Forum Check In

[HittingItHarder]

Excellent. Not that you have a basis for your weight loss have you give yourself any goal dates to keep you on point?

Also, you may want to consider saving the running for your final phase since when you're too heavy it can cause more harm than good. Especially when there are equally effective an significantly lower impact aerobic exercise.

Hey man! Thanks for the response. Yes, I've spent the past few days working out some mile stones for myself both in weight and in measurements. My first goal is pretty straight forward, 380lbs <50 waist by March 1. I think it'll be a good measure of what a full 2 months of keto can really do for me.

I completely hear you on the running part. During a previous attempt I actually injured myself and suffered a nasty case of plantar fascitis. I'm doing things much smarter this time around. I've started hiking around some nature trails in my area and will be doing that or on a treadmill on an incline for my "cardio" until I get down to 300lbs, then I'll be doing full scale jogging/running as I intend on running 5k's and some mud runs. At 350lbs ( hopefully by my birthday in August) I will be purchasing a fat tire bike to take on some awesome bike paths for additional exercise.

[marty6001]

That is a good move. It's proven that people who diet in groups, and who have accountability do better on the diet. It's good to stack up things like this in your favor.

Sometimes we can lose touch with some of the most basic things that work consistently.

22 pounds down today. Been sticking to 1700-2000 calories a day and my macros are pretty consistent 68/27/5. I know its more protein than what's written but it's working so for now I'm sticking with it. Weights also going up as well. Been strict about taking 2 days off a week and seeing great gains in strength and ability to work-out. In fact, been doing 90 minutes weights 30 cardio most days and feeling fantastic!!! How about the rest of you??

[KRANE]

22 pounds down today. Been sticking to 1700-2000 calories a day and my macros are pretty consistent 68/27/5. I know its more protein than what's written but it's working so for now I'm sticking with it. Weights also going up as well. Been strict about taking 2 days off a week and seeing great gains in strength and ability to work-out. In fact, been doing 90 minutes weights 30 cardio most days and feeling fantastic!!! How about the rest of you??

Please clarify ratios

[marty6001]

Please clarify ratios

Sure...

Over the last month I have kept track of everything I ate on fitday. Here is my average daily caloric intake with ratios:

Calories: 1649
Fat: 117.6 (66%)
Carbohydrates: 20.3 (5%) <-- I did not keep track of fiber. Basically just left it out
Protein: 117.2 (29%)

Now, yes my calories are off, but really my focus these first 8 weeks was simply weight loss. I started low-carb in mid November then switched to keto when I started weight training in mid to late December. I started in mid-November at 228 pounds (and that was not an in-shape 228) with a goal to drop 28 pounds of fat before worrying about anything else. Today at the gym I was 206. So next step will be to up the calories a bit, likely with fat and leave the protein where it is.