I'm going to have to butt in and specifically recommend against checking out the /r/fasting subreddit. Half the people in /r/keto have no idea what they're talking about and half that again in /r/fasting have any idea what they're talking about. /u/Obel34 I recommend you read the book The Obesity Code by Dr. Fung to get a good jumpstart into learning this stuff. You can also find all the contents in his book on his blog (free) or by searching on YouTube.

But yeah; autophagy can help reduce excess skin. Skin also takes years to really settle properly, and being active is important to let it tighten up and whatnot. Do all the things and be healthy.

I used the Navy method body fat calculator. It is supposedly accurate to within ±2%, and from my own comparison to a DEXA scan, I would say that sounds about right.

EDIT the one above only uses inches and feet. This one also allows metric

For all of us looking for the Android version: It sucks. Don't bother.

Or read the reviews yourself.

Muscle feast. Whey Isolate, Grass Fed, No GMO, and uses Stevia only. Less than a gram of carbs per 20.5g protein a serving. It ends up being 88 calories per serving and since theres 4 calories per gram of protein, almost all calories are sourced from protein.

Jocko Wilink also has his own brand of protein powder. It's kind of expensive but it uses monkfruit sweetener which is even better than Stevia because there isn't an aftertaste. I don't take it because its a "protein blend", where as I'm looking for an isolate.

YES, Isopure's Dutch chocolate protein powder in some almond milk will keep me full all the way from morning until dinner time.

www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B00476WCQS/ref=sxts_sxwds-bia-wc-drs1_0

I just started taking these. Keto Electrolyte Capsules - 180 Count - Energy Supplement for a Low Carb Diet Or Keto Diet, Rehydration & Recovery, Eliminates Fatigue and Promotes Weight Loss! Sodium, Calcium, Potassium & Magnesium https://www.amazon.com/dp/B07959HPLW/ref=cm_sw_r_cp_apa_3O8rBbP268SW6

I found that Matthew Walker (neuroscientist and psychologist) and his sleep studies helped me understand the importance of sleep greatly! Perhaps you might want to check him out. I don't know what the general consensus on Joe Rogan here is, but here is an interesting episode where he was on his show. Also, his book, Why We Sleep is pretty interesting.

To help avoid keto flu, the first week or so, add (1/4 tsp) lite salt & (1/2 tbsp) magnesium citrate to your water two or three times a day, or as needed, and that will help a lot to keep electrolytes up, also spinach & avocado help too. I have this once a day normally now. If you experience a hypoglycemic episode (the worst I had of keto flu) while you adjust to low carb, I found downing electrolyte water & eating bit of peanut butter, berries, &/or greek yogurt help since they're a little higher carb but still workable into your macros. Also if workouts seem harder, don't be afraid to take it easy for the first week or two while your body adjusts to not running on carbs. I find a pre-workout snack like chia seed pudding or eggs help my muscles from feeling dead but I'm working on getting back to fasted runs. A book that I just got in the mail so cannot recommend personally but I've seen recommended quite a bit is The Art & Science of Low Carbohydrate Performance [amazon], so you might be interested in that.

Looking great!

I'd suggest lifting weights and eating a bit above maintenance. Having a bit more muscle underneath will help fill out loose skin. IF or fasting in general will trigger autophagy and will help your body consume the extra skin. This thread talks about that some: https://www.reddit.com/r/zerocarb/comments/9i18j6/autophagy_zerocarb_and_loose_skin/e6g4w5h/

For weight lifting I recommend free weights. There are lots of lifting programs out there that give you a balanced full body workout. I am doing 5/3/1 right now and so far it is my favorite way to lift. It is 3-4 days a week, takes less than an hour, starts each workout with low rep high weight exercise for strength and finishes with high rep low weight for adding muscle. It also follows a nice slow progression and is designed to be flexible enough that you can use it for life.

I use the five3one app which does all the math for me and tells me what to lift. https://play.google.com/store/apps/details?id=com.sarasoft.es.fivethreeonebasic

For specific work on butt shape, make sure to include some lunges, single leg squats, and barbell glute bridge in your routine. Single leg squats (bulgarian split squat, look it up on youtube) single legedly got me the butt I have today.

of course you can "bulk" on keto, too. you don't need carbs for that. And yeah, you sound as if you're not reacting well to carbs (or some of them at least). The GAS issue is usually related to your gut bacteria, you miss apparently some for the carbs you are eating, so this probably gets better over time.

But I consider the whole "bulking/cutting" done in the bodybuilder scene a myth, they came up with some patterns that work, and those are religiously followed now. Science says, if you have the proteins it takes, and a caloric deficit not too big, and the necessary growth stimuli from your exercises, you will gain lean mass. actually you have some benefits like growth hormone and other things.

"the art and science of low carbohydrate performance" by Volek and Phinney might be a good read for your coach :-)

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

https://www.fatsecret.com for planning meals. Tracks macros, calories, is free.

Never self tested for ketones. Last time I went to the GP I had to give a sample and had to explain the ketones. I think I had a rare non-keto day a week before seeing the GP and I probably get 30-40g net carbs on regular days so it’s not too hard for me to get into ketogenesis.

Well, the simple answer would be to just 'Cntrl+P' the whole thing. But I saw that half of the page width is not printed upon. You can try to print in landscape, but it's still the same.

What you can do is, go tho this website.

PrintFriendly.com

It does what it says, i.e. 'Make any web page print friendly'

So you go to the page, enter the url, and click 'print preview'

You'll get the print preview which makes it a better printable document. No sidebar, content in the proper format etc. You can even remove things that you don't want from the page preview. You get link to print the page, or directly download the pdf.

Try that

I highly recommend the 5x5 app. It has a counter for sets, reps, and rest time.if you're on Android you can get it here

https://play.google.com/store/apps/details?id=com.stronglifts.app

There should also be an iOS version

According to the StrongLifts app (found here: Android or iPhone), it recommends chinups (on days you do over head press and deadlifts) and dips (on days you do bench and rows).

I got some Whey Isolate from Costco that's like 3g of carbs per serving. Give me a minute and I'll see if I can find it's name.

Edit: Here you go- http://www.costco.com/Optimum-Nutrition-100%25-Whey-Isolate-Vanilla-2-pack-4.5-lbs..product.100075660.html They sold them in single packs at my Costco though.

That's the reason I front squat. If I lean forward, I dump the weight. It forces me to maintain an upright posture. Also, I would guess that the posture required to perform the lift properly has secured my good posture day to day walking around.

Yo Elliot video on front squat - https://www.youtube.com/watch?v=dEwzyHeAlos

Article on front squat - http://www.fitocracy.com/knowledge/how-to-front-squat-and-how-it-makes-you-a-diesel-gym-beast/

You are correct, but after a couple of lifts, jumps go to around 5 lbs:

>Most healthy men between the ages of 18 and 35 or 40 can add 10 lbs to the squat the first 2-3 times it’s performed, 15-20 lbs to the deadlift the first couple times, and 10lbs the next several times it’s performed. After that, jumps become 5 lbs per workout. For the press, bench press, and power clean, you may get one 10 lb jump, but you may need to start with 5 lb jumps. Later on, you’ll move to 2.5 lb or smaller jumps for these lifts when 5 lbs becomes too much to add every workout.

http://www.fitocracy.com/knowledge/official-starting-strength-guide-for-fitocrats/

A long time ago, I used to be a personal trainer. Most of my clients were women in their late 30s and their 40s. So I have some experience here. I'm writing this before work, so I have to be brief.

First, if you indeed have a barbell set, buy this book, and work the program in it until your numbers stop going up. That's it, it's that simple. This program is probably the best thing that has happened to beginner weight training, pretty much ever. It's designed for you to work pretty much by yourself, so you don't need a spotter.

Second, let go of any worry you have about being big or bulky, and just pump the iron like Arnold. You will not turn into a veiny She-Beast overnight, or even at all. If it were that easy, every single young dude ever would be walking around, yoked out like the Hulk. Even young guys, who put on muscle faster than literally anyone else, have to work real hard to get big. So don't worry about it and just lean into the iron. You will get bigg*er*, but nowhere near to the degree you might be worrying about.

And as a post-script, you might find, as many of my clients found, to their surprise, that they liked that their arms bulked up a bit. The way it actually looks on your body and how it actually makes you feel is not always the same as what you're concerned about. Just food for thought.

It is possible, yes. What you are referring to is called lean muscle building.

There is a book I recently purchased that has some very interesting unique information on this. It's called Vintage Physique: An Old-School bodybuilding guide to health and aesthetics.

It's by George Kelly, a Sports Nutritionist who after working for years with professional athletes - including bodybuilders - changed focus nutrition-wise on integrative medicine and healing through foods.

The book is a detailed guide with scientific elucidation on why Old-School bodybuilders were right about so many things when it comes to nutrition and training, while also not neglecting the aspect of health. It promotes a lean muscle building approach to gaining muscle by eating a low carb / carnivorous diet. It also has specific supplement and stack recommendations.

Food scale made a huge difference for me. Blew through my previous stall when I actually started weighing out what I was eating vs eyeballing or using measuring cups/spoons. You can get a decent small one on Amazon for like $10 and I promise it will make a difference.

ETA: I have two, but this one is my favorite of the two: https://www.amazon.com/gp/product/B0113UZJE2/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

This is just a generic one on Amazon.

Etekcity Digital Kitchen Scale Multifunction Food Scale, 11 lb 5 kg, Silver, Stainless Steel (Batteries Included) https://www.amazon.com/dp/B0113UZJE2/ref=cm_sw_r_cp_api_To3JzbA859S8S

I bought mine at a local Walmart. You turn it on, place the food on, and it can spit out the exact ounces or grams of your food for accurate tracking.

For example I can only have 8oz of ground meat for my first meal. If I eyeball it, I will probably go over or under. The food scale helps me measure out the 8oz before I cook it. You would be surprised how much you over/underestimate food weight without a scale. Highly recommended if you want to get serious about tracking macros.

I like these capsules. There may be better/cheaper options out there, but I get 15% off with Amazon Subscribe and Save and haven't felt the need to switch.

Hmm... seems expensive. Why not just go for something like this https://www.amazon.co.uk/gp/product/B07FS211B5/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

It has dumbell type handle attachments... no bar but honestly couldn't be that hard to rig something up if you really needed/wanted a bar.

The Xbar is just a bar..kinda shaped like an ez-curl but could make something similar pretty easy with a quick trip to home depot-B&Q or wherever I reckon... with an an anchor loop at each end for the band clips to attach to.

Go on amazon. I love the La Banderita ones. They’re delicious, much better than Mission if you ask me.

La Banderita® Carb Counter / Whole Wheat Flour Tortillas | 8" Size | 8 Count Each Pack | 4 Pack Case // Taste the tradition. https://www.amazon.com/dp/B0756PN4JH/ref=cm_sw_r_cp_api_i_VyZzFbDZ1WS74

> I'm not yet in Ketosis as per the keto strips (not surprised) but I'm sure once I get in I'll have better luck with the biking.

Keep in mind, strips measure extra ketones. You may already be in ketosis depending on your diet prior to restarting. Until you're fat adapted, I would assume your cycling will suffer. Give it a few weeks.

> I'm worried my calorie consumption of 2k/day is too low but I'm unsure as I feel okay so far. Unless you guys can recommend any specific changes I'll just play it by ear and increase as needed.

You answer your own question. Everyone is different. What works for me may not work for you, and vice-versa. Keep tabs on your energy levels, muscle recovery, etc. Your body will tell you if you need more calories.

> I've made my MFP profile public here: http://www.myfitnesspal.com/food/diary/navuud?date=2014-11-17

Why 27 carbs from the frozen fruit (smoothie, I presume)? ~50 carbs is "low carb" but not exactly ketogenic for most people. Not to mention most of it is fructose, which has been discussed on here before.

If you don't mind paying a few extra bucks, I'd go for a brand that focuses on ingredient quality. I don't personally have any experience with isopure or isoflex, but I do know that isopure sells really well. Protein powders are really notorious for having high levels of heavy metals, which can wreak all kinds of havoc on your system resulting in, among many other things, poor nutrient absorption. As a general rule, I stay away from most brands with shiny labels and things like "iso" "max" "mega" "gain" in the brand name.

Here's an enlightening article: http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm >We purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead, and mercury. The results showed a considerable range, but levels in three products were of particular concern because consuming three servings a day could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by USP.

Here's another good article with a 'roundup' of some really good (IMO) protein powder brands: http://www.organicnewsroom.com/best-protein-powder/

A lot of people are really focused on the flavor of their protein powders, which I regard as being the least important. Quest Nutrition does like 2.5b a year in revenue and their products look like spin-offs of Duncan Donuts' products. Clearly, they know the market though.

If you're eating a decent diet a multivitamin is basically worthless. Also the most beneficial part of a pre-workout is caffeine. Just get caffeine pills if you're on that much of a budget... That said, multivitamins are also super cheap. For example the ones at Costco are less than 3 cents each. http://www.costco.com/Kirkland-Signature%E2%84%A2-Daily-Multi%2c-500-Tablets.product.11491625.html

Originally I was attending 2 times a week for the first few weeks during on ramp, and then went to 3 times for a month or so. Currently I do 3-5 depending on what else I have going on , although its most commonly 4 with me going Mon/Tues/Wed/Thurs and going on Friday every second week. Unfortunately the gym is closed all weekend except for an open gym for 2 hours on Saturday that I cant really get to. Lately its been more 3 days a week with me taking either Tuesday or Wednesday off for a rest day, and its helping a bit with recovery.

In terms of my macros, I weigh/measure and record everything I eat and put it into MyFitnessPal. I also record all of my exercises in Fitocracy. I'm 6' tall, 97.5kgs, have very visible vascularity in my arms, and there is muscle definition in my arms, chest and legs, I just have a flabby gut due to subcutaneous fat that I'm still working on getting rid of. My TDEE (according to the calculator) without exercise is just shy of 2700kcals. I eat 2000-2400 on rest days. I estimated my calories due to exercise at 12cal per minute at 45 minutes, which I remember seeing somewhere is the average burned during crossfit. We have hour long sessions at CrossFit in which I typically spend about 15 minutes not exercising, although it is possible that I'm overestimating this.

Since starting CrossFit 5 months ago I've lost about 13cm's off my waist, and about 8kgs. It's pretty consistent when I stick to the plan.

I'm just posting my opinion, which is a reasonably supported conclusion - you're completely free to disagree.

When one doesn't participate in any subreddits, then appears with a video-only post which solicits viewers/followers of "how I lost 40 lbs.," which is posted on a lot of subreddits, and then follows that pattern with other video posts (and again with few - if any - participation comments), it's the inference I (and probably others) make.

I prefer posts that don't purport to join a community but instead are actually self-promotion posts. I don't want ads in my community, in other words.

Not sure which point you're trying to make - that she's pursuing one niche, or that she's posting in multiple areas in which she's interested; that it's OK because she's an attractive young person and wouldn't be OK if she were homely and old, or that you don't actually think she's got an agenda other than attempting to be part of all these subreddit communities, or that it's OK to pursue followers on youtube via reddit self-promoting posts?

Not sure which niche you're talking about ... the Ketogains community (the one about getting fit/exercising/gaining muscle while eating keto, none of which she's mentioned except the food part, btw), or perhaps you're thinking of the nearly 1/2 million r/keto subscribers? Certainly you can't be thinking of the $55 Billion weight loss market (est. 2007)

Whichever reason you're giving her a pass; we'll probably still disagree, and as mentioned elsewhere, that's completely OK with me. However, I'll still prefer my online communities to be filled with people's personal posts and their lives, not their ads.

Wow its working!

Hey everyone, I started keto on 1/1/14 @ 212 lbs, which was the heaviest of my life. I quickly lost weight in the first month and got down to high 180's, and spent until late March getting to low 180's. I was stuck on 181 for over one month. The entire month of April I did not lose any weight. However, I did start the 5x5 strong lift program, but I started at very low weights and didn't have any muscle bulk until the last few days. The other day on keto science I came across a posting regarding gelatin and glycine that I just haven't really seen on the main keto discussion. Doing a search for glycine in fact turned up only one response for me. The gist of the discussion is as follows; Gelatin which is made up of collagen and proteins from organ/skin/bone of animals contains glycine. Glycine in turn promotes glucagon to be released from the pancreas. Glucagon is the opposite of insulin, it tells fat cells to release fat (dumbed down version). I purchased both Gelatin: https://www.amazon.com/Great-Lakes-Unflavored-Gelatin-16-Ounce/dp/B001ELLBJS/ref=as_li_ss_til?tag=cxgf-20&linkCode=w01&linkId=PA5CR7BEZBRI4ITO&creativeASIN=B001ELLBJS and a powdered Glycine from local vitamin shop. I also purchased some sugar free jello, but the gelatin content of jello is very minimal and probably of very little use. (Not sure it would out weigh the chemicals in it). Anyway.... the day after starting the glycine and gelatin consumption (mixing glycine with water and drinking and gelatin into hot tea). I started losing weight again. I just weighed myself at 178.6, it was great to finally get under 180, great to see the scale move again, and I look forward to reporting additional results through my consumption of these products over the next week.

Try Kirkland - chocolate brownie and cookie dough flavors. Understandable ingredients, 4 g net carbs, $18 at Costco for a box of 20.

http://www.costco.com/Kirkland-Signature-Protein-Bar-Chocolate-Brownie-%2526-Chocolate-Chip-Cookie-Dough,-2-pack,-2-count.product.100296106.html

http://www.fooducate.com/app#!page=product&id=5740D39A-8904-186E-4C3E-AD368298BB49

Erythritol and Steviol are the sweeteners. Taste is pretty darn good, without the "fake" aftertaste.

http://www.fooducate.com/app#page=product&id=C523AE80-9D9A-11E0-86F7-1231380C180E

The 4th ingredient is sugar for this item. Don't worry though, there's really very little. There's less sugar than there is salt.

I think this is the important point. You don't need a lot of Omega-3, if you don't consume Omega-6.

I track my food using cronometer, which shows me the amount of omega fatty acids in my diet. At the end of the day, if the ratios look wrong, I'll use an Omega-3 supplement to balance them out. Most days, just eating 100g of salmon covers me.

I have just started Keto or trying to get into in. But beforehand I have read a lot and did quite a bit of research. As for an app to track everything, I've settled on Cron-O-Meter. While setting it up, I've experimented a bit and read their documentation. It is actually possible to make sure it doesn't scale things up or use the Dynamic Macronutrient Ratio Targets. Have a look here: https://cronometer.com/help/diary/#macros.

What I have done is to use the Ketograins Macro Calculator (Excel Spreadsheet) linked on the right side of the sub. Got all the details I needed and then configured Cronometer with those details.

On the Calories Summary settings, where it says "Show full macronutrient breakdown", Instead of selecting "High fat / Ketogenic", select "Fixed targets" instead.

Then head over to your profile and, scroll to the bottom and where you've got the "Nutritional Targets", use the "Carbohydrates", "Lipids" and "Protein" tabs and right at the top (don't worry about anything else under), provide what you got from the Excel Macro Calculator as your Maximum. And for the minimum, make a judgement call: for example I've got my Maximum carbs at 25g but minimum at 20g, etc...

I hope this helps.

Wow, that's amazing progress! Congrats! I would add you, but I use CRON-O-Meter since it shows vitamins and minerals, though.

Do you mind telling me your height? Since I'm so tall, comparing with others usually requires I know around how tall they are, as well. I am pretty set on starting the SL program, now that it has been recommended to me 3 times meaning it must be good!

Thanks so much for the reply, seeing that others are having progress from things that I plan on doing are extremely motivating. KCKO!

Here is a killer program that works wonders for keto (full depletion of glycogen) and the one I have been using (with excercise and rep variations) for the last couple of years or so:

https://www.dropbox.com/s/919oimw0vn7gkoe/Get%20Ripped%20Program.pdf

Another link for those with problems downloading from dropbox: http://www.filedropper.com/getrippedprogram

5x5 Strong Lifts

Apple

Android

Its been a while since Ive been in this sub but 5x5 Strong Lifts is what Ive been using. Im not sure if this sub had a modified program.

Oh wow are you in for a treat!! This rabbit hole never ends: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=mp_s_a_1_4?dchild=1&keywords=art+and+science+of+low+carbohydrate+living&qid=1619306624&sprefix=art+and+sc&sr=8-4

As u/pauljaytee said, you are most likely flushing out electrolytes by drinking excess water. The electrolytes in Smart Water are negligible: not enough, low absorbtion and no sodium (the most important one)! Have you had migraines your whole life? I have, and cutting out carbs was half the solution. The other half was immensely upping my electrolytes. I take 1/8th tsp of salt with EVERY 8oz of water (only recommend if you have migraines). 400mg magnesium glycinate at night, and get all my potassium from meat. I do this based off a book that changed my life.

I found NOW Foods Whey Protein Isolate on Amazon, if you don't mind non-flavored: http://www.amazon.com/gp/product/B0015AQL1Q/ref=ox_sc_act_title_3?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

Labdoor.com also ranked it well in their analysis of protein powders: https://labdoor.com/rankings/protein

Best deal I've found is on Amazon, and this doesn't have any strong flavors. https://smile.amazon.com/dp/B0019LRY8A/

I mix it with shakes or smoothies and don't have any stomach problems from it. One time I thought I'd skip the shake and just swallow it directly. Big mistake. I was in the bathroom almost all day. I've never tried capsules before, but I recommend spreading it out over a whole day or at least a few hours and not taking it all in one go.

I do HIIT 2x per week and Strength training 3x per week. I used to get leg cramps a lot too. I've been taking these multivitamin pills "optimized" for keto for a couple months now, and they've been amazing. I feel much less groggy and have minimal cramps.

And since you asked about different electrolytes: I don't know much about all the different electrolytes' optimal quantities, but you can check out the supplement's ingredients on the Amazon page I linked and see if it fits your needs. Best of luck!

I normally only use them to smooth out the "keto flu" feelings when I'm entering ketosis. They do a great job of smoothing that out.

A biochemist friend recommended KetoCaNa. You can buy them on Amazon here: https://www.amazon.com/KetoSports-KetoCaNa-Supplement-Physical-Performance/dp/B00U7R7194/ref=sr_1_3_a_it?ie=UTF8&qid=1536162577&sr=8-3&keywords=ketocana

Tastes like an orange pre-workout drink. I don't mind it at all.

I was having the same issues as you and found this protein powder on Amazon. Not only is it 0 carbs per serving, but has more protein per serving and is right on par with being affordable.

If hip flexor stretches help there's a decent chance that you have anterior pelvic tilt; that can overstress back muscles significantly. It's common to have tight hip flexors along with weak glutes and hamstrings.

You might also have trigger points causing you issues; I had bad quadratus lumborum trigger points. I highly recommend this book.

I have to 2nd the Starting Strength Program as well as the "Quick Guide" on this sub. Starting Strength is a very simple program that WILL make you stronger and help you increase your muscle mass. Best place to start get the book on Amazon - it will change your life. Follow the book TO THE LETTER. Congrats on the great success!

There's reason its always first in Health and Fitness on Amazon.

https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_2?crid=T67UDFU896N4&dchild=1&keywords=starting+strength+basic+barbell+training+3rd+edition&qid=1592935433&sprefix=starting+st%2Caps%2C176&sr=8-2

https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

I recommend buying the book (or ebook) btw.

/r/Fitness/wiki/531-beginners has additional info about the program

there's also a handy app if that's your thing

Currently doing 5/3/1 on Keto. My strength gains go up weekly and I haven't felt any lack of energy in the gym as long as I keep up on my macros. Also, if you have an Android phone, I can't recommend this app enough for 5/3/1.

https://play.google.com/store/apps/details?id=com.vandersw.wenderlogbook

Maybe mal-absorption is the culprit? I would suggest taking a full-spectrum digestive support enzyme capsule with each meal for a couple weeks. Some lipase & protease may make all the difference. This one is my favorite~

ha. we were both wrong.

Tools of Titans by Tim Ferris

Page 24 para 4.

7 day fast 550# 10 reps. deadlift.

Anyway it wasn't a real fast in my book. page 25. 300-500 cals fat per day and he even quotes "fast"...

So yeah. Define fasting is the point. I define it by no calories. Some define it as "water only." I just added in my diet dew after working with my doc on blood tests over a few weeks (6 tests). For me the dew has no impact. MCT and coconut oil DO absolutely. lol Coffee does not... but to be honest I didn't test coffee (plain) or tea...

1. Short term goals: get to 125lbs (currently 129 and dropping, was 132, whoops!) and run a 10k with my sister in law. Find new lifting program to focus on in March. I'm 5'1"/f/30, keto since 2013, lifting for a couple of years.

2. I'm progressing! I upped my calories - at 1200 I couldn't stick it out and binged like mad on the weekends. At 1550, I'm still losing and able to keep it up (4 weeks so far). Plus I'm at 4 mi runs at my long run pace (and I had been lifting focused and hadn't run since August until last week).

3. Discipline. I really hate tracking my intake. When I'm done with this cut, I'll still weigh myself every week and hopefully that'll keep the weight from creeping up.

4. When people are impressed with what I do (non fitness people) - I tell them my main strength is consistency. Lifting and running are just what I do in the morning. I don't wake up and decide if I will. I have a set schedule and I just DO IT! By making it a habit and not a choice, you don't tax your willpower. The Power of Habit is a great book.

5. I hadn't been as active here for a bit - what lady lifters do we have currently? What's your favorite lift and why?

• The Paleo Solution by Robb Wolfe- lots of carry over between paleo and keto. Science-y.
• The Primal Blueprint Cookbook- great paleo/keto food
• Starting Strength by Rippetoe - "There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
• The Alchemist - because it will change your life
• The War of Art - because it will change your life

Not sure if any of them are any good. Check out the app for them and see if it needs lots of unnecessary permissions.

Scroll to bottom for Permissions View Details.

https://play.google.com/store/apps/details?id=com.fitbit.FitbitMobile&hl=en

This app has access to: Identity

find accounts on the device

Contacts

find accounts on the device read your contacts

Location

precise location (GPS and network-based)

SMS

receive text messages (SMS)

Phone

read phone status and identity

Photos/Media/Files

read the contents of your USB storage modify or delete the contents of your USB storage

Storage

read the contents of your USB storage modify or delete the contents of your USB storage

Camera

take pictures and videos

Device ID & call information

read phone status and identity

Other

receive data from Internet view network connections pair with Bluetooth devices access Bluetooth settings full network access control Near Field Communication run at startup prevent device from sleeping read Google service configuration

These type of glassware Tupperwares have a rubber leak tight seal:

https://www.amazon.com/Tempered-Glasslock-Containers-Microwave-Airtight/dp/B016P5FD50/ref=sr\_1\_2?crid=2Y555M69KGHLP&keywords=snapware+glasslock&qid=1665367996&qu=eyJxc2MiOiIzLjkxIiwicXNhIjoiMy42NSIsInFzcCI6IjMuMDkifQ%3D%3D&s=home...

It's common knowledge. You can take the first respectable website on google.

https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

> Many older adults don't get regular exposure to sunlight and have trouble absorbing vitamin D, so taking a multivitamin with vitamin D will likely help improve bone health. The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for ages 1 to 70 years, and 800 IU for people over 70 years.

Well, low vitamin D is an hormonal problem in itself because it's not really a vitamin but an hormone. It was considered a vitamin but today this classification is obsolete. Do you agree at least that 15 000 IU is not a natural dietary dose in any sense of the word?

The cause of this hormonal problem are not clear. Lack of sun is the cause for some people. Bad diet is the cause for others. I think it's interesting to know the cause? Some health problems cause low "vitamin" D, but they're NOT caused by low "vitamin" D.

By taking 15 000 IU supplement, you're simply masking the hormonal problem. It's like a diabetic taking insulin. Sure, if you take the correct dosage at the correct time then it works decently, but you're also hiding the underlying problem.

> levels of less than 30 ng/ml are considered a deficiency, 30-50 sufficient, around 70 as optimal

And there is no consensus at all on what's the optimal level in the blood. Some people say 20-30 ng/ml is the correct level. There is simply not enough data on this. Maybe the ideal level depends on who you're and what you're doing. We simply don't know.

You've forgot most important parameters, age, BMI, bodyfat, sex, diet? :)

If you're middle aged and average BMI, then your numbers are good but not perfect, given the diet. For optimal health LDL usually should be below 70, and total cholesterol usually should be below 150.

Low Vitamin D is due to lack of sun exposure or due to hormonal problems? How much low anyway? There is lot of disagreement on what is low and what is not.

Elevated creatinine is also hard to interpret. It could be poor renal function or it could be completely irrelevant.

https://www.mayoclinic.org/tests-procedures/creatinine-test/about/pac-20384646

> Results of the creatinine blood test are measured in milligrams per deciliter or micromoles per liter. The normal range for creatinine in the blood may be 0.84 to 1.21 milligrams per deciliter (74.3 to 107 micromoles per liter), although this can vary from lab to lab, between men and women, and by age. Since the amount of creatinine in the blood increases with muscle mass, men usually have higher creatinine levels than do women.

> Generally, a high serum creatinine level means that your kidneys aren't working well. Your creatinine level may temporarily increase if you're dehydrated, have a low blood volume, eat a large amount of meat or take certain medications. The dietary supplement creatine can have the same effect.

> If your serum creatinine level is higher than normal, your doctor may want to confirm the results with another blood or urine test. If kidney damage is a concern, it's important to control any conditions that may be contributing to the damage. It's especially important to manage your blood pressure, which often requires medication. You can't undo permanent kidney damage, but with appropriate treatment you may be able to prevent further damage.

Maintaining muscle tissue burns more calories than maintaining fat, so it would actually go faster to pack on more muscle (which the act itself adds more of a caloric deficit)

2:

https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat

& Introduction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/

I like Pure Protein stuff, usually eat one first thing in the morning or whenever you need a snack. Here's my favorite protein bar, Chocolate Deluxe (3g sugar, 21g protein, 180 cal): https://www.amazon.com/Pure-Protein-Healthy-Support-Chocolate/dp/B00MNXGSAI

I can't add sodium to my mix..? I know nutrient dense foods are ideal, but I'm also doing strict IF and the first two hours of being awake is when your HGH is at its highest, so thats when I workout. I have actually tried LMNT and love it! But it is priced too high, they actually sent me a free pretty decent sized package to check them out. Every flavor so far has tasted top notch, but I'd rather add some Pink Himalayan to this and have zero carbs compared to 2 or 1. I just checked and it looks like their Unflavoured pack actually has zero carbs, but I have yet to try that one. I've tried Citrus / Orange salt and LOVED them, the chocolate one even surprised me and tasted amazing as well. I even believe one of their founders is a reddit user, so definitely cool to see some support thrown their way!

Cheaper than Isopure, but still more expensive than the cheap-cheap brands. 2g carbs/24g protein per scoop.

Optimum Nutrition Gold Standard... https://www.amazon.com/dp/B002DYIZHQ?ref=ppx_pop_mob_ap_share

I take these for cramping, I’ve had cramping my entire adult life and this works for me.

Elite Sportz Electrolyte Tablets - Hydration Pills Help Eliminate Cramps & Restore Energy for a Faster Recovery - Keto-Friendly & Gluten-Free Electrolyte Supplements for Athletes, 120 Salt Capsules https://www.amazon.com/dp/B00OU7YXU2/ref=cm_sw_r_cp_api_i_TFC0BSKHED2F0CT1B7YX?_encoding=UTF8&psc=1

Look for an electrolyte replacement thst doesn’t have sugar.. I happened to find this one in my grocery store.. I literally put a scoop in with my pre workout.. and I put a scoop in a gallon of water every day for the first 3 months until I got fat adapted and my body got used to the change in electrolytes.. then I only put a scoop in my pre workout now .. it only has sodium and potassium because I never had any symptoms with magnesium defficiency…

You can also get lite salt in your grocery store which has potassium and sodium in it .. and sprinkle that on all your foods to your hearts content

Paleo Pro HYDROLYTE+ Electrolyte Drink Mix, Hydration Supplement, 0g Sugar, 0g Carb, Keto & Paleo, 45 Servings, Plain Naked Unflavored https://www.amazon.com/dp/B08F1H8GCQ/ref=cm_sw_r_cp_api_glt_i_M40Z0NFEX6W4F1PNZPFY

Try this smart tape, it can calculate your body fat with your body circumference:

https://www.amazon.com/Slimpal-Bluetooth-Retractable-Measuring-Bodybuilding/dp/B09CDNXY9N

I think it is a great protein. I was buying the 2lb $20 protein for a long time. The taste of those were just meh. This stuff mixes really well. I have only really had the chocolate flavor seeing as I buy a 6lb bag from Costco for about $60.

I've been getting these lately and like them a lot.

You might feel better by increasing the calories (fats). That can also help with sleep. Oh, and one of the biggest mistakes I made when I started out was not tracking my omega-3 to omega-6 ratio. Basically, you want the omega-3 higher, and I don't recommend going too overboard with omega-6 fats. That causes quite a bit of inflammation in the body (also something that can make you anxious and stressed.).

I use this macro tracker (it also tracks all your micronutrients): https://cronometer.com/

Cronometer. I asked on the keto sub which one were people were using and that seemed to have the most fans.

I really dig it.

Thought it would be time-consuming to track everything, but it makes it fast and interesting.

It's so fast at adding what I eat in either of 2 ways
- Barcode scanning of any ingredient
- Adding a food based on its database of foods. Cronometer already had everything in that screen shot in its database except for my custom recipes

Love that I can enter recipes and it automatically calculates the nutrition. I just input the grams of that recipe I add to the plate.

--- 2 nits:

1) In the rare occasion a food is not in the database, it gives you the option of adding a food. You take a pic of the nutrition label and front packaging. You have the option of being emailed when the food is added.

I've added 3 items. Cronometer has never have been emailed any update that the food being actually added to their database. On the good, the Picture ---> Text of the nutrition label is lightning fast. So it still easily accomplishes adding the food's nutrition to my daily count.

ex: Last summer I went to Alaska (LOVED! ) and purchased a canned salmon at the processor's store (Taku) in Juneau.

PEScience Select Low Carb Protein Powder, Chocolate Cupcake, 55 Serving, Keto Friendly and Gluten Free (Package May Vary) https://www.amazon.com/dp/B01HFKCTJ2/ref=cm_sw_r_cp_api_glt_i_SMB0288DFS914S2K3Z36?psc=1

This is the one that I personally use. I’ve been keto for 6 years. I love the flavor and I typically blend this with avocado and spinach.

i like the buffets because you know, it's vegas. endless options. i've spent $16 on a fucking sub sandwich in a food court in vegas, so why not upgrade? hit liquor stores/CVS the first day you get there for mixers/water. the little shops in the lobby are so marked up it's absurd.

flamingo buffet groupon: https://www.groupon.com/deals/paradise-garden-buffet-5

you can get just champagne for your mimosa. keto-friendly!

sunday sterlings brunch @ caesars is killer. only place i've found with AYCE lobster. caesars dinner buffet is great but not totally totally worth the price/wait, imo. otherwise, get bunless burgers from in n out or similar things.

​

hit the marquee day club for a wild pool party. sign up for the guest list. if it's cold, they dome the roof and heat the place. it was absolutely awesome.

Oh thanks for the reply. Just ordered some UCAN this week actually but haven't received it yet. I have been putting 1/4 scoop of perpetuem in my bottles w/hammer fizz just to get a tiny bit of glycogen food for the hill climbs along with my electrolytes.

Yesterday I did a few of my favorite hills (the ride on strava) and felt like i had no endurance for the longer exertion but plenty of power for sprinting.

Thanks for the tips. I'll keep playing around with the food adjustments. Today I'm going to do some climbing with no fuel at all (just electrolytes) and see if I feel a difference.

To my original q — are you using any tool or spreadsheet to track this?

Instead of “weight” focus on Bodyfat %

Use this to measure: https://www.omnicalculator.com/health/relative-fat-mass

And also, review average weekly weight.

Eating more PROTEIN can make you lose some extra bodyfat due the TEF (thermic effect of food) which in protein can range from 10 to 30%

Carbs have a lower thermic effect, but it varies depending on type (processed vs unprocessed) and your own insulin sensitivity (overweight, metabolic inflexible people have a lower TEF than healthier individuals)

Fat has basically zero TEF.

At your height and weight, I'd assume closer to 30% - for reference I'm 5.6" and 165 lbs at 10%.

Use this for a close guesstimate:

https://www.omnicalculator.com/health/relative-fat-mass

I am an NP. Statins can cause muscular pain, tendon ruptures and rhabdomyolysis. I rarely start active and young people on statins for this reason. Also my dad had a terrible reaction to low dose Lipitor and developed a life long tremor from it. I am very cautious and would rather try lifestyle modifications first on my patients. You need to talk to your MD about your risk factors and benefits. Statin benefits in families with little to no heart disease risk is not advised based on what I know but I am not your provider. Do your own research. Ivor Cummings is a good resource as well as Dr Aseem Malhotra. He just released the latest research in a book that just came out

https://www.amazon.com/Statin-Free-Life-Dr-Aseem-Malhotra/dp/1529354102

​

good luck!

Ok so creatine seems beneficial regardless if my goal is making gains or losing bf%.

As for the pre-workout supplement, so I don't miss anything, I uploaded the nutrition facts to this link: http://tinypic.com/r/bgcowi/8

Your total weight minus your body fat %

You can estimate your body fat % with a tape measure, and using the RFM method.

https://www.omnicalculator.com/health/relative-fat-mass

https://www.nature.com/articles/s41598-018-29362-1

Check out this study by Dr. Stu Phillips:

https://www.researchgate.net/publication/292154332_Higher_compared_with_lower_dietary_protein_during_an_energy_deficit_combined_with_intense_exercise_promotes_greater_lean_mass_gain_and_fat_mass_loss_A_randomized_trial

He had test subjects on a massive deficit doing intense exercise and they lost fat/gained muscle. They were not, however, in ketosis. I could be that you will fare better than these guys because you have access to ketones. I would increase protein as much as possible (see levels of protein/kg of body weight from this study) while still staying in ketosis. Would be an interesting study.

PIYO... seriously. Bootleg the videos off of pirate bay. I can't lift (hernia) so I do that and a bunch of body weight exercises. No joke, my ass has lifted a full 2 inches and i lost 3 inches off my hips, 2 off my thighs, and 2 off my waist in like 4 weeks. Only 3lbs though, but the inches outweigh the scale at this point. That crazy bitch has you doing all kinds of wacky moves that work muscles you didn't even know you had. I used to work out at the gym very heavily before having kids and have NEVER seen these kinds of results so fast. Be warned that you'll be pretty damn sore for a while. My husband is a freakin monster and looks like a warrior and he can't get through the PIYO videos. You and I have the same stats right now (i'm 2 years older, %37 BF, and and 12lbs lighter)... not saying we're twinsies or anything, but being of a similar make up could speak to the possible results.

If you really want to piss this guy off... go get the piyo. Your soon-to-be-beautiful ass will sneer in his face and make his dick want to run off and find a new home for being an asshole to you.

edit: here ya go

This app counts your push ups using your phone's proximity sensor. It has some other neat features like: voice counting, achievements, timing and pace indicator, a leaderboard and a local saving system that stores your overall performance statistics.

At the moment, it is available for free on Play Store. Here's the app link.

Please let me know if you like it, and what could I improve about it to make it better. I appreciate any kind of feedback!

They told me about a Groupon that might be worth checking out if I liked the place. After one workout, I went home and bought it.

Link

When people talk about satiety, they're really talking about satiety per calorie consumed.

Honey has 86 calories per oz

Coconut oil has 244 calories per oz

So you'd get to consume almost 3 times the amount of honey vs coconut oil.

Do I even have to do this with something that isn't complete shit for you... like vegetables?

Those egg carbs are just rounded down on individual eggs.

https://www.fatsecret.com/calories-nutrition/food/eggs/carbohydrate

thats actually more like 3~ carbs that need to be added for breakfast. Thats not a huge deal considering the goals and total count. thats an error of less than 10%

Coconut oil on salads, garlic butter on meat and roasted vegetables, and there are hella fat bomb recipes both sweet and savory if you're just looking to add some fat to your diet: http://ketodietapp.com/Blog/post/2015/03/24/60-amazing-fat-bomb-recipes. Bulletproof coffee seems to be another popular way to add fat as well. Get creative! Keto is much more enjoyable when you love to cook. If you hate cooking, maybe pick up some Hollandaise from Trader Joe's, it's basically a delicious fat sauce that tastes good on almost everything: https://www.fatsecret.com/calories-nutrition/trader-joes/hollandaise-sauce

Also, I had added this to the FAQ:

• How to take bodybuilding body measurements)

Note it says to take measurements relexed.

This really is a thing of preference. Most people take measurements "flexed", just be consistent with your measurements.

> destroying entrenched eating habits

First we have to stop or make people aware of the tremendous amount of commercial propaganda.

https://hooktube.com/watch?v=T7rW-1ZXS4M

http://archive.is/4dB7G

When you're losing fat and building muscle, you wont' see huge differences in the scale. Remember that your body retains water when you're rebuilding muscle and muscle repair.

Additionally, you need to disregard the scale. Get out a measuring tape and measure your neck, biceps, forearms, waist, hips, thighs and calves. These are going to be way better indicators when you're doing workouts to build muscle.

Your body will produce glycogen when it's needed. Your body gets fuel from fat so you're covered there. Just make sure you're eating all your protein.

https://www.omnicalculator.com/health/navy-body-fat

Might be time to check what your bodyfat might be and adjust your macros.

I can.

>The main conclusions of this study are: (1) a L-CHO diet is detrimental to anaerobic work capacity, possibly because of a reduced muscle glycogen store and decreased rate of glycolysis;

I have the same thing by the way with my sternum. Here is a picture of it just so you have an example.

There is never a reason to not work out if you do proper form. You will have to lighten weight maybe to repair any injury but concentrating on form should be top priority.

Question about bicep tendinitis

Aleve is just pain meds so will make it feel better but won't cure the issue. The issue however could have been inflammation related and Aleve will reduce inflammation. Taking a look at inflammation in the diet could also be a cool thing to check out. If you typically just eat whole foods that might not be an issue.

I know! Everyone suggested Liquid IV but when I looked it up it has 12g of sugar! Here is the link to the one I found. There are some reviews about the taste being bad but honestly the flavor is soooo light I don’t even know what they mean lol. Hope it helps!

Hydrant HYDRATE Watermelonade No Added Sugar 30 Stick Packs, Electrolyte Powder Rapid Hydration Mix, Hydration Powder Packets Drink Mix, Helps Rehydrate Better Than Water https://www.amazon.com/dp/B08W9GF9HD/ref=cm_sw_r_cp_api_glt_fabc_T6XTPXJ6GTEMYBZY9T6S?_encoding=UTF8&psc=1

Maybe this dieet offers what you wan’t, a wider range of greens and veggies and focused on gut health and energy. Everything based on scientific research: https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X/ref=sr_1_1?crid=2JRIIS4TPL74K&dchild=1&keywords=fiber+fueled+by+dr.+will+bulsiewicz&qid=1634428542&sr=8-1

I should have edited my initial comment, but LiquidIV was not the exact product I picked up, for the reason you noted. It was this product:https://smile.amazon.com/Zipfizz-Immune-Health-Vitamin-Caffeine-Free/dp/B08M28QRZY/ref=sr_1_3?dchild=1&keywords=zipfizz+health+immune+health+30+packets&qid=1631673534&rdc=1&sr=8-3
Sorry for the confusion, but good looking out.
Thanks thenayr

I like VitaminHydrate Recovery electrolyte mix. I think they were made to help people with hangovers initially. https://www.amazon.com/VitaminHydrate-Vitamin-Hydrate-Electrolyte-Recovery/dp/B08KJB1SQB?th=1

I get this one from Amazon and really like it. https://www.amazon.com/dp/B07TFK5JJM/ref=cm_sw_r_apan_glt_fabc_QV9DRXFF64VMPDNX5HRF?_encoding=UTF8&psc=1

The tub lasts way longer than the packets

Thank you for the response Skurvy. Yes, this is not the exact product I picked up for that reason. I purchased zipfizz brand for about the same price. That one did not contain sugar. Here it is on amazon
https://smile.amazon.com/Zipfizz-Immune-Health-Vitamin-Caffeine-Free/dp/B08M28QRZY/ref=sr_1_3?dchild=1&keywords=zipfizz+health+immune+health+30+packets&qid=1631673534&rdc=1&sr=8-3
It does include magnesium and potassium, among other minerals and vitamins. My question is really clarification on how these products compare to salt products others here use. I'd rather not spend $30 if a specific type of salt will do the job.
Thanks again.

Yeah, that is my point. It's pretty easy for a new person to go out, buy a bottle of electrolyte drops (https://www.amazon.com/Trace-Minerals-Research-Concentrace-Mineral/dp/B005BP5UCMthat) like this, that have zero sodium, but have 60% of your daily mag. in 40 drops. Then they chug a bottle of water and end up with insane diarrhea, which is already a massive problem when one is just starting out.

I don't know about you, but I shit out 6lbs of water on day three...every time I cycle on. So doubling down on diarrhea isn't something I try and advocate, and chugging salt water can have the same effect.

Granted, upping the fats too high, too quick can also overwhelm the gut, so I find using digestive enzymes before meals a few days helps with digesting the new fats.

Keto can be to get right. fml. lol.

Try these Trace Mineral drops for your electrolytes. I drink a few drops in my morning Nalgene daily.

https://www.amazon.com/Medique-03033-electrolyte-replacement-50-Packets/dp/B004IZA46S

Been using for a year they rock. No coating on the pills so you can’t swallow without water but these are the best value electrolytes I’ve found.

If you are looking for "Minimum Effective Dose" for strength training, please read this book:

Body by Science, by Doug McGuff and John Little

Once a week strength training, approx 15-20 mins each.

That 15-20 mins need to be SUPER INTENSE, and your muscles will workout to failure.

Rest of the week is spent in recovery.

(this is also known as High Intensity Strength Training, or Super Slow protocol, etc. Not to be confused with High Intensity Interval Training)

I am doing this protocol, and I am seeing dramatic changes. (I am a 56 year old male started Keto in Jan 2021 and started the McGuff protocol in March 2021)

This protocol should work for you if your goal is to increase your strength. It will *NOT* work for you if your goal is to compete in professional body building competitions.

Its easy to do

https://www.amazon.com/KETO-MOJO-Precision-Measurement-Ketogenic-Nutritional/dp/B078B426TM

No problem! As for reaching your 5K training, I'd suggest getting hold of Jack Daniels Running Formula and following something like the "Blue Plan". While there is a specific 5K training plan, this may be too intense to start with. Other suggestions:

• Make intermediate goals. Something like: sub 23, sub 21, sub 20, sub 19, sub 18:30, sub 18 etc. Reaching sub 18 may take a couple of years of focused running training.
• Gradually build to running 50-60km over 4-5 runs a week. If you can handle more than this, great!
• Easy days easy. Use the VDOT calculator to help you with this. E.g., if you are currently in 23 min 5K shape, a guide for your easy day run would be to do them between 6:00 - 6:30 min/km pace.
• Hard days hard. If you do intervals in the morning, do your lifting in the afternoon.
• Have fun!

I buy this stuff on Amazon.https://www.amazon.com/gp/product/B06W9KFYFF/ref=ppx_yo_dt_b_asin_title_o04_s02?ie=UTF8&psc=1

It tastes awful so I mix it with some Mio and sip it over a few hours. Be warned though, don't chug this! I did the first time I got it and my arms/legs/face were tingly for about an hour.