Not understanding

#1

Hello,

I am trying to lose approximately 20 pounds and have seriously considered the Keto Diet. Where I have become extremely frustrated is different sites claiming different things.

My goal is to lose 15-20 pounds, but I want to be able to get “shredded” and not just lose weight to have a flat stomach and skinny arms.

From what I understand, I cannot build muscle without being at a calorie surplus, but on the other hand, I can lose weight unless I am in a calorie deficit.

Current 5’9, 203 pounds, approx 25% bodyfat. Office job, but try to workout 3-4 times a week. Usually by means of lifting at work, cardio at night. Mix in some basketball.

HELP

Thank you in advance.

(Rebecca) #2

Keto has many benefits with weight loss being one of them. My personal experience, I’ve had no problem gaining muscle while losing fat and I do not eat at a surplus.

Muscle is built in the gym and the fat is lost in the kitchen. If you’re putting in the work to build those muscles, then let keto do it’s thing and the fat will start burning. Keep in mind that depending on how “broken” your metabolism is, it may take more time to see results. This is not a quick fix way of eating. This is a lifestyle and as you join in, you’ll notice all of the the incredible benefits.

I am a 35 yo female, mother of two (2 and 4 year old) and I am currently at 19% body fat and lift lots of heavy Shit. I’m leaner than I have ever been with very little extra effort but I work my tail off in the gym and I don’t eat carbs. For me, it’s been pretty easy. Give it a try, give it a solid 3-6 months to see results and if it’s not for you then try something else. What do you have to lose?

Good luck!!:four_leaf_clover:

(Stacy Blanchard) #3

There are several good podcasts that are more Keto/athletic focused. Here are two:
“Ketovangelist” and “Fat-Burning Man”
Also YouTube Benjamin Bikman he does a great job explaining metabolism depending on Keto vs standard diet and building muscle.

(Ethan) #4

Good news! You understand wrong! They tell you that you cannot be catabolic and anabolic at the same time; this is partially true if you are a sugar burner. That is, as a sugar burner, you are anabolic when insulin is high (day) and catabolic when it is low (night). Interestingly, this paradigm doesn’t seem to hold up for fat burners. With lower insulin all the time, you are able to draw down your fat stores and efficiently use the fat. You can still gain lean mass, too! As evidence, I am about 210 pounds now and 5’11”. I have been 210 pounds since December. Since December, I have gone down 2 inches in pants size and over half a shirt size. There are clothes that I am wearing now that were too tight in March—at the same weight. Thus, I lost fat and gained lean mass equal to it. Maybe this is because of my fasting routine, but I think it’s also from keto. They complement each other.

(Hoteski) #5

Look up thinner leaner stronger … Weight training consists of heavy weights, 6-8 reps max. So the weight needs to be so high you struggle to complete 6-8 reps. Free weights ideally rather than machines and hit cardio … Have protein 15 min before weight training and allow 3-5 days rest between working said Michelle groups to give your muscles enough time to heal and grow . Protein straight after weights training. I’d use cup of protein shake Los in carb high in protein drink half before and half after . Pop some olive oil in the protein shake and drink it with unsweetened almond milk. Should do the trick.
Stick to compound excersize… That’s pretty much the main bulk of the book.
Also do weights first then cardio so your at your strongest… only a mild warm up first .

(Adam Kirby) #6

The calorie surplus thing is bro science. You build muscle by doing resistance training that breaks down your muscles, then eating enough protein to rebuild them.

(Justin Jordan) #7

It’s not quite bro science.

If you’re trying to put on, say, twenty pounds of muscle and you’re not overweight, you’re going to need a calorie surplus.

But you absolutely can put on muscle while losing fat, although that’s WAY easier if you’ve never lifted before.

(You've tried everything else; why not try bacon?) #8

If you want to increase your muscle size, you will want to eat at the higher end of the recommended protein range, so that you have the building blocks for the additional muscle. But the key to keto is keeping carbohydrate as low as possible, so that you can burn off your excess fat store. You do that by replacing the carbohydrate you’re not eating with fat. Eating fat until you are satiated—which means “no longer hungry,” not “full to bursting”—lets your body tell you when you’ve given it enough energy; you don’t need to count calories. Your appetite will signal what you need, whether it’s a lot or a little that day. When you have stored fat to lose, you don’t need to eat as much; once it’s gone, your appetite will tell you to eat more—all without your having to count a single calorie.