Fat loss must continue!

[kola370z]

Hello everyone,

I've been doing the Warrior Diet for the past 3 weeks and I've lost 15 lbs. I'm 6ft 0.5in tall and I was 241, now I'm 226, but the problem is that I've been stuck at 226 for 5 days now even though nothing in my diet has changed and I'm at a large calorie deficit (1500a day). So I figured I would try keto since I've been very interested since I began dieting.

I'm not the type of guy to count calories or measure what I eat, so I'd like some advice on the percentages of fats/proteins/carbs. Over the past 3 weeks I've been eating around 1500 calories per day.

I want to be around 190 by the end of May, with much less fat than what I have now.

I have a few questions though:
1. Any advice on which percentages are the best for the fastest fat loss?
2. Should I buy Ketostix or another type of measurement?
3. What's the fastest way to get into Ketosis? (BTW I'm use to fasting for long periods)
4. I've been walking/running every day for about 15-20 mins. I also do pull-ups and sit-ups a couple times a day. Should I increase/decrease/change my workout?

Thanks

[Chango99]

You don't count calories or measure what you eat yet you say you consume 1500 calories a day...

Hmm... already see a problem there.

1. Macro splits aren't that simple
2. Sure if you need reassurance but I see no point if you actually just record what you're eating you're eating it would be physiologically improbable that one consumes no carbs and DOESN'T undergo ketosis
3. Below 30g/day, g/lb body weight of protein
4. depends on your goals. You're getting nowhere by doing "pull-ups and sit-ups a couple times a day" randomly, other than calories spent doing them, which would just be the same thing as doing cardio.

[kola370z]

I said around 1500 because on the warrior diet I only eat during a 4 hour period at night, so its much easier to estimate without counting throughout the whole day. Although I started counting today and I'm up to 870 but I'm so full I think I'm done for the night.

I haven't been consuming any carbs (with carb-ups on the weekends) except for the few that have traces in some foods, less than 30g definitely. I eat some tofu and I always have a 30g protein shake after I run, but thats not even close to 226g of protein. I'm not trying to get buff, I just want to be lean and healthy.

[Chango99]

...

Stop doing anything other than getting a good amount of vegetables and eating fats/protein and only eat when you're hungry. That's as simple as it'll get for people who don't want to do anything but lose weight. Your "tracking" and pseudo efforts to calculate calories is getting you nowhere if you're not giving effort to be more precise to actually see where the problems lie.

[kola370z]

I'll try that and see if anything changes. Thanks.

Is there any 'natural' way of detecting if you are truly in ketosis or not? Like will I feel a certain way or what exactly?

[jrharvey5923]

Are you feeling tired/lethargic? Do you get dizzy or are you hungry all the time? At your height and weight 1500 calories seems a bit too low to me. Have you had a re-feed day yet? If your metabolism crashes your fat loss will completely stall. Sometimes a 1 day re-feed helps keep me going.

[Chango99]

I'll try that and see if anything changes. Thanks.

Is there any 'natural' way of detecting if you are truly in ketosis or not? Like will I feel a certain way or what exactly?

The most known one is ketone (acetone) expelling through the breath and urine. People indicate this is a fruity smell, or a taste in the mouth like licking a tin can.

The induction phase of keto could also be an indicator you're headed into ketosis. Basically no energy, lethargy, headaches maybe, etc.

[kola370z]

Are you feeling tired/lethargic? Do you get dizzy or are you hungry all the time? At your height and weight 1500 calories seems a bit too low to me. Have you had a re-feed day yet? If your metabolism crashes your fat loss will completely stall. Sometimes a 1 day re-feed helps keep me going.

I'm currently unemployed and I stay at home doing nothing for most of the day. Even before i started caring about my weight, I was always hungry and I still am, but i just force myself not to eat til later. Today I'll be lucky if I reach 1000 calories. I get full much quicker lately. Actually come to think of it my diet has been around the same every day. But shouldn't lower calories mean more fat burn?

[Chango99]

I'm currently unemployed and I stay at home doing nothing for most of the day. Even before i started caring about my weight, I was always hungry and I still am, but i just force myself not to eat til later. Today I'll be lucky if I reach 1000 calories. I get full much quicker lately. Actually come to think of it my diet has been around the same every day. But shouldn't lower calories mean more fat burn?

Not necessarily. Generally feeling of fatigue and lethargy likely indicates a slowed metabolism as the body is in starvation, so it's trying to reduce all its energy expenditure as much as it can and retain as much as it can. There's also the chance of protein breakdown to produce glucose, which is something you don't really want (in response to more "FAT" burn, no, it can be other loss, as I just detailed).

[kola370z]

Not necessarily. Generally feeling of fatigue and lethargy likely indicates a slowed metabolism as the body is in starvation, so it's trying to reduce all its energy expenditure as much as it can and retain as much as it can. There's also the chance of protein breakdown to produce glucose, which is something you don't really want (in response to more "FAT" burn, no, it can be other loss, as I just detailed).

Interesting.. OK so starting tomorrow I'm basically just going to eat fruits and veggies when I get hungry as snacks, but I'll eat high fat high protein foods as my main meals and I'll see how that goes.

[ghepardo]

Interesting.. OK so starting tomorrow I'm basically just going to eat fruits and veggies when I get hungry as snacks, but I'll eat high fat high protein foods as my main meals and I'll see how that goes.

That's another mental setting for failure... is high fat, moderate protein, low carb.... to get into keto
If you have so much time as you say, you should get some online calorie trackers, like fitday or I don't know what else, count your calories, your fat/prot/carb

With a 1500 deficit, you'll definitely lose LESS weight than a normal deficit, your body will slow down to preserve all energy
And 226lbs, If you do your macros and calories right, you can pull it off at the end of May

I'll suggest you to read more about keto stickies

[kola370z]

That's another mental setting for failure... is high fat, moderate protein, low carb.... to get into keto
If you have so much time as you say, you should get some online calorie trackers, like fitday or I don't know what else, count your calories, your fat/prot/carb

With a 1500 deficit, you'll definitely lose LESS weight than a normal deficit, your body will slow down to preserve all energy
And 226lbs, If you do your macros and calories right, you can pull it off at the end of May

I'll suggest you to read more about keto stickies

I've been reading sooo much lately about dieting and lifestyle changes and a lot of times things are counterintuitive or contradicting. So to be honest I don't know who to believe any more. Everyone has been saying of you get things 'right', then you'll lose the weight. BUT I don't know what the 'right' method is!!

I signed up for fitday today and it said I should be eating 1200 if I continue the exercise I've been doing. That doesn't sound too reliable.

[Pyronix15]

Actually 1200 sounds way more normal than the 400-500 plan you're on.

Post, you're weight, goal, macros, gym routine and food sources and we'll see what we can do.

[ghepardo]

I've been reading sooo much lately about dieting and lifestyle changes and a lot of times things are counterintuitive or contradicting. So to be honest I don't know who to believe any more. Everyone has been saying of you get things 'right', then you'll lose the weight. BUT I don't know what the 'right' method is!!

I signed up for fitday today and it said I should be eating 1200 if I continue the exercise I've been doing. That doesn't sound too reliable.

Yes, this is Information era, where a lot of Information is available and nobody what to know with that amount of information or believe
The only way to check its usefulness is testing it step by step, you can't drink 2 gallons at once y' know? and this also apply to everything in life, so you can be confident of decisions

The first step to apply the information is: count your calories first, use something to calculate it and count it, otherwise you'll be lost, and this calorie calculator is the behind the scenes success of every bodybuilder, and the most important I said, you get fat by eating a lot, now you'll lose fat by eating right

Second, with the calculator, you'll have knowledge and control of what you are eating, so you know where are you standing, so after setting your most important instrument, get a calorie calculator, If you are 6'0 and 226lbs, you should have around 2,500 around or more for a deficit, you must check other people's successful fat loss, and then you can use their success and apply it to your goals, because 1,500 calories isn't a lot... and less for 226lbs

[kola370z]

Actually 1200 sounds way more normal than the 400-500 plan you're on.

Post, you're weight, goal, macros, gym routine and food sources and we'll see what we can do.

Original weight: 241 (started on March 11)
Current weight: 226
Goal weight: 190 (by the end of May)
Macros: I have no idea
Workout: 20 mins walking/running on the treadmill, some random pullups and siitups throughout the day
Food Sources: Vegan until May 4th (religious reasons), after May 4th I can eat anything

[kola370z]

So today is my first day to try a keto diet, but I ended up eating 42f/29p/29c. I ate a total of 1800 calories, this is a lot compared to what I've eaten in the past couple weeks. I definitely had too many carbs (89g). Does anyone suggest a snack that I could munch on every now and then? I really love peanuts/cashews, basically any kind of nut. I know they're high in fat and protein. Any advice on what I should do?

[kola370z]

How many grams of fat should I be eating? And how many calories from fat? I think I read somewhere it should be under 100g of fat per day, but I'm not sure how accurate this is.

[Chango99]

Try reading stickies.

i'm outta this thread

[kola370z]

OK so today I got a little better with the carbs. 53% fat, 32% protein, 15% carbs (27 grams). Total calories is 1230, but I'm so stuffed! Maybe later if I get hungry I'll eat some more but I doubt i'll be hungry again. I know 1200 seems low. I ate a lot of veggies today, tomato, cucumber, lettuce, broccoli. So those fill me up without getting too many calories. Am i doing this right or am I just messing up my metabolism (even with all those veggies full of fiber)?

[aaaaaaaaaachooo]

OK so today I got a little better with the carbs. 53% fat, 32% protein, 15% carbs (27 grams). Total calories is 1230, but I'm so stuffed! Maybe later if I get hungry I'll eat some more but I doubt i'll be hungry again. I know 1200 seems low. I ate a lot of veggies today, tomato, cucumber, lettuce, broccoli. So those fill me up without getting too many calories. Am i doing this right or am I just messing up my metabolism (even with all those veggies full of fiber)?

You gotta eat more than 1200 cal/day. Get your metabolism pumping!!!
http://www.bodybuildingdungeon.com/f...enic-diet.html
Check this out too....something to consider.
http://board.ghostgym.net/index.php?...e=print&sid=49

[kola370z]

I actually ended up eating 1400, i had a protein shake at night. Thanks for those links!
I've been trying to add a lot of fatty dressings to my salads and opting for fried food (in canola oil).

I'm also down to 224.2 lbs. I was 225.2 yesterday. Lets hope this continues!

[aaaaaaaaaachooo]

Make sure you are eating a lot of fat. 53% is not enough. Aim for 65-70%
Become move active. This diet is meant for active people.
Being Patient + Doing It Correctly = Results

[kola370z]

Make sure you are eating a lot of fat. 53% is not enough. Aim for 65-70%
Become move active. This diet is meant for active people.
Being Patient + Doing It Correctly = Results

Yea, since I don't have access to a gym, I started doing one of the "use your own body weight" routines found here: www[dot]menshealth[dot]com/fitness/no-gym-no-excuses-workout

So on Mon, Wed, and Fri I do that workout. On Tues, Thurs, and Sat I walk/run for 20 mins. I'm coming from a sedentary, no exercise lifestyle so this is a big jump for me. I nearly threw up yesterday when I started that workout for the first time lol. Sunday theres no workout, should I do a carb-up on Sunday as well? or should I wait until I'm sure I'm in keto to do the carb up?
Does this workout/diet seem good enough for a Keto lifestyle?

[Atavis]

I'm just gonna leave this here:

Ketogenic Diets: High-fat or High-Protein – Q&A

[kola370z]

Thanks. So are you saying I need to up the fat a lot? should I just have a spoon of coconut oil every now and then?

[kola370z]

So today I did much better on my macros. 57% fat, 29% protein, 14% carbs (31 grams carbs) with a total of 1600 calories. Do you guys suggest I do a carb-up on Sunday? Or should I wait until I'm sure I'm in keto?? It's been 5 days now but I don't feel a metallic taste in my mouth or fruity pee or any of the usual signs.. Am I doing this right??

[Atavis]

Wait.

[Pyronix15]

First time ketoers need weeks to adjust. It took me about 5 days of headaches and sluggishness to adjust fully, and that was AFTER my glycogen stores had depleted, which had taken another 2 days.

Cut more carbs, eat more fats, and be patient. Impatience is the number 1 obstacle most first time BB'ers fail to jump.

[kola370z]

I'm not planning on stopping keto.. Its just that I want to reach my goal of 190 lbs by the end of May (im currently 224). also, no one has answered my question about the carb-up though. Should the carb-up be done even while starting or should I wait?

[Atavis]

Wait.