern for the latter). Anyone have any thoughts to this?
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
Thedeadknight said:
Edit: I am pretty confused on Aspertame- and really don't know what to read/trust when it comes to long term affects. (sugar free soda, and artificial sweetness for deserts come to mind, more concern for the latter). Anyone have any thoughts to this?

I could tell you what my old man thought about it (Aspertame controversy and conspiracy theories have been around for decades): "it's fine in moderation".

Dad: PhD level food science (specialized organic chemistry) with decades of experience in the food / flavor industry. He was very familiar with the product back when it came out years ago.

Aspertame invokes almost the same level of emotion as GMOs.

In my cooking, I have been using stevia as a sugar substitute. Good for some items, but so far I haven't found a substitute for brown sugar (use in making pork ribs). I read that monk fruit might work, but I haven't tried it yet.
 

Ivanis

Kingfisher
Alright. Thanks to Newark this thread appeared in my recent threads again so here goes nothing. For reference to this update, look at my first datasheet-type post here.

I will reiterate the cliffnotes:

-I was a morbidly obese kid. 37% bodyfat, 319lbs at 16 years old.
-Started working out and keto in September of 2015
-At the time of my previous post I was at 272lbs as of September 2016

Lets get on with the show, shall we?


November 2017 Update:

Since my last post, I became complacent at my weight, I didn't hit the gym as much and I was going off my diet longer and more frequently then I should have been. So I was sitting at about 255lbs from April to mid July. I reevaluated where I was in July and didn't like it. Contentment and complacency are the devil. Never be comfortable and you will always foster progress.

I went back at it hard in July, though I eliminated cardio for the most part and focused on heavy compound lifts. I'm on track to a 225lbs bench for right around Christmas, and slow but steady progression on my other lifts. All the while losing around 2lbs a week.

I am currently sitting at 243lbs and about 20%-22% body fat. That's 76lbs lost in about two years time. I am looking to drop down to about 220lbs-225lbs and then start a bulk from there(this should be around February). From there I will cycle carbs back in and eat about maintenance, slowly building up to a 500cal surplus.

Observations: Before with my self confidence being so low, I never had friends, that changed afterward. When I am out with my friends there will be some men who will try and size me up. They try to hold eye contact and win a starring contest. I'll admit the first time this happened it shook me a little and I didn't know what to do so I looked away. But now? I utilize a skill that I honed working at daycare's which I call the "Death Stare(it actually works wonders with kids funny enough)." I just imagine the words "You don't wanna fuck with me" in my head and kind of try and translate that message through my eyes. It seems to have the intended purpose because most if not all look away.

Since my last post I have also started college, I have noticed that my self confidence has sky rocketed, I am still working on game but it seems as though I have got a good foundation so far. When I first got on the forum, my personality and perspective game style best lined up with our own LINUX, so I PM'd him and he gave me some great advice which I am following to this day. I owe him nothing but thanks. I've noticed that more women look. More women make eye contact, and everybody in the room seems to notice when I walk in.


Almost forgot to mention supplements. I currently take a Bodytech Multivitamin, Optizinc, and sporadic high doses of Vitamin C for immune health.

As for protein shakes and the like, I will use this shake recipe for my go-to:

6oz-ish of water
8-10 icecubes
1 scoop whey or casein
1tbsp peanut butter
1tsp Xantham gum*
Optional: 1-2tbsp of MCT or Coconut oil.

*This stuff is a fucking life saver. It thickens the drink so it has the consistency of a milkshake and takes up more space in your stomach. If you feel too bloated you just drink some hot water and it clears right up! Life saver!

And we come to the obligatory thanks that is needed to RVF for all of the help and support. It stands true today so I am just gonna copy paste(with minor changes) my original thanks:

Sidenote: I would like to thank Roosh and RVF as a whole for the knowledge you have provided me. I know it seems like a small gesture to you, however you all have no idea how much you have changed my path in life. It is incomprehensible, I have gone from a 16 year old fat fuck who was a die hard romantic with the number one goal of marriage, to an 18 year old man who is dead set on running my own company, becoming location independent, gaming chicks, and living my life however the fuck I see fit. I have been here for over a year and a half, and it has been the most important time of my life and I am so glad to share it with you guys. My sincerest thank you's to everyone who has provided help, guidance, or general fuckery with me. I hope that I can instill some of the aforementioned help, guidance, or fuckery with others as well.

Here's to smoking cigars, drinking whiskey, fucking broads, and living life. See you all in Valhalla... Or Hell, either way; first round is on me.
 

Chaos

Pelican
Gold Member
These days I'm a full time carnivore. I have tried many things and diets just put of curiosity but I always end up back to keto/zero carb or whatever you prefer to call it.

There are simply no substitute for juicy steaks.
 
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