psuLemon MFP Moderator

If you go low carb, especially ketogenic, you need high sodium as its a key electrolyte that is lost thru glycogen depletion. Also, i never said starches, grains or legumes were unhealthy, but if someone wants to be low carb or keto, those are something you want to eliminate or reduce. Also, they are non essential and you…

No you don't. You can gain muscle weight maintaining weight or even during weight loss. It's more ideal while gaining weight but it can certainly be done under a lot of other circumstances

There is no reason you can't run periods or programs with both. It has helped a lot of bodybuilders put on mass. I know Layne Norton discussed how it helped him add like 4" to his legs.In my own training and experience, big lifts have aided in increasing isolation and accessory lifts.

I have had success on a high carb diet and a Ketogenic diet; 50 lbs and 10 lbs respectively. I tend to gravitate towards keto/lc currently as it has the largest impact on my satiety. Anytime i have high carb meals (even with protein), my hunger shoots thru the roof. My tips would be: 1. Focus on proteins (for me its lean…

The biggest driver for muscle gain is going to be your workout program. I would ask what program you are following? From a protein perspective, aiming for 1.5-2.2g/kg or .8-1g/lb is sufficient. Carbs and fats are more personal preference. Also, are you looking to gain, maintain or lose weight? The latter will effect…

August was filled with getting back on the diet train (post a 10 day vacation). Started at 174, and now at 165 and was keto most of it. My low weight to date is 164. I definitely feel and look leaner so there is some possibility i have gained some mass when i have overfeed days. This month I plan on running TKD as an…

Hate it break it to you, the drop out rate for almost all diets is very high.

I certainly agree it would be beneficial to get hooked up with a dietician for your situation. Mediterranean diets tend to have a good amount of fats from fish, and a lot of olive oil. Most importantly, the Mediterranean diet is an amalgamation of several counties and regions that have varying diets (italy vs spain as an…

Interestingly enough, the "healthiest" fish tend to be high in calories because the fat content. Fatty fish like salmon, mackerel, etc... is some of the best because of the high omega 3 content. Personally, i tend to consume salmon, stealhead trout, ahi tuna and mahi mahi. White fished tend to be bland and require breading…

Keto orange chicken with bean sprouts High protein low carb french toast Savory chaffle bison cheeseburger

I eat around 35-70g total with around 30-50g net.

I am mostly keto (some days i creep to low carb) and love it. I lost my first 50 lbs a decade ago (and kept it off since) with high protein high carb with MFP but never had the ability to get off the vanity weight. When i dropped to keto, it has made getting the vanity weight off a bit easier. It tends to fill me up more…

I prefer Jelly Beans or Mike n Ikes (old school)

I rarely add fats, as I tend to do a leaner version of keto (I run high protein). I use a high fiber bread (647 schmidt). I will use low carb tortillas (mission) to make pizzas and then I make chaffles. Also, birch benders is a good brand for premade powders for pancakes/waffles. My chaffle recipe (modification from Joe…

So essentially, you are close to keto. I would recommend Joe Duff on Youtube. He makes some of my favorite desserts and keto friendly foods. I also am a fan of KetoFocus. Although, I have started to modify a lot of those recipes. In the low carb group, I post a lot of my meals. You can always ask if you see stuff as…

What is your carb goal?

Generally, if you feel like crap, that is a good indicator. If you start to feel that way, consume a very high sodium meal to see if that improves symptoms.

The big thing that you should focus on is losing weight. Your exercise is not to bad. You may want to get a little more resistance training, but that is another topic. If you are low carb, consuming more fish and leaner proteins can helps. I would focus on getting fats from things like avocados, olive or avocado oils, and…

Do you eat veggies? You can get vitamin C from other foods.

I am biased to getting my protein in all ways possible. My protein dessert! You have seen it .

I am not sure if the net carb features still counts sugar alcohols as a carb. It's unfortunate that sugar alcohols are tracked as a carb, because it's not.

Yup. Also, what are you trying to achieve with garlic or even vitamin C for that matter? Creatine and whey are highly effective and well documented.

You consume 360-720 calories of ghee a day? There are much better choices of calories like whole foods or olive and avocado oils. PUFA/MUFA are linked to improved health, while most SFAs do not carry the same association. But in terms of cooking foods, I use Ghee, olive and avocado oil, and the occasional bacon fat. But…

I have found if i eat oats, even with protein in it, i tend to get hungry. I found that switching to an omelet with veggies, chia pudding or Greek yogurt with protein and fruit hold me over more. It might be worth changing up your meals to see if you can find something that is more filling.

Ghee will increase fat oxidation. Why? Because its fat. Does it mean it comes from your fat cells? Nope. Btw, ghee is great to make fried eggs.

That's a big thing with Keto, too.

How much sodium are you consuming? Are you salting your foods? Are you focusing on foods high in potassium and magnesium as well? How many meals are you eating? And do you track calories? Its not uncommon if you are under hydrated and not consuming adequate electrolytes, which have to be managed on Keto. You literally…

Carbs and fats should be based on satiety. Hit your protein, get adequate fiber (25g+) and let the others fall out. My carbs are highly restricted but I am running a higher protein Keto diet. I do it for cutting. I maintain well on a higher carb diet.

Protein is 1.5-2.2g/kg of weight or .8-1g/lb of lbm. You probably need around 140-160g of protein. I am similar stats but 168 and i aim for around 160-170g a day. I eat a lot of meat and dairy.

Total cholesterol is generally a poor evaluator. If you raise good cholesterol, you will raise total cholesterol. From my experience, my HDL doubled, my LDL did go up a little, my fasting glucose dropped a bit (mine was already good), and i still had a good CRP. Also, my RHR and blood pressure have dropped (both were good…