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

[amiga74]

Originally Posted by janamonkey

Okay, so the refeed went well! I didn't track calories but I calculated somehwere between 200-250 carbs However, I feel great this morning and am planning on going out for cardio when the rain dies down. I am surprised, I don't feel bloated or anything negative from yesterday. I was worried about that, but I think I'll be able to button my pants just fine

For my depletion workout I did weights (upper and lower body) and a run. Is that ok?

Jana,
sounds like you had a great depletion workout and a refeed! that's great you dont feel bloated or anything-that is exactly what you need to aim for!

JJ: hope you had a great depletion workout!


amiga

[amiga74]

i had 1/2 cup of apple before my workout today. I'm trying to keep the carbs low until thanksgiving.

Today i did deadlifts at the gym but i keep rounding my back. i have to reduce the weights i think. i did ohp with the bar, and more weight stuff then i ran 5.5 miles.
my goal is to keep the calories high today, but man, i am getting bored with my food choices...

[inatic]

I love deadlifts. I think that is my favorite movement.

[amiga74]

glad to hear you like them so much Ileen, i hope i will too once i get the form right!
any tips? what weight did you start out with?

[inatic]

I have very strong legs and am strong on all lower body work.

I started with light dbs a few yrs ago. Currently my most recent wt was 240x 5 and 250x1. Im on medical leave (for the last month), but heading into a bulk (in a few weeks) ..hoping to PR that! My goal is to pull over 300!

Tips. hm. Not sure. Keep arms locked, head up, keep your bum down and push thru the legs. If your aching, lower the wt and work up slower.

[amiga74]

Originally Posted by inatic

I have very strong legs and am strong on all lower body work.

I started with light dbs a few yrs ago. Currently my most recent wt was 240x 5 and 250x1. Im on medical leave (for the last month), but heading into a bulk (in a few weeks) ..hoping to PR that! My goal is to pull over 300!

Tips. hm. Not sure. Keep arms locked, head up, keep your bum down and push thru the legs. If your aching, lower the wt and work up slower.

thanks for sharing! i need to work with lower weights, my lower body is strong, i know that, but i'm using my back instead of my glutes, hamstrings, etc. i do ball bridges and other stuff to get the glutes "firing" prior.
240 & 250! that's impressive Ileen!

[amiga74]

The Fat Loss Troubleshooter: Clearing Up HIIT: Guide to HIIT

nice quick article about High intensity interval training

[inatic]

Originally Posted by amiga74

thanks for sharing! i need to work with lower weights, my lower body is strong, i know that, but i'm using my back instead of my glutes, hamstrings, etc. i do ball bridges and other stuff to get the glutes "firing" prior.

We use Cressey's magnificient mobility DVD. it's awesome.

and thank you.

[amiga74]

Originally Posted by inatic

We use Cressey's magnificient mobility DVD. it's awesome.

and thank you.

i'll look into the Cressey dvd. you are inspiring!

[jjcanada]

Hello all,

The depletion workout was really interesting. My doctor said I could start doing non-weight bearing exercise lightly so I started with 5 minutes on the bike and did 3 minutes on the bike inbetween the 5 circuits I did. Each circuit took me about 12 minutes and the whole workout was about 1 hr 20 mins. By the 2nd circuit I was SO hungry!!!!! My stomach was growling like no other and all I could focus on was thinking about getting food in me! By the 4th circuit, I had switched over to autopilot. Talk about brainfog- I was just rhytmically counting every rep ...22,23,24,25... it was monotonous but I didn't mind. The repetition didn't phase me- I was almost in a daze like state.

I didn't eat 72 cookies but I DID eat a lot, a lot of carbs- probably about 3000 calories and about 500 grams of carbs!!!!!!!!! I feel just a little blah now but not too bad. I am excited to get back to eating some cheese and meat tomorrow!

[amiga74]

hey everyone!

JJ-glad to hear your depletion and refeed went well! it sounds like it went smoothly!

i'm going to be taking time off from the boards for a bit, i'll be back in about a week!

have a great holiday,
amiga

[btinc]

Originally Posted by iluvgreys

Btinc,
I have been working out for 2 months now "trying" to do Atkins. My mood and energy level have been unstable. I don't think I have carbs at the right time. My schedule is this:

Sunday-Weights-one hour at the gym doing abs, arms, legs alternately on the machines Monday-45-60 min. spin class (Very intense)
Tues-weights
Wed-spin
Thurs weights
Friday-day off
Sat. spin

Sometimes my schedule changes a bit due to my kids and other obligations. Sometimes I only get 2 days of weights in (always thought cardio was better at burning fat)

I'm a little confused here, Atkins is a low carb all the time diet, there should never be enough carbs present to make a difference. So that part needs to be cleared up, when you say eat carbs, how many etc.

Your schedule looks fine.

Cardio does burn fat, but to a point. There is a point where the body start to break down muscle tissue for energy thus the loss of lean body mass, thus fewer calories being burned during rest. Also the type of cardio, slow and steady versus Hitt, so there is more to it, but for now cardio is great but to a point.

Originally Posted by iluvgreys

I weigh about 135 and I haven't lost anything in 2 months (gained muscle?) My clothes fit better so I know am losing fat.

Really need to know more about your daily eating pattern, macro nutrients, etc, could be as small as just a adjustment in calories, normally a stall means the body is in a starvation mode.

Originally Posted by iluvgreys

When exactly do eat carbs? What kind are best? How much and how far before a workout? I try to eat 30 or less total carbs but I have been sneaking in low carb tortillas. Sometime I am so sluggish durning a workout and I feel horrible. How can I time this all to feel great, have energy, and burn the most fat? Or is there a book I should read to help? Thanks so much for your help! Since working out I have been so confused on my carb intake!

With that low amount of carbs there is not much going to change with the timing. Without carbs you will have a sluggish feel unless you get the body to burn fat for energy. Seems you are struggling to do either. Again post more about your daily food intake.

[btinc]

Originally Posted by iluvgreys

Oh, also, when I do eat a bunch of carbs, my stomach is not happy and I have lots of um, well, extra "air". It is so horrible! I try to avoid carbs because of it!

The extra air could be from 2 sources, so you will need to monitor it closely to figure out the problem, with out being to graphic, air with out the smell is from carbs, air with a huge oder is from protein. Now if it is from carbs the next question is it when you eat a high GI carb or low GI carb. Once you figure that part out, you could just eliminate that source. However this could just be a certain type of food that puts your stomach in distress.

[janamonkey]

Hello, just checking it. I'm doing well here, eating well, working out is great. It's a busy week and we are redoing our kitchen floors and walls, and work is crazy!

Have a great holiday everyone

[jayed]

Hi everyone,

Just checking quickly. This week is hectic with the holidays so I haven't been around much and probably won't be regularly checking in until Monday. My eating has been on target for the most part. It's been a little difficult the last 2 days to get my calories in. I have been doing very well with my workouts. I'll try to check in once over the weekend.

Happy Thanksgiving!

[iluvgreys]

Thanks for your input btinc!

To be honest, I have been taking too many opinions from everyone so my eating has been crazy. When I said carbs I meant veggies. I was told to eat more carbs so I added in lc tortillas. As long as I am safe with working out at 30 or so total carbs a day (veggie carbs) I am okay. I was "told" I was hurting myself by doing this and working out like I have been. I am about 10-15 lbs from goal and I have been stuck here for a looong time.

The "bad air" occurs when I eat white flour/ sugar carbs. And I have to eat a good amount. If I eat a small amount, its just air and not smelly. I will never have air problems when I am only eating meat, veggies, cheese and eggs. I can stay away from all the bad carbs as long as I am not hurting myself with my workout schedule. I was adding in carbs because someone scared me into thinking I needed them. I was throwing up after workouts (spin class only) when carbs were very low. Not sure what that was about. So people told me to time my carbs (apple, lc tortilla) right and eat 1/2 hour before workout. The nausea stopped so I thought I was doing the right thing.

Here is my normal Atkins type day...

B
2 HB eggs
S
2 oz of cheese or 1oz almonds
L
Baked chicken wings with skin or some type of meat
D
Meat with a salad-full fat dressing or veggies cooked in olive oil.
S
2 tbs of sunflower butter


Isn't spin class HIIT? We do intervals (race intensely or stand up) and then recover over and over. My heart rate goes through the roof!

[btinc]

Originally Posted by iluvgreys

Thanks for your input btinc!

To be honest, I have been taking too many opinions from everyone so my eating has been crazy. When I said carbs I meant veggies. I was told to eat more carbs so I added in lc tortillas. As long as I am safe with working out at 30 or so total carbs a day (veggie carbs) I am okay. I was "told" I was hurting myself by doing this and working out like I have been. I am about 10-15 lbs from goal and I have been stuck here for a looong time.

The "bad air" occurs when I eat white flour/ sugar carbs. And I have to eat a good amount. If I eat a small amount, its just air and not smelly. I will never have air problems when I am only eating meat, veggies, cheese and eggs. I can stay away from all the bad carbs as long as I am not hurting myself with my workout schedule. I was adding in carbs because someone scared me into thinking I needed them. I was throwing up after workouts (spin class only) when carbs were very low. Not sure what that was about. So people told me to time my carbs (apple, lc tortilla) right and eat 1/2 hour before workout. The nausea stopped so I thought I was doing the right thing.

Here is my normal Atkins type day...

B
2 HB eggs
S
2 oz of cheese or 1oz almonds
L
Baked chicken wings with skin or some type of meat
D
Meat with a salad-full fat dressing or veggies cooked in olive oil.
S
2 tbs of sunflower butter


Isn't spin class HIIT? We do intervals (race intensely or stand up) and then recover over and over. My heart rate goes through the roof!

I will just address the diet part for now, first go back to the first page and read and get a understanding of what keto is. It's like atkins for 5-6 days a week then a big influx of carbs to replenish your leptin values. Right now i would tell you are not eating no where near enough food and your metabolism has been in the tank for the last couple of months.

Starvation mode is a real problem when you keep trying to eat less and less amounts of food.
I would say right now you need to eat at or slightly above maintenance 1for the next 7 days and not worry so much about dieting, give your body a break and a chance to reset, 1700-2200 calories per day would be good.
The higher end on work out days.
Then you could start over and keto would be a good idea for you. Once you start keto, you can get your refeeds together along with a depletion workout. As close as you are to goal you have to do different things to get your body to let go of that last bit of fat, and understand i mean fat not scale weight.

[inatic]

spin class is NOT hiit. HIIT cannot be done, if really done right for more than 15+ mins.

Btinc do you bulk keto as well?

[btinc]

Originally Posted by inatic

Btinc do you bulk keto as well?

Yes i do, but i also use the traditional methods also, keto has been a great tool for those over the years that have played havoc with insulin sensitivity, metabolism etc. Yes for me personally keto is one stop shopping.
When I'm training someone personally we will use a assortment of strategies depending on goals and body reaction because of the fact I'm there and can see the changes and get a complete feedback from them.

[southerngal]

I found you guys!!!

Hello dear ones,

I was on the PSMF board and three weeks ago I got married and then honeymooned but now I am back. I hit 129 the day before my wedding and I felt and I think looked really good that day.

I have no idea what my weight is now. I'm sure that it's gone up. We went to France for our honeymoon and I ate lots of croissants and other goodies (a true diet break). We walked a ton but I didn't do any weight lifting. I am going to start back on keto after Thanksgiving and I'll probably weigh myself on Saturday. I think I'll do the full two-week start-up and then start in with the refeeds.

So happy to be back and happy to see you all still around on a new thread!

[btinc]

Originally Posted by southerngal

I found you guys!!!

Hello dear ones,

I was on the PSMF board and three weeks ago I got married and then honeymooned but now I am back. I hit 129 the day before my wedding and I felt and I think looked really good that day.

I have no idea what my weight is now. I'm sure that it's gone up. We went to France for our honeymoon and I ate lots of croissants and other goodies (a true diet break). We walked a ton but I didn't do any weight lifting. I am going to start back on keto after Thanksgiving and I'll probably weigh myself on Saturday. I think I'll do the full two-week start-up and then start in with the refeeds.

So happy to be back and happy to see you all still around on a new thread!

Congratulations on the wedding, it's good to see you back and the diet break should have done you a world of good. Have a great turkey day and let's get back to training the day after.

[iluvgreys]

Originally Posted by inatic

spin class is NOT hiit. HIIT cannot be done, if really done right for more than 15+ mins.

Btinc do you bulk keto as well?

Okay...I see what you mean now! I tried HIIT on the AMT machine today and I only made it 10 minutes LOL! My heart rate was in the 180's during the intense 30 sec. and never dropped below 165 during the "slower" 30 seconds. Is that about right?

Btinc, I gave you my diet before reading all that info (I actually printed it all out as a reference) and plan to change my eating. I just wanted to make sure I am doing this right. It all sounds so complicated to me.

[btinc]

Originally Posted by iluvgreys

Okay...I see what you mean now! I tried HIIT on the AMT machine today and I only made it 10 minutes LOL! My heart rate was in the 180's during the intense 30 sec. and never dropped below 165 during the "slower" 30 seconds. Is that about right?

Btinc, I gave you my diet before reading all that info (I actually printed it all out as a reference) and plan to change my eating. I just wanted to make sure I am doing this right. It all sounds so complicated to me.

Can you elaborate on what parts of keto sounds complicated.

[iluvgreys]

I am going to read through everything again more carefully so I don't waste your time re-explaining anything that you have already typed out. I will get back with you! Thanks again!

[iluvgreys]

My questions are in blue..I can't figure out how to quote just small parts of a post...

Phase 2
A 12-48 Hours High Carb, Lower Fat Diet. No restrictions on carbs, do not stuff yourself and stop the carb intake at the point of bloating. Start with no more than a 24 hour refeed. 12 to 48 hours is a big time difference...can you give me carb amount instead a time reference