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Did an interesting experiment with some coworkers. One guy was all about keto. One was all about macros. One suggested it didn't matter what you eat if you were at a calorie deficit.

All three used the same nutrition tracker and limited themselves to 1800 calories a day.

Keto guy lost rougly 7.5% of his body weight over 3 months.

Macro guy lost roughly 7% of his body weight.

2 whoppers with cheese every day guy lost 8% of his body weight.
Diets are like resistance training routines. There are a million+ ways to get results. Trick is finding one that works well and can be maintained for life. Keto works for weight loss but I could never maintain it for any extended length of time. It makes me feel very deprived and generally like crap. Calories do matter.
 
You need to adopt methods of losing weight that are sustainable and healthy. Exercise and a clean, healthy diet is the path which basically equates to a lifestyle change.
 
These are my results from today's test.


45lb Dumbbell hammer curls

Left 5 reps. Right 8 reps


45lb Dumbbell standing press

Left 10 reps Right 15 reps

45lb Dumbbell row

Left 20 reps Right 22 reps


These are the original 45lb dumbbell results from Aug 17th.

45lb Dumbbell hammer curls:
Left 6 reps Right 8 reps

45lb Dumbell standing press:
Left 14 reps Right 17 reps

45lb Dumbbell row:
Left 23 reps Right 27

I started lifting at the gym around the second week of August. Since then I have definitely lost strength. I can only assume I was doing too much and didn't allow enough recovery time between workouts. Now that I am at a strength deficit, I will have to work hard just to get back to where I was prior to starting the resistance training. To be honest that is depressing. :(
 
Now that I am at a strength deficit, I will have to work hard just to get back to where I was prior to starting the resistance training. To be honest that is depressing.
Losing weight can have that effect. When I was in my early twenties (looooooooong ago) I made a bet with my sister and mother about who could lose a set amount of weight the fastest - I had to lose more than them because I was heavier. Anyway, being a competitive person, I pretty much started fasting. This was during hunting season. Boy, was I surprised when I nearly passed out dragging my buck a couple of hundred yards up a mild incline to a skid road. My hunting buddy and his wife were afraid I was having a heart attack. I was in pretty good shape when the contest started, just overweight. It didn't take me long to recover once I won the contest and started eating again. :p
 
Never done keto, getting by pretty fair. One thing I see brought up rarely is zero endurance/ performance athletes do keto.
I would think they wouldn't because most of them are in shape and burning the calories. Calorie dense foods would probably be a good thing because who wants to eat 5000 calories of Keto bread.
 
Losing weight and building muscle at the same time is hard because to build tissue, you need a calorie surplus. Personally, I would focus on losing weight with diet and using strength training to maintain some density and prevent a decrease in metabolism. Otherwise, you get skinny-fat. Once I got to my target weight, I would lift and eat to accommodate muscle gain.

This is where measurements will keep you sane. Over the last 9 months, I've lost 40 pounds doing as described above. Once I got down 40, I started to lift and came up 12. I was disappointed at the numbers, but my clothes were getting even looser. So I measured my neck, chest, waist, hips, and thighs. It's okay to gain weight if your waist measurements decrease. That supports the hope you are gaining muscle weight rather than fat.
 
I would think they wouldn't because most of them are in shape and burning the calories. Calorie dense foods would probably be a good thing because who wants to eat 5000 calories of Keto bread.
That Franz Keto bread is awful. I do eat a lot of low net carb tortillas. Some are decent, some not so much.
 
Losing weight and building muscle at the same time is hard because to build tissue, you need a calorie surplus. Personally, I would focus on losing weight with diet and using strength training to maintain some density and prevent a decrease in metabolism. Otherwise, you get skinny-fat. Once I got to my target weight, I would lift and eat to accommodate muscle gain.

This is where measurements will keep you sane. Over the last 9 months, I've lost 40 pounds doing as described above. Once I got down 40, I started to lift and came up 12. I was disappointed at the numbers, but my clothes were getting even looser. So I measured my neck, chest, waist, hips, and thighs. It's okay to gain weight if your waist measurements decrease. That supports the hope you are gaining muscle weight rather than fat.
I measure my groin. The lack of gains is always disappointing.


:D
 
You need to adopt methods of losing weight that are sustainable and healthy. Exercise and a clean, healthy diet is the path which basically equates to a lifestyle change.
^ Nailed it. Yes, there is an art and science to diet and workouts. Not only is there nothing wrong with exploring those things, it can help.

However, the most important thing is to just do it:

  • Absolutely no excuses, workout on schedule. Continue to make gains and progress on that.
  • A clean, healthy, balanced diet with whole foods is essential.
  • The correct amount of toxins (e.g., booze, tobacco, etc.) and processed, chemical laden, garbage being sold as food is zero.
  • Forget the fad diets; few work in the long run and some aren't healthy at all.
  • One's mental health, relationships, and spiritual life (however one defines that) has to be at least as healthy as the aforementioned.
Bad habits can be kicked and good habits can become the new routine. And the journey can be awesome. As St. Augustine put it "We make ourselves a ladder out of our vices if we trample the vices themselves underfoot." :)
 
Losing weight and building muscle at the same time is hard because to build tissue, you need a calorie surplus. Personally, I would focus on losing weight with diet and using strength training to maintain some density and prevent a decrease in metabolism. Otherwise, you get skinny-fat. Once I got to my target weight, I would lift and eat to accommodate muscle gain.

This is where measurements will keep you sane. Over the last 9 months, I've lost 40 pounds doing as described above. Once I got down 40, I started to lift and came up 12. I was disappointed at the numbers, but my clothes were getting even looser. So I measured my neck, chest, waist, hips, and thighs. It's okay to gain weight if your waist measurements decrease. That supports the hope you are gaining muscle weight rather than fat.
Good to see you back.
 
Intermittent fasting, managing inflammation, managing uric acid levels, optimize sleep.

You do have to change the routine up to force the body to adapt, that is the way the system works.
 
I would think they wouldn't because most of them are in shape and burning the calories. Calorie dense foods would probably be a good thing because who wants to eat 5000 calories of Keto bread.
And to do more than look good in the mirror your body needs carbohydrates to perform.
 
And to do more than look good in the mirror your body needs carbohydrates to perform.
I used to think the same thing. I ask what property of a carbohydrate makes it more effective for performance? I started testing my blood glucose and found protein also spikes blood sugar, just not as quickly and it takes longer to come back down. You'd think the body wouldn't care about glucose as long as it's glucose.
 
I used to think the same thing. I ask what property of a carbohydrate makes it more effective for performance? I started testing my blood glucose and found protein also spikes blood sugar, just not as quickly and it takes longer to come back down. You'd think the body wouldn't care about glucose as long as it's glucose.
I'm no athlete and have never tested my blood for glucose, I'm just conveying what athletes do, which is to carb-load for endurance and consume carbs daily, in conjunction with everything else.
 
I used to think the same thing. I ask what property of a carbohydrate makes it more effective for performance? I started testing my blood glucose and found protein also spikes blood sugar, just not as quickly and it takes longer to come back down. You'd think the body wouldn't care about glucose as long as it's glucose.
Your body needs complex carbohydrates and plenty of them when you push the limits of your endurance. Everyone from marathon runners to Navy SEAL candidates in BUD/S load up for the excruciating energy expenditures they endure.
 
Intermittent fasting, managing inflammation, managing uric acid levels, optimize sleep.

You do have to change the routine up to force the body to adapt, that is the way the system works.
"You do have to change the routine up to force the body to adapt, that is the way the system works."

I was doing this with my weightlifting. It is a big part of why I chose to do so many different exercises and in different orders each day. Based on how sore I was, I don't think my body was adapting much at all.

Since I was doing all my sets to failure, I believe it was just too much damage with too little recovery. Think about it like a pair of pants that you wear holes in and break stitches on. You take it to the seamstress for repair and reinforcement. She says it will take a week. A few days later you show up and take the pants back that she has only partially repaired and hasn't reinforced at all. You wear them out some more and rinse and repeat. The pants continue to degrade and get weaker.

I don't think I was giving my body enough time to repair and reinforce my muscles. That means I need to ease up on the rate of damage, increase the rate of recovery or a little of both. I am going to try a little of both and give it another couple of months.
 
After sleeping on it, I've decided to keep doing the same simple extreme routine that I have been doing for another couple of months (until Jan). I think my lack of patience may be getting in the way of what is just a slow process as a low responder. If I get even weaker by the end of year, I will have a better idea that it's not a lack of patience that is holding up my progress. Here's 🍺 to another couple of months of everyday muscle soreness.

View: https://youtu.be/UMIR7IT-6dM?feature=shared



View: https://youtu.be/qUxQxlEcHoY?feature=shared
 
Burning calories is burning calories, it takes a certain amount to move a certain distance, that won't change unless you go from walking to riding a bike or something.
 

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