70 days / 20 lbs till New Year's Day challenge

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    Day 4

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat *
    *Measurement errors in fat and muscle mass are expected to be +-2%. The trend will average out over time.

    Yesterday I had a leg day at the gym and also did some core (abs, back) training. I don't expect a lot more water to go into the muscles after today. After 3 days of workouts and very low carb intake (<20 /day) I have achieved ketosis and don't feel hungry anymore, which is nice. I try to stay in the 110-130 g protein and below the 100g of fat range per day. If anyone wants to follow my macros feel free to add me.

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    Time for a morning workout :)
  • autumnblade75
    autumnblade75 Posts: 1,660 Member
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    <20 carbs, 130 protein, and 100 grams of fat adds up to a maximum of 1200 calories. For a male, that's still VLCD territory. Minimum recommended is 1500. This isn't safe or smart.
  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited October 2018
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    Yeah I went right through these targets the last couple of days though. Since I am not very strict about the calories and worked out quite a hard I averaged about 1900 the past three days.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    autumnblade75 wrote: »
    <20 carbs, 130 protein, and 100 grams of fat adds up to a maximum of 1200 calories. For a male, that's still VLCD territory. Minimum recommended is 1500. This isn't safe or smart.

    This thread has been shut down once for promoting unsafe weight loss, so....
  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited October 2018
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    @TavistockToad : The target has already been reduced to 20 lbs to be within the community rules of 2 lbs / week. If you have nothing positive to contribute please leave my thread alone. I'll stick with posting numbers and pictures so that you don't have anything to complain about. Thanks.

    @autumnblade75 : I appreciate your feedback. Nothing to worry about though. I eat a lot of greens, healthy oils and nutritious foods. I don't want to go a lot higher with the protein because too much protein is not particularly good for the kidneys. If you want to lose fat on a ketogenic diet at one point (>100g of fat / day) there just isn't a lot of advantage in adding another 50, 100 or 150g of fats in the diet since for the body it just doesn't make a big difference if it uses my body fat or the external fat. The body definitely needs fat, but if you focus on the healthy fats (avocado, native olive oil, organic coconut oil, walnut oil, flaxseed oil etc.) it doesn't need hundreds of grams per day to work perfectly.
  • autumnblade75
    autumnblade75 Posts: 1,660 Member
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    Oh, hey. I don't know you well enough to worry about your organs and muscle mass. I'll be sad if you get the thread locked again before we reach the end of this journey and then you can't show us the results.

    If you're eating 1900 calories instead of the 1200 you're advocating, all you need to do is adjust your goals up to your actual consumption level, and then everyone can feel just a little uneasy and remind you that it's a marathon and not a sprint - you didn't gain the weight overnight, so why should it come back off so quickly, you know, all that jazz. I'm a little queasy picturing you just drinking straight olive oil to get the calories in, since the protein is bad for your kidneys, and carbs are the devil... But, that's none of my business.
  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    ok
  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    Day 5

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14 % fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited October 2018
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    Day 6

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14 % fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8 % fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited October 2018
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    Day 7

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14 % fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8 % fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6 % fat

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  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    I'm so glad I still get notifications for this thread... :laugh:
  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    Day 8

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14 % fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8 % fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6 % fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2 % fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    Day 9

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14% fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8% fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6% fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2% fat
    Day 9: 191.6 lbs / 157.0 lbs muscle / 13.9% fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    Day 10

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14% fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8% fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6% fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2% fat
    Day 9: 191.6 lbs / 157.0 lbs muscle / 13.9% fat
    Day 10: 194.2 lbs / 160.0 lbs muscle / 13.2% fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited November 2018
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    Day 11

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14% fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8% fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6% fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2% fat
    Day 9: 191.6 lbs / 157.0 lbs muscle / 13.9% fat
    Day 10: 194.2 lbs / 160.0 lbs muscle / 13.2% fat
    Day 11: 192.0 lbs / 159.0 lbs muscle / 12.9% fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited November 2018
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    Day 12

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14% fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8% fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6% fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2% fat
    Day 9: 191.6 lbs / 157.0 lbs muscle / 13.9% fat
    Day 10: 194.2 lbs / 160.0 lbs muscle / 13.2% fat
    Day 11: 192.0 lbs / 159.0 lbs muscle / 12.9% fat
    Day 12: 189.6 lbs / 155.6 lbs muscle / 13.8% fat

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    Average macros of the first 11 days of eating:
    1983 calories / day
    10.7% carbs, 62% fat, 27.3% protein
    This was a good start, but with some carb cheats in between. Worst days: 179g, 133g, 70g of carbs / day.. otherwise I was usually at and average of around 25+-15g of carbs / day -> I would say that I was in ketosis about 70-80% of the time.

    I will try to be more strict with the carbs so that it is really keto most of the time. Next weight target is 185 lbs and 157 lbs muscle.
  • lowcarbmale
    lowcarbmale Posts: 145 Member
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    Day 13

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14% fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8% fat
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6% fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2% fat
    Day 9: 191.6 lbs / 157.0 lbs muscle / 13.9% fat
    Day 10: 194.2 lbs / 160.0 lbs muscle / 13.2% fat
    Day 11: 192.0 lbs / 159.0 lbs muscle / 12.9% fat
    Day 12: 189.6 lbs / 155.6 lbs muscle / 13.8% fat
    Day 13: 190.2 lbs / 156.0 lbs muscle / 13.9% fat

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  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited November 2018
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    Day 14

    Day 1: 195.5 lbs / 156.6 lbs muscle /16% fat
    Day 2: 195.6 lbs / 159.4 lbs muscle /14.3% fat
    Day 3: 194.4 lbs / 156.2 lbs muscle / 15.5% fat
    Day 4: 195.6 lbs / 160.6 lbs muscle / 13.8% fat
    Day 5: 194.6 lbs / 159.9 lbs muscle / 14% fat
    Day 6: 195.5 lbs / 159.0 lbs muscle / 14.8% fat (workout-free day)
    Day 7: 193.2 lbs / 155.2 lbs muscle / 15.6% fat
    Day 8: 192.2 lbs / 156.6 lbs muscle / 14.2% fat
    Day 9: 191.6 lbs / 157.0 lbs muscle / 13.9% fat
    Day 10: 194.2 lbs / 160.0 lbs muscle / 13.2% fat
    Day 11: 192.0 lbs / 159.0 lbs muscle / 12.9% fat
    Day 12: 189.6 lbs / 155.6 lbs muscle / 13.8% fat
    Day 13: 190.2 lbs / 156.0 lbs muscle / 13.9% fat (workout-free day)
    Day 14: 189.0 lbs / 154.2 lbs muscle / 14.2% fat

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    I always take pictures completely unpumped after getting up in the morning and without flexing.

    This is what it would already look like when flexing the abs a little bit.
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  • lowcarbmale
    lowcarbmale Posts: 145 Member
    edited November 2018
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    I've switched to logging my data privately. I might post and update every once in a while or when the challenge is completed.
  • autumnblade75
    autumnblade75 Posts: 1,660 Member
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    lowcarbmale wrote: »
    I've switched to logging my data privately. I might post and update every once in a while or when the challenge is completed.

    I just want you to know that I had noticed you missed a few days - I was going to wait for the New Year to bump the thread and ask how it turned out. Still looking forward to that.

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