Am I Eating Enough? Opinions Needed!!

[driven1]

Hi All,

I am really struggling right now with what to do. I have been on a CKD since October (2 months). I am bang on perfect on the diet (I use software to track my calories and ratios). I work out 6 days a week, cardio and weights. After each carb up (which lasts 12 hours for me), I do a depletion work out and get back into ketosis within 24 hours of completing the carb up. I eat every 2.5 to 3 hours. Seems like I'm doing everything right, but in those 2 months, I have lost 3.5 pounds. I think that anyone would agree that while slow, steady weight loss is good, this is TOO SLOW. I am becoming discouraged, understandably.

There is only one more variable... my trainer has me at low calories... alternating between 1450 and 1550 calories per day. This has always been an issue for me... as soon as trainers see that I am a female, they want to cut those calories, despite the fact that I carry a lot of muscle (and would like to gain more), and despite the fact that i work out hard... NO PINK DUMBELLS FOR ME. Currently, according to calculations using my lean body mass and body fat percentage (this was taken with a Bod Pod, so should be quite accurate), and using the Katch McArdle formula, my maintaining calories should be around 2350, and my "weight loss" calories should be around 1860. This calc does take into account my activity level. Right now, my ratios are sitting at 50% fat,~42% protein and about 7% carb (30 g per day).

Opinions needed... should I stay with keto but up the calories? Maybe the keto isn't working for me? However, I must say, now that I am keto adapted, I feel great... lifts are good, energy stable, cravings are all but banished, mental acuity is good. I like the way I feel, I'm just not losing weight on it.

Thanks in advance for your ideas and opinions... I'm beginning to think that I am cursed to a life of deprivation, working out like a dog and having nothing to show for it but a thick waist....

[thekurgan]

I'm looking for the similar answer. I know my maintenance calories, but want to shed some body fat and know I should be in a deprivation state when it comes to calories. I've been lifting since high school and I know there is some good looking parts under this "layer". :-)

[Lemonzest]

Have you tried lowering your protein and upping your fats? maybe cut 200 cals off you diet.

[MamaPyratekk]

Do you use ketostix to see if you are in ketosis? And what are your current macros?, I'm not near a calculator to find them out from your percentages.

[driven1]

Hi,
yes, i do use KetoStix and don't seem to have trouble getting into ketosis. My macros are:
Carbs - 8% (29g)
Protein - 42% (152 g)
Fat - 50% (80.6 g)
This is based on a 1450 calorie day. I alternate between 1450 and 1550 calories daily. I have been on higher fat (about 65%). That did not give results either. That is why I am questioning the basic calorie amount.

[driven1]

But, would that not place me even deeper into starvation mode? That would give me 1250 calories per day, prior to working out hard, plus high intensity cardio which burns a significant amount?

[lorinelise]

My opinion would be to up your calories, yes. 14-1500 sounds extremely low for someone of your build. What's the worst that will happen, you'll gain .5lbs? Just give it a shot, I've found myself much leaner and stronger after upping my cals.

[MamaPyratekk]

Originally Posted by lorinelise

My opinion would be to up your calories, yes. 14-1500 sounds extremely low for someone of your build. What's the worst that will happen, you'll gain .5lbs? Just give it a shot, I've found myself much leaner and stronger after upping my cals.

Agreed, I mean it can't hurt anything! Right now you're eating about the same calories I am and it sounds like you're more muscular than I am! I'm at 1476 calories, approx, per day (that's below maintenance)

[Atavis]

It might be a great idea actually. There is some evidence that higher calories with higher caloric output yields even better results than just lowered caloric intake.

Do a little research on G-Flux and John Berardi. He's got alot to say about it.

[driven1]

Thanks for the direction... I'll research that!

[driven1]

Atavis... Thank you SO MUCH for suggesting that I look up Dr. John Berardi/G-Flux. Here is a wonderful interview with John Berardi, conducted by Tom Venuto. It explains the concept very well, and provides links.

Too good not to share!

http://www.burnthefatblog.com/archives/2007/03/post.php

[Fenis]

Originally Posted by driven1

After each carb up (which lasts 12 hours for me), I do a depletion work out and get back into ketosis within 24 hours of completing the carb up.

I thought that on a CKD you're supposed to do a glycogen depleting full body workout before your carb up and not after? If you don't do a depletion workout before the carbup then the supercompensation glycogen uptake into your muscles wont be as optimised.

As for your ratios I think you should lower the carbs a tiny bit (say 25gday max) and up the fat calories so that your daily totals are about 200kcals higher than what your PT has you on. Try a 65/30/5 ratio. Edit: I see you've already tried 65% fat. Hmmm, is there lots of stress in your life? Excess cortisol maybe?

[robbytjohn]

any chance youre gaining muscle while losing fat? that would explain the small change in weight . do you notice your clothes fitting more loosely?