Hi everyone. The prodigal shaper fitter returns. I've been away for awhile studying and i'm back now, a couple of lbs heavier than when i left. I am much more focused now and much more determined to loss weight, get fitter and look better. I have been on the Ketogenic diet for a few weeks because i read that it is very good for weight and fat loss,especially if you want to gain muscle mass and not lose lean muscle. Eventhough i haven't seen a significant loss of weight reflected on the scales, i am losing inches as clothes are much more loose on me. I work out 5x aweek and work out is as follows:
Monday: Aerobic class in the morning for an hour
Powerpump class in evening (full body weight training for an hour with barbells and dumb bells)
Tue Steps class for 30mins, powerpump for 30 mins (in the same class)
Wed Zumba dance classes for an hour ( favorite)
Thurs: Salsa dance for an hour (vigorous dancing with weights towards the end)
Powerpump for an hour
Saturday: Powerpump for an hour
30 mins of power walking on treadmill at high incline
diet consists mainly of eating meat, egg and some cheese. In fact i am struggly with it as i am rarely hungry and i don't think i am eating enough calories. I can only stomach 2 eggs in the morning. Maybe 2 sausages or one sausage and a slice of bacon for lunch. Then 2 chicken thighs or a pock chop for dinner.
Can anyone give me some advice on this?
Thanks so much
Nubianspirit
Ketogenic diet
Moderators: Boss Man, cassiegose
Re: Ketogenic diet
You'd be better off with more Carbs and better off with more meals.
I don't think you can get good physical results mostly eating meat Eggs and Bacon 3 times a day.
Ketogenic type diets rely on little to no Carbs, which means your body would blitz the fat stores for energy sourcing.
Such a diet might be good for people preparing for bodybuilding contests, but when you lose the fat then what? You'll be adding more carbs or calories back in, so some of the shred may be lost, as the body considers it's new ketogenic caloric intake to be normal and the one after
that to potentially be a bit excessive, in which case your body would store some of the calories as Fat and possibly keep your Fat levels that way, unless it could adjust to you eating something more tenable, consier the intake more tenable and then start shredding a bit of the added Fat back off, coupled with exercise.
I posted thst regimen for someone just recently. It's one I've used before on here, but I feel it could work for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal + 1 rasher grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)
Option 2.
Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrot.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with Peas + mashed Potato.
Option 2.
Chicken and Mushroom with Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You should be aiming for around 2,500 calories initially, but could increase a bit at a later stage.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
I don't think you can get good physical results mostly eating meat Eggs and Bacon 3 times a day.
Ketogenic type diets rely on little to no Carbs, which means your body would blitz the fat stores for energy sourcing.
Such a diet might be good for people preparing for bodybuilding contests, but when you lose the fat then what? You'll be adding more carbs or calories back in, so some of the shred may be lost, as the body considers it's new ketogenic caloric intake to be normal and the one after
that to potentially be a bit excessive, in which case your body would store some of the calories as Fat and possibly keep your Fat levels that way, unless it could adjust to you eating something more tenable, consier the intake more tenable and then start shredding a bit of the added Fat back off, coupled with exercise.
I posted thst regimen for someone just recently. It's one I've used before on here, but I feel it could work for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal + 1 rasher grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)
Option 2.
Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrot.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with Peas + mashed Potato.
Option 2.
Chicken and Mushroom with Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You should be aiming for around 2,500 calories initially, but could increase a bit at a later stage.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
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Nubianspirit2
- STARTING OUT
- Posts: 25
- Joined: Thu Aug 28, 2008 9:58 am
Re: Ketogenic diet
Thank you Boss Man for your prompt reply. Looking at your own suggestions indicate that i am not eating enough and eating the wrong foods. Probably why i am not losing the weight and i'm sure the fat is increasing around middle. Since you didn't mention anything about exercise, i am assuming that regime is fine as it is and that i just need to focus on diet.
To be frank, i am quite relieved to know that i don't have to do a high protein diet anymore. If i saw another sausage, it would be too soon. Who would have thought that tears of joy could come to eyes at the thought of eating cereal. I think i will do the protein shakes and apple for breakfast for a while or do them both on alternate days.
Thank you again for your advice and guidance. I will keep you posted on the whole thing and how its working.
Nubianspirt
To be frank, i am quite relieved to know that i don't have to do a high protein diet anymore. If i saw another sausage, it would be too soon. Who would have thought that tears of joy could come to eyes at the thought of eating cereal. I think i will do the protein shakes and apple for breakfast for a while or do them both on alternate days.
Thank you again for your advice and guidance. I will keep you posted on the whole thing and how its working.
Nubianspirt
Re: Ketogenic diet
The main crux of your diet, was the sub par caloric intake, which the plan I gave you will address.
As for the choices you were making, they were not that bad. Sausages can lose fat better when grilled, because some of it can drain off, but they still have reasonable amount of Omega 3+6, as does Bacon and if you trim the pretty worthless rind of, ou cut the Fat content more.
There's much worse choices you could have made, one of which being no Breakfast
.
As for the exercise, I didn't really comment on that as I was mostly focusing on the diet, but scanning over the regime just now, I think you'll be fine. It's mostly Cardio but it's not excessive and it's not all several concurrent days and then a few concurrent off days, so you've split it up pretty well.
Hopefully this remodelling of your overall approach, will yield more forward momentum
.
As for the choices you were making, they were not that bad. Sausages can lose fat better when grilled, because some of it can drain off, but they still have reasonable amount of Omega 3+6, as does Bacon and if you trim the pretty worthless rind of, ou cut the Fat content more.
There's much worse choices you could have made, one of which being no Breakfast
.As for the exercise, I didn't really comment on that as I was mostly focusing on the diet, but scanning over the regime just now, I think you'll be fine. It's mostly Cardio but it's not excessive and it's not all several concurrent days and then a few concurrent off days, so you've split it up pretty well.
Hopefully this remodelling of your overall approach, will yield more forward momentum
.-
Nubianspirit2
- STARTING OUT
- Posts: 25
- Joined: Thu Aug 28, 2008 9:58 am
Re: Ketogenic diet
Thank you again Boss Man. Though i need to ask, do you think i need to increase weight training?
Re: Ketogenic diet
Not necessarily, though if you were getting a bit of continued progress but not much, you could put in a total body routine on the Saturday, to supplement the Power Pump and Salsa stuff you do.
Doing it on Saturday would mean not doing it the day before or after another weights session.
Doing it on Saturday would mean not doing it the day before or after another weights session.
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Nubianspirit2
- STARTING OUT
- Posts: 25
- Joined: Thu Aug 28, 2008 9:58 am
Re: Ketogenic diet
I do total body workout on Saturday. I do powerpump which is solely strenght training with no cardio. i use barbells to do squats, dead lifts, and shoulder and chest press. Dumb bells are used for back and arms. I do this 3 x weekly. I try to focus on both weight training and cardio. I just chose the cardio classes i enjoy and that really get heart rate up. I am getting fitter and stronger because i have managed to increase the weights i carry. So i am getting there slowly, but surely.