Is keto the way to go? I am obviously overeating
imihran
Posts: 23 Member
He guys, I am a beginner lifter…( long time home body weight exerciser ) was 250 lbs 3 years ago… dropped to 170 at some point by strictly dieting and counting calories…
Now present:
Been going to the golds gym for almost 1.5 weeks. 31 year old Male at 192 lbs and 5f.10 inches. My waist size is 36inches. I am following the 5x5 strong lifts app.
So 1.5 weeks ago, I finally decided to get a gym membership and do proper weight training.
Here are my stats (excluding the barbell ) as of today:
Squat 75lb
Bench 60lb
BB Row 80lb
OH Press 40lb
Deadlift 115lb
I think the barbells are 40 lbs. though I am not sure.
I go to the gym and lift 4 times a week. Basically (25-30 mins roundtrip walking ) to the gym every other day. I do not do rest 2 day weekends.
My caloric intake is 2800-3000 calories a day (protein at 165g, carbs at 413g, and fats at 110g). If I am relatively below this amount I feel like I am going to drop dead on the floor and not function. My head hurts, I cannot concentrate at work and generally become a jerk. A physically weak jerk.
In the process of the 1.5 weeks I gained 188-192 roughly 4 ish pounds. Which means I am overeating. I do feel that my belt is a tiny bit tighter then before.
I tried 1 day to do 2500 calories and that day was not fun at all. After I came home I literally had to lie down and took everything in my willpower not to go and murder the fridge and eat the door. I felt horrible because I also could not play with my 3 year old daughter.
My daily diet consists of the following:
Before going to the Gym: 2 packs of Quakers oatmeal - 380 Calories
After Gym: Protein shake , 2 eggs , 2 slices of bread, spinach – 538 calories
Lunch 1 2 and 3 – home made chilly and brown rice and veggies – 1,457 calories (measured exactly)( I eat this 3 times small portions 485 calories each)
Snacks – milk chocolate almonds – 320 calories
Apples – 110 calories.
I know I need to cut calories in order to lose fat and would have to probably not add weight to my lifts.
https://www.reddit.com/r/ketogains/comments/2t3trt/thank_you_stronglifts_making_gains_on_keto/
From the above post the guy basically went on keto diet lost weight and became strong. I want to basically do the same thing. So here is my question:
If I change my macros to :
-protein at 164g
-carbs at 50g
-rest fats.
While maintaining 2800-3000 calories… am I going to lose fat and still be bale to increase my lifts… or because I eat so little carbs I am going to drop dead on the gym floor?
If not a good idea what would you recommend ?
Any feedback is appreciated.
Now present:
Been going to the golds gym for almost 1.5 weeks. 31 year old Male at 192 lbs and 5f.10 inches. My waist size is 36inches. I am following the 5x5 strong lifts app.
So 1.5 weeks ago, I finally decided to get a gym membership and do proper weight training.
Here are my stats (excluding the barbell ) as of today:
Squat 75lb
Bench 60lb
BB Row 80lb
OH Press 40lb
Deadlift 115lb
I think the barbells are 40 lbs. though I am not sure.
I go to the gym and lift 4 times a week. Basically (25-30 mins roundtrip walking ) to the gym every other day. I do not do rest 2 day weekends.
My caloric intake is 2800-3000 calories a day (protein at 165g, carbs at 413g, and fats at 110g). If I am relatively below this amount I feel like I am going to drop dead on the floor and not function. My head hurts, I cannot concentrate at work and generally become a jerk. A physically weak jerk.
In the process of the 1.5 weeks I gained 188-192 roughly 4 ish pounds. Which means I am overeating. I do feel that my belt is a tiny bit tighter then before.
I tried 1 day to do 2500 calories and that day was not fun at all. After I came home I literally had to lie down and took everything in my willpower not to go and murder the fridge and eat the door. I felt horrible because I also could not play with my 3 year old daughter.
My daily diet consists of the following:
Before going to the Gym: 2 packs of Quakers oatmeal - 380 Calories
After Gym: Protein shake , 2 eggs , 2 slices of bread, spinach – 538 calories
Lunch 1 2 and 3 – home made chilly and brown rice and veggies – 1,457 calories (measured exactly)( I eat this 3 times small portions 485 calories each)
Snacks – milk chocolate almonds – 320 calories
Apples – 110 calories.
I know I need to cut calories in order to lose fat and would have to probably not add weight to my lifts.
https://www.reddit.com/r/ketogains/comments/2t3trt/thank_you_stronglifts_making_gains_on_keto/
From the above post the guy basically went on keto diet lost weight and became strong. I want to basically do the same thing. So here is my question:
If I change my macros to :
-protein at 164g
-carbs at 50g
-rest fats.
While maintaining 2800-3000 calories… am I going to lose fat and still be bale to increase my lifts… or because I eat so little carbs I am going to drop dead on the gym floor?
If not a good idea what would you recommend ?
Any feedback is appreciated.
1
Replies
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Eat at maintenance and lift. At your weight and as a beginner lifter there's no need to diet. An initial weight gain is normal due to water weight. Wait it out and keep lifting.8
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My suggestion would be to give it a few more weeks and see where you are before changing anything. If you just started a program, it is likely that you are seeing water weight gain. And if you increased your carbs recently, you may see water weight gain there as well.
4 lbs is well within a normal daily fluctuation, exercise or not, so I would recommend sticking with it for a few weeks and reassessing. 1.5 weeks is not long enough to give you proper data on whether or not it is working.5 -
Definitely don't give up on lifting, I agree with the above poster. Recomp will be achieved by eating at maintenance (so you won't be losing a ton of energy either) while also incorporating weight lifting and even some cardio! You'll see "newbie gains" muscle wise and will lose fat as well, which will keep you motivated for going to the gym.5
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Your calorie total seems a bit high for cutting if you are trying to get back to 170. For reference, I'm 5'10 185 and eating 1900 to 2100 calories total per day. I'm aiming for 175. That is for a 500 cal deficit so 1 lb per week of loss. My maintain cals would be 2300 to 2500. I lift 5 days a week, do some yoga, and walk at least 3 miles per day. I would eat 2800 to 3000 cals if I were trying to put on weight. Where did you come up with your calorie total? Did MFP create it? or a TDEE calculator. Some people do better with keto fat and protein and it satiates their hunger. Not for me. I'm more satisfied with a high fiber more of non sugary carbs diet. Lots of beans, lentils, vegetables like squash and sweet potatoes keep me full.
edit : I also eat a ton of raw vegetables and some fruits for snacks through out the day. They are really low in calorie total so I can eat an obnoxious amount of them everyday and still keep my calorie total low. You don't need high protein to build strength. Carbs will give you more energy to build strength with your lifts. Protein is more for muscle growth and retaining muscle when cutting, but I think its over stated how valuable it is. I think carbs are just as important in building muscle. My macros are usually 40 carbs, 30 fat, 30 protein. I'm making gains in strength while cutting weight.1 -
mutantspicy wrote: »Your calorie total seems a bit high for cutting if you are trying to get back to 170. For reference, I'm 5'10 185 and eating 1900 to 2100 calories total per day. I'm aiming for 175. That is for a 500 cal deficit so 1 lb per week of loss. My maintain cals would be 2300 to 2500. I lift 5 days a week, do some yoga, and walk at least 3 miles per day. I would eat 2800 to 3000 cals if I were trying to put on weight. Where did you come up with your calorie total? Did MFP create it? or a TDEE calculator. Some people do better with keto fat and protein and it satiates their hunger. Not for me. I'm more satisfied with a high fiber more of non sugary carbs diet. Lots of beans, lentils, vegetables like squash and sweet potatoes keep me full.
edit : I also eat a ton of raw vegetables and some fruits for snacks through out the day. They are really low in calorie total so I can eat an obnoxious amount of them everyday and still keep my calorie total low. You don't need high protein to build strength. Carbs will give you more energy to build strength with your lifts. Protein is more for muscle growth and retaining muscle when cutting, but I think its over stated how valuable it is. I think carbs are just as important in building muscle. My macros are usually 40 carbs, 30 fat, 30 protein. I'm making gains in strength while cutting weight.
I got the calorie amount from reading the guid from the strong lifts app. It made sense to me because if I eat 2800 calories I feel fine at the end of the day. But if I eat less then 2500 I feel like crap. I also eat crap ton of veggies .1 -
Switching to keto could slow your progress a bit, especially in the first few weeks (or months) while becoming fat adapted. It takes at least 2-3 weeks before the body starts getting really good at using fat for your primary fuel. It takes some a couple of months. During that time, some report mild weakness, a greater need for a warm up, and a bit less kick. It isn't a huge difference but athletes often notice it. Beginners may not.
Switching to keto also increases the need for sodium to be replaced, which you lose along with glycogen and when less insulin causes your kidneys to excrete more sodium. Most need at least 3000 to 5000 mg of sodium (2300 mg sodium = 1 tsp salt). If you don't get enough your performance will noticeably suffer as you possibly experience greater fatigue, headaches, moodiness, nausea, BM issues, muscle weakness, aches and spasms. If you get enough sodium it can be completely avoided. Then you just need to deal with the milder fat adaptation stage's symptoms.
I love keto. I think it is a very healthy diet and helps mist with appetite suppression, but it is not always ideal for gains. Starting lifting and a dietary change like this is a lot to change at once. If you are interested, look into ketogains and possibly CKD and TKD. And be patient with it.
Good luck.1 -
mutantspicy wrote: »Your calorie total seems a bit high for cutting if you are trying to get back to 170. For reference, I'm 5'10 185 and eating 1900 to 2100 calories total per day. I'm aiming for 175. That is for a 500 cal deficit so 1 lb per week of loss. My maintain cals would be 2300 to 2500. I lift 5 days a week, do some yoga, and walk at least 3 miles per day. I would eat 2800 to 3000 cals if I were trying to put on weight. Where did you come up with your calorie total? Did MFP create it? or a TDEE calculator. Some people do better with keto fat and protein and it satiates their hunger. Not for me. I'm more satisfied with a high fiber more of non sugary carbs diet. Lots of beans, lentils, vegetables like squash and sweet potatoes keep me full.
edit : I also eat a ton of raw vegetables and some fruits for snacks through out the day. They are really low in calorie total so I can eat an obnoxious amount of them everyday and still keep my calorie total low. You don't need high protein to build strength. Carbs will give you more energy to build strength with your lifts. Protein is more for muscle growth and retaining muscle when cutting, but I think its over stated how valuable it is. I think carbs are just as important in building muscle. My macros are usually 40 carbs, 30 fat, 30 protein. I'm making gains in strength while cutting weight.
I got the calorie amount from reading the guid from the strong lifts app. It made sense to me because if I eat 2800 calories I feel fine at the end of the day. But if I eat less then 2500 I feel like crap. I also eat crap ton of veggies .
Have you tried inputting your info into the MFP app? Its a very valuable tool. There are also TDEE calculators out there you can use. I would suggest using a BMR/TDEE calculator of some type to figure out what you should be eating. You maybe a person who is on his feet all day which might give a higher total than most, but based on your size 2800 seems really really high.0 -
… am I going to lose fat and still be bale to increase my lifts… or because I eat so little carbs I am going to drop dead on the gym floor?
If not a good idea what would you recommend ?
Any feedback is appreciated.
From Alan Aragon (a respected, evidence-based trainer/researcher):
3 -
mutantspicy wrote: »mutantspicy wrote: »Your calorie total seems a bit high for cutting if you are trying to get back to 170. For reference, I'm 5'10 185 and eating 1900 to 2100 calories total per day. I'm aiming for 175. That is for a 500 cal deficit so 1 lb per week of loss. My maintain cals would be 2300 to 2500. I lift 5 days a week, do some yoga, and walk at least 3 miles per day. I would eat 2800 to 3000 cals if I were trying to put on weight. Where did you come up with your calorie total? Did MFP create it? or a TDEE calculator. Some people do better with keto fat and protein and it satiates their hunger. Not for me. I'm more satisfied with a high fiber more of non sugary carbs diet. Lots of beans, lentils, vegetables like squash and sweet potatoes keep me full.
edit : I also eat a ton of raw vegetables and some fruits for snacks through out the day. They are really low in calorie total so I can eat an obnoxious amount of them everyday and still keep my calorie total low. You don't need high protein to build strength. Carbs will give you more energy to build strength with your lifts. Protein is more for muscle growth and retaining muscle when cutting, but I think its over stated how valuable it is. I think carbs are just as important in building muscle. My macros are usually 40 carbs, 30 fat, 30 protein. I'm making gains in strength while cutting weight.
I got the calorie amount from reading the guid from the strong lifts app. It made sense to me because if I eat 2800 calories I feel fine at the end of the day. But if I eat less then 2500 I feel like crap. I also eat crap ton of veggies .
Have you tried inputting your info into the MFP app? Its a very valuable tool. There are also TDEE calculators out there you can use. I would suggest using a BMR/TDEE calculator of some type to figure out what you should be eating. You maybe a person who is on his feet all day which might give a higher total than most, but based on your size 2800 seems really really high.
Yes, i use MFP to track my macros: in fact if you click on my name you should be able to see my food diary. I forgot to mention but since I walk to the gym my daily Fitbit steps are at 10000+.
I used TDEE calc and the total calorie that was given to me to lose weight was under 2500... that why I got worried that i am overeating and made this post to get you guys to help me figure this out.
0 -
How does one measure if the weight training is intense or not?0 -
mutantspicy wrote: »mutantspicy wrote: »Your calorie total seems a bit high for cutting if you are trying to get back to 170. For reference, I'm 5'10 185 and eating 1900 to 2100 calories total per day. I'm aiming for 175. That is for a 500 cal deficit so 1 lb per week of loss. My maintain cals would be 2300 to 2500. I lift 5 days a week, do some yoga, and walk at least 3 miles per day. I would eat 2800 to 3000 cals if I were trying to put on weight. Where did you come up with your calorie total? Did MFP create it? or a TDEE calculator. Some people do better with keto fat and protein and it satiates their hunger. Not for me. I'm more satisfied with a high fiber more of non sugary carbs diet. Lots of beans, lentils, vegetables like squash and sweet potatoes keep me full.
edit : I also eat a ton of raw vegetables and some fruits for snacks through out the day. They are really low in calorie total so I can eat an obnoxious amount of them everyday and still keep my calorie total low. You don't need high protein to build strength. Carbs will give you more energy to build strength with your lifts. Protein is more for muscle growth and retaining muscle when cutting, but I think its over stated how valuable it is. I think carbs are just as important in building muscle. My macros are usually 40 carbs, 30 fat, 30 protein. I'm making gains in strength while cutting weight.
I got the calorie amount from reading the guid from the strong lifts app. It made sense to me because if I eat 2800 calories I feel fine at the end of the day. But if I eat less then 2500 I feel like crap. I also eat crap ton of veggies .
Have you tried inputting your info into the MFP app? Its a very valuable tool. There are also TDEE calculators out there you can use. I would suggest using a BMR/TDEE calculator of some type to figure out what you should be eating. You maybe a person who is on his feet all day which might give a higher total than most, but based on your size 2800 seems really really high.
Yes, i use MFP to track my macros: in fact if you click on my name you should be able to see my food diary. I forgot to mention but since I walk to the gym my daily Fitbit steps are at 10000+.
I used TDEE calc and the total calorie that was given to me to lose weight was under 2500... that why I got worried that i am overeating and made this post to get you guys to help me figure this out.
I usually step over 15000 except on saturdays and lift 5 days per week for about an hour, and like I said my cal total never goes over 2100, but I'm cutting to get to 10% bf. 2500 is what I would use for maintainance totals. That's why I said something, we're very close in size. I think you are eating too much. If you want to make strength gains but not get bigger I would do as some of the others suggested maintain and build strength. But from what I can see you should be eating closer to 2300 to 2500 cals for that. Also looking what you listed, perhaps you are trying to eat too much of the same thing, maybe you need add some variety.2 -
Switching to keto could slow your progress a bit, especially in the first few weeks (or months) while becoming fat adapted. It takes at least 2-3 weeks before the body starts getting really good at using fat for your primary fuel. It takes some a couple of months. During that time, some report mild weakness, a greater need for a warm up, and a bit less kick. It isn't a huge difference but athletes often notice it. Beginners may not.
Switching to keto also increases the need for sodium to be replaced, which you lose along with glycogen and when less insulin causes your kidneys to excrete more sodium. Most need at least 3000 to 5000 mg of sodium (2300 mg sodium = 1 tsp salt). If you don't get enough your performance will noticeably suffer as you possibly experience greater fatigue, headaches, moodiness, nausea, BM issues, muscle weakness, aches and spasms. If you get enough sodium it can be completely avoided. Then you just need to deal with the milder fat adaptation stage's symptoms.
I love keto. I think it is a very healthy diet and helps mist with appetite suppression, but it is not always ideal for gains. Starting lifting and a dietary change like this is a lot to change at once. If you are interested, look into ketogains and possibly CKD and TKD. And be patient with it.
Good luck.
Ok. this sounds like a serious commitment. I worry that my lifting progress might take an unwanted break. if I decide to switch.3 -
How does one measure if the weight training is intense or not?
If you are trying build strength that means you are pushing the most weight you can for the 3 to 6 reps that you do. Every lift you make should be intense, like eyeball popping intense. That why it takes so long, because you lift as much as possible to near failure. And then wait until you can do it again. If you are doing strong lifts with the proper commitment then you are doing intense weight lifting.1 -
mutantspicy wrote: »mutantspicy wrote: »mutantspicy wrote: »Your calorie total seems a bit high for cutting if you are trying to get back to 170. For reference, I'm 5'10 185 and eating 1900 to 2100 calories total per day. I'm aiming for 175. That is for a 500 cal deficit so 1 lb per week of loss. My maintain cals would be 2300 to 2500. I lift 5 days a week, do some yoga, and walk at least 3 miles per day. I would eat 2800 to 3000 cals if I were trying to put on weight. Where did you come up with your calorie total? Did MFP create it? or a TDEE calculator. Some people do better with keto fat and protein and it satiates their hunger. Not for me. I'm more satisfied with a high fiber more of non sugary carbs diet. Lots of beans, lentils, vegetables like squash and sweet potatoes keep me full.
edit : I also eat a ton of raw vegetables and some fruits for snacks through out the day. They are really low in calorie total so I can eat an obnoxious amount of them everyday and still keep my calorie total low. You don't need high protein to build strength. Carbs will give you more energy to build strength with your lifts. Protein is more for muscle growth and retaining muscle when cutting, but I think its over stated how valuable it is. I think carbs are just as important in building muscle. My macros are usually 40 carbs, 30 fat, 30 protein. I'm making gains in strength while cutting weight.
I got the calorie amount from reading the guid from the strong lifts app. It made sense to me because if I eat 2800 calories I feel fine at the end of the day. But if I eat less then 2500 I feel like crap. I also eat crap ton of veggies .
Have you tried inputting your info into the MFP app? Its a very valuable tool. There are also TDEE calculators out there you can use. I would suggest using a BMR/TDEE calculator of some type to figure out what you should be eating. You maybe a person who is on his feet all day which might give a higher total than most, but based on your size 2800 seems really really high.
Yes, i use MFP to track my macros: in fact if you click on my name you should be able to see my food diary. I forgot to mention but since I walk to the gym my daily Fitbit steps are at 10000+.
I used TDEE calc and the total calorie that was given to me to lose weight was under 2500... that why I got worried that i am overeating and made this post to get you guys to help me figure this out.
I usually step over 15000 except on saturdays and lift 5 days per week for about an hour, and like I said my cal total never goes over 2100, but I'm cutting to get to 10% bf. 2500 is what I would use for maintainance totals. That's why I said something, we're very close in size. I think you are eating too much. If you want to make strength gains but not get bigger I would do as some of the others suggested maintain and build strength. But from what I can see you should be eating closer to 2300 to 2500 cals for that. Also looking what you listed, perhaps you are trying to eat too much of the same thing, maybe you need add some variety.
Yeh. I completely agree that I need to eat 2500 for maintenance. It is torture tho. I could add variaty to my diet. but i dont hate the food i eat. i actually love it very much !1 -
mutantspicy wrote: »
How does one measure if the weight training is intense or not?
If you are trying build strength that means you are pushing the most weight you can for the 3 to 6 reps that you do. Every lift you make should be intense, like eyeball popping intense. That why it takes so long, because you lift as much as possible to near failure. And then wait until you can do it again. If you are doing strong lifts with the proper commitment then you are doing intense weight lifting.
Yeh. But i just started (1.5 weeks ) i do feel like i can push another additional 30 lbs on all of my lifts if i wanted to but the app guide told me to start smaller and add 5 lbs every workout.0 -
mutantspicy wrote: »
How does one measure if the weight training is intense or not?
If you are trying build strength that means you are pushing the most weight you can for the 3 to 6 reps that you do. Every lift you make should be intense, like eyeball popping intense. That why it takes so long, because you lift as much as possible to near failure. And then wait until you can do it again. If you are doing strong lifts with the proper commitment then you are doing intense weight lifting.
Yeh. But i just started (1.5 weeks ) i do feel like i can push another additional 30 lbs on all of my lifts if i wanted to but the app guide told me to start smaller and add 5 lbs every workout.
Give it a few weeks. Think in the long term rather than the present.1 -
Well good luck man. I wish you the best. I have the exact opposite problem I used to drink really heavily. Then when I cut it back and starting paying attention to my diet, I realized I wasn't eating enough actual food and was drinking most of my calories. It took me nearly six months to get the point where I could eat 1900 cals of food.
The only reason I said to add variety, is that you maybe missing some micronutrients. If you are eating the same chili 3 times a day you're mostly getting the vitamins in that chili. Maybe you are low on Iron or some other vitamin like D or something. Anyway its something to look into. If you feel sick or have headaches it sounds like you maybe missing something.1 -
If you're focus is to lose weight and lean out, then cut back on calories, thats a no brainer. Its really impossible to lift enough to compensate for overeating.Cut back 500 calories a day from what you are eating for two weeks and if you don't see weight loss and or leaning out, cut another 500 and try that for two to four weeks. Its actually not rocket science. When you start to see results you are at the right place. If you start losing too fast, you can add a couple hundred back on but I don't see that happen too often. Focus on getting enough protein and keep carbs at under 100. No junk food at all and no alcohol. I agree, carbs should be mostly from veggies and maybe oatmeal, easy on fruit. You wont pass out if you eat a few hundred calories less. Your body is adjusting and so a few days of lower energy is no big deal, it will even out. and yes you can be eating the right amount of calories and still put on a few pounds of water weight especially if you are using creatine. If you are worried about it, get your body fat checked and track that as well as getting someone to help you track your measurements. The scale is only part of the equasion9
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caliallie2 wrote: »Focus on getting enough protein and keep carbs at under 100.
Why keep carbs under 100?1 -
mutantspicy wrote: »Well good luck man. I wish you the best. I have the exact opposite problem I used to drink really heavily. Then when I cut it back and starting paying attention to my diet, I realized I wasn't eating enough actual food and was drinking most of my calories. It took me nearly six months to get the point where I could eat 1900 cals of food.
The only reason I said to add variety, is that you maybe missing some micronutrients. If you are eating the same chili 3 times a day you're mostly getting the vitamins in that chili. Maybe you are low on Iron or some other vitamin like D or something. Anyway its something to look into. If you feel sick or have headaches it sounds like you maybe missing something.
Yeh the only thing I am missing is calcium. Headache goes away if I hit 2800. Anyway thanks for the feedback man. I am going try to do another 2500 day and see how it goes.0 -
caliallie2 wrote: »If you're focus is to lose weight and lean out, then cut back on calories, thats a no brainer. Its really impossible to lift enough to compensate for overeating.Cut back 500 calories a day from what you are eating for two weeks and if you don't see weight loss and or leaning out, cut another 500 and try that for two to four weeks. Its actually not rocket science. When you start to see results you are at the right place. If you start losing too fast, you can add a couple hundred back on but I don't see that happen too often. Focus on getting enough protein and keep carbs at under 100. No junk food at all and no alcohol. I agree, carbs should be mostly from veggies and maybe oatmeal, easy on fruit. You wont pass out if you eat a few hundred calories less. Your body is adjusting and so a few days of lower energy is no big deal, it will even out. and yes you can be eating the right amount of calories and still put on a few pounds of water weight especially if you are using creatine. If you are worried about it, get your body fat checked and track that as well as getting someone to help you track your measurements. The scale is only part of the equasion
Ok. That's what I used to do when I did not lift and it worked perfectly. Now that I am lifting.. I feel like even trying to meet 2500 calories is a living hell. But that is my maintenance level. What do you usually do to suppress hunger ?0 -
caliallie2 wrote: »If you're focus is to lose weight and lean out, then cut back on calories, thats a no brainer. Its really impossible to lift enough to compensate for overeating.Cut back 500 calories a day from what you are eating for two weeks and if you don't see weight loss and or leaning out, cut another 500 and try that for two to four weeks. Its actually not rocket science. When you start to see results you are at the right place. If you start losing too fast, you can add a couple hundred back on but I don't see that happen too often. Focus on getting enough protein and keep carbs at under 100. No junk food at all and no alcohol. I agree, carbs should be mostly from veggies and maybe oatmeal, easy on fruit. You wont pass out if you eat a few hundred calories less. Your body is adjusting and so a few days of lower energy is no big deal, it will even out. and yes you can be eating the right amount of calories and still put on a few pounds of water weight especially if you are using creatine. If you are worried about it, get your body fat checked and track that as well as getting someone to help you track your measurements. The scale is only part of the equasion
Ok. That's what I used to do when I did not lift and it worked perfectly. Now that I am lifting.. I feel like even trying to meet 2500 calories is a living hell. But that is my maintenance level. What do you usually do to suppress hunger ?
There's no way that 2500 is your maintenance level if you're talking TDEE. It's higher than that.1 -
Switching to keto could slow your progress a bit, especially in the first few weeks (or months) while becoming fat adapted. It takes at least 2-3 weeks before the body starts getting really good at using fat for your primary fuel. It takes some a couple of months. During that time, some report mild weakness, a greater need for a warm up, and a bit less kick. It isn't a huge difference but athletes often notice it. Beginners may not.
Switching to keto also increases the need for sodium to be replaced, which you lose along with glycogen and when less insulin causes your kidneys to excrete more sodium. Most need at least 3000 to 5000 mg of sodium (2300 mg sodium = 1 tsp salt). If you don't get enough your performance will noticeably suffer as you possibly experience greater fatigue, headaches, moodiness, nausea, BM issues, muscle weakness, aches and spasms. If you get enough sodium it can be completely avoided. Then you just need to deal with the milder fat adaptation stage's symptoms.
I love keto. I think it is a very healthy diet and helps mist with appetite suppression, but it is not always ideal for gains. Starting lifting and a dietary change like this is a lot to change at once. If you are interested, look into ketogains and possibly CKD and TKD. And be patient with it.
Good luck.
Ok. this sounds like a serious commitment. I worry that my lifting progress might take an unwanted break. if I decide to switch.
It might require break. I've seen both sides among low carbers: some dial back their exercise for a month or so, but then other notice no difference or even an increase in energy (more common for endurance).
I never noticed an energy dip, and found I had increased energy pretty quickly, but I'm not an athlete any more.
And if you have a headache, that's e electrolyte imbalance. Swallow a tsp of salt over a couple of hours and it will probably be fixed. If it works, keep doing it, or take a bit less over time. I've been keto a few years and I still eat a half teaspoon of salt on most days.0 -
You've been lifting for a week and a half. Your body is retaining water to repair your muscles. That's why weight loss isn't showing up on the scale. Be patient and keep doing what you're doing.8
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First of all I am sure we can all compliment you, you have the basics and fundamentals figured out which is the hardest part (calorie counting, macro tracking, disciple, etc) , Congratulations!! Now you just need to fine tune for what works for you.
I recommend your protein be closer to 1g/lb of body weight, and cut back on carbs to compensate. Your calories is too high for now as well, I recommend 2200-2500, again I would lose carbs. Add a 30 minutes HIIT session a few times a week after you lift. Most importantly, keep lifting and enjoy your newbie gains while you can!
Ketosis diets work for a lot of people, it didn’t work for me and I tried several times. I lacked energy and did not feel it was a diet I could do for the long haul. The massive weight loss in ketosis comes from water weight loss which you could also get by hitting the treadmill on max incline for 1.5 hours.....and hunger suppression which you also get with a lot of protein! Again it’s about what works for you.
Good luck!4 -
quiksylver296 wrote: »You've been lifting for a week and a half. Your body is retaining water to repair your muscles. That's why weight loss isn't showing up on the scale. Be patient and keep doing what you're doing.
I’m going to toss another vote in the “give it time before you make any changes” hat. Even if you’re someone whose weight has been very predictable so far, starting a new workout program can cause water retention and weight gain.
Personally, I think keto sounds like a lot of work for questionable gains. Certainly some people swear by it, but I don’t think it’s a magic bullet. Good luck either way!5 -
Another vote for give it some time to even out with a new routine
I disagree that your 28-3000 cal is too high...5’3” female, 162 and I maintain on 28-3000 and even gotten up to maintaining on 3300...4
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