Recruiting Forum 90 Day Weight Loss Thread

#301
#301
GoVolsDR said:
What are your macros like? If you're taking in too much protein, gluconeogensis will create a metabolic response that turns the excess protein into glucose. If your primary goal with the diet is keeping blood sugar low, make sure that your macros are on point (roughly 70% of calories coming from fat, 25% from protein).

If you're suffering from keto flu make sure that you're taking in enough magnesium, potassium, and sodium. That and drinking water mixed with apple cider vinegar and lemon juice throughout the day will keep you hydrated and ward off the keto flu.

Generally, I am not a fan of pre-workouts at all. I'll drink black coffee before working out in the morning. Most PWOs are just caffeine, amino acids, creatine, and beta-alanine. You can source all of those supplements much cheaper on their own if any of those interest you. Plus lots of PWOs have lots of carbs or artificial sweeteners, which are worth staying away from while you're on keto.
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I wanted to cut back on carbs to see if it would help me lose the chest and belly fat that keeps hanging around and to possibly lower my sugar levels. I'm not diabetic, but my sugar has been running at the high end of normal for about 2 years. I got to the gym on my lunch break M-W, and F. My protein intake is about 125 Grams per day and I weigh around 190. I have hit this plateu on strength and muscle growth. Lately, I have been lethargic and tired on my lunch break workouts. Seem to burn out quick, etc. I normally eat a 1/2 cup of raw almonds and an RX bar prior to my workout. I eat right after a workout and drink a iso protein shake, but its been hard to eat a high caloric intake while avoiding bread and potatoes. I've been skinny fat for a while and it's pissing me off lol. I mainly just lift without doing (if any) cardio. I'm not sure that would help me much or if that is what I am missing.
 
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#302
#302
hndog609 said:
I wander in and out so sorry if I don't know the backstory. Are you just trying to keep your carbs low or are you trying to actually be in ketosis? There's kind of a grey area, particularly for some people, where not getting enough carbs but not to the point of getting the benefit of being fat adapted just doesn't work well.
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No ketosis, just cutting back.
 
#304
#304
BAJAvol said:
No ketosis, just cutting back.
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You may just not do well with carbs below a certain point. Maybe try something like MCT oil and/or exogenous ketones. Energy boost but without the carbs. Due to the increase in popularity of low-carb/keto there are several pre-workout options that have come on the market. I know of Perfect Keto Perform and BPI make such products and I'm certain there are others. I'm on keto and actually prefer to exercise in a fasted state so I can't offer much first hand though.
 
#305
#305
franklinpence said:
Well guys, I was at 199.5 this morning. First time sub 200 in a while. Also, I’m traveling Sunday, so I’ll submit my weekly number on Saturday. Thanks again @Big Gucci Sosa and @MoCo_Vol for setting this up.
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Congrats! I'm chasing the same goal. 204 as of this morning. I haven't had a 1 in front of my weight for...hell I'm not even sure.
 
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#307
#307
BAJAvol said:
I wanted to cut back on carbs to see if it would help me lose the chest and belly fat that keeps hanging around and to possibly lower my sugar levels. I'm not diabetic, but my sugar has been running at the high end of normal for about 2 years. I got to the gym on my lunch break M-W, and F. My protein intake is about 125 Grams per day and I weigh around 190. I have hit this plateu on strength and muscle growth. Lately, I have been lethargic and tired on my lunch break workouts. Seem to burn out quick, etc. I normally eat a 1/2 cup of raw almonds and an RX bar prior to my workout. I eat right after a workout and drink a iso protein shake, but its been hard to eat a high caloric intake while avoiding bread and potatoes. I've been skinny fat for a while and it's pissing me off lol. I mainly just lift without doing (if any) cardio. I'm not sure that would help me much or if that is what I am missing.
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Depending on how hard you're lifting (and heavy) you could actually need to up the calories. It's a balance when exercising, cause too few calories and you have nothing to build muscle and you'll be fatigued.
 
#308
#308
MoCo_Vol said:
Depending on how hard you're lifting (and heavy) you could actually need to up the calories. It's a balance when exercising, cause too few calories and you have nothing to build muscle and you'll be fatigued.
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You're right. I'm trying to shred too much I think. It's just hard as hell for me to eat 3,000 calories a day "clean."
 
#310
#310
franklinpence said:
Well guys, I was at 199.5 this morning. First time sub 200 in a while. Also, I’m traveling Sunday, so I’ll submit my weekly number on Saturday. Thanks again @Big Gucci Sosa and @MoCo_Vol for setting this up.
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Same boat as you. I'm going to be out of pocket this weekend. I'll have to post my Friday morning numbers for the weigh in.
 
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#311
#311
Big Gucci Sosa said:
Then don't. Take in 2300-2500 "clean" and eat something you enjoy for the other 500-700. Clean eating is fad marketing term.

Eating Clean vs Knowing WTF You Are Doing
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My definition of clean eating is avoiding sh*t loaded with Sugar, stupid amounts of junk carbs, and high amounts of sodium. You wouldn't think it would be that hard but it has been because it's hard to eat more than three times a day for me on my schedule.
 
#312
#312
BAJAvol said:
My definition of clean eating is avoiding sh*t loaded with Sugar, stupid amounts of junk carbs, and high amounts of sodium. You wouldn't think it would be that hard but it has been because it's hard to eat more than three times a day for me on my schedule.
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Skip breakfast. Eat 2 big meals a day = profit?
 
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#313
#313
Big Gucci Sosa said:
Skip breakfast. Eat 2 big meals a day = profit?
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I just used the calc on that website. Has me at 3,000 calories, 169 G Protein, 104 G Fat and 324G Carbs. I'll design a meal plan around that somehow and see what the results are.
 
#317
#317
The easiest way to add calories in a "clean" way is fats. Real butter, cheese, dairy is your friend. A steak that's usually 320 calories is now a 500+ calorie steak if you sear it in a tablespoon of real butter.

A tbsp of butter is about 100 calories, 2mg sodium, 0g sugar, 0g carbs
 
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#322
#322
BAJAvol said:
I wanted to cut back on carbs to see if it would help me lose the chest and belly fat that keeps hanging around and to possibly lower my sugar levels. I'm not diabetic, but my sugar has been running at the high end of normal for about 2 years. I got to the gym on my lunch break M-W, and F. My protein intake is about 125 Grams per day and I weigh around 190. I have hit this plateu on strength and muscle growth. Lately, I have been lethargic and tired on my lunch break workouts. Seem to burn out quick, etc. I normally eat a 1/2 cup of raw almonds and an RX bar prior to my workout. I eat right after a workout and drink a iso protein shake, but its been hard to eat a high caloric intake while avoiding bread and potatoes. I've been skinny fat for a while and it's pissing me off lol. I mainly just lift without doing (if any) cardio. I'm not sure that would help me much or if that is what I am missing.
Click to expand...

Try incorporating cardio after your workouts, and see how you feel afterwards. Cardio is really important if your goal is to lose body fat, as most kinds of weightlifting isn't done at high enough of an intensity to burn any significant amounts of calories. You can incorporate HIIT cardio on the machines you have in the gym. Cardio can be exactly what you need to overcome the plateau you've hit. Sounds like you're on the right track with your diet, so it's changing up training that might get yield the results you're looking for. The great thing about HIIT cardio is that in about 10 or 15 minutes you can burn the same amount of calories you would doing 45-60 minutes of LISS cardio.
 
#323
#323
GoVolsDR said:
Try incorporating cardio after your workouts, and see how you feel afterwards. Cardio is really important if your goal is to lose body fat, as most kinds of weightlifting isn't done at high enough of an intensity to burn any significant amounts of calories. You can incorporate HIIT cardio on the machines you have in the gym. Cardio can be exactly what you need to overcome the plateau you've hit. Sounds like you're on the right track with your diet, so it's changing up training that might get yield the results you're looking for. The great thing about HIIT cardio is that in about 10 or 15 minutes you can burn the same amount of calories you would doing 45-60 minutes of LISS cardio.
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Thank you. I’ll try and incorporate this at the end 1-2 times a week.
 
#324
#324
The elliptical or bikes are pretty awesome for HIIT too, 3:1 ratio is usually what I did. So if I'm going all out I do it for 30 seconds, then take 90 seconds to allow my heart rate to get back to a normal level and then hit it again. Like @GoVolsDR said you can knock it out post lifting in 10 minutes. And on the days you don't lift try to get in a low intensity session of 30 minutes or more, walk at an incline at a brisk (but not jogging) pace or something.

Dang I need to get back into the gym lol
 
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