When is it time for a Fat Fast?

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(Allie) #21

I don’t track anymore but when I did my macros were 89g protein, 146g fat, 20g carbs - on non-lifting days I dropped protein down to around 65 - 70g

(Allison) #22

Ok. Thanks for sharing with me. I will make adjustments.

(dianalynn sparkman) #23

i am having problems asking questions in the forum. i typed it up but there is no send option.

(Allie) #24

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Do you not get this box with the “Create topic” button?

(dianalynn sparkman) #25

I finally figured it out. turned out i had to pass in order to chat on there.

(Justin Cain Hoffman ) #26

My protein intake is on the high side.(100g) I enjoy resistance training as well as cardio all week. Were you able to maintain lean muscle upon dropping the protein @ 65-70g? My greatest anxiety isssue: losing muscle, but the benefits I’m experiencing are tenfold since the beginning :grinning:

(Allie) #27

Yes no problems at all. Now I don’t track anymore but if I had to guess (based on 2.5 years of previous tracking so I have a good idea) then some days my intake is as low as about 50g and I’m gaining muscle better than ever before.

#28

Allison, I haven’t had time to read all the posts so I might have missed something but in case it hasn’t come up yet - 45-60 minute of exercises 4-5 days a week sounds like cardio. Is it? I would focus more on strength training. As your body is adjusting to keto, that’s often particularly helpful. If you’re asking your system to do glycolytic workouts at the same time as you’re changing its basic fuel source, that can be stressful for the body. Stress = no weight loss in most cases.

Exercise is wonderful, great, terrific - I’m a huge fan. But most of the advice out there about exercise is about as good as the conventional advice about eating (basically, it’s awful advice!). If you’re basing your workouts on calories - hoping to burn a certain number/workout - I would go back to the drawing board and re-think it all in terms of hormones and metabolic health.

My personal recommendation would be a mix of:

  • weight training - great for recomposition, longevity, overall health. Also it means that you’ll look GOOD all the way to your goal size;

  • lots of walking or easy slow movement;

  • 1-3 HIIT/tabata sessions/week. Fantastic for metabolic health, for nudging down your sugar and insulin levels, building fitness in very short amount of time (but not stressing your system the rest of the time!)

I aim for these, and then intersperse other things depending on energy levels, time constraints, etc - but anything in addition to the above are for the pure joy of movement. You’ll find as you continue with keto that you just want to move more :slight_smile:

All that said, your diet (what you eat, and when) is usually the first thing to tackle, and it sound like you’ve gotten good advice on your macros.

Good luck!

(Candy Lind) #29

Keep in mind the metabolic differences between men and women, and if you are a power lifter you might need more. @Brenda could tell you if there is specific info somewhere else for lifters, but our search engine could most likely lead you to protein info when lifting.

(Justin Cain Hoffman ) #30

Thankyou @CandyLindTX for keeping me on point once again, hehe…! Funny, I thought about contacting @Brenda last night during my after dinner hysteria😂 I can just email right???
(Sorry about the name drops-- just wanted another sticker!:grinning:

(Mirissa Joy Beavers) #31

I cannot stress listening to 2KetoDudes enough to newbies! Super helpful. It should be a rule that all newbies listen! :smile:

(Allison) #32

It is actually only 10-15 of cardio per session 2-3 days per week. The rest is weights.