Carb cycling after keto plateau not working

(Bunny) #21

Some things that enhance ketogenic or non-ketogenic diet (or higher carb) when you hit the plateau stall point mark and that is Glutathione production (Milk Thistle/Silymarin/Bone Broth), foods high in Selenium (not a good idea to supplement too much) and most important Choline (eating liver and/or eggs) and some DHA/EPA from marine life in the diet along with a little bitter melon extract made me lose weight rapidly when the scale quit moving.

I like to look at waste circumference, height and muscle to adipose ratios in contrast to body weight to get an idea how long it will take to burn actual body fat!

If I notice loose skin I cut back on the protein intake or fast!

(Edith) #22

Maybe you can try eating carnivore and see if that helps break your stall. I’m a 53 year old female and removing all carbs helped me break my 18 month stall. It also gave me a flatter stomach.

(Chris Holmes) #23

I strength train 5-6 days per week. In fact, as I previously mentioned, even when I was in full ketosis, I was able to hit the weights hard, without losing any energy. I have slowed down a bit on the heavy weights and moved toward bodyweight/TRX because I have joint problems in both my shoulders, but my point is that strenght training is a huge part of my routine. You hit the nail on the head, I really don’t want to lose more weight, I just want to change body comp, but I don’t really know how to do that between training and diet. I am pretty sure I have the strength training part down pat, but I don’t know how I should adjust my macros - primarily the carbs and fat part. I have been consuming around 170g protein every day along with BCAAs, Creatine, and just started Animal Flex powder for joints, but beyond that not sure about carbs, fat, and total calories.

(Erin Macfarland ) #24

@cholmes28 body recomp can be achieved through changing macro ratios, and the modality of exercise- If you’re wanting to stay around the same weight but “lean out” I.e. build more lean mass and reduce body fat, my suggestion would be to perform fasted cardio in the morning, zone 2 or 3, at least 4 or 5 days a week, and 3 to 4 strength sessions a week, focusing on those compound full body exercises (burpees, TRX, things that are lower weight, higher rep) and maybe one shorter strength session lifting a bit heavier once a week. For macros, I’d go for things like chicken thighs, 80/20 ground beef, eggs, just don’t load up on added fats, and as many non starchy veggies and maybe some things like spaghetti squash, raspberries, full fat Greek yogurt if you can do dairy. This will give you a slightly higher carb intake than the traditional 20 g a day, but I think you will feel better in your workouts and more satiated than if you were adding a lot of fat. So a meal might be something like skin on chicken thighs, steamed broccoli with a little butter, some spaghetti squash, with some cinnamon and a little butter. Or whatever seasonings you like, and maybe a full fat Greek yogurt (there are good brands that have 6 g carbs or less for a cup.) really satisfying and you aren’t overloading on fat.

#25

That was a joke, right? Misuse of squat racks should be punishable by law.

(Chris Holmes) #26

@Emacfarland thanks for the info. Makes sense. So what would you suggest my macros be, and should my total calories be at, above or below my TDE? Unless my metabolism has slowed to meet the lower calorie intake from Keto, my TDE would be around 2300, and if I continue the high protein (170g/day), that would be 30% protein. Even if I keep the carbs at 50g/day, that would be 9%, which means fat would still need to be around 60%. This is really my whole issue is how to adjust the macros to gain muscle without gaining fat.

(Erin Macfarland ) #27

@cholmes28 I don’t count calories, and wouldn’t recommend it- it’s not useful and over complicates things…just eat to satiety, focusing on those types of foods that fit a macronutrient profile of higher protein, slightly increased carbs, and less added fat. You can’t force your body to not be hungry, so trying to restrict energy will back fire eventually. As you experiment with changing things up you’ll find what works for you as far as supporting your energy levels, and satiety as well. Longevity is important so finding a way of sustaining LCHF long term is a big factor in making adjustments.

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #28

I do Trap Pulls and OHP in the squat rack on my non-squat days. Unless someone is gonna actually do squats, it’s free game. Just don’t do curls… that just makes no sense.

#29