Planning to try a new approach. I lost 95lbs from 255lbs to 160lbs on Keto and Fasting.
I didn’t feel good losing so much overall mass including lean mass. I’ve since been building up my muscle mass, but I can’t seem to do it without putting on fat too.
I’m at 5’10", 180lbs, 22% body fat now and the plan is to get to the lower teens by gaining 10lbs lean mass and losing 15lbs of fat. Timeline is sometime this year.
The approach is to increase protein (up to 240g) but keep carbs under 20g and reduce fat to 85g (or less) and fast Wednesday-Friday with a protein only shake to not lose lean mass. I’m also OMAD so I need to get all 240g of protein in one meal.
I weight lift every weekday for 30mins followed by 30mins sauna. I use a time under tension approach and plan to move to a push - pull alternating lifting pattern.
This is not really usual keto even though it’s <20g carbs. Protein is 1.7g / lb of lean mass so that’s very high and fat is intentionally low to promote the use of my endogenous fat. I’m fat adapted and I’ve fasted for three weeks continuously, and gotten as low as 33 blood glucose and as high as 9.3 blood ketones.
It’s also not really usual fasting since I’m planning on a protein shake to get over 200g of protein even on fast days. I plan to keep the shake vegan (pea protein powder + Leucine + Carnitine + Creatine)
With high protein, low fat comes a loss of satiety and it takes a lot of self control to limit my fat intake after being keto for years. I find that OMAD helps. I used to deal with carb cravings… those are far behind me but now I have fat cravings.