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@sardelsa yes definitely on progressive plan. Actually, NSV I was able to bench 40 lb dumbbells yesterday! I only got 1 good rep, but that is the first time I was able to do that. I eat about 1.2g per lb of LMM. Also following keto/low carb and KetoGains (keto diet for athletes basically). I think less focus on cardio is…
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@sardelsa no weight loss, just exchanged muscle for fat so my muscle decreased and fat % increased, lol.
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@kclewis416 I just found out what too much cardio does to a hardgainer like myself :neutral: so starting this week (today) I have cut back cardio to 2 sessions/week (sprint HIIT intervals) and I lift 5 days a week (3 days lower body and 2 days upper). You may want to consider slowly reverse dieting into maintenance cals.…
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Awesome!!! Glad to see some ladies in the same -ish boat! Feel free to add me as a friend! My diary is open to friends too. Cheers!
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Hi there! 29...5ft3 ~120 lbs...eating at maintenance for body recomp (build muscle/lose fat) slow and steady wins the race. Been doing low carb since week of Thanksgiving and official keto since Nov 27 2016. Loving the therapeutic benefits of keto as well as ability to shed BF% and maintain muscle better than any other way…
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I know it's not great but Russell Stovers makes SF chocolate covered marshmallow eggs. Sold as single servings. I had 2 the other day. So yummy, but def triggered my sugar monster and all the sugar alcohols had the "effect" they warn about. Lol.
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I have loose skin on my tummy from losing about 40 lbs. I do intermittent fasting and read that over time IF should help with getting rid of excess skin from cellular autophagy. I hope that works, but not holding my breath. Trying to build muscle and focus more on that and see how my stomach looks later on as recoming on…
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So I started recomping end of November. I also eat keto/low carb. Current weight is about 120 lbs, 20% BF, 63 inches tall eating around 2000 kcal...most days I hit around 1850-1950 kcal. Upper end on leg days, lower on smaller muscle group days. If I know a special occasion is happening I will "save" calories for that…
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Understood. So far so good in my situation. I know this diet is very situational.
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Def agree with watching electrolytes/sodium to make sure you don't bonk or feel cruddy. I am maintaining while eating keto since Nov and still keep carbs at or under 20g net and just fool with fat/protein
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Well lately I am experimenting with decreasing fat a bit and increasing protein to try to get my body to burning body fat for energy instead of just using dietary fat. I also lift heavy 5x a week so trying to help preserve/build muscle
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KetoMCT oil (experimenting to see which I like best) Magnesium (I take Natural Calm at night before bed) ZMA on occasion Potassium (workout hard and sweat a lot, take it a couple times a day to keep up with electrolytes) BCAA (branched chain amino acids) 1-2 times a day. Definitely at least 1 time for my morning fasted…
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I LOVE intermittent fasting. In my case not for weight loss, but for overall health and helping me with regulating my ghrelin/leptin and understanding true hunger and stopping eating when full. I know many folks who do really well with IF for weight loss as well. Just be careful as if you are already eating at a deficit…
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Yasss @KetoKaHee keep calm and keto on!!
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Yes!! and I think because I do Intermittent Fasting it's made it worse. The last 2 months I have gotten it a week early with bad PMS. The month before last it was early-ish. Grrrrrrrrr
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Yummy!!! I love keto! @KetoNaomi
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My maintenance is about 2000 kcal/day. Could be more if I didn't sit at a desk 8 hours a day lol. I lift 5x a week, do low intensity walking for about 30 min 3 times a week and do sprint HIIT intervals 2x a week. The low intensity walking is slow about 3.2 speed on treadmill and is just to get some movement in since I sit…
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I have read fat storage in arms can be a hormonal imbalance of sorts. Worth reading up on.
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I love this especially the tonsils because at first I thought I was crazy. I suffer from allergies pretty much year round and not only have I come off of taking Zyrtec, but my tonsils are not inflamed either. My skin cleared up, I have more steady-state energy. Adrenal fatigue no more. Never 'hangry', my moods are better…
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Maybe I need to give my body more time to adjust. While I train hard I do make time for rest and recovery and definitely am eating for my height/weight and energy level. I appreciate all of your input!
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Thank you! My BMI according to my doctor and my monthly BodPod results show me in normal range, but honestly anything is possible. I will read this article now!
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Possible, actually. I do sprint HIIT 2-3 days a week in the morning fasted. The other 2 days I do low intensity (just walking at a slower pace -- have a desk job so I like to move more to counter-act the sitting at a desk for 8 hours-thing) I have BPC about an hour or so later and then do not eat until lunch time. So I…
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I get bashed a lot for not wanting to eat the sugar/carb filled crap people bring to the office all the time. And I do intermittent fasting so the other day I also was told I am "starving" myself and that it's horrible to go 12 hours without food. While I do fast 16/8 I am also in tune with my body enough to know that when…
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I eat at maintenance calories ~2,000 kcal. 5% carb 25% protein and 70% fat. That is about 120 give/take grams of protein a day. I started at a more traditional keto diet level of protein and it was not enough. I lift heavy Mon-Fri and do light activity on my rest days. On rest days I taper down the calories a bit which…
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Yesterday: Morning: Coffee with ~100 kcal of HWC or combo of coconut oil and HWC Lunch: Meat and cheese...I really love the Fiorucci salami and mozz sticks. Post workout "snack" 2 TBSP almond butter (wanted a couple carbs bc it was an INTENSE leg day), caesar salad with turkey bacon and pepperoncinis. Evening: Keto-protein…
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OMG mind is now blown. Did not know there was such thing as a zero carb diet. I suck at eating veggies anyway. I totally want to try this. Going to research more. You all are awesome!!!
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Man I overate too (stayed under 20 carbs but still ate too much). Today I definitely was not hungry until much later than normal LOL. I agree with others, don't beat yourself up. Don't continue to punish yourself, but also just make sure to get back on track immediately. In my case I am already eating at maintenance so I…
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Keep Calm and Keto On. I have a triathlete friend who has been doing keto since December and is seeing amazing results. She uses UCAN very very sparingly for her longer workouts, but other than that she does less than 50g carbs a day (sometimes less depending on the training for that day) and is doing amazing. Remember…
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I think lifting weights just helps you reap so many more benefits than cardio alone. I do sprint intervals (hiit) 3x a week and lift heavy 5x a week. The days that I do not do my sprints I do a slow walk on the treadmill just to get that movement (because I sit at a desk all day M-F so it's my way of counteracting that…
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Wow thanks for the feedback and glad to see some others in a similar journey! I am eating around my maintenance but definitely tweak things on a daily basis depending on the energy levels that day, etc. Rest days I cut my calories down by 250-500, days I move more/am more active I may eat a little more etc. I am loving how…
