26 male
6 ft
197 lbs
skinny fat, little to no muscle mass, newb
I have been lifting for 7 weeks now, I know it's not much time but I honestly don't feel any changes in my health or body. I started off at 216 lbs on feb 18th, 197 lbs on thursday . Keto diet
My lifts are extremely low
squats 90 lbs
bench 70 lbs
bor 95lbs
overhead press 40lbs
still legged dead lifts 130lbs
calve raises 275lbs
keto2.png
I have been considering cutting till 180 lbs then start SS 5x5 , but no matter where I read it's usually recommended to bulk first
I have not been feeling any different compared to when I started which is bothering me, I have been losing strength as well. Most of the fat is around the lower body with not much accumulation on the upper body, Really skinny arms which I am unhappy with
How long does it take to feel better? Since I am new would I be missing out on newbie gains by cutting? My upper body is really skinny I am concerned how I would look if I keep cutting with little to no muscle mass
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03-23-2014, 12:04 PM #1
Losing weight but not feeling any healthier :(
Last edited by GuntherT; 03-23-2014 at 12:32 PM.
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03-23-2014, 12:23 PM #2
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,287
- Rep Power: 31164
Ditch the keto immediately, that alone will cause you to feel like crap.
Define feeling "healthy". You cant miss out on noobie gains unless you sit on the couch. Keep cutting to 12% bf, dont worry about muscle and do not bulk.There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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03-23-2014, 12:29 PM #3
I've read keto is muscle sparing plus I enjoy the food I eat during keto, I have a sedentary life style .. Final year University student
12% bf with my muscle mass would be extreme, I highly doubt it would look good on me
I am not sure on the healthy part as I've never been but besides my sleep improvement ( app tracking) I don't feel any different from lifting
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03-23-2014, 12:32 PM #4
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,287
- Rep Power: 31164
Keto is not muscle sparing, eating a normal diet is. Keto isnt that far removed from an eating disorder for someone with no medical reason to avoid carbs. You arent going to be big, you are a novice with no muscle, 160 lbs isnt small, you would look like a normal guy. You wont feel any different, lifting is just lifting, if you want more endurance then you need to do cardio.
There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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03-23-2014, 12:43 PM #5
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03-23-2014, 02:42 PM #6
I would never feel healthy on 23g of carbs a day. I would feel energyless, grumpy, irritated, tense, overwhelmed, spacey, achy, dead tired...
It works for some but 99% of them don't exercise at all, at least not with weight or refeed regularly with huge amount of carbs.
Eat a normal flexible diet, food you like, get a proper amount of protein (not too much, it's useless, even for appetite control, there's no proven appetite suppresion effect over a certain amount) and fill the rest with an adequate amount of fat, no less than 0.4g per lbs and then carbs.
Also not sure what your workout schedule is but on a cut you need to decrease volume and don't spend everyday on the gym.
Finally, you CAN'T miss newby gains. It's like you start lifting then a countdown starts and you must bulk within 6 months or at the end of the countdown you will be out of the newby gains zone. Sounds absurd, but this is how many naive people believe the body works. Newby gains are FOREVER, I mean, till you grow those first 10-15 pounds that will bring you outside of newby gains realms and into intermediate zone.
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03-23-2014, 06:46 PM #7
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03-23-2014, 07:09 PM #8
You can do whatever you want amigo, I never have the discipline to just stop the diet, even though I think it would probably be a good idea. Longest I've gone at maint is like 5 days then I get anxious lol
I get you about the not 'feeling healthier' though. I'm always beat the hell up and take forever to recoverpositive crew
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03-23-2014, 07:28 PM #9
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03-23-2014, 07:32 PM #10
OP, I allot a window of about 100-150g carbs daily and I'm able to lose weight steadily. Instead of keto, you can always try this route. It's not as drastic, and still produces results (at least for me). I just take note of my energy levels and incorporate some extra carbs over a few days if I think its necessary. While this may be purely psychological, I find it has worked for almost 4 months now.
What are your daily macros? Are you getting enough dietary fats?Total fat lost by following advice in stickies: ~100+ lbs.
95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew
Cut V.3.0
Sept. 07: 198 lbs
Sept. 25: 196 lbs
Oct. 5: 193 lbs
Oct. 10: 191 lbs
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03-23-2014, 07:38 PM #11
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03-23-2014, 07:44 PM #12
I see it now, I skipped over the link.
That said, have you tried keeping your carbs somewhere in the range that I mentioned? Or did you just go from one end of the spectrum (regular calorie deficit and macros) to the other (keto)?Total fat lost by following advice in stickies: ~100+ lbs.
95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew
Cut V.3.0
Sept. 07: 198 lbs
Sept. 25: 196 lbs
Oct. 5: 193 lbs
Oct. 10: 191 lbs
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03-23-2014, 07:57 PM #13
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03-23-2014, 08:01 PM #14
Ok, my next question would be have you EVER dieted outside of keto format? Not trying to pick your diet apart, just trying to identify what youve tried so far.
Total fat lost by following advice in stickies: ~100+ lbs.
95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew
Cut V.3.0
Sept. 07: 198 lbs
Sept. 25: 196 lbs
Oct. 5: 193 lbs
Oct. 10: 191 lbs
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03-23-2014, 08:11 PM #15
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,287
- Rep Power: 31164
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03-23-2014, 08:16 PM #16
Yea for the first bit of the weight loss I was just trying to eat healthy wasn't counting calories, I have been doing keto for the past 3-4 weeks but then again I haven't been doing this for a long time so it's difficult to know what is really working. If I was feeling even a tiny bit healthier I would be ok but this just has not been the case
I've done keto in the past and I've seen fantastic results but honestly the two major reasons I am doing keto 1) Tasty food 2) Read it's easy on muscle .. I honestly can't stand dry chicken breasts or fish
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03-23-2014, 08:21 PM #17
- Join Date: May 2013
- Location: Kansas, United States
- Age: 35
- Posts: 87
- Rep Power: 154
What is it with everyone and wanting to do keto. Carbs are broken down to supply our body with glycogen which fuels our bodies energy levels. Think of that then ask yourself why you don't feel great. Even if it were true that (which its not) that keto spares muscle during a loss you really don't have much muscle to worry about losing. If you are telling the truth on your body weight then you lost 20 lbs in basically a month which is pretty aggressive weight loss If you keep that pace up you'll be left with an abundance of loose skin at the end of your cut.
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03-23-2014, 08:22 PM #18
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03-23-2014, 08:38 PM #19
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03-23-2014, 08:47 PM #20
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03-23-2014, 08:47 PM #21
OP, the initial weight loss is most likely from water weight.
Do you have the different results for your TDEE calculations? Are they significantly different, or are they only off by a few hundred calories from one another?Total fat lost by following advice in stickies: ~100+ lbs.
95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew
Cut V.3.0
Sept. 07: 198 lbs
Sept. 25: 196 lbs
Oct. 5: 193 lbs
Oct. 10: 191 lbs
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03-23-2014, 08:48 PM #22
- Join Date: Nov 2011
- Location: Flushing, New York, United States
- Posts: 10,021
- Rep Power: 91040
If Keto worked for you in the past what happened? How come you gained the weight back?
You cannot so you tried losing weight without Keto because you weren't counting calories and tracking macros so there is no way you know exactly how much you were eating.
You should not wait until you lose weight to start a barbell program. You need to start now.
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03-23-2014, 08:52 PM #23
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03-23-2014, 08:54 PM #24
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03-23-2014, 08:57 PM #25
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03-23-2014, 08:59 PM #26
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03-23-2014, 09:00 PM #27
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03-23-2014, 09:04 PM #28
Yes I do, I wasn't following myfitnesspal was just using it to track. my calculations came from the sticky but a little confused on daily activity. I am a student with lots of sitting around + 3x week weight lifting ( high, moderate, low) I try to walk and move around as much as I can would I be considered lightly active?
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03-23-2014, 09:04 PM #29
OP eating at maintenance isn't going to do a thing for your physique.
Heres what you should do:
Read the stickies titled:
Fat loss for noobs
Counting calories 101
calculating calories and macronutrients.
If you calculate your TDEE from the sticky, and calculate it elsewhere and its only off by 100-200 calories, just average it out between them. Once you have your TDEE, proceed to calculating your macronutrient needs.
Once you get all this read and figured out come back and ask questions on the things you don't understand.Total fat lost by following advice in stickies: ~100+ lbs.
95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew
Cut V.3.0
Sept. 07: 198 lbs
Sept. 25: 196 lbs
Oct. 5: 193 lbs
Oct. 10: 191 lbs
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03-23-2014, 09:05 PM #30
- Join Date: Nov 2011
- Location: Flushing, New York, United States
- Posts: 10,021
- Rep Power: 91040
So if you gained it back how could you say keto was successful for you? You did not succeed in keeping the weight off.
Getting busy with school doesn't mean you have to gain weight back. You gained weight because you dieted in a restrictive manner then you went back to how you used to eat and gained the weight back.
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