Exercise and calories

#1

I have been stuck at the same weight for the last few weeks 171.4, from 180, 8 weeks ago, bf went down .5%. 33 to 27.5 Overall
I have been exercising every other day, 20 min of rowing or cardio (sprints) and then 1/2 he weights. Heavy and compound movements.
IF everyday, 16-18 hrs.
My calories are in the 1400 range. Less than 20g carbs, 20% protein and remainder days.
I’m stuffed at 1400 over 2 meals.
Should I add protein?
Do I eat more even if I’m not hungry?
I should be eating 1400 without working out, but can’t stuff any more in after working out.
I m assuming my body is getting used to things.

(Karen) #2

Looks good all 'round. Patience maybe. How did you determine 1400 calories?

K

#3

Looking at a medium deficit for weight loss.

(Karen) #4

Most people feel deficit eating will backfire in the long run. , but you are full, so not sure what the answer is. Increase the caloric density of your food choices. Add a bit of butter and see what happens.

K

(Joe) #5

How long have you been keto? I went from 190 to 180 first 3-4 weeks hung out around therre only losing a 1-3lbs over three weeks. then I started dropping faster again. Dropped 6 pounds in past 2-3 week. All The while my body fat keeps creeping down and lean mass is ticking up so there’s a recomposition effect there. One thing I think helped was mixing up the fasting. Only same fasting I do every week is 48 hours Monday and Tuesday following my weekly super slow weight session. Then its kinda how it suits me mixing not fasting, 16-8, 24 hour wed-fri. I typically feast the weekends. I noticed prior to larger bf% and weight drop I see a brief tiny drop in lean mass which is then made up for easily. I feel if my body knows 16-8 is coming everyday it just doesn’t do what I want it to do.

#6

Thanks for the input. I never had the big drop its been very slow, I started in the beginning of Feb.
I think my body is getting used to my fasting, it’s the same time every day and basically the same calories.
I just tested my glucose and ketones at 7:30 pm.
I fasted until noon. -18 hrs did yoga this morning, have eaten only 8 carbs for the day and my glucose is 92 and ketones are .2
I’ve been under 20 carbs the last week.
I’ll mix up the fasting and see if that helps.

(You've tried everything else; why not try bacon?) #7

When I was early in keto, I remember being incensed that in the course of one day I dropped 20 pounds, after a couple of weeks at the same weight. I don’t think it was entirely my scale messing with my head, because apparently these whooshes of weight loss are a real thing. On the other hand, I can make my weight vary quite considerably just by stepping on and off the scale seveal times in succession—and especially by how I stand on the scale each time.

What I have found lately is that although my weight seems to have stabilized in the neighborhood of 195 lbs (about 40 more than I’d really like), fat deposits in various locations on my body still appear to be shrinking. For example, my legs are all of a sudden starting to look shapely again, instead of like the thick stumps they’ve been for the past eight or nine years. Go figure!

(Pete A) #8

My 7 month experience is of whooshes, which I could expect every few days. And I’m talking like a sudden 1.5 weight loss on the scale, never more (not counting the first two months). If you look at your previous month instead of weigh in to weigh in, it tells the larger story.

Why eat if you’re not hungry? You don’t need to. You could consider zig zagging your calories a bit and see how you feel, and then assess your scale progress.