medic2038 Member

Like some others have said, once you get through the intial phase of your body getting used to it... your body adapts pretty well. I've been doing keto for about 7-8 years now (not constantly), but i literally can't tell whether or not currently in keto (outside of the pee sticks).

Granted I know this is a few weeks old and OP doesn't look to have come back but.... As someone that's worked almost exclusively 24s for years, I have to say it's somewhat EASIER to keep track that way. Meal prepping and tracking is going to be what you're going to want to do. 1 shift= 1 day, so it's pretty easy for…

Pork Rinds (BBQ), Beef Jerky, and Seeds/Nuts (have to be careful with those though!) have always been my go to snack type foods. Halo top is my newest guilty pleasure! I've never really messed around with any of the "Atkins bars" type of stuff. If you're culinarily creative, there's plenty of recipes out there for baked…

Well that entirely depends on "what" you're trying to accomplish. We each have our own reasons for being here; although a lot are similar, they're not all the same. If you're trying to lose weight, tracking would be extremely beneficial. Keto (and a lot of the foods) tends to be satiating, and some of the simpler plans…

As far as "fixing" any mental health issues, I'm not sure that's the right expectation to have. Now surely there can be some added benefits to helping with your mood. Getting enough fats, enough sleep, having a hobby to blow of stress, will all certainly help; and having a good and simple diet can help with that kind of…

I haven't used a fitbit in quite a while, but I was under the impression that their HR monitors were pretty inaccurate. In anycase OP, your HR will fluctuate throughout the day. Even with that variance most people are still within the "normal" range (which you fall into). Most often the way to decrease it is by exercising.…

Basically she wants to lose some "vanity weight" so the answer to her question is..... Start tracking again, and eat at a deficit.

I remembered watching a couple of TED talks (one may have been Peter Attia) about keto an cancer. Although I've never looked much into it, is that stuff turning out to be largely nonsense? One of them got into it on the basis that cancer cells are obligate glucose users. Not that keto actually stopped cancer, but more that…

So dietary fiber isn't really digestible by humans. That's why it's encouraged to add some "bulk" if you're having trouble in the bathroom. For keto purposes: Net carbs = total carbs-fiber. You can add a fiber column in your log here. So like in your example OP, you were at 20 net carbs. Generally using net carbs is what…

Depending on how much you eat/cook, weighing raw isn't always practical. I eat roughly 5lbs of ground meat per week, so it's pretty much impractical to weigh it because I cook in bulk. What I tend to do is multiply it by 1.5 for tracking purposes. So basically if i eat 10oz for dinner, I track it as 15. I've found this…

I have all of mine gathered up into a huge contractor bag. I'm planning on giving them to the Vietnam Vets!

Too much protein can lead to GNG (gluconeogenesis) yes, but that's typically a bit higher than most people reasonably hit. The easiest way most people figure out protein is .8g/lb total body weight. If you're a little more savvy and want to figure out your body fat %, you can go with 1g/lb LBM. Even…

How much protein are you considering to be "too much"? I've always used my protein intake as the main macro, and have adjusted the others accordingly. I've followed the 1g/lb LBM (which for me tended to be a little higher than the typical 30/60/10 ratio for SKD). Personally I like to simplify things as much as possible. So…

Lifting and a moderate amount of protein should actually INCREASE your T levels (not by a ton, but should nonetheless). My own blood pressure tends to run lower when I'm doing keto, but I've never had any ED or libido problems from it.

I'm starting to get a small amount on my belly, and at current I'm around 11-13% bodyfat. I'd been chubby most of my life so basically we'll say my belly area was stretched out for a long time. My own plan is to start a bulk here relatively soon (within the next month or 2). Giving it both time, and building some…

Like the others have said, at your size you can put up some huge numbers as far as loss goes. At 528lbs you can realistically lose 5-10lbs per week (2.5-4.5kg). That maintenance rate seems a bit low to me too given your stats. Now with that being said... I'm not sure I'd go straight for a 1500/day target, due to the fact…

I started out with Starting Strength (with rows instead of cleans) as well. I think it's a great program, mostly because it's pretty simple! I've never done Stronglifts 5x5, but that also seems like another great program to get started.

I mostly go for a Gin Rickey (it's gin, club soda and lime) if I have to have a drink. Realistically you're going to be kind of hard pressed to find low/no carb drinks, unless you're going with straight liquors. Even then alcohol is the FIRST thing to be metabolized by the body. Also while doing keto you may find you get…

Doing compound lifts tends to hit your core (mostly squats and deadlifts). Planks are pretty good too. As far as iso ab stuff, I tend to do cable crunches or hanging leg lifts.

Well TRUE HIIT does increase EPOC, I'd argue a great many people doing interval training aren't doing true HIIT. As far as resetting metabolism or whatever, yeah that's kinda nonsense. I think that claim is the classic example of someone "running with it" without actually knowing what they're talking about. 20-30 minutes…

I absolutely believe it's a thing (there's actually several fantastic books on stress and adverse health conditions out there)! "Why Zebras Don't Get Ulcers" is the last one I've read, and was very enlightening! Stress is just a part of life. In situations like your OP, you really can't help BUT be a bit stressed. Some of…

Current weight, then adjust every 10lbs or so. Even with this method you might have to do some adjustments, but I've been using it for the past year without having to substantially alter my diet. Regardless of what method you decide you want to use, remember it's always just going to be a ballpark. Just because some…

Pretty much anything anybody says in real life, when I mention that I follow a diet and lift. About 95% of people don't have a clue as to what they're talking about!

If you're wanting efficiency then you're probably going to want to cut to lower bodyfat, then work on building some. Unfortunately as a female you're going to have a bit more trouble with putting on lean mass than a man (not that you can't, it's just a bit harder). Bulk/Cut cycles are the quickest way to realistically see…

Both of them are at best generalized estimates. Regardless of the method you use, you'll probably have to adjust it quite a bit. Personally I find TDEE too complicated to be useful, and go with weight x10 for a modest deficit. BMR is like you said. It's an estimate of how many calories you'd need if you literally just laid…

I eat about 160g per day (which is a little more than 1g/lb LBM), and about 50g/day carbs and maintain ketosis. FWIW I generally get about 40g of that from whey. So going by a pure ratio (which I don't actually use anymore) that tends to be about 35+% of my daily calories. I've never had any issues with the 1g/lb. As far…

Awesome job so far! I for one found it's not really so much lifting that makes me hungry. I think some degree of the hunger issue comes from those that do larger amounts of cardio (IE people that start doing part time job amounts of cardio weekly). As far as looking for a routine, the route I initially went was definitely…

Not necessarily disagreeing with anything you're saying. I do believe at least "part" of what's causing obesity is the engineered food. IMO at least another rather significant part comes from misinformation regarding diet/fitness out there too. I've almost finished a book called Why Zebras Don't Get Ulcers, it basically…

I too just discovered halo top! It's definitely nice to be able to have some ice cream without completely destroying your macros for the day. Just curious do all of the flavors have that somewhat "snowy" texture, or just the one I tried? By "snowy" I mean gets almost kind of powdery, instead of creamy like you'd expect…

Rob, what's your average daily carb total look like? I'm able to maintain ketosis pretty easily even up to 50ish g carbs. If you're averaging 100 or less per day, along with your workouts it's very possible. Brushing your teeth and/or mints might help (I know a lot of people like those listerine strips). It's actually from…