Low carb/Ketosis

[Milkey]

Hey,

I've recently started training again and eating a lot cleaner than I had for years. I obtained a Systemslim booklet with a bit of an eating plan for a low carb,Keto type of diet.

What I've found is that my tank is empty pretty soon after starting any heavy lifting. Cardio isn't so bad as I push through it mentally but when it comes to weights I feel flat. For example I've just finished 2 hours of chopping wood/lifting rings and I'm deflated beyond belief. Previously I could go for 6 hours and do 4 times as much as what I did today.

Is this a result of the no carbs? Anyway of countering the "flat" feeling?

I have about 20kgs I want to shed so the goal is a long way off.

Thanks for any help

[Elite121]

Can you post a typical days food intake?

This may help us to help you

[Milkey]

Breakfast - 2 eggs, 2 bacon, green tea with lemon.

Mid morning - 100gm cottage cheese,palmful almonds

Lunch - Salad with 200gm fish,chicken,lamb or beef

Afternoon - usually protein shake after workout (40gm protein)

Tea - Salad with 200 gm fish,chicken,lamb or beef

Sometimes celery and hummus instead of cottage cheese.

I do have my suspicions as to whats going on but just bouncing off some of the wiser heads on here.

After losing a significant amount of weight I will be on a maintenance phase which will help me to add some muscle. I was 130kgs,5'10". Lost 3 kgs in the first week. Added 4cms to thighs and arms in first couple of weeks of being back in gym....Muscle memory

[drizzt]

Hey mate, so what is your weight at now? How long have you been on this plan for? First impressions are your diet is very light on cals for what I'm guessing your weight is (100kg+?).

Are you supplementing anything alongside this diet? e.g. multi vit, fish/flaxseed oil, magnesium etc...

[Ronin]

^^^ What he said. Also, you're looking light on protein and fats. 200g of whichever meat is not enough. I'm smaller than you and generally go for at least 300g for a meal. On top of that, get some cheese or PB in with it to up the fats. If you're not eating fat, you're not burning fat. More eggs, and make them whole eggs. With mayo (edmonds whole egg mayo is good, low in carbs so it fits with the program). Take a look at Startingfromscratch's journal, in the last few pages he's switched to CKD, and there's some good stuff there to read.

As for your cals, work out how much you need here viewtopic.php?f=11&t=8310 cos that looks way light, which would certainly account for your "flat" feelings. Other than that, just push through it, your body adapts to the reduced carbs and after the first couple of weeks (maybe less) you'll be well used to it.

[Optimass]

.... I be adding a meal too ....

Afternoon tea - then a post training shake.

Guys a right - not enough cals - protein low. Keto diets allow for excess protein but you a little short so don't worry about bumping them up. e.g 8-10 eggs (3 yolks) would be a good portion to start the day.

I prefer not to use lamb as the fats are not quite as easily utilised. Peanut Butter / MCT / some brands of olive oil / flaxseed - if you can stomach it. PB is best IMO.

how are your fluids? daily intake?

[Milkey]

DrizzT- I weighed 127kgs last friday. Have been on it for a week and a half. Supplementing with flaxseed oil only at this stage.

Optimass- Drinking 3 litres of water a day. Also 2 cups of green tea. Adding the juice of 3 lemons a day as well to water.

Thanks for all the info guys. Will be adding more good fats and protein. Its hard to get your head around though. Like al of us being barraged with a "Fat is bad" message for years. But I am feeling a bit better this week. And the biggest is the loss of stomach fat and the bloated feeling I got from the carbohydrates.

[Optimass]

3 litres a bit low IMO for someone your size - perhaps 1 more especially on a training day is what I'd be aiming for.

127kg is a good amount of body weight so more protein and fat is not going to slow you down too much - you just need to make sure your macros line up. i.e as long as your calorie expenditure is lower than your intake you will lose weight. I think this can get lost on people when they start into keto style diets as often I have witnessed a dramatic drop in carbs in some plans (obviously) but only a fractional increase in portion size in protein and fats.

Ketosis is simply going to change your bodies pathway to energy - the caloric value of what goes in is still relevant.

I prefer to work in percentages. P50/C25/F25 (%) is good for dropping - pre diet conditioning. Then I switch to something like P60/C10/F30.