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re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Posted on 1/16/19 at 8:12 pm to Mingo Was His NameO
Posted on 1/16/19 at 8:12 pm to Mingo Was His NameO
I’ve thought about that. Keeping up with the fat is difficult. I know I’ll loose weight if I stay under 2k calories.
1
Posted on 1/16/19 at 9:22 pm to CoachChappy
I've been following a Keto diet for a few weeks now - I'm not tracking it religiously, but have plugged random days into Carb Manager and I'm right on point. I'm pretty small already, so one thing I've noticed is that Ive had to increase my calorie intake to combat weight loss. One really great thing I've noticed is that my lower back, which typically hurts, has not hurt recently and I've been able to lift more and push harder in the gym and other athletic activities. I feel great and have great energy. I started just as an experiment to see how my body would respond and I love it!
I do have a question - is anyone familiar with Yak butter and where you can get/order it?!
I do have a question - is anyone familiar with Yak butter and where you can get/order it?!
Posted on 1/16/19 at 9:47 pm to Desiderita01
quote:
I do have a question - is anyone familiar with Yak butter and where you can get/order it?!
Is this really a thing?
Posted on 1/17/19 at 7:41 am to Desiderita01
quote:
One really great thing I've noticed is that my lower back, which typically hurts, has not hurt recently and I've been able to lift more and push harder in the gym and other athletic activities.
That's why I just don't want to abandon keto. I've had joint pain for years from various injuries and years of basketball. All of my joint pain is gone and my recovery time for workouts is quick. I should be sore as all hell right now, but its just a mild soreness.
quote:
Carb Manager
I use it religiously. I even start planning dinner at lunch time to see what I need to eat to make my day right.
OWSA- My carb goal in my app is 21, do I have to hit it or is being under ok? Some days I am at 10-15, and that's before I enter my work out which I do after I am completely done eating for the day.
Posted on 1/17/19 at 7:46 am to Desiderita01
quote:Whoa now
is anyone familiar with Yak butter and where you can get/order it?!
Posted on 1/17/19 at 8:28 am to CoachChappy
quote:
I've had joint pain for years from various injuries and years of basketball
A lot of your joint pain was probably because you were putting 300lbs of pressure on them 24 hours a day. If you drop weight your joints will feel better. Additionally, carbs and sugar are inflammatory and probably caused some of that. You don't have to eat keto to not eat carbs or sugar.
I'm not trying to convince you either way, but you've been doing this 2 weeks and already have multiple complaints. Does this seem like it's a sustainable lifestyle change to you? From the outside that seems doubtful, but you are the only one that can honestly answer that
Posted on 1/17/19 at 8:39 am to Mingo Was His NameO
quote:
Does this seem like it's a sustainable lifestyle change to you?
It does. the only problem I have is consistently meeting the fat goal, but I think that's a learning curve issue. the other is the rash, but that will go away.
quote:
A lot of your joint pain was probably because you were putting 300lbs of pressure on them 24 hours a day
Some of it, but a lot of it started before I was fat. I managed to bang myself up real good when I was young and stupid.
Posted on 1/17/19 at 8:40 am to Mingo Was His NameO
quote:I guess I can add that, yes, losing weight dramatically improved my joints and overall movement, and I'm not on keto. I eat carbs throughout the day.
A lot of your joint pain was probably because you were putting 300lbs of pressure on them 24 hours a day. If you drop weight your joints will feel better. Additionally, carbs and sugar are inflammatory and probably caused some of that. You don't have to eat keto to not eat carbs or sugar.
I'm not going to say what is best, but just wanted to concur with your opinion since I'm currently going through my change.
Posted on 1/17/19 at 9:10 am to CoachChappy
quote:
I use it religiously. I even start planning dinner at lunch time to see what I need to eat to make my day right.
I usually input a minimum of the next three days. That way there’s no question and I know exactly what I’m eating to prevent any snack urges.
quote:
OWSA- My carb goal in my app is 21, do I have to hit it or is being under ok? Some days I am at 10-15, and that's before I enter my work out which I do after I am completely done eating for the day.
You need to be below that. I recommend <20g of net carbs for everyone starting regardless of what 5% truly is. This way as long as your protein is ~<30% you’re essentially guaranteed to be in ketosis.
Posted on 1/17/19 at 9:13 am to Yak
quote:
I guess I can add that, yes, losing weight dramatically improved my joints and overall movement, and I'm not on keto. I eat carbs throughout the day.
If you are Keto for 2 weeks your joints would feel even better. It’s insanely anti-inflammatory it’s unbelievable. As for being obese and losing weight causing the joint pain relief. Well, I’m 6’2” and 185 I had severe neck pain from my previous job. I started at 215 and went down to 185 on Keto and no joint pain. Over Christmas I went off Keto for about 3 weeks and guess what? My neck pain came roaring back.
This post was edited on 1/17/19 at 9:14 am
Posted on 1/17/19 at 9:31 am to OleWarSkuleAlum
quote:
I recommend <20g of net carbs for everyone starting regardless of what 5% truly is. This way as long as your protein is ~<30% you’re essentially guaranteed to be in ketosis.
Then, meeting my fat goal isn't as hard as I had previously stated. I keep protein under 30%; I just don't always get it down to 20%.I usually is around 25% but never over 30%. My carbs are ALWAYS under 5% and under 20 net. I finished yesterday with 14 net carbs which was something like 3.3%
Posted on 1/17/19 at 9:36 am to CoachChappy
quote:
Then, meeting my fat goal isn't as hard as I had previously stated. I keep protein under 30%; I just don't always get it down to 20%.I usually is around 25% but never over 30%.
My carbs are ALWAYS under 5% and under 20 net. I finished yesterday with 14 net carbs which was something like 3.3%
That’s perfect. The normal advice I give is hit your fat target of 75% #1. #2 keep your carbs below 20g net. And #3 make up the rest of your macros with protein.
Posted on 1/17/19 at 9:53 am to OleWarSkuleAlum
Perhaps, but I am very happy with my plan and don't really see any changes to it in the future, until the real fun begins when I am able to bulk
Posted on 1/17/19 at 9:58 am to Yak
quote:
Perhaps, but I am very happy with my plan and don't really see any changes to it in the future, until the real fun begins when I am able to bulk
CSB, this is a Keto thread. I’m glad you’re seeing progress.
Posted on 1/17/19 at 10:36 am to OleWarSkuleAlum
Here's what i've tracked since starting (data from CarbManager). I have no idea if i'm doing good or bad. Let me know if good or if not good, what i need to change/focus on...
Posted on 1/17/19 at 10:46 am to poochie
From a strictly macro point of view you are doing good generally keeping it around 75% fat and very low on the carbs (minus one day early on it looks like). However your calories are all over the place. What’s your calorie goal?
Posted on 1/17/19 at 10:53 am to OleWarSkuleAlum
2941
Posted on 1/17/19 at 2:18 pm to poochie
quote:
2941
are you just so full you can’t eat anymore?
Posted on 1/17/19 at 2:26 pm to OleWarSkuleAlum
i can say that i'm never hungry after a meal time. and if i am i make a peanut butter shake or something.
typical weekday:
i eat breakfast at 9am (2 eggs, some sort of meat, and an avocado) and i'm full til a late lunch (12:30-1) (salad with bacon and cheese and homemade low carb ranch, sometimes grilled chicken on top), Dinner is some meat and veggie or i made low carb calzones or something. maybe a nip of scotch every now and then
i'm never hungry in the afternoons or after dinner and i'm not lacking energy or anything.
my days that were high carb or high calorie were days i didn't realize something had so many carbs. With experience i've cut that down too.
i also drink a ton of water. probably almost gallon a day.
should i eat more to hit the calorie number?
typical weekday:
i eat breakfast at 9am (2 eggs, some sort of meat, and an avocado) and i'm full til a late lunch (12:30-1) (salad with bacon and cheese and homemade low carb ranch, sometimes grilled chicken on top), Dinner is some meat and veggie or i made low carb calzones or something. maybe a nip of scotch every now and then
i'm never hungry in the afternoons or after dinner and i'm not lacking energy or anything.
my days that were high carb or high calorie were days i didn't realize something had so many carbs. With experience i've cut that down too.
i also drink a ton of water. probably almost gallon a day.
should i eat more to hit the calorie number?
This post was edited on 1/17/19 at 2:27 pm
Posted on 1/17/19 at 2:43 pm to poochie
Is 2941 a deficit or is it maintenance calories? Either way the days you are eating 1600 calories that’s a 46% deficit from whatever the 2941 number is derived from. That’s pretty substantial.
With keto you honestly shouldn’t be hungry if you’re hitting your fat numbers. That’s the beauty of the WOE is that you don’t feel hungry and want to snack or eat above your allotted calories.
Why are you eating three meals a day? Is it just habit?
I would say if 2941 is maintenance I would eat around 2500 to start and back it off to 2000 over time. A 46% deficit is pretty large.
With keto you honestly shouldn’t be hungry if you’re hitting your fat numbers. That’s the beauty of the WOE is that you don’t feel hungry and want to snack or eat above your allotted calories.
Why are you eating three meals a day? Is it just habit?
I would say if 2941 is maintenance I would eat around 2500 to start and back it off to 2000 over time. A 46% deficit is pretty large.
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