hey all, I started keto on Nov 1st with my already I.F. regiment. I do a 16/8 and keep t is keto with net carbs around 10-20g/day. My eating window is generally 12-8 but recently I have been pushing the window back later in the day. Might end up going OMAD since I am not hungry at all and drink water all day.
Story time! Im not a tiny guy, 340lbs but can also bench press my weight, army veteran and at 36 years old have been diagnosed with a plethora of back issues stemming from my military service. 3 years ago I was using and selling Isagenix and lost 50lbs in a year, i was active daily and gained a crap ton of muscle, then I got an office job where I sit on my butt for 12 hours a day (with commuting). Then that “extradermis” starting showing up…bad bad bad!!! I would keep it at bay or slow the progression by going to the gym over my lunch hour but then my gym started a remodel and I got complacent. I always did I.F. and used MRP shakes to supplement but they were loaded with sugar (26g/serving). Anyways…long story short I’m waiting to slide into keto state and will continue to surf the forums and chime in where I can help people.
Just another Noob!
Welcome!
36 is a good age to start.
Like you, I was big & strong…until I hit about 40. Then things started changing, including a drop in T, which was when EVERYTHING else started changing.
At 40 I was 300 and strong. By 50 I was morbidly obese and my muscle mass was 25% less… amazing how that happens.
Good luck on your journey.
Thanks for the kind words. Trying to keep my Macros away from the powerlifting state of mind and really into the healthy dad geeky nerdy entrepreneur state of mind. Im tracking with Carb Tracker app and set it up at 182/146/20 with a daily calorie of 2298. Lets hope I can make it through the next few months without breaking the start I have.
Honestly, focus on keeping your carbs low. I shoot for sub-20 grams net daily. The rest has more flex to it.
Getting into ketosis, then staying there long enough to become fat adapted are the natural progression into Intermittent Fasting and even Extended Fasting.
I track everything, but it isn’t necessary I suppose. I just like the paper trail for troubleshooting purposes. I can go back and slice up my data any way I want.
I probably average about:
1900-2100 kcals
15 grams Carbs
100-125 grams Proteins
160-220 grams Fat
But proteins and fats fluctuate up & down based on my activity and hunger. I eat this in 1 or 2 meals, 18:6 to omad. No snacking.
Hello and welcome. I would be cautious about starting IF so soon, that is unless(until) your body has already made the switch from carbs/sugar to fat for fuel. The mantra is eat when you are hungry and make it fat so that we can train our bodies to use it as the primary source of fuel. On the other hand, if you can go 16 hours without feeling great hunger, then you are way ahead of the game.
Also, you will find the overwhelming majority of people here count total carbs instead of net carbs. If you find the weight loss to be slow or stalled, consider switching to total.
I have been doing IF without the Keto kicker, so I just added that. I too count the total carbs as Net carbs as well. I dont subtract Fiber etc etc.