A post about myself and my stats

bobb94135

Hi I'm Marty, and I currently weight 240lbs 6'1" and my current goal w myfitnesspal is to drop down to 185lbs. I have been chubby and tons of fun all my life and I've always dreamed about not being considered obese.

I have been on the keto diet and have been slightly enjoying my time, I have totally avoided to the keto flu so far because I take bcaa's from my whey protein that I have. I am also pretty active I try to walk 4 miles per day with my dogs and have a pretty workout lifting plan that I struggle to get through because it takes so long. Recently since thanksgiving I have been backsliding on the amount of carbs I've been eating, I have totally binged and eaten over my 44g limit of carbs per day, which is lowkey a lot considering I try to be pretty active.

SO here is my current stack that gets me through the day, keep in mind that I am trying to maintain a D1 athlete body that I used to have when I was playing lacrosse for Sonoma State.

Supplements:

• Creatine monohydrate - 5g (I'm not super stacking this because I consume a lot of meats)
• Fish Oil
• Magnesium
• Ashwaganda
• Turmeric

I was fortunate to have the money to be able to purchase a years worth of MFP Premium
my macros:

• Carbs - 44g - 5%
• Fat - 229g - 65%
• Protein - 237g - 29%

My biggest issue so far is that my carb intake is a lot lower than usual, so does that mean I am currently in Ketosis? What is the best way to know if I am, also I readjusted MFP so that it doesn't add more calories based on how much I am working out.... For the past week I have been 10 - 25g over on carbs..

baconslave

Yes, if you are below 50g carbs (without any partially digested sugar alcohols and other hidden carbs) for long enough, and you don't have any metabolic diseases, you should be in ketosis within a few days of sustaining that carb intake. That's all it takes; low enough carbs long enough, and then the body will start burning ketones for fuel.

Protein is an essential range to prioritize preserving muscle mass and/or building muscle depending on your goals. And fat is a lever. More fat if you maintain, less if you are trying to create a calorie deficit so you can lose weight. So your macros are looking fine. If you aren't on medically therapeutic keto then you only really need to be concerned that your carbs are low enough, you get enough protein and fill the rest with fat. Exact macros are fun to track for some but really unnecessary.

The best way to tell if you are in ketosis is a blood or breath test. That's expensive. Just monitor your carb level and be consistent. Biology will do its thing.

Most people can usually tell b/c they get non-scale benefits like improved energy and stamina, better mood, or reduced inflammation. What will get and keep you out of keto flu is maintaining proper electrolyte balance, because that is exactly what keto flu is, an imbalance of electrolyte levels caused by the body beginning to flush your ketones and extra water that was once stored with glycogen. Sodium, potassium, and mag tend to go with it, so once you make sure your sodium is topped up, it will preserve the others.

Hope there's some helpful in there with all the blabber.