25 down, 75 to go. Keto+IF

[Strobe57]

Hey yall haven't been here in a while. As fat people do, I've been yoyo'ing for years. I was originally 350-360ish years ago when I first arrived in this forum. Dropped down to 280ish at my lowest, but mostly hovered between 310-340 since. Most recently I was weighing in at 334 and decided to stop being fat. I started keto and have been doing a loose/dirty keto with lots of bad/cheat days/weeks since July but have overall stayed on track. Think I'm down to 310ish but will know in morning the exact number.

I've been doing a lot of research on keto and its health benefits beyond weight loss, and also IF/fasting. I've decided to try adding IF into the mix and that's kinda why I'm back here. I'd like to log the progress of strict keto+IF and possibly even extended fasting.

Anyway, about 25 lbs down as of now. I should be down 35+ but I've been very sloppy. After weighing in tomorrow morning will set new goals.

[Strobe57]

305.4 as of this morning. Not bad, 29 down.

Didn't eat anything from 1330 yesterday to 1230 today. Almost made it 24 hours. Ate keto foods at 1230(chili) and 1615(meat/cheese/greens casserole).

[Strobe57]

Did well today. Fasted until 1600. The plan was to fast until post-workout but I was famished and gave in. Ate some of my casserole then went to the gym, then went to try a new restaurant. Had a bunless burger with some toppings and cucumber salad. Was freaken delicious and 100% keto.

I realized today that my weight loss results so far are actually decent. 3 months and 30 pounds. Not amazing, but a solid 2.5 pounds/week. I was thinking I had been on keto longer.

[Strobe57]

Had a nice arms/legs workout today. Ate well also. 1 pack almonds, 3 eggs with cheese, 8 slices bacon, and some keto casserole. Trying to make it fasted from 1630 today to 1700+ tomorrow.

[Strobe57]

Was extremely hungry around the time I left work today(1500). I was planning on eating out with my gf after the gym but while at the gym I decided to keep the fast going and go for 48 hours. At about 28 hours right now. Worked out shoulders/back at the gym.

[Strobe57]

Saturday 1630 to Monday 1630 I did a 48-hour fast. Interesting experience. At 24 hours as I left work on Sunday I felt famished and was planning on eating after the gym, but the gym completely took away my hunger so I decided to go for the full 48 hours. 48 hours came while I was at work. Broke the fast with a bowl of prepped chili but then there was a platter of cookies and pizza. That damn platter of cookies and pizza. I felt so F*ed up. Didn't eat again until Christmas dinner at about 5pm. Seems like my GI tract has been full of issues since that fast. Not sure if its the way I broke the fast, but my appetite has also been greatly reduced. Today my family went out for lunch and I poked at the appetizers a little then ate not even half of a chef salad and that's it for the day.

On a side note, when I started keto in September my goal was to get under 300 by today, the start of our trip to the mountains. I weighed in at 301.6. Not bad tbh, almost made it. I'm sure during this trip I'll drop down under 300.

[Strobe57]

Well so much for dropping under 300 during my vacation. Silly me. Despite not eating keto or fasting, I still did decent until the last couple days when I went bat**** crazy eating everything in sight. This morning weighed in at 304. Couldve been better couldve been worse so I'm okay with that weigh-in. Went back on strict keto with fasting today. Should drop under 300 in the next week or two.

[Strobe57]

Weighed in at 297.2 this morning. Crazy ass water loss from yesterday. Curious to see if my water weight normalizes and I gain tomorrow.

At about hour 44 of a water only fast. Aiming for 60 hours but if I feel good at 60 hrs will go for 72.

[Strobe57]

3.5k is a pound

a pound of steamed rice is 694.54 calories

Pao cai

fasting

weight loss

should be very easy

caffeine is not good

if you feel like you're dying just eat one bite of something

Gilles Simon

20.9

20.9

20.9

Da fuq are you smoking amigo?

Anyway. Weighed in at 295.4 this morning after my second full day fasting. I made it until lunch today and hate half a container of my chili after ~60 hours of water fasting. At some point during the day my gf decided to break up with me over text while I was at work then later when we were face to face she acted like she didnt mean the texts that way. Mama didnt raise no fool :P I called on her bull**** and walked. I dont need that kind of stress in my life. Amazing sex but jesus christ her drama and games. Anyway...after the break-up went to the gym for my second session of the day. Played bball for about an hour then hit up the sauna. Then went and grabbed some amazing wings from Houligans. Cheers to life. Cheers to having control over food.

Probably just going to intermittently fast the next few days unless my [lack of hunger] tells me otherwise.

[Strobe57]

296 this morning. Slight increase. Didnt fast at all today and kinda overate in the evening. Will have to get it back tomorrow.

[Strobe57]

297.6 today. Those water fluctuations...

[Strobe57]

Had a really sluggish day at work today. Not sure if it was all the carbs I ate last night, but work was not fun. I almost skipped the gym due to feeling so bad but managed to drive myself there and napped in the parking lot for like 20 minutes then got myself inside.

Had a freaken amazing workout. Didnt quite hit all the lifts but played a lot of bball and was lights out from behind the arc, and got in some really good volume with the lifts.

[Strobe57]

Life has been interesting this past week. Still been in the gym every day. Diet has been mostly perfect, with a couple flubs.

Both my bench press and DB shoulder press have been weak AF the last couple weeks. I'm guessing it's because of the weight loss but not sure. All my other lifts have remained equal or increased. Last week I started doing SQUATS again. I avoided them for a long time due to lower back issues that squats were the cause of, but that was also a few years ago and doing really heavy squats. Just going to slowly increase the weight and take my time.

[scrossmaggard]

Life has been interesting this past week. Still been in the gym every day. Diet has been mostly perfect, with a couple flubs.

Both my bench press and DB shoulder press have been weak AF the last couple weeks. I'm guessing it's because of the weight loss but not sure. All my other lifts have remained equal or increased. Last week I started doing SQUATS again. I avoided them for a long time due to lower back issues that squats were the cause of, but that was also a few years ago and doing really heavy squats. Just going to slowly increase the weight and take my time.

I too shy away from back squats. I’ve been taking up the hack squat.

[Strobe57]

Yesterday weighed in at 292.4

That's 11.6 pounds down since Jan 2nd. Not bad. I really love keto. It's so dang easy and keto food is just delicious. I really see this as a long-term solution. Maybe it'll change once I'm leaner, but I havent had to count any calories yet. More or less eat when hungry and let my appetite decide what I eat.

Setting a couple short-term goals:

By Feb 7th ~287(-5.4)
By Feb 28th ~279(-8)
By march 21st ~271(-8) - Crossing under 276 will be a BIG deal for me. Havent been under 276 since I was 23 years old.

[Strobe57]

287.4 as of this morning. Been eating really well the last few days and decided to do a slightly early weigh-in and like the results. Moving down in the world

On another note, was looking for an old ******** picture from the middle of last year and found a picture of myself in the 330-340 range and wow...I can't believe how ****ing fat I was. I'm still fat, but so much less fat. Feels great to see the losses. On to the next goal of sub-280 by my birthday!

[Strobe57]

Had a nice NSV yesterday as well. Did 2 100% clean hanging chin-ups.

[Strobe57]

Damn can't believe I was at 287 on 2/5 and as of today I'm 295.6. The struggle is real. Been struggling with some depression the last few weeks but think I've broken back out of that slump and back at the gym as of today(after a 2+ week layoff) and going to attempt to restart keto as well.

[Strobe57]

Weighed in 313.0 on 5/3/19. ****ty. Glad the semester is over though. Was a really difficult semester and was stressed af. Feel 100% better and think I'll be able to focus on my diet again. Dropped from 313.0 to 306.8 the first week, then had a couple terrible binges the last two days. I just need to realize I have ZERO control over sweets and need to just say no to even that first doughnut or cookie because that always turns into a binge. For now I'd like to just get back to the 287.4 I was at early Feb. 3 pounds per week should make that attainable by the first week of July, then reassess and go from there. At least my workouts have been consistent. Over the last 6 months I've gotten pretty good about separating the gym from my diet and *usually* go to the gym even if I ate bad that day.

[Strobe57]

Was down 10 pounds the first two weeks. Only a half pound last week. Weigh in tomorrow to complete my first month back on keto. Late night binges are really messing me up. If I could fix those I'd easily drop an extra pound a week.

[Strobe57]

After a 3rd week in a row of just a half pound lost I decided to really tighten up this week. Went 100% keto and also increased my protein intake by about 100g/day. Had a nice loss of 7 pounds and feel fantastic. Gotta stay clean and own this ****.

[actormusoguy]

Loving watching the progress from day to day brah. Also shows how fast you can actually lose weight when you put your mind to it.

I lost 4 stone in 3 months in 2013, through mostly fasting and keeping a daily intake of 500-700kcal. Was hard, but eventually got used to it and was dancing everyday. Even finished it and managed to increase the allowance slowly so my metabolism creeped back up when I was done so I didn't put it all back on - at least until a she-devil got hold of me.

Subbed brah👏

[Strobe57]

Loving watching the progress from day to day brah. Also shows how fast you can actually lose weight when you put your mind to it.

I lost 4 stone in 3 months in 2013, through mostly fasting and keeping a daily intake of 500-700kcal. Was hard, but eventually got used to it and was dancing everyday. Even finished it and managed to increase the allowance slowly so my metabolism creeped back up when I was done so I didn't put it all back on - at least until a she-devil got hold of me.

Subbed brah������

Thanks man. After that great week I had an absolute **** week. Consistency---always---my---problem.

[Strobe57]

More yo'yo'ing. What else is new. I saw an interesting post on reddit that included a graph of this person's day to day weight loss over 6+ months. It was pretty interesting and think I'm going to try the same. The plan was to start weighing daily as of yesterday and recording calories/macros, which is something I've never really done. Unfortunately, I was at the gym yesterday and hadn't even done anything and sat down on an incline bench and that somehow tweaked my lower back. Bizarre. That ****ed up my entire day and I ate accordingly. If I'm going to do day to day I might as well be honest with myself.

7/8/19-298.8
7/9/19-301.2

The plan is still the same. Keto+IF. It works when I stick to it. I'd like to keep my protein at 200-250g per day, then will fill in with 20-30g carbs and the rest fat to hit 2k calories per day. According to multiple calculators my baseline metabolism factoring in my activity is about 2900 calories/day so that should put me at -1.8 pounds per week minimum. I think my base metabolism is actually higher than that so I expect bigger losses. I'll continue lifting heavy in the gym. I've been going back and forth between adding some sort of cardio/activity. I used to do crossfit and loved it, but I'm not sure my body can handle crossfit. I've also been considering buying a kayak and using that to get out a little more and get some low impact activity.

[Strobe57]

Just finished prepping food for work tonight. 2055 calories/238p/27c/106f

[Strobe57]

299 as of this morning.

Macros for today: 2020 cal/196p/14c/125f

[Strobe57]

297.2 this morning. About to go on a short vacation/family reunion. Prepping food ahead of time for the next 3 days and hopefully I stick to my own stuff. I'm sure it'll be carb city all weekend.

[TheHaws]

Remember, Keto is not the end all be all. I do Keto too, keeping 70% of my calories coming from fat, 25% from protein and 5% from carbs. But if you are having cheat days that include carbs, your blowing yourself out of a ketogenic state. If cheats are important to you (they shouldn't be, I say cut them as best you can) than I'd really recommend not doing Keto but just work to maintaining a caloric deficit for the week.

1 lb of fat = 3500 calories, find your resting calories, eat in a deficit for the week and incorporate the cheat days within your limits (again, I don't recommend cheating keto or not).

One thing I noticed right off the bat with ur macros, your fats are only about 57% of your calories. When you up your protein, like you have in your previous posts, and don't eat enough fat, your body will turn extra protein into glucose and spike insulin, which insulin is the hormone that stores fat.

Other than that, amazing progress bro! You are absolutely killing the progress even with the stalls, maintaining yourself under 300 even with going off plan a few times shows that you really want this to change. You got it dude, I will be watching your progress.

Ps. Not trying to preach, just giving advice on mistakes I have made before.

[Strobe57]

Remember, Keto is not the end all be all. I do Keto too, keeping 70% of my calories coming from fat, 25% from protein and 5% from carbs. But if you are having cheat days that include carbs, your blowing yourself out of a ketogenic state. If cheats are important to you (they shouldn't be, I say cut them as best you can) than I'd really recommend not doing Keto but just work to maintaining a caloric deficit for the week.

1 lb of fat = 3500 calories, find your resting calories, eat in a deficit for the week and incorporate the cheat days within your limits (again, I don't recommend cheating keto or not).

One thing I noticed right off the bat with ur macros, your fats are only about 57% of your calories. When you up your protein, like you have in your previous posts, and don't eat enough fat, your body will turn extra protein into glucose and spike insulin, which insulin is the hormone that stores fat.

Other than that, amazing progress bro! You are absolutely killing the progress even with the stalls, maintaining yourself under 300 even with going off plan a few times shows that you really want this to change. You got it dude, I will be watching your progress.

Ps. Not trying to preach, just giving advice on mistakes I have made before.

Thanks for the response man. Yeah I understand protein is less ketogenic than fat, but still required to maintain my strength/muscle. As important as my weight loss is, so is maintaining the muscle I've already built. Last time I did some good weight loss I also lost a TON of strength, which was incredibly frustrating. And I'm about 80% certain it was my lack of protein that caused that. Once I dump all my glycogen/water weight and get into a more "normal" weight loss pattern I may increase my calories some just to add in some fats.

Anyway, did good this weekend, with the exception of some handfuls of chex mix yesterday at a party.

7/12 - 295.8
7/13 - 291.0(guess my glycogen peaced out yesterday)
7/14 - 291.6(I expected higher weight gain due to the chex mix. I wouldnt be surprised if I gained again tomorrow)

Today I fasted until about 1630 so going to attempt a lower calorie day. 1660 cal/251p/12c/64f

[Strobe57]

291.8 today(+0.2). Not surprised after the huge loss a couple days ago.

Managed to fast until just now...second day in a row I've fasted past 1630.

Today's macros: 2005 calories/230p/6c/114f