The Journey To A Six-Pack - Keto Style

[Druluv75]

I have gotten myself down to around 16 - 18% bodyfat/ 251lbs using keto. I will chart my weight loss for scientific purpose.
These numbers give me 211lbs Lean Mass/ 40lbs Fat Mass. So if my numbers are correct I'll need a 20lb fat loss to get below 10%.

Being that the summer is coming to an end, I can take my time to lose the last 20lbs. However, while taking my time, why not gain a little muscle in the process. I have already taken on a slimmer appearance so taking my time is not a big deal.


So the goal is to:
Lose 20lbs of Body Fat not Body Weight.
Gain 10lbs of Muscle


I want to give myself 10 months to get this goal. 2lbs a month of fat/ 1lb of muscle a month


Since nutrition is 85% of the equation a need a diet that can help obtain these goals.


Meal #1
4-6 eggs any style
Cheddar Cheese
Nitrate Free Bacon
2tbls Cod Liver Oil
1600mg Borage Oil

Meal#2
3/4lb - 1lb Grilled Steak or Chicken Thighs or 12oz Cheddar Burger
2tbls Cod Liver Oil

Meal#3
3/4lb - 1lb Grilled Steak or Chicken Thighs
Side Salad w/ Cheese
2tbls Cod Liver Oil

The diet is pretty simple :)

PreWorkOut/ Post Work Out - BCAA / Glutamine

Other Supplements:
Vita C/ bio flavanoids
Calcium
Kelp
liver tablets
mineral tablets

Work Out 2x a Day for 5 days a week

Mon/Thurs - Upperbody
Wed - Core Excercises (Deadlifts/Abs)/ Walking
Tues/Friday - Lower Body

The Work Out is built around Gironda 8sets/ 8reps/ short rest intervals or 4sets/12reps / short rest intervals. So I'm trying to pack in a lot of work in the least amount of time. Workouts are going to be kept to 45min.



Upper Body Goals:

Build Wide Chest not Dropey tits - Neck Press, Cable Crossover, Gironda Dips, Dumbell Presses
V shape back by Widen The upper back, no lower back development - Chin Ups to middle chest, Lat Pulldowns, Seated Row
Wide Delts but not bulky - Bent Over Flyes, Dumbell Flyes
Triceps - Bring out Side triceps, pull downs, kick backs

Lower Body Goals:
Build Shapely thighs with out building big but or thicken core- Hack Squats, no regular squats
Hamstrings - Leg Curls
Calves - Seat Calf Raise

Ultimate goal is to keep the waist small!

Thats all in a nutshell

[Druluv75]

9/6 - Good Day Fellow Keto'ers - 255lbs

May the fat you eat burn the fat you don't want :)

Well day 1 of the slow burn and I alread f-up. Woke up late and didn't get a good breakfast; I only manage a small piece of cheese. In addition, I forgot my wallet so lunch was very small too. But I made up for it for dinner

I had:
3 egg Western
3 nitrate free bacon slices
organic sauage
2 oz cheddar cheese
2 tbls Cod liver oil
Work out was good today, I was able to get two leg work outs today.

I aslo found a site that sells fresh organic lard, this will help with my phase out of vegetable oils. :)

Good Day Fellow keto 'ers

[Mo_ria]

Whoa, fresh organic lard? Where did you find that?
I'm kind of scared and intrigued at the same time...!

[Druluv75]

Whoa, fresh organic lard? Where did you find that?
I'm kind of scared and intrigued at the same time...!

I have been doing my research on fats, and I have found the vegetable oil is bad for the body. For some strange reason our bodies use animal fats much better than veggie oils. So I wanted to phase out veggie oils except olive oil, borage oil, coconut oil (only during carb ups). I was having a hard time find fresh rendered lard, because the supermarket ones were partially hydrogenated. So I finally found a site that carries this health fat.

Here is a good read on fats
http://www.westonaprice.org/knowyourfats/skinny.html

[Druluv75]

9/7 - Good Day Fellow Keto'ers - 252lbs

Confucius Says - May the fat you eat burn the fat you don't want :)

Well day 2 of the slow burn:
Much better today Diet Wise.

BreakFast:
2 boiled eggs/ 2 eggs yolks/ with butter

Lunch:
Turkey & Swiss Roll-up w mayo / Chicken Salad
2 tbls Cod liver oil

Dinner
4oz of rib-eye steak with melted parsely butter

I had a big lunch so I wasn't real hungy for a large dinner.

Work out was good today. I move to a real Gironda Honest Work Out Routine, and it kick my ass. I thought it would easier because I would only pick one excercise per muscle group. But group chest and back together really wore me out. So I need to get better with my new routine.

I notice some more loseness with my pants but the scale is still at 251lbs, I'm currently working into fitting into 36" waist at 250lbs. :) Funny thing is that my thighs are really slimming out (caliper test), faster than my love handles, I really hope the love handle will catch up!

Man its carb up weekend plus its my birthday, so I'm going to eat some chinese food, I haven't eaten rice for so long, I hope it still taste good. :



Good Day Fellow keto 'ers and have a happy Carb up :)

[Jglinatsis]

Happy B-Day Dru!!!

You have been a big help to me so far. Thanks and keep up the great posts!!

JG

[Mo_ria]

Thanks for the Weston Price link...always interesting things from that end. Have you seen that Sally Fallon book that's based on Price's research? I think it's called Nourishing Traditions...not a keto book per say, but lots of info on animal fats, organ meats, going back to using and eating bones, almost a paleo approach to eating.
I'm only "scared" of lard because it conjures up scary memories of childhood---we always had like a 2# tub of it in the house...Cubans are all about lard. Manteca, baby!
How are you doing with the coconut oil on keto? I've been eating the hell out of it and still in ketosis according to the stix and still losing weight...
Happy birthday, by the way!

[Druluv75]

Sunday 9/9 - 259lbs

Had a wonderful carb up on Sat. Went to a chinese bistro. The next Morning I gained 8lbs in one day :). Well is Sunday and its back to keto.

I wasn't all that hungry so I didn't eat as much today.

Breakfast-
1 egg/ cheese/ bacon/ half n half

Lunch
1/2 lbs chicken salad
3 oz of smoke salmon

dinner
two eggs / ribeye steak

no work outs today.

Mo_ria - I know the lard thing is crazy, but when you look into it, its more heart healty than canola oil. I haven't used coconut oil in a while, but will use it when I make popcorn again.

Jglinatsis -
Thanks for the b-day wishes

[Druluv75]

Sunday 9/10 - 257lbs

Pretty simple day today

Breakfast-
2 egg/ cheese/ bacon/ half n half

Lunch
Deli Turkey/ Swiss cheese/ mayo
2 tbls Cod Liver Oil

Dinner
Triple Wopper w cheese/ no bun/ BK Chicken Garden Salad cheese.
2 tbls Cod Liver Oil

no work outs today.

[rubes00]

wait do you make popcorn on keto?? i really miss popcorn :(

[Druluv75]

No, I eat popcorn during the carb up :)

[Druluv75]

Good Read On Cod Liver Oil: The Number One Superfood

http://www.newstarget.com/017590.html

[Druluv75]

9/12 - Good Day Fellow Keto'ers - 252lbs

Confucius Says - "Do Less To Get More and Do More in Less Time." :)

Well I'm 5 days into my slow burn, and I lost 2lb from Friday and gained two lbs of lean mass, I'm using fat track for bf %measurements. Funny thing is that I have been taking more rest day, but Gironda always stated that the nervous system needs a break from intense training. So I'm getting more results by doing less.

I lost the most in the front belly area this time, but I noticed that my thighs were slimming down too much, so I'm glad the belly fat chipped in. I also made a small dent on the side tits.

BreakFast:
2 Eggs/ Cheese/ half-n-half/ bacon
1/4 cup Cod Liver Oil approx 560 calories

Lunch:
3 Slices of Sauage Pizza(Crustless of Course)
1/4 cup Cod Liver Oil

Dinner
BK Quad Stacker(Bunless)
3-4 oz of Steak
1/4 cup Cod Liver Oil


A rough Calorie Count - It about 3500 cals but I didn't count the steak for dinner, half-n-half, borage oil and pizza. So I know I'm higher than 4000k :)

[Jglinatsis]

How are you taking the cod liver oil Dru? Are you just drinking it? Doesn't sound very appetizing, but I haven't tasted the stuff yet either, I have been taking caps...

Just currious..


JG

[Druluv75]

How are you taking the cod liver oil Dru? Are you just drinking it? Doesn't sound very appetizing, but I haven't tasted the stuff yet either, I have been taking caps...

Just currious..


JG

It is a very light tasting oil, but no one wants to eat oil by itself. I usually down it with some water, and you don't notice the taste. I use this oil to keep my omega 3 high, and to balance out the omega-6 form I get form meats. Its also a good way to increase calores in the diet when I can eat a lot of food.

[Druluv75]

9/13 - Good Day Fellow Keto'ers - 251 lbs - day 6

Confucius Says - "Do Less To Get More and Do More in Less Time."

I have been trying to get my calorie count up, I have been using The Anabolic Solution numbers for the first phase (static phase); which is 18 X Body Weight. So I need approximately 4500k. I doubt that this enough because I work out twice a day. I will use the static phase to normalize metabolism for about six weeks, then return to a cut again.

Now the problem is getting 4500k, but I will be stair casing calories through out the week to keep the body guessing. So I will soon be carrying my food suit-case to work to get the right amount of food. The Cod Liver oil makes it easy to quickly adjust calories. 1 1/4 cup is 1700 cals, So you see how easy it is to quickly make adjustments.
With the Cod liver oil it is 3 days on 3 days off. As with all supplements I take. I have been slacking on my supplements though, but it’s a good thing to take off time with supplements. For the fun of it, I might look into Metabolic Diet supplements, I actually like the science behind the products and might give it a try.


Breakfast:
Smoked Salmon
1/4 cup Cod Liver Oil approx 560 calories

Lunch:
1 Slices of Pizza (Crust-less of Course)
5oz Chicken Salad
Two roasted Chicken Thighs
4oz Deli Ham
1oz Swiss Cheese

Dinner
8oz Rib eye
1oz Cheddar Cheese
1/4 cup Cod Liver Oil approx 560 calories

Work Outs
I feel that in the static phase, I should get a little bit stronger, so I would like to gain some more muscle. Since the summer is coming to a end, its good to rest the body & mind from extreme calorie dieting.

Work Out #1 - Morning
Neck Press 8-reps X 8-sets X 5 Deep Breaths
Seated Row 8-reps X 8-sets X 5 Deep Breaths
Dumbbell Raise 6-reps X 6-sets X 5 Deep Breaths
Triceps Pull Down 8-reps X 8-sets X 5 Deep Breaths

Work Out #2 - Evening
Cable Crossover 8-reps X 8-sets X 5 Deep Breaths
Lat Pull Down 8-reps X 8-sets X 5 Deep Breaths
Dumbbell Raise 8-reps X 8-sets X 5 Deep Breaths
Triceps Kick Back 8-reps X 8-sets X 5 Deep Breaths

[Druluv75]

9/14 - Good Day Fellow Keto'ers - 256 lbs - day 6

Gironda Says - "Remember, calories are not all the same. Carbohydrates Calories equal fat. Protein and Fat calories equal Muscle Tissue." :)

I have been really failing to get my calories up on the off cycle of cod liver oil. What makes it worse, is that I'm finding out the more calories I get in more body fat melts off. I know I can not eat a unlimited amount of calories, however, I need more to get to baseline. Which brings to light that I have been in too large a calorie deficit to keep losing body-fat. I also make it worse because I train twice a day. :(

Here is an example below, it seems like a lot of food but calorie count barely breaks over 3000k, My base line should 4500k.

On the good side, My BMI scale showed 15% bf, I know its not true but its fun to see it trend downwards. I do notice I need to eat a little carbs or drink water to get good readings.

Breakfast:
5 boiled eggs
2 oz cheddar cheese
half-n-half flavored w coffee

Lunch:
1 Slice of sausage Pizza (Crust-less of Course)

5oz Chicken Salad
4oz Deli Ham
1oz Swiss Cheese
2oz Mayo

Dinner
Buffalo Wings
Heavy Cream w/ sugar free jello
corn chips w salsa - carb spike

Work Outs
Pretty good work out, I'm starting to add weight to my hack squats, and hamstring curl. Calf raises, is still a struggle because I always get sore after working them. I attack them with high reps instead of the standard 6/8 rep routine.

Work Out #1 - Morning - 30 min./ No Cardio
Hack Squat 8-reps X 8-sets X Rest- 5 Deep Breaths
Hamstring Curl 8-reps X 8-sets X Rest - 5 Deep Breaths
Bicep-Curl - Did the rack- 3 reps - per dumbbell start at 5lbs - max at 35lbs no rest
Calf Raise- 20-reps X 3-sets X rest - 5 Deep Breaths

[Druluv75]

9/15 - Good Day Fellow Keto'ers - 256 lbs - day 7

Gironda Says - "The 8x8 workout can be extremely tough, not only on the muscles but also on the cardiovascular system, especially when minimum rest is taken between sets. The secret of short-term recuperation is oxygen loading. Try breathing twice per repetition. This will force oxygen into the bloodstream, and certainly help the pump. After a set, concentrate on hyperventilating (5-10 slow breaths through pursed lips) to pay back the oxygen debt you will incur from the intense sets of 8 reps. :)

Finally got to my maintenance calories, so I know what the quantity should look like. Well Happy carb every one.

Breakfast:
3 boiled eggs
half-n-half flavored w coffee

Lunch:
1lbs of shell steak
5 tbls olive oil
5 tbls ranch dressing

Dinner
1lb 90% Ground Beef
2 oz Cheddar Cheese
2 oz Monty Jack Cheese
5tbls Sour Cream

approx 4500k 70%fat/ 29%protein/1% carb

Work out was strong, up the weight on my lat pull downs.

Work Out #1 - Morning - 30 min./ No Cardio
Gironda Dips 8-reps X 8-sets X Rest- 5 Deep Breaths
Lat Pull down 8-reps X 8-sets X Rest - 5 Deep Breaths
Triceps Pull Down - 8-reps X 8-sets X 5 Deep Breaths
Bent-over Delt Raise- 6-reps X 6-sets X 5 Deep Breaths

[devildogJMS]

Do you weigh in on your bathroom scale? do you tape or rely on your scale for your bodyfat?

[Druluv75]

Do you weigh in on your bathroom scale? do you tape or rely on your scale for your bodyfat?

I use a BMI Scale, accu-measure, and fat track calipers

[devildogJMS]

Good to go, im startin my keto diet Sunday. did it feel weird at first eatin alot of fat? I gonna have trouble mentally with that factor...good luck!

[Druluv75]

Good to go, im startin my keto diet Sunday. did it feel weird at first eatin alot of fat? I gonna have trouble mentally with that factor...good luck!

Honestly everyone does, we have been brainwashed to be afraid of fat. The only fat I fear is trans fat. In fact, we need to fear suger instead of fat. Do your research on fats and decide.

I love reading this link:
http://www.biblelife.org/myths.htm

[Druluv75]

9/16 - Good Day Fellow Keto'ers - 256 lbs - day 8

Ron Kosloff N/C of NSP Research Nutrition Says - " Whether we like to admit it or not, we are all controlled by Madison Avenue and big advertising from what we eat to what we drink and what we smoke. The whey-protein powders and MET-Rx are in fashion today. Amino acids, glandulars, hydrochloric acid and digestive enzymes are out.”

Today is Carb up Day.

Breakfast:
2 Scrambled Eggs
Home Fries
Bacon
2 slice toast/ w butter
Orange Juice

Lunch
2 Cheese Burgers

Post Lunch:
3 - Ice Cream Sandwiches
Can Grape Soda

Post Post Lunch
Ham n Swiss Sandwich
Can Grape Soda

Dinner
Large McDonalds Fries
Med Coke

No Work Out

[Druluv75]

Common Beef Myths:
http://www.westonaprice.org/mythstruths/mtbeef.html

[devildogJMS]

Honestly everyone does, we have been brainwashed to be afraid of fat. The only fat I fear is trans fat. In fact, we need to fear suger instead of fat. Do your research on fats and decide.

I love reading this link:
http://www.biblelife.org/myths.htm

Thats a very good link, makes me feel less guilty bout puttin oils on/in every thing. thanks and good luck

[Druluv75]

9/17 - Good Day Fellow Keto'ers - 255 lbs - day 9

Dr. Mario Di Pasquale Says - " Interestingly, keeping the carbs low after training, and taking in more protein along with some fat has a dual partitioning effect on fat in the body. First of all body fat is broken down and used as fuel preferentially to amino acids and glycogen. As well, there is an increase in intramuscular triacylglycerol levels, which are fat droplets in muscle cells and provide energy to working muscles in ways that are similar to muscle glycogen."

After been off for supplements for about a month, I'm ready to introduce them again. So I started with liver tablets, and I'm trying to take 2 every 1-3 hours. I will invest in some purple wraath for EAA/BCAA.

Breakfast

Egg
Cheddar Cheese
Whipping Cream
Cream Cheese
Deli Ham
Butter
Lunch
Shell Steak
Olive Oil - salad
Butter
shrimp

Dinner
Polly-O Mozzarella String Cheese
Ground Beef
Cheddar Cheese
Sour Cream


Calories:4200 - 73% fat 2% carbs 25% protein

No Work Out
__________________

[DD66]

9/17 - Good Day Fellow Keto'ers - 255 lbs - day 9

Dr. Mario Di Pasquale Says - " Interestingly, keeping the carbs low after training, and taking in more protein along with some fat has a dual partitioning effect on fat in the body. First of all body fat is broken down and used as fuel preferentially to amino acids and glycogen. As well, there is an increase in intramuscular triacylglycerol levels, which are fat droplets in muscle cells and provide energy to working muscles in ways that are similar to muscle glycogen."

After been off for supplements for about a month, I'm ready to introduce them again. So I started with liver tablets, and I'm trying to take 2 every 1-3 hours. I will invest in some purple wraath for EAA/BCAA.

Breakfast

Egg
Cheddar Cheese
Whipping Cream
Cream Cheese
Deli Ham
Butter
Lunch
Shell Steak
Olive Oil - salad
Butter
shrimp

Dinner
Polly-O Mozzarella String Cheese
Ground Beef
Cheddar Cheese
Sour Cream


Calories:4200 - 73% fat 2% carbs 25% protein

No Work Out
__________________

Hey Druluv,

I Do read and belief in the same stuff as you. I read up on Gironda. But lookins at that post, I actually have to say, isnt excess? 4200 calories to get abs. I remember in one course vince stats. 3000 calories is enough for abodybuilder to build muscle, and when derived from fat and protein can make you lose 20 pounds in a 90 day period. I agree with this. But 4200 wouldnt you agree there are lots of unnecessary calories.

[Druluv75]

Hey Druluv,

I Do read and belief in the same stuff as you. I read up on Gironda. But lookins at that post, I actually have to say, isnt excess? 4200 calories to get abs. I remember in one course vince stats. 3000 calories is enough for abodybuilder to build muscle, and when derived from fat and protein can make you lose 20 pounds in a 90 day period. I agree with this. But 4200 wouldnt you agree there are lots of unnecessary calories.

Honestly on paper it looks high, however, when I read the "Max Definition" Diet it calls for 1-2lbs of meat per meal. One pound of meat is close about 1000 calories, so 2 lbs is close to 2000k. So if you were eat three meals a day, this diet would be a min of 3000k and a max of 6000k. So I know I fall in-between there. I used Dr. Di Pasquale diet outline to know what should I begin with. He recommended to start with 18 calories per body weight; 18 X 252 = 4,532 calories. So I use this number as my maintenance calories. Dr. D said this number would result in muscle gains & fat loss, so the plan is to stay in the maintenance phase for 5 more weeks, then start reducing the dietary fat. The 6 week maintenance phase is being used to normalize my metabolism, add some more muscle mass, and reduce body fat. After the maintenance phase, comes the mass, and then the strength, but I'll skip these phases and go straight to the cut.

The higher calories days has been god sent, in one week I increase my neck press by 20lbs, and hack squat by 90lbs, and still lost 2% from my BF. So to me the calories in/out theory is just a myth to me when calories are derived from fat and protein. I also work out twice a day so 4,500k may need to be raised if energy levels fall again. I have approx 18lbs to go to get to 10%, since the weather is getting colder in NY, there is no need to panick, I can use this time to add some mass and lose body fat at the same time. With the body getting used to the high calories, this will give me a lot of room to cut when its time to cut.

Thanks for stopping by :)

[jked4life]

Honestly on paper it looks high, however, when I read the "Max Definition" Diet it calls for 1-2lbs of meat per meal. One pound of meat is close about 1000 calories, so 2 lbs is close to 2000k. So if you were eat three meals a day, this diet would be a min of 3000k and a max of 6000k. So I know I fall in-between there. I used Dr. Di Pasquale diet outline to know what should I begin with. He recommended to start with 18 calories per body weight; 18 X 252 = 4,532 calories. So I use this number as my maintenance calories. Dr. D said this number would result in muscle gains & fat loss, so the plan is to stay in the maintenance phase for 5 more weeks, then start reducing the dietary fat. The 6 week maintenance phase is being used to normalize my metabolism, add some more muscle mass, and reduce body fat. After the maintenance phase, comes the mass, and then the strength, but I'll skip these phases and go straight to the cut.

The higher calories days has been god sent, in one week I increase my neck press by 20lbs, and hack squat by 90lbs, and still lost 2% from my BF. So to me the calories in/out theory is just a myth to me when calories are derived from fat and protein. I also work out twice a day so 4,500k may need to be raised if energy levels fall again. I have approx 18lbs to go to get to 10%, since the weather is getting colder in NY, there is no need to panick, I can use this time to add some mass and lose body fat at the same time. With the body getting used to the high calories, this will give me a lot of room to cut when its time to cut.

Thanks for stopping by :)

First of all, I weigh about the same as you.

I'm eating around 3000k a day. I totally agree that a calorie is not a calorie, and there is much more to things than calories in vs. calories out. It does seem like you are your calorie level is a bit much.

I'm open to new ideas and whatever produces results, so I'm curious to see how you progress. Hopefully you'll be pleased with the outcome.

I will tell you, going from a really heavy guy to the 15-18% bf range is the easy part. Once you get to 11-12%, if you have fatboy genes (like me), it can get really hard to break that plateau. I'd ultimately like to get below 10% but I always seem to get hung up around the 11% area.

Good luck.

[Druluv75]

9/18 - Good Day Fellow Keto'ers - 256 lbs - day 10 Down 2%bf

Gironda Says - "Sugars and starches cause heart attacks. The average American diet includes pancakes, ice cream, cookies, pies, cakes, candies, pretzels, doughnuts, pizzas, slurpies, Pop Tarts, Sugar Frosted Flakes, bologna sandwiches, bagels and pastas. White-flour bagels and pastas are garbage! Then you have all the useless fast foods! But the egg is a perfect food. You see, God is the greatest chemist in the world. He created the egg. A drug company created the medical doctor, and all medical doctors do is write prescriptions. Nothing more, nothing less. They tell you what is wrong with you and then write a prescription for a dangerous synthetic drug!" :)

Well Instead of trying to hit 4500 calories every day, I wanted to staircase my daily caloric needs. So some days will be higher than some, and some days will be lower than base line. This should make it hard for the body to adapt to the same calories every day.

So I'm been pretty much high calorie for over the week, and my weight is up 6lbs since starting the new phase. However, I did drop 2% bf though. Works outs are getting much stronger, but I don't know if its the extra calories or the extra rest I have been getting in. I'm starting to down shift gears to build back up for another cut. Funny though, since starting the static phase, I have been able to drop bodyfat and gain some lean mass, at the same time. I still have 18lbs to lose to get to 10%. Hopefully I'll gain some more lean mass to up my metabolic rate for the next cut. This should make the next cut more manageable. The last time I started the cut with too few calories, but I was using high carb diet numbers, now I'm using high fat numbers. You need more calories in the high fat diet because the body uses more energy to break down fat calories. If you start dropping calories too low you body stops dropping fat. So you have to relatively eat more to lose more weight.



Meal #1
Egg
Whipping Cream

Meal#2
Pork Roasted
Chicken Salad

Meal#3/4
Swiss Cheese
Beef, cured, pastrami
Burger King Triple Whopper /Cheese
Burger King Double Cheese Burger
BK Side Salad



approx 3590k 69% fat/ 26% protein/ 3% carb
.

Work Out #1 - Morning - 30 min./ No Cardio
Neck Press 8-reps X 8-sets X Rest- 10 Deep Breaths
Seat Lat Row 8-reps X 8-sets X Rest - 5 Deep Breaths
Triceps Pull Down - 8-reps X 8-sets X 5 Deep Breaths
Delt Raises - 6-reps X 6-sets X 5 Deep Breaths


jked4life - Right know I noticed this set up is giving favorable, body reshaping results. However, this can be due the fact that I changed up my program. I have been doing any where from 1800k to 3000k with little results. So if dietary fat can burn off bodyfat, maybe more calories will help too; but who knows, I'm just taking it 1%bf at a time. :)

[Druluv75]

Good News - I found a Bod Pod Testing Place in Brooklyn at Brooklyn College. Now the real fun begins. lol :)

http://depthome.brooklyn.cuny.edu/physed/extest/BC%20Fitness%20Testing.htm

http://www.bodpod.com/p_bodHow.php

[Druluv75]

9/19 - Good Day Fellow Keto'ers - 256 lbs - day 10

Gironda Says - "Use fat as a source of energy, but discontinue fats every so often and you will get a dramatic fat loss." :)

Pretty much the same today, nothing new to report. Next day I'm going to lower calories as per the staircase strategy. The protein will stay around the same, but I'll drop the fats. I'm aiming for 2500k to 3000k for the next day..



Polly-O Mozzarella String Cheese
Whipping Cream
Half n Half




Chicken Salad
Muenster, Cheese
Chicken Thighs

Polly-O Mozzarella String Cheese
Feta
Udo's Oil
Shell Steak
Olive Oil
Cod Liver Oil



Work Outs
Pretty good work out, added leg press to the routine

Work Out #1 - Morning - 30 min./ No Cardio
Leg Press 8-reps X 8-sets X Rest- 5 Deep Breaths
Hack Squat 8-reps X 8-sets X Rest- 5 Deep Breaths
Hamstring Curl 8-reps X 8-sets X Rest - 5 Deep Breaths
Bicep-Curl 6-reps X 6-sets X Rest - 5 Deep Breaths
Calf Raise- 20-reps X 4-sets X rest - 5 Deep Breaths
Forearms - 20-reps X 4-sets X Rest - 5 Deep Breaths

[Druluv75]

9/19 - Good Day Fellow Keto'ers - 256 lbs - day 10

Gironda Says - "Use fat as a source of energy, but discontinue fats every so often and you will get a dramatic fat loss." :)

Pretty much the same today, nothing new to report. Next day I'm going to lower calories as per the staircase strategy. The protein will stay around the same, but I'll drop the fats. I'm aiming for 2500k to 3000k for the next day..



Polly-O Mozzarella String Cheese
Whipping Cream
Half n Half




Chicken Salad
Muenster, Cheese
Chicken Thighs

Polly-O Mozzarella String Cheese
Feta
Udo's Oil
Shell Steak
Olive Oil
Cod Liver Oil



Work Outs
Pretty good work out, added leg press to the routine

Work Out #1 - Morning - 30 min./ No Cardio
Leg Press 8-reps X 8-sets X Rest- 5 Deep Breaths
Hack Squat 8-reps X 8-sets X Rest- 5 Deep Breaths
Hamstring Curl 8-reps X 8-sets X Rest - 5 Deep Breaths
Bicep-Curl 6-reps X 6-sets X Rest - 5 Deep Breaths
Calf Raise- 20-reps X 4-sets X rest - 5 Deep Breaths
Forearms - 20-reps X 4-sets X Rest - 5 Deep Breaths

[Druluv75]

9/20 - Good Day Fellow Keto'ers - 256 lbs - day 11

Gironda Says - "Use fat as a source of energy, but discontinue fats every so often and you will get a dramatic fat loss."

I must I was wrong about logging calories, Since logging calories and food, I see that my carbohydrate consumption is pretty high. I'm barely staying under 30 grams of carbohydrates, The dairy products really do add up, even though they are low in carbs. So I need to reduce my carbohydrates. In a perfect keto world, I would shoot for 5-10, but 20g is fine. I have to also watch sandwich meats because I'm noticing that they have carbs in it. I had some smoke turkey, when I check the calories, I noticed even the turkey have carbs. So now they're pumping sugar into meats, great :(

In order to hit my weekly calories, I need about 5,200 for the next 3 days, So I have to really plan this out.




Egg
Half n Half

Roast Beef
Swiss Cheese
Chicken Salad
Turkey Breast
Cheddar Cheese
Deli Ham
Provolone

Swiss Cheese
Feta
Beef, cured, pastrami
Shell Steak
Olive Oil
Muenster, Cheese


cal 3462 67%fat / 3%Carb / 30% Protein


Work Out #1 - Morning - 30 min./ No Cardio
Cable Crossover 8-reps X 8-sets X Rest- 10 Deep Breaths
Cybex Machine 8-reps X 8-sets X Rest - 5 Deep Breaths
Triceps Pull Down - 8-reps X 8-sets X 5 Deep Breaths
Bent Over Delt Raises - 6-reps X 6-sets X 5 Deep Breaths

[Mo_ria]

I noticed that about some of the brands of turkey, too, so I switched to deliciously decadent chorizo slices from Whole Foods---no nitrates or other junk and no carbs. Sopressatta is really yummy, too.
Keep up the great work! Can't wait to see your results with the bod pod...

[Druluv75]

http://www.sciencedaily.com/upi/index.php?feed=Science&article=UPI-1-20070918-12542100-bc-france-oxidization.xml

Nice Reading Material:

Study looks at how the body oxidizes fats
TOULOUSE, France, Sept. 18 (UPI) -- French scientists have shown that when people exercise after eating a high-fat meal, the fats are broken down and oxidized in skeletal muscle.

Max Lafonta and colleagues at the French National Institute of Health and Medical Research said their findings show for the first time how high-fat diets and exercise stimulate the breakdown of fats and might lead to new ways to reduce excessive fat in the body.

The researchers investigated how fat is broken down in both lean and obese subjects who exercised after either fasting or eating a high-fat diet. Under fasting conditions, the breakdown of fats was more pronounced in lean subjects, but the high-fat meal enhanced lipolysis -- the splitting of fatty acids from triglyceride or phospholipid molecules -- in the obese subjects.

By showing how a high-fat diet and long-chain fatty acids affect hormone-induced lipolysis in fat cells, the study paves the way for further research on the role of various fatty acids on the metabolism of muscle and blood vessel cells, the researchers said.

The study appears in The Journal of Lipid Research.


Science Whizes can read the abstract.
http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=17625217&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_RVDocSum

[Jglinatsis]

Ugghhh Dru, ya know I got nothing but love for you man, but I just had my first try at cod liver oil mixed in some water...oh man, that was nasty...

Maybe I made a mistake, I bought some that was supposed to be cherry flavor, no carbs, but the hint of cherry or something...all I can say is Yuck...

I think I'm gonna stick to my tabs man...That was rough!!!


JG

PS keep up the log, its awsome reading!!

[Druluv75]

9/21 - Good Day Fellow Keto'ers - 254 lbs - day 12

French scientists - " have shown that when people exercise after eating a high-fat meal, the fats are broken down and oxidized in skeletal muscle."

Well it basiclly back to under 20g of carbs a day for now. Pretty much messed up my breakfast because I woke up too late. I didn't hit my calories for the day either, but luckily I keep my carbs very low. I didn't work out today so I'm not stressing the low calorie day too much. I know for myself that too many low calorie days will halt my fat loss. I did notice my weight stabilized at 256, but went down 2lbs. Go figure, I lose weight on rest days.

I purchased "Living without bread", and already love this book, this book stesses the importance of feeding children fats for good health. So I recommend this book.

Slowly I have been swapping out carb loaded foods with fatty food for my children. My 3 year old daughter is a keto natural, she loves cheese, and beef, eggs, and bun less burgers. She is funny because she can take cod live oil straight with chasing it with water. My son who is also breast-fed, is eating egg yolks mashed with butter, and gets a spoonful cod liver oil during the week.


Well have a happy carb up guys!



Deli Ham
Half n Half

Beef, cured, pastrami
Olive Oil

Skirt Steak
Cod Liver Oil
Udo's Oil
GLA Oil
Butter




cal 2800 77%fat / 1%Carb / 21% Protein
77% 1% 21%


244.5 6 148


Work Out - Today is Rest Day.

[Druluv75]

I noticed that about some of the brands of turkey, too, so I switched to deliciously decadent chorizo slices from Whole Foods---no nitrates or other junk and no carbs. Sopressatta is really yummy, too.
Keep up the great work! Can't wait to see your results with the bod pod...

Thanks for the suggestions, I love whole foods :)

[Druluv75]

Good Read - 1 THE UNITED STATES DEPARTMENT OF AGRICULTURE
2 In the Matter of: )
3 MILLENNIUM LECTURE SERIES )
4 SYMPOSIUM ON THE GREAT )
5 NUTRITION DEBATE
http://www.cnpp.usda.gov/Publications/OtherProjects/SymposiumGreatNutritionDebateTranscript.txt

[Druluv75]

Ugghhh Dru, ya know I got nothing but love for you man, but I just had my first try at cod liver oil mixed in some water...oh man, that was nasty...

Maybe I made a mistake, I bought some that was supposed to be cherry flavor, no carbs, but the hint of cherry or something...all I can say is Yuck...

I think I'm gonna stick to my tabs man...That was rough!!!


JG

PS keep up the log, its awsome reading!!

ah man, you did it wrong. First put the oil in your mouth, then chase it with water. lol :)

[Druluv75]

Good Reading Material:
http://www.nutritionandmetabolism.com/content/3/1/9

Nice Blog Site for low carb issues
http://www.carbwire.com

[Druluv75]

More Homework!

Eat Fat And Grow Slim
by Richard Mackarness, M.B.,B.S. (1958)
A Good Read
http://www.ourcivilisation.com/fat/index.htm

[Druluv75]

9/21 - Good Day Fellow Keto'ers - 256 lbs - day 12

Gironda Says - "Use fat as a source of energy, but discontinue fats every so often and you will get a dramatic fat loss." :)

Well I'm not going to hit my calories for the week, god knows I tried but the food is so filling, Every week I'm going to drop 1 cal per body weight, So I'm going to drop from 18cal to 17cal this week. So I'm aiming for 4300 cal next week, which is 30,500 cals for the week. I need to get into those 36" jeans by Thanksgiving :)


Deli Ham
Whipping Cream
Egg

Curried Chicken Thighs
Cooking Oil
Mayo

Roasted Chicken
Buffalo Wings
Udo's Oil
GLA Oil
Shrimp

3900cal, 77fats/22protein/1carb


Work Outs
Had a good work out on Friday, I did a full body work out depletion style. I did it almost circuit style, I did 4 set of each exercise then move to the next instead of doing one exercise and moving to the next. I really don't believe much in the whole super compensation thing so I will begin my carb-up Saturday morning.

Work Out #1 - Morning - 30 min./ No Cardio
Leg Press 8-reps X 4-sets X Rest- 5 Deep Breaths
Cable Crossover 8-reps X 4-sets X Rest- 5 Deep Breaths
Lat Pulldown 8-reps X 4-sets X Rest - 5 Deep Breaths
Bicep-Curl 8-reps X 4-sets X Rest - 5 Deep Breaths
Triceps Pulldown 8-reps X 4-sets X Rest - 5 Deep Breaths
Hamstring-Curl 8-reps X 4-sets X Rest - 5 Deep Breaths
Delt Raise 8-reps X 4-sets X Rest - 5 Deep Breaths
Calf Raise- 20-reps X 4-sets X rest - 5 Deep Breaths
Forearms - 20-reps X 4-sets X Rest - 5 Deep Breaths

[Druluv75]

9/22 - Good Day Fellow Keto'ers - 254 lbs - day 13

Gironda Says - "Use fat as a source of energy, but discontinue fats every so often and you will get a dramatic fat loss." :)

Its Carb up day, and nothing is off limits, so I'm switching over to the typical American Diet to see what I missed for the week. Breakfast was good and the Mcdonalds fires were also good but the chinese food was wack. It was too sweet, so I ended throwing most of it out; but I was able to eat the fried rice.

Today I was proud of my Insulin, I was able to function all day with out the bad effects that insulin usually gives me.



Eggs/ Cheese
White Toast
French Toast
Home Fries

Large Mcdonalds Fries

Fried Rice
General TSO Chicken
Sweet Sour Pork
egg roll

Large Milk Shake

Work Out Rest Day

[Druluv75]

9/23 - Good Day Fellow Keto'ers - 254 lbs - day 14

Gironda Says - "Use fat as a source of energy, but discontinue fats every so often and you will get a dramatic fat loss." :)

Finally back to keto, check to see if I regain any fat, and the numbers haven't changed.

It was relatively a low calorie day, just wasn't hungry. After a good carb up, I notice I'm not hungry, so I didn't stress it because I didn't work out today.



Boiled Eggs

Ham & cheese rollup

Curried Shrimp/ Scallop Scampi

Whipping Cream/ Sugar Free Jello

Egg yolk
Cod Oil
Udo Oil
GLA

Work Out Rest

[Druluv75]

9/24 - Good Day Fellow Keto'ers - 255 lbs - day 16

http://www.biblelife.org/myths.htm says- "The Grecian "Mediterranean Diet" has been touted as healthy because of the consumption of olive oil and fish. Indeed, olive oil and fish are healthy foods, but the people of Greece have a high consumption of saturated fat in feta cheese, butter, lard and poultry fats. Those who claim the "Mediterranean Diet" is low in saturated fats are liars."

Today I felt like my vigor is back, and my workouts were explosive. I really needed that time off from the extreme cut to get my energy levels back up. I'm not mentally ready yet to start another cut as of yet, but I did notice I was able to lose some more fat and gain some lean mass over the 3 week chill out.

I have also come to the conclusion that supplements are very necessary when you engage in weight lifting for exercise. In the last 3 weeks, I have been taking my liver tablets, multi vit, and Amino Acids. I feel that i needed the boost from my supplements to help regain my vigor. I will expand more on my supplement list as time goes on, but I will not ever discredit the need for them.

Here are my stats in the three weeks

In the three weeks:
Before: 251 16-17%
After: 255 15%

I did lose some fat(~2lbs), but I put on some lean mass(~5) So I'm slowly leaning out. If I can lean out at 250lbs that would be cool :)

4000 cal, 78fats/20protein/1carb


Work Outs
I'm getting stronger now most exercises I'm up to almost 20lbs with the same rest periods

Work Out #1 - Morning - 30 min./ No Cardio
Gironda Dips 8-reps X 8-sets X Rest- 5 Deep Breaths
Shoulder Press 8-reps X 8-sets X Rest - 5 Deep Breaths
Seated Lat Row 8-reps X 8-sets X Rest - 5 Deep Breaths
Triceps Kick Back 8-reps X 8-sets X Rest - 5 Deep Breaths


Work Out #2 - Evening - 30 min./ No Cardio
Single Arm Cable Crossover 8-reps X 8-sets X Rest- 5 Deep Breaths
Lat Pulldown 8-reps X 8-sets X Rest - 5 Deep Breaths
Delt Raise 8-reps X 4-sets X Rest - 5 Deep Breaths
Tricep pull down - 8-reps X 8-sets X rest - 5 Deep Breaths
Hammer Incline Press 8-reps X 6-sets X rest - 5 Deep Breaths

[Druluv75]

9/25 - Good Day Fellow Keto'ers - 253 lbs - day 17

http://www.biblelife.org/myths.htm says- "The Grecian "Mediterranean Diet" has been touted as healthy because of the consumption of olive oil and fish. Indeed, olive oil and fish are healthy foods, but the people of Greece have a high consumption of saturated fat in feta cheese, butter, lard and poultry fats. Those who claim the "Mediterranean Diet" is low in saturated fats are liars."


I was extremely hungry all today, even though I eat a lot of food. Had about a 1lb of Chicken thighs for Lunch , and 2 Quad BK stackers for Dinner. I was still hungry after the 2 BK Stackers. Increasing food is getting to be very expensive now. Even though I ate so much, I still drop 2lbs of my baseline weight. I guess the extra muscle may have increased my metabolism.

Supplements: I have increase my Arginine (10g) and Ornithine (2g), This is my new stack, Muscles feel mad pump and full when I wake in the morning now. I'm experimenting with GABA (for GH Hormone production (Bed Time)), besides the wild dreams some nights the jury is still out on the GH Hormone part.



In the three weeks:
Before: 251 16-17%
After: 255 15%

I did lose some fat(~2lbs), but I put on some lean mass(~5) So I'm slowly leaning out. If I can lean out at 250lbs that would be cool . I guess you will gain weight if you consume over 4300 cals a day. lol

4000 cal, 74fats/25protein/1carb


Work Outs
Lower Body Workouts Kick Ass!!! :)

Work Out #1 - Morning - 30 min./ No Cardio
Leg Press 8-reps X 8-sets X Rest- 5 Deep Breaths
Hack Squat 8-reps X 8-sets X Rest - 5 Deep Breaths
Hamstring Curl Row 8-reps X 8-sets X Rest - 5 Deep Breaths
Biceps Curl 8-reps X 8-sets X Rest - 5 Deep Breaths
ForeArm Routine 20-reps X 4-sets X Rest - 5 Deep Breaths
Calf Raise 20-reps X 4-sets X Rest - 5 Deep Breaths

Work Out #2 - Evening - 30 min./ No Cardio
Leg Extension 8-reps X 8-sets X Rest- 5 Deep Breaths
ForeArm Routine 20-reps X 4-sets X Rest - 5 Deep Breaths
Bicep Routine 8-reps X 4-sets X Rest - 5 Deep Breaths

[Druluv75]

Well I finally got my Books: "Good Calories Bad Calories", "Life WithOut Bread", & Carb Wars Cook Book. So I have a lot of reading and cooking to do :)

Finally got an appointment for the Bod Pod, I'm kind of scared, because the Bod Pod is pretty accurate, and I would sad if the reading comes out at 28%. But who cares, right?

I will put my opinions, my dogma to the test, and make myself a lab rat. I'll take bod pod readings every 2-3 weeks to see if I'm progressing at a good rate.

[teteness]

nice man.gained muscle and lost fat!
keeping working hard

9/25 - Good Day Fellow Keto'ers - 253 lbs - day 17

http://www.biblelife.org/myths.htm says- "The Grecian "Mediterranean Diet" has been touted as healthy because of the consumption of olive oil and fish. Indeed, olive oil and fish are healthy foods, but the people of Greece have a high consumption of saturated fat in feta cheese, butter, lard and poultry fats. Those who claim the "Mediterranean Diet" is low in saturated fats are liars."


I was extremely hungry all today, even though I eat a lot of food. Had about a 1lb of Chicken thighs for Lunch , and 2 Quad BK stackers for Dinner. I was still hungry after the 2 BK Stackers. Increasing food is getting to be very expensive now. Even though I ate so much, I still drop 2lbs of my baseline weight. I guess the extra muscle may have increased my metabolism.

Supplements: I have increase my Arginine (10g) and Ornithine (2g), This is my new stack, Muscles feel mad pump and full when I wake in the morning now. I'm experimenting with GABA (for GH Hormone production (Bed Time)), besides the wild dreams some nights the jury is still out on the GH Hormone part.



In the three weeks:
Before: 251 16-17%
After: 255 15%

I did lose some fat(~2lbs), but I put on some lean mass(~5) So I'm slowly leaning out. If I can lean out at 250lbs that would be cool . I guess you will gain weight if you consume over 4300 cals a day. lol

4000 cal, 74fats/25protein/1carb


Work Outs
Lower Body Workouts Kick Ass!!! :)

Work Out #1 - Morning - 30 min./ No Cardio
Leg Press 8-reps X 8-sets X Rest- 5 Deep Breaths
Hack Squat 8-reps X 8-sets X Rest - 5 Deep Breaths
Hamstring Curl Row 8-reps X 8-sets X Rest - 5 Deep Breaths
Biceps Curl 8-reps X 8-sets X Rest - 5 Deep Breaths
ForeArm Routine 20-reps X 4-sets X Rest - 5 Deep Breaths
Calf Raise 20-reps X 4-sets X Rest - 5 Deep Breaths

Work Out #2 - Evening - 30 min./ No Cardio
Leg Extension 8-reps X 8-sets X Rest- 5 Deep Breaths
ForeArm Routine 20-reps X 4-sets X Rest - 5 Deep Breaths
Bicep Routine 8-reps X 4-sets X Rest - 5 Deep Breaths

[Druluv75]

Well I haven't been updating for a couple days, I have been reading 3 books at the same time:

The Cut Diet
Life With Out Bread
Good Calories Bad Calories.

Basically I haven't been able to eat the large amount calories like I was doing for last couple of weeks because I have no appetite now. Staring at 1lb of ribeye steak on my plate, has me automatically full just by looking at it. However, the high calorie eating fest has brought back some much needed vigor, and I'm ready to begin a real aggressive cut.

Why most of us believe that exercise makes us thinner—and why we're wrong.
By Gary Taubes
http://nymag.com/news/sports/38001/

[Mo_ria]

I don't have any appetite right now either---I feel your pain :)
I just choked down some wasabi almonds which I usually love and could barely force myself to do it. Gotta love keto!

Keep up the great work! And let us know what you think of the books. I liked the Cut Diet, although I am enjoying the CKD a lot for now.

[wm009]

Honestly everyone does, we have been brainwashed to be afraid of fat. The only fat I fear is trans fat. In fact, we need to fear suger instead of fat. Do your research on fats and decide.

I love reading this link:
http://www.biblelife.org/myths.htm
Isn't that the truth. Great link.

I really enjoyed reading through your progress. Keep it up man.

[Druluv75]

The new weeks start again, I had a very dirty 24hr carb up. Hey it is play off time, and the Yankees are playing :). With that said, I'm pretty lucky I didn't gain any fat over the 24hr carb up. The caliper is still showing 10 -11 MM; if anything I'm actually down a .5 mm, but that's too hard to determine with the accumeasure device. I must admit I didn't drink any soda though but I did get my high frutose fix with snickers ice cream bar. Only the greatest candy bar ever invented. :) So with my carb ups, simple sugars are starting to get reduced.

Good news diet coke makes a slenda version now. :)

I have been doing some reading too, I have been reading Gary Taubes book "Good Calories Bad Calories". I have been so impress with this book I brand it as my new bible. Most if not every nutritional myth is been being debunked by this book, with references totaling over 200 pages, I would challenge anyone to prove this book wrong. :) So I have been slowly incorporating some of the facts I learned from reading this book.

So far I have been impressed with the stack. Especially with the Vaso, Vaso has me a little amped and focus, Today's workout had me closing my eyes and concentrating on every rep. I concentrate very hard when doing back exercises, because I can't see those muscles while working out. However, when concentrating while lifting, I can fail before the set is over, but since using the stack I can concentrate and finish my set.

Last week, I notice that xtend was my making my belly bubble a little bit, so I had to adjust the amount I used. I used half of the recommend amount of extend, but I doubled up on the EAA, and I feel fine now.

The goal this week is to lose 1 mm of my stomach, each mm is like 2-3 lbs of pure bodyfat. So Friday, my accumeasure has to read at least 9mm.

I'm going to go over some of the changes to the program. as per advice from "Good Calories Bad Calories"

Mo_ria - It seems like when you eat protein and fat your body knows when ist had its fill. Keep up the good work, I can see you are very pretty, and I can bet you will be smokin hot in a couple. :) Keep up the good work!

wm009 - thanks for the love

[DD66]

Hey Dru,

I thought you were following Gironda techniques? then Dispcale? you mention a 24 hr carb up, now you talk about good calories, and bad calories lol.

I think i have a pretty big discpline issue. I haven seen you stick with any idea long enough to change.
And imo...that 24 hour carb up, is a reason you give yourself to eat junk? lol
Why dont you simply follow ONE thing for like a month, give it time to be a habit.?

[jcain12]

one of my friends was on this diet and didn't follow through. he said it was a little hard going out to eat and trying to get something with no carbs and high fat. how you liking this diet so far? I havent seen much on this diet and body building so im curious

[Druluv75]

Hey Dru,

I thought you were following Gironda techniques? then Dispcale? you mention a 24 hr carb up, now you talk about good calories, and bad calories lol.

I think i have a pretty big discpline issue. I haven seen you stick with any idea long enough to change.
And imo...that 24 hour carb up, is a reason you give yourself to eat junk? lol
Why dont you simply follow ONE thing for like a month, give it time to be a habit.?

The game has never changed, and ideas are always changing and getting more refined. Ideas start with the most basic of information and grows when more information becomes available. My quest is never to follow one idea and stick with it in face of more relevant information. That's why people still use the same basic "body for life" type diet to lose weight, even though it doesn't work for everyone.

Gironda is the grand-daddy to low carb/ muscle building set -up. His information is very valuable because of the underlined principle. His body of work and the people he trained shows what the body can become with just protein & fat. The problem is that Gironda didn't really know why protein & fats were able to work so well though. He has put forth some insightful hypothesis on the subject, however, he wasn't able to tie it all together. Even though there were lots of studies done to back up everything he believed in. I should note access to information was very hard at that time he was relevant.

If you really look it, there were a lot of experiments done on obesity during the 30s, 40s, 50s. Scientist knew back then how to reduce obese patients, and how to control diabetes. In addition, during WWII a lot of research was done on obesity, the only problem was that it was done in Germany, and cocky ass American researches didn't bother to translate the work. If you think excessive calories and sedatary behavior makes you obese you may need to change your thoughts on that, and really take a look at the Alternate Hypothesis on obesity.

You will notice that my core beliefs has stayed the same, but some of the peripheral techniques has changed. If you are a student of Gironda, you would know that he believed people need to change when new and possible relevant information is available. So I have never strayed from Gironda ideas, I just embrace the part of always being a student and experiment with new ideas when they come forth. Also long as the core diet is in place, I have nothing to fear.

Good Calories Bad Calories is by far the most important work done for low carbers. The information in that book is worth its weight in gold, and should be required reading for everyone. I challenge any hard core high dogmic carber to challenge the work that was done in his book, and try and prove it wrong.

In response to DiPasquale, I'm starting to find holes in his work which kind of bothered me a little bit. But the core principles work very well. So he still relevant to the journey.

I must admit I'm still a carb junkie. :( I have limited my carb consumption to 24hrs, and I still feel I need to limit more of the carb ups. However, I'm afraid to fully let go of carbohydrates; but that's the addictive nature of carbohydrates. The more I study the more I learn that carbohydrates have to go. I also can't find any relevant information on why I need them.

Though you may think I change I lot, in reality I haven't changed. My core diet for the past 10 months has been fat & protein with a limited carb up. Gironda always said be a student to Body Building, read everything you can on the subject, and experiment with things that seem relevant. If it doesn't work chuck it, if it does keep it until it doesn't work anymore. I know you are a student of Gironda too, and if you read his whole body of work you will notice some of his theories change over time too :).

[Druluv75]

jcain12 - The good part of this diet is that is serves as crutch to low carb dieting. I feel that I'm very much addicted to carbohydrates, and I couldn't just jump into a Atkins type diet when I first started. As far as going out, it is hard. Try dangling crack in front of a former crack head; its not pretty. It takes time to break the carbohydrate addiction, but I'm starting to see that I'm able to go a little longer without carb ups, or reduce them to 24hrs. As my mental strength deepens I will totally eliminate them from the diet. I got a couple of low carb cook books, and I will learn who expand my low carb food choices.

[Mo_ria]

jcain12 - The good part of this diet is that is serves as crutch to low carb dieting. I feel that I'm very much addicted to carbohydrates, and I couldn't just jump into a Atkins type diet when I first started. As far as going out, it is hard. Try dangling crack in front of a former crack head; its not pretty. It takes time to break the carbohydrate addiction, but I'm starting to see that I'm able to go a little longer without carb ups, or reduce them to 24hrs. As my mental strength deepens I will totally eliminate them from the diet. I got a couple of low carb cook books, and I will learn who expand my low carb food choices.


Ha, I am right there with you! Pizza is my crack...and cookies and bread. It's getting so much better, though. Going 2 weeks without a carb up was really strangely liberating for me. Now I am trying the one day instead of day and a half that I was doing for the first 7 weeks. Should be interesting.

[Druluv75]

Well I have reach the crossroads of my journey. Through my research and my new found discovery of the hormonal connection fat loss I have decided to continue my keto diet without carb ups. This is one of my hardest choices I have had to make concerning my overall program. I really don't know how my body will react to this major decision but it worth a try.

The reason I'm taking this path is that I have slim out all over the body except for my stomach. My avatar is an old picture about two months ago; 10 -15lbs lighter now, so I'm a little slimmer than in the picture.

The slimming of the stomach is the hardest part of any weight loss program, hence, the reason why you always see guys going to town on ab exercises. But I know there are evolutionary and hormonal reasons why some men can have a hard time losing fat in the midsection. So in order to bypass these restrictions, I need to continue using the best hormonal environment possible to make the path a successful decision.

I'm finished reading Good Calories Bad Calories, and this book has provide a king's ransom worth of information. Moreover, the 200 pages of reference has some real good evidence from some of the most prestigious universities and doctors, that shows that the Alternate Hypothesis can certainly compete with the most popular Hypothesis regarding fat loss.

My carb ups has been the most fun, but its time to get down to business. I have been slowly phasing out my carb ups over the past weeks, so it really about getting past Saturday.

So wish me luck!!!!

[phabphour20]

Well Dru, I have been considering doing the same thing myself, but I am afraid of the implications for the gym. I am not sure that the body was meant to lift heavy weights repeatedly until failure quite so often as we do. So, I'll be very interested to see your results. Keep us informed.

As for me, carbup starts tonight!

-PP

Edit: What I mean to say is that there are a different set of implications for serious bodybuilders. A person who doesn't lift weight regularly can easily not carbup, but I am not sure about someone who depletes muscle glycogen so quickly and fully. Very interested in your results.

[Druluv75]

I have been thinking hard on this decision, but the science does support my logic on this.

I'm going totally on the idea that fat loss in directly affected by hormones more than the calories I eat. So on this path keeping endocrine systems working optimally is where my journey takes me. Reduction of energy to cells will impede any fat loss especially belly fat. So even when we reduce food calories we still want fat cells pick up energy slack to cells. This can only happen if hormonal systems are working right. So eating the least amount of food without getting hungry is the key. The question is: What is least amount of food needed to be satisfied? When there is no insulin present in the blood the body can be a good indicator for its direct needs. So instead of counting calories, we should pay attention to physiological needs of hunger. So I don't know what my day to day calorie requirement, but hunger will let me know.

Overtraining or excessive cardio will cause endocrine systems to operate inefficiently. This will bring fat loss to an immediate halt. Everyone believes that you need to work out balls to the wall on every workout, But workouts that are short and intense and use relatively lighter weights produce more growth hormone, and stimulates more testosterone. Growth hormone is a fat liberator plus muscle builder and testosterone helps belly fat be liberated. So in essence we should we should do more work in less time in order to lose more bodyfat.

I'm not worried about fatigued muscles, because muscles have no problem using fatty acids for the work out.

If muscles are so depleted that it needs glucose, the body will create more from proteins or from fats. The hormone that's responsible for the conversion of non-carbohydrates to glucose is glucagon, which is also happens to be a liberator of fat from the fat cells.

The body also uses IGF-1 to mimic the effects of insulin, while not as powerful as insulin it will still get the job done. IGF-1 is also another fat liberator. So I suspect, Intense but short duration exercise should do the trick to stimulate musles, without over-training them.

All these fat liberating horomones get suppress when insulin is present :(

[Druluv75]

Radio Interview with Gary Taubes: Click Extended Interview on Right
http://www.peoplespharmacy.com/archives/radio_shows/651_good_calories_bad_calories.php#

[Druluv75]

Well I made it over the weekend without a carb up, I didn't really have any cravings for carbs so I was pretty much happy with that. I'm checking to see if I suffer any set backs in the gym, because I'm adopting a full low carb lifestyle. I was able to keep cravings at bay by eating well high fat meals. One of my favorite anti-craving meals is ground beef, liberal portions of sour cream, and shredded Mexican blend cheese. If you are craving carbs, this meal will put a quick stop to it. I even went to a bar to catch the pats and cowboys, and I ordered un-breaded buffalo wings/ blue cheese and a couple of low carb beers. What was important about that bar trip was my ability to function in a high carb environment and still have fun without eating any fattening carbs.

The true test will see how I perform in the gym today. My muscles feel fine and I feel invigorated, but until you do your first neck press, you will know if holding off on carb ups was a smart decision.

I have been experimenting with my new PreWork out stack of BCAA/EAA and NO2/. So I'm using vasocharge, Xtend, and Primal EAA. So far I like how full my muscle feels while I'm taking this stack. So this may be a constant PreWork out strategy.

Last week was a good week. I was able shrink my waist measurement over my belly button by an inch. I am very happy with that because my belly is the hardest place to lose fat on. But I started using new techniques as far as my diet goes. I'm not motivated by hitting daily caloric totals or daily protein requirements, I use hunger to as my guide. At meal time, if I'm not hungry I will just eat a little bit, and if I'm hungry I will eat until satisfied. I have come to trust my body a little bit more, and I feel in a low carb environment that the body will make the best decisions. However, any carb cravings will be dealt with as an addiction trying to return, and I must try and fight it.

[phabphour20]

An inch off your waist, damn, good job. Mine hasn't budged in almost 3 weeks.

What is your lifting/cardio schedule like at the moment?

[Druluv75]

I was having the same problem of not losing any belly fat for awhile. Luckily I read cover to cover "Good Calories Bad Calories" and the book broke it down to all hormones or at least that was my take home message. I let hunger be my guide to amount of food I am consuming. I have abandon all calorie requirements, and all protein requirements, and just go by how I hungry or how satisfied I feel. Now that inch came with no weight loss on the scale, which actually baffles people when they ask how much more weight did I lose, because I let them know I haven't lost any scale weight for the past 2 months. I just notice my "fat 6-pack" :) is starting to coming in, I can see the muscle separation in my midsection, but its covered in fat; I don't know if this makes sense though.

I far as training, I downgraded my workouts to 20 - 30 minutes. I alternate my workouts. I do Chest,Back, Shoulders, and triceps for one workout, and I do Thighs, Hamstrings, Calves, Biceps, and forearms on the next day. I leave my gym bag home on Wednesday for a mandatory rest, because if I bring it I will go to the gym. The Wednesday rest day is the most important rest day of the week for me. If losing fat is all hormonal, Muscles as well as endocrine systems need their rest to. I have notice with me that excessive and too much weight lifting can put a strain on the body's hormonal system, and this can lead to fat loss stalls. So I carefully watch my weightlifting intensity. All I really want to do is stimulate, not annihilate the muscle.

I don't do any cardio, I can't really see the point. For me, I don't lose fat any faster by doing it. In addition, it can add unneeded stress to the body which can lead to overtraining. Eating less will stress the body less than 1hr of cardio. For men we really need to watch for overtraining because it will drop your testosterone levels; any drop of testosterone can stall fat loss especially around the midsection.

On my Alternative Hypothesis on Obesity tread, I will go into how fat cells really operate in relation to how body uses fat stores, its going to be exciting. For a juicy tidbit.

Its a myth to think that fat cells are just used for emergencies when there is a energy deficit. Fat cells are constantly being used for energy needs whether its a high carb or low carb diet or whether there is deficit or not. You don't need to create a deficit to lose fat body fat!

[phabphour20]

Yeah, I read the book too. I feel better, and my fiance tells me that my face looks leaner and she keeps squeezing my muscles. The scale isn't really changing, but neither is the tape measure around my waist.

I added 10 pounds to my bench yesterday, which made me feel good. I feel strong. I did about two weeks without cardio while lifting 4-5 days a week. I ate clean keto all week and then did a carb up (fairly dirty, so maybe this is part of it) on Fri night/Saturday. I wonder if it is possible that I am adding enough muscle to completely offset any fat loss, and maybe the fat loss is coming from places other than my waist. I don't know.

I gave in and did some cardio yesterday for the first time in a while. I guess I'll have to see if I start to see better results with the cardio. It is just frustrating to think I am doing things correctly but have no tangible results.

Keep up the informative posts Dru. I appreciate it.

-PP

[Druluv75]

PP just watch that cardio, the first sign of overtraining, you'll need to cut back. Like Gironda said overtraining puts too much stress on hormonal systems. And Gary Taubes laid out the science of how hormonal systems impact fat loss. Those are two powerful reasons to keep an eye on cardio and overtraining.

Well today was a weird day, my stomach was feeling a little bit flat so I measured my waist and found, am 1" down from last weeks measurement and a full week hasn't passed as of yet. I then step on the scale and found that I'm down 4lbs from last week Friday. The thing is that I can't really pinpoint any real reason because I changed a lot of things I was doing.

Some of the changes

Supplemental Changes
I added Xtend as a during workout supplement
I added vasocharge & primal as prework out supplement
I added Acetyl L-Carnitine supplement

Diet
Hunger is my guide

Exercise
Reduced all workouts from 45min to 25 min( 8reps/8sets to 12reps/4sets)
Instead of two a day, I do one a day


Carb ups
Currently suspending weekend carb ups.


so it could be a little of all for a synergistic effect.

So far I'm really causious since I suspended carb ups. I haven't really missed a step in the gym as of yet. But I don't want over do. If I'm losing weight with the reduce load, then I'm happy.

[phabphour20]

Man, I am starting to get real jealous of all these lbs you are dropping. And especially all the inches.

So, one workout a day for 25 mnutes. No cardio. Eat until you are full. What general ratio? 65/35 or so?

[Druluv75]

It just started to come together. When I spliced Gironda's techniques with Gary Taubes's book it all makes sense now. Gironda always preached about healthy endocrine systems but I always ignored it. After reading Taubes' book, he spent a great deal explaining how hormonal systems work and a light bulb went up.

I AM WORKING OUT TOO DAMN HARD FOR SMALL RESULTS.

I have been doing keto for over 10 months now, and that calorie counting is a waste of time. When insulin is low, your body becomes a better indicator of what it needs. When insulin is low there are 8 known fat liberating hormones that are running through the blood. Why disrupt hormonal balance with overtraining and excessive cardio. Excessive Long duration cardio is the worst, and I learned that early on my journey; I just didn't know why but I know now. Gironda was very intune with this concept, and his philosophy is built off of this. He always spoke of keeping nervous energy down, and proper rest after training. He always said "train 21 rest 7" . He knew that the body is better adapted for short & intense training, rather than a long duration effort. Get f*** in and get F**** out and rest and eat.

Forced low calorie eating and lots of training is where we mess up. If you calm the training down, and pay attention to appetite and hunger cues, you can easily eat less without feeling hungry. Decreased appetite and Vigor is a clear sign that fat cells are giving up some fatty acids.

Once I understood how the fat cells worked, I was able to create my diet and training around this concept. That's why quickly abandoned carb ups, because I want to keep this hormonal environment up. I will not, and never talk badly about carb ups, because it help me knock my carbohydrate addiction.

In addition sleep is probadly the best time for fat burning too, so the more you sleep the more fat you will burn. So rockstars get your sleep! :)

[pacificgrl]

hey, your posts help even the science challenged like myself to understand why exactly why the keto food plan i'm doing is yielding such great results. huge thanks for that.

right now i'm a slave to fitday. i just did a post in my journal wondering about macros and grams and this and that. i've never been one to count calories but since adapting to keto, i've had to start trusting that more FAT won't make me FAT. your post is perfect timing. since my carb-up on sunday, i'm absolutely not hungry but yet i'm off to fry up my dinner. oh the cycle....

[Druluv75]

Its funny when we start eating closer to what we evolve on, the easier fat loss becomes. The reason that I say "Let Hunger Be Your Guide" , is that hunger is a better indicator of the body's needs then setting an artificial caloric meal plan. The body will automatically adapt to the same amount calories if you provide the same amount of calories every day. Deceased hunger between meals, loss of appetite, and increased vigor are key signs that fat cells are releasing stored fatty acids into the blood. So it seems that we need to consume the least amount of food without getting hungry. However, you cannot ignore the hunger impulse, because this is where problem will arise. Ignoring hunger will only lead to a lowered metabolic rate and a loss of lean mass. Also if you try to make this into a low fat / high protein diet , it will not work either. The body is intune with both energy sources, if you skimp on both, the body will lower its metabolic rate and stress out hormonal systems. Supplying your body with fat keeps insulin low, and starvation red alerts down in the body.

[Druluv75]

Low Carb Beer Comparison Chart
http://www.bellaonline.com/articles/art14302.asp

[Druluv75]

Is dieting or exercise better for weight loss?

http://www.boston.com/yourlife/health/articles/2007/10/15/is_dieting_or_exercise_better_for_weight_loss/

[Druluv75]

Well its almost two weeks since my last carb up, I didn't notice any bad results as of yet, but trust me I'm the look out. Carb cravings are nil, and I'm really glad about that. Since my last journal entry, I'm down another 2lbs without much effort. I started the week at approx 257, and now I'm down to 251. Its really hard to pinpoint why this week is a fat melting week, and the other weeks were little weight loss. This week is my most successful week since starting in January. I finally just broke under 40" on my waist around my navel. This is very big considering that most of my fat lost has been around my arms, hips, and legs. To start attacking the waist area is very motivating to me right now.

Regarding the fatloss is very touchy right now, because I don't know what to do. How healthy is it to lose 6lbs in a week; the funny thing is that I did it on less effort. So today, I need to see if I lose another pound, if I do, I need to see if I should slow it down. How much fat loss is healthy in week? However, the only way to slow it down would be to eat more carbs, but eating carbs is just too risky right now. With my addiction to carbs low, I don't want to wake up those pathways again.

[RU4A69]

. Excessive Long duration cardio is the worst, and I learned that early on my journey; I just didn't know why but I know now.

Forced low calorie eating and lots of training is where we mess up. :)

....

I'm gonna subscribe just for your sagely wisdom dru. :)


I have notice with me that excessive and too much weight lifting can put a strain on the body's hormonal system, and this can lead to fat loss stalls. So I carefully watch my weightlifting intensity. All I really want to do is stimulate, not annihilate the muscle.

I don't do any cardio, I can't really see the point. For me, I don't lose fat any faster by doing it. In addition, it can add unneeded stress to the body which can lead to overtraining. Eating less will stress the body less than 1hr of cardio. For men we really need to watch for overtraining because it will drop your testosterone levels; any drop of testosterone can stall fat loss especially around the midsection.

[toasty]

amazing job so far. really inspiring especially for someone like me who has been hesitant to start keto.

[Jglinatsis]

Regarding the fatloss is very touchy right now, because I don't know what to do. How healthy is it to lose 6lbs in a week; the funny thing is that I did it on less effort. So today, I need to see if I lose another pound, if I do, I need to see if I should slow it down. How much fat loss is healthy in week? However, the only way to slow it down would be to eat more carbs, but eating carbs is just too risky right now. With my addiction to carbs low, I don't want to wake up those pathways again.

I don't think it's anything to worry about to be honest Dru, but your only option to slow down the weight loss isn't so much just add more Carbs, you could slow it down by eating more when your not hungry, that worked to keep your weight loss slowed for the past 8 months right? Prolly more correct to say you were pushing your calories very high to ramp up your BMR and do all your experimentation, but its kind of the same from what I have read.

I'm always very impressed to see what your thinking and doing and I hope you keep it up...

JG

[Druluv75]

....., the simplest possible explanation for feeding behavior is that we eat to maintain this flow of energy to cells -- to maintain "caloric homeostasis" -- rather than maintain body fat stores or some preferred weight. If cells themselves are receiving sufficient fuel to function, the size of the fat reserves is a secondary concern.

As Friedman and Stricker explained, "Hunger appears and disappears according to normally occurring fluctuations in the availability of utilizable metabolic fuels, regardless of which fuels they are and how full the storage reserves."

Here is a quote from the Good Calories Bad Calories: Carbohydrate hypothesis III, Here is a good theory on why we may get hungry.So if we are not hungry then the body's cells are getting enough energy.

So the trick is, How can we release more fat from the fat cells.

[Phenix Soul]

Good luck on your quest. I am currently taking a break on my keto stent. I havent seen no weight loss on scale but tons & tons of fat loss in mirror images. Sorry no progress pics. I hate myself in pictures.

My first keto experience was in 2000. 1-1-00 at 289lb i needed a change. In seven months i dropped from 289lb to 214lb. I counted calories & fitday'd my life for at least 3 or 4 months. After that i knew what my body needed & wanted.

Now i am not really sick of keto, but i guess eating eggs, brocolli / caulflower & steak, beef,chicken all day for the last 2 months kind of got to me after being on keto for the last few years on / off.

Also i want to do an test on myself through winter to see how i look eating carbs (good carbs) clean diet.

When you reach your goal weight "druluv75" you will be a monster.

Peace

[Druluv75]

Well some good news, I lost another 3lbs from last week Friday, so I'm down to 248lbs. I also lost another inch around my waist. I feel that reducing my carb loads is really helping right now, I also started fat cycling my meals; so my middle meal is grilled chicken breast. It seems that fat cells will always try and reach equilibrium, so you have to adjust fat levels to get the fat cells to release some more of the fatty acids. Work Outs are still short, but I have been able to get stronger even though I'm eating less. What I have found is that when you eat less, and the fat cells are releasing fatty acid to make up the difference, you still end up at maintenance even though you eat under maintenance. So while dieting, you can drop calories as far down as you want, as long as the fat cells are releasing fatty acids to make up the difference. However, once you get hungry you have to eat.

[Druluv75]

Thanks for the love Phenix Soul,

For me and the way my insulin works, I can not abandon a high fat/low carb diet. While a Ketogenic will help fix insulin problems, going back to a high carb diet will bring back the same problems I avoid while eating low carb. To me there is no such thing as clean carbs. As long as carbs increase insulin production, I know I need to decrease the amount of carbohydrates in my diet. Both clean and bad carbs both impede fatty acids from being released from fat cells, and if you have the propensity to fatten, advoiding both carbs will help keep fat off the body.

[Druluv75]

Want Proof Of What's Healthy? Fat Chance
http://www.brandweek.com/bw/magazine/features/article_display.jsp?vnu_content_id=1003661005&imw=Y

[Druluv75]

Well I think the Gary Taubes, pissed off some people. Apparently, the council of wheat foods basically suggests that Gary Taubes book is another fad diet book giving carbohydrates a bad name. Here's the link: http://grainblog.wheatfoods.org/?p=52

The wheat council in a nutshell believes that it boils down to calorie in/ calorie out. A calorie of protein is the same as a calorie of carbohydrate, is the same as a calorie of fat. To believe this, a person has to believe that 1500 calories of Twinkies has the same weight loss potential of 1500 calories of Steak, sweet :) .

Well alls good with the diet, I was able to drop an additional 1lb to bring my weekly total to 4lbs, and the week is not over as of yet. I'm starting to get my props too! The manager of New York Sports Club came over to me to congratulate me on my transformation. He said that I was one of the two, who truly used the gym to transform their body, and I was proof that dedication is the key to weight loss. So that made me have a good day. People in the gym seem baffle that my workouts are short, and cardio is none existent, and I still lose weight. In a friendly way, I let them know you are working your body too hard, but they laugh at me, because they believe that exercise is the only way. So I just keep it moving, and do my own thing.

I have strengthen my position that carbs should not be part of a post work out meal. I direct this to obese or over weight reducers. Lean people can do what ever they want, but over-weight reducers should take out the post work out sugar. It seems after a workout, muscles are very insulin sensitive, but so are fat cells, and both require nourishment following a workout. If you ingest sugar, muscles will stop burning fatty acids after your work out, and switch to use up the available dextrose ingested. After insulin drops, fat burning will begin again. Again, depending how fast and how much insulin get pump this will determine how long it stays in the blood stream trapping trapping fat in the fat cells.

[phabphour20]

So, have you modified your thinking on whey post-workout? It seems to be insulinogenic as well and might have some negative effects for fat loss.

Also, fantastic job man. Fantastic.

-PP

[Druluv75]

That's the thing, if whey causes insulin to be secreted, I would skip the whey pwo just to keep the fat burning environment up. When I get to 10%bf, I would add whey, but mix it with heavy cream to lessen the chance of or the amount of insulin in the blood stream. I think our naturally leaner folks can use the sugar & whey and get good results, but if we have tendency to fatten, I would rather skip the sugar and whey and have whole food (protein and fat) meal.

[phabphour20]

That's the thing, if whey causes insulin to be secreted, I would skip the whey pwo just to keep the fat burning environment up. When I get to 10%bf, I would add whey, but mix it with heavy cream to lessen the chance of or the amount of insulin in the blood stream. I think our naturally leaner folks can use the sugar & whey and get good results, but if we have tendency to fatten, I would rather skip the sugar and whey and have whole food (protein and fat) meal.

That is what I am thinking as well.

I certainly "have a tendency to fatten." LOL.

[Mo_ria]

Well I think the Gary Taubes, pissed off some people. Apparently, the council of wheat foods basically suggests that Gary Taubes book is another fad diet book giving carbohydrates a bad name. Here's the link: http://grainblog.wheatfoods.org/?p=52

The wheat council in a nutshell believes that it boils down to calorie in/ calorie out. A calorie of protein is the same as a calorie of carbohydrate, is the same as a calorie of fat. To believe this, a person has to believe that 1500 calories of Twinkies has the same weight loss potential of 1500 calories of Steak, sweet :) .

Well alls good with the diet, I was able to drop an additional 1lb to bring my weekly total to 4lbs, and the week is not over as of yet. I'm starting to get my props too! The manager of New York Sports Club came over to me to congratulate me on my transformation. He said that I was one of the two, who truly used the gym to transform their body, and I was proof that dedication is the key to weight loss. So that made me have a good day. People in the gym seem baffle that my workouts are short, and cardio is none existent, and I still lose weight. In a friendly way, I let them know you are working your body too hard, but they laugh at me, because they believe that exercise is the only way. So I just keep it moving, and do my own thing.

I have strengthen my position that carbs should not be part of a post work out meal. I direct this to obese or over weight reducers. Lean people can do what ever they want, but over-weight reducers should take out the post work out sugar. It seems after a workout, muscles are very insulin sensitive, but so are fat cells, and both require nourishment following a workout. If you ingest sugar, muscles will stop burning fatty acids after your work out, and switch to use up the available dextrose ingested. After insulin drops, fat burning will begin again. Again, depending how fast and how much insulin get pump this will determine how long it stays in the blood stream trapping trapping fat in the fat cells.

Oh god, my fat cells are probably screaming to be fed! :( That is such a scary thought. I think they are in the buffet line at the Bellagio as we speak...;)
Congratulations on your losses and your inspiring progress!!
I am laughing at the council of wheat foods being mad about Gary T's book...you could never eat wheat or grain anything again and be perfectly fine. The brainwashing of the American public as far as food goes is totally crazy...I see all aspects of it at my job. *Shiver*

[Druluv75]

Low-Carb Diet & Protein Turnover

Check This Out :

The major finding of the present study was that muscle protein synthesis increased despite strict carbohydrate restriction and a marked reduction in the daily exposure to insulin. This increase in protein synthesis was accompanied by an increase in whole-body proteolysis.

http://weightoftheevidence.blogspot.com/2005/09/low-carb-diet-protein-turnover.html

[Druluv75]

Well today I lost .5lbs today, I need 1lb more to bring my total weight loss to 60lbs. One thing I noticed with my low carb not no carb weekends, is that I'm losing the same amount of weight scale wise as if I totally carb up. What I mean is, When I totally carb up, I would gain about 8lbs - 10lbs of body weight, after keto-day 1, I would lose the same 3lbs, and I would lose the rest of the 8lbs by Friday, sometimes I would come in lower than last week, and sometimes I would not. However, going low carb over the weekend kept my weight stable, and now I'm 10lbs lighter. Now I don't know how fatten is the CKD version of the carb up, but I do know that I have to keep it low carb in order to keep the loses coming. This realization is pretty upsetting to me, I have been on this new lifestyle for over 30 weeks, and if I had done the weekend as low carb, I would of reached my goals quicker. I won't cry over spill milk, but I needed to get this of my chest.

What I'm learning since grasping the way the body works, is that the obese need a different way to get results. I lot of these diets don't really address the needs of over-weight reducer.

[phabphour20]

Well today I lost .5lbs today, I need 1lb more to bring my total weight loss to 60lbs. One thing I noticed with my low carb not no carb weekends, is that I'm losing the same amount of weight scale wise as if I totally carb up. What I mean is, When I totally carb up, I would gain about 8lbs - 10lbs of body weight, after keto-day 1, I would lose the same 3lbs, and I would lose the rest of the 8lbs by Friday, sometimes I would come in lower than last week, and sometimes I would not. However, going low carb over the weekend kept my weight stable, and now I'm 10lbs lighter. Now I don't know how fatten is the CKD version of the carb up, but I do know that I have to keep it low carb in order to keep the loses coming. This realization is pretty upsetting to me, I have been on this new lifestyle for over 30 weeks, and if I had done the weekend as low carb, I would of reached my goals quicker. I won't cry over spill milk, but I needed to get this of my chest.

What I'm learning since grasping the way the body works, is that the obese need a different way to get results. I lot of these diets don't really address the needs of over-weight reducer.

I agree with you. I think someone who is naturally lean, or has worked to get themselves there, can do a big carbup on the weekend. I don't think obese or easy gainers should.

I am super-sensitive to carbs and since I started doing a full day carbup, my progress has all but stopped. I think they may be essential for someone with little fat as it is as they have less stored energy to mobilize for protein synthesis and need to ingest some glucose.

For fat people, the carbup isn't really necessary. For me anyway, one cheat meal seems to be enough, both in terms of muscular growth and in terms of psychological release. Some day I hope to not even worry about the psychological part, but I have a terrible history of doing well for a little while and then binging because I have deprived myself so long.

I have also found that once I am fat adapted, this one big dirty cheat meal doesn't knock me out of ketosis and sometimes I actually weigh less the next morning. So my plan is to stop setting myself back with big carbups.

I think, like you said, if I had stuck to a keto diet without the carbups, I would be much further along than I am. Maybe Atkins was right. You don't ever really need carbs. Live and learn, right Dru?

[Druluv75]

Oh god, my fat cells are probably screaming to be fed! :( That is such a scary thought. I think they are in the buffet line at the Bellagio as we speak...;)
Congratulations on your losses and your inspiring progress!!
I am laughing at the council of wheat foods being mad about Gary T's book...you could never eat wheat or grain anything again and be perfectly fine. The brainwashing of the American public as far as food goes is totally crazy...I see all aspects of it at my job. *Shiver*

Grain companies and HFCS people are shaking in there boots right now, since Gary grab all of the relevant studies linking Cancer, Obesity, and Diabetes to hyperinsulin secretion, and put in one book! Even Andrew Weil had to bow down to how well this book was researched. Andrew's problem is he doesn't like saturated fat, but to have Andrew Weil agree with most of the stuff in the book is well worth it. So Gary is starting to turn heads.

I think grain, sugar, juice companies are going to start a stronger campaign on a Calorie is a Calorie or maybe the moderation is key statement that's based on no science. I was really impress on how Gary showed the research on how much of a scam it is to believe that calorie is a calorie foolishness. The evidence is mounting, so there are going to be some problems. With obesity on the rise all over world, even in countries with no McDonalds or Xbox 3, and with low fat starvation diets not working, the only cure will be a pill that will lower insulin secretion or clear it out of the blood stream after a meal has been digested. Telling people not to eat grain, is like telling a crack head to stop taking crack.

[phabphour20]

You'd think all the studies that feed people (or lots and lots of mice) the exact same calories, but different macro ratios would solve the question of "a calorie is a calorie."

Consistently (like 99% of the time), the high-fat, low-carbphydrate diet produces greater fat (not just weight) loss on the same calories as a high-carbohydrate, low-fat diet.

How can people reconcile this? The denial of the evidence in this case, more than any other on this subject, is absolutely stunning.

-PP

[Druluv75]

The fact that carbohydrates may have a unique ability to fatten some people totally escapes people's minds. Like people who are allergic reaction to shellfish or peanuts, these people have a metabolic problem eating these foods. So, Why can't people be allergic to carbohydrates in the same way? Why is so hard to believe that carbohydrates may cause some people to fatten very easy despite calories ingested? Ask cattle ranchers, how they get their cattle so fat for prime cuts of beef, and they will tell you, all you have to do is feed them process grain.

What's even startling, no one can really prove that carbohydrates are needed. We can prove that we need essential amino acids, we can prove that we need essential fatty acids, but there is no essential glucose, and its very hard to prove the need for it.

To make matter worse is, the addictive power of carbohydrates is for real. During the keto phase, the drive to change up protein sources is always present, however, I used to eat the same bagel or pasta every day and not get bored. Maybe the drive to change protein and sources is innate because different protein sources provide different nourishment. For example sometimes I feel for chicken, sometimes for steak, and sometimes for fish or shellfish. This drive make sure we get a full assortment of aminos and different kinds of fats. My weekly training keeps my taste for steak high, but on rest days I prefer other types of meat.


Well any ways, I reached another milestone, I have officially lost 60lbs of body weight, with a 1.5lb loss today. When I look down at the scale, I was amazed, that I did it. However, I still have 15lbs to go, so the journey continues. I had reached the fork in the road, and had to decide whether or not to take the path less taken, but with science and my experience I made the right choice, and was able to reap the benefits even though I took the harder path.

Work outs are getting more intense, so maybe I'm dailing into some more of my fat reserves, this loss has me so amp up, I might go no carb over the weekend.

This lead me into thinking that the diet should match way your body works and not the other way around. A clear understanding of how hormonal systems work, is the real key in losing excess bodyweight. The weight of evidence points to the fact that Insulin is the only fatten hormone the body produces, and only through the metabolization of glucose can fat accumulate. How much and how long insulin stays in your blood stream is rate of which fat will accumulate.This is a fact that scientists discovered in the early sixties. Why the public in 2007 don't know this, I don't know why.

Right now I'm trying to figure out how I got the 3lbs loss on Monday, and the other days .5 to 1.5 days. I have to think about some more before I report it though. I'm experimenting with some of my supplement stacks to see which mix is most potent.

Happy Carb Up Every One!!!!! :)

[Druluv75]

Excellent weekend, I keep my carbs below 50grams, and I'm up 2lbs on Monday. I don't know the comp of the 2lbs, but I highly doubt that it could be bodyfat. If the 2lbs is water, that would be perfect because I was able to at least store some glycogen into the muscles. Not as much if I had a massive carb load, but good enough to get me through the week, plus I have been reading that partially depleted muscles use more fat to fuel work outs.

For the weekend I switched from a eat until satisfied to eat till stuff. I hope this will initiate some growth by stimulating IGF-1 and Growth Hormones, I also get to readjust my metabolism upwards to make fat loss easier during the week, together these hormones can pack on muscle and burn additional fat during the weekend. This will never beat the stuffing power of Insulin, and the sweet taste of mcdonald's frys, but its good enough for me.

This morning I checked my waist, I usually go around my navel, and I found that my love handles dropped down and my waist measurement went down a inch to 38" around the navel. I'm able to see some upper abs trying to peak through the fatty layer, but nothing to write home about, but seeing real changes is really uplifting right now.

Mondays workout was really good, Gained on all lifts, and I even sneaked in a little double-set to help bring out the delt tie-in. I'm working on a keto preworkout stack, and this stack gave me mad energy today, and I need to see if it produces weight loss on the scale though. Will report, if it works!

[Phenix Soul]

sweet man. keep up with the flow.

[Mo_ria]

Nice job!!!!!!!!!! Congratulations on all of your progress...

[gountilfailure0]

good luck losing the weight is the easy part keeping it off is where it counts :) im just starting a keto diet today im curious u keep ur carbs 30 grams under or 50 ? i will put this diet to the test as far as for losing the few lbs of fat i need to get off me id never use this kind of diet for a bulking phase

[Druluv75]

good luck losing the weight is the easy part keeping it off is where it counts :) im just starting a keto diet today im curious u keep ur carbs 30 grams under or 50 ? i will put this diet to the test as far as for losing the few lbs of fat i need to get off me id never use this kind of diet for a bulking phase

Keeping the weight off is pretty easy as well, as long as I don't eat carbs, I will not gain the weight back. You need the glucose from carbs in order to accumulate fat. With my weight loss, I can see how easy it is to fatten on carbohydrates, I would be a fool to return to carbohydrates, and deserve to fatten again, if I do return.

Losing fat is not rocket science, once you understand that insulin is the gatekeeper of fat. Control insulin, and fat melts off the frame without much effort. Judging by the body's hormones, we have more fat liberating hormones than storage hormones; it would be safe to say it is easier to lose weight than to actually gain it; however, insulin is one bad ass storage hormone.

I keep my carb levels very low, if I could get it to zero I would, but I love eggs & heavy cream , and this is where most of my carbs come from. Once I get to the weight I want, I'll add veggies back to level my weight off.

Good Luck with keto, but the real secret behind fat loss is controlling your Insulin, Keeping insulin low will allow fat cells to release fatty acids in to the blood stream for energy, the releasing of fatty acids into the blood stream will blunt appetite because the body has a readily available source of energy flowing. This why on the low carb phase, people find it hard to eat a whole bunch food, and not because protein and fat is more filling.

Some of us need to really watch our carb loads, the same macro nutrient ratio for carb loads is the same ratio Sumo wrestlers use to fatten. :)

[gountilfailure0]

u got it wrong carbs dont make u fat carbs provide u with the strongest hormone for muscle growth ..insulin.. its unused energy(calories) which make u fat and no keeping weight off isnt as easy as losing it i have lost over 200 lbs so i can tell u dont get the idea that carbs will make u fat thats not true at all and good luck with achieving ur goals

[RU4A69]

What do you have to say about the issue of potentially falling T3 levels during an extended no/low-carb period. Is this not a concern for you?

Good luck and keep up the great progress!

[Druluv75]

Insulin is not the strongest hormone for muscle growth, Growth Hormone & Testosterone is more important to muscle building.

High insulin levels and glucose causes fat accumulation in fat cells. The body can't not produce fat without dietary glucose. So over-eating is not the cause of fat accumulation, it an effect of hyper insulin production. Studies already prove that fat can accumulate in calorie deficits, because the small amount of carbohydrates calories are converted straight to fat cells. Fat people over-eat, because fat is trap in fat cells and can not be released because of insulin. Insulin clears the blood stream of circulating fatty acids, in the anticipation of glucose.

If the dietary glucose is burned off and Insulin levels are still high, this causes the bloodstream to be devoided of energy. This will result in "internal starvation", cells are not getting energy, even though ample fat is around, but the body can't get to its fat stores because insulin is present. This is important concept to understand, this is why cardio or weightlifting can't do its job unless insulin is low enough for fatty acids to escape the fat cells. This how some obese people get to be skinny fats. Starving cells will breakdown muscle if it can't get to fat stores.

Yep insulin is so powerful that it suppresses all of the fat liberating hormones. Calories have nothing to do with fat loss, fat loss is dependant on how your body uses Insulin. Produce too much and you get fat regardless of how much weight lifting or running you do. Fat loss has more to do with your hormonal environment, and less to do with calorie and energy deficits. Control Insulin and you'll eat less because more fatty acids can leave the fat cells, this why low carb diets curb hunger. You can lose weight with high insulin levels, but its not fat. You'll get smaller but you will still be at the same body fat percentages.

The person who discovered that a calorie of protein is the same as a calorie of fat is the same as a calorie of carbohydrates, also said that: Hormones may play a more important role in the reduction of bodyfat than the calorie itself. Of course the calorie in / out fanatics jump on the first part of the statement, but they ignore the latter statement.

Insulin output varies from person to person, so some can eat whatever they want and lose weight, and some have to watch every carbohydrate gram to lose any weight. So you have to adjust your diet, to the way your Insulin works. So some people just have to cut sugar laden sodas to lose body fat, while others have to eat low amount of carbohydrates to produce any fat loss.

Once we understand and respect the storage power of insulin, fat loss becomes easier and more successful.

[Druluv75]

Just coming from the gym, and I had a good workout. My prework-out stack seems to working. I'm taking vasocharge, Hot-rox extreme, and sesamin 20-30min before working out. I have been doing this stack for almost 2 weeks, and I'm able lose weight the next day. I lost another pound, so I'm now down to 244. With gym intensity and strength going up and scale weight going down, means good things.

Being a Gironda Student, I know supplements can help get you lean. I even have my Gironda muscle t-shirts that I work out in for inspiration. :)
The stack Im using has:
L-Carnitine
Caffeine
yohimbine
Fat as oil

1). So the stack is suppose to provide energy through fat (Sesamin)
2). Help liberate more fat from fats cells for energy (Hot Rox Extreme)
3). Increase Blood Flow (Vasocharge)
4). Help Burn more fat with L-Carnitine (Vasocharge)

So far I have good results with this stack.

My insulin support stack, is inspired from Atkins
Chromium Picolinate

Also from research done from PP, PP found a study show how different foods can cause a surge of insulin. Too bad the study didn't use fatty meats or added fats to protein to see how the pancreas reacts to 70F/30P meal. However, they found that lean meats produce the same insulin response as brown rice. Since high insulin prevents the fats from leaving fat cells, lean meats are a no no for fat loss. We need the fats to keep our insulin response low due to protein.

So changes need to be made to my program, I have been tempted to lowering the fat to see if more fat will be lose, but due to the insulin index of lean meats, this would of been a mistake. Most low carb dieters fail because of this. Remember, Fat can't escape fat cells when insulin floating around.

So the thing I need to do is pack my protein requirements for the Morning & Afternoon meal, then my last meal before bed will be low protein/ high fat meal. Or eat my High protein/ High Fat meal earlier, then retire with a heavy cream dessert. So we should have the most protein for the morning meal, then bring it down as the day progress, but we still need to keep the fat high. This will lower our insulin by bedtime before the 8hr sleeping fast. Now before bed, if Insulin is low, more growth hormones will be able to do its job. :) I need to try and see if it works out!!!! Good work with the Insulin Index PP!


If anyone has studies showing how the pancreas react to 70F/30P meal, please forward to me.

[Druluv75]

What do you have to say about the issue of potentially falling T3 levels during an extended no/low-carb period. Is this not a concern for you?

Good luck and keep up the great progress!
I think low T3 levels are better link to starvation diets, or energy deficits caused by cells not getting enough energy. The body will down grade all metabolic functions when this happens. Low carb diets should be high in fat, and fat provides a lot of energy than high carb diets. I would worry more about high carb, low calorie diets on T3, than low carb / high fat diets.

[gountilfailure0]

wow im impressed insulin is the strongest anabolic hormone u have if ur body has calories it doesnt use for recovery or anything else it turns to bodyfat u have alot to learn ask anyone who has been lifting for along time insulin is the most anabolic hormone we have

[RU4A69]

wow im impressed insulin is the strongest anabolic hormone u have if ur body has calories it doesnt use for recovery or anything else it turns to bodyfat u have alot to learn ask anyone who has been lifting for along time insulin is the most anabolic hormone we have

WOMEN have insulin too, plenty of it. A 150lb squat is "outstanding" for a woman. I think you're underrating the power of testosterone.

Why is it nearly impossible to put a SIGNIFICANT amount of muscle on a woman?

[Druluv75]

Well this morning was a good morning, I lost 2lbs, and I'm down an inch on my waist. I'm really starting to dial-in the diet now, and it couldn't come at a best time. My goal weight is 230lbs, and now I'm 12lbs away. PP's' link on the insulin index was very important, because it shows that lean meats causes a large insulin spike. I could never really understand why the fat part of low carb so important, but it all makes sense now. The fat keeps insulin at bay when eating meats.

So the low carber needs to control carbohydrate insulin & Protein Insulin. Of course the carb insulin response is a double whammy, because this is where fat can accumulate.

This weekend I'll try and lose the next 2lbs for a even 65lbs.

Happy Carb up day!

[phabphour20]

Well this morning was a good morning, I lost 2lbs, and I'm down an inch on my waist. I'm really starting to dial-in the diet now, and it couldn't come at a best time. My goal weight is 230lbs, and now I'm 12lbs away. PP's' link on the insulin index was very important, because it shows that lean meats causes a large insulin spike. I could never really understand why the fat part of low carb so important, but it all makes sense now. The fat keeps insulin at bay when eating meats.

So the low carber needs to control carbohydrate insulin & Protein Insulin. Of course the carb insulin response is a double whammy, because this is where fat can accumulate.

This weekend I'll try and lose the next 2lbs for a even 65lbs.

Happy Carb up day!

Yes, basically, don't eat any meals without fat in them.

[trueathlete]

Well this morning was a good morning, I lost 2lbs, and I'm down an inch on my waist. I'm really starting to dial-in the diet now, and it couldn't come at a best time. My goal weight is 230lbs, and now I'm 12lbs away. PP's' link on the insulin index was very important, because it shows that lean meats causes a large insulin spike. I could never really understand why the fat part of low carb so important, but it all makes sense now. The fat keeps insulin at bay when eating meats.

So the low carber needs to control carbohydrate insulin & Protein Insulin. Of course the carb insulin response is a double whammy, because this is where fat can accumulate.

This weekend I'll try and lose the next 2lbs for a even 65lbs.

Happy Carb up day!

Looks good keep up the good work

[Jglinatsis]

Hey Dru,

For what it's worth, I think your spot on man!!!

It's all about the insulin...The person that learns to regulate their insulin production has this whole fat storage/mobilization thing in the bag.

I just want to thank you for coming here and sharing your personal research with all of us. It has helped me immensely to dial in my own efforts and see real results. Some of the tricks I have learned, like adding heavy cream to my whey shakes to lower the glycemic impact has been just what I needed to overcome my hyperinsulinism. You got a huge rep and pat on the back from me bro...keep telling it on the mountain...some of us are listening and learning!!!


JG

[Druluv75]

Been gone for awile, missed speaking to my keto friends :) Got some more info to share, so stay tune!

[phabphour20]

Been gone for awile, missed speaking to my keto friends :) Got some more info to share, so stay tune!

Can't wait!

-PP

[Druluv75]

Some of the new things I’m experimenting with is a home glucose meter. Fat can only leave fat cells when insulin levels are low, and for the most part reading blood sugar levels is a good way to see if insulin levels are low. I wish they had a insulin meter for home use, because that meter would make dieting even easier. An Insulin meter would automatically stop people from making ketogenic meals into a lowfat/high protein meal when they see their insulin shoot up after a grilled chicken breast dinner.

I have taken a couple of readings and I notice my glucose levels are always on the low-side, even after eating a ketogenic meal, so I prove to myself the ketogenic meals really does keep blood sugar levels low. The most surprising, was when I tested my glucose after a real high carb meal. I had two mcdonalds fish sandwiches, 3 large fries, and 3 cookies. An hour after eating my blood glucose only raised 20 points to just over a hundred, so my response to carbohydrates is getting better. So now I’m able know how much carbs I can handle, when I eat carbs.

The weakness with the glucose meter is that the body, is always trying to keep blood sugar levels stable, however, you need to drop blood sugar levels low in order to get to insulin sensitive fat cells(Abs for men) to give up its fat contents. But since your body is always keeping blood sugar levels stable its hard to know when the blood sugar levels get low. So you really don’t know if blood sugar levels are really dropping low enough to get insulin levels low enough for hard to reach fats to give up it fatty goodness.


With the understanding of how insulin & blood sugar levels can affect fat-loss, it is easier to create a diet around this. The main reason you want to keep dietary carbs low is that you want the body to take care of all the glucose needs. As blood sugar levels and basel insulin levels drop the body will release glucagon, to stabilize blood sugar. So every time your blood sugar drops your blood will mobilize more fatty acids to stabilize blood sugar levels, however, insulin levels need to be low too.


Alpha Cells
The alpha cells of the islets secrete glucagon, a polypeptide of 29 amino acids.
Glucagon acts principally on the liver where it stimulates the conversion of
• glycogen into glucose ("glycogenolysis") and
• fat and protein into intermediate metabolites that are ultimately converted into glucose ("gluconeogenesis")
In both cases, the glucose is deposited in the blood.
Glucagon secretion is
• stimulated by low levels of glucose in the blood;
• inhibited by high levels of insulin, and
• inhibited by amylin.
The physiological significance of this is that glucagon functions to maintain a steady level of blood sugar level between meals.
Injections of glucagon are sometimes given to diabetics suffering from an insulin reaction in order to speed the return of normal levels of blood sugar.

[Dukus]

Awsome log, theres so much information in here I dont have time to read it all! Im thinking about trying keto when i decide to cut as im trying to pack on some muscle over the winter.

[Druluv75]

Whats up fellow Keto'ers, All is well, I'm basically taking the month off from training. I work out for the whole year rarely missing a schedule work out. For the most part of the year, I trained twice a day for 5 days a week. With that said, I need some rest. Its been a very good year, and my dream of becoming slim has been accomplished, but the journey is not over. Single digit fat% is the real goal.

While taking some time off, I still was able to shed some more weight. I'm down to 236lbs, 1lbs shy of a total of 70lbs loss since I started a Ketogenic lifestyle. I went down from a 44" inch pant waist to 34" pants waist now, I can finally shop in the normal stores now. :)

Since taking time off, I noticed my appetite drop, and I feel quite stuff with under 2000k per day. I did know if I stop training, I would lose more weight, because training stimulates my appetite. I would be able to eat way less when not training thus creating a higher deficit.

My experience with this raise some questions, for fat burning only, How do I train with out stimulating my hunger?

In order to put a program that only targets fat loss (the last 20lbs) we need to understand some basic rules. Now the general keto program will get you slim, but getting ripped may be a different problem for different bodies types. I totally believe that I got fat by eating too much sugar and process carbs, so when I reduced my carbs the fat left my frame. So if reducing my carbs burn the fat of my body, this would suggest that surplus calories is not my problem, but too much insulin circulating the blood stream and too much insulin production contributed to my fatness.

These observations help design a program that would help me get the last 20lbs off to get to single digit bf%. I already lost 5lbs and have 15lbs to go. I didn't even go to the gym to get the first 5lbs, even though I have been losing weight the whole year. A nice 225lbs is a good goal to set.

Rules to get the last 15lbs:

Keep blood sugar and insulin levels low. We want to get blood sugar as low as posssible, so that Insulin levels remain low. We want these levels to be as low as possible, so that fatty acids can easily escape the fat cells. So the total reduction of carbohydrates are imperative. Keeping carbs to as close as zero will keep the bloodstream flooded with fatty acids. The fatty acids escaping fat cells will automatically reduce appetite. Don't be alarm if you notice that 1500k is a lot of calories when blood sugar and insulin levels are low.

I have more to add, so I will continue later with this.

[RU4A69]

Well done Dru

[phabphour20]

Welcome back Dru. You were missed. Glad to hear you are keeping up the lifestyle.

-PP

[floyded]

Hey Dru,
I started keto yesterday in hopes of losing body fat and not muscle, and I find your posts very informative and helpful. Anyways, I have 2 questions for you. I play rugby, train twice a week for 1.5-2 hours per day, with games on Saturdays which last a full 80 minutes. I don't know if I could sustain my energy levels on a keto diet and stay productive in rugby. In my case, would you recommend eating carbs before such strenuous, lengthy activities, or should I simply forego them?

The great thing is the season does not start until January, and I have almost a whole month off from college to relax and acclimatize/familiarize myself with my body and its responses to keto.

Secondly, do you see ANY benefits to carbs? Your self-taught knowledge on hormones is truly inspiring, and only today did I decide to take an endocrinology class here at school because of it.

[Druluv75]

Hey Dru,
I started keto yesterday in hopes of losing body fat and not muscle, and I find your posts very informative and helpful. Anyways, I have 2 questions for you. I play rugby, train twice a week for 1.5-2 hours per day, with games on Saturdays which last a full 80 minutes. I don't know if I could sustain my energy levels on a keto diet and stay productive in rugby. In my case, would you recommend eating carbs before such strenuous, lengthy activities, or should I simply forego them?

The great thing is the season does not start until January, and I have almost a whole month off from college to relax and acclimatize/familiarize myself with my body and its responses to keto.

Secondly, do you see ANY benefits to carbs? Your self-taught knowledge on hormones is truly inspiring, and only today did I decide to take an endocrinology class here at school because of it.

Good question, Making a transition from carbs to fat is a hard thing to do. It takes a while to fully adapt to using fat as fuel. As far as sports go, I don?t have enough information on what to suggest. If it were me, I would slowly reduce the amount of carbs until I feel I can go with out it. I feel that carbs is such a short duration fuel, and I can?t understand why its respected so much. When blood sugar gets low, the body will switch to use fat as fuel anyway, but the body can only tap fat cells when insulin is low. It would seem its better to train with a keto diet if you ask me. The muscle cells have no problem using fat as fuel, and will probably do better using fat as a fuel. But you have to get your muscles adapted to use fat as fuel. If you find that your recovery is slow start with complex carbs first, I will never suggest sugar to anyone, then work up the ladder until you find the lowest amount of carbs you need to kick ass.

[Druluv75]

Welcome back Dru. You were missed. Glad to hear you are keeping up the lifestyle.

-PP


I'm always lurking, I hope you are not cheating with all the christmas parties going on. So far I avoid all carbs from 4 holiday parties, my coworkers think I'm a freak. But I rather be a slim freak, than fat cool guy. Lots of luck,

[Druluv75]

thanks for the love RU4A69 :)

[DD66]

Great post. I wonder also why carbs are so respected for fuel, because like Dru says, its short duration fuel, and pretty much any sport you do, you tap in your fat as a fuel pretty quickly. I ran a marathon on a low carb nutrition, hi fat hi protein, and had no probleme


Good question, Making a transition from carbs to fat is a hard thing to do. It takes a while to fully adapt to using fat as fuel. As far as sports go, I don?t have enough information on what to suggest. If it were me, I would slowly reduce the amount of carbs until I feel I can go with out it. I feel that carbs is such a short duration fuel, and I can?t understand why its respected so much. When blood sugar gets low, the body will switch to use fat as fuel anyway, but the body can only tap fat cells when insulin is low. It would seem its better to train with a keto diet if you ask me. The muscle cells have no problem using fat as fuel, and will probably do better using fat as a fuel. But you have to get your muscles adapted to use fat as fuel. If you find that your recovery is slow start with complex carbs first, I will never suggest sugar to anyone, then work up the ladder until you find the lowest amount of carbs you need to kick ass.

[phabphour20]

Merry Christmas Dru!

-PP

[Druluv75]

Thanks PP for the holiday greetings. :)

I have been away for awhile, but I'm always living keto, because its keto for life! Today is my keto birthday! The journey started one year ago on this date. Firstly, I have to thank the room for all its help during the year, I couldn't have made it a month with out the room's help; and happy I found this forum.

My stats for the year Start 305lbs, Year End 234lbs, drop 71lbs. with no lose skin!!! :)
Pants size for the start 44" now I'm a 34"
Shirt size for the start xxxl now its XL


I still have a couple more lbs of fat to drop to complete this journey, though

Keto is so much part of my life now, so much so, I ended up losing weight during the holidays, while stuffing my face; I just skip the carbs. :)

To all thanks again for your help!

[realworksuks]

Thanks PP for the holiday greetings. :)

I have been away for awhile, but I'm always living keto, because its keto for life! Today is my keto birthday! The journey started one year ago on this date. Firstly, I have to thank the room for all its help during the year, I couldn't have made it a month with out the room's help; and happy I found this forum.

My stats for the year Start 305lbs, Year End 234lbs, drop 71lbs. with no lose skin!!! :)
Pants size for the start 44" now I'm a 34"
Shirt size for the start xxxl now its XL


I still have a couple more lbs of fat to drop to complete this journey, though

Keto is so much part of my life now, so much so, I ended up losing weight during the holidays, while stuffing my face; I just skip the carbs. :)

To all thanks again for your help!

Wow man, that's great progress! I'm a little late but i'll be following your journal, keep up the good work!

[druluv]

Its been a while so I'm Check-in

With the summer coming up, its time to begin the hard-core cut. With the weather getting warmer, I hope hormones and fat cells will be a little bit more friendly.

For the hard-core cut I'm trying to drop carbs to zero. Zero is a hard number to strive for because eggs have 1gram per serving. So on the days I'm eating eggs that will be my high carb count. I also cut out anything that might elicit an insulin response; so I cut out veggies, diet soda, and fake sugar during the keto phase. I also cut out cheese on the keto portion of the diet.

In the beginning of the hard cut, I'm still doing two days of a carb up with a concentration of mostly starchy carbs and but limited with sugar; I'm no friend of sugar. The carb-up would considered dirty to the majority of the room, but my problem is with insulin, I want to push insulin but I don't want a rapid and high insulin response. This makes getting back to keto a little bit easier because the fat during the carb up will lessen insulin output.

Basiclly, My main focus on the cut portion of my diet is to try and keep insulin levels low.
I have 12mm to lose or 4-6" on my tummy, according to my calipers, to get my six pack. For most men, the fat around the belly is the most insulin sensitive cells, so I need to drop carbs as low as possible to even try to reach those fat cells.

I want to drop calories, but I want my body to tell me how much I can drop. I want to use hunger cues to judge how much I need. If I feel good on very low calories, I know that the blood stream is flooded with fat form my belly. I also want to limit meals, insulin is pushed even after a keto meal, so longer time between meals, means more time for the body to tap belly fat cells.

I also want to change up the omega fat profile, I want less 6 more 3. Thats why I trying to eat salmon for lunch, and grass-fed beef for dinner.

The diet is pretty simple

Morning meal
4- 6 eggs
Heavy Cream/ Coffee

Lunch
Salmon - sashimi

Snack
Heavy cream/ Coffee

Dinner
Any cut grass-fed beef

The goal is no real body weight change, I'm only after the fat on my belly. So I want to stay around the 235 to 245 range.

Wish me luck!
Oh yeah training

Gironda style training

Two session per day
Mon/Wed - upper body - Chest, Back, Shoulders, Triceps, Biceps
Tues - Lower body - Quads, Hamstrings, Calves

[bigg_K]

Hey man best of luck on your cut! I'm cutting as well, so we'll see how it goes.

I like some of the ideas you presented. Could you explain why on the omega 6 vs 3?

Its been a while so I'm Check-in

With the summer coming up, its time to begin the hard-core cut. With the weather getting warmer, I hope hormones and fat cells will be a little bit more friendly.

For the hard-core cut I'm trying to drop carbs to zero. Zero is a hard number to strive for because eggs have 1gram per serving. So on the days I'm eating eggs that will be my high carb count. I also cut out anything that might elicit an insulin response; so I cut out veggies, diet soda, and fake sugar during the keto phase. I also cut out cheese on the keto portion of the diet.

In the beginning of the hard cut, I'm still doing two days of a carb up with a concentration of mostly starchy carbs and but limited with sugar; I'm no friend of sugar. The carb-up would considered dirty to the majority of the room, but my problem is with insulin, I want to push insulin but I don't want a rapid and high insulin response. This makes getting back to keto a little bit easier because the fat during the carb up will lessen insulin output.

Basiclly, My main focus on the cut portion of my diet is to try and keep insulin levels low.
I have 12mm to lose or 4-6" on my tummy, according to my calipers, to get my six pack. For most men, the fat around the belly is the most insulin sensitive cells, so I need to drop carbs as low as possible to even try to reach those fat cells.

I want to drop calories, but I want my body to tell me how much I can drop. I want to use hunger cues to judge how much I need. If I feel good on very low calories, I know that the blood stream is flooded with fat form my belly. I also want to limit meals, insulin is pushed even after a keto meal, so longer time between meals, means more time for the body to tap belly fat cells.

I also want to change up the omega fat profile, I want less 6 more 3. Thats why I trying to eat salmon for lunch, and grass-fed beef for dinner.

The diet is pretty simple

Morning meal
4- 6 eggs
Heavy Cream/ Coffee

Lunch
Salmon - sashimi

Snack
Heavy cream/ Coffee

Dinner
Any cut grass-fed beef

The goal is no real body weight change, I'm only after the fat on my belly. So I want to stay around the 235 to 245 range.

Wish me luck!
Oh yeah training

Gironda style training

Two session per day
Mon/Wed - upper body - Chest, Back, Shoulders, Triceps, Biceps
Tues - Lower body - Quads, Hamstrings, Calves

[druluv]

konradac - I gotta find that link to Weston Price article on good fats.


Day one on the Low Insulin Cut Diet (The Fat Boy Way Of Getting Ripped) - 252lbs/ caliper 18mm/ Goal: 16mm

Day one went pretty well. In the morning, I wasn't hungry so I just had some heavy cream with my coffee. I started upper body training a couple hrs after that; Training session went well too.

12PM - Training was:
Wide Grip Bench press - 8 X 8
Pull ups
Delt Raise
Bicep curls
tricep pull downs

After training, I skipped my protein shake and had lunch. Lunch was some 18pcs - sashimi (Salmon & Tuna). I love the clean taste of fresh fish.

mid after-noon snack was some heavy cream & coffee

My second training session:
Wide Grip Bench press - 8 X 8
Pull ups
Delt Raise
Bicep curls
tricep pull downs

After this I had dinner:
3/4 - 1lb of grass fed steak/ wild shrimp cooked in butter and curry powder.

For the Insulin diet, going longer without food is important. The longer you are able to go without food, makes it easier for insulin levels to drop, so that more fat can be release from the fat cells. Going zero carb lessens the conversion of fatty acids to triglycerides and keeps fatty acids in its simplest form; the body needs glucose to create triglycerides. The body actually burns fatty acids for energy, and it needs to break down triglycerides to do this. Since, triglycerides are too big to pass from fat cells to blood stream, the body breaks down triglycerides into fatty acids, then the fatty acids get deposited into the bloodstream. Keeping carbs out of the equation should keep broken down fatty acids in its simplest form, and unused fatty acids should be stored as fatty acids because no glucose is available to build it back to a triglyceride

[phabphour20]

Hey Dru, glad to see you are back. Your cutting plan seems intense.

I agree that the longer you go without eating, the better. From time to time, but not always as you don't want to stop the metabolism altogether.

This week, I had a big meal Sunday night. I stopped eating around 8:30 pm on Sunday night. I did not eat or consume any calories whatsoever on Monday. The only things I took into my body were green tea and water. My next meal was Tuesday morning for breakfast... I had four fried eggs and some sausage. I never really got that hungry, despite not eating for 35 hours. It isn't hard, and I really do think it is good for you every once in a while to do an extended fast.

Anyway, welcome back. Best of luck on your new hardcore cut.

-PP

[druluv]

Thanks for the shout out PP, I hear you on metabolism thing

Day two on the Low Insulin Cut Diet (The Fat Boy Way Of Getting Ripped) - 249lbs/ caliper 18mm/ Next Goal: 16mm

The 3 lbs loss is mostly water from the weeken carb up.

Day 2 was leg day, leg day always suck. But I got through it. Surprisingly enough energy levels were pretty good, even after two sessions today

Meal 1
Again I wasn't hungry so I just had some heavy cream/ coffee.

Meal 2
Buffalo chicken wings -

Meal 3
At whole foods I found some grass fed cow's butter so I made a curry/ butter sauce with shrimp
I also had pan seared sea bass cooked it the same butter and olive oil.

[phabphour20]

Hey Dru, quickie... does Whole Paycheck..sorry, Whole Foods, actually have grass-fed beef? I can't tell when I am there and can't figure it out...

Thanks.

-PP

[druluv]

Nice articles on Oils & Fats: http://www.westonaprice.org/knowyourfats/index.html


PP: Whole paycheck indeed. Lucky for me, The whole foods in NY has grass fed beef in limited cuts. Organic or grass finished beef is also a good choice. I don't get to eat it everyday, but I try and get as much as I can. You can also order it online. If you order it online, you have more choices. You can get pastured raise chicken, pigs, or lamb.

Day 3 on the Low Insulin Cut Diet (The Fat Boy Way Of Getting Ripped) - 248lbs/ caliper 18mm/ Next Goal: 16mm

Notes:
Calipers suck! This morning I can clearly see my stomach is responding to the low insulin cut diet, but the calipers are giving the same reading.

I messed up today by drinking diet soda with two meals, I also had cheese with my prime rib slices. I was weak and I need to do better the next day. When cutting down from a fat boy's body, we need to be more strict than people who are slightly over weight. We messed up our body with the over consumption of sugar & starchy carbohydrates, and now our pancreas is weak. Every obese person has to contend with this problem.

With the low insulin cut diet I haven't decided about the carb up as of yet, but I'm still doing more research on insulin and how muscles use fat for energy, so there is more to come.

With my workouts, the focus is not really on muscle growth during the cut phase; even though there will be growth. The focus of the workouts is to deplete muscles and drop blood sugar levels in the blood stream; you can see how 2 session of Gironda 8 X 8 can help. With the depletion of muscle glycogen and drop of blood sugar, my research has lead me to believe that the pancreas secrete a hormone called glucagon, Glucagon works opposite of insulin and actually breaks down fat to make glycogen. Glucagon is another hormone that needs a low insulin environment to do its job.


Day 3 was upper body work out. Good energy levels, I only did one session today.

Meal 1
Again I wasn't hungry so I just had some heavy cream/ coffee.

Meal 2
prime rib slices/ cheese

snack - heavy cream/ coffee

Meal 3
4 Scramble eggs/ heavy cream cook with 1/2 stick of butter.
3/4 lbs of hanger cut beef - beef soak coated with safflower oil and celtic sea salt.



Sleep - 9hrs of deep sleep! I basically blinked and it was morning :)

[druluv]

Week in review:

Friday 4/18 - 246lbs
Friday 4/25 - 242lbs

So I got a 4lb loss for the week, all I did was cut out the unnecessary carbs from salads, veggies, cheeses, and sauces. I knew most of this came from body fat, because I see belly is slimming down. Cutting out these carbs made it easier to eat less while being satisfied with three meals a day. Even though I was already eating low carb, I still needed to drop even trace carbs to drop more body fat. Whats even cool about this, is that I didn't do any cardio for the week, I may needed it as my journey comes to a end, but if I'm losing weight with out I won't use it.

The Low Insulin diet carb up is where the problems lie. Which is the best way to carb up when the whole point of the diet is to keep insulin levels low. Keeping insulin levels low, makes it easier for fat cells to release fatty acids back into the blood stream. I'm actually take this point of view from a person who fatten easily. This type of person doesn't want to put any strain on the pancreas during the carb up. I guess the best way would be a mod fat/ high carb meal, then right back to low insulin world. The fat will slow digestion of the high carb meal, thus scaling back the amount of insulin needed to clear the bloodstream of glucose

[druluv]

Week 2 Low Insulin Diet - Weekly Goal

I reach my first goal with the calipers of 16mm.
My after carb up wieght 245lbs, my last after carb up weight was 252. So I'm seeing a downward trend.

This weeks goal is to reach 14mm on stomach area, a good weight loss goal would be 240lbs.

I'm going with the same strategy of last week. I going to try and keep insulin levels as low as possible, and deplete muscles through my weight lifting.

[druluv]

Week 2 - Day 8

Pretty weird morning. I woke up and my weight went up 246lbs to 248lbs. A 2 pound gain! Even though I ate less than 3 thousand calories, and ingested less than 10g of carbs for the day. Weird?

[druluv]

Keto the perfect way to caulk?

I feel that fat loss and muscle building are two independent processes that can indirectly work together. In order to gain muscle there has to be a surplus of energy. In keto world, this surplus of energy can be supplied by the fat cells. If we keep insulin levels low, fatty acids from fat cells can freely flow out of fat cells and be used for muscle building when combined from the protein we ingest. Pretty cool! Dieting and gaining muscle at the same time.

[druluv]

Week 2 - 246lbs Low Insulin Diet

Looks like I won't hit my goals this week. I will probably lose 2lbs by tomorrow but that will still have me plus +2lbs; my goal this week was to hit 240lbs. Some weeks are just slower than others despite hitting the gym hard and exciting the diet to a cue. I am also note doing well in measuring with the calipers, it seems that I can't find the same spot to measure, this can cause bad test results.

Work outs this week were strong, most notable were increase in weight on hack squats, increase in bicep curls, increase in shoulder flyes, and stronger on pull ups. I also good got good rest mon-wed, I slept for +8 hrs for these days.

Its almost like you reach a point where you don't know whats happening. Keto recomposition is so gradually that its hard to pick up on subtle changes that the body is going through. This can be frustrating, because you want to be able to track some of these changes, but calipers and scales can be inaccurate.

This weeks mess ups
1) Some diet sodas with meals
2) Swiss Cheese with some meals

One of the problems I'm having with this diet is that I'm still gaining muscle. I also didn't gain any fat because I still wear 34" jeans even though I gained 10lbs since December. Luckily muscle is pretty dense, so it doesn't take up as much space as fat. However, the question is how to switch the diet from maximum muscle building to maximum fat loss

Something to think about, Fat is burnt as droplets of fat, how many droplets make a pound? How many droplets can fat cells release in a day? With this diet it may be easier to built 1 lb of muscle than lose one lb of fat. If you are weight training your calories needs are actually higher than the calories you burn during a workout. I need to do some more thinking on this, will get back to this.

[druluv]

Good Read
http://209.85.165.104/search?q=cache:bhfYPQw0hWMJ:www.arthurdevany.com/%3Fp%3D810+Glycogen+Muscle+fat+fuel+workouts&hl=en&ct=clnk&cd=8&gl=us

There may be evidense that Keto may be superior to bulking than a high carb/ high insulin approach.

Muscle Glycogen and Gene Expression
This was on my desk and I didn’t get to it during my blitz. I have mentioned gene expression research and pointed out that some kind of local and broader signaling is telling the muscle genes what to do — how much to grow and what kind of fibers to make.

As I previously reported we know that a low muscle glycogen state signals muscle growth. So, low muscle glycogen promotes muscle growth, completely contrary to conventional thinking.
An acid environment in the muscle signals the production of FT muscle fibers. An oxygen laden environment signals ST genes. Anaerobic work produces lactic acid which is the gene signal.
The FT fibers are voracious fat burners, a little known secret that is still being unraveled. Perhaps fat fuels the restoration of depleted glycogen and phosphates in FT fibers. ST fibers use fat directly, FT seem to use it indirectly in some obscure way. I have posts on this too.
Which brings us to the research I had intended to mention in the blitz. There are genes in the muscle called atrogenes that produce muscle atrophy. Their expression is enhanced by high muscle glycogen. Low glycogen down regulates their expression. In short, high glycogen promotes muscle atrophy or wasting away.

A hard work out levels this difference, but as the muscle recooperates it will go to a low glycogen state for a period of time. During this recovery state atrogenes are turned down.

Thus, a low glycogen state is anabolic in at least two respects: atrogenes are turned down and growth promoting genes are turned up. Other changes are induced as well by low carb diets. Genes that encode for glucose utilization (GLUT 4 and glycogenin among other factors) are turned down and those that promote fat burning are turned up. I think you can see why I am not in a hurry to replenish muscle glycogen after a work out. Or to ingest simple carbs. These factors explain why SuperMike continued to grow muscle even while fasting.

[druluv]

Week 2 - 243lbs Low Insulin Diet

I didn't hit my goal weight and caliper skin fold this week. As you can see, we made run of it with only a +1 lbs gain. I have been doing my research, and I have flirting with the idea of going strict carnivore for a little while. This was based on my research on how fat cells work, and how the body burns triglycerides.

Now I stated this before, fat cells are actually primary players in energy management for the body. In order for the body to tap fat cells, insulin levels have to drop, when insulin levels drop stored fat gets released into the blood stream for energy. So the body cannot tap the fat cells in a energy deficit if insulin levels are high. A skinny fat bodybuilder is prime example of this problem. This sucks because eating at a deficit doesn't guarantee fat loss; weight loss yes, but not fat loss. Since energy deficit is not the primary motivator in fat loss, what we really need is the fat cells to release release energy despite surplus or deficit in dietary calories. The unconditional release of fat from fat cells why people can eat less on high fat/ low carb diets. Its the fat being release that controls amount of food we need to eat everyday. We basically just chip in whats needed for the day because the body never wants to operate in a deficit.

Now the release of fat doesn't mean that its burnt for energy, however, it gives it a chance to be burnt for energy. When fat is released from fat cells its broken down from a triglyceride to fatty acids. So its really fatty acids that gets used for energy. When insulin levels drop, triglycerides get broken down and the fatty acids enter the blood stream. Unfortunately some of the fatty acids don't get used for energy, so it re-enters the fat cells and gets converted back to a triglyceride, however, the fatty acids that don't get converted to a triglyceride quickly reenters the blood stream. The reformation of the triglyceride is where the problem lies, because it takes time to reform and break down a triglyceride. So we have to find ways to limited the amount of fatty acids being reformed back to triglycerides.

I have been lead to believe that carb ups are needed, but the more I looking into, I found that carb ups are not needed. Now carb ups do as advertise, but I'm starting to learn about alternate ways of refilling muscle stores. From my own experience, it seems like the longer you say on keto the better your body holds onto glycogen, and may actually make muscle use of fat for energy more efficient in order to spare muscle glycogen. Everything is switched now, since fat is readily available, and carbs are not, the body goes out of it way to hold to sugar. This doesn't sound crazy, because restricting fat causes the body to hold on to fat; so there is a good chance that the reverse may be true.

Earlier this week I was complaining about the weight gain, but it seems like I was just holding on to my muscle glycogen 3 days more than when I started this diet. This may be a breaking point for me, my body is probably ready to go straight carnivore to lose the last 20lbs.

Now going carnivore for the last 20lbs may seem extreme, but the more I research, I keep coming up with the same conclusion, that carnivore is probably our natural diet.

[druluv]

Week 3 Low Insulin diet - 243 - 16mm caliper - goal 240lbs - 14mm

With the caliper, I think the water gain from carb loads can influence the caliper reading. Like I said before, I'm holding on to glycogen much longer than before, my muscles still feel full even after 6 sessions of 8X8 training. So I feel I'm adapting very well to keto style eating.

I'm now starting to move more to a carnivore style of eating. This weekend I had one carb meal, and I went carnivore the rest. Hopefully this weekend I can go with no carbs. The goal here is to reduce triglycerides, I want to reduce the chance of fatty acids getting bonded as a triglyceride. See triglycerides need to get broken down before it can pass through the fat cell wall. Through out the day fatty acids are constantly entering and exiting the fat cell. As they enter the fat cell, some get reform back into a triglyceride, but this is based on how much available sugar is there to reform the triglyceride. The less amount of available sugar, the less amount of triglyceride get formed, the more fatty acids stay as fatty acids, thus lessen the time for fat to be burned. The cool part is that the fatty acids that don't get reform, quickly enter the blood stream skipping the reformation part.

This week is the same set up.

breakfast
Eggs/ heavy cream

Lunch
Meat

Snack
Heavy cream/ smoked salmon

Dinner
Meat

Work out
Mon - Wed 2 seesions a day

Goal
Keep muscles depleted

Thusdays - Sunday - rest use fat to refill muscle stores.

[druluv]

Week 3 Low Insulin diet - 243 - 16mm caliper - goal 240lbs - 14mm

Nothing to really report today. I did notice it may take a little time to get adjusted to the new diet protocol. It seems like my body is going through another adjustment with the closest to zero carb count. I was a little foggy, but that was to be expected. With close to zero carbs coming in, the body is fully responsible to break down fat to raise blood sugar. I was still able to get my 2 sessions in though. What I'm coming to realize about zero carb diets is how subtle the changes are. Even though the scale and calipers don't move much, the mirror is telling a different story. I feel like I'm totally dialed in now.

What I did notice about the scale is that Monday, my weight was 243lbs. On Tuesday, my weight is 245lbs. That's a 2lbs gain in 24hrs. Now everyone knows that keto is a water shedding diet. How did I manage to gain 2lbs in 24hrs? Like I have been saying, the body can break down body fat to make sugar to also restore muscle glycogen. Now this process is not as quick as a carb load, but I would take a slow muscle fill and lose additional fat, rather than take a quick carb up to risk laying more fat down.

[phabphour20]

Dru, thought you would appreciate this post from one of my favorite blogs... keep in mind he is using a lot of sarcasm in the post...

http://high-fat-nutrition.blogspot.com/2008/05/weight-loss-when-its-hard-2-diazoxide.html

[druluv]

Thanks PP for the blog, This one is added; what a good site! I'm not the only crazy one. We should have a special section for insulin research.

I don't think the majority of the people want to know that insulin is the major reason why people can't lose weight or why they gain weight. Calorie In/ Calorie Out is so much easier for them to understand.

Week 3 Low Insulin diet - 243 - 16mm caliper - goal 240lbs - 14mm

OK back down to 243, It will be hard but I may make it to 240lb by the end of the week. I'm only training Mon to Wed and I rest until next Mon. I usually train twice a day so rest is very important to my program. Most of the weight loss comes during the rest part of the week, so I give rest the same level of commitment as my diet.

[druluv]

Week 4 Low Insulin Diet - 246 - 16mm - Goal 240lbs/ 14mm

Wow week 4 already, fat loss has been slow but steady, when I just started a 5lbs loss was expected, but now I can only use the caliper or mirror to gauge weight loss. I have been fluctuating from 243 - 246lb, but I finally see that the caliper gave me 3 readings of 14mm, which would complete this goal; but I need more straight reading of 14mm to verify. Notice I don't place a value to measurement, I just need to know if I lost 2mm, which corresponds to 1-2lbs loss. From the mirror, I can really see that the fat loss is coming from the love handles and belly now. With that said I have to stick with the plan of Very Low Carbohydrates even become more strict if possible.

From my research, its becoming clear that low calories has to play a part in getting the stomach fat off, but the problem is you can't just drop calories, you have to make the body want to reduce calories. Crazy concept, right.

Well we know that if we reduce carbohydrates, we reduce blood sugar , we reduce blood sugar we reduce insulin, we reduce insulin fat cells can release stored fatty acids into the blood stream, and hopefully get burned as energy. More fatty acids being release & circulating, decreases hunger.

We also know that if we reduce carbohydrates, we reduce triglycerides, we reduce triglycerides we have more fatty acids available, more fatty acids available the more fatty acids can quickly enter and exit fat cells without being changed back into triglycerides . Thus making fat loss quicker.

With these two models, hunger & appetite is regulated because we have more fatty acids in the bloodstream, but training and cardio stimulates hunger & appetite causing us to eat more. My resting basel metabolism is about 2500k at 243lbs. I noticed that on my rest days, I automatically eat way less than on training days. So less training may decrease appetite, I can create a larger deficit by just training less, and eating less, than training more and trying to eat less. Most of my weight loss now comes from my rest days anyway, I wonder if I cut down on training, can I burn more body fat?

Lets say two honest work outs a week.

This could be an interesting concept, resting to lose weight lol :)

[druluv]

Good Article - Why Low Carb is the Best Way To Live!!! Enjoy :)

Dangers of excess insulin - Insulin Resistance

Insulin Resistance... knowing you have it may help how you deal with many common health conditions
Insulin, produced and released into the blood by the pancreas, is a master hormone of metabolism. It affects virtually every cell in the body. It regulates blood sugar, controls the storage of fat, helps direct the functions of amino acids, fatty acids, and carbohydrates, and it regulates the liver?s synthesis of cholesterol. It also functions as a growth hormone, affects appetite control, kidney function and much more. Without it you would die in a matter of days. But insulin can be a double edged sword... too much of it, on a consistent basis, creates a whole other set of serious problems; by raising blood pressure and cholesterol levels, storing food as fat instead of using it for fuel, causing the kidney?s to retain excess fluid, damaging arteries, elevating triglycerides, and changing needed protein and sugar into fat. .....
Read More at
http://www.vitalearth.org/Insulin_Resistance.htm

[druluv]

Week 5 Low Insulin Diet - 250 - 14mm - Goal 240lbs/ 12mm

Its Week 5 baby,
I had one of the most disrespectful carb ups ever. A McDonalds binge fest :), didn't have any sugar soda though. If you want to feel the blood surge through your veins McDonalds will not disappoint. Whats amazing is how fast my body heated up to deal with the surge of calories. Im sweating while eating food! Whats even more amazing, is how easy it easy to consume calories on the carb load. I can quadruple calories on one seating than one day on keto; unbelievable! Whats more a plus is that now when I push insulin, I can still go many hours with out eating, I could never do this last year, so I know that Im getting a better response to carbs.

Well I finally hit 14mm on my caliper, that 2mm was a tough on so I know to hit 12mm will even be harder. I can't get the weight down to 240lbs but a caliper loss is always sweet. :). Nothing to really change, same diet protocol of reducing my carbs. A bulk of my carbs come in the morning with my half-half and eggs, and ten I go with just meat dishes for the rest.

With training I'm trying to control appetite, so I'm lowering the intensity on training. Strange, since I lowered my intensity with training, I have gotten stronger with each work out. Doesn't make sense, you think training harder make you stronger, but for me the reverse is true. As long as I hit the gym weekly, I'm good, but I don't have to go crazy with all kinds of exotic moves.

[druluv]

Week 5 Low Insulin Diet - 245 - 14mm - Goal 240lbs/ 12mm

5lbs lost from the carb load, I may have lost some fat from that 5lbs. I purposely over ate on the carb load, then went keto on Mon. Just from removing the carbs from my meals, I probably cut approx 3000k calories easy, with no hunger pangs. The ability to up calories on carbs, then remove carbs to cut calories and control hunger is the hallmark of keto. With carbs, I found that starches work best on the carb load if you choose to do them. Even though sugar has a lower glycemic index than white bread, the body still has to break down the long chain of sugar from starches, while the glucose part of sugar quickly impacts blood sugar. We want to use insulin, but we don't want a huge insulin output. The body doesn't need huge amounts of insulin for it to work.

Today is an off day, my lowered training is really keeping my hunger under-control. I'm able to drop my overall calories for the day without any effort. However, I'm still get a good work out in, right now I'm flirting with 2 sessions a week. But the lower training sessions, should keep my body rested (Hormonal Systems), and I believe that a rested body burns more body fat.

[druluv]

Week 5 Low Insulin Diet - 247lbs - 14mm - Goal 240lbs/ 12mm

I thought I was going to make a play on 240lbs this week, but I actually went up 2lbs to get to 247lbs. No worries though, I will try again next week.

For kicks I, I was curious to know how much I'm eating. You won't believe this, I'm eating approx 5000k on my keto days. I thought I was around 3000k, but fitday made my internal calorie counter look bad.

Now this is a lot of calories a day, but I still lost 4mm in the last 5 weeks. Can this be the ultimate chulk? I was wondering why I was getting stronger with my workouts.

I did notice that carbs keeping sneaking in. If I'm diligent with my meals I can keep carbs below 10- 15g, but I see I creped up to 50g per day. My main carbs come from half-n-half, I drink over 20oz of this a day. I also love avocados and blue cheese dressing, and I get some via eggs and cheese. Carb creep can happen, but I'm happy to see that I can still lose weight at high carb counts.

I'm not going to change my calorie count, that is what my body needs, so I trust my body on calories. My job is to keep as much carbs out of the system. Me & my body is a team. :)

[druluv]

Week 5 Low Insulin Diet - 247lbs - 14mm - Goal 240lbs/ 12mm

I ended the week at 247lbs, no movement on the calipers this week. So a 2lb increase with no caliper movement. When people say you can't lean bulk on this diet, they are wrong. This diet will make you muscular without much effort. I think people train too hard, and stress their body out.

The more time I think about it, the more I understand that muscle growth and fat loss are more dependant on the hormones than with anything else. The more I rest between work outs, is the stronger and leaner I get.

Case in point, at the end of the year I got down to 236lbs on low keto calories and two sessions a day for five days a week. Feeling burn out, I took a month off from training but still keep my keto diet. After the time off, I started training less and eating more keto calories, and one day for carbs. Within 3-4 months I gained 11lbs, but lost a couple pant sizes. I'm so dialed in the diet, that now I'm judging fatloss with my calipers, because this is the only way to know if your making progress. Since using my calipers everyday, I see that I'm losing 1 pound a fat week, while my body weight stays stable with minor increases.

1 pound doesn't sound like a lot, but has any one seen that model of what five pounds of fat looks like?

[druluv]

Week 6 Low Insulin Diet - 247lbs - 14mm - Goal 240lbs/ 12mm

I was going over again Good Calories Bad Calories, one sentence stoke my interest. This doctor found that his patients loss more fat will in bed. This is just some crazy stuff, which person with common sense would believe this. A year ago I would just skip over this nonsense, but since being on keto, I started to notice that the opposite is true when your trying to lose fat. I wouldn't be surprise if less exercise would make fat loss easier. I know your eyes are rolling behind your head, but aren't you eating fat to lose fat? Now does that make sense?

From my own experience, I noticed that my calorie consumption and hunger cues is in direct relation with my training. When I'm training a can easily eat 4500 - 5000 plus calories, just to be satisfied. Now I haven't trained since last week Tuesday, and my calorie consumption and hunger has dropped over 3000 calories; this 3000k drop has me under my resting metabolic rate. To the calorie in/ out crowd I'm eating under maintenance. When I'm training, I'm way over maintenance, even if you inculde my training session to the mix.

So when I'm not training I eat under maintenance aprox. 500 - 750 calories, when I'm training I'm over my maintenance by 2000k plus calories.
So it seems that training makes you eat more.

So the question would be, does a resting body burn more fat?

[perkins2099]

Hi Druluv, great progress so far..

Just a few things don't quite sound right to me.. It sounds more like it is a matter of resolve and sticking within your calculated caloric restrictions.

If you were training and burning 4000 calories a day but eating 2500, you would lose 1500 calories.

If you weren't training and burning 3000 calories a day and eating 2500, you would lose 500 calories.

Your body wants more food because damage was done and your metabolism is revving after intense workouts..

Just because you aren't as hungry doesn't mean you are losing more fat weight.. I don't really understand a 3000 calorie difference in hunger points when training and not training. Thats a huge variance. :)

Whatever works though. Interesting observations!





Week 6 Low Insulin Diet - 247lbs - 14mm - Goal 240lbs/ 12mm

I was going over again Good Calories Bad Calories, one sentence stoke my interest. This doctor found that his patients loss more fat will in bed. This is just some crazy stuff, which person with common sense would believe this. A year ago I would just skip over this nonsense, but since being on keto, I started to notice that the opposite is true when your trying to lose fat. I wouldn't be surprise if less exercise would make fat loss easier. I know your eyes are rolling behind your head, but aren't you eating fat to lose fat? Now does that make sense?

From my own experience, I noticed that my calorie consumption and hunger cues is in direct relation with my training. When I'm training a can easily eat 4500 - 5000 plus calories, just to be satisfied. Now I haven't trained since last week Tuesday, and my calorie consumption and hunger has dropped over 3000 calories; this 3000k drop has me under my resting metabolic rate. To the calorie in/ out crowd I'm eating under maintenance. When I'm training, I'm way over maintenance, even if you inculde my training session to the mix.

So when I'm not training I eat under maintenance aprox. 500 - 750 calories, when I'm training I'm over my maintenance by 2000k plus calories.
So it seems that training makes you eat more.

So the question would be, does a resting body burn more fat?

[druluv]

For some more context on hunger, I feel that hunger is a physiological need for energy. When the blood stream is low with usable energy, the body send signals for more energy for food; so I take hunger real serious. Why would the body have the feeling of hunger? It has to have some sort of benefit.


If you were training and burning 4000 calories a day but eating 2500, you would lose 1500 calories.

This is where the problems lie, if training burns 4000 cal, and I feel satisfied (no hunger) by 2500cal, then I will be able to tap fat cells for 1500 calories. However, if I'm still hungry after this 2500, then the body my downshift my metabolism and burn less energy. In addition, my will to workout may diminish because the body wasn't able to make up the difference of calories. Even though your logic is right, the body has a whole host of mechanisms to defend low calorie/ high expenditure work outs.


Just because you aren't as hungry doesn't mean you are losing more fat weight.
No hunger in a calorie deficit, on a low insulin type diet will probably burn more fat from fat cells, Than being hungry in a calorie deficit.


I don't really understand a 3000 calorie difference in hunger points when training and not training.
It didn't really dawn on me until I slowed down on training. As I slowed down training my hunger also slowed down. This is my rest week, and my diet is:

Breakfast
3oz Heavy Cream/ Coffee

Lunch
6oz Burger Patty

Snack
3oz Heavy Cream/ Coffee

Dinner
16oz burger patty with cheese

Doesn't sound like much food, but I'm well satisfied, and I don't feel like I'm dieting. This is barely over 2000k

When I'm training ( Gironda 8X8 Training Honest Work Out)
3-4 eggs w cheese
10oz Half n Half
3oz Heavy Cream/ Coffee
Pork Roll or Bacon or Sausage

Buffalo Wings
6 tbls Blue Cheese dressing

Snack
3oz Heavy Cream/ Coffee
10oz Half n Half

Dinner
1lb ground beef
1 cup sour cream
2 -3 cups of shredded cheese
1/2 avocado

This is over 4000k, but the training only adds 500k to my daily expenditure. So even if hunger doesn't mean anything in the physiological, you still will need to fight the urge to eat. This battle never lasts long for many of us.

So does training promote more hunger?
And if so, is it better to not train and effortless be under-maintenance

Or to train and eat over-maintenance?

Or should we train and eat under-maintenance, and take a chance on the consequences of under eating and over training?

[druluv]

Week 6 Low Insulin Diet - 245lbs - 14mm - Goal 240lbs/ 12mm

Wow week 6, 4mm down on the calipers. On the accumeasure body fat sheet I'm in the green, while on the BMI chart I'm obese!

I feel like I'm making a play on the 12mm this week or the middle of next week. This week is my rest week, and I'm fighting the urge to work-out. Even with the decrease calories, my energy levels are still high. I'll probably do a short work out, to expend some of this energy.

I'm really learning how to incorporate a low insulin environment in my life. When I go clubbing, I only drink straight liquor, no sugar!!!!!. While it shuts down fat burning for a while, it doesn't make me fatter. An additional benefit is that it drops blood sugar, so as soon as the alcohol is burnt fat burning resumes. I not advocating drinking everyday, but this make life and keto mesh. If your new new to keto take it easy on alcohol, until you get used to keto and alcohol, trust me on this. As a tip, take some oil or a real fatty piece of meat before you start drinking, you will last much longer in the bar :)

Also there are many very low carb beers on the market, one even has 1.5g carbs per serving, and tastes pretty good.

[totalrookie]

Dru,

I'm interested in your opinion on a supplementation (in addition to a multi like Centrum) of a green supplement like Garden of Eden Perfect Food or Greens+ since as keto'ers - we typically lack sufficient veggie/fruit intake.

[druluv]

In all honesty, I'm not big supporter of veggies. I'm not against them, I just don't think we really absorb much from veggies. If I had a rumen, then I would reverse my position. The one veggie item I like is avocado, because it comes with fat. I'm able to hit all of the RDA with the exception of vitamin c with eggs, cream, grass-fed beef, and cheese. You can use fitday and see if your meals are hitting the RDA.

My research with vitamin c, shows that carbo-eaters would need more vitamin c than low car/ high fat eaters. It seems, as healthy as carbohydrates are, it requires a lot vitamins to process the sugar, and worst of all it burns up tons of vitamin c. So carbo-eaters are actually more deficit in vitamins than keto-eaters. This why they stuff all that corn derived vitamins into flour.

There is no match for Grass-fed meats. Grass-fed animals have the correct machinery to break down plant matter. When they breakdown the plant matter, it gets lock in their meat. Nutritional dense meat, that our body can easily absorb. Ask yourself this question, which is easier to absorb, Iron from beef or from spinach.

Again I'm not against veggies, but I feel that there are not as important as mainstream makes it.

BTW - Centrum is not a good brand to use, I don't really recommend a brand because I don't use it, no need aslong as I have my grass fed beef.

[totalrookie]

Some swear by them as huge energy providers and insist they are necessary for overall health benefits especially in a diet that lacks veggies. I appreciate your input and tend to agree more with your take. I will have to look into grass fed beef - my broke --- probably can't afford the upgrade though :-)

[druluv]

Week 6 Low Insulin Diet - 244lbs - 14mm - Goal 240lbs/ 12mm


I ended the week at 244lbs, my 34" pants are getting a little looser, I'm may start flirting with some 32" pants now. I'll use it for a goal. This diet is just amazing, to think I wore a tight 44" pants just a year and half ago. After last week, my carb cravings are really low, so I might go low carb over the weekend.

Going to see the Mets on Saturaday, so I hope I'll be able to go low carb there. Their food is garbage any way, so it may be easier there, I'll use my carbs on light beer. At 8 dollars a pop, that will help keep my carbs down :)

Good Luck and happy carb up!

[druluv]

Week 7 Low Insulin Diet - 242lbs - 14mm - Goal 240lbs/ 12mm

Week 7 baby!!!!

The weekend was kind of rough, I had stomach problems. Seems like my system was doing a clear out, so I hand stomach cramps the whole weekend. I didn't eat much because of this, so I ended losing 2lbs over the weekend.

Plans stay the same this week, its looks as if I'm getting some good returns on lowering my expenditure (Training). With lowering my expenditure, I'm able to lower calories relatively low without any hunger. With small fat & protein meals, I'm able to control my insulin a little better. So far I notice I'm able to reach some of the fat on my stomach. This is one of the hardest areas for me to really get fat loss.

[druluv]

Best Weight Loss Diet Depends On Insulin Secretion

Different studies produce conflicting results on the question of which diet is best for weight loss. A recent study that looked insulin response to sugar consumption found that for people whose bodies produce more insulin in response to an oral glucose tolerance test the best diet is one that lowers glycemic index.

http://www.futurepundit.com/archives/004257.html

Good Read :)

[druluv]

Week 7 Low Insulin Diet - 243lbs - 13mm - Goal 240lbs/ 12mm

Another movement on my caliper! So I'm seeing some success with my low insulin diet and my reduced training protocol.

Here are some calculations, this supports my thoughts on the downfall of using a scale for judging success.

When I started with the low insulin diet

This is all approx numbers, But I used the same caliper, and the same spot for measurement.
The 20.7 or 15.7 don't mean that's my actually percentage, but a mark for testing

Start of diet: 249lbs / 20.7% I calc 52lbs Fat Mass / 197lbs lean mass
Mid Point: 243lbs / 15.7% I calc 38lbs Fat Mass / 204lbs lean mass

So in 7 weeks I loss 13lbs/ almost 2lbs of week and I gained 7lbs of lean mass/ a little more than 1lb of lean mass

13lbs of fat - 7lbs of lean mass is a net of 5lbs.
If I only used the scale for judgment, you would probably see a post stating I stalled on my keto diet. Or keto diets don't really work for me.

In these 7 weeks, I did no cardio and reduced my training sessions, but I still lost almost 2lbs of fat a week, and still up my lean mass.

These seven weeks start to shed some light on keto and training. These seven weeks strengthen my position, that fat loss and muscle building are all dependant on hormones. The very fact you eat less or able to reduce more calories on keto is all the work of hormones.

Keto diets are the most anabolic way to eat, anyone who eats diet of red meat, eggs, and heavy cream for a good time would also back me on this statement. I could never go back to Oat meal and egg whites or grilled chicken breast with sweet potatoes.

[druluv]

Week 7 Low Insulin Diet - 239lbs - 13mm - Goal 235lbs/ 12mm

This has to be my worse week since starting keto a year and half ago. Had some personal issues, and I ended up in Ihop; lets say I had a little bit more than eggs, and 14hr later I had Mcdonalds (2 Large fries, and fish sandwich). I'm a little disspointed today :( .

Well despite the my worse day, I lost more body weight, I'm down to 239lbs. So I'm setting my next goal weight to 235lbs.

My worse day did teach me a lesson about myself, I learned that my insulin is working much better. After having pancakes and syrup for breakfast, I was able to go 14 hrs without eating, so I'm not getting those carbohydrate crashes when I eat carbohydrates.

[druluv]

Week 8 Low Insulin Diet - 241lbs - 13mm - Goal 235lbs/ 12mm

Week 8 baby!!!!! Only gain 2lbs over the weekend, so that's good. I should able to hit 237lb by the end of the week. :)

From my last post, I was talking about going 14hrs without food after eating a high carb meal. I used that 14hrs as a baseline to show how my insulin response is getting better. So with that, I was thinking of incorporating an intermittent fast on the carb phase of the diet. Since I believe that insulin effects the balance of fat entering and exiting the fat cell, one heavy carb rich meal should do the trick for that day. Since your eating carbs, it is real easy to hit a good amount of macros for that day. This heavy rich meal usually knocks out any other craving for the day. The trick is to limit the amount of sugar on the carb up. For me the cost out weighs the benefits of using any form for sugar on carb ups. Now I have been doing my carb ups this way for awhile and I notice that I don't gain as much weight when Monday rolls around again.

So far since calming my training down, weight loss is coming off nicely. Everyone is happy when the scale, caliper, tanita body fat reader, and mirror is on the same page. :) Since calming training down, my hunger went down with it. So 2000k in a day is more than enough food for the day, this makes fat loss much easier. I'm able to eat much less with any mental strain. I still go to the gym, but I do one honest workout for the week to keep muscle stimulated, and use the rest of the week for fat loss.

Funny this set up is almost caveman like, I can use the weight-lifting to stimulate hunting in brush (moving heavy objects), and might even add some treadmill walking to stimulate the long walk to hunting grounds. Pretty cool set up. :)

[druluv]

I got a trip coming up in 5 weeks, it wouldn't be bad to trim down 10lbs in that 5 weeks to get me down to 229.

So I'm going to go in detail for these 10lbs. So I'll post meal plan and training.

So far my major problem is keeping away from diet soda, and cheese. I have been having progress with them in the diet, but I'll try and calm it down for these last 5 weeks.

So I have 35 days to trim 10lbs.

Normally people would go extra hard in the gym to bust out the last 10lbs, but I'm going to do the opposite.

As a starting point I will use the this equation I got off the velocity as a bench mark for calories. My goal here to keep insulin levels low so that more fat can flow out of fat cells.

MIN : (10.2 x 239 + 879) x .50 = 1658 calories
MAX: (10.2 x 239 + 879) x .60 = 1990 calories

Here is the break down:
65% 1077.96 120 FAT
30% 497.52 124 PROTEIN
5% 82.92 21 CARBS


I set carbs to 21, but I'm shooting for under 10g, I feel if you are trying to drop calories, you want push the least amount insulin. We want to give the body the best environment to release bodyfat into circulation.

So my min is 1658k and my max 1990k. Honestly, I would like to keep more to the min side for these 35 days.
Here is my basel info:
Your basal metabolic rate is 2056 calories per day. Your total energy requirements are 2878 calories per day.

So if I can keep to min side, I would be down 1200k for the day. Obviously, I can't work out on these calories, so training will be done once a week. I also work in a office, so I sit all day. This will keep my body well rested to burn body fat.

[druluv]

Week 8 Low Insulin Diet - 237lbs - 13mm - Goal 235lbs/ 12mm / Day 35 of 35 till trip

One day completed with low calorie keto. I'm down 2lbs from last week Friday to bring me to 237lbs.
The first day was quite easy, I was able to get by on about 1000k for the day, and I woke up with a 2lb loss from Friday's weigh in. I did no training today. I also posted the time of meals. My last meal ended at 3:30pm, so I fasted about 16hrs. The fact I didn't get hungry during those 16hr is showing that meal composition may be more important than overall calories.

Here's the meal list

Meal # 1 10:00 AM
2 Boiled Eggs
3oz Half n Half

Meal # 2 12:00 pm
2 slice of provolone
4oz of sliced steak

Meal # 3 3:30pm
2oz Heavy Cream/ coffee

Calories: 976
Fat : 77
Carb: 5
Protein: 56

Composition:
74% fat
2% carbs
24% protein

[druluv]

Week 8 Low Insulin Diet - ? - 13mm - Goal 235lbs/ 12mm / Day 34 of 35 till trip

I'm going to post the diet now because I'm done eating for the day. Today started as planned with my 2 boiled eggs, and I swapped out the half n half for heavy cream. Perfect keto ratios on my first meal :). Breakfast ratios are killer, 83%fat/ 1%carb/ 15%protein. This is nice way to start the day. With levels of insulin low from breakfast, why push any insulin in the morning with a high protein meal.


The problem is lunch time, the office was having a going away lunch for a co-worker at chilli's. So I checked their menu for keto choices, and I found that their burger patty is 360 cal, 25fat/ 33protein. So this is what I ordered, but I also included 3 slices of cheese, two extra thick slices of bacon, 2 oz of guacamole, 2 oz of sour cream, and top it off with 2oz ranch dressing for grand total of 1840 calories for lunch. What really pissed me off , was the fact I wasn't even hungry, and I would of been satisfied with a smaller meal. So I'm over my calories for the day. Well I'm glad that I had it early in the day, and my carbs for the day was less than 20, so I will not lose any fat, but I won't gain any either. That's the good thing about keto, even bad days are that bad.

Here's the meal list

Meal # 1 10:00 AM
2 Boiled Eggs
2oz Heavy Cream

Meal # 2 1:30 pm
Chillis Smoke House Burger
Guacamole
Ranch 2oz
Sour Cream


Meal # 3 3:30pm Last meal
2oz Heavy Cream/ coffee

Calories: 2,400
Fat : 207
Carb: 15
Protein: 112

Composition:
78% fat
3% carbs
19% protein

I'll post scale results tomorrow

[druluv]

Update!!!
Week 8 Low Insulin Diet - 235lbs - 13mm - Goal 230lbs/ 12mm / Day 34 of 35 till trip

Within 2 days I manage to drop 4lbs. I thought my chilli's meal would of slowed me down, but I still manage to drop another 2lbs. So I hit my next goal of 235lbs; this is actually a new low for me. Since last year I have lost a net weight of 70lbs. I'll put my next goal at 230lbs. Being that I went up to 2400k, I'm going to try and hit less than 1000k for today. No training today in order to hit the 1000k mark . Wish me luck!!

[druluv]

Week 8 Low Insulin Diet - ?- 13mm - Goal 230lbs/ 12mm / Day 33 of 35 till trip
I finished my last meal with heavy cream & coffee. I do this to keep insulin levels low, so that I can fast for the rest of the evening. I didn't get below 1000k; I was over by 800k. My lunch consisted of buffalo wings and blue cheese sauce. When I calculated the dressing, it was over 600 calories. We have to watch out for dressings when trying to keep calories low.

So the insulin diet adds a new dimension with the addition of fasting. I like how the fasting part leads in bedtime. When I used to fast, I would do it in the morning then eat a huge meal before bed. I found that its better to eat large in the morning and taper off calories or stop eating hours before bed. The body naturally starts to lower insulin as night approaches to prepare for the nighttime fast while sleeping, this why we are able to sleep through the night without eating. So if insulin levels are dropping towards the night more energy should be release from fat cells, so why eat if not hungry when the body will release energy into the blood stream. Just my thoughts on this :)


The good thing about the low insulin diet, is that it shifts the focus of fat loss to insulin but still captures the impact of calories. Keeping insulin levels low allows the dieter to drop calories without any effort. If we manage to keep insulin levels low, when can now use calorie in/ calorie out which causes so much conflict on bb.com, and this equation would directly apply to the fat cells. See insulin is the metabolic impediment to the fat cells. So if you are low calorie dieting with high insulin levels, some of the weight loss will be from fat and some will be from lean tissue. Go into the fat loss room and see how some of the fattys slim down and become skinny fattys; after that, see what diets they used to become a skinny fatty. Keeping insulin low gives the body the best chance for fat to escape in the blood stream to get used for energy.


Here are the numbers for today:

2 Boiled Eggs
2oz Heavy Cream

13 - Buffalo (no breading or flour) Chicken winglets deep fried in oil
6oz-Blue Cheese

2oz-Heavy Cream w coffee

Calories - 1801k
Fat-155.6 g
Carbohydrates-7.06 g
Protein - 83g

Ratios - 78%Fat - 2%carbs -18%Protein

I'll post the my body weight next day

[druluv]

Week 8 Low Insulin Diet - 234 - 13mm - Goal 230lbs/ 12mm / Day 33 of 35 till trip

I manage to lose another pound to bring a new net weight loss to 234lbs. I was alos scoring some 12mm on my calipers but I'm going to wait to Friday to get official results. The more fat I lose makes it harder to find the same measuring spot for accurate readings. The fact that my caliper is moving on just stomach measurements really show the power of this diet to hit love handles and the belly regions. These parts of the body are one of the hardest lose when cutting. You get this part wrong and you end up with a flabby mid-section.

Surprisingly enough is that I drop 5lbs this week without going to the gym. The reduced training seems to be working because I'm causing a bigger calorie deficit then when I'm working out. Even with this larger deficit my hunger is way under control, and I able to get the results I want.

[druluv]

Week 8 Low Insulin Diet - ? - 13mm - Goal 230lbs/ 12mm / Day 32 of 35 till trip

Early post,

I'm getting into a real grove here. 5lbs down and the week is not done yet, hoping to lose one more pound to end Friday off on a good note. Energy levels are good, and I could train if I wanted to, but don't see the need as of yet. I know if I go into the weekend like this, I have a feeling that I could be in the 220's by Monday. I totally under estimated power of keto to dump fat. I'm getting to learn that Keto becomes even more powerful when your able to read your body's hunger signals. Sometimes were are eating to cover a preset amount of calories, but the body has different caloric needs everyday. Some days you could get by with less food or skip a meal because the body is using stored fat for energy.

Well I'm basically done eating for the day, in a couple hours I'll have my heavy cream/ coffee snack, then shut it down for the day to enter the fasting part of the diet.

So here is the breakdown:

Meal 1
Boiled Egg
Heavy Cream

Meal 2
Beef Patty
Process American Cheese
Ketcup
Onions
Mac Sauce

Meal 3
Heavy Cream/ Coffee


Cal: 1326
Fat: 108.6
Carbs: 17.06
Protein: 62

Macro:
Fat:74%
Carbs: 5%
Protein: 19%

[druluv]

Week 8 Low Insulin Diet - 233 - 13mm - Goal 230lbs/ 12mm / Day 32 of 35 till trip

Update!!!
Another day with weight loss, I lost another 1.5lbs which brings my totals for the week to 6.5lbs. Nothing to really pat my back about because it took no effort on my side; this is actually the hallmark of a good reducing diet. I'm able to hit lower calories than on the velocity diet, and do it with no hunger and eat steak, eggs, heavy cream, and cheese. I'm keeping my fat percentages a little higher as I reduce my calories. I'm doing this to control my insulin when I do eat. This actually helps more of the fat burning hormones to liberate fatty acids to keep the blood stream flooded with fatty acid energy, because we know that high insulin levels suppress all of our fat burning hormones. If you understand that hormones runs the show, you will understand what I'm talking about.

The fasting part is the anchor of the diet. The fasting part is not really there to help reduce the calories for the day, but to drop blood sugar & insulin levels. As blood sugar & insulin levels drop, more fatty acids will be release to keep energy levels stable. But this is not even the real reason, the great part of fasting is that it drop insulin levels before you go to bed, more fatty acids are used during sleep than when awake. The brain uses the same or even more energy while sleep than awake. While sleeping your body needs to repair damage cells, clear the body of toxins, and create new cells (Muscle,brain, nerves, etc). All this energy will be supplied by stored bodyfat. When reducing this is where the real fat loss happens.

[druluv]

Week 8 Low Insulin Diet - ? - 13mm - Goal 230lbs/ 12mm / Day 31 of 35 till trip

So far a good week with the Insulin diet, I have lost weight each of the days since I added the fasting componet. I'm going to try and extend the same set up during the weekends.

Well today wasn't so hot, the office had a pizza party, and I od on salad dressing. Of course it has to be the highest in sugar kind "Thousand Island". Well lets find out how well the insulin diets respond to a high sugar meal and high calories.

Here are my numbers for today

Boiled Egg
Heavy Cream

Pizza (Cheese, Meat, Veggie alone)
Dressing
Diet Snapple
Salad

Heavy Cream/ coffee

Fat - 225 - 76%
Carbs- 57- 9%
Protein - 111- 17%
Calories - 2685

[druluv]

Week 8 Low Insulin Diet - 232lbs - 13mm - Goal 230lbs/ 12mm / Day 31 of 35 till trip

Update!!!
What a way to end the week at 232lbs, because of the sugar in my last meal I thought it would of blunted my fat loss. This strengthens my position even more that insulin plays a major role in fat loss, even more than carbohydrates. Carbohydrates is one of the ways to control insulin so that fat loss can happen. This also explain why people can lose weight on high carb diets, if your response to carbohydrates is good, any low glycemic diet will help you reduce stored fat.

So even though I ingest sugar with my salad dressing, I stopped eating at 4pm, this give my body time to clear the excess sugar from the blood stream. As the blood sugar is being cleared my insulin levels start to drop. When insulin starts to drop more fatty acids start to be release from fat cells to provide energy in the blood stream.

With insulin under control, we can start to play on calories now. I want to lower calories as much as possible. I not concern with protein requirements, because I feel that keto lessen the need for protein. Because fat is our fuel, we don't need protein as a fuel source like the high carb diets. I do use my hunger signals & cravens to gauge whither I need more protein & fat for the day.

Now what I noticed with this set up, I start to get cold during the afternoon. Which makes sense, but now I'm much aware of whats going on with my body. The body wants to slow metabolism as the nighttime comes around, however, the body doesn't want to have a high metabolism while going to bed. An 8 hr fast with a high metabolism would burn too much fat, but the body wants to be more efficient with releasing stored fat.
But who cares, whither your body runs slow or high during the night, we just want the body to used stored fat.

Since I cut off eating at 4pm, I notice I have been getting some of best and deepest sleep of my life; so fasting after 4pm has been a benefit as far as, sleep is concern

[druluv]

Week 9 Low Insulin Diet - ? - 12 mm - Goal 230lbs/ 10 mm / Day 28 of 35 till trip

Week 9 baby!
I'm hitting 12 on my calipers now, so 2mm to hit my next goal. With 28days left, time to ramp up the diet. Nothing really to change, but it would be nice if I can take out the cheese or make it just eggs, steak & water with my 16-17hr fast, with no training. This would be the most intense set up. This would guarantee that insulin levels remain low through out the 4 weeks. It just hard to keep to that protocol.

On Saturday, I eat as much as I could to artificially rev up metabolism. Best way to ramp up metabolism is to use carbs, because keto ratios tend to normalize the thyroid. I also use carbs to cause a rise in insulin levels, but with this rise, come with a lowered insulin level. When insulin levels rise, it comes down lower than before it went up. When they get lower, we try and hold it by going low carb again. So I just stuff my self for 4-5hrs, then fast till next morning, then continue eating low carb to hold insulin levels down.

So I'm back up to 238lbs, I normally shed this some of this weight by Wednesday. With glycogen levels high, I can lower my calories to shed the water even faster.



I didn't post sunday's meals, it was basically the same set up but with more calories.

Monday's meal - I'm posting early because I'm done eating for the day.

Meal 1
2-Boiled Egg
2oz Heavy Cream

Meal 2
6oz Chicken Breast
1oz Swiss Cheese
4 slice Bacon
1oz Mayo

Meal 3
Heavy Cream/ Coffee

Fat -84.6g / 66%
Carbs - 3.06g/ 1%
Protein - 80g/ 27%
Calories 1141

[druluv]

Week 9 Low Insulin Diet - 236lbs - 12 mm - Goal 230lbs/ 10 mm / Day 27 of 35 till trip.

Nothing really to report today.

My meal plan for today

Meal1 8pm
3 Boiled Eggs
3 egg yolks - my children don't eat the yolks
3oz Half n Half

Meal2 12pm
10oz Grassfed Beef

Meal3 3pm
2oz heavy cream/ coffee

Fast from 4pm till 10am

Calories - 1515
Fat - 112g/ 69%
Carbs - 6g/ 2%
Protein - 108g / 30%

No Training Today

[druluv]

Week 9 Low Insulin Diet - 233lbs - 12 mm - Goal 230lbs/ 10 mm / Day 26 of 35 till trip.

Back to Fridays weight, now I'm in position to get to 230lbs. I'm going add one training session to deplete any any stored glycogen left in the muscle. My thinking is that the body will breakdown more fat to start refilling muscle gycogen stores. The object is to make it just intense enough to get the job done.

Good news, I wasn't even in the gym when this happen, manager from NYSC, offered me a position to become a personal trainer. He remembered when I was 305lbs, and said I would be a good inspiration for some of their clients. So this is a real plus for keto. :)

Ok here today meal plan for today

Meal#1 - 8am
5 boiled eggs
2 egg yolks - can't get my kids to eat the yolks
3oz Half n Half

Meal#2 - 12pm
8oz Ground Beef
2oz cheddar cheese

Meal#3 - 3pm
2oz heavy cream/ coffee

Calories 1467k
Fat: 108g/ 69%
carbs: 6g/ 2%
Protein: 103g/ 29%

[druluv]

More good news, today was my first day back to the gym in 2 weeks, I must say I haven't lost any strength. I did do 1 less set with each of my exercises but I still was able to lift the same weight before I started fasting.

I got this from pp, good find

Low-carbohydrate diets also enhance body composition: body fat is reduced and muscle mass is increased [ 40 ]. The conservation of muscle mass associated with these types of diets must involve ketones because it has been shown that ketones can reduce protein catabolism in catabolic situations such as fasting [ 41 ].

Here's the full article
http://www.ispub.com/ostia/index.php?xmlFilePath=journals/ijnw/vol4n2/diet.xml

I thought I would of loss some strength because of the low calorie days and large fasting window, but it seems like the diet is just stripping fat away. In all my life this must be the most effective diet I have been on. :)

My fasting is now close to 18hrs! Well since I'm only skipping dinner, 7-8hrs of the fasting is sleeping hours, so I'm cheating. :)
The fasting has been so effective that when meal time comes you are actually forcing food down. Today for lunch I was actually forcing my self to eat my beef, cheese, and sour cream. I soon as I start eating the ground beef, I started getting full with just 4 spoonful of food; and this was after training.

If I'm eating such low calories and not losing any strength, the question is, how low can I go with calories without losing strength?

Stay tune for tomorrows meal plan, lets really put keto to the test.

P.S Just got hired as a part time Personal Trainer!! :)

[druluv]

Week 9 Low Insulin Diet - 233lbs - 12 mm - Goal 230lbs/ 10 mm / Day 25 of 35 till trip

Real weird occurrence. Created a calorie deficit, plus added 1/2hr of weight training, I also fasted for over 15hrs, and the end result is a gain of .5lbs. :)
I'm still 233, but I added a half pound to it.

This is where the calorie in/ calorie out doesn't hold true. It is more than possible to gain weight even in a caloric deficit. Secondly, it is easy to see how a keto bulk is very possible. It comes down to the fat cells. Once thought of as a garbage can for excess fuel, is now the major player in bulking, and in looking lean. To make it easier to understand insulin, Imagine your fat cells as a balloon and insulin as the stopper keeping air from escaping. By controlling the stopper we can control the amount of air coming out of the balloon, this is the same way fat cells work! When insulin levels start to drop, fat start escaping the fat cells, this can happen in a caloric surplus, or in caloric deficit. The body doesn't care how much fat escapes into the bloodstream as insulin levels drop, because fatty acids not used for energy return to the fat cells. The last sentence is important to understand, if more energy is dumped in to the blood stream then is really needed, plus weight training is done; your body can be in a internal surplus (stored energy release from fat cells) while your dietary intake maybe in a deficit. But the end result is a surplus because of insulin levels dropping which caused the release of fatty acids.

Like I said yesterday, I'm trying to bring keto to the limits, I'm going for the longest fast today; I'm shooting for 22hrs.

I started the day:

1 scramble egg cooked in grass fed butter- grass fed butter has a lot flavor, almost too much for me, too used to grain fed blandness.
4oz of grass fed rib-eye
1 boil egg
2oz heavy cream
may have a burger patty before 12pm.

I'll report on how its going.

[health86]

Hey, very interesting journal. I have been training and watching my nutrition for 7 years. I have tried keto for 2 weeks, and I must say that I had never lost more fat in 2 weeks than those 2. For me, keto was very effective in leaning up. However, being a student enjoying the student life, keto can be hard to implement in the daily routine.

Dont you find difficulties for instance at work to eat keto-meals?
Furthermore, I find it intuitively hard to believe that a high saturated fat diet is healthy.

I think you have done a great job on the fat loss, and I wish you luck on your future experience with what you are doing. Your log serves as a lesson for others.

[druluv]

Hey, very interesting journal. I have been training and watching my nutrition for 7 years. I have tried keto for 2 weeks, and I must say that I had never lost more fat in 2 weeks than those 2. For me, keto was very effective in leaning up. However, being a student enjoying the student life, keto can be hard to implement in the daily routine.

Dont you find difficulties for instance at work to eat keto-meals?
Furthermore, I find it intuitively hard to believe that a high saturated fat diet is healthy.

I think you have done a great job on the fat loss, and I wish you luck on your future experience with what you are doing. Your log serves as a lesson for others.
First thanks for the kind words, this journey has really been a journey. But the race is not for the swift but for those who can endure. Breaking my sugar habit was one of the hardest things I have ever done in my life; but I must say I got rewarded for it. :)

Funny thing is that I'm strict while at work, and I'm able to work the diet anyway I want, however, the challenge is finding food. Being in NY, the food cart man on the street is god sent. Most food carts make curry chicken thighs, and other meat dishes. You can go to fast food places, and remove the bun form burgers. If you work by a supermarket you can buy the store roasted chicken on display. But if you are serious, make your food at home and bring it in.

The fact that saturated fat gets bad press is the result of Marketing and the fact that the US major corps are Corn, Wheat, and Soy. Meat companies are at the mercy of these companies, because they provide the feed for their livestock. Best to do your own research on this topic, but I will say saturated fat does not cause heart disease, and in fact there is data showing that saturated fat is beneficial to the body.

[druluv]

More Low Carb Info:
this is not new just the title
http://www.sciencedaily.com/releases/2005/03/050328144519.htm
New Study Shows How Very Low-carb Diets Take Off The Pounds


During the first study week, participants, who were obese and had mild type 2 diabetes mellitus, ate a regular diet in which they could eat anything and as much as they wanted. They ate about 3,000 calories and 300 grams of carbohydrates per day and remained at entry weight.

In the following two weeks, when restricted to 20 grams of carbohydrates per day, as specified in the Atkins induction diet, and despite readily available protein and fat foods, the participants voluntarily ate about 1,000 fewer calories per day, a calorie intake considered appropriate to their height.

Participants' blood sugar improved on the low-carb diet, with better insulin sensitivity and lower blood triglycerides and cholesterol levels.

[druluv]

Week 9 Low Insulin Diet - 231lbs - 12 mm - Goal 230lbs/ 10 mm / Day 24 of 35 till trip

Whats up everyone, just completed my fast, I got 2lbs out of this one which brings me down to 231lbs. This bring my net weight loss to 74lbs.

This was one of my longest fasts, I fasted over 20 hrs and I wasn't really hungry the whole time. I had breakfast this morning now I'm well satisfied again, and ready for another long fast. I tell you this food taste so much better after a long fast. I will have lunch and start my fast at 1pm

I thought I would of been ravenous after this long fast but I wasn't, my hunger was way under control. This real important when you are trying to reduce.

I hope I can get into the 220's - wish me luck

Man I love keto!!!!!!!!!
Keto makes dieting easy. Someone try a get by on 1000k, and a 20+ hr fast on the body for life diet, and let me know how you feel after that.

Food List Today

Meal #1
3 eggs
ham
sausage patty
cheese
half n half/ coffee

snack
half n half/ coffee

Lunch
sashimi (Salmon)
spicy mayo

[health86]

hey, Good job on the continuing weight loss. More importantly, if a man does not control food, then food controls him. Therefore in order to remain in control one should watch his nutrition to arrive at his goal. You are doing that, ill be following your progress.

[druluv]

Week 10 Low Insulin Diet - 236lbs - 12 mm - Goal 230lbs/ 10 mm / Day 21 of 35 till trip

Week 10 baby, 3 weeks left before I hit sunny JA. My insulin diet has morph into something insane. One two low calorie keto meals a day, with a long fast on the tail end of the day. I notice most people fast for the morning first, then eat in the evening, but I like to start my fast mid-day until the next morning. I like to push insulin early in the day, then tail it off to fasting levels by night; the body will even drop insulin levels even lower will it sleeps. I also like to keep my one - two meals a day small to even elicit smaller amount of insulin during feeding. My whole program revolves around keeping insulin at bay. Since doing this set my body response to carbs is much better. I'm now able to do long fast with high carb meals too, something I was never able to do before keto.

For people with fat boy genetics or for people who's bodies are expert in energy conservation :), fasting is one way to compete with our nemeses, the naturally diesel person.

People with fat boy genetics will find that they are slimming down perfectly, but they have a few layers of fat on the lower half of the stomach to burn off to get that much desired 6-pack. The problem with this problem area is that these fat cells are the most insulin sensitive fat cells in our body, this mostly applies to men. Women usually have problems with their hip area. These fat cells are so sensitive to insulin, that no matter how much exercise you do it is difficult to get these fat cells to release its contents.

Prime example of this is when a formally fat person show pics of themselves slimmed down with the same body fat percentage as when he was fat. Another example, is the contestants in the biggest loser, Ever notice they lose weight but look worse as they are losing the weight each week. Gastric bypass patients also suffer from losing tons of weight but there bodyfat percentages doesn't reflect the amount of weight that they loss. When these people get plastic surgery to firm up the skin, you can see the fat still there when the surgeon is cutting the extra flesh of the patient.

If there is a calorie deficit but insulin levels are high, the body can't get to the energy trapped in the fat cells, so the body will start converting muscle tissue, and even organs tisse for energy. This why I think its important to diet in a low insulin environment. Every study out there shows that the low carb group always eat less than the high carb group, and the low carb group drop calories naturally or without thinking about. They are not as interested in food as the high carb group.

This is good for people with fat boy genetics, and this gives keto-dieter the edge we need. The ability to drop calories, and not feel hungry is the best case senario for someone who is dieting.

Now I'm about to get more insane, with all the fasting and low calorie dieting I'm doing, I haven't lost any strength. This is with a lowered protein consumption as well. So things are not adding up. How I'm able to keep strength with protein less than 150g per day? On some days I barely break 100g. I also do not use a PWO after working out when I'm cutting.

So this leads me into saying that huge amounts of protein may be over-rated. I'm only stating this on my thread, because I know there are countless studies that prove me wrong. But I have been doing keto for awhile now, and some of these studies are testing, how high carbers react to certain diets macro ratios. I don't see any studies showing how keto-dieters react to different macro ratios.

Diet Ratios are more important than overall calories. When dieting you want to pick the diet that controls hunger. Since the keto-dieter uses two different diets(low Carb/ High fat & High Carb/ mod-low fat), they know which one curbs hunger better. Once you get the ratios right calories fall right into place. Now you can adjust calories anywhere you want it. Want to do 1000k, no problem. Try this on a rest day, eat one boil egg and heavy cream and see how long you can go without eating.

From all my research, I found that our bodies are well adapted for this. If you hit the magic ratios, less overall food is needed, and your body will even feel better.

Enough small talk

Meals for the day
3oz half n half
6oz burger patty

[druluv]

Always love reading this:
http://www.fourhourworkweek.com/blog/2008/02/25/the-science-of-fat-loss-why-a-calorie-isnt-always-a-calorie/

The Science of Fat-Loss: Why a Calorie Isn’t Always a Calorie


Both studies provided between 1500 and 1600 kcal per day, but with huge differences in outcome. In the Key’s semi-starvation study (high-carb, low-fat) the subjects starved and obsessed on food constantly. In the Yudkin study (low-carb, high-fat), the subjects, who had no restriction on the amount of food they ate, volitionally consumed the same number of calories that the semi-starvation group did, yet reported that they had “an increases feeling of well-being.” Instead of lethargy and depression reported by the Keys subjects on their low-fat, high-carb 1570 calories, those on the same number of low-carb, high-fat calories experienced “decreased lassitude.”

[BigRed1992]

dru can you explain for how long do you fast for...im thinking about trying a fast with my keto to lower insulin levels but i don't know for how long should i have theses fastings

[druluv]

Week 10 Low Insulin Diet - 234lbs - 12 mm - Goal 230lbs/ 10 mm / Day 19 of 35 till trip

BigRed1992- Fasting is a personal thing, you have to see what works best for your current body. The first thing I would do is to combine break fast & lunch together, then eat dinner the normal time. Don't play with the calories yet, just get the technique down first. After you get this down, get all your calories in a small time frame of 2-6hrs. This will become easy if you stick with it, your senses start sharpen, and you just feel better. When you get this feeling, start extending the fast to over 20hrs, and see how you feel. After this, reduce calories in the eating time frame. For this to work the best, don't eat any carbohydrates, you want your body more adapted then the basic keto diet. When you get comfy adjust carbs to where you like it. 97.5 percent of the time I keep it hard core keto or carnivore style. :)

I would do no training until you get the fasting part down. Training makes it hard to learn how to fast, because of the demand for calories. Once the body adapts to fasting without training add half your training back, and take it from there. Surround your weight traing around your meals, this will trick your body in thinking ample food around but your body doesn't know feeding is done. Your body has to adapt by cleaning the body of junk proteins, and recycle them into the right kind of amino acids, then the body has to lower insulin levels to release more fat from the fat cells. The gang of fat liberating hormones also come out and play to help repair the body, and they love to liberate fat to do this. :) Good Luck!

Tuesday didn't go as plan, after my daughter's graduation the family went out to eat to the worse choice, olive garden. I did stay away from the bread sticks, and the other high carb offerings. But even the stuff that seems low carb has a lot of carbs from it.

However, what I learned to do in these situations, is eat least amount of carbs you can. Do not eat any carbs without a fat, this sounds crazy but bare with me on this. When you eat carbs with fats, the fat portion of the meal is going to get stored directly into the fat cells. As we know already, as blood sugar rises, fatty acids go down. The reason I add the fat, is to lower the glycemic index of the meal. This will at least lower the amount the insulin needed for this meal. When your meal is done, fast for the rest of the day, if you get hungry late, have some heavy cream with sugar free jello, this will hold hunger until you fall sleep.

My meal ended at 4pm, and I fasted to 10am the next morning. When I woke up the scale is at 234lbs with pumped up muscles in the mirror. Just further evidence to me that macro ratios and meal timing is more important than just calories.

I have come to the conclusion that a healthy pancreas is the most important body part in losing body fat. After the pancreas would come glands that control gh, adrenaline, and the others. These are the fat liberating hormones, they work best when the body is at rest. Oddly enough, these hormones express when insulin levels are low, this makes sense though, if insulin is trapping fat into the fat cells to burn sugar, why excrete any fat liberating hormones it fat is locked up.

The one I like is growth hormone, The true power of growth hormone can be seen with children. Children don't weight train but can double weight and muscle structure with ease. They actually spend more time sleeping and eating. As we get older we make less of this stuff, but we still make it. When we weight train, gh actually helps repair muscle cells, and other cells of the body. We secrete the most gh during the deep sleep phase of sleeping, so now you see the importance of a good night sleep, but even more important is not the quantity, but the quality of sleep.

Now I bring in fasting, for those who fast, How deep is your sleep? :)

Today's food list
Meal 1
2 boil egg
3oz half n half

Meal 2
BK Quad Stacker w bacon w cheese/ no sauce

Eating good under 1200 cal

[BigRed1992]

Week 10 Low Insulin Diet - 234lbs - 12 mm - Goal 230lbs/ 10 mm / Day 19 of 35 till trip

BigRed1992- Fasting is a personal thing, you have to see what works best for your current body. The first thing I would do is to combine break fast & lunch together, then eat dinner the normal time. Don't play with the calories yet, just get the technique down first. After you get this down, get all your calories in a small time frame of 2-6hrs. This will become easy if you stick with it, your senses start sharpen, and you just feel better. When you get this feeling, start extending the fast to over 20hrs, and see how you feel. After this, reduce calories in the eating time frame. For this to work the best, don't eat any carbohydrates, you want your body more adapted then the basic keto diet. When you get comfy adjust carbs to where you like it. 97.5 percent of the time I keep it hard core keto or carnivore style. :)

I would do no training until you get the fasting part down. Training makes it hard to learn how to fast, because of the demand for calories. Once the body adapts to fasting without training add half your training back, and take it from there. Surround your weight traing around your meals, this will trick your body in thinking ample food around but your body doesn't know feeding is done. Your body has to adapt by cleaning the body of junk proteins, and recycle them into the right kind of amino acids, then the body has to lower insulin levels to release more fat from the fat cells. The gang of fat liberating hormones also come out and play to help repair the body, and they love to liberate fat to do this. :) Good Luck!


thanks.I hope i can become like you a nutrition nut,dru you should write a book or at least have your own sticky in the keto forum

[druluv]

More thought on IF

http://www.justinowings.com/b/index.php/me/a-low-carbohydrate-diet-mixed-with-inter

Better Health via Intermittent Fasting and a Low-Carb Diet

[BigRed1992]

hey dru guess what i did a 21 hour fast and at the end of the fast i had to force myself to eat i got full and i eat so little this is amazing

[druluv]

Week 11 Low Insulin Diet - 240lbs - 12 mm - Goal 230lbs/ 10 mm / Day 21 of 35 till trip

BigRed1992 - Good to hear, the most aggressive why to fix insulin problems is by fasting, I can't find a better way.

I'm back up to 240, the weight training and carb up day makes it difficult to use the scale. Every time I start doing serious lifting, I gain weight even if my food intake is below maintenance. This doesn't make a whole lot of sense, but in order to move the scale I have to stop lifting weights, but you know that's not happening. :)

[triptizine]

Man dont worry about the scales.. get a tape measure.. I am 102kg.. been so for like 6 months.. but in that time.. lost like 13cm off my waist (like 5 inches!!)

I miss keto.. :(

[druluv]

Week 11 Low Insulin Diet - 236lbs - 12 mm - Goal 230lbs/ 10 mm / Day 21 of 35 till trip

Back down to 236lbs. Yesterday, I got two weight lifting sessions in. So I'm back to 2 sessions a day. I'm trying to implement fasting with my two weightlifting session. My lifting is now 2 times a day, on Mon, Wed & Fri.

So far what work is a lifting session at 11:30 then the next is 6pm. I work the same group of muscle twice per day. Because we don't use sugar as fuel, the muscles adapt by burning fat within the muscle, so this is an add benefit to keto. So by depleting the muscle of glycogen the body has to make more to refill stores; to do this the body has to break down dietary fat or stored fat to make glycogen. So if you don't have energy while going low carb, it means your body has not made the switch as of yet. When your muscle starts to burn fat for energy, you see your lifts automatically go up. This is the main reason I don't believe in pre or post workout sugar shakes. The body will make sugar when you give it a chance. One thing we can agree on is, what every dietary macro is limited, the more the body will reserve that nutrient. So if you limit fat, the body will hold on to fat. When you limit sugar, the muscle will hold on to the muscle glycogen, burn fat within the muscle, and also make its own sugar. If you limit protein, the body adapts by being more efficient on protein turnover.

So it would seem oblivious to use fat in our post workout meal. I use fat just to show the body that ample fat is around. This shake produces results, and you don't have to eat for several hours after you take it.

I use ****protein.com to make a custom protein powder. For me I used whole egg, Micellar, and Whey protein. I also added glutamine peptitides. I use 2 scoops of this, then add this to 10oz of Half n Half, 10oz of Heavy cream, and I add 2 raw eggs to this mix.
This mix tastes just like a milkshake :)

The shake is about 1700 calories, but after you drink this, you'll be ready for a long fast or a small meal/ snack before bed.

Yes fat slows down the breakdown of protein, but why the rush. People are forcing sugar/protein shakes down because insulin sensitivity is higher in the muscle than at the fat cells; this is also the reason why people can get fatter on low calories. When insulin levels are high the muscle & fat cells are competing for the same energy. So just imagine if some people were more insulin sensitive at their fat cells than at their muscle cells. This would mean a majority of the energy from the blood stream will be pulled into the fat cells because the fast cells are more insulin sensitive. Keto people do not have this problem with a high fat shake.

The "Window Of Opportunity" should debunk the theory of all calories are the same. The window as stated is saying that fat cells and muscle cells are reaching for the same energy, but if you weight train, the muscle cell will be more sensitive than fat cells, so this is a good time to use simple sugar.

[druluv]

More on Insulin & Glucagon
http://www.medbio.info/Horn/Time%203-4/homeostasis_2.htm

Glucagon raises low blood sugar.
Glucagon puts the metabolism in burning mode.
Glucagon converts protein and fat to glucose.
Glucagon causes dietary fat to be used for energy.
Glucagon releases fat from fat cells to be used for energy.
Glucagon reduces cholesterol production.
Glucagon causes the kidneys to release water from the body.
Glucagon causes artery wall cells to return to normal.
Glucagon stimulates the use of fat for energy.

[druluv]

Now its time to change the game


It is important to know that insulin and glucagon are paired hormones. That means that when insulin is elevated, glucagon is suppressed. When insulin levels fall, glucagon is elevated. So even if you include protein in a high carbohydrate meal, the insulin produced by the carbohydrates will not allow your body to produce a sufficient amount of glucagon.

I want to think about this some more.

[druluv]

Week 11 Low Insulin Diet - 236lbs - 12 mm - Goal 230lbs/ 10 mm / Day 22 of 35 till trip.

If you noticed, I'm posting info on glucagon. This is a hormone that people really don't talk much about. But this is a hormone that's suppose to work with insulin every time food passes your lips.

The focus has been on insulin, but insulin is only half of the story. When we eat food, the body was actually made to use both insulin & glucagon. This is another reason why macro ratios are more important than artificially dropping calories.

The problem for most obese people is that the carbs they are eating at meal time is suppressing the release of glucagon. The body will not release glucagon if you are supplying carbohydrates, especially refined carbohydrates.

The primary role of glucagon is to raise blood sugar, while insulin is lowering blood sugar. So both hormones are working in contrast, but together at the same time. So its possible to be eating and using stored fat at the same time.

So by reducing carbs you start to bring some balance back with these two hormones. It seems like when these hormones reach harmony, is when weight loss stalls.

Now most people didn't know that insulin is also secreted when you eat protein. Even though it raises insulin levels, it has small impact on blood sugar. The rise of insulin is elicited by the amino acids, this how the body stores amino acids into the muscle. So this would be further proof you don't need any carbs to bulk, the protein in the diet is strong enough to elicit an insulin response to store amino acids into the muscle. Insulin is a very powerful hormone, it takes very little insulin to the job, and more insulin doesn't do a better job.

What does this have to do with fat loss? I can say that any low carb diet will get you slim, the question is how do we get ripped? To get the definition we desire, we have to understand that the fat around the stomach is very insulin sensitive. So it even a modest amount of circulating insulin can keep fat trapped on our belly. It wouldn't make sense that the body would give of this fat up easy, and the more we artificially reduce calories the more the body will hold on to this fat. We have to be able to drop insulin even lower, to let this fat escape.

I think these theories would better serve for keto vets, because the meals are going to be crazy. I want to totally do my best to suppress insulin, while encouraging glucagon production. One way to do this is to reduce the amount of protein per meal during the eating phase of the fast. As a keto vet, I noticed I'm able to use less and less protein, but still get good results.

So a sample meal would be
4-5 egg yolks
5 oz heavy cream
This is small amount of food but the energy you get is crazy. This is my pre workout meal eaten 1 hr before training. This meal is: 90% Fat / 9% protein / 1% carbs.

My training is mostly focus on dropping blood sugar instead of burning calories. It the dropping of blood sugar were the most fat get liberated during the day to be used to make glucose. Exercise also increases glucagon production, so training is important part of the program.

We want to do the same thing with our cardio, I tend to support incline walking instead of jogging and running. The body is better adapted to use fat as an energy source during low impact cardio. You won't burn a lot of calories, but you will drop insulin and blood sugar levels. When these two levels drop the body has an easier time tapping belly fat.

After training I like to flood my body with a lot of fat calories, here is a sample PWO shake.

10oz Heavy Cream
7oz Half n Half
2 raw eggs
1 scoop of protein custom powder.

After my shake I get a good lunch of fat and protein
Sample
Buffalo wings
6oz of blue cheese dressing.

The flooding of calories tells the body there is enough food around so its ok to release stored fat. After you drink this shake your body is going to heat up, so its a sign that metabolism is revving.

In addition, these two meals serve as my pre workout for my afternoon training session :)

I begin my fast after this session, If I feel hunger pangs just take a little sour cream or heavy cream.

[NathanTurner]

Hey Dru,

Glad to see you're still making progress... but how on earth do you maintain your strength levels and stamina in the gym with both extreme low to no carb intake, and intermittent fasting? When I used a Targeted Ketogenic diet months ago, it was impossible for me to maintain strength and stamina and, as a consequence, I lost LBM in the long run. When I reintroduced carbs, I gained mass, strength and stamina rapidly, while keeping fat gains to a minimum.

I like the Keto approach for fat loss, but if it's not possible to get in good, high intensity workouts and maintain a decent lifting volume, it's just not going to work in getting a lifter both lean and muscular.

[Merovingio]

Week 11 Low Insulin Diet - 236lbs - 12 mm - Goal 230lbs/ 10 mm / Day 22 of 35 till trip.

If you noticed, I'm posting info on glucagon. This is a hormone that people really don't talk much about. But this is a hormone that's suppose to work with insulin every time food passes your lips.

The focus has been on insulin, but insulin is only half of the story. When we eat food, the body was actually made to use both insulin & glucagon. This is another reason why macro ratios are more important than artificially dropping calories.

The problem for most obese people is that the carbs they are eating at meal time is suppressing the release of glucagon. The body will not release glucagon if you are supplying carbohydrates, especially refined carbohydrates.

The primary role of glucagon is to raise blood sugar, while insulin is lowering blood sugar. So both hormones are working in contrast, but together at the same time. So its possible to be eating and using stored fat at the same time.

So by reducing carbs you start to bring some balance back with these two hormones. It seems like when these hormones reach harmony, is when weight loss stalls.

Now most people didn't know that insulin is also secreted when you eat protein. Even though it raises insulin levels, it has small impact on blood sugar. The rise of insulin is elicited by the amino acids, this how the body stores amino acids into the muscle. So this would be further proof you don't need any carbs to bulk, the protein in the diet is strong enough to elicit an insulin response to store amino acids into the muscle. Insulin is a very powerful hormone, it takes very little insulin to the job, and more insulin doesn't do a better job.

What does this have to do with fat loss? I can say that any low carb diet will get you slim, the question is how do we get ripped? To get the definition we desire, we have to understand that the fat around the stomach is very insulin sensitive. So it even a modest amount of circulating insulin can keep fat trapped on our belly. It wouldn't make sense that the body would give of this fat up easy, and the more we artificially reduce calories the more the body will hold on to this fat. We have to be able to drop insulin even lower, to let this fat escape.

I think these theories would better serve for keto vets, because the meals are going to be crazy. I want to totally do my best to suppress insulin, while encouraging glucagon production. One way to do this is to reduce the amount of protein per meal during the eating phase of the fast. As a keto vet, I noticed I'm able to use less and less protein, but still get good results.

So a sample meal would be
4-5 egg yolks
5 oz heavy cream
This is small amount of food but the energy you get is crazy. This is my pre workout meal eaten 1 hr before training. This meal is: 90% Fat / 9% protein / 1% carbs.

My training is mostly focus on dropping blood sugar instead of burning calories. It the dropping of blood sugar were the most fat get liberated during the day to be used to make glucose. Exercise also increases glucagon production, so training is important part of the program.

We want to do the same thing with our cardio, I tend to support incline walking instead of jogging and running. The body is better adapted to use fat as an energy source during low impact cardio. You won't burn a lot of calories, but you will drop insulin and blood sugar levels. When these two levels drop the body has an easier time tapping belly fat.

After training I like to flood my body with a lot of fat calories, here is a sample PWO shake.

10oz Heavy Cream
7oz Half n Half
2 raw eggs
1 scoop of protein custom powder.

After my shake I get a good lunch of fat and protein
Sample
Buffalo wings
6oz of blue cheese dressing.

The flooding of calories tells the body there is enough food around so its ok to release stored fat. After you drink this shake your body is going to heat up, so its a sign that metabolism is revving.

In addition, these two meals serve as my pre workout for my afternoon training session :)

I begin my fast after this session, If I feel hunger pangs just take a little sour cream or heavy cream.



bump!