Back to keto
Thorbjornn
Posts: 329 Member
I've done keto a few times over the years but I guess I was never serious about it, though I thought I was. I am insulin resistant (metabolic syndrome) and probably non-celiac gluten intolerant. I lost 30 lbs on Weight Watchers 3 years ago, but I couldn't stick to that... not enough to eat. I lost a lot of muscle doing high intensity workouts instead of my regular weight lifting. My goal is to keep as much muscle as possible, which I've worked hard for. I'm also hypothyroid for which I take 150 mcg levothyroxine (T4) and 25 mcg liothyronione (T3).
I'm 5'5", 36% bf, 225 lbs. My goal is 175 lbs (for starters) and 15-16% bf. I'm not a bodybuilder, just a fat guy (size 42 pants, goal 34-36) who weight trains. In my food goals here my macros are set to 1900 cals, 48 g carbs, 127 g fat, 143 g protein. I figure it will take about a year to lose the 50 lbs.
Tips, comments, questions, criticisms, advice... all is appreciated.
Oh and btw... I hate vegs, but I choke them down, mostly through mixed green salads.
I'm 5'5", 36% bf, 225 lbs. My goal is 175 lbs (for starters) and 15-16% bf. I'm not a bodybuilder, just a fat guy (size 42 pants, goal 34-36) who weight trains. In my food goals here my macros are set to 1900 cals, 48 g carbs, 127 g fat, 143 g protein. I figure it will take about a year to lose the 50 lbs.
Tips, comments, questions, criticisms, advice... all is appreciated.
Oh and btw... I hate vegs, but I choke them down, mostly through mixed green salads.
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Welcome! I wish you the best in your new healthy journey.0
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Thanks.
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If you hate veggies, there are a few carnivores around here who would be happy to welcome you to their clan.
Those numbers look good to me. Highly ketogenic, adequate protein, reasonable calorie deficit. Should be very muscle sparing, and you'll even gain muscle with the weight training and those macros.
Only advice: ensure you get extra sodium and adjust your calories as your hunger drops. No need to meet your fat macro goal -- use that for calorie adjustment and meeting hunger.0 -
My SO started on May 17 at 6' tall, 286 pounds, age 52. I don't know what his body fat% was. Today he is at 248 pounds. So in 7 weeks, he has dropped 38 pounds. He aimed for 20g carbs/day which he stuck to closely for about 4 weeks though now he is getting a bit more I think. He started out wearing 40 or 42 pants, now he is down to size 38 and 4 notches on the belt.
You can do it!0 -
Welcome! Loved the explanation of your name in the other thread, btw ... similar beliefs here...
The only thing I would say aside from what is said above is that during the first few weeks, don't restrict your calories. Stick to those macros, but eat extra fat/protein whenever you're needing to push through carb withdrawal or just downright hungry.
Your body needs to the extra calories to convert your body's metabolism back to burning fats - and fixing that same metabolism, plus it eases transition if you tell yourself you can't have that (insert carb heavy food here), but you can have 3 more slices of bacon (or insert favorite keto food here).... Definitely focus on sodium and electrolytes to minimize the carb flu effect.
Best of luck!
EDITED TO ADD: Oh, and since you're IR like me, I'd recommend finding a very low glycemic impact sweetener (Sweet Leaf is the only one I've heard that's considered clean) or avoiding all sweet stuff for the 4 week duration if you can to break any sweets cravings.0 -
If you hate veggies, there are a few carnivores around here who would be happy to welcome you to their clan.
Those numbers look good to me. Highly ketogenic, adequate protein, reasonable calorie deficit. Should be very muscle sparing, and you'll even gain muscle with the weight training and those macros.
Only advice: ensure you get extra sodium and adjust your calories as your hunger drops. No need to meet your fat macro goal -- use that for calorie adjustment and meeting hunger.
I am definitely a carnivore! I never knew about the sodium until recently. In the past when I did keto I didn't get keto flu, brain fog or dragon breath. It may be because I love genoa salami. But when I tried a couple of months ago, I felt like crap and fell off. We keep Goya chicken bouillon at home.
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KnitOrMiss wrote: »Welcome! Loved the explanation of your name in the other thread, btw ... similar beliefs here...
The only thing I would say aside from what is said above is that during the first few weeks, don't restrict your calories. Stick to those macros, but eat extra fat/protein whenever you're needing to push through carb withdrawal or just downright hungry.
Your body needs to the extra calories to convert your body's metabolism back to burning fats - and fixing that same metabolism, plus it eases transition if you tell yourself you can't have that (insert carb heavy food here), but you can have 3 more slices of bacon (or insert favorite keto food here).... Definitely focus on sodium and electrolytes to minimize the carb flu effect.
Best of luck!
EDITED TO ADD: Oh, and since you're IR like me, I'd recommend finding a very low glycemic impact sweetener (Sweet Leaf is the only one I've heard that's considered clean) or avoiding all sweet stuff for the 4 week duration if you can to break any sweets cravings.
At /r/keto I am Thorsmadr (Thor's man) because Thorbjorn and variations are already taken. We're like *kitten*... all over.
I'm poorly prepared today, so I'm a little hungry now even after lunch. That was just a roast chicken quarter (breast and wing) and a small salad with mixed greens, tomatoes, cukes, etc. I won't find anything keto friendly here (at work) so I'll wait until I get home.
I probably use far too much Equal and Splenda. I won't even mention how much out of embarrassment. I really should learn to take coffee without it. I used to drink it black, no sweetener, milk or cream.0 -
Sounds pretty much like my story. I'm an inch shorter, but my heaviest was just above your weight. I actually started around 205-210 lbs, but I was around 230 or higher for a long time. Took me less than a year, eating around 1,900 calories a day (yes, this sounds a LOT like my story). I'm not insulin-resistant, as far as I know, and I don't have any medical issues. So, it may take you the year you expect.
In any case, it can be done. I am one of the carnivores around here (meat only, no plants except coffee and spices). I didn't lose most of the weight that way though. I just did keto (mostly carnivore but with some veggies) for the majority of the time I lost the weight. Feel free to friend me. Sounds like we're on a similar road.0 -
My SO started on May 17 at 6' tall, 286 pounds, age 52. I don't know what his body fat% was. Today he is at 248 pounds. So in 7 weeks, he has dropped 38 pounds. He aimed for 20g carbs/day which he stuck to closely for about 4 weeks though now he is getting a bit more I think. He started out wearing 40 or 42 pants, now he is down to size 38 and 4 notches on the belt.
You can do it!
Congratulations to him! I'll be 58 next week. I will be very happy to break a 40 waist and get back into my 38s. Yes, I have 3 sets... 42, 40, 38. I was in 38s for a time, trying to get down to 36 but we see how that went. I know it gets harder as we get older, but it's not impossible. Unfortunately because of my hypothyroidism and IR it's a bit harder. You'd think I'd learn, but actually I do have a slight learning deficiency. 
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Thorbjornn wrote: »My SO started on May 17 at 6' tall, 286 pounds, age 52. I don't know what his body fat% was. Today he is at 248 pounds. So in 7 weeks, he has dropped 38 pounds. He aimed for 20g carbs/day which he stuck to closely for about 4 weeks though now he is getting a bit more I think. He started out wearing 40 or 42 pants, now he is down to size 38 and 4 notches on the belt.
You can do it!
Congratulations to him! I'll be 58 next week. I will be very happy to break a 40 waist and get back into my 38s. Yes, I have 3 sets... 42, 40, 38. I was in 38s for a time, trying to get down to 36 but we see how that went. I know it gets harder as we get older, but it's not impossible. Unfortunately because of my hypothyroidism and IR it's a bit harder. You'd think I'd learn, but actually I do have a slight learning deficiency.
Is your thyroid well managed with medication? Just curious, as I also that hypothyroidism and IR, and a host of other issues, too... I had to add a supplement to get symptom relief even though my blood work improved.0 -
KnitOrMiss wrote: »Is your thyroid well managed with medication? Just curious, as I also that hypothyroidism and IR, and a host of other issues, too... I had to add a supplement to get symptom relief even though my blood work improved.
Yes, I take 150 mcg of levothyroxine (T4) and 25 mcg of liothyronine (T3). I'm due for bloodwork soon.
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Hi. I seem to have very similar medical issues and hate veggies too. I only eat lettuces and celery and not necessarily every day. You'll be fine. I second the recommendation to start off eating meat and fat whenever you are hungry so you do not feel deprived or listless. I would also recommend cutting out the fake sugars because they often have the same effect as real sugar on our insulin levels. I cannot exercise right now because of medical issues but in the past strength training and HIIT worked really well for me to feel (and look) good. It'll get you those skinny slacks sooner than you think.0
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I've heard the warnings about artificial sweeteners tricking the body into thinking it's real sugar. I just got a small coffee with Half & Half, no sweetener, and it's not bad. Like anything it probably takes time to adapt. I do cardio - treadmill and outdoor walking - just for fitness. I used to run and bike ride but herniated and collapsing discs in my neck and lumbar, and some arthritis in my hip rule that out. Actually I don't walk outdoors very much anymore, because if I get 2 miles into it and my hip or back acts up, I'm screwed. At least I can stop the treadmill. Last year I tried to do the C25K and even bought new running shoes. It wasn't until I saw the orthopedic surgeon who told me what's going on that I realized that's why I couldn't run!0
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Thorbjornn wrote: »I've heard the warnings about artificial sweeteners tricking the body into thinking it's real sugar. I just got a small coffee with Half & Half, no sweetener, and it's not bad. Like anything it probably takes time to adapt. I do cardio - treadmill and outdoor walking - just for fitness. I used to run and bike ride but herniated and collapsing discs in my neck and lumbar, and some arthritis in my hip rule that out. Actually I don't walk outdoors very much anymore, because if I get 2 miles into it and my hip or back acts up, I'm screwed. At least I can stop the treadmill. Last year I tried to do the C25K and even bought new running shoes. It wasn't until I saw the orthopedic surgeon who told me what's going on that I realized that's why I couldn't run!
Remember to take it easy on the exercise until you're adapted - the first few weeks you'll have no endurance while your metabolism changes, it can trigger major carb cravings, and can actually slow your adaption process...0 -
You don't have to tell me twice! I don't expect very much of myself in the weight room in the coming days or weeks. 0
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Totally agree with Knit. Adapting from carbs to fats takes a lot out of your body. It really kicked my butt for a full month. Exercise would have totally burned me out. Give your body the opportunity to use its energy healing and converting 1st, and then when you feel stable again hit the gym hard!
Good luck - hope you have a smooth transition 0 -
Thanks Coconutty. Are you at the bb.com Keto forum? I hang out there but rarely say anything. Over there I'm Minotaur (goal was to become half man half beast). I have a post from a few months ago when I tried starting keto again (it was a failure to launch
) and keto flu. 0 -
Hey @Thorbjornn - Ahuh, over at BB.com im 'Coconutsy'. Theyre nowhere as near as helpful over there as here though imo. This is my spiritual keto family
Keto flu is the worst. I suffered like hell for a solid month. Really glad i stuck with it now though. Im a bit of a perfectionist and actually doing better on keto than i was seeing - im just impatient and wanted rapid, momentous changes like when i 1st started losing weight again, but im realising that the closer you get to your goal, the slower & harder the process is, but now ive tightened my calories up and started lifting heavy again i feel like Keto can get me where i need to go.
How's it going lately? Have you got through the keto flu?
Just 1 little thing - remember to go for HWC in your tea/coffee instead of half n half. Less carby.0
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