In this case, it’s the instance of how higher calories incur greater total of “accidental carbs”. I am not keto, so I don’t try to limit to a certain number of carbs. Things like nuts and certain veggies carry enough of a trace amount that, when accumulated large enough, most likely provide me enough for my needs.
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What if the reason diets lead to muscle loss is that people remain carb-users and having to use muscle glycogen after what’s available in the blood stream runs out?
I. e. to compare you’d want a group of keto-adapted individuals and another that are carb users all in a deficit and compare LBM loss. I have a sense that if the training is low/moderate volume but high intensity conceivably no LBM loss should be necessary for the keto folks. Cardio kept to LISS, preferably walking. Not something that’d cause lactic acid build up like biking could. Say… 1600-1800 calories per day. Even more interesting would be four groups where the two dietary schemas vary meal frequency between say 3-4 and OMAD.
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Perhaps… I know studies don’t show significant differences in low-fat and low-carb groups, but the obvious knock there is the low-carb groups aren’t in ketosis so both are “carb-adapted” during their diet.
I have been training a ton and haven’t been logging it because I have been too busy training, but I am going to throw up a bunch of photos of food, explain it later, and update training sometime. The website still sucks on desktop and I have typing on my phone, so here we are
Quick summary is that this is what I pack to eat on an 8 hour shift
EDIT:
Alright, let’s talk this through. This is all the food I pack for an 8 hour shift on a lower body day. It’s a carbier day than usual, but still pretty low carb.
At the very bottom is a almond butter sandwich on zero net carb bread. I tend to eat that at the very end of the shift, as I try to keep my fats far away from my carbs and since I train first thing in the morning, I eat my carbier meals early on shift. Each slice of bread is only 40 calories: pretty nuts.
Above that are 2 egg white and kale sandwiches. There is a tablespoon of Miracle Whip mixed in, and a slice of nonfat “American Cheese” on each, with jalapeño mustard for flavor. Each slice of bread is 60 calories and 3g net carbs. I eat these early in the shift: have one, then wait an hour to have another. I actually eat something every hour, I discovered the other day. If I had planned better, I would include a slice of tomato on each.
Above that is a snack of mushrooms and peppers. I eat this pretty much as soon as I show up, along with that pumpkin pie greek yogurt next to it.
Above that is chow fun my wife made out of Miracle Noodles: those crazy low cal/low carb noodles. It uses chicken sausage, to keep fats low. I mixed it with more of the egg whites and some jalapeños, for more protein and because jalapeños are awesome. This I would eat after the egg sandwiches but before the almond butter sandwich.
I also have a Kirkland brand Quest bar knockoff next to the mushrooms, and the pink container has zero carb beef jerky and an egg white frittata. It is frozen, but thaws over work, and doesn’t need to be microwaved but can be. Those are kind of plug and play.
…this is what I have become.
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Dude when you’re lean, the morning after getting stuck into the beers you’ll look super shredded
As good a reason as any to get boozed
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And while I am posting pictures of food: more packing for a trip
New additions include “Nuts n More” peanut butter and a microwave egg cooker.
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What is this?
What’s this from? Dehydration?
I’m always crazy vascular when boozing.
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Yeah my first guess is dehydration
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I just destroyed a Golden Corral so we will see if it keeps holding true, haha.
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We were talking about this place earlier today. Surprisingly, the one here has pretty damn good steak! And all you can eat 
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My roots shine through with how much I love that place, but the Mrs isn’t a fan. Was a nice treat to go.
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I haven’t been in years, between talking about it earlier, and now seeing your post. It’s a sign. I’ve got my kids this weekend and I shall introduce them to the greatest source of spaghetti and macaroni and cheese and ice cream known to man 
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Ordered - thanks
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@wanna_be I definitely think this’ll be a place for the kiddo and I to go to together whenever the Mrs needs time to herself. I practically grew up in Vegas because of my dad’s business: buffets are very much a part of “me”. And we didn’t hang out in the “good” parts of Vegas, so trashy buffets even moreso, haha. You and your kids will have a blast
@TrainForPain No problem dude. Fair warning: eggs cooked in those things never taste good. They’re pretty rubbery. But when you’re stranded with just a microwave, it works in a pinch. And ketchup fixes everything.
Ok, HUGE backlog of training here.
TUESDAY
I finished up my daily training and took the dogs for a walk in the afternoon. Wore my vest. It was too hot for the oldest one to do the full distance: he stopped walking at the halfway point, so I carried him the rest of the way. He’s about 20ish pounds, so added resistance. Then, later that evening, Mrs and I did a 5k powerwalk. You might chortle at the idea of powerwalking, but when you do it with someone that’s run damn near 30 half marathons and 2 fulls, your butt will get left behind unless you keep up. I had to cheat at a few points and jog to get back on pace.
WEDNESDAY
Dogs got me up at 0350. Longest weighted vest walk so far. We just keep pushing the distance. The oldest one does just fine in the morning, while the weather is cool.
AM WORKOUT (0700ish)
(4) DB bench 105s
1x8
1x4 (pec/shoulder tweak)
1x7
1x6
Axle bench press 210+chains
1x10
1x7
RESTPAUSE
1x6+2+4(no chains)
(2) Close grip incline bench press 185
3x10
Underhand chins between sets of benching
2x11
10x10
Dips (rest pause)
60+20+20+whatever else I did to get to 200+
Notes: Tweaked what I thought was my tricep initially but turned out to be my shoulder/pec getting the DBs into position on the second set, right side. I dorked up my set up, and was too focused on getting my feet into place, and by doing that I wasn’t able to kick the DB up like I normally do. Trying to curl it into place proved a poor decision. That said, all I have is pain, rather than dysfunction, and I felt like I COULD keep going at 4 reps, but ALSO felt like it could be the very thing to tear a muscle, so I cut that set short and did a quick re-evaluation. I could keep moving, just with pain, so I kept it up. It’s a day later now, and I woke up swollen on that side, still have pain, but can also still move, so good enough.
2 HOURS LATER
1hr 45 min walk outside. Had the day off work, and the weather was nice. It’ll be winter soon enough, and I can be cooped up then. Tempted to wear the weighted vest, but I’m trying to learn some amount of moderation in life, and that not everything needs to be training.
Daily workout got done, minus the KB swings. They seem to be beating up my hips too much after that deadlift workout. Swapped it with bodyweight reverse hypers. Pull ups are a little tough with the shoulder snag, so I’ve been taking my time and going slow on them.
Went to Golden Corral for dinner and absolutely destroyed it. I actually ate a huge plate of veggies beforehand thinking it would do something to limit me, but my voracious appetite is back in full force. It’s honestly great to feel this way again. I made much better choices than I normally do, sticking with white meats with a VERY small sampling (1 forkfull) of 3 different red meats (meatloaf, pot roast, and some sort of hamburger steak: I miss them all). I ate a TON of sautaued peppers, onions and mushrooms. They were amazing. Also a large plate of salad. I honestly can’t seem to get enough veggies these days.
TODAY
0314 Wakeup (beat alarm by 1 minute)
Every minute on the minute, for 30 minutes
Odd minute: Front squats 3x190
Even minute: SSB squats 3x260
2 minute rest
Front squats 135
1x21
Chin-pulll apart-pushdown circuit (various grips on chins, no rest between circuits)
15
10
7
7
7
6
Notes: Still really digging this workout for getting in volume and conditioning. 5 extra pounds and doing it first thing in the morning definitely added challenge. On set 30, I was pausing between reps on the SSB, and that let me know it was time to shut it down. Did a “salt the earth” set with the front squat to put some polish on it. After last night’s nutritional debauchery, definitely no need for carb loading, so stuck with the breakfast of 1/4 donut and 2 hard boiled eggs.
On the sleep front: gave my wife the job of calling me out on my nutrition. It’s been tough mentally transitioning from loss to gain, and I caught myself eating a meal of pure veggies before bed for 2 nights in a row and, consequently, waking up hungry/from hunger early in the morning. Prior to that, I was eating a higher fat meal before bed (typically peanut butter) and sleeping longer. So her job is to call me out if I don’t eat my high fat meal before bed. Right now, it’s macadamia nuts: I had NO idea how awesome these things are. Taste obviously, but they’re also low carb/low protein and pretty much pure fat, and the fat is almost entirely monounsaturated fats. Just crazy.
Ok, all caught up. Going for a run with the Mrs later today.
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Thanks! It’s hot sauce for me. I’m just hoping to mitigate the stench a little
Hot sauce is a fine condiment as well. And I’ll always jockey for sugar free BBQ sauce. Also been on a big mustard kick recently.
It does smell somewhat less offensive out of the microwave. Still eggy, but not grotesquely so.
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I’m a huge fan of horseradish mustard. Give that a whirl.
I’m a Carolina kid, so I never loved sugary BBQ sauce anyway - vinegar base for me!
When we move into the house, the smoker will be going 24/7 for weeks. I missed that this summer.
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Dude, I am SO pissed I miss out on rib season due to my cholesterol stupidity. I might make a batch sometime in January using the instant pot just to remember, haha.
I’ve looked into the horseradish mustard we have at the store, but everything kept throwing sugar into the mix for some reason. Wish people would just let crap NOT be sweet. There’s something to be said about enjoying a bitter taste.
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