12 week keto experiment

[resilience5241]

I was reading this journal and it reminded me of you

Excessive protein not necessary

[xJellyBirdx]

Brussels sprouts with butter is tasty.

I add them to my pot of goodness. They soak up all the flavors. They're so cute lol.

Awesome work.

Thanks, Pug, curious to see how it plays out the rest of the week and next week. After week 3 I hope I'm home free!

Glad you made it through the day without killing anyone You're doing great with the diet AND performance, so that's something to be happy for!
If you fry brussel sprouts in oil (until they're almost black) then mix them up with some balsamic vinegrette..... MMMMMMMMMMMMMMMM!!!!!!!
Can I be your DLB?

Thanks, Rex, you guys have put the pressure on me. Almost black? Hmmmmmm, I'll let you cook it and I'll give it a go. You most certainly can be my DLB as long as you like shenanigans.

[sambshep]

I'm interested to see what your progress will be like by week three and four. Have you started lifting a normal routine? I thought I remember you saying that you were doing a sort of low intensity workout before.

[xJellyBirdx]

I was reading this journal and it reminded me of you

Excessive protein not necessary

Reasons why my current motto is 'less is more.' No more being critically obsessive Feels good.

I'm interested to see what your progress will be like by week three and four. Have you started lifting a normal routine? I thought I remember you saying that you were doing a sort of low intensity workout before.

I've been following Lyle's 1/3 rule so mostly strength training. Last week I did 2 exercises a day, last night I did my full body thing, tonight is cardio. Probably take Wednesday off and then back to lifting Thursday. I'm curious too. The body should perform better once adapted so I'm pretty interested to say the least.

I also figured out why I'm restless. Turns out lemongrass is a stimulant. Good to know.

[xJellyBirdx]

Ran 3 miles tonight. Haven't really hit the cardio in awhile so it felt nice to just get at it. Resistance was set at 10, stayed in the 160-170 strides/min range for most of it but there was a good mile at least where I cranked out 180 strides/min. Was only in there for 35 minutes, then to the hot tub to soak! I'm hungry for it all. Thursday is the day to be watching for since I'll be lifting again.


10/22

3483 calories, 167g protein, 23g CHO, and 260g+ fat



Now that all my chores are done, time to sneak in some reading while I get ready for bed. Wish everyone success for tomorrow. It is a brand new day! Get after it!!

[resilience5241]

Ran 3 miles tonight. Haven't really hit the cardio in awhile so it felt nice to just get at it. Resistance was set at 10, stayed in the 160-170 strides/min range for most of it but there was a good mile at least where I cranked out 180 strides/min. Was only in there for 35 minutes, then to the hot tub to soak! I'm hungry for it all. Thursday is the day to be watching for since I'll be lifting again.


10/22

3483 calories, 167g protein, 23g CHO, and 260g+ fat



Now that all my chores are done, time to sneak in some reading while I get ready for bed. Wish everyone success for tomorrow. It is a brand new day! Get after it!!

Happy Day!!!!!

[sambshep]

Happy Day!!!!!

Made me think of this song...

[xJellyBirdx]

Happy Day!!!!!

Happy Camel day to you too!!!

Made me think of this song...

I feel like I just got mind f-ed lol



Day off from the gym turned into 30 mins LISS and a long soak in the hot tub. Can't help it, had too much energy not to. Plus, going there just to soak in the hot tub seems odd. Knocked out all the crap I wanted to do and now its time for some more reading before I hit the sack. I want to be rested for tomorrow. I upped my protein for today and tomorrow to just under 180g and my salt intake to 14g.


10/23

3588 cals, 170g protein, 23g CHO, and 270g+ fat

[xJellyBirdx]

Well, Thursday is pretty much done and it's UPDATE TIME!!!!


10/24


3543 cals, 23 net CHO, 177g protein, and the rest in delicious fat.



I upped the weight 5 lbs for legs. Added military press into the schedule. I delivered on my promise, biceps dealt with. Added to triceps. Did an extra set of calves since they were up for more abuse. Wasn't able to get all 5 reps for chest and back when I upped the weight but still hit the current. Did 3 reps of wrist rolls @ 20lbs and added a 4th but I had to split it up into 2 parts lol.


Curious if I eat more on the 0.8g/body mass side for protein if that would help in the gym any.

Also, hard to tell what my weight status is. I seem to be holding steady when I check at the gym but doesn't mean much because my intake isn't steady everyday. I might eat less during the day and then eat more at night or vise versa. I also did have 1/2 oz of sea salt today. After next week, might seriously have to consider dropping my intake. I think my biceps grew since last time I measured. Plus I haven't dropped any weight in the past 2 months. Only up and down. Could easily shave off 500 cals.

[resilience5241]

Well, Thursday is pretty much done and it's UPDATE TIME!!!!


10/24


3543 cals, 23 net CHO, 177g protein, and the rest in delicious fat.



Curious if I eat more on the 0.8g/body mass side for protein if that would help in the gym any.

Proud of you, JBird! You're doing so well Upping your protein won't have much of an effect on your gym performance. Unless you were completely underestimating your protein requirements and your muscles were just wasting away (which I don't personally think is the case, especially since most of your weights are increasing which is great for being on a cut). Great for rebuilding and repairing those muscles, but any excess is just going to be stored as fat anyway. Better off eating more yummy fats than anything.

[sambshep]

but any excess is just going to be stored as fat anyway

Or used for glycogen repletion.

[resilience5241]

Or used for glycogen repletion.

Yeah, I didn't mention that 'cause he's only eating ~150g of protein as it is. He'd have to go pretty excessive to get to that point. Gluconeogenesis isn't an efficient process, it takes your body a lot of energy for this process so it's a "last resort". Under the conditions of Ketosis (carbs are low, brain is reliant on Ketones etc etc) the excess protein should be metabolized as is. With that said, there is no benefit to eating more protein than you need to sustain muscle and the other processes that amino acids facilitate.

[xJellyBirdx]

Excess protein will be converted to glucose which is why I'm wondering if the extra bit might help. It goes protein -> amino acids -> glucose -> fat. Since de novo lipogenesis isn't common in humans and I'm in a depleted state the chance of it becoming stored as fat is pretty unlikely. Gluconeogensis might not be efficient but converting to fat is even worse

I'd like to think I'm cutting and maybe I am at a small deficit but I still haven't lost anything substantial. I feel like I might have added muscle and lost some fat due to the yo-yo intake I had in my KISS log. I added a half inch to my arms. I'm now at 17.

[WonderPug]

Curious if I eat more on the 0.8g/body mass side for protein if that would help in the gym any.

I'd suggest you keep protein within the range of 0.6 to 0.8 grams per pound (at most).

Keep the course for at least a month or two to fully adapt.

[xJellyBirdx]

I'd suggest you keep protein within the range of 0.6 to 0.8 grams per pound (at most).

Keep the course for at least a month or two to fully adapt.

That allows me to go up to 186g since I'm currently 233 lbs. So will the extra 20 grams or so help any because if not I'd just assume stay where I am currently.

Proud of you, JBird! You're doing so well

I WILL succeed. Too hungry not to. This will happen... promise to myself and anyone who wants to be promised too lol

[WonderPug]

That allows me to go up to 186g since I'm currently 233 lbs. So will the extra 20 grams or so help any because if not I'd just assume stay where I am currently.

Not really, as those figures assume you're "normal" weight. If overweight (or obese), one should use ideal body weight, which is likely ~175 pounds for you.

[resilience5241]

Excess protein will be converted to glucose which is why I'm wondering if the extra bit might help. It goes protein -> amino acids -> glucose -> fat. Since de novo lipogenesis isn't common in humans and I'm in a depleted state the chance of it becoming stored as fat is pretty unlikely. Gluconeogensis might not be efficient but converting to fat is even worse

It's been awhile since I've been in school but I don't think that's right, especially when Ketosis is involved. I'm more than okay with being wrong if I am though. Do you have any good reads on it? I'm curious now.

[xJellyBirdx]

Not really, as those figures assume you're "normal" weight. If overweight (or obese), one should use ideal body weight, which is likely ~175 pounds for you.

That would put me at 140g protein and I've been eating ~162g with the exceptions of the last two days where I have had ~170.

It's been awhile since I've been in school but I don't think that's right, especially when Ketosis is involved. I'm more than okay with being wrong if I am though. Do you have any good reads on it? I'm curious now.

I will after work

[WonderPug]

That would put me at 140g protein and I've been eating ~162g with the exceptions of the last two days where I have had ~170.

Yup. You're already on the high side for nutritional ketosis.

[azstrengthcoach]

I'm not that old either, I just happen to be familiar with oldies music.

Any particular reason why your protein is at 156g? That seems a bit low.

Too much protein gets turned into sugar via gluconeogensis

[resilience5241]

I will after work

You're da best

[xJellyBirdx]

Yup. You're already on the high side for nutritional ketosis.

how do I distinguish if 140g would be better than 162g (keep in mind I'm about to increase my CHO by adding more veggies)? So far I'm very happy with my gym performance. Though it is about time to deload.

Too much protein gets turned into sugar via gluconeogensis

Since sugar is such a lose term I'm going to specify and say glucose

You're da best

Thanks

So protein is 58% anti-ketogenic. The body can convert protein into glucose at about 58% efficiency. Protein doesn't convert straight into fat. There is an order of operations per say. So the body digests the protein into amino acids. Since the body can't really store amino acids it has to do something with the excess. The excess gets converted to glucose via gluconeogenesis. The body is aware that you are in a depleted state so instead of converting the glucose to fat it should store it, think TKD. This is true even out of ketosis. Now that last order of operation would be to store it as fat or burn it off. Converting glucose to fat is de novo lipogenesis, and usually for this to happen you need chronic over consumption of carbs in a caloric surplus and usually little activity. Think of a sedentary person consuming a large volume of CHO, in surplus with little activity.

http://www.bodyrecomposition.com/nut...-ratio-qa.html

Also, I'm emailing you his book because I like you so much

[xJellyBirdx]

I forgot to mention, the body can also make glucose from glycerol, lactate, and pyruvate, though I don't know to what extent.

[WonderPug]

how do I distinguish if 140g would be better than 162g (keep in mind I'm about to increase my CHO by adding more veggies)? So far I'm very happy with my gym performance. Though it is about time to deload.

The easiest way is that if things are not working well, try reducing protein intake.

As things seem to be going very well, stay the course would be my recommendation.

[xJellyBirdx]

The easiest way is that if things are not working well, try reducing protein intake.

As things seem to be going very well, stay the course would be my recommendation.

It didn't hit my until I was doing my cardio tonight but ironically that link I posted above pretty much covered my questions lol.

Sounds more or less like protein/CHO intake dictates more or less how far down the rabbit hole you go. Much like a diet with a higher PUFA intake puts you into a deeper state of ketosis.

I strongly encourage just about everyone following this thread to read that link I posted as I find it very relevant.

Anyways it is that time of day.... UPDATE TIME!!!!


10/25

3543 cals, 23 net CHO, 177g protein, and 260g+ fat

I did eat the same thing today that I had yesterday. I make my food the night before and it was just so good I made it again. I also drowned my food in franks red hot because let's face it, franks is frickin' amazing. I will drop my protein back down now though. I also had a spoon of this potato stuff at work (forced by a coworker), miss potatoes and hydro-massage bed tonight!!!

Hope everyone had a good Friday and to those cutting, good luck and stay strong this weekend. Like a boner in sweat pants, I'm out!

[xJellyBirdx]

Ended up doing some more remodeling today for 5 hours. Which of course required a soak in the hot tub afterwards. This time I didn't go crazy on my intake though. Guess we'll see what happens since I did some serious work. Got told I was getting skinny and groped so I guess I did lose a little. I also managed to smash a finger this time. So my hand is still tender and the tip of my finger has a slight purple hue to it. Skills

I'm also thinking about getting some cissus finally.

Also, I think I want to see how many pull ups I can do right now.

Anyways.... UPDATE TIME!!!!!


10/27

2303 cals, 145g protein, <10g CHO, and rest in fat.


Since I was active today I only tracked total cals and protein.

/end day

[xJellyBirdx]

Finally done with this crazy busy day! Feels so good to be so productive. Went out to breakfast with the family and helped my brother with some stuff and checked out the nursery they have set up for my soon to be niece!

So I want to get a little bit more serious. After this week I should be adapted for the most part. Usually after the 3rd week is when things start looking up for me. So I tweaked my diet so I can get the same amount of protein in 2700 calories. Since I've been eating at 3400-3800 the past several weeks and for the most part maintained my 233lb weight, I want a more aggressive deficit if needed. I'll maintain my calories still for this week though. I bought a bunch of cheese too and have it pre-sliced in a container for easy snacking . I also went ahead and ordered some cissus powder and some glucosamine HCl powder. All this strength training and remodeling is taking a beating on my joints. Lets put the rumors to a test and see if this helps. I also added some more essential oils to my list. I picked up 1 oz of tangerine and 1 oz of cinnamon, and currently using lemongrass. I stocked up on more coconut oil and stevia as well, and thinking about making some keto ice cream. Hoping that this and possibly drop my intake is the golden ticket.

Just so happens to be that time of the day.... UPDATE TIME!!!!

10/27

I didn't track my macros today. I know my protein didn't exceed 160g. I know I hit under 35g CHO. The rest was fat. I figured if I go over, then good because I could use it.

Back to the weekday grind!

[resilience5241]

Finally done with this crazy busy day! Feels so good to be so productive. Went out to breakfast with the family and helped my brother with some stuff and checked out the nursery they have set up for my soon to be niece!

So I want to get a little bit more serious. After this week I should be adapted for the most part. Usually after the 3rd week is when things start looking up for me. So I tweaked my diet so I can get the same amount of protein in 2700 calories. Since I've been eating at 3400-3800 the past several weeks and for the most part maintained my 233lb weight, I want a more aggressive deficit if needed. I'll maintain my calories still for this week though. I bought a bunch of cheese too and have it pre-sliced in a container for easy snacking . I also went ahead and ordered some cissus powder and some glucosamine HCl powder. All this strength training and remodeling is taking a beating on my joints. Lets put the rumors to a test and see if this helps. I also added some more essential oils to my list. I picked up 1 oz of tangerine and 1 oz of cinnamon, and currently using lemongrass. I stocked up on more coconut oil and stevia as well, and thinking about making some keto ice cream. Hoping that this and possibly drop my intake is the golden ticket.

Just so happens to be that time of the day.... UPDATE TIME!!!!

10/27

I didn't track my macros today. I know my protein didn't exceed 160g. I know I hit under 35g CHO. The rest was fat. I figured if I go over, then good because I could use it.

Back to the weekday grind!

Here we go, week three! Well done over the weekend. I'm going to do some reading on lunch today & thanks again for sending me the book, it's been probably 5 years or more since I've read it..then I had to endure undergrad and their idea of nutrition lol.

[xJellyBirdx]

No problem though, I'm not a huge fan of his book. It is a good reference point but I feel like it over complicates things and left me more confused than anything.

Hopefully this log is just starting to get interesting.

[sambshep]

Hopefully this log is just starting to get interesting.

I thought the Camel was pretty interesting...