Introduction Any advice is appreciated

Big0PCaddicT wrote: I had an idea don't know if it's good or not. Has anyone incorporated I.F. into a keto diet? Being on 2000cal diet I don't think this will be a hard thing to implement?

Yip.

It's common practice.
My advice, wait for a plateu before changing anything. Your current reigme is working, so when it's not you have a tool (intermittent fasting) to get it back on track again.

Weight loss is like an Ogre, which is like an onion... It has layers. First diet, then training, then cardio, more cardio, back to diet, fat burners, more cardio....

See what I'm getting at?

Thanks will keep that in mind. Thanks guys. Soon I'll look decent can't wait. Mirrors beware

Mason Might wrote: It's common practice.
My advice, wait for a plateu before changing anything. Your current reigme is working, so when it's not you have a tool (intermittent fasting) to get it back on track again.

Weight loss is like an Ogre, which is like an onion... It has layers. First diet, then training, then cardio, more cardio, back to diet, fat burners, more cardio....

See what I'm getting at?

Made my day! :lol:
Donkey: "Are we there yet? Are we there yet? Are we there yet?"
Donkey: "That's a NICE boulder!
:lol:

The wait sucks that's all we all want results faster

Pyroclasm wrote:

Mason Might wrote: It's common practice.
My advice, wait for a plateu before changing anything. Your current reigme is working, so when it's not you have a tool (intermittent fasting) to get it back on track again.

Weight loss is like an Ogre, which is like an onion... It has layers. First diet, then training, then cardio, more cardio, back to diet, fat burners, more cardio....

See what I'm getting at?

Made my day! :lol:
Donkey: "Are we there yet? Are we there yet? Are we there yet?"
Donkey: "That's a NICE boulder!
:lol:

And then I ate some Rotten berries, man I had some strong gas leaking out my ass that day! :lol:

Weigh in this morning only 107.8kg

Today I tested the keto pancakes and good news 4 pancakes don't throw me out of keto.

Video for recipe and they taste awesome

So another week has passed of keeping to the diet 100%. And last week weight loss was basically 1.2kg and this week 0.8kg. This is really de motivating as my gym is going well and no real change in my diet. Why is the fat loss slowing? 2kgs a week I was fine with half of that is not good enough for the effort I'm putting in

Anyone know what I can do to get back up to 2kg loss a week? Calories are still between 1950 and 2050 a day

Big0PCaddicT wrote: So another week has passed of keeping to the diet 100%. And last week weight loss was basically 1.2kg and this week 0.8kg. This is really de motivating as my gym is going well and no real change in my diet. Why is the fat loss slowing? 2kgs a week I was fine with half of that is not good enough for the effort I'm putting in

Anyone know what I can do to get back up to 2kg loss a week? Calories are still between 1950 and 2050 a day

One of the more informed guys can correct me, but basically weight loss is exponential. The more weight you lose, the slower you start losing weight.

Now I dont think it is this simple, but basically:

Your body is adapting bud... Depending on your goals, and current composition I would look at a cheat meal

You aren't using fatburners, yeah?

Forget your weight.. weight is an impossible marker to use by itself.. what is the caliper saying in the exact same places? What is your cm showing in places the matter, eg: your mid section. .

I was using the weight as a reference. But my lady and gym partner can see weekly changes. No fat burners yet.

Measurements
Waist: 94.4cm
Hips: 102.2cm
Midsection: 97.4cm


Seems like it's going down. I will take photos tomorrow and load it up

My goal is a more leaner physique. I'd say 10-8% if and try to maintain that year round. Basically a flat midsection. And some vascularity

Would be happy with this

Big0PCaddicT wrote: I was using the weight as a reference. But my lady and gym partner can see weekly changes. No fat burners yet.

Measurements
Waist: 94.4cm
Hips: 102.2cm
Midsection: 97.4cm


Seems like it's going down. I will take photos tomorrow and load it up

Then stop stressing ...

Big0PCaddicT wrote: So another week has passed of keeping to the diet 100%. And last week weight loss was basically 1.2kg and this week 0.8kg. This is really de motivating as my gym is going well and no real change in my diet. Why is the fat loss slowing? 2kgs a week I was fine with half of that is not good enough for the effort I'm putting in

Anyone know what I can do to get back up to 2kg loss a week? Calories are still between 1950 and 2050 a day

Rome was not build in a day and its not easy. But that is still progress.
To my mind it's solid sustainable progress.

Maybe post an over view update:
Start weight
Start BF%
Training routing
and current stats

P.S. this is a looong thread. give us a quick summary refresh.

Starting weight: 119kg
Date: 24 Jan 2015
Body fat: 35%
Hips: 116cm
Waist: 104.5cm
Midsection: 122cm

Current weight: 107kg
Date: 13 March 2015
Body fat: 20% (about)
Hips: 102.2cm
Waist: 94.4cm
Midsection: 97.4cm


Training routine:
5 day split(not always in the same order)
Chest(4-6 exercises, sets 3-5, reps 20-30, medium to heavy weights, rest time 30s to 60s)
Back(4-6 exercises, sets 3-5, reps 20-30, medium to heavy weights, rest time 30s to 60s)
Legs(4-6 exercises, sets 3-5, reps 20-30, medium to heavy weights, rest time 30s to 60s)
Shoulders(6 exercises, sets 3-5, reps 20-30, medium to heavy weights, rest time 30s to 60s)
Arms(4-6 exercises, sets 3-5, reps 20-30, medium to heavy weights, rest time 30s to 60s)

A lot of the the training is super and hyper sets, one or 2 drop sets. Abs done 2 to 3 times a week. I don't always get time for cardio basically the weight training intensity and pace is so fast I get out of breath

If I do cardio it 20min slow pace cardio

Think will do a cheat meal like suggested. I'll have a braai. Cheat meal will be a rump steak 250g, some salad and a piece of garlic bread( on the 14th feb I had a cheat day and it through my progress back 1 week)

Not exactly how a cheat meal should look bud...

Should compromise of mainly carbs.

Comprise...

Touchscreen and autocorrect :pinch:

Ha ha spellchecker can cause problems. Ok cool so you say can add in carbs. Will have some potatoes as well. Can you give me example of a meal?

I find its very personal bud... I believe in cheat meals but I know that it is less than beneficial for others.
The point is to reset hormones and boost progress.

Limit fats and replace those calories with carbs... Having High GI is not an issue. So just plan it properly and make it work for you.

Cheat meal.. chocolate or ice cream, or what ever it is you love to cheat with.. it's very important..

Jeez, oke - well done! 1.7kgs/week.
Very respectful of your effort and persistence.

Here's a thought - up your cardio!
Your workouts are "weighted" towards resistance training.
But your cardio is a little light - try balance the 2 out.

Make sure to get it in every second day - Make it "THE" workout priority for that day.
Up the cardio intensity on that day, same duration, just add a sprint, recover & sprint, rinse & repeat.

Read up on the benefits of HIIT or Tababta.

Also, the cardio will make you fitter and better able to pound the resistance training and recover between sets.

Again, well done!