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Message
re: PuttaDaForkDown
Posted on 7/18/15 at 10:23 am to Yung_Humma
Posted on 7/18/15 at 10:23 am to Yung_Humma
quote:
I'll take five pounds in two weeks.
Heck ya!
Focus on 2 pounds a week. 35 weeks sounds like a long time to get where you want to be, but in the scheme of things you will learn how to eat properly and well rather than just crash off a bunch of weight.
Good going!
2
Posted on 7/18/15 at 11:55 am to Tigertown in ATL
233/230.8/185
49 days until McNeese at LSU on Sept 5th.
My goal is to be at least down to 215.
49 days until McNeese at LSU on Sept 5th.
My goal is to be at least down to 215.
Posted on 7/18/15 at 11:59 am to LSU9102
199/189/160
Hoping to be down in the 160's by a November trip to Costa Rica
Hoping to be down in the 160's by a November trip to Costa Rica
Posted on 7/18/15 at 12:29 pm to Tigertown in ATL
Thanks for the encouragement but I hope I'm not losing 2 pounds a week for 35 weeks 
But last night I decided to track how many calories I was drinking and wow I now know how I gained the weight throughout college. I drank a couple beers and mixed whiskey with water and still got close to 1000 calories. Throw in the fact that I usually mix with coke and sprite or drink way more heavy beers and all I can say is wow. And then when I think more about it, we usually could find ourselves drinking three times a week like this, plus eating fast food afterwards.
The dumb thing is I knew drinking had empty calories associated with it but I've never actually kept track of it until now. It will definitely be easier to hang up drinking in order to lose weight before football season starts and weight loss slows down.
ETA: Anyone try fasting for 24 hours once a week? I just hit the page in this thread around 300 or so where they are talking about it and I'm thinking about giving it a try.
But last night I decided to track how many calories I was drinking and wow I now know how I gained the weight throughout college. I drank a couple beers and mixed whiskey with water and still got close to 1000 calories. Throw in the fact that I usually mix with coke and sprite or drink way more heavy beers and all I can say is wow. And then when I think more about it, we usually could find ourselves drinking three times a week like this, plus eating fast food afterwards.
The dumb thing is I knew drinking had empty calories associated with it but I've never actually kept track of it until now. It will definitely be easier to hang up drinking in order to lose weight before football season starts and weight loss slows down.
ETA: Anyone try fasting for 24 hours once a week? I just hit the page in this thread around 300 or so where they are talking about it and I'm thinking about giving it a try.
This post was edited on 7/18/15 at 3:04 pm
Posted on 7/19/15 at 3:18 pm to Yung_Humma
313/202.6/199
I feel like if I went for a 24 hour fast right now that I'd see that 199.x number very quickly. But I enjoy eating too much for that shite!
I feel like if I went for a 24 hour fast right now that I'd see that 199.x number very quickly. But I enjoy eating too much for that shite!
Posted on 7/19/15 at 8:18 pm to Yung_Humma
quote:
Thanks for the encouragement but I hope I'm not losing 2 pounds a week for 35 weeks
Haha! Ya my math got a bit off there.
Posted on 7/20/15 at 8:41 am to Tigertown in ATL
313/202/199
Posted on 7/20/15 at 10:46 am to Doldil
I did the no eating from 6pm Saturday to 6pm Sunday and was fine. Knocked off two pounds from a God awful weekend.
After counting my calories of drinking I think I finally fully understand that I haven't been successful because I take my losses from the week and just put it all back on during the weekend.
So I don't usually post numbers on Monday but 227/223/185
After counting my calories of drinking I think I finally fully understand that I haven't been successful because I take my losses from the week and just put it all back on during the weekend.
So I don't usually post numbers on Monday but 227/223/185
Posted on 7/20/15 at 11:05 am to Yung_Humma
quote:
Anyone try fasting for 24 hours once a week?
I do a 18-20 hour fast from time to time. During fasted period, I take in nothing except water and black coffee.
Posted on 7/22/15 at 9:57 am to busbeepbeep
I'm new to the board, but read back far enough to get the idea. I'll jump in.
6'. Gained 25 lbs since graduating from college a few years ago. Combination of not working out as much as I used to and getting lazy with my diet. Got up to 230 lbs.
Started keto 10 days ago, haven't had more than 35 carbs/day since then. Finally stopped having headaches and cravings on Monday. I've even cut out artificial sweeteners because they leave me feeling hungry.
I do have a question: yesterday my appetite was almost gone entirely and I've done pretty well at eating smaller meals every 3 hours or so, but just wasn't hungry all day, so ended up only eating 3 pretty small meals. Coincidentally, I was lacking energy all day yesterday as well, even though I consistently drink 2 liters of water a day. My guess is that I didn't eat enough fats to maintain energy levels. Any insight or advice on maintaining energy while on keto? Thanks.
Oh, and 230/227/200
6'. Gained 25 lbs since graduating from college a few years ago. Combination of not working out as much as I used to and getting lazy with my diet. Got up to 230 lbs.
Started keto 10 days ago, haven't had more than 35 carbs/day since then. Finally stopped having headaches and cravings on Monday. I've even cut out artificial sweeteners because they leave me feeling hungry.
I do have a question: yesterday my appetite was almost gone entirely and I've done pretty well at eating smaller meals every 3 hours or so, but just wasn't hungry all day, so ended up only eating 3 pretty small meals. Coincidentally, I was lacking energy all day yesterday as well, even though I consistently drink 2 liters of water a day. My guess is that I didn't eat enough fats to maintain energy levels. Any insight or advice on maintaining energy while on keto? Thanks.
Oh, and 230/227/200
Posted on 7/22/15 at 10:08 am to Grits N Shrimp
313/202/199
Eating only 3 small meals, you may just have not had enough calories in general for the day. Are you tracking your calories? How many did you have yesterday compared to your goals?
What kind of macros do you have for your keto setup? I'd also try and push the carb limit to < 25 instead of 35 but it may not be a huge issue. You should be hitting your protein macro goals and using fat to keep you satisfied. You don't want to overeat protein as that can also kick you out of ketosis.
Chances are though that your body still isn't keto adapted. It can take upwards of 4-6 weeks from everything I've read for your body to really get adapted, your mileage may vary though. I've been doing keto for almost 3 months now and I still have days where I'm kind of sluggish, but shite happens. I do find that overall I tend not to get tired after lunch and no more almost falling asleep at my desk. I don't feel like superman and my energy levels aren't off the wall type crazy or anything. Just keep doing what you're doing and you'll be fine.
Eating only 3 small meals, you may just have not had enough calories in general for the day. Are you tracking your calories? How many did you have yesterday compared to your goals?
What kind of macros do you have for your keto setup? I'd also try and push the carb limit to < 25 instead of 35 but it may not be a huge issue. You should be hitting your protein macro goals and using fat to keep you satisfied. You don't want to overeat protein as that can also kick you out of ketosis.
Chances are though that your body still isn't keto adapted. It can take upwards of 4-6 weeks from everything I've read for your body to really get adapted, your mileage may vary though. I've been doing keto for almost 3 months now and I still have days where I'm kind of sluggish, but shite happens. I do find that overall I tend not to get tired after lunch and no more almost falling asleep at my desk. I don't feel like superman and my energy levels aren't off the wall type crazy or anything. Just keep doing what you're doing and you'll be fine.
Posted on 7/22/15 at 10:28 am to Grits N Shrimp
quote:make sure you're supplementing the sodium, potassium, magnesium and taking in at least 3L of water
Started keto 10 days ago, haven't had more than 35 carbs/day since then. Finally stopped having headaches and cravings on Monday
quote:
My guess is that I didn't eat enough fats to maintain energy levels. Any insight or advice on maintaining energy while on keto?
Add some coconut oil to your diet. It has MCTs (Medium chain triglycerides) which are a good source of energy. A popular delivery mechanism is the bulletproof coffee.
What are your macros set to?
Posted on 7/22/15 at 1:50 pm to busbeepbeep
Well I feel a little dumb...
I'm 'tracking' them via My Fitness Pal, but mostly for the sake of keeping myself accountable. I just went back and looked at my average caloric intake for the past 10 days and it's only 1,600 calories. Combine this with the fact that I'm working out 4 days a week, and it's no surprise I'm lacking energy. Suggestions on what to add to my diet in the way of clean calories? Maybe TMI, but my diet looks pretty close to this on a daily basis:
Breakfast - 1.5 cups egg whites. Snack - Isopure protein shake. Lunch - 1 cup spinach w/ 6 oz protein in the source of chicken, turkey or steak. Dinner - sauteed veggies and 6 oz protein in the form of meat. Before bed - another serving of egg whites or protein shake.
Couldn't tell you, but protein is hitting about 200 g per day and carbs are below 35g.
quote:
Are you tracking your calories?
I'm 'tracking' them via My Fitness Pal, but mostly for the sake of keeping myself accountable. I just went back and looked at my average caloric intake for the past 10 days and it's only 1,600 calories. Combine this with the fact that I'm working out 4 days a week, and it's no surprise I'm lacking energy. Suggestions on what to add to my diet in the way of clean calories? Maybe TMI, but my diet looks pretty close to this on a daily basis:
Breakfast - 1.5 cups egg whites. Snack - Isopure protein shake. Lunch - 1 cup spinach w/ 6 oz protein in the source of chicken, turkey or steak. Dinner - sauteed veggies and 6 oz protein in the form of meat. Before bed - another serving of egg whites or protein shake.
quote:
What are your macros set to?
Couldn't tell you, but protein is hitting about 200 g per day and carbs are below 35g.
This post was edited on 7/22/15 at 1:56 pm
Posted on 7/22/15 at 2:00 pm to Grits N Shrimp
What Bus suggested is a great way to get extra calories. I drink a 1/4 cup of heavy whipping cream in every cup of coffee I drink now (200 calories)
cook your shite in Extra Virgin Olive Oil or Coconut Oil or butter.
Did you use a macro calculator to see what kind of macro's you should be hitting when you started?
Based on the info you provided earlier (with my guesstimating your age around 25) I came up with this:
Carbs: 25g
Protein: 130g
Fat: 151g
Total of 1981 calories per day which is a 20% deficit
Link to Calculator
200g of protein would be way too much. You need to trade out some of that protein for fat. Your goal is moderate protein and high fat.
cook your shite in Extra Virgin Olive Oil or Coconut Oil or butter.
Did you use a macro calculator to see what kind of macro's you should be hitting when you started?
Based on the info you provided earlier (with my guesstimating your age around 25) I came up with this:
Carbs: 25g
Protein: 130g
Fat: 151g
Total of 1981 calories per day which is a 20% deficit
Link to Calculator
200g of protein would be way too much. You need to trade out some of that protein for fat. Your goal is moderate protein and high fat.
This post was edited on 7/22/15 at 2:06 pm
Posted on 7/22/15 at 2:58 pm to Doldil
Never used any sort of calculator, just eat what I know is healthy and don't overdo the fats. As much "real" food as possible. Cook everything with some sort of butter or oil. Your projections look pretty close.
I think I need more than 130 g of protein though if I'm working out hard, right? 130 g is .56 g per lb of my weight.
I think I need more than 130 g of protein though if I'm working out hard, right? 130 g is .56 g per lb of my weight.
Posted on 7/22/15 at 3:08 pm to Grits N Shrimp
I think the protein amount is based on lean body mass and not total body weight. The calculator I used showed based on your heigh weight that your Body Fat % maybe around 32% so I just randomly plugged in 30% having no clue if that was correct or not. the 130 is .81g per pound of your lean body mass with a max listed at 160 (1g per pound)
Just play around with the link I posted up to the calculator and see what happens. it's suggested to always list activity level as sedentary.
Just keep in mind that too much protein can kick you out of ketosis. The protein number is a goal that needs to be hit, but anything else needs to come from fat to help keep you not hungry
Just play around with the link I posted up to the calculator and see what happens. it's suggested to always list activity level as sedentary.
Just keep in mind that too much protein can kick you out of ketosis. The protein number is a goal that needs to be hit, but anything else needs to come from fat to help keep you not hungry
Posted on 7/22/15 at 3:21 pm to Doldil
Thanks.
Posted on 7/22/15 at 3:44 pm to Grits N Shrimp
quote:
Never used any sort of calculator, just eat what I know is healthy and don't overdo the fats. As much "real" food as possible. Cook everything with some sort of butter or oil. Your projections look pretty close.
you're trying to do keto... you need the fat. Eat the whole egg. Use healthy oils and butter when cooking.
Limit the carbs
Adequate protein (as determined by lean body mass)
Fat to satiety
I'm also ~227, and my current keto macros are as follows:
1955 cals
135g fat
160g protein (though I get more like 180-200g on lifting days)
25g carbs
This post was edited on 7/22/15 at 3:47 pm
Posted on 7/22/15 at 4:02 pm to busbeepbeep
Thanks Bus.
I agree. Only reason I'm eating whites only is because I drink them straight because I'm not much of a breakfast guy but I know I need to eat something.
quote:
you need the fat
I agree. Only reason I'm eating whites only is because I drink them straight because I'm not much of a breakfast guy but I know I need to eat something.
This post was edited on 7/22/15 at 4:04 pm
Posted on 7/22/15 at 6:00 pm to busbeepbeep
220/194/190
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