[Hell_Is_Like_Newark]

(11-03-2017 02:52 PM)AmericanPharoah Wrote:  

Day 5 here.. Boy that keto flu hit me haard on day 3. Felt so weak, nauseated, no fun. Now im rollin'!

For electrolytes, these are a lifesaver for me.

https://www.amazon.com/gp/product/B00R8M...UTF8&psc=1

[ElFlaco]

(11-01-2017 02:12 PM)ElMexicano Wrote:  

1. Anyone else on a similar meal plan and what are your results?
- My meal plan
Breakfast: 4 whole eggs, 3 strips of bacon, coffee 20ml of almond milk and splash of cinnamon.....
Lunch: 300g steak with butter and 2 whole eggs water to drink
Dinner: same as lunch
Daily totals according to myfitnesspal app (has a barcode scan function)
Protein: 191g
Carbs: 8.8g
Fat: 166g

This is high protein, high fat. Keto is more about moderate protein, high fat. Your level of protein intake will stimulate insulin production, keeping you way out of ketosis.

My first two meals are similar to yours. My third is a high fat salad with green veggies. I do intermittent fasting with an 8-hour feeding window (with morning coffee to keep hunger under control). I'm satisfied with my results but you might be looking for something different.

[Hell_Is_Like_Newark]

(11-03-2017 05:38 PM)ElFlaco Wrote:  

This is high protein, high fat. Keto is more about moderate protein, high fat. Your level of protein intake will stimulate insulin production, keeping you way out of ketosis.

My first two meals are similar to yours. My third is a high fat salad with green veggies. I do intermittent fasting with an 8-hour feeding window (with morning coffee to keep hunger under control). I'm satisfied with my results but you might be looking for something different.

I have been using heavy cream and coconut oil in my coffee to get my fat intake up. The coffee comes out to about 400 kcal (I use a fair amount of coconut oil). If I am physically active that day, I generally don't need to eat again until dinner.

Sitting in front of the computer all day at work for some reason makes me get hungry sooner.

[Veul]

For four months I did :
Breakfast : 3 eggs with 125gr mozarella
Lunch : 250gr chicken breast with lettuce
Before training : two boiled egg and another mozzarella
Dinner : protein shake with added spinach and some barley greens powder

Went from 88kg to 74kg now keeping on 1600cal per day with lot of cheats in between. Once in a while need to refeed on shitty carbs

[AmericanPharoah]

Any recommendations for a low-carb protein powder and creatine? Seems like most flavored whey powders are loaded with sugar.

[Ivanis]

(11-11-2017 07:25 PM)AmericanPharoah Wrote:  

Any recommendations for a low-carb protein powder and creatine? Seems like most flavored whey powders are loaded with sugar.

Bodytech(A Vitamin shop brand) is good macro wise and okay quality wise. Optimum Nutrition is good macro wise and middle of the road for quality. Dymatize whey is touted as the best quality wise, though the price tag is pretty high.

As for creatine; any unflavored one will do the trick.


I'm gonna be writing a long update to dump into this thread in a while, I'll make sure to include supplements and all for you.

[Thedeadknight]

Wow. This is a wealth of Keto personal and science information and advice. I really appreciate all your thoughts and words here, gentlemen.

I'm on my 2nd week of Keto. Keto is really the red-pill for nutrition and lifestyle, as mentioned by another member. The "recent" science changes everything we (as mainstream society) knew and acted on about nutrition and statin medications.

Thank God we don't follow the mainstream

Dietdoctor.com has a wealth of information as well. They have documentaries, interviews with doctors and cardiologists regarding Keto. It's really fascinating stuff. 10 bucks per month, but the first week is free. Totally worth it.

Oh! and KetoDiet app is really bad ass. It's 12 bucks for the year ( I think). You can easily input all your food or scan it with the barcode- and gives you a tally on how you're progressing with Calories, Fats, Carbs and Protein. Really bad ass app that helps me stay focused with all the food I put in my body.

Keep up the good work, guys.

Edit: I am pretty confused on Aspertame- and really don't know what to read/trust when it comes to long term affects. (sugar free soda, and artificial sweetness for deserts come to mind, more concern for the latter). Anyone have any thoughts to this?

[Hell_Is_Like_Newark]

(11-13-2017 04:25 PM)Thedeadknight Wrote:  

Edit: I am pretty confused on Aspertame- and really don't know what to read/trust when it comes to long term affects. (sugar free soda, and artificial sweetness for deserts come to mind, more concern for the latter). Anyone have any thoughts to this?

I could tell you what my old man thought about it (Aspertame controversy and conspiracy theories have been around for decades): "it's fine in moderation".

Dad: PhD level food science (specialized organic chemistry) with decades of experience in the food / flavor industry. He was very familiar with the product back when it came out years ago.

Aspertame invokes almost the same level of emotion as GMOs.

In my cooking, I have been using stevia as a sugar substitute. Good for some items, but so far I haven't found a substitute for brown sugar (use in making pork ribs). I read that monk fruit might work, but I haven't tried it yet.

[Ivanis]

Alright. Thanks to Newark this thread appeared in my recent threads again so here goes nothing. For reference to this update, look at my first datasheet-type post here.

I will reiterate the cliffnotes:

-I was a morbidly obese kid. 37% bodyfat, 319lbs at 16 years old.
-Started working out and keto in September of 2015
-At the time of my previous post I was at 272lbs as of September 2016

Lets get on with the show, shall we?


November 2017 Update:

Since my last post, I became complacent at my weight, I didn't hit the gym as much and I was going off my diet longer and more frequently then I should have been. So I was sitting at about 255lbs from April to mid July. I reevaluated where I was in July and didn't like it. Contentment and complacency are the devil. Never be comfortable and you will always foster progress.

I went back at it hard in July, though I eliminated cardio for the most part and focused on heavy compound lifts. I'm on track to a 225lbs bench for right around Christmas, and slow but steady progression on my other lifts. All the while losing around 2lbs a week.

I am currently sitting at 243lbs and about 20%-22% body fat. That's 76lbs lost in about two years time. I am looking to drop down to about 220lbs-225lbs and then start a bulk from there(this should be around February). From there I will cycle carbs back in and eat about maintenance, slowly building up to a 500cal surplus.

Observations: Before with my self confidence being so low, I never had friends, that changed afterward. When I am out with my friends there will be some men who will try and size me up. They try to hold eye contact and win a starring contest. I'll admit the first time this happened it shook me a little and I didn't know what to do so I looked away. But now? I utilize a skill that I honed working at daycare's which I call the "Death Stare(it actually works wonders with kids funny enough)." I just imagine the words "You don't wanna fuck with me" in my head and kind of try and translate that message through my eyes. It seems to have the intended purpose because most if not all look away.

Since my last post I have also started college, I have noticed that my self confidence has sky rocketed, I am still working on game but it seems as though I have got a good foundation so far. When I first got on the forum, my personality and perspective game style best lined up with our own LINUX, so I PM'd him and he gave me some great advice which I am following to this day. I owe him nothing but thanks. I've noticed that more women look. More women make eye contact, and everybody in the room seems to notice when I walk in.


Almost forgot to mention supplements. I currently take a Bodytech Multivitamin, Optizinc, and sporadic high doses of Vitamin C for immune health.

As for protein shakes and the like, I will use this shake recipe for my go-to:

6oz-ish of water
8-10 icecubes
1 scoop whey or casein
1tbsp peanut butter
1tsp Xantham gum*
Optional: 1-2tbsp of MCT or Coconut oil.

*This stuff is a fucking life saver. It thickens the drink so it has the consistency of a milkshake and takes up more space in your stomach. If you feel too bloated you just drink some hot water and it clears right up! Life saver!

And we come to the obligatory thanks that is needed to RVF for all of the help and support. It stands true today so I am just gonna copy paste(with minor changes) my original thanks:

Sidenote: I would like to thank Roosh and RVF as a whole for the knowledge you have provided me. I know it seems like a small gesture to you, however you all have no idea how much you have changed my path in life. It is incomprehensible, I have gone from a 16 year old fat fuck who was a die hard romantic with the number one goal of marriage, to an 18 year old man who is dead set on running my own company, becoming location independent, gaming chicks, and living my life however the fuck I see fit. I have been here for over a year and a half, and it has been the most important time of my life and I am so glad to share it with you guys. My sincerest thank you's to everyone who has provided help, guidance, or general fuckery with me. I hope that I can instill some of the aforementioned help, guidance, or fuckery with others as well.

Here's to smoking cigars, drinking whiskey, fucking broads, and living life. See you all in Valhalla... Or Hell, either way; first round is on me.

[Chaos]

These days I'm a full time carnivore. I have tried many things and diets just put of curiosity but I always end up back to keto/zero carb or whatever you prefer to call it.

There are simply no substitute for juicy steaks.

[Hell_Is_Like_Newark]

(11-14-2017 06:07 AM)Chaos Wrote:  

These days I'm a full time carnivore. I have tried many things and diets just put of curiosity but I always end up back to keto/zero carb or whatever you prefer to call it.

There are simply no substitute for juicy steaks.

I still keep veggies in my diet (lowered my limit to 35 grams of net carbs), but its mostly the green leafy kind, green beans, etc. You can eat a surprisingly amount of non-starch veggies before you even get close to the 35 gram limit.

There has been some debate on the need for fiber (and what kind). Some people insist you count total carbs. Other state you go by net carbs with certain fibers being beneficial for maintaining the proper guy bacteria.

This link I think covers the basics of the debate pretty well:
http://www.fathead-movie.com/index.html/2...net-carbs/

[NewDayNewFace]

So I recently started a Keto diet last Tuesday. I’m 6’3” 200lb. A couple months ago I was 193lb so wanted to get down to 185 to be content. Gotta get ready for the summer time and I also want to jump higher for basketball. I used to be able to dunk on ANYONE. Now I can barely get up there so decided to try this diet.

So I have cheat days every Saturday where I can eat whatever I want. (Primarily candies and one can of soda haha)

So here is what I ate yesterday:

Breakfast: Three baby carrots with guacamole
Snack: 1 String Cheese
Lunch: 1 Porkchop and a salad with Caesar dressing
Snack 2: 1 String Cheese
Dinner: 2 pieces of pork loin and Spinach
Snack 3: couple pieces of Blackberries (5) and Strawberries (2)

Only thing I drink is Water.

So what do you guys think of my diet for yesterday? Is it a good Keto diet.

[Montrose]

Sounds good!
To start a keto diet I recommend eating 90% fat and as little carbs as possible
The body adapts quicker to eating ketones.
So, 2 avocadoes and some nuts, or a handful of olives. Guacamole is good if not processed, but why not eat just the avocado? Cheese is good too.
Some berries are a good idea.
I take BCAA to preserve muscle mass. Maybe voodoo science

Take very small quantities because fats are calorie bombs.

[NewDayNewFace]

I like the taste of Guacomole but don’t recall ever actually eating an avocado. I’ll get the avocado next time.

Are honey roasted peanuts good?

And do you guys have cheat days? I made my cheat day Saturdays.

[Hell_Is_Like_Newark]

(01-29-2018 03:23 PM)NewDayNewFace Wrote:  

I like the taste of Guacomole but don’t recall ever actually eating an avocado. I’ll get the avocado next time.

Are honey roasted peanuts good?

And do you guys have cheat days? I made my cheat day Saturdays.

Peanuts in general, the Keto conventional wisdom is 'no' because it is a legume. IMO, peanuts even though a legume, have a low insulin effect and is high in fat. The fat though is about 1/3rd Omega 6 fats, which can promote inflammation (which can lead to clogged arteries).

I eat peanuts without ill effect, but I don't pig out on them.

Honey roasted = sugar = kicking your body out of ketosis.

[NewDayNewFace]

I haven't touched the Honey Roasted Peanuts in 2 days. Here is what my diet consisted of yesterday. For the Keto people here let me know what you think.

Breakfast: Broccoli and cheese. Drank unsweetened Black Tea
Lunch: Pork Chop and Caeser Salad
Dinner: 5 Baby Carrots and Guacamole. String Cheese and about 5 medium pieces of Teriyaki Beef Jerky (only 6g per servings)
Dessert: 5 Blackberries

How long do you guys go on Keto for? I plan on going on Keto for several weeks or until I can see more of my abs then switch up the diet. Definitely not something I want to do long term but just wanted some fat loss.

[Hell_Is_Like_Newark]

(01-31-2018 11:10 AM)NewDayNewFace Wrote:  

How long do you guys go on Keto for? I plan on going on Keto for several weeks or until I can see more of my abs then switch up the diet. Definitely not something I want to do long term but just wanted some fat loss.

It took me 6 weeks for my body to get fully adapted, which is typical. The first couple of weeks, your body will go through a not-so-fun transition from running on sugar to fat (ketones). Google "keto flu" for details.

Your initial weight loss will be mostly water as your body metabolizes the glycogen (glucose bound with water) in your liver. Keto is something you do for many months, if not your entire life.

I have been on keto now for about 1.5 years. Down 40+ lbs of fat and my chronic migraines (had these for over 30 years) have vanished.

[NewDayNewFace]

Pretty impressive. What do you think of my diet from my previous post? Does it look good?

Also how many times a month do you have a cheat day?

[Sidney Crosby]

It seems like almond butter is perfect for keto, this is the Kirkland brand from Costco

1 Serving (2 Tablespoons)
Calories 210
Fat 18g
Carbs 6g
Fiber 4g
Protein 7g

So only 2 grams of net carbs and it is filling and tastes ok, I just eat a couple spoonfuls here and there.

[ThrustMaster]

TLDR

Diets are shit. Making a lifestyle change is the only way to change permanently. Eat meat and veggies exclusively till you reach your weight goal, then you can add some grains here and there if you crave them. Make sure you’re working out at least 3 on 4 off. Myself i train 6:1.

It’s what it takes.

[Hell_Is_Like_Newark]

(01-31-2018 01:26 PM)NewDayNewFace Wrote:  

Pretty impressive. What do you think of my diet from my previous post? Does it look good?

Also how many times a month do you have a cheat day?

The hardcore Keto people keep net carbs under 20 grams a day while avoiding sugar alcohols and other sweeteners that can spike your insulin (info online about this).

Keto is basically 60% to 70% of your caloric intake in fat, with moderate protein and leafy green veggies (high in fiber low in net carbs... think salad).

I personally keep at 35 net carbs or less, which works for me. My weight loss has been inhibited recently by two factors:

1. I no longer lift and do cardio. Time constraints from having to help take care of my infant son. This will change once my schedule is less ruled by his.

2. I drink booze. This is just a personal weak point on my part that I need to improve upon.

The only cheats I have done is the rare occasions I eat out with others or am at a conference where the food is served (which for some reason is almost always pasta).

Keto dieters are the polar opposites of Vegans, but are just as annoying when it comes to going out to dinner with them. Damn few restaurants where you can avoid bread, pasta, potatoes, etc.

I did find one place whilst working in Connecticut called Tainos.

http://tainosmokehouse.com/

The food was really good. My coworker who was on cholesterol meds was a bit worried over what we were eating.

[ThrustMaster]

To add a bit more: i went from ~200lbs @ 32% bf to 205lbs @ ~10% (as low was 8%) over 10 years of Olympic lifting (Im 5’9”) eating mostly strict paleo with some rice here and there and dairy. For the most part keeping carbs unde 100g and that was from veggies - huge salads for lunch with about 25g of animal protein in it, then just meat and light veg for other meals.

Learn to calculate your macros. It can change your life. A normal day is approximately 3200 calories- when I’m trying to gain i go as high as 6k (not easy).

[NewDayNewFace]

I have a Keto App on my phone and I keep my calories below 2118 (Goal on the app) and I’ve actually been eating about 1200 calories a day. Carbs are under 28 net carbs a day.

[Swan]

I've played around with keto-ish diets in the past, but about 6 weeks ago I committed to going full keto for an extended period of time - my goal is to stay in ketosis until May 1st at this point. I'm already thinking I may re-evaluate and stay in indefinitely.

My experience starting out has been similar to what others have reported - keto flu around day 3-4 of starting the diet. I also felt a noticeable drop in my sex drive for the first 2-3 weeks. I'm back to normal on both fronts since then.

I've dropped about 10 lbs since I started. I'm 5'6" and went from the low 190s to the low 180s - 183 as of last check. I have had borderline high blood pressure since I was a teenager (I'm 34 now) due to shitty diet, booze, and family history. I recently had a medical exam and my systolic and diastolic blood pressure were each about 30 points lower than my last exam a year and a half ago. The examiner did three separate tests and all three were about 30 points lower. I couldn't believe it and thought she made a mistake at first.

I lift 4x per week and have continued to see gains on the program I'm using (https://tim.blog/2008/12/18/pavel-8020-p...r-lifts/). I felt a little weak the first couple weeks, but have since felt better than ever.

One good thing about keto is that liquor will not knock you out of ketosis. It will slow weight loss though. Obviously be careful about what you're mixing with your liquor.

I travel quite a bit and this diet is fairly easy to stick to on the road. Omelettes, bacon cheeseburgers without buns, non-breaded chicken wings with buffalo or parmesan garlic sauce, steak and vegetables, and salads with fatty meat and cheese are my go-tos when eating away from home. I also carry a bag of plain almonds with me in case of emergency. Additionally, I don't get as hungry when I don't eat, so skipping a meal isn't as big of a deal on keto. A lot of people recommend pairing keto with intermittent fasting, and I've played around with it and will continue to do so.

Keto has greatly reduced my taste for anything high-carb or sugary. I have been a longtime diet soda drinker and have no taste for it anymore, which has been a nice side effect. I don't have a real strong desire to cheat and have bread, pizza, fries, or anything like that. My thought process has changed to "Is this worth going out of ketosis for?" and the answer has always been no so far.

I'm pretty well convinced that for me the key has been to push through the initial struggles of this diet, which continue past the keto flu stage. I would recommend that anyone who is serious about trying keto skip the cheat days and commit for an extended period of time - at least a month or so. ThrustMaster and Hell_Is_Like_Newark (among others) have it right - this is a lifestyle change, not a temporary diet.

Here are some resources that have helped me:

https://ketosummit.com/ketogenic-crockpot-recipes

I cook a lot in the crock pot, as it's super easy. I've tried several recipes on this list and they've all been solid to great. Use a crock pot liner for super easy cleanup.

https://ketodietapp.com/Blog/post/2016/0...-jalapenos

A cheese based crust is amazing. It is chewy and has a little crunch to it. Cauliflower crust pizza just doesn't do it for me.

If you're considering keto, I hope this is helpful. Feel free to ask if you have questions. I'm not a medical professional or an expert, but am happy to share my experience.

[Sidney Crosby]

I've been on the Keto diet for a week now, first few days absolutely suck but I've done it before.

Swan what do you try and limit your protein to? Most resources I've read say that too much protein can kick you out of ketosis so I've stopped drinking protein shakes because I get quite a bit of protein from, meat, cheese,eggs and nuts.