Dad Bod, Keto Bod, High Protein Bod

Sir_GetchaRepsUp
Sir_GetchaRepsUp Posts: 10 Member
edited January 9 in Getting Started
(PROOF PHOTOS BELOW)
I’ve lost 60 pounds of fat and gained back 10 pounds in decomposition. My method was going into ketosis ( keto diet ) for roughly 8 months. Only took me 4 months to shed most of my belly fat when merging with intermittent fasting 3 days a week and walking/running 10,000 steps plus everyday. Once my endurance was good I slowly introduced weight training.This prepped me for my post keto diet plan to something more sustainable long term. Which is now a high protein and low fat diet. For exercise I’d walk 30 minutes followed by either push day, pull day, leg day then rest. I now fast only one 24 hour day a week or every two weeks for maintenance. As far as eating I eat 3 high protein wholesome meals a day with a protein shake or healthy snack in between. Any questions please ask and give me a follow 🤙🏾

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Replies

  • yirara
    yirara Posts: 9,948 Member
    Amazing results! You look fab!

    Just as a note so that people don't start doing the wrong thing: Keto does nothing for weightloss, neither does intermittent fasting unless it stops you eating too much. the only thing that works is eating less calories than your body needs. If TO lost weight for 8 months then he had a daily calorie deficit of roughly 900 calories, which is rather extreme for someone not really overweight. If he lost the weight faster then his calorie deficit was even bigger. For the average person this probably means a lot of loss of lean muscle and the potential to binge.
  • Sir_GetchaRepsUp
    Sir_GetchaRepsUp Posts: 10 Member
    Noted! I’ve begun this journey early 2023 and still a student of the game. I understand your knowledge of keto and intermittent fasting. To correct myself in keto you are consuming a very low amount of carbs which will make the fat in your body the priority fuel source. In my eating window I ate a lot but it was wholesome fats or healthy fatty snacks like macadamia nuts, avacado, boiled eggs etc. the big thing is you need to get active ( at least accumulating 10,000 steps by the end of the day ) and get proper rest. Otherwise you’ll be playing the game on hard mode. 🙏🏾
  • neanderthin
    neanderthin Posts: 10,226 Member
    edited January 9
    Good job and excellent results, I've been low carb/keto for over a dozen years. I just want to give you a little advice.

    When body fat gets low, and yours is getting there, your going to need a fuel source for your basic energy needs which are primarily carbohydrates or dietary fat and when those are low and are deemed inefficient the body will convert protein into ATP by a process of deamination, carboxylation and glucose synthesis called gluconeogenesis. It also generates more waste products, such as urea and carbon dioxide, than using carbs or fats for fuel. It also depletes the body’s protein reserves, which can lead to muscle loss, organ damage, and impaired immune function. Gluconeogenesis is a costly and inefficient process for your purposes imo.

    Yeah, very low fat in conjunction with low body fat isn't something I would recommend and I would sacrifice a little of that dietary protein your consuming for a little more fat. Fat isn't going to make you fat in this scenario and probably help protect some of that muscle mass you obviously are working hard to keep or increase. Cheers :)
  • mtaratoot
    mtaratoot Posts: 14,288 Member
    Sir_GetchaRepsUp wrote: »
    Noted! I’ve begun this journey early 2023 and still a student of the game. I understand your knowledge of keto and intermittent fasting. To correct myself in keto you are consuming a very low amount of carbs which will make the fat in your body the priority fuel source. In my eating window I ate a lot but it was wholesome fats or healthy fatty snacks like macadamia nuts, avacado, boiled eggs etc. the big thing is you need to get active ( at least accumulating 10,000 steps by the end of the day ) and get proper rest. Otherwise you’ll be playing the game on hard mode. 🙏🏾

    I have never done any Atkins style diet, but I think the part in bold isn't quite right. When your body goes into ketosis, it is able to get energy from DIETARY fat rather than carbohydrate. It does not mean that your body prioritizes using stored fat. The thing that makes your body oxidize stored fat is being in a caloric deficit. Some people find it easier to be in caloric deficit without feeling hungry when they use a low-carb approach like Atkins or Keto.

    There are several folks here who are much more knowledgeable about this and will correct this statement if it is incorrect.
  • yirara
    yirara Posts: 9,948 Member
    edited January 9
    mtaratoot wrote: »
    Sir_GetchaRepsUp wrote: »
    Noted! I’ve begun this journey early 2023 and still a student of the game. I understand your knowledge of keto and intermittent fasting. To correct myself in keto you are consuming a very low amount of carbs which will make the fat in your body the priority fuel source. In my eating window I ate a lot but it was wholesome fats or healthy fatty snacks like macadamia nuts, avacado, boiled eggs etc. the big thing is you need to get active ( at least accumulating 10,000 steps by the end of the day ) and get proper rest. Otherwise you’ll be playing the game on hard mode. 🙏🏾

    I have never done any Atkins style diet, but I think the part in bold isn't quite right. When your body goes into ketosis, it is able to get energy from DIETARY fat rather than carbohydrate. It does not mean that your body prioritizes using stored fat. The thing that makes your body oxidize stored fat is being in a caloric deficit. Some people find it easier to be in caloric deficit without feeling hungry when they use a low-carb approach like Atkins or Keto.

    There are several folks here who are much more knowledgeable about this and will correct this statement if it is incorrect.

    Yeah, this. Sure, in the end with less glycogen stored in muscles more energy will come from fatty acids, but it doesn't mean weightloss will be faster. If you deplete gylcogen stores and eat more calories than needed then the stores get refilled and all other bodily functions do their thing, and the surplus is stored as bodyfat. Same if you eat more dietary fat. Stores get refilled with what's available and needed, bodily functions use some energy and the remainder (which might be more) gets stored as bodyfat for later.
  • neanderthin
    neanderthin Posts: 10,226 Member
    yirara wrote: »
    mtaratoot wrote: »
    Sir_GetchaRepsUp wrote: »
    Noted! I’ve begun this journey early 2023 and still a student of the game. I understand your knowledge of keto and intermittent fasting. To correct myself in keto you are consuming a very low amount of carbs which will make the fat in your body the priority fuel source. In my eating window I ate a lot but it was wholesome fats or healthy fatty snacks like macadamia nuts, avacado, boiled eggs etc. the big thing is you need to get active ( at least accumulating 10,000 steps by the end of the day ) and get proper rest. Otherwise you’ll be playing the game on hard mode. 🙏🏾

    I have never done any Atkins style diet, but I think the part in bold isn't quite right. When your body goes into ketosis, it is able to get energy from DIETARY fat rather than carbohydrate. It does not mean that your body prioritizes using stored fat. The thing that makes your body oxidize stored fat is being in a caloric deficit. Some people find it easier to be in caloric deficit without feeling hungry when they use a low-carb approach like Atkins or Keto.

    There are several folks here who are much more knowledgeable about this and will correct this statement if it is incorrect.

    Yeah, this. Sure, in the end with less glycogen stored in muscles more energy will come from fatty acids, but it doesn't mean weightloss will be faster. If you deplete gylcogen stores and eat more calories than needed then the stores get refilled and all other bodily functions do their thing, and the surplus is stored as bodyfat. Same if you eat more dietary fat. Stores get refilled with what's available and needed, bodily functions use some energy and the remainder (which might be more) gets stored as bodyfat for later.

    Yeah, no. The body will use adipose tissue to maintain normal bodily function. During the course of a normal day the body goes through different metabolic states and during the postabsorptive state, basically between meals where glycogen and lipolysis (fatty acids) happens, which is somewhat dependent on how long we have between meals and during sleep which is still within a 24 hour time frame, a day basically. Whether we actually have less adipose after a 24 hour time frame is dependent on excess energy expenditure.
  • mtaratoot
    mtaratoot Posts: 14,288 Member
    @yirara and @neanderthin

    Thanks for confirming what I thought, and especially thanks for actually describing the biochemical pathways involved.

    All that aside, @Sir_GetchaRepsUp - that's an amazing transformation.

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