Diet HELP

Hey guys,

Hope you are all doing well?

Stats:
Age: 29
Height: 1.9
Weight: 102
BF: 16

I am an long time forum member, last time on the forum was 4 years ago. Oops lol.

I am struggling a lot with getting lean. I have dropped from 111kg to 102. But now I am going nowhere slowly.

Breakdown:

06:00: fasted cardio
07:00: pea protein shake, chicken breast + flaxseed oil (2 caps)
10:00 pea protein shake (34g protein, 5g carbs)
13:00 x2 chicken breast / pork fillet with quinoa + flaxseed oil (2 caps)
16:00 repeat + flaxseed oil (2 caps)
18:00 training with cardio afterwards (20min)
19:30 PW - x2 chicken breast / pork fillet with baked potato

Please note I am allergic too following: Whey, milk, gluten, dairy, soy.

Please help as I am stumped, I have tried Keto before & just felt like death all day.

Thnx!

Hey bud

Counting calories is the important part, you need to work out exactly how much you need and how much you consuming at the moment.

If we had raw food weights it would be a lot easier to help.

missiondh wrote: Please note I am allergic too following: Whey, milk, gluten, dairy, soy.

Please help as I am stumped, I have tried Keto before & just felt like death all day.

Thnx!

That is a kak one! :blink: :blink: The only way that could be worse is if you were allergic to bacon. Post your amounts like Fakey asked then we can help you. Regarding keto: how long did you try and hold out?

Hey guys, thnx for the replies. I will get back too you on the calories. I tried keto for 4 weeks. Dropped only 1kg. Then I tried carb cycling & didnt get any results. Then tried only getting carbs in BF, pre workout & post workout. Protein is around 300g a day...

Did you have carb-ups every week? If so what did they consist of and how many?

Yes I did. Consisted mainly of big T-bone steak with slap chips, then a bag of big corn bites etc. I spoke too a mate of mine last night (personal trainer) He suggests I increase my carb intake & stop taking in carbs after 16:00. I train at 18:00. PW is a shake then half hour later just protein & veg. I worked out my BMR & my TDEE. My understanding is too create a calorie deficit?

Correct with creating a calorie deficit, normally starting out with between 300-500 kcals per day depending on your activity.. do you weight train? if so how many days per week?

Your carb ups on Keto wasn't exactly carb ups according to your info. .. and your fat intake on your carb up day should be less than 80g and your protein intake this day should also be low. You can cheat but with 1 meal for the day I would say and the rest should be a mix of simple and complex carbs. If you dropped 1 kg in 4 weeks on keto then you def weren't in a deficit or you might of just done something wrong... even if you don't lose fat you will still lose water so your weight had to go down considerably

As Pyro and Fakey said get the figures up

Hi Liftmeister, yeah have been lifting a while. I train x5 a week, twice a day. Cardio in morning & weight training in the eve. Yeah the keto was confusing. Think I just cocked it up. Will add the amounts up quick. Thnx for the response.

missiondh wrote: Yes I did. Consisted mainly of big T-bone steak with slap chips, then a bag of big corn bites etc. I spoke too a mate of mine last night (personal trainer) He suggests I increase my carb intake & stop taking in carbs after 16:00. I train at 18:00. PW is a shake then half hour later just protein & veg. I worked out my BMR & my TDEE. My understanding is too create a calorie deficit?

What I see with Keto more and more is that people don't do well on cyclical keto (that's where you carb up once a week). The best results come from those who avoid carbs for longer durations and stay in ketosis longer. I think you should give that a try.

P.S Your personal trainer is not very knowleadgeable.

Pyroclasm wrote: What I see with Keto more and more is that people don't do well on cyclical keto (that's where you carb up once a week). The best results come from those who avoid carbs for longer durations and stay in ketosis longer. I think you should give that a try.

P.S Your personal trainer is either clueless or he only listens to the main stream media.

I also fail to see the point of a weekly carb reefed during a keto diet. All that will achieve is knock you out of keto for two days during which your body will store extra fat.

Cool thnx guys, yeah we argued for about an hour...almost lost my temper cause he is a smart ass. I dropped my carbs after 4 & only veggies with my protein PW. (half hour after shake) Seems too made a difference...

Yeah there are some PT's that know better than any science paper or journal because they have done this for 20 years they know what they are doing. If this PT did one day decide he wants to use the information age to his advantage and research a bit, he might find some great studies on why the eating after 4pm is perfectly good slash better as long as you are training hard.

This might be of some interest regarding carb cycling.

The carb cycling is only to boost thyroid hormone production, as extended periods of low carbs initially gives the body the notion of "starvation on hand" and decreases the T4 and T3 production in order to slow down general metabolism. But this will physiologically re-balance within 4-6 weeks in any way.

My feeling about that is as follows:
Yes, the thyroid will down regulate. If individual is from non-athletic population, the intermittend carb intakes boosts will render thyroid function still optimally. But the carbs must be fruit/veggies carbs.

If it is athletic population, adaption of metabolism will take place quite rapidly, according to the SAID Principle (Specific Adaptation to Imposed Demand). Low carb diet intake in this population is seen as anything in between 30-150gr of carbs/24h, depending on the individual's size and training type and intensity. I will aim for 1gr/kg/24h of carbs for these athletes.

Remember that ketogenic diets work best for endurance type of sports and even power sports, but is not the way to go with sports that need short-burst high intensity outputs...such as rugby for instance.

The body builders are different class, as my belief is in anyway that anyone who engages in more that 300mg testosterone or that equivalent in other AAS, should as a rule be on 20mcg of T3 as a standard. So, carb cycling in body builders does not really make sense, if the AAS use is more than 300mg per week, which in anyway will warrent extra T3 supplementation.

Thnx admin!