Week 1
Hips - 44.5
Arms - 14
Waist - 34
Week 3
44
13
33
My trouble areas have always been my belly and hips/thighs.
You CAN have cheese and bacon, but the people who use keto diets as an excuse to stuff as much cheese and bacon down their gullets as possible are the keto equivalent of regular dieters who stuff themselves with ice cream if it fits their macros. Garbage in, garbage out still applies. A certain amount of those foods is okay, but you can go overboard with anything.
Iâve never done keto myself, but from your first post it sounded like you were trying to stay in ketosis, and it didnât look like your diet supported it, thatâs all I was saying.
SSTâs sounds a lot like a newer take on Hydroxycut, using lots of neat words, along with multiple natural ingredients whose overall effect is to overcaffeinate you and basically is legal speed. It will definitely help you lose weight, but there could be a health cost in the long run.
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I have to disagree here. Hormones play a huge role in the way the body processes food and stores fat. This woman just had a baby not too long ago. Her hormone profile is probably still stabilizing. @sam_brown0429 it probably wouldnt hurt for you to get a baseline hormone panel and maybe even a metabolic panel.
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Well done posters, some good assistance and advice offered to this lady. Bravo.
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Sorry, totally forgot about that part. First read most of the thread yesterday and just saw the latest response a while ago. Good point!
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@OTHSteve Right!!! Even when on that diet i dont do cheese and bacon. I am the kind of person that has NO CLUE when it comes to the diet stuff, so i basically just listened to what my coach thought was best and that is the plan i got. So do i think im trying to do ketosis âŠUmmm i have no clue HAHA i just paid for a plan and trusted she knew what she was doing. SST is what was recommend to for this 8 week program. I wouldnât take it long term. Your right some morning i am all AMPâED up on it. As you can see here, my knowledge in some of this stuff is riding on trusting what coaches and certified people tell me. I do ask around and look stuff up.
@whang - no backlash. But i do have to disagree to an extent. I understand calorie intake and discipline is key. but on a clean diet you can have certain rice, sweet potatoes, and other carbs, but that clearly has not worked with me. I literally stay at the same weight. Which is why i stated im carb sensitive. SO i can not diet like most would think.I have tested this theory and trust me when i say its sucks but once we cut my carbs i saw results. For the first 5 weeks the first time around my body did nothing. So its not that i want to long term be in a ketosis stateâŠbut i do need that initial shock to get where i want to get then i can âmaintain.â If i eat foods that make me feel full VS. eating every two hours, then i take the idea away from keeping my metabolism going⊠so that right there is deff not something i want to do.
@studhammer March 20 - I have an appointment to check that. I stated to worry about maybe my levels being out of wake. Like thyroid and estrogen. Thats still a month away though so never know my progress by then.
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I see I see. Alright then, hope your labs wonât show anything of concern. Good luck!
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Thatâs okay to a certain extent, but thereâs no reason not to educate yourself on this stuff. Fortunately, this site is a great resource for just the kind of information youâre looking for. Articles on the main page vary from excellent, to thinly-veiled advertisements for biotest products, so read them but read them critically. The real value here is in the forums. Iâm just like a lot of forum members, not an expert on anything but I read a lot and listen to what knowledgeable people say. But there are some people here who ARE experts in certain fields, and their input is golden. @whang is one of those people. Not saying you have to do what he says, but he knows his shit and shares freely. @jackolee is a fairly new poster, but his nutrition knowledge is spot-on from everything Iâve seen.
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@OTHSteve thanks I learned about T-Nation because i started reading lots of articles on facebook that they posted and never knew about this forum thing until now.
@whang thank you as well for. I did read an article on Keto from T-Nation and that is what had me 2nd guessing what i was doing and started reaching out. SO you are right, i just dont know what one would do if carb sensitive. More advise the better because in the end i just want to look like the after pic i posted from 2 years ago 
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@RampantBadger i tagged you here so u can see my progress. Can you fill me in by what a 4 bro-split is?
@Christian_Thibaudeau i read your article on hard body training for women and also the keto diet. Which has me second guessing what i was told to be doing LOL⊠I have a old right knee injury, my squat form is horrible and im working with an at home gym. I have attached pictures. I also have a power tower. Any advise on any of this i would greatly appreciate
Bro-split is basically a standard bodybuilding training split, usually how young guys/âgym brosâ and professional bodybuilders train to bulk up and make all the individual muscle groups as pumped and developed as possible.
Youâve basically been given a generic template from 80s muscle mags
Makes sense as she is a body builder and i dont want that. I want to lose weight and tone. I dont need a jacked back and legs and arms. LOL
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Haha not suprising. Yeah check out the article I linked in the other thread. -Full body or upper/lower splits generally lean you out faster. Thereâs no need in your situation to hit back + arms etc from 5 different angles. Can lead to feeling pretty burntout also
Broadly speaking each day you just need to hit one barbell compound move hard for 3-5 work sets and then can follow it up with loads of light, fast paced metabolic work/complexes/giant sets to really get a sweat up. These are good examplesâŠ
This good overall plan also if want âgentleâ approachâŠ
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@TrainForPain my progress results that i said i would post. Mainly my upper body has shown some results, but my trouble areas i have enough to share to someone for dayyyyyyys 
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Sorry - just saw this.
You are absolutely making visual progress in only 3 weeks; I know it feels slow, but thatâs actually moving.
Iâm still not a fan of changing anything up when you are making progress, but if you are looking for diet advice - @jackolee absolutely knows his business.
The honest key is consistency, which basically comes from âcan you stick to this?â Youâve proven you can stick to what youâre doing, had quite a transformation before, and itâs still working, so I wouldnât break it just yet - but thatâs me.
I wouldnât be afraid of the workout stuff at all - do whatever weight training you like; you canât accidentally end up looking like a bodybuilder. You do want to build muscle (which comes from some combination of volume and progression) - "why?â you may ask. Well, muscle both looks good by itself and is metabolically active. What if you could walk around looking awesome, at a higher caloric intake, making your friends jealous at the pool without driving yourself into the ground with diet and cardio? Thatâs the value of muscle.
We all have âtrouble spots.â Mine is lower abdomen. It takes me weeks of dieting to lose this, and I have to get into the 1600 - 1800 calorie range for the last 2-3 weeks. Now, you definitely donât want to start at the lowest calorie intake you can manage (because then you have nowhere to go); I just say that to illustrate that sometimes itâs just a grind for awhile.
I do think itâs a good idea for you to be patient with your hormones, but I wouldnât panic about it; that seems to become a self-fulfilling prophecy for folks.
I 100% agree with @OTHSteve about the fat burner - youâre not in a place where it makes sense for you to take it, there are risks involved, and you need to maintain your health to be a mommy.
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Building mass and toning arenât easily mixed up. You are not going to get huge lifting weights. Think In broad brush strokes. Cardio for heart health and assisting in calorie deficit, diet for fat loss, and weight training to shape your body.
Incorporating good weight training alongside a well thought out diet will aid in your progress. You will continue to burn calories when recovering from workouts. A little extra protein will have a thermogenic effect on your metabolism as well. Adding flavors and spices like cinnamon and cauanne pepper will help boost metabolism as well.
Simple things like standing instead of sitting, going on a walk everyday, lowering stress levels and the such Will prime your body for progress. I canât emphasize enough the value of lowering stress levels. A healthy outlook each day will keep you motivated and strong.
Good luck with your journey⊠weâll then itâs not really luck, itâs hard work, discipline, and perseverance. You got this!
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I will 100% second this. Lower stress levels makes everything better, especially as a new parent.
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Hey Sam donât we all want to lose weight.
Iâm in for your log as well.
What really have helped me was getting an app and started to put every goddamn thing I ate into it.
It did two things:
1 I would now how many calories I had every day.
2 I would know how many was from protein.
Last year I bulked up, ending up eating about 3500 calories, then I stopped tracking.
January first I started to cut back, I thought I knew what to eat and how much.
A few days ago I started tracking again and boy was I of what I thought I ate.
So try to get an app and track everything, itâs a pain in the ass, but try it for say 2 month, youâll learn a lot.
Lots of advice on training is given, try to add a few walks every week walking about 15000 steps or more. Donât have to be fast or getting the heartbeat up. Just walk, go to the mall and walk around for 2 - 3 hours. Youâll be amazed.
Anyhow good luck with your journey.
And welcome to the log section a great place.
Ohh btw losing 2 pounds a week, thatâs awesome⊠so what youâre doing is working.
And you donât look that terrible, in fact youâre looking good.
EDIT: take the baby carriage for them long walks.
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Thanks for the kind words @OTHSteve. So because of that, I now have to disclose that Iâm no nutritionist. Lol.
@studhammer is correct. To start, @sam_brown0429, by any chance, were you diagnosed with gestational diabetes during your pregnancy?
Also, unsolicited advice, but I thought it would interest you to know that if you are currently breastfeeding your baby, studies have shown that going below 1500 calories a day will have an effect on the amount of milk you produce. So if I were you, I wouldnât go too hard on trying to lose a significant amount of weight in a short amount of time. Little by little over a longer duration would be better.
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