Quote (ForbiddenOath606 @ Apr 10 2013 10:27pm)

So i guess I misunderstood my low carb diet for a ketogenic diet.

Since I exercise 6 days a week, I can keep on my low carb diet right? i don't need to drop it any further ?.. I'm slowly.. slowly seeing changes lol i'm at the stage where only a few pounds seperates me from real hardcore definition..

I take it this last little hump will take weeks, maybe months to fully cut on this low carb/high fat regimen?

Quote (ForbiddenOath606 @ Apr 10 2013 11:18pm)

You also mentioned that you count fiber as well, why is this?

I get around maybe,25-40g of those carbs from fiber... Ide say half soluable and half insoluable... how come these can bring you out of ketosis, even though your body doesn't use it for energy?? Soluable fiber is used to colonize your good bacteria isnt? its not really used as energy so I dont understand how it can bring you out of ketosis?

Quote (KramerFtw @ Apr 10 2013 11:20pm)

having high fats /low carbs means that the fats replace the carbs as an energy source.

just keep the current amount of calories until weight loss stalls, and then u can lower the cals

Quote (Rambling @ Apr 10 2013 11:30pm)

Hello,

I'll try to keep this as simple as I can.

-21 years old
-I am currently 6'2 195, looking to drop about 5-7 pounds and slightly improve on my body fat %. My goal is more of a lean physique, rather than a muscle-bound bulk.

I'm not new to exercise, I run endurance 5-7 days a week (approximately 30 minutes at a 7-7.5mph pace, followed by a 10-20 minute high intensity (18-20mph) bike session) along with strength training 3-5 of those days.

However, my diet is/was atrocious. I am currently looking for ways to improve on this. I started paying more attention to my macro's; focusing on good carbs for energy to continue my exercise.

According to calculations from the My Fitness Pal App - I burn about 800 calories from a typical cardio day. (30 minutes straight of 7-7.5mph, 15 minute bike HIT session). Should I focus more on interval running or this amount of cardio expenditure acceptable with improvements to diet?

I've cut my caloric consumption down to 2000-2200 daily, and my goal is to have my weight reduced by summer (end of may) for obvious reasons. Will this amount of expenditure and caloric content be suitable for this goal?

Sports drinks with my meals (usually 1-2 a day of either gatorade or powerade) seems to be a high source of sugar for me; and from what I understand, powerade is worse because of the fructose content while gatorade at least contains several sugars. Should I make an attempt to completely cut these out of my diet? Or is one a day acceptable.


Sorry for the long read and many questions. This is something I am taking very seriously. Thank you in advance for your help.

Quote (SKCRaynor @ Apr 11 2013 03:18am)

Hey there.

I will address each part here:


1. Your exercise routine is fine, no need to change anything there.

2. HIIT is indeed superior, but it's not necessary.

3. With regard to your diet, I would advise higher protein and lower carbs. Try something in the area of 40/30/30 or 35/30/35

4. Try to avoid sugar as much as possible, including from gatorade. If you must have ONE gatorade, limit yourself to just one.

5. The cals you are using for your diet are going to be fine to see the fat loss you desire.

Quote (SKCRaynor @ Apr 11 2013 04:06am)

Well...it will definitely take the longest, but it also requires the most discipline. If I were you, I would gradually taper the carbs down to the 20g area, get into ketosis for around 2-4 weeks, and increase activity level during that even further. You will hit the very low BF% quickly.

Quote (SKCRaynor @ Apr 10 2013 03:55pm)

Sounds a like like residual gastritis - probiotics supplements as well as the greek yogurt will help tremendously.

Stay away from acidic foods and try to drink at least a gallon of water per day in addition.

You can also try licorice root pills, and ginger root extract to help with the stomach issues.