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MAY 2018 CHALLENGE

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  • xDaniDragonflyx
    xDaniDragonflyx Posts: 201 Member
    @KnitOrMiss You always have such sage advice! I love reading what your responses are, not just to me, but to all of us. We're lucky to have people around with such great knowledge and words of advice.
  • NikkiJRM
    NikkiJRM Posts: 328 Member
    Welcome @PeaceQT18 !
  • PeaceQT18
    PeaceQT18 Posts: 56 Member
    I am still having a hard time understanding the whole "Macro's Thingy but I am gonna do this!!!
  • ivy_photos
    ivy_photos Posts: 3 Member
    Happy Friday everyone!

    I know I'm super late posting this, but I had a very emotional week last week and fell straight off the wagon last Sunday. I'm back on track and figure I'd check in to keep accountable.

    Starting weight: 197.5
    Goal weight: 170 by July 1

    May 6: 197.5 (day before I started Keto)
    May 13: 192
    May 20: 190
    May 27
    May 30

    Have a great weekend y'all!
  • PeaceQT18
    PeaceQT18 Posts: 56 Member
    KnitOrMiss wrote: »
    PeaceQT18 wrote: »
    I am still having a hard time understanding the whole "Macro's Thingy but I am gonna do this!!!

    @PeaceQT18

    Carbs are a hard limit. 20-50 grams, depending on your program.

    Protein is a MINIMUM range. Usually around 1 gram of protein based on your lean body mass in pounds (the part that isn't body fat percentage, so if your body fat is 30%, your LBM is 70%. If your weight was 200 pounds (all random examples for calculations here - I guess this would make you really tall! LOL), that would mean that your LBM is 140 pounds, and you'd want to aim for 140 grams of protein (100 grams of protein is pretty safe a number for most women, if you don't have time to calculate). You should be able to safely go over this number, but you don't want to be under it by a good bit often.

    Fats fill in for satiety, and once you stop losing stored body fat, for energy. Your entire deficit should come out of your fat calories, since we burn body fat to make up the deficit of what our body needs to function.


    So continuing the wacky, random calculation above: (each gram of carb or protein is 4 calories, each fat gram is 9 calories)

    Carbs - 20 grams = 80 calories
    Protein - 140 grams = 560 calories

    2000 calories before deficit minus above:


    2000 - 80 - 560 = 1360 calories

    1360 calories from fat - is roughly 151 grams of fat - if you're maintaining.

    If you're wanting to lose a pound a week - this is minus 500 daily calories...(500 calories times 7 days = 3500 calories per week, which is the number of calories per pound)

    so that would be: 1360 - 500 = 860 total fat calories = 95-96 grams of fat.

    (The remaining 54-55 grams of fat or 500 calories will come from burning your stored body fat, so your body will still be USING 2000 calories a day.)


    Aiming for 2 pounds a week, that would be 1360 - 1000 calories = 360 fat calories = 40 grams of fat to eat

    The 111 grams of fat/1000 calories deficit a day - will come from burning your own body fat.


    Now, intentionally not eating when hungry will not help you. Intentionally eating when not hungry won't either. Aim for 1 pound a week loss until you get a handle on the whole process and what your metabolism actually looks like...

  • PeaceQT18
    PeaceQT18 Posts: 56 Member
    Ok so since I am at 181, and I am REALLY Aiming for 2 pounds a week, that would be...
    40 grams of fat, 20 grams of carbs and 40 grams of protein???

    I’m so sorry but I’m really confused here. I heard all the grams should add up to 100???
  • eggfooyamyam
    eggfooyamyam Posts: 196 Member
    @PeaceQT18 Start with watching videos by Dr Berg - he explains everything in terms you can understand and absorb. His videos are on youtube - just search for "Keto Dr Berg" This is a good place to start. When I first started I watched about 1 hour of videos a day to learn the Keto process. Also, go to RULED ME website and start by using their beginners' guide. I just followed their program for the first 3 weeks.
  • NikkiJRM
    NikkiJRM Posts: 328 Member
    PeaceQT18 wrote: »
    Ok so since I am at 181, and I am REALLY Aiming for 2 pounds a week, that would be...
    40 grams of fat, 20 grams of carbs and 40 grams of protein???

    I’m so sorry but I’m really confused here. I heard all the grams should add up to 100???

    The % is going to add up to 100, not the grams. For a 2lb a week loss, eat minimum 140g Protein, 20g carbs, and 40g fat. How active you are, and other factors may determine how much you lose.

  • xDaniDragonflyx
    xDaniDragonflyx Posts: 201 Member
    I've been doing keto for 3 months now and I still don't know how the %s work out :sweat_smile:
    I just plug in my info in the ruled.me macro calculator and follow it. ^_^
    Even reading through @KnitOrMiss post about the break down confuses me. I'm claiming ignorance is bliss on this one :sweat_smile:
  • rae1388
    rae1388 Posts: 45 Member
    xDaniDragonflyx wrote: »
    I've been doing keto for 3 months now and I still don't know how the %s work out :sweat_smile:
    I just plug in my info in the ruled.me macro calculator and follow it. ^_^
    Even reading through @KnitOrMiss post about the break down confuses me. I'm claiming ignorance is bliss on this one :sweat_smile:

    @xDaniDragonflyx I wish there was a "haha" button like there is a "like" button. I'm totally there with you. I have a way I'm doing it, I have no idea if it is right, but I'm seeing progress so for now I'm going to stick with what I've been doing.
  • d_dc_lady
    d_dc_lady Posts: 121 Member
    @PeaceQT18 Try using a macro calculator to figure out your goal macros. www.keto-calculator.ankerl.com is great!
  • Freischuetz
    Freischuetz Posts: 147 Member
    since last measuring BF (May 6th) with calipper, i am down to 12,7% again by gaining slowly weight as it should be. it simply takes more time than i thought...

    May 1st: 173.1
    May 6th: 174.4
    May 13th: 176.8
    May 20th: 177.0
    May 27th:175.9
    May 30th:
  • chinatowninchina
    chinatowninchina Posts: 1,279 Member
    Well blast it, we went away for a few days and I was wonderfully good for three of them and then last two was certainly off Keto and any form of diet but certainly not off alcohol and carbs, net result up 6 pounds in two days (I took my scales so I know it was the last two days!)

    Now; I feel everyone has a talent and this is apparently mine! I know it's mainly water weight but nevertheless it's still not all gone and we've been back 4 days so I'm a little fed up with this and with me.

    So I've been thinking about this and the reality of me being able to loose any weight during June and July as these months are very busy indeed for us with trips away and friends visiting as well. So I think realistically my plan is: to try to be about the same weight at the end of July as I am now.

    This should be achievable and takes the pressure of me feeling I've failed when actually I'm 30 pounds lighter than September and within normal range for my height (top end of normal but no longer obese!) So my goal for end of July is to be no more than 154 which keeps me with the 30 pound loss since end September.

    On that note, I'm just about to post the June Challenge!! So welcome to all the new. 'Challengers', welcome back to all the returning ones and keep on going to all the regulars!

    SW 184. 24 Sept

    May 1st - 154.4
    Sunday 05/06 153.8
    Sunday 05/13 153.8
    Sunday 05/20. 151.4.
    Sunday 05/27 153.8
    May 31st -
  • laneybird
    laneybird Posts: 532 Member
    Starting Weight: 312.8
    First day of Keto : May 4th

    May 1: 286.4
    Sunday 5/6: 285.4 (-1.0)
    Sunday 5/13: 282.6 (-2.8)
    Sunday 5/20: 281.4 (-1.2)
    Sunday 5/27: 277.2 (-4.2!!!)
    Thursday 5/31:

    Personal Goal (weight) by Jun 1: 275 *I may reach it, yay!!!*

    I decided to begin IF (16:8) this past week and I am hooked! The only day I did not was yesterday and that was due to a family breakfast at 8:00am. I wasn't sure if it would be feasible for me to wait until around noon to eat since I go to the gym at 4:30am, however so far so good. I do keep some almonds on hand in case I am just starving, however those same almonds are still tucked away in my lunch tote.

    I want to think everyone for being so supportive and inspiring to everyone. While I may not post very often, I do read posts. I joined some Keto groups on FB and while I love getting ideas and seeing peoples successes, people can be awful. I am glad this group is encouraging and can give advice with being the hard core "Keto police". Best of luck to everyone on getting closer to their goals this month and from here on out!
  • stormywxs288
    stormywxs288 Posts: 811 Member
    @NikkiJRM, @rae1388 and @KnitOrMiss, Thanks again for your support and advice. I value your opinions and I totally agree with your sensible informed approaches to keto. However, being relatively new to keto (4 months), I was really wanting to see how I would react to an extended fast. My carb-fest gave me an excuse to try it. Now extended fasting is out of my system and I’m ready to try the rolling pin therapy Nikki posted.

    Warning this is not a recommendation or an endorsement for extended fasting. In my experiment of one I wanted to try an extended fast of 48 hours for a variety of reasons. I won’t bore you with my feeble-minded reasoning, but I will say this is the likely the first and last time I will try this experiment.

    Despite gaining over 5 pounds from carb binging earlier this week, my 48-hour fasting resulted in net loss of 1.4 pounds this week. However, the fasting experiment does not end here. The real question is, can I resume my steady moderate keto habits and behaviors after such an extreme experiment?

    To me the real magic of keto has been appetite control. Eating fat has enabled me to implement intermittent fasting for almost 4 months now. I’m now very comfortable with an 18/6 fasting/eating cycle. My 48-hour fast helped me recover from a carb binging weekend. But, I’m not sure it was worth risking the comfortable 18/6 routine that has worked so well for me the last four months.

    Bottom line is I’m back on a keto track that has helped lose 47.6 pounds this year. I’m inching closer to my initial 2018 MFP goal of losing 50 pounds. Looks like June will be my month. Bring it!

    4ItHOXb.jpg4ItHm8.png
  • eggfooyamyam
    eggfooyamyam Posts: 196 Member
    Still feeling good about my progress but I miss the weeks of 2lb+ losses. My NSV this week is that after a bout of food poisoning in which I ate crackers and boiled potatoes, I got right back on track without any delay. I also inspired a friend of mine to do Keto. She is on week 8 and has turned her health around and remedied issues she thought were age-related. I think we've all been surprised and amazed at how our bodies have become our ally again. Many grateful and gooey feelings for Keto and this inspiring group of folks!!

    Highest - 195'ish
    2/28 - 183.5

    Tues. May 1st - 166.8
    Sunday May 6th - 167.2 (+.4)
    Sunday May 13th - 165 (-2.2)
    Sunday May 20th - 163 (-2.0)
    Sunday May 27th - 161.8 (-1.2)
    Wed. May 30th
  • kpk54
    kpk54 Posts: 4,474 Member
    stormywxs288 wrote: »
    @NikkiJRM, @rae1388 and @KnitOrMiss, Thanks again for your support and advice. I value your opinions and I totally agree with your sensible informed approaches to keto. However, being relatively new to keto (4 months), I was really wanting to see how I would react to an extended fast. My carb-fest gave me an excuse to try it. Now extended fasting is out of my system and I’m ready to try the rolling pin therapy Nikki posted.

    Warning this is not a recommendation or an endorsement for extended fasting. In my experiment of one I wanted to try an extended fast of 48 hours for a variety of reasons. I won’t bore you with my feeble-minded reasoning, but I will say this is the likely the first and last time I will try this experiment.

    Despite gaining over 5 pounds from carb binging earlier this week, my 48-hour fasting resulted in net loss of 1.4 pounds this week. However, the fasting experiment does not end here. The real question is, can I resume my steady moderate keto habits and behaviors after such an extreme experiment?

    To me the real magic of keto has been appetite control. Eating fat has enabled me to implement intermittent fasting for almost 4 months now. I’m now very comfortable with an 18/6 fasting/eating cycle. My 48-hour fast helped me recover from a carb binging weekend. But, I’m not sure it was worth risking the comfortable 18/6 routine that has worked so well for me the last four months.

    Bottom line is I’m back on a keto track that has helped lose 47.6 pounds this year. I’m inching closer to my initial 2018 MFP goal of losing 50 pounds. Looks like June will be my month. Bring it!

    4ItHOXb.jpg4ItHm8.png

    I appreciate your candor. I too eat high fat for satiety. I've had a few years of maintenance to test fat/protein and it is fat for me.

    In regards to fasting, it is not something I choose to do as a routine though I understand the benefits of it to others. That said, my satiety from how I eat regularly does enable me to not be "grazing" aka snacking or mindlessly eating all day when I pay attention to hunger versus boredom (or whatever the eating trigger-it varies).

    There are days I eat only 2 meals a day (a third "meal" would be my daily decaf with half and half thus not fasting). There are days I eat only one meal a day. It all depends on hunger and pre-occupation with daily tasks at hand. I've communicated about the 1 time I did the "43 hour sympathy fast" with my husband who had a routine colonoscopy scheduled. I was surprised at how easy it was to not eat and it caused no harm. Nevertheless, feel very strongly against using extended fasting as a remedy for a period of overeating. As an "old woman", I went through a several month period of binge-restrict. It was something I had never done before but it left such a negative impact on me that it is one of those things I am ever aware of for myself. There is value in learning moderation, control, awareness, etc.

    Severe on-going restriction and I do not mesh well. ;)
  • lisaloumn2
    lisaloumn2 Posts: 203 Member
    4/19 starting weight: 189.6

    May 1: 181.6
    Sunday 5/6: 182.6
    Sunday 5/13: 179.8
    Sunday 5/20: 179.2
    Sunday 5/27: 177.6 - planning my 10lb pedicure reward
    Thursday 5/31:
    Personal Goal (weight) by Aug 24th: 160
  • mznik114
    mznik114 Posts: 82 Member
    January 1(SW): 265.4

    Sunday 5/6: 239.6 (+0.6)
    Sunday 5/13: 237.9 (-1.7)
    Sunday 5/20: 238.6 (+0.7)
    Sunday 5/27: 237.4 (-1.2)
  • stormywxs288
    stormywxs288 Posts: 811 Member
    edited May 2018
    [/quote] kpk54 Wrote: ......................................... Nevertheless, feel very strongly against using extended fasting as a remedy for a period of overeating........................................ [/quote]

    I couldn’t agree more with your thoughts on extended fasting! I especially concur with your belief that using extended fasting to remedy an over eating period is a bad solution. I’m sure there are many magical mystical benefits for extended fasting. But for me the negatives out-weigh the positives. Here’s what has worked/not worked in my experiences with extended fasting:

    What doesn’t work for me: I’ve discovered I’m really good at the fasting part. After a 36 and a 48 hour experiment, I’m confident I could fast for even longer. The fasting was easy for me. What is not easy is the after-fast. I have uncontrollable cravings for DAYS after long fasts. Raging Cravings have been the downfall of every unsuccessful diet change I’ve attempted over my last 40+ years of fighting with weight control.

    What does work for me: I’m learning more about keto every day. I’m getting closer each day to finding the keto formula that works best for me. I’ve become very comfortable with a 18/6 two meal a day fasting/eating schedule. I’ve also wickered in exercise, sleep and even recreation that meshes well with my new keto lifestyle. I’m approaching 5 months of keto.

    What I think makes keto work for me is the appetite control eating fat gives me. Staying in ketosis allows me to fast 18 hours every night and at least 4 hours between meals. And I never have cravings when I maintain that schedule day to day.

    For me, my experiments with extended fasting have come to an end. It is nice to know the limitations and boundaries of fasting but I’m going to stick with what works for me.



  • kpk54
    kpk54 Posts: 4,474 Member
    NikkiJRM wrote: »
    PeaceQT18 wrote: »
    Ok so since I am at 181, and I am REALLY Aiming for 2 pounds a week, that would be...
    40 grams of fat, 20 grams of carbs and 40 grams of protein???

    I’m so sorry but I’m really confused here. I heard all the grams should add up to 100???

    The % is going to add up to 100, not the grams. For a 2lb a week loss, eat minimum 140g Protein, 20g carbs, and 40g fat. How active you are, and other factors may determine how much you lose.

    Wow! Is this how/what you eat @NikkiJRM? I plugged in some stuff I usually eat and though I didn't play with it long I came up with about 20 ounces of lean meat/fish (skinless boneless chicken breast, London broil and rainbow trout), 6 ounce of broccoli, a salad I eat with a half serving of dressing. It was about 1000 calories and the macros were very close to the 20C, 40F and 140 protein you are suggesting. The low carb is not the problem but rather all the protein with so little fat.

    What do you eat besides very lean meat to be so high in protein and low in fat? Protein powder? 0 fat Greek yogurt? I'm off to a barbecue but will maybe play with it a bit and see what else I can come up with. I'm quite curious!
  • NikkiJRM
    NikkiJRM Posts: 328 Member
    kpk54 wrote: »
    NikkiJRM wrote: »
    PeaceQT18 wrote: »
    Ok so since I am at 181, and I am REALLY Aiming for 2 pounds a week, that would be...
    40 grams of fat, 20 grams of carbs and 40 grams of protein???

    I’m so sorry but I’m really confused here. I heard all the grams should add up to 100???

    The % is going to add up to 100, not the grams. For a 2lb a week loss, eat minimum 140g Protein, 20g carbs, and 40g fat. How active you are, and other factors may determine how much you lose.

    Wow! Is this how/what you eat @NikkiJRM? I plugged in some stuff I usually eat and though I didn't play with it long I came up with about 20 ounces of lean meat/fish (skinless boneless chicken breast, London broil and rainbow trout), 6 ounce of broccoli, a salad I eat with a half serving of dressing. It was about 1000 calories and the macros were very close to the 20C, 40F and 140 protein you are suggesting. The low carb is not the problem but rather all the protein with so little fat.

    What do you eat besides very lean meat to be so high in protein and low in fat? Protein powder? 0 fat Greek yogurt? I'm off to a barbecue but will maybe play with it a bit and see what else I can come up with. I'm quite curious!

    @kpk54 Not me. I was just going based off of the other post. I try to eat around 100g protein a day minimum. We always have cottage cheese and homemade greek yogurt in the fridge. I do eat a lot of fish and chicken. Actually, most days like today I have chicken and fish/seafood twice. The days I eat beef or pork my calories are higher. I don't eat low fat often. Just when I want to reset. I am no longer aiming for a 2lb a week loss so my calorie deficit is less than before plus I get some form of exercise most days. Truth be told I stopped logging weeks ago. Lately I'm just eating what I know I should when I feel hungry.

    I've had LCLF days where I had around lean 130g protein and my calories were around 700-800, however I wouldn't do it long term. I love cheese, bacon and mayo too much to torture myself like that.
  • eggfooyamyam
    eggfooyamyam Posts: 196 Member
    Oh god, I fell off the wagon tonight. can't say why - just wanted to, and I did. Maybe it's a post-food poisoning delayed reaction. Yeah, I'm gonna go with that!
  • kpk54
    kpk54 Posts: 4,474 Member
    NikkiJRM wrote: »
    kpk54 wrote: »
    NikkiJRM wrote: »
    PeaceQT18 wrote: »
    Ok so since I am at 181, and I am REALLY Aiming for 2 pounds a week, that would be...
    40 grams of fat, 20 grams of carbs and 40 grams of protein???

    I’m so sorry but I’m really confused here. I heard all the grams should add up to 100???

    The % is going to add up to 100, not the grams. For a 2lb a week loss, eat minimum 140g Protein, 20g carbs, and 40g fat. How active you are, and other factors may determine how much you lose.

    Wow! Is this how/what you eat @NikkiJRM? I plugged in some stuff I usually eat and though I didn't play with it long I came up with about 20 ounces of lean meat/fish (skinless boneless chicken breast, London broil and rainbow trout), 6 ounce of broccoli, a salad I eat with a half serving of dressing. It was about 1000 calories and the macros were very close to the 20C, 40F and 140 protein you are suggesting. The low carb is not the problem but rather all the protein with so little fat.

    What do you eat besides very lean meat to be so high in protein and low in fat? Protein powder? 0 fat Greek yogurt? I'm off to a barbecue but will maybe play with it a bit and see what else I can come up with. I'm quite curious!

    @kpk54 Not me. I was just going based off of the other post. I try to eat around 100g protein a day minimum. We always have cottage cheese and homemade greek yogurt in the fridge. I do eat a lot of fish and chicken. Actually, most days like today I have chicken and fish/seafood twice. The days I eat beef or pork my calories are higher. I don't eat low fat often. Just when I want to reset. I am no longer aiming for a 2lb a week loss so my calorie deficit is less than before plus I get some form of exercise most days. Truth be told I stopped logging weeks ago. Lately I'm just eating what I know I should when I feel hungry.

    I've had LCLF days where I had around lean 130g protein and my calories were around 700-800, however I wouldn't do it long term. I love cheese, bacon and mayo too much to torture myself like that.

    Oh, OK. The way your response to her was worded I thought you were actually recommending and suggesting she eat 20 carbs, 140 grams of protein and 40 grams of fat daily to lose 2 pounds per week. There are so many food options I can't imagine that restriction of both calories and fat.

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