PDA

View Full Version : Keto ineffective for 5 months (prior diet was carb cycle)



jdiddyws6
05-15-2011, 06:29 AM
So this is my first post, and I read the sticky about posting diets, so I will try to avoid the "don'ts".
Having said that, here is a little background. I started out at about 245 in Feb. of '10. Got on a carb cycling diet with a cheat day and saw great results until about Oct. '10 (~200 lbs., still not low body fat). I was stationary at this weight with no decrease in body fat. So, at the first of the year I switched to keto, and I have been at the same weight since then with no change in body weight or body fat. I was hoping to be a lean 180 by July for my wedding.

Diet: I stick to no more than 30 grams a day of carbs. At meals I aim for ~50g of protein and ~20g of fat. Protein sources consist of Isosensation 93, at least 96/4 hamburger meat, chicken breast, rotisserie chicken, filets, eggs, and pork tenderloin. Fat sources are cheeses, olive oil, natural peanut butter, and almonds. I aim for 5 meals a day, but my calorie intake is around 1600 (I think this may be a problem). I believe I am in keto because 1-2 days after my cheat day I "feel it", in that I develop a slight headache for an afternoon and feel drained. I have one cheat day a week.

Workout: I work out every other day performing mostly compound exercises (squats, dead lifts, pull ups, bench press, etc.) rotating legs one day, and 2 muscle areas another. I'm pretty frustrated honestly, as I saw good results with the carb cycling, and plateaued. I was expecting keto to pick the fat loss back up. I just defended my master's thesis, so I am "starting over" by cheating this weekend and skipping my next cheat day. If I'm missing something or doing something wrong, please let me know. Thanks.

thatguy121
05-15-2011, 06:38 AM
Whats your maintenance ?

lee__d
05-15-2011, 06:38 AM
i think you are miscounting calories. Keto isn't magic, all that's needed for weight loss is a caloric deficit. Eat a diet that allows you to consistently stay in a deficit & ingest adequate
macro/micro nutrients

check out this thread:
http://forum.bodybuilding.com/showthread.php?t=121703981

thatguy121
05-15-2011, 06:40 AM
i think you are miscounting calories. Keto isn't magic, all that's needed for weight loss is a caloric deficit. Eat a diet that allows you to consistently stay in a deficit & ingest adequate
macro/micro nutrients

check out this thread:
http://forum.bodybuilding.com/showthread.php?t=121703981

This

jdiddyws6
05-15-2011, 06:44 AM
Whats your maintenance ?

I'm sorry, I don't know what you're asking. Are you talking about post workout?

thatguy121
05-15-2011, 07:01 AM
What is your daily calorific maintenance ?

jdiddyws6
05-15-2011, 07:04 AM
i think you are miscounting calories. Keto isn't magic, all that's needed for weight loss is a caloric deficit. Eat a diet that allows you to consistently stay in a deficit & ingest adequate
macro/micro nutrients

check out this thread:


So, I think I would fall in the 31 to 37 kcal/kg/day per day. I used the Mifflin-St Jeor method because I don't know my body fat % (I'm going to get it measured asap)
[9.99 * 90.72kg] + [182.88cm * 6.25] - [4.92 * 26 ] +5 = 1926.37 = BMR

[BMR * Activity Factor]= [1926.37 * 1.5] = 2889.56 cal

For weight loss: 2889.56 - (2889.56 * 0.2) = 2311.65 cal

Macro:
Protein: 1.6 * 90.72kg = 145g protein
Fat: 2g * 90.72 = 181.44g fat
Carbs: ignored due to keto

thatguy121
05-15-2011, 07:10 AM
So, I think I would fall in the 31 to 37 kcal/kg/day per day. I used the Mifflin-St Jeor method because I don't know my body fat % (I'm going to get it measured asap)
[9.99 * 90.72kg] + [182.88cm * 6.25] - [4.92 * 26 ] +5 = 1926.37 = BMR

[BMR * Activity Factor]= [1926.37 * 1.5] = 2889.56 cal

For weight loss: 2889.56 - (2889.56 * 0.2) = 2311.65 cal

Macro:
Protein: 1.6 * 90.72kg = 145g protein
Fat: 2g * 90.72 = 181.44g fat
Carbs: ignored due to keto

You do realise there is no need to do Keto and you could just eat below your maintenance right ?

jdiddyws6
05-15-2011, 07:14 AM
You do realise there is no need to do Keto and you could just eat below your maintenance right ?

I was doing that before I started keto, and weight loss stopped at 200lbs. At any rate. I'm eating far less than that now (~1600 cal a day)

thatguy121
05-15-2011, 07:38 AM
I was doing that before I started keto, and weight loss stopped at 200lbs. At any rate. I'm eating far less than that now (~1600 cal a day)

Why so little ? When you know to lose all you need is this 2311.65 cal ?

Eat more food

jdiddyws6
05-15-2011, 07:47 AM
Why so little ? When you know to lose all you need is this 2311.65 cal ?

Eat more food

So little lately has been due to school. I defended my Master's on friday. So little overall has been due to not seeing results in 5 months.