Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

[btinc]

As I read over some of different areas in this forum, the same thing pops up all the time, people who are 30 or more pounds over weight are looking for a extreme weight loss plan. When the fact remains if you would just clean up your diet, with lean proteins, good fats, and smaller welled timed carbs weight loss will happen. Instead there is this rush to lose what took you quite some time to gain. Clean up your diets and be consistent. Things don't get complicated until your at the bottom end of body fat percentages for your sex.

[inatic]

thank you for saying that! It's soooooooo true. There is no magic.

[WATCH-ME-SHRINK]

Just wanted to openly express my appreciation to everyone on this thread, esp Btinc, for your help and inspiration.

I am beginning my first refeed -- ever in my life -- today. Actually, it's already begun. I'm not going to analyze this to death. I'm gonna eat till comfortable and enjoy.

I weighed this morning, because it's been six days, and I won't want to weigh after the refeed till probably Friday of next week. I am down 3.8 lbs in six days. I would have been perfectly happy with 2 lbs. That's always been my goal when trying to lose, 1.5 to 2 lbs per week.

Considering I lost the same 2 lbs over and over again for the past 7 weeks, that's very newsworthy. And the only difference I've made is upping my cals daily on avg by 400-500.

So I'm a little bit worried about today. But I know what to do, at least, if this refeed backfires.

Had my orange before depletion, then did 45 mins total body weights workout, circuit, no resting; followed by 18 mins of Ab Jam.

Just an update.

[shifp]

Thanks to everyone who responded to my post..

I kind of suspected that my calorie input was too low, but I have a long history of dieting and I never seem to lose anything unless I'm under 1200 cals a day. I will start by going up to 1500 or so and see how I do. I did go back and read the post about leptin and I have a better understanding of why it's so important to eat a lot on the up carb days. I will try this and see how I do.

Of course, the night after I posted here, kicked of my first weekend breaking this diet. Had a couple of parties and kind of went into a binging state. I'm extremely frustrated that I let myself binge, because that's a behavior I'm been trying to get rid of for years, but I'm going to try not to harp on that. Started fresh today. I won't weigh myself until the end of week.

Does anyone here eat any protein bars? I've been eating the atkins bars since they seem to have less sugar alcohol than the others, but I'm not sure whether i can really use their net-carbs as a net. Just wondering how you guys measure net-carbs.

[inatic]

bars are not food, they are glorified candy bars. Do they contain soy? With so many with metobolism issues, i'd keep far away from soy..Especially those hypo T

Edit yes they do contain soy.

also food will do more to satisfy you not to mention has a thermic affect eating it meaning the body has to work harder to digest it verse something that is chemically combined.

[shifp]

They do contain Soy. I've been eating five small meals a day, and being that I don't really cook, I find it hard to eat real food five times a day. Plus I think of it as a treat, and look forward to it every day.

Why is the soy bad for me?

[inatic]

many avoid it because it has estrogenic properties and propensity for messing with the thyroid/hormones.

[WATCH-ME-SHRINK]

Originally Posted by shifp

They do contain Soy. I've been eating five small meals a day, and being that I don't really cook, I find it hard to eat real food five times a day. Plus I think of it as a treat, and look forward to it every day.

Why is the soy bad for me?

You can try making treats with Protein Powder mixed in with flax, and/or coconut oil, and/or a few crushed almonds, and/or sugar free Davinci's.

I come up with lots of tasty, gooey concoctions with PP when I'm wanting a "treat."

As for quick easy protein, one idea: I prepare the Jenny O turkey burgers on Sunday evening, place them in frig in container, and take one out for easy/quick nuking when i need a little protein.

Best of luck to you.

[btinc]

Originally Posted by shifp

I kind of suspected that my calorie input was too low, but I have a long history of dieting and I never seem to lose anything unless I'm under 1200 cals a day.

I not sure if i should be harsh or feel sorry for you. Only losing weight under 1200 calories is absolute nonsense, if you have been doing these starvation type diets for some time the reason you can't lose weight is you have wrecked your metabolism.
You should also know that the weight you do lose on these ultra low calorie diets will be mostly lean body tissue, the less lean body tissue the slower the metabolism. The reason you binge, is the body is starving for any kind of nutrients and the brain and body will protect itself thats why you binge. Then when you are in control of the binge guess what the body is in starvation mode, and will do anything and everything to hold on to bodyfat. The body is also a learning machine, meaning now everytime you binge it will want to store bodyfat for the next time it goes into starvation mode.
What you need to do is eat at maintenance and some days above, until your metabolism comes back and then learn how to work with your body instead of against it.
Good luck.

Maybe Inatic will post what her trainer wrote about, metabolism slow down, I'm just have to much going on to write a article on it and i will not post his material without permission.

[inatic]

Here ya go.

Part 1
Lean Bodies Consulting

Part 2
Metabolic Slowdown - Part II | Lean Bodies Consulting

[WATCH-ME-SHRINK]

Wow.

Great, resourceful info, Ileen.

Thanks for sharing his articles here on this board.

I read and re-read them. I want them to "sink in."

I could ask this question on another thread or board, but I'll ask it here, since it deals with some of the info in these links:

For interval cardio workouts, is two sessions of HIIT per week sufficient?

Based on the outlines in those links, I did my HIIT session last week on the elliptical at "Advanced" ratios, and I do NOT consider myself advanced, esp at HIIT. So I'm wondering if I overdid it and should keep at Intermediate ratios for a while before moving to Advanced ratios.

Good stuff.

I'm gonna try to document very meticulously all my eats, measurements, activities, energy levels, etc., for the next few weeks. My plan was to measure every two weeks, weigh once a week.

I'm hoping that I will know how to "plan" next in terms of cals and carbs and such as I document my progress.

Thanks for everyone's help.

[shifp]

Btinc,

I know that I'm not currently in a good place regarding dieting. I've had a couple of years of yo-yo dieting and this is my first serious attempt at trying to change that. I hired a trainer, started to run, and I'm following a diet that doesn't only revolve around calorie restriction. I've definitely noticed that I'm losing weight differently this time around, and I'm happy with the results.

I'm a little too scared to jump as high as 2100 calories so fast, but I've gone up to 1300-1400 this week on my down carb days. I know that still sounds low. but a lot of my dieting issues are in my head, so if I were to gain a couple of lbs. I might get too unmotivated to continue. I'm going to see what happens over the week, and if all is ok, I will go up another 100-200 calories next week. On my next up-carb day i will go up about 300-400 calories.

[inatic]

Twyla my coach considers the elipitical easy. It's the one machine he discourages us from using because it gives you a false sense of work accomplished.

We usually keep hiit to twice a week and on a leg day so that you arent over training your legs, keeping in mind that we train legs twice a week split as hamstring dominant and quad dom days.

We also 'feed' our hiit workouts, so they dont usually fall on a vlc day either.

[WATCH-ME-SHRINK]

Ileen,

It's odd that he perceives the elliptical as easy. Most everyone I've talked to has stated it was hard to get used to it because it took so much more energy than doing the treadmill, it was harder, they got winded far more easily, etc. That was my reaction when I first began the elliptical too, but I stuck with it until I became used to it. It does get my heartrate up far faster than the exact same amount of time on the treadmill, so I think I'll stick with it.

Most importantly, it's kinder to my knees than a treadmill, and I have chondromalacia in my right knee and my doc doesn't want me running on it anyway.

I did catch the part about doing HIIT on leg days. Got that

Thanks for the input.

[shifp]

Just wondering if any of you rearrange your up carb days when you know you'll be going to a party or something and anticipate needing to cheat. I usually do my up carb day Sunday or Monday but I'm going to a concert on Tuesday this week and anticipate having 2-3 drinks, so I'm debating changing my up carb day to Monday night (after workout), through Tuesday night.

[WATCH-ME-SHRINK]

Shifp,

Not a lot of activity on this thread lately, so not sure if you'll get an answer from those more experienced with TKD/CKD or not.

I can tell you that I was supposed to do a refeed on Sunday (today), but due to the onset of the TOM hurricane, I ended up having to let it be Friday. Saturday the storm had calmed and I was back to behaving myself. So that's how it will have to fall this week.

[btinc]

Originally Posted by shifp

Just wondering if any of you rearrange your up carb days when you know you'll be going to a party or something and anticipate needing to cheat. I usually do my up carb day Sunday or Monday but I'm going to a concert on Tuesday this week and anticipate having 2-3 drinks, so I'm debating changing my up carb day to Monday night (after workout), through Tuesday night.

Go ahead and do your workout on monday and do your carb up on tuesday the day of your event. Are you doing a one day or two day carb up?

[shifp]

It will end up being more like 1.5 up carb days. I work out at 8PM on Mondays, so I will have a fruit an hour or so before the workout and I'll load up on carbs after the workout. Tuesday will be a full day of carbs, and I'll be getting in a 3-4 mile run in the morning.

[btinc]

Originally Posted by shifp

It will end up being more like 1.5 up carb days. I work out at 8PM on Mondays, so I will have a fruit an hour or so before the workout and I'll load up on carbs after the workout. Tuesday will be a full day of carbs, and I'll be getting in a 3-4 mile run in the morning.

In your scenario you don't have to load up on carbs after the work out, a post work out shake with about 50 grams of carbs would fine and then the carb up the next day. However you should be fine with what your doing.

[Meekness29]

posting to subscribe.

[lil miss]

me too!

[lcoldtimer]

Hi Everyone,I would really like to learn more about your plan,so I will lurk around for a while.Rena

[shifp]

I just wanted to give a quick update. Like I said, I went up to 1300-1400 range on my down carb days. For my up carb days, I increased it to 1.5 days and I went up to 2600 calories on the 2nd day! Mostly with complex carbs, except for 2 light beers and 3 oz of rum (party night). Before I started this increase I was at 127lbs. After my up carb days I was at 131! It was also my TOM, so there was a lot of bloating going on. Anyways, I was quite nervous but I'm happy to say that as of this morning, I am at 124.5!

So it seems like my body is perfectly fine with the calorie increase. Thanks to all your comments I let myself do it!

My up carb days for this week are supposed to be tonight and Tuesday, but Passover is Sat. night so I will have to eat a lot of carbs Sat. night and Sunday night. I'm debating skipping the up carbing tonight and tomorrow and pushing it off to Sat. night through Sunday night instead. That would make it 11 down carb days. Any harm with that?

[Meekness29]

I've read the entire thread and I'm still a little confused I'm going back to re-read it again. I have a lot of questions.

My metabolism is SO jacked up... I truly believe this plan will help me repair it. So, I'm going to give it a try. But, I want to make sure all my ducks are lined up properly and I understand the plan.

[btinc]

Originally Posted by shifp

I just wanted to give a quick update. Like I said, I went up to 1300-1400 range on my down carb days. For my up carb days, I increased it to 1.5 days and I went up to 2600 calories on the 2nd day! Mostly with complex carbs, except for 2 light beers and 3 oz of rum (party night). Before I started this increase I was at 127lbs. After my up carb days I was at 131! It was also my TOM, so there was a lot of bloating going on. Anyways, I was quite nervous but I'm happy to say that as of this morning, I am at 124.5!

So it seems like my body is perfectly fine with the calorie increase. Thanks to all your comments I let myself do it!

My up carb days for this week are supposed to be tonight and Tuesday, but Passover is Sat. night so I will have to eat a lot of carbs Sat. night and Sunday night. I'm debating skipping the up carbing tonight and tomorrow and pushing it off to Sat. night through Sunday night instead. That would make it 11 down carb days. Any harm with that?

Pushing it back would be fine, I would carb up once per week.

[lildragonfly]

Very interesting thread. I am wondering on depletion workouts how long is that?