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^^^^^this

"less is more" - i hit a hard plateau myself, recalculated my macros, and backed off on the training intensity.. bam, weight started dropping again and i felt normal

Depends on how much you weigh right now at 20%...

Example - if you weigh 200 at 20% body fat, that is 160 pounds of LBM... under the circumstance you manage to maintain that LBM while cutting to...

I'm trying to tailor my macros too, and going to start an IF diet as well - I think most people are going to tell you to raise your protein just a little bit higher so you can cut back on the carbs...

Wow, huge reps man, thank you so much!

Hmm.. that HB calculator puts my maintenance at 2887 calories, which seems better when figuring in a 2300/3500 swing for IF.. still seems rather high in my mind.

I guess I will have to pick a...

Hey all,

Just trying to make sure I have figured this out right as I feel the numbers are rather high.. (already done exstensive LG research, just want number confirmation)

Using the...

As long as it isn't drastic or sticks around forever... I lose some endurance based on whether I carb cycle or not, but that is because I have no glycogen in my muscles.

Just keep at it, if you go...

We will - don't give up, because I sure as hell am not.

I keep a log of my lifts - sets, reps, weights... it's the only thing keeping me motivated because I haven't lost any weight in 3 weeks, but my strength has gone up greatly.

^truth

I lost 25lbs. in 4 weeks, down from 213 - and now I have been stuck at 190 for 3 weeks..

You can indeed indulge in some sugars, obviously in moderation... so I wouldn't suggest going crazy, but for example, my carb-load days consist of a moderate sized bowl of ice cream in the afternoon....

Or it could be the break-down of your diet, too... I consistently feel full because of how I have my proteins and fibers spread out through the day and i'm only eating just over 2,000 calories.

There's your answer - you need at least 2-3 weeks on a specific deficit to really be able to notice whether to adjust your intake up or down... you should give it another week and see if you start...

- Cheese is good, minor amounts of protein, and good amounts of the keto friendly fats
- Olive oil is my cheater when I need more fat calories, 120 calories (and they are all fat calories) in one...

65% of your caloric intake is from fats (good fats, EFA's, essential fatty acids), 30% from protein (easily attainable if you follow the 1g protein per LBM), and 5% from carbohydrates... can adjust...

Problem is the keto diet requires calorie counting, it is very strict on how you manage your nutrients.. If you're not working the 65/30/5 split right, it isn't going to work for you... I've been on...

You do realize, that the amount of time and effort you put into writing long posts with clip quotes of different posts, complaining about what you can't do, and shooting down every bit of...

i had the same problem myself for awhile, i'd always look fat with that stomach portrusion... is your core tight? (not sure if it is the right term) but your transverse abdominals have some impact on...

thanks man, i'm trying! little by little, steady work is better than no work.. especially coming from someone who never stepped in a gym in his life lol

i need to dig up some pics somewhere.....

BUMP for tips/suggestions

I actually threw a 24hr. IF into the mix yesterday, from 8pm Wednesday to 8pm Thursday to see if that would throw a monkey wrench at my plateau, going to skip the carb-up...