Stalled
madisons_mummy
Posts: 169 Member
Ok I realise 1 week is not really that long, but it has been super frustrating going a whole week and not loosing a thing, and this morning I was up 200grams. Yeah weight fluctuates daily apparently (even though mine hadn't, had the exact same measurements for 6 days then the jump). Anyway, I wanted to lose another 4 kgs before I started weight training. Should I just start the weight training now?
I also realise my calories are quite low (1000-1200) but eating low carb I am very satisfied and sometimes even have to force myself to eat to get to 1000. I'm at a loss of what to do? Start weight training and up my calories to 1400 this week? Or stick to what had been working?
I've been LC for 7 weeks and I had lost 7kgs in 6 weeks before this stall.
I also realise my calories are quite low (1000-1200) but eating low carb I am very satisfied and sometimes even have to force myself to eat to get to 1000. I'm at a loss of what to do? Start weight training and up my calories to 1400 this week? Or stick to what had been working?
I've been LC for 7 weeks and I had lost 7kgs in 6 weeks before this stall.
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Replies
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I would make sure that you are taking enough fat. And this could be your body holding on to water and there will be a whoosh. I don't know too well about weight training and metabolism but a lot I read suggests low calories and weight training don't go too well together. I would start a little of you are feeling well and see how I feel. If you feel your energy is depleted, eat more on the days you train. Don't worry about the weight. It will come off if you are within your goals. Would be good to monitor your body fat, water etc. even if roughly.1
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I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
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I would make sure that you are taking enough fat. And this could be your body holding on to water and there will be a whoosh. I don't know too well about weight training and metabolism but a lot I read suggests low calories and weight training don't go too well together. I would start a little of you are feeling well and see how I feel. If you feel your energy is depleted, eat more on the days you train. Don't worry about the weight. It will come off if you are within your goals. Would be good to monitor your body fat, water etc. even if roughly.
I'm waiting on a new scale to arrive for body fat, muscle mass etc to watch any trends as I know they are not very accurate. Thank you
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I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help 0 -
I have done cardio and weight training 5 days a week since I have been Keto without problems (10 months now). When you exercise intensely, your weight will fluctuate a lot more, so be prepared to it going up as well as down. I tend to bounce around a stochastic of 2lbs, with a downward trend over time. So don't freak out if you go up a little now & again.
Keep at it. I am down 68lbs and over 20% body fat in 10 months to 130lbs / 21% body fat.3 -
madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!3 -
I think it's also a good idea to ask lifters about this. I would certainly be interested to know what they say. From what I understand, excess protein can also hinder weight-loss on a low-carb diet since extra protein will be turned into glycogen.madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
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I think it's also a good idea to ask lifters about this. I would certainly be interested to know what they say. From what I understand, excess protein can also hinder weight-loss on a low-carb diet since extra protein will be turned into glycogen.madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
True. I'm not sure what the upper protein number is for women, but I believe for men it is in excess of 200+g of protein per day.0 -
I'm not losing at the moment either. I have been exactly 92kg for 2 weeks, then yesterday I had like 2 slices of cheese over and above my calorie limit (I'm normally under) and this morning I'm 92.5kg. It does get frustrating.0
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I think it's also a good idea to ask lifters about this. I would certainly be interested to know what they say. From what I understand, excess protein can also hinder weight-loss on a low-carb diet since extra protein will be turned into glycogen.madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
True. I'm not sure what the upper protein number is for women, but I believe for men it is in excess of 200+g of protein per day.
Hmm. I seem to need to keep mine under around 120-130g/day, with not more than 30g at a time, in order to keep my blood glucose down. (A bit more with exercise.)
Oh, last time I checked, I was male.1 -
madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D0 -
I would suggest a whey shake with 2 tbsp of MCT oil 30-45 minutes before your workout and see if it helps you maintain your energy this is what I use for my HIIT treadmill and bike training and also my upper body band days. I finish these in the morning then have a good protein infusion of eggs with meat like sausage or bacon for breakfast it will give a nice infuse of protein for the body to use for repair and recovery before, during and after the workout.0
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I think it's also a good idea to ask lifters about this. I would certainly be interested to know what they say. From what I understand, excess protein can also hinder weight-loss on a low-carb diet since extra protein will be turned into glycogen.madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
True. I'm not sure what the upper protein number is for women, but I believe for men it is in excess of 200+g of protein per day.
Hmm. I seem to need to keep mine under around 120-130g/day, with not more than 30g at a time, in order to keep my blood glucose down. (A bit more with exercise.)
Oh, last time I checked, I was male.
Hmm, maybe a caveat about those with IR then. Maybe we can't go as high without BG going up? I've never tried going high. I have a hard enough time hitting 80g of protein because I am not a big meat eater. I should experiment some day....
Good point though. If one has a blood glucose meter, we can easily see how much protein is too much for our BG. The again, those who are lifting heavy might like the extra insulin since it is anabolic.
Bah. I need more caffeine. My brain isn't sorting this well right now.1 -
madisons_mummy wrote: »madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D
That could be low sodium. Are you supplementing 3000-5000mg of sodium per day? I had those symptoms about 2-4 weeks into the diet once my sodium finally got low enough.3 -
madisons_mummy wrote: »madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D
That could be low sodium. Are you supplementing 3000-5000mg of sodium per day? I had those symptoms about 2-4 weeks into the diet once my sodium finally got low enough.
No I haven't. I didn't even know it was an issue until reading a bit more on here. How do you supplement it without using broth? My sodium is generally between 750-1500 a day0 -
When I feel as such, I take a pinch of himalayan sea salt and have some water. Guess you can put it in your broth, too.madisons_mummy wrote: »madisons_mummy wrote: »madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D
That could be low sodium. Are you supplementing 3000-5000mg of sodium per day? I had those symptoms about 2-4 weeks into the diet once my sodium finally got low enough.
No I haven't. I didn't even know it was an issue until reading a bit more on here. How do you supplement it without using broth? My sodium is generally between 750-1500 a day
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madisons_mummy wrote: »
No I haven't. I didn't even know it was an issue until reading a bit more on here. How do you supplement it without using broth? My sodium is generally between 750-1500 a day
You can make your own keto-ade. A quarter teaspoon table salt (or sea salt) and a quarter teaspoon potassium chloride (the "fake" salt they sell for people with high blood pressure) in 16-20 oz. of water. Flavor it if you like with Mio drops, or a dash of lemon or lime juice and a few drops of stevia or other sweetener.1 -
madisons_mummy wrote: »madisons_mummy wrote: »madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D
That could be low sodium. Are you supplementing 3000-5000mg of sodium per day? I had those symptoms about 2-4 weeks into the diet once my sodium finally got low enough.
No I haven't. I didn't even know it was an issue until reading a bit more on here. How do you supplement it without using broth? My sodium is generally between 750-1500 a day
You can read about hydration & electrolytes in the "avoiding keto flu" section of the sticky Launchpad thread.1 -
madisons_mummy wrote: »madisons_mummy wrote: »madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D
That could be low sodium. Are you supplementing 3000-5000mg of sodium per day? I had those symptoms about 2-4 weeks into the diet once my sodium finally got low enough.
No I haven't. I didn't even know it was an issue until reading a bit more on here. How do you supplement it without using broth? My sodium is generally between 750-1500 a day
You can read about hydration & electrolytes in the "avoiding keto flu" section of the sticky Launchpad thread.
Thanks. I'll check it out now 0 -
madisons_mummy wrote: »madisons_mummy wrote: »madisons_mummy wrote: »madisons_mummy wrote: »I would say to start weight training. Unless you need to lose more weight to make weight training safer, there isn't any real reason to put off weight training, which is almost always beneficial to your health and shape in the long run.
Up your calories to 1400. Try to eat it if you are hungry - your hunger may go up with new activity. If you have a not hungry day, then eat 1000kcal, but otherwise you'll want to eat to fuel your workouts. Make sure you are getting above your minimum protein needs in particular. If not hungry, cut back on fats and carbs. Most of us have extra fat to burn anyways.
Take your measurements and some pictures before you start lifting. The scale will probably stall a bit when you start. Your muscles will be holding onto water to help them selves grow and repair themselves. You may be losing fat, and inches, but the scale may slow for a while. Pictures and measurements will come in handy for reassurance if that happens.
Congrats on your losses so far!
Thank you That sounds like a plan. I'm aiming for 140g protein (will need to have either protein bars or protein powder) 78g fat and 35g carbs. Which works out at 50%f 40%p 10%c do these macros look ok? Also I think I will weigh myself weekly instead of daily from now on. Thanks for your help
Sounds good. You are probably mostly fat adapted now so energy dips should not occur.
Your protein is pretty high. I'm not sure if you need that much unless you are lifting quite intensely. You would probably be fine with a protein level just above 80 or 90g, but going higher won't hurt. I don't know a lot about protein and lifting though - take my advice with a grain of salt.
Perhaps start a new thread about protein needs for ketosis for a new lifting program? There are a few serious lifters around here who may be more attracted to a thread title about lifting and protein needs rather than one about a stall.
Good luck!
Hmm, I'm already eating at approx 70-80g protein. This is definitely going to be trial and error. I'm also thinking 1400cal high protein on my lift days and what I'm doing now on none lift days and see how it goes. Rather than jump all in with higher cals and protein. The last 2 weeks I've been feeling like crap, headaches, a bit tired and really grouchy and it's not shark week lol.
I'll give this a go and report back in a few weeks =D
That could be low sodium. Are you supplementing 3000-5000mg of sodium per day? I had those symptoms about 2-4 weeks into the diet once my sodium finally got low enough.
No I haven't. I didn't even know it was an issue until reading a bit more on here. How do you supplement it without using broth? My sodium is generally between 750-1500 a day
You can read about hydration & electrolytes in the "avoiding keto flu" section of the sticky Launchpad thread.
Thanks. I'll check it out now
Better set aside a couple hours! It's a treasure trove of great info (thanks to @baconslave, who maintains it).1 -
My scales have finally shifted this morning! 68.1kgs. Muscles are a teeny bit sore from lifting but I'm on my feet all day at work so hopefully that helps. So happy!0
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