All Things Fit

[pacificgrl]

On my Cut Diet, I started at 2000 and am at 1800. I never thought I'd be able to lose weight on 1800 but it's possible. It's about macronutrient distribution. Try bumping up your fats and decreasing your protein. But I would keep your cals where they are for now.



While this is a huge accomplishment, remember what your goals are. Lowering bodyfat while (hopefully) increasing muscle mass. So it's great that your scale stayed the same, but think about your goals...you WANT to see the scale change...right?

great point. my thighs and arms look slightly bigger. i'll have a BIA test next week but maybe i am already replacing the fat w/muscle mass.

do you think the excess protein could be keeping me hungry? i'm probably getting more fat than i'm charting in fitday bc i'm frying my proteins sand estimating the fats that make it into my meal while the other fats i know total 5T.

for tomorrow:

grams cals %total
Total: 1963
Fat: 154 1382 71%
Sat: 67 601 31%
Poly: 18 163 8%
Mono: 57 510 26%
Carbs: 16 40 2%
Fiber: 6 0 0%
Protein: 131 524 27%
Alcohol: 0 0 0%

quick q- since my depletion workouts aren't very.. well, depleting, could i do cardio or lift the morning of my carb-up before i have breakfast? or do i need to rest that whole day?

thx as always...

fri - weights (full body)
sat - NOT SURE what i should put for exercise here???
sun - CARB-UP; weights (fully body) bit of cardio

[pacificgrl]

weight was roughly the same as yesterday - 98 or so. i lifted this a.m. and i can already taste that lovely carb-up. i swear i might have to do it sat rather than sunday. my excuse is that i've got a BIA test scheduled for monday... hee, hee.

today i'm experimenting with a bit more fat and less protein to see how it effects my satiation. the math finally makes sense to me. to get to 2000 calories at 65/30/5 i'd need:
145g / 150g / 25g
i'm very proud. (9g/cal fat, 4g/cal for carbs and protein) next is to understand this whole leptin/glycogen thing. then i'll author "keto for dummies."

friday macros
grams cals %total
Total: 2131
Fat: 158 1421 68%
Sat: 55 493 23%
Poly: 51 456 22%
Mono: 41 370 18%
Carbs: 15 33 2%
Fiber: 6 0 0%
Protein: 162 649 31%
Alcohol: 0 0 0%

[jaim91]

do you think the excess protein could be keeping me hungry? quick q- since my depletion workouts aren't very.. well, depleting, could i do cardio or lift the morning of my carb-up before i have breakfast? or do i need to rest that whole day?

Protein usually has a satiating affect, not an appetite inducing one...

You're supposed to have your depletion workout on the same day as your carb up. So you could do cardio and lift.

P.S. Where ya been in my journal ltely? Hmm.....?

[pacificgrl]

Protein usually has a satiating affect, not an appetite inducing one...

You're supposed to have your depletion workout on the same day as your carb up. So you could do cardio and lift.

P.S. Where ya been in my journal ltely? Hmm.....?

interesting! well i guess i know what i'll be doing on sunday a.m. full body lift and 10-15 minute jog or HIIT.

well i'm completely nauseated by the increase of fat at breakfast. full? yes.

eeps! i've been a loyal reader but a very quiet one. on my way over now ; )

p.s. update your sig to your new journal so i can get there faster : )

[stewart3860]

Hey!

I just found your journal. how tall are you? Your cals look good...I always felt kinda gross in the morning eating eggs and cheese until I added a 1 minute muffin. Tastes like a real muffin...but is made of ground flax...

Have a great day!

[pacificgrl]

Hey!

I just found your journal. how tall are you? Your cals look good...I always felt kinda gross in the morning eating eggs and cheese until I added a 1 minute muffin. Tastes like a real muffin...but is made of ground flax...

Have a great day!

glad you made it over. i'm 5' 4". i'm surprised i can get much food in and still maintain!

i've heard of that muffin. that's very cool. i definitely want to pick up some flaxseed oil today since i've been using a lot of saturated fats and the other omega's (6 & 9).

[Mo_ria]

Go girl! You're putting away more food than I am---I'd better catch up! I am so envious of your metabolism!

[pacificgrl]

attempt #2 at increasing fats, decreasing protein. my ketostix haven't changed color since starting and i think it could be the excess protein. hopefully the additional fat will help me burn more fat. the carb-up is tomorrow and i'm friggin' thrilled.

ate out last night and it was all keto-friendly but the sodium bloated me so i'm choosing to ignore the scale this morning. my measurements really haven't changed much but my hunch is that i'm sloppy and wouldn't see a 1/4" difference.

Calories Eaten Today
grams cals %total
Total: 1727
Fat: 129 1160 68%
Sat: 64 578 34%
Poly: 32 287 17%
Mono: 25 223 13%
Carbs: 18 49 3%
Fiber: 6 0 0%
Protein: 126 503 29%
Alcohol: 0 0 0%

exercise will be general walking around, running errands... we'll call it "unstructured cardio."

i've found some awesome, awesome journals of women who have completely transformed their bodies through bb'ing and clean eating.

[jaim91]

Don't get too caught up in the scale hun.

I would try weighing yourself once a week, probably 48 hours after your carb up. See how that works. Day to day fluctuations are nothing to be concerned about.

P.S. Sig updated and thanks for stopping by. If you sub to my journal, it'll pop up in your User CP every time it's updated

[pacificgrl]

Don't get too caught up in the scale hun.

I would try weighing yourself once a week, probably 48 hours after your carb up. See how that works. Day to day fluctuations are nothing to be concerned about.

P.S. Sig updated and thanks for stopping by. If you sub to my journal, it'll pop up in your User CP every time it's updated

daily weigh-ins are a bad habit. i'm supposed to have a BIA test on monday but carb-up on sunday... doesn't sound like a good idea so might have to postpone for 2-3 days.

ugh i had a massive headache after breakfast and i felt hungry so added more fat and protein to lunch. i'm going to have to color in my ketostix with magic marker to get that darn thing to change! though i think hydration effects the color and i'm trying to drink more.

[jaim91]

daily weigh-ins are a bad habit. i'm supposed to have a BIA test on monday but carb-up on sunday... doesn't sound like a good idea so might have to postpone for 2-3 days.

ugh i had a massive headache after breakfast and i felt hungry so added more fat and protein to lunch. i'm going to have to color in my ketostix with magic marker to get that darn thing to change! though i think hydration effects the color and i'm trying to drink more.

Ketostix are a waste of money yo! Ask people on the boards and you'll get a resounding agreement Trust me.

I don't think the carb up will affect your BIA. I'm pretty sure BIA measures fat %, so the subcutaneous water that will come with the carb up won't have an impact.

[pacificgrl]

hey jaim- it probably won't impact much except that my weight will considered and i'm pretty sure BIA also measures the amount of fluid in my body.

blood sugar has been feeling low in the mornings and huge headaches today as i up'd the fat in exchange for a little less protein. but then i read this helpful thread on how excess protein will not knock me out of ketosis:
http://forum.bodybuilding.com/showthread.php?t=3962493

i hope i have the energy for my depletion workout tomorrow. i'm steering clear of fruit.. it's just not worth maybe sacrificing all the work i've put in!

[pacificgrl]

TNT diet in Men's Health this month has helpful links/tips on ketogenic food and fitness plans. They go into a lot of detail on pre- and post- workout nutrition. There are several plans to follow (A, B, C). C allows for a "reloading day" which is what I do with Sunday carb-ups.

Suggested foods:
# The Fat-Burning Time Zone Food List:

High-Quality Protein

# Beef
# Cheese
# Eggs
# Fish
# Pork
# Poultry
# Whey and Casein Protein

Low-Starch Vegetables

# Artichokes
# Mushrooms
# Avocados
# Asparagus
# Onions
# Broccoli
# Peppers
# Brussels Sprouts
# Spinach
# Cauliflower
# Tomatoes
# Celery
# Turnips
# Cucumbers
# Zucchini

Natural Fats

# Butter
# Coconut
# Cream (35% or heavy whipping cream)
# Nuts and Seeds (*limit to two servings/day)
# Olives, Olive oil, and Canola Oil
# Sour Cream

Basically any low starch veggie imaginable is allowed.

Great workout plan:
http://www.menshealth.com/cda/articl...0012281eac____

[pacificgrl]

i definitely overdid my take intake of calories the past two days going somewhere between 2200-2500. my proteins have more than 1.5x bodyweight and very lean selections. but then i've been adding additional fat. i literally ate 3-4T of butter yesterday *plus* fish oil, flaxseed oil, coconut oil. oh, how could i forget olive oil too? i did lower my proteins and for the first time felt the ketosis headache so i might aim for 100-150g protein/daily of higher fat meats. thoughts?

that said, i'm a mush ball today. butt and hips feel incredibly soft- like there's an extra layer of fat on there. i almost SKIPPED my depletion workout bc of it! how counterproductive would that have been. had an awesome workout instead:

weight 98.8lbs
rep/weight/set
extensions 20x20x1, 20x23x1
leg press 20x70x2 (that's a record for me!)
double leg raise 20x15x2 (another personal best)
tricep pullback 20x3x2
pull down 17x27x2
chest flyes 25x5x2
dumbbell curls 25x7x1, 10x5x1
+
1 mile run

...followed by 1L of water and a lovely carb-up breakfast sans fruit. the rest of today is a completely clean carb-up. i have to find out if milk/yogurt is ok for carb-ups. seems like it would be since casein is suggested for post-workout nutrition.

this week is week 3 of the same rotation of exercises. on week four i'm going to either up everything to 3 sets and/or switch the exercises.

feeling very happily depleted today!

[jaim91]

this week is week 3 of the same rotation of exercises. on week four i'm going to either up everything to 3 sets and/or switch the exercises.

feeling very happily depleted today!

YAY FOR FEELING DEPLETED!

Most people switch it up after 4-6 weeks. I don't think your body will have gotten used to your routine after 3 weeks.

[pacificgrl]

YAY FOR FEELING DEPLETED!

Most people switch it up after 4-6 weeks. I don't think your body will have gotten used to your routine after 3 weeks.

depleted but the carbs are giving me a bit of energy. yogurt must be quick to burn bc i'm feeling a blood sugar dip which never happens on my fatty keto food.

gotcha. i'll be patient. ; )

i'll make my way to see what you're up to now!

[pacificgrl]

grams cals %total
Total: 1129
Fat: 10 86 8%
Sat: 3 30 3%
Poly: 4 34 3%
Mono: 1 12 1%
Carbs: 162 565 52%
Fiber: 21 0 0%
Protein: 110 438 40%
Alcohol: 0 0 0%

tomorrow will be HIIT in the a.m.

[Mo_ria]

i definitely overdid my take intake of calories the past two days going somewhere between 2200-2500. my proteins have more than 1.5x bodyweight and very lean selections. but then i've been adding additional fat. i literally ate 3-4T of butter yesterday *plus* fish oil, flaxseed oil, coconut oil. oh, how could i forget olive oil too? i did lower my proteins and for the first time felt the ketosis headache so i might aim for 100-150g protein/daily of higher fat meats. thoughts?

that said, i'm a mush ball today. butt and hips feel incredibly soft- like there's an extra layer of fat on there. i almost SKIPPED my depletion workout bc of it! how counterproductive would that have been. had an awesome workout instead:

weight 98.8lbs
rep/weight/set
extensions 20x20x1, 20x23x1
leg press 20x70x2 (that's a record for me!)
double leg raise 20x15x2 (another personal best)
tricep pullback 20x3x2
pull down 17x27x2
chest flyes 25x5x2
dumbbell curls 25x7x1, 10x5x1
+
1 mile run

...followed by 1L of water and a lovely carb-up breakfast sans fruit. the rest of today is a completely clean carb-up. i have to find out if milk/yogurt is ok for carb-ups. seems like it would be since casein is suggested for post-workout nutrition.

this week is week 3 of the same rotation of exercises. on week four i'm going to either up everything to 3 sets and/or switch the exercises.

feeling very happily depleted today!

You know that it's totally normal to feel "mushy"/flat when you are doing keto, right? Esp the last day when you deplete...and then after you carb up, you feel full and pumped. It's completely a glycogen thing...

Whoa, drastic calorie cut there, girl! I find it hard to get a lot of cals in on my carb load day too---I just can't eat that much anymore unless it's dirty carbs Darn that sugar!

[pacificgrl]

101.0 lbs <- repeat to myself: water from carb-up. water from carb-up. x3
HIIT
5minute warm-up
intervals 5.5, 5.8/6, 6.5, 7.1, 7.5, 8, 7.5/8, 7.5
4 minute cool down
total miles at 20min: 1.7

yyyyyyyyuckkkkkkky. i've got the bloat from yesterday's carb-up which makes me really pissy even though it's the way the game goes.

there was a new guy in the gym w/me at 5am. i made noooo attempt to hide that i was getting the treadmill. i practically pushed him aside. i hope this NEW neighbor finds a NEW workout time. hee, hee.

the keto gods gave me a great HIIT this a.m. but i'll do some more praying so they release this bad mood and bloat.

[pacificgrl]

You know that it's totally normal to feel "mushy"/flat when you are doing keto, right? Esp the last day when you deplete...and then after you carb up, you feel full and pumped. It's completely a glycogen thing...

Whoa, drastic calorie cut there, girl! I find it hard to get a lot of cals in on my carb load day too---I just can't eat that much anymore unless it's dirty carbs Darn that sugar!

good to know! it will probably release after this carb-up.

i never realized that carbs are pretty low cal. the damage they do on me is so huge!

[pacificgrl]

i got my BIA test done today and i'm up 1lb but down 2% body fat since my last test 10 days ago! my lean body mass has increased. that's awesome news.

the bloat from my carb-up is too much for me to handle. if it's going to take another 2-3 days of feeling bloated i'm going to toy with either doing them every 10 days or perhaps carbing up for 1 meal. i'm glad i'm tweaking the carb-ups each time i do them and learning as i go.

today's macros:
grams cals %total
Total: 1824
Fat: 145 1307 72%
Sat: 63 571 31%
Poly: 22 198 11%
Mono: 29 257 14%
Carbs: 13 35 2%
Fiber: 5 0 0%
Protein: 121 483 26%
Alcohol: 0 0 0%

i decreased the protein grams a bit from what i've been doing the past few wks to keep myself from falling into the moderate fat zone... i wonder how the high fat will impact my next blood test.

[pacificgrl]

i'm still super psyched about the BF drop.
i don't want to add too much to my routine (i.e, abs) bc i want to keep a it simple and slow in the beginning.

this morning's routine:

100.6lbs
back rows 18x10x1, 15x10x1
chest press (on fitball) 15x10x2 <- moving on up!
lunge 18x5x2
leg curls 15x28x2 <- increased
bicep curls 22x7x1, 5x6x1
triceps 7x7x1
single calf raises 18x15x1, 20x15x1
+ a few crunches on the fit ball


grams cals %total
Total: 1918
Fat: 157 1413 74%
Sat: 49 444 23%
Poly: 40 363 19%
Mono: 47 421 22%
Carbs: 15 38 2%
Fiber: 5 0 0%
Protein: 114 456 24%
Alcohol: 0 0 0%

[jaim91]

the bloat from my carb-up is too much for me to handle. if it's going to take another 2-3 days of feeling bloated i'm going to toy with either doing them every 10 days or perhaps carbing up for 1 meal. i'm glad i'm tweaking the carb-ups each time i do them and learning as i go.

I think you should aim for about 1800-1900 calories/day with approx. 100 grams of protein, and the rest coming from fats.

Having said that, even though you may get super bloated now, your body will get used to the carb ups, and the bloat won't be as bad each time. Not only that, but in the past ten days, you've gained one pound, but LOST bodyfat. That's awesome. So I say, "If it ain't broke, don't fix it". You've been doing well on keto so far with whatever you've been doing, so why change it up?

[pacificgrl]

I think you should aim for about 1800-1900 calories/day with approx. 100 grams of protein, and the rest coming from fats.

Having said that, even though you may get super bloated now, your body will get used to the carb ups, and the bloat won't be as bad each time. Not only that, but in the past ten days, you've gained one pound, but LOST bodyfat. That's awesome. So I say, "If it ain't broke, don't fix it". You've been doing well on keto so far with whatever you've been doing, so why change it up?

oh you know... just playing around to see what works best.
good point but the carb-up but it really was way too much bloat. i felt like i wouldn't be able to sleep i was so full!

thx for the suggestion on my macros. i was getting sick of eating butter so i'm getting fattier meats which organically raises the amount of fat in my diet and means i don't need as *much* meat at each meal. plus 180g's of protein each day can't be good for my liver or blood sugar.

[pacificgrl]

99.8lbs
HIIT
5 min warm-up
intervals of 30sec - 5.5, 5.9, 6.5, 6.8, 7.1, 7.5, 8.0, 8.0, 7.5
5 min cool down
15 crunches on fitball - love that thing

yesterday was so filling. the fats could be a tad lower bc there's no need for more when i'm already full. repeating the same breakdown today.
grams cals %total
Total: 1842
Fat: 144 1298 71%
Sat: 37 334 18%
Poly: 44 398 22%
Mono: 45 401 22%
Carbs: 17 45 2%
Fiber: 6 0 0%
Protein: 120 480 26%
Alcohol: 0 0 0%

and tomorrow is a rest day!

Thurs- rest
Fri - Lift
Sat - Cardio (not HIIT)
Sun - Rest
Mon - Depletion

i'm out of coconut oil. again. i better find a cheaper online source for this stuff.

[Mo_ria]

mmmmm, coconut oil, nectar of the gods...this is the one I use, and it is a pretty big container---not a bad price:
http://www.vitacost.com/Nutiva-Organ...in-Coconut-Oil
They also have 20oz for $9 of the NOW brand at the bb.com store---I haven't tried that brand but it's probably fine...
What kind of lifting are you doing tomorrow?
Mo

[pacificgrl]

mmmmm, coconut oil, nectar of the gods...this is the one I use, and it is a pretty big container---not a bad price:
http://www.vitacost.com/Nutiva-Organ...in-Coconut-Oil
They also have 20oz for $9 of the NOW brand at the bb.com store---I haven't tried that brand but it's probably fine...
What kind of lifting are you doing tomorrow?
Mo

what a steal. that's the exact brand i bought today. i loooove the garden of life one and i hope this stands up. i like a real rich coconut flavor. i've never tried NOW but i'm pretty sure i read some bad reviews on a low carb board about deciding to use NOW as a body lotion bc it wasn't tasty.

tomorrow is a well-deserved rest day. i exercise in the a.m. at 5am so i bet i'll wake up at that time but at least i won't have to go anywhere!

[Mo_ria]

Yikes, body lotion! I won't be trying that brand anytime soon! Bleeecccch! Whatever you do, don't buy Spectrum---it tastes like soap! Nutiva tastes like the Garden of Life one, I think you'd like it.
Oooops, I meant what kind of lifting are you doing Friday? My days are all screwed up this week....getting your schedule changed constantly at work sucks!

[pacificgrl]

yipepeee someone who finally compares brands like i do. i'm happy nutiva is like garden. goooood to know about spectrum. i'm curious about tropical traditions but it might be mail order only. i'm not too interested in the jarrow.

friday will be full body. leg extensions, press, flyes i think... i'm only rotating between two different routines right now. i want to keep it simple since i'm just getting started although i've added in a tiny bit of ab work on the fitball and i read on BB about leg raises but i'm not exactly sure i get how to do them. do you know?

edit i found this explanation: http://www.shapefit.com/abs-exercise...eg-raises.html

soorry to hear about the sched. can u workout in the mornings and then it won't impact your routine?

[pacificgrl]

mo- what's the word on coconut butter???
!!!!