romanaz, how many times a day do you eat?
dhuge, you’re right.
At 24% body fat, I think you should be more concerned with energy balance than a state of ketosis.
You are putting something less important in front of something that is more important.
[quote]HJLau75 wrote:
At 24% body fat, I think you should be more concerned with energy balance than a state of ketosis.
You are putting something less important in front of something that is more important.[/quote]
care to elaborate?
It seems like you are too obsessed with insulin spiking rates of protein, a state of fat burning or fat adapted for just a goal of weight loss.
You should be more concerned with the amount and type of calories you get and the type of exercise you are doing. Energy balance is comparing the amount of calories you eat to the amount you actually burn throughout the day.
I do not know how you can get a good workout in with low carbs, low protein, high fat. I would expect the recovery rate to be horrible with that kind of diet.
You should easily be getting results with just concerns of energy balance with such a high body fat. If you eat 2000 kcals and you burn 3000 through resting metabolism, thermic metabolism of food, and exercise a day, you will lose roughly 1.5-2lbs a week steadly. Couple that with some heavy weight training to maintain muscle mass, maybe even gain some muscle, and you will be burning mostly fat.
Read up on some articles by Dr.Berardi
I would concentrate more with those “little things” when you get down a low bf (9-12%) and hit a plateau.
Filmmakerr,
I’ve played with hardcore keto diets since reading Body Opus in 1996 with great success. Granted, I usually do it for no more than 2 months per year, but the results are undeniable.
As far as knowing I’m in ketosis, I’ve never used a ketostick ever. Days 1-3 or 4 I’m a crabby, miserable SOB, then suddenly I’m happy again and have way more energy than usual. I also bought a glucometer to monitor my blood glucose levels, and found it a very reliable indicator of ketosis.
It’s already been said a couple of times, but once you are fat adapted, if you want to cut, you have to drop #1, caloric intake, and #2, fat intake. So, it goes without saying that you should cut your caloric fat intake.
That is the whole idea behind burning fat for energy v. carbs, i.e., your body will burn your own adipose, in the absence of CHO and fat intake, and will spare muscle. I keep my protein consumption the same (1-1.5g. per lbm), regardless of CHO depleting or loading.
Personally, I find it easier to monitor my fat intake as a percentage of my total caloric intake. 50-60% of my calories come from fat while CHO depleting, but only 20-30% while cutting.
If you’re not using it, Extra Virgin Olive Oil is very high in calories. I use this (add it to my 3xprotein shakes per day) for the majority of my fat calories, along with sat fats I get from less lean meats during the week, and about 6g. Omega 3’s.
Keep the CHO around (give or take) 30g. during the week, then CHO load on the weekends. Clean carbs, and lowfat proteins are best for cutting, imo. I think, Friday night to Sunday afternoon or evening is a good load period.
-james
Great posts, agree with all of your statements. I’m gonna start my first week at 1g of protein per 1lb of lbm, then bump it up to 200g of protein on workout days, and 150g on non workout days.
[quote]HJLau75 wrote:
I do not know how you can get a good workout in with low carbs, low protein, high fat. I would expect the recovery rate to be horrible with that kind of diet.
I would concentrate more with those “little things” when you get down a low bf (9-12%) and hit a plateau.[/quote]
I set PR’s on major lifts on my workouts this week while on 10-15g of carbs during those days.
Recovery? Not a big deal if you follow thibs guidelines for lowcarb periworkout nutrition. The extra BCAA/leucine and glutamine really help with recovery.
I agree w/ ur final statement though, which is why I’m not stressing about exact amounts, I’m just eating for the next 3hrs of my life and not really weighing food yet, because just eating less with work for me.