Keto Month 1: Complete! Lost 18 lbs - Mostly Fat. Thanks Inside.
 

I'd like to thank Dyna Mo & The Demon, as well as a few others, for their suggestion awhile back that I get on Keto.

I have just completed the first 30 days and love the results. 18 lbs lost, much of it being fat (face much thinner, belly gone way down, clothes MUCH looser).

Now it's time to shift it into high gear for month 2, adding weight training 4x a week (doing Targeted Keto).

So, my statement to everyone is this: if *I* (notorious party animal) can do this and stick with it fairly easily long-term, SO CAN YOU!

If you have any questions, ask away I feel over the past month I've read and implemented enough to have a pretty solid base of knowledge.

I have a question...

just what the fuck are you talking about?

Ketogenic Diet.

Basically, forcing your body to adapt to the way of our ancestors, to be in an almost-constant state of ketosis, where it burns body fat for fuel instead of glucose.

wow, that's super! mega congrats on everything!!!

after keto comes Take Charge!!!!

If I manage to get it past the border here :1orglaugh :winkwink:

Same thing as ATKINS. It works. I am down 24 pounds in just over 7 weeks.
I feel great, it's actually easier to climb stairs and I look much better.

So we going drinking tomorrow night or what?

i'm confident that will get squared away, it's wholesome, good, solid food. heck, a couple of the ingredients are farmed there in south america.

Yes, same idea basically, but ketogenic is a more extreme (and effective) form of Atkins.

On Atkins, people generally consume up to 50g of carbs per day and not as much fat as 65% (from what I've seen).

On Keto, my daily carb limit was 12g and following a 65/30/5 macro.

Thats awesome, congrats on the progress.

I was out drinking Monday actually - straight whiskey on the rocks, doesn't interrupt the ketosis (or only does temporarily).

Shouldn't you be leaving your house right now for hockey? We play at 10, in case you forgot while on EuroTrip hehe :winkwink:

what's your total fat loss goal?

Actually the induction phase of Atkins is 20 grams of carbs a day.
What do you mean by ?

I'd like to get down to 20% body fat as my first goal/milestone.

Started at about 32%, after one month I'm around 28-29% now. Don't really care about weight, since muscle weighs more than fat, so as long as I keep dropping inches + fat that's all I really care about :)

What did you eat? Show an example of your daily diet

Indeed, during first phase they have a lower amount, but people I know on Atkins seem to stay in the 30-50g range afterwards, which I don't find ideal to remain in ketosis.

Macros = the breakdown of fat/protein/carbs from my total calories.

so 65% fat, 30% protein, 5% carbs

congrats, keep it up! I know it's not easy

also interested in your diet

Awesome results dude! But I have to ask. If you're going to be lifting 4x a week now, wouldn't it be better for you to do CKD? You'll notice a hell of a lot more results. When you're lifting 4x a week, your glycogen levels will be depleted, hence the 24-36 hour carb up. If you're doing targeted, I'm assuming you'll have extra carbs in your PWO shake, but that's not going to refill your muscles with glycogen and your workout will suffer as a result.

Not exactly, you don't get to carb up with Atkins and Atkins is more tailored for people who don't really work out. Furthermore, I don't believe Atkins preaches a "caloric deficit", instead focusing on low/no carbs.

:thumbsup how are you measuring your bf %?

Here's an example non-workout day:

Breakfast: 3 eggs, 2 strips bacon, 1 tbsp philly cream cheese, 56g pepperjack cheese

Snack: 4 stalks celery, 1 tbsp crunchy peanut butter, 4 tbsp ground flax seed in water

Lunch: 11oz boneless, skinless chicken breast, 7oz white mushrooms, 28g cheddar cheese

Snack: 28g pepperjack cheese, 3 slices pepperoni, 4 tbsp ground flax seed in water

Dinner: 1 can tuna in oil, 28g cheddar cheese

~2100 calories.

I still eat out fairly often though, so lunch/dinner are always changing but paying attention to the macros.

I also am starting to experiment with some recipes, like yesterday for lunch, I made breaded chicken tenders + cheesy hot sauce. Breaded the tenders by dipping them in beaten egg, then rolling them in flax seed and frying it.

Next up is pizza crust made from dried cauliflower.

heres the best diet, instead of just doing keto(could make u feel foggy, weak,etc)

just eat a lot of fats/protein, and CARBS each day.. just try to restrict your carbs to 50g...

http://www.bodyrecomposition.com/nut...-you-need.html

thats a great link.. nowadays i just eat a lot of raw fat/meat/eggs and some carbs, i look great, well never had a weight problem, but i do look great :D

That's awesome, great start for sure!

I was on a keto diet once, tried Lindora with my ex. Mainly because she was doing it, so I did it with her. I also knew I had at least 20 or pounds to lose at that time.

I did shake off at least 20 to 25 pounds pretty quick, but I hated the diet. Once I got off the diet, it was hard to figure out how to eat right again. So I gained it all back and then some.

Recently I changed my diet up, low fat, no red meat, lot's of water. I lost the same amount of weight in the same amount of time and have kept it off. I'm also working out too, which definitely helps, but the diet alone lost the weight before I worked out.

Anyway, good job with the diet. Do you have to piss on the stick to see if you're in ketosis? I remember doing that, the stick turns blue or something if you're in ketosis. Pretty weird to piss on a stick every day.

There are a lot of differing opinions on TKD vs CKD, but after reading through tons of info/posts, I decided to try TKD.

I plan to have 30g carb + 30g protein shake before and then after the lifting. Seems to be enough fuel for the lifting.

We'll see though, like everything, it's trial and error and each person's body reacts differently so if TKD doesn't appear to work, I'll give CKD a shot then.

why skinless? get the damn skin in there for the chicken.. its a great source of fat.. why would u eat bacon, then not wanna eat chicken with skin??

p/s read that link i gave u.. the best way is to eat some carbs every day so that your body doesnt have to convert protein into carbs.. your brain does need some carbs and your body can make it, but its easier to provide it to prevent muscle catabolism unless you are eating a shit load of protein already

and since i eat around 50-70g of carbs everyday.. i dont refeed, my muscles are always full, i have enough carbs to work out, and the carb count is low enough that my body still burns fat for energy...

remember your body burns what you feed it.. so if you are NOT in ketosis but you feed your body 1000g of fat, guess what? it'll burn that fat for energy.. you dont have to be in "ketosis" to burn fat.. you just have to reduce carbs and get most of your calories from fat and protein

You gotta check out some of the keto recipes on the bodybuilding forum. They're phenomenal.

Right now approx. based on ironman scale I have (which isn't very accurate, but by measuring at same time + same hydration level, it should be consistent in its approximations) and once a month to a metabolism/nutritionist my GF sees so he can accurately measure it as well as BMR.

Yea I suppose that'll work. Just watch carefully if your 2nd week of lifting isn't as "fulfilling" as the 1st. If it isn't, you'll know why. If it is, more power to you. I wish I didn't need a carb up day.

what he said

I'm almost positive this is broscience. Your body isn't going to convert your protein into carbs if you don't eat carbs. When you don't eat carbs or are in a state of ketosis, your body looks for fat as the next best form of energy.

right on. you've got it all squared away, if i were you i would not mess with my diet in the slightest, it's working.

Gotta run to hockey my ride is here, I'll reply to the rest of you in a few hours when I get back :)

Found this
http://www.keto.org/

Dyna, what's your body fat % approximately? It looks to be 10% or lower.

i'm carrying some flab right now as i'm trying to bulk up, it's ~9%

Damn dude very nice. Flab at ~9% though? Now you're just being picky.:1orglaugh

no its not bro science.. YOUR BRAIN NEEDS GLUCOSE EVERYDAY.. if your body has 0 glucose it converts PROTEIN to glucose, its science, go and search for it on google :)

your brain does need glucose daily.... if you have no glucose where do u think your body gets it from?

the brain CAN burn fat for energy, but it still needs a little amount of glucose regardless..

You also use glucose in the muscles if you do any kind of work out/ etc..

http://www.bellaonline.com/articles/art15617.asp

and i used that link because it SUPPORTS Low carb so u dont bitch.. im also a low carber..

"One of the myths spread about the low carb diet is that your brain needs carbohydrates to function well. Actually your brain needs just a small amount of GLUCOSE - which is provided by protein quite easily."

no need to argue with u.. but spend 5mins and u'll see your body converts protein to glucose.. didnt you learn this in grade school?

and this is the reason why body builders on low carb worry about muscle catabolism and end up eating carbs pre/post workout.. otherwise your body will just burn protein and convert it to glucose to feed the burned out muscles..

keep up the good work :thumbsup

i'm obsessed. hahahah. after this 5x5 cycle i'll do another round of p90x, to get to 6-7% and see some veins in my abdominals again.

fat is converted to glucose as well and is a richer source of energy than protein.