Just wanted to confirm few things.
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viren19890 wrote: »Btw made a smoothie in breakfast.
1 tbsp Coco powder
1 tbsp 35% whip cream
3.5 oz 10% Yogurt
12 oz Almond milk
1 scoop whey protein
21 fat 11 carbs 31 protein
348 calories
Yummy.
If you are still looking for spots to cut the carbs, increase the whipping cream. Cutting the almond milk or replacing it with coconut cream (or real almonds if you have a really good blender) will also cut carbs and add fat. Hemp seeds are beneficial too.
Congrats on your experiment so far.0 -
I definitely second the hemp seeds! One of my favorite sites uses them often. www.healthfulpursuit.com She's got low carb, keto, paleo, vegetarian, and vegan options! All that stuff.0
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I am definitely using unicorn dust!0
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KnitOrMiss wrote: »Have you ever tried cottage cheese in your smoothie? My understanding is that it's a great protein source, and it whips up well...with the added benefit of a sodium already in it.
Yeah cottage cheese is for lunch. In my diary -it's called "Paneer" the one I get.
Now my carbs are lower than 40 grams.1 -
viren19890 wrote: »10 days to go
Weight is 194.6 lb. It's been 3 days without any drop -I'm assuming that water weight is gone and something deeper might be happening.
Energy levels are fine for everyday things but workout still seems scary however I feel fine doing cardio lol which was opposite before I started this.
You could be reaching a point where your metabolism is dropping to meet your caloric intake. Strangely, you could try Intermittent Fasting to change that. Check out Leangains if you're interested. I was at a plateau for about 6 months until I tried IF. I've dropped 13+ in the past couple of months. Hormonal activity that occurs during fasting prevents muscle loss.2 -
Gotta pay royalty on using "Unicorn dust"
Everytime you use that word, you gotta come back and give me a vegetarian (no meat/seafood/eggs) high fat low carb recipe5 -
Here's my first, then.
Homemade low carb Cliff bar-like energy "balls"
2 scoops, Vanilla whey
2 Tbs, Ground Flax Seed
8 grams, Cocoa Powder
18 grams, Coconut Flour
4 Tbs, Natural Peanut Butter
2 oz, Cream Cheese
Mix everything dry. Cream moist things together in a separate bowl. Then combine the two. Then form into balls and refrigerate. Makes 10 @~110 cal each. (I travel a lot, so I bring stuff like this along. If you start with them cold, they'll keep unrefrigerated all day if they're not in the sun.) 3-4 net carbs per serving. Less if you use PB2.2 -
7 days to go
So I stood on the scale today same time and under similar body conditions and WHAT A SURPRISE - scale ran out of battery. I was so pumped going in because I felt leaner this morning-tried pinching my stomach and very little skin comes in hand-however there is fat on my obliques.
Judging by mirror- Lats are visible -ergo V shape body , Abs are visible under "most" lighting lol
Weigh in is on Monday that's when battery arrives.
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6 days to go
No weight scale since battery is out.
Woke up and realized that there was no electricity. So I was confused as to what can I eat without getting kicked out of my ketosis (if i'm even in it) all of a sudden light bulb lit in my head and ordered veggie salad bowl instead of Veggie sub.
Entire bowl was only 60 calories - I took the most fatty dressings which I wouldn't have never bothered with in the past lol
So with all in done- it came to around 408 calories - 36 fat , 16 carbs and 7 protein - It was so delicious- I was scared to eat it but dressings made it taste so damn good that I might eat this more often.
Came back home and light was back on so rest of the day is back to normal - and it went rather well.
Still lower than 40 carbs on the day.2 -
and Oh
Waist is down 0.4 inches
Belly (Gut , stomach) is down 0.7
Hips 0.7
Chest 0.5
Shoulder 0.5
Bicep 0.2
Thighs 0.5
Now if I try to hold the skin on these parts it's not easy as it used to be.
So things are going smoothly.
Can't check the wait until tuesday because of battery.3 -
5 days to go
Seeing from the progress I feel like I should continue this for the entire month of June which should hopefully get me at my goal weight and then maintain from there until I come back from my vacation then lean bulk.
I would also need to re-introduce carbs around my workouts.
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For me intermittent fasting seems like did nothing. Have been doing it since Feb end of this year.
6pm to 8am .
I workout at 5.30 am - so even workout was after this long fast.
Once this is over I'll start eating a banana before my workout that would mean the fast broke 3 hours earlier than usually but I guess that's fine because this seems to be working better than IF1 -
PamamaJane wrote: »
Whatever kind of bird it is, I have watched it steal that bag of snacks about 20 times!1 -
KnitOrMiss wrote: »Have you ever tried cottage cheese in your smoothie? My understanding is that it's a great protein source, and it whips up well...with the added benefit of a sodium already in it.
I add it to scrambled eggs and it makes them .... yummmmyyyy.1 -
4 days to go
Weight is same. It seems I'm another 10lbs away from being labelled as "ripped". I need to increase my caloric intake now so I can start proper weight lifting again but then it'll add million lbs of water weight so wondering how to go by it.
I'm thinking of increasing cals by 100 a day starting from 18 June. Hopefully until the end of June I'd be at goal body then maintenance.1 -
I never got any keto flu or other symptoms. Does that mean I was never in Ketosis?
Also guys, how do I safely introduce carbs back? -I'll add another 100 cals to my diet by simply increasing a tbsp of peanut butter and then stay at 1800 until I drop my last 10 lbs and then maintenance.1 -
Add carbs back through veggies, fruit, and nuts (you mentioned PB, which isn't bad). I'm in the process of finding maintenance right now, and that's what I'm doing. It all comes down to trial, and error, which is what it's been about all along!
Maybe the water weight from lifting again can be helped by drinking extra water before, and after, lifting. The extra water can help flush some of the toxins that create the inflammation. (?) Maybe that can help, but again, it's how your body responds to it.
Everyone doesn't have to get the keto flu symptoms. By maintaining a carb level of 50gm, or less, your body will be in ketosis.2 -
Add carbs back through veggies, fruit, and nuts (you mentioned PB, which isn't bad). I'm in the process of finding maintenance right now, and that's what I'm doing. It all comes down to trial, and error, which is what it's been about all along!
Maybe the water weight from lifting again can be helped by drinking extra water before, and after, lifting. The extra water can help flush some of the toxins that create the inflammation. (?) Maybe that can help, but again, it's how your body responds to it.
Everyone doesn't have to get the keto flu symptoms. By maintaining a carb level of 50gm, or less, your body will be in ketosis.
I'm a vegetarian my carbs came from veggies. I ate no bread, rice, pasta or anything. So I guess I'd introduce new veggies like onion and tomato which I haven't had in quite a while.
Also inflammation, toxins? what you talking about?
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3 days to go
191.8 lbs today. So in 21 days I dropped 10 lbs- goal was 15 but I was able to drop 2% of BF.
If I were on my regular food as in non-ketosis -I would've dropped 4-6lbs I think. For the last 10lbs (goal weight of 180) . I'll most likely be sticking with this diet.
It's hard for me to sustain high fat because very few vegetables come in that format plus now it's getting very mundane.1 -
@viren19890 - For your post test plan, you can modify to a higher carb plan that is still LCHFMP, rather than specifically ketogenic. I would increase 5-10 carbs weekly. So if you're at 20 now, next week is 25, the week after 30, etc., until you stop losing, then you'll know your "carb threshold." It's also worth repeating that not all carbs are created equal. I can eat corn tortillas without much impact, but beans will slow me down like mad/kick me out of keto. Also, I can eat Lavash flatbread or tomatoes without much issue, but if I eat a banana, I'm out... Etc.
If you want to get more scientific about this, I think it is Dave Asprey (the bulletproof guy) who suggests using a blood glucose monitor to test individual reactions to things to find your carb threshold.
Love to see the results of this ongoing experiment! 2 -
I would not raise my calories or carbs for the last 3 days. The last thing I think you'd want is to get puffy from water weight gain.
Keep calm and keto on. But after your weigh in at the end of your contest, there really isn't a reason to give up on keto if you like the results. There's plenty of people who add muscle on keto.
I'm not vegie, but even I have a hard time getting enough fat without adding nuts and oils and butter to things. And I eat an avocado a day. Vegetable simply aren't where most people get their fat. You have to add things like flax seeds and olive oil.1 -
KnitOrMiss wrote: »@viren19890 - For your post test plan, you can modify to a higher carb plan that is still LCHFMP, rather than specifically ketogenic. I would increase 5-10 carbs weekly. So if you're at 20 now, next week is 25, the week after 30, etc., until you stop losing, then you'll know your "carb threshold." It's also worth repeating that not all carbs are created equal. I can eat corn tortillas without much impact, but beans will slow me down like mad/kick me out of keto. Also, I can eat Lavash flatbread or tomatoes without much issue, but if I eat a banana, I'm out... Etc.
If you want to get more scientific about this, I think it is Dave Asprey (the bulletproof guy) who suggests using a blood glucose monitor to test individual reactions to things to find your carb threshold. Love to see the results of this ongoing experiment!I would not raise my calories or carbs for the last 3 days. The last thing I think you'd want is to get puffy from water weight gain.
Keep calm and keto on. But after your weigh in at the end of your contest, there really isn't a reason to give up on keto if you like the results. There's plenty of people who add muscle on keto.
I'm not vegie, but even I have a hard time getting enough fat without adding nuts and oils and butter to things. And I eat an avocado a day. Vegetable simply aren't where most people get their fat. You have to add things like flax seeds and olive oil.
I mean I will still do it for the last 3 days.
Am I even in Ketosis? is there a way to test without getting those sticks (people say they are unreliable)
I will also keep my carb intensive meals either before workout or right after workout.
I'm already at 30-50g carbs a day-never exceeded 50 since I started.
21 days in this and I won't be in ketosis isn't that unlikely?
What do you guys eat when you go out?
Isnt life restrictive?
Eating lower than 50 carbs a day isn't an easy task I've noticed for me.0 -
viren19890 wrote: »I even in Ketosis? is there a way to test without getting those sticks (people say they are unreliable)
I will also keep my carb intensive meals either before workout or right after workout.
I'm already at 30-50g carbs a day-never exceeded 50 since I started.
Maybe? Hard to say. The ketosticks are about $10, and I've found them useful-ish.
Cesar salads. Cobb salads. Meat. Omelettes.viren19890 wrote: »What do you guys eat when you go out?
Considering I eat as much as I want and keep losing weight, no. Not at all restrictive.viren19890 wrote: »Isnt life restrictive?
If you make your own meals, I haven't found it tough. Before keto I didn't eat much packaged stuff, so it's pretty easy.viren19890 wrote: »Eating lower than 50 carbs a day isn't an easy task I've noticed for me.
My day lately (I'm only 6 weeks in) starts with BPC (can be made vegan).
Lunch is some snack meat (sometimes subbed with baked tofu), nuts, olives
Dinner is usually a pan fried meat of some kind (often fatty fish of some kind), then veggies (including kale/spinach) sauteed in the drippings. Could easily be tofu, tempeh, seitan, morningstar, etc. instead of the meat, sauteed in oil.
Snacks are cheese, nuts, pork rinds (not vegetarian!), olives, low carb ice cream, and my 1-a-day avocado.
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@viren19890 Because you are vegetarian, with further limits such as you don't eat eggs - it can be quite hard for you. I mean, it can be done but you would have to find your fats in other sources such as butter (I don't know if you eat that), coconut oil, nuts/seeds, olive oil, avocados, etc.
Obviously if you ate meat, it would be easier to go even lower carb but the carb limit you are at, especially with the activity level you have, you are most likely in ketosis. Now, being in ketosis is different than being fat adapted. As you have said before, your lifts have decreased and you struggled with your workouts. It does get better once you are adapted - but it is a process that can vary from a couple weeks to a couple months for people.
How do you know you're in ketosis without using ketostix? I would say decreased hunger, increased energy, and more mental clarity at clues.
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I go out all the time. I eat at restaurants on a regular basis. I do not feel deprived at all. Like people who are not keto, but are macro counters - they do the research before they go out. I am a macro counter as well - but my macros are just different than yours, or anyone else's. I look up a menu and see what items I can eat. Obviously some places are best to avoid (ie Italian places) because of the abundance of carbs, but it is the same way as a vegetarian would avoid a BBQ joint.
Once your contest is over, you can reintroduce your carbs. Be prepared for a water weight gain - especially if you reintroduce them all at once.1 -
2 days to go
Same weight today. This week I did not work out. Well I did boxing sessions and low intensity 200 calories cardio everyday in evening. I'll be doing some full body workout tomorrow before my pictures.
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I'm looking go on maintenance until July 10 (3 weeks)because I have had no cheat meals or cheat days since Jan 9 and have been in continuous deficit.
I still have 10 lbs to drop (should be able to do it before the end of August) my last before I go in maintenance until Nov 30.
I would have almost 1000 calories to eat for maintenance which is at 2700-2900.
It'll be hard to get all those simply via fat plus carbs will be hard to maintain under 56 grams when the whole caloric levels go up to 2500. I will be try to keep carbs around workout times.2 -
To keep the low carb benefits, carbs should primarily be eating up to 30 minutes before the workout - none after. And only as many as you can reasonable burn through in whatever your workout is...otherwise they'll still bump blood sugars and insulin levels and get stored as fat.0
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So i'm done. Here's my progress pictures. Obviously I need to drop another 10-12 lbs to be labelled "ripped". I was getting desperate at this point but then a light bulb went off in my head that I went from 200lbs in 2009 to 230lb in 2016. So it took me that long to gain 30 lbs I should give myself some time to lose at least 50 lbs lol0
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wow thats a fantastic transformation well done to you
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Nice work!0
Penguin thief
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