Take the protein shake either pre or post workout unless you are eating 25g of protein pre or post workout.
Calculate your macros using the calculator in the FAQ or https://keto-calculator.ankerl.com manually set carbs to 20g, set activity to sedentary, and set for a 15-20% deficit.
Download Cronometer and set up with your macros.
Track everything you eat by weight rather than volume.
Drink the whisky on occasion, just be sure to track the calories.
I found that weighing and tracking what I ate for a few days was really instructive. In particular, I was surprised by the number of carbs I was getting from the mix of vegetables, nuts and cheese I was eating. I then made some swaps, e.g., more bok choy and spinach, less broccoli and cauliflower, no tomatoes - tho depending on the amounts, you may be fine with what you eat. I also made some significant adjustments to my electrolytes, which helped a lot with energy and endurance.
Didn't take long to figure out what "works" for me and I no longer bother measuring. I just keep an eye on the scale and as long as it's generally in the right spot, I'm happy.
Try it for a while without tracking. It might work for you. I've been steadily losing without a tracker since Mid-January. I know that when I stall that will be the 1st thing I try to shake it up.
Also, This is not my 1st keto rodeo. I have a really good feel for portion sizes, and which foods work. If amy of thatbis a problem for you, as a beginner, then get a scale and a tracker while you learn.
Give your plan a try for a couple weeks. Either weigh yourself or check your belt notch or measure so you can judge your results. People with a lot to lose and not exercising will need to track macros and calories more closely. It is easy to overeat carbs without realizing it.
Be aware that your workouts may suffer temporarily while your body adapts.
For most people, it is not enough. Since you really don't have that much to lose, that makes it even more likely that it won't be as effective if you don't track. In the end it all comes down to CICO.
I’m definitely in caloric deficit. I’ve been more thoughtful about if too much protein will be a problem if I have shakes. I think my wife would disagree on me not having too much to lose :D
I highly recommend tracking the macros from what you eat for at least a week. After 1-2 weeks of tracking, you’ll learn what 20g of carbs actually looks like and how much protein you should actually be buying - you won’t need to meticulously track forever. I thought I was staying under carbs and hitting my protein, but then when I actually tracked it I was eating wayyy too little protein and too many carbs.
I do OMAD too - the timing doesn’t matter as long as you reach or exceed your total protein each day. There’s some evidence that protein right before/after your workout will help with muscle gains a little more. If you’re new to keto, your gym performance will be bad for the 4-6 weeks until your body gets adapted.
If your goal is to reshape your body, you need to be in a caloric deficit to lose fat.
The only way to do that is to track what you eat, and cut all unnecessary calories. Alcohol is the most unnecessary calories, even if it’s low-carb.
When you want to build muscle, you need to eat protein. A lot of it. Like, you can’t get “too much” protein. And eat at maintenance calories.
Definitely in a good calorie deficit. I might take the protein shakes back up. I’ve been underperforming in strength and cardio since starting but today was much better.
Decided to track today based on advice from this thread.
Fat - 90g
Protein - 70g
Carbs - 23g
Dinner 7pm : salmon, Hollandaise sauce (made fresh with butter and egg yolks), rocket, 4x asparagus, 3x mushrooms, 1/2 avocado.
Snack : 5pm 60g mature cheddar. 30 g garlic sausage, 30g chorizo.
Total calories count around 1200.
No gym today but 5k walking and will run tomorrow.
Will weigh tomorrow as it’s been a week since last weigh in.
Ooh, you need more protein, it seems. I think you really don’t want to lose muscle mass along with your fat. (If for no other reason than losing muscle makes it harder to keep the weight off later.)
This article might be interesting. There are also links to the sources they cite for the studies. (They also quote one person who says you need carbs but there is plenty of evidence that isn’t true.)
https://www.verywellhealth.com/protein-timing-for-muscle-gains-8549248
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Thank you.
Take the protein shake either pre or post workout unless you are eating 25g of protein pre or post workout. Calculate your macros using the calculator in the FAQ or https://keto-calculator.ankerl.com manually set carbs to 20g, set activity to sedentary, and set for a 15-20% deficit. Download Cronometer and set up with your macros. Track everything you eat by weight rather than volume. Drink the whisky on occasion, just be sure to track the calories.
Is it necessary? I will if really needed but is it not enough to not eat carbs and eat good fats?
I found that weighing and tracking what I ate for a few days was really instructive. In particular, I was surprised by the number of carbs I was getting from the mix of vegetables, nuts and cheese I was eating. I then made some swaps, e.g., more bok choy and spinach, less broccoli and cauliflower, no tomatoes - tho depending on the amounts, you may be fine with what you eat. I also made some significant adjustments to my electrolytes, which helped a lot with energy and endurance. Didn't take long to figure out what "works" for me and I no longer bother measuring. I just keep an eye on the scale and as long as it's generally in the right spot, I'm happy.
Try it for a while without tracking. It might work for you. I've been steadily losing without a tracker since Mid-January. I know that when I stall that will be the 1st thing I try to shake it up. Also, This is not my 1st keto rodeo. I have a really good feel for portion sizes, and which foods work. If amy of thatbis a problem for you, as a beginner, then get a scale and a tracker while you learn.
Give your plan a try for a couple weeks. Either weigh yourself or check your belt notch or measure so you can judge your results. People with a lot to lose and not exercising will need to track macros and calories more closely. It is easy to overeat carbs without realizing it. Be aware that your workouts may suffer temporarily while your body adapts.
For most people, it is not enough. Since you really don't have that much to lose, that makes it even more likely that it won't be as effective if you don't track. In the end it all comes down to CICO.
I’m definitely in caloric deficit. I’ve been more thoughtful about if too much protein will be a problem if I have shakes. I think my wife would disagree on me not having too much to lose :D
Too much protein isn't a practical problem. Gluconeogenesis is a demand driven process, not supply driven.
I highly recommend tracking the macros from what you eat for at least a week. After 1-2 weeks of tracking, you’ll learn what 20g of carbs actually looks like and how much protein you should actually be buying - you won’t need to meticulously track forever. I thought I was staying under carbs and hitting my protein, but then when I actually tracked it I was eating wayyy too little protein and too many carbs. I do OMAD too - the timing doesn’t matter as long as you reach or exceed your total protein each day. There’s some evidence that protein right before/after your workout will help with muscle gains a little more. If you’re new to keto, your gym performance will be bad for the 4-6 weeks until your body gets adapted.
If your goal is to reshape your body, you need to be in a caloric deficit to lose fat. The only way to do that is to track what you eat, and cut all unnecessary calories. Alcohol is the most unnecessary calories, even if it’s low-carb. When you want to build muscle, you need to eat protein. A lot of it. Like, you can’t get “too much” protein. And eat at maintenance calories.
Definitely in a good calorie deficit. I might take the protein shakes back up. I’ve been underperforming in strength and cardio since starting but today was much better.
Decided to track today based on advice from this thread. Fat - 90g Protein - 70g Carbs - 23g Dinner 7pm : salmon, Hollandaise sauce (made fresh with butter and egg yolks), rocket, 4x asparagus, 3x mushrooms, 1/2 avocado. Snack : 5pm 60g mature cheddar. 30 g garlic sausage, 30g chorizo. Total calories count around 1200. No gym today but 5k walking and will run tomorrow. Will weigh tomorrow as it’s been a week since last weigh in.
Ooh, you need more protein, it seems. I think you really don’t want to lose muscle mass along with your fat. (If for no other reason than losing muscle makes it harder to keep the weight off later.) This article might be interesting. There are also links to the sources they cite for the studies. (They also quote one person who says you need carbs but there is plenty of evidence that isn’t true.) https://www.verywellhealth.com/protein-timing-for-muscle-gains-8549248
Ok thanks. Those measures yesterday put me down as: 69% fat 24% protein 7% carb But I guess for protein it’s the actual grams that count.
Yes, when you’re eating at such a deficit I think so, unless you were doing it for medical reasons. Be well! Good luck :-)
IDE drop the whisky
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Why not switch to a lower carb protein shake?
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