Building Muscle While Losing Fat

(Greg Borchert) #1

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Since January when I switched to a well designed ketogenic diet from my former Paleo/Primal lifestyle, I have lost 8% bodyfat, going from 20% to 12%. Most significant to me is that I have also consistently added muscle mass and gained strength while losing fat and weight.

I’m working out more than before but it’s paying off. I do need more protein than some on this lifestyle. My formula is .7 grams of protein per pound of lean body mass. That’s about 25% of calories. I check my blood ketone levels daily, and have never been out of ketosis. Carbs have no appeal to me so that part is easy.

It’s an amazing lifestyle! I honestly can’t believe how good I feel. I wish I had gone this route decades ago.

#2

Where did you get that data from?

(Troy) #3

Great info

Has your protein formula ( .7g ) been consistent throughout?
It appears that’s the case
It’s working :smile:

I wanted to see if you did any other adj. w your protein intake
Up or down

Great job btw!:grin:

(Ron) #4

Looks like it is from here.

#5

I just realized OP is 67 years old,that is fantastic progress for his age! Greg,are you on testosterone replacement therapy? Did doctor prescribe to you growth hormone? ARE YOU VAMPIRE!? :vampire:

(Greg Borchert) #6

Yes. My protein has been very consistent. .7 grams of protein per pound of lean body mass is I think a good place to start. I have read .7 to .8 from different experts. For me protein is not the enemy. I’m in continuous low level ketosis, almost always between 1 and 1.5 mmol/L. We need protein to build muscle mass.
You have probably read this, but a way to think of macros is that protein is a Level, carbs are a Limit, and fat is a Lever. Set your protein level as required nutrition, limit carbs and eat good fats to satiety.

(Greg Borchert) #7

Actually my testosterone levels are if anything borderline too high. I don’t take any medications at all, though I am definitely into supplements and have been for decades. I know that is a red flag for some people, but that negativity is just ridiculous to me.
There are things that our bodies need. We just don’t get it all from foods, even whole foods. But, my approach is that I don’t take anything that’s combined with anything else. That means identifying specific needed nutrients and ensuring that I get them one way or another.
When I weighed 315 and started my quest for health in 1998, one element of it became a daily VitaMix smoothie. For me that was never about fruit and sweetness, but about low carbs, protein and micronutrients. So protein powder, greens of various sorts, sometimes other vegetables like half a raw beet or a raw garlic clove, raw sprouts, a few berries, maybe some added vegetable fiber, plus selected and varied specific supplements into the VitaMix. My kids called it Mug-o-Sludge and couldn’t believe I actually drank it.
So, I have been doing this for twenty years. It has worked for me.