2019 Body Transformation Thread

[SimonBolivar 10963]

1 hour ago, troph said:

 I think I probably burn 800-1300 per workout (60-120 mins). 

That seems high. 

[troph 24929]

1 hour ago, ztejas said:

Doubt you'll like this answer. You wanna get rid of the belly fat? Keep doing what you're doing, but quit the booze. 

I know it "isn't that simple", but it really is that simple. 

I hate you.

55 minutes ago, SimonBolivar said:

That seems high. 

 

could be, but mapmyfitness.com spits out 927 calories for 20 miles of spin in a hour.  add another 30 mins of resistance/weights....364 for circuit training.  one hour standalone of circuit training spits out 728 calories.  I hold these numbers loosely though I have no idea how they calculate them.

 

I wonder if these calorie input and output calculators are just wild ass guesses to make us feel good.

 

35 minutes ago, thestud said:

So I found the article and spent a while scrolling through a whole bunch of boring shit. Googled the reference again and found an abstract that I think answers your question. Let me know if you need more, chili won't be done for 4 more hours and I've got plenty of whiskey and lonesome dove on the tv.

 

 

that article is interesting, it didn't occur to me your body would be more inefficient with its output because of excess intake.  I think that's what I'm reading anyway. 

Edited February 7, 2019 by troph

[SimonBolivar 10963]

1 minute ago, troph said:

 

could be, but mapmyfitness.com spits out 927 calories for 20 miles of spin in a hour.  add another 30 mins of resistance/weights....

 

 

I do 30 minutes at 20mph-22mph of spin and get around 300 calories according to my bike at home. I think it's a good rule to always underestimate exercise when cutting (I usually count it as 0 calories unless it was a 10k or something).

[ztejas 43785]

10 minutes ago, troph said:

I hate you.

Haha. Not saying go teetotaler - but even a week or two dry can do wonders. 

[troph 24929]

I ain’t drinking a gallon of whisky a week... wait. Never mind.

[ztejas 43785]

33 minutes ago, troph said:

I ain’t drinking a gallon of whisky a week... wait. Never mind.

I mean I don't know about the water weight stuff. But it is a lot of excess carbs (if beer) and sugars. And leads to bloating and inflammation and what have you. 

[Longhorn Al 440]

92 hours in

I've lost roughly 5 lbs.  That's half what I gained last weekend.  I've done 30 minutes of walking the last 3 nights.  Drank plain water (some with Mio) the first couple of days.  Had 1 liter of Snake Juice and 1 liter plain water yesterday.  Last night as I got ready for the gym, I noticed I was retaining water in my lower legs.  That hasn't been a common theme for me since going Keto and fasting.  Bought some compression socks to wear while at work.  They seem to help so far.

Edited February 8, 2019 by Longhorn Al

[ztejas 43785]

Alright... so you fuckers have got me experimenting. I'm going to give it a shot - in addition to cutting out the alcohol. 

Not looking to follow every rule in the book. Just basically cut out as many carbs as I can (if I do eat carbs it will be veggies or maybe nuts or an occasional piece of fruit - but no starches/grains/sugar/refined flour etc.). Also not looking to lose weight (just lose some body fat) so I won't be limiting calories really. If anything I could gain a few pounds - I just want it in different places.

All of that said, I probably eat around ~2,500 calories a day, what is the MOST g of carbs I could eat to try and get to ketosis? I've heard under 40g/day - I think come end of day today I should end up under 40. getting it under 25 or 20 would be tough for me. 

I started yesterday for dinner, and since then have had - 

Dinner:

1 large chicken breast

1 avocado

spring mix

Lunch today:

Meatloaf, cabbage, Brussels sprouts

Snacks:

2 SMALL apples 

Snack size of peanuts (like 200 cal worth)

Dinner:

Half an avocado, and then some thai food (tom kha soup with beef and a pork shoulder appetizer - no rice or anything crispy)

Drinks:

Diet coke and black coffee 

Oh and I usually intermittently fast for about 16 hours every day. Not going to do a 48 hour fast or anything like that, too skinny. 

Edited February 8, 2019 by ztejas

[troph 24929]

Alright... so you fuckers have got me experimenting. I'm going to give it a shot - in addition to cutting out the alcohol.  Not looking to follow every rule in the book. Just basically cut out as many carbs as I can (if I do eat carbs it will be veggies or maybe nuts or an occasional piece of fruit - but no starches/grains/sugar/refined flour etc.). Also not looking to lose weight (just lose some body fat) so I won't be limiting calories really. If anything I could gain a few pounds - I just want it in different places. All of that said, I probably eat around ~2,500 calories a day, what is the MOST g of carbs I could eat to try and get to ketosis? I've heard under 40g/day - I think come end of day today I should end up under 40. getting it under 25 or 20 would be tough for me.  I started yesterday for dinner, and since then have had -  Dinner:

1 large chicken breast

1 avocado

spring mix

Lunch today:

Meatloaf, cabbage, Brussels sprouts

Snacks:

2 SMALL apples 

Snack size of peanuts (like 200 cal worth)

Dinner:

Half an avocado, and then some thai food (tom kha soup with beef and a pork shoulder appetizer - no rice or anything crispy)

Drinks:

Diet coke and black coffee 

 

 

 

 

I’d be shocked if you’re over 20g with that meal plan with no alcohol. If you are cut out one apple and replace with a handful of carrots and you’re there.  I don’t know if 20g is ketosis inducing though. That’s for the keto folk, I apparently like wine too much to know.

 

[Longhorn Al 440]

1 hour ago, ztejas said:

Alright... so you fuckers have got me experimenting. I'm going to give it a shot - in addition to cutting out the alcohol. 

Not looking to follow every rule in the book. Just basically cut out as many carbs as I can (if I do eat carbs it will be veggies or maybe nuts or an occasional piece of fruit - but no starches/grains/sugar/refined flour etc.). Also not looking to lose weight (just lose some body fat) so I won't be limiting calories really. If anything I could gain a few pounds - I just want it in different places.

All of that said, I probably eat around ~2,500 calories a day, what is the MOST g of carbs I could eat to try and get to ketosis? I've heard under 40g/day - I think come end of day today I should end up under 40. getting it under 25 or 20 would be tough for me. 

I started yesterday for dinner, and since then have had - 

Dinner:

1 large chicken breast

1 avocado

spring mix

Lunch today:

Meatloaf, cabbage, Brussels sprouts

Snacks:

2 SMALL apples 

Snack size of peanuts (like 200 cal worth)

Dinner:

Half an avocado, and then some thai food (tom kha soup with beef and a pork shoulder appetizer - no rice or anything crispy)

Drinks:

Diet coke and black coffee 

Oh and I usually intermittently fast for about 16 hours every day. Not going to do a 48 hour fast or anything like that, too skinny. 

Under 20g of NET carbs is pretty much guaranteed to put you in ketosis.  Everybody is different, though.  Some can get away with 50g+ and stay in ketosis.

The apples, depending on sweetness, put you over 20g.  For example, 1 small Gala apple has 21 net grams of carbs.  Two = 42g.

2oz of peanuts is roughly 4g net carbs.

I have no idea what that soup is, but I googled its nutrition.  1 cup is about 4g net carbs.

That meatloaf definitely had carbs in it.  You'd have to look up how many.

Your total for the day: 50g + meatloaf + small amount from cabbage & Brussels sprouts

You probably didn't induce ketosis, but you've definitely reduced your carb intake.  Probably enough that you've started burning off some of your stored glycogen.  Get even stricter, and you'll be there in no time.

 

Edited February 8, 2019 by Longhorn Al

[troph 24929]

Geez didn’t realize apples are that bad on sugar. I had an 1/8 of a cup of raisins today and I think I’m tossing them out of my diet. Sugar bombs and nothing else.

[ztejas 43785]

Yeah, Longhorn Al nailed it. These are SMALL apples I'm eating and I checked the bag and they have 22g of carbs each. 

I mean, I don't think they're inherently bad but easy way to keep yourself out of ketosis. 

Which is a shame. I love apples and they whiten your teeth. 

Different note - trying the bulletproof coffee right now (well not full send, but added 2 tbsp of butter).

How the fuck do y'all stomach this shit? I feel like I'm drinking a side of garlic butter sauce you'd have with lobster. This basically ruins what I enjoy about coffee. 

[South Austin 52770]

6 minutes ago, ztejas said:

Different note - trying the bulletproof coffee right now (well not full send, but added 2 tbsp of butter).

How the fuck do y'all stomach this shit? I feel like I'm drinking a side of garlic butter sauce you'd have with lobster. This basically ruins what I enjoy about coffee. 

I drank it for a while and really enjoyed it (I used I tbsp. of MCT oil and 2 tbsp. butter), but I work out in the morning and found that drinking bulletproof coffee before the workout, even waiting an hour or so, would usually give me a bloated feeling in the gym. 

[troph 24929]

Make really strong coffee and then 1 table spoon of unsalted butter for 8 oz of coffee. I add peptides and MCT oil but they have no taste. Then add whatever you like. I add a pinch of salt and then blend vociferously to make it like a latte then put a dash of cloves and cinnamon on top. The stronger coffee balances out the butter in this case - at least in my opinion. And it can get me to 11am without being hungry.

[ztejas 43785]

2 hours ago, troph said:

I add a pinch of salt and then blend vociferously to make it like a latte then put a dash of cloves and cinnamon on top.

Yeah I don't have the time or attention for this shit.

[troph 24929]

If you’re just melting butter in coffee I can confirm dats just nasty. The blender is a must.

[BBQ2Bayou 807]

You guys that are somewhat vigilant on checking your glucose and ketone levels, what have you found with sugar substitutes affecting it? Every Dr., nutritionist, dietitian, homeless guy, pornstar, has a different opinion on it. I drink Sprite Zero and chew sugar free gum quite a bit and it seems like if I have more than 1 or 2 soda's my glucose levels go up. I was at 139 this morning. I think that's the highest I've ever seen it. 

I got my insulin levels tested in October and they were a little high (30.3 uU/L, whatever that means), but according to my doctor, nothing to worry about. I've had the hardest time in my life losing weight over the past 8 months and I'm wondering if I'm insulin resistant. That and having to piss all the time seem to be 2 symptoms of it that everyone agrees on. 

[Lobwedgephil 1146]

8 minutes ago, BBQ2Bayou said:

You guys that are somewhat vigilant on checking your glucose and ketone levels, what have you found with sugar substitutes affecting it? Every Dr., nutritionist, dietitian, homeless guy, pornstar, has a different opinion on it. I drink Sprite Zero and chew sugar free gum quite a bit and it seems like if I have more than 1 or 2 soda's my glucose levels go up. I was at 139 this morning. I think that's the highest I've ever seen it. 

 I got my insulin levels tested in October and they were a little high (30.3 uU/L, whatever that means), but according to my doctor, nothing to worry about. I've had the hardest time in my life losing weight over the past 8 months and I'm wondering if I'm insulin resistant. That and having to piss all the time seem to be 2 symptoms of it that everyone agrees on. 

Everyone is different, but I drink coke zero's and diet dr. pepper, and it doesn't change my glucose levels at all, usually in the 70's or 80's. Sugar free gum will raise my levels as it has carbs and still has sugar, even though it is a small amount. So I very rarely have that anymore. 

[pearlandhorn 3333]

Keto sucks for people who like fruit.  One banana has like 35 carbs in it.  Ridiculous really. 

[ztejas 43785]

2 hours ago, pearlandhorn said:

Keto sucks for people who like fruit.  One banana has like 35 carbs in it.  Ridiculous really. 

Yeah I'm pissed at not being able to eat apples. 

19 hours ago, Longhorn Al said:

Under 20g of NET carbs is pretty much guaranteed to put you in ketosis.  Everybody is different, though.  Some can get away with 50g+ and stay in ketosis.

I've guaranteed had under 20g in the past 20 or so hours (but no fasting, had a snack this morning and a full lunch) and I definitely feel it. I mean it's like a switch was flipped. 

For others that have done this, what was the WORST you felt (like how many days in) and then when did those symptoms go away? Obviously everyone is different, just wondering what the experience was for others. 

[Longhorn Al 440]

3 hours ago, ztejas said:

Yeah I'm pissed at not being able to eat apples. 

I've guaranteed had under 20g in the past 20 or so hours (but no fasting, had a snack this morning and a full lunch) and I definitely feel it. I mean it's like a switch was flipped. 

For others that have done this, what was the WORST you felt (like how many days in) and then when did those symptoms go away? Obviously everyone is different, just wondering what the experience was for others. 

It had zero affect on me. No "flu." No headaches (I rarely get those anyway). I have no idea why. Almost everyone goes through it. I've read 3 days to a week for it to subside. Keep hydrated.

[Longhorn Al 440]

11 hours ago, ztejas said:

Yeah, Longhorn Al nailed it. These are SMALL apples I'm eating and I checked the bag and they have 22g of carbs each. 

I mean, I don't think they're inherently bad but easy way to keep yourself out of ketosis. 

Which is a shame. I love apples and they whiten your teeth. 

Different note - trying the bulletproof coffee right now (well not full send, but added 2 tbsp of butter).

How the fuck do y'all stomach this shit? I feel like I'm drinking a side of garlic butter sauce you'd have with lobster. This basically ruins what I enjoy about coffee. 

I've never had bulletproof coffee. I tried bulletproof tea a couple times. It's not for me. I'd rather fast than drink that crap.

[troph 24929]

Dinner ... one half of this with a spoon. I look ridiculous but at least my gf the crazy keto gal understands.

 

 

 

[Goofyboy 3338]

Dinner ... one half of this with a spoon. I look ridiculous but at least my gf the crazy keto gal understands.
 

 
 

Damn that’s a ton of sodium.

[troph 24929]

Damn that’s a ton of sodium.

Come on it’s Friday night...

[DCA_HORN 725]

I've guaranteed had under 20g in the past 20 or so hours (but no fasting, had a snack this morning and a full lunch) and I definitely feel it. I mean it's like a switch was flipped. 
For others that have done this, what was the WORST you felt (like how many days in) and then when did those symptoms go away? Obviously everyone is different, just wondering what the experience was for others. 

Industry standard is three days.

[ztejas 43785]

1 hour ago, Longhorn Al said:

It had zero affect on me. No "flu." No headaches (I rarely get those anyway). I have no idea why. Almost everyone goes through it. I've read 3 days to a week for it to subside. Keep hydrated.

I feel pretty good just feel like my energy is swinging more between meals. And kind of had a headache and wooziness this afternoon. 

And the carb cravings are hitting a little harder. 

[Lobwedgephil 1146]

1 hour ago, ztejas said:

I feel pretty good just feel like my energy is swinging more between meals. And kind of had a headache and wooziness this afternoon. 

And the carb cravings are hitting a little harder. 

I had two rough days when I started, think it was mostly the sugar or lack thereof for me. I have eaten candy and had cokes at the office for 15 years, dropped those cold turkey. But yeah, had headache, a bit dizzy, etc. But it was short lived for me. Just make sure your keeping your electrolytes up, drink a Powerade zero, or something like that, should make those symptoms disappear. Its the lack of electrolytes that you're used to. 

[scottsins 2003]

On 2/7/2019 at 2:25 PM, SimonBolivar said:

That seems high. 

Not really.  I typically burn 650-700 calories in 45 minute ride.

ETA:  Obv, it all depends on the resistance/cadence of the ride and the body weight and heart rate of the individual.

Edited February 9, 2019 by scottsins

[troph 24929]

Damn that’s a ton of sodium.

Scale this morning shows it too. Plus 2 lbs.

[4th&Five 41728]

20 hours ago, pearlandhorn said:

Keto sucks for people who like fruit.  One banana has like 35 carbs in it.  Ridiculous really. 

probably why it never worked for me.  i love fruit (probably have 4+ servings a day) and it keeps me from craving sweets very often.

[pearlandhorn 3333]

I had nausea and a bad headache Sunday night after starting the diet on a Thursday. Lasted for about 2 days. Slept like shit, etc.

I don’t consider what I did to be Keto though. I did drastic calorie reduction by limiting carbs.

[Jkwellborn 6898]

probably why it never worked for me.  i love fruit (probably have 4+ servings a day) and it keeps me from craving sweets very often.

Yeah, I’ve been trying to cut back on carbs but the fruit is the biggest problem. I’ll go days without eating bread or fruit, but I drink an 8oz glass of grape juice every night.

[troph 24929]

Okay I’ve been pretty low on the carbs for about 8-9 days. With last night’s queso with a spoon and no chips stunt we’ve decided to officially do keto-ish until April 30 with a 12 day vacation exception in March. I’ve already lost the easy water weight (9-10 lbs) so I suspect the rest will be real weight loss and slower. So here goes!

 

Primary reasons for me are tummy fat and mental health, the whole thing started a week and a half ago when I felt down in the dumps and realized I was on a carb overload with baked potatoes, burgers and fries and pizza. I’d like to be saner, less crazy, less depressed and have a reasonably flat stomach for a 43 year old for boating season this year. Gf has similar goals - more anxiety than depression though and something about her thighs started touching a few months ago. The horror of it all. Whatever.

 

That gut health link one of you posted before was really interesting connecting the carbs being bad for the gut which in turn is bad for mental health. That is an incredible connection and I’m now convinced it’s a real thing.

 

So menu for this week - breakfast will be egg scrambles with a meat, cheese and various types of hot sauce, lunches on weekends will be ham and cheese rolls with pickles and mustard. Dinners Thai lettuce wraps and Asian cabbage salad. Tonight we are doing steak and crab with roasted veggies.

 

For eating out we are making a pre-determined list of not only restaurants but menu choices so we can decide before we go so we aren’t tempted. Example - the grove has a delectable pan seared chicken breast but it comes with polenta - the order is that dish no polenta extra veggies. Another is our sushi joint will do cucumber rolls instead of rice rolls. Stuff like that. We would leave the house knowing that’s the order.

 

Snacks are harder for me so we may stick to our Atkins low low carb protein shakes and candy bars.

 

Raisins are out. I’ll limit oranges to one per competition match. I’ll add certain nuts again and get some keto crackers for a cream cheese snack. Might get some no sugar peanut butter. Carrots and cucumbers will be my friend. I’ll keep berries some, but eat less. My one spot I’m worried about is my kombuchas and yogurt. They are my beer and ice cream alternatives with probiotics but they have decent sugar amounts. Not sure what to do there. Just may be where I have most of my sugars and carbs. Dunno.

 

Alcohol will be tequila, club soda and lime. Occasional red wine if we have sugars to spare.

 

Kinda nervous I’ve never made it a month. I’m about 10 days in after today.

 

thoughts from the gallery are welcome...

 

 

 

 

 

 

 

 

 

 

 

 

[ztejas 43785]

Midday/afternoon meal:

Brie. Duck paté. Spring mix with lemon juice and pepper. 

This was less of a meal, more of a plate to snack off of post workout.

2nd, early evening meal:

4 eggs. 2 andouille links. Generous olive oil, folded some bree into the eggs. Salt and pepper to taste. 

 

I could get used to this shit. I also realize now why some people get so crazy about diets.

[ztejas 43785]

That post said, God damn was I craving some carbs this afternoon. I was eating the brie and pate and thinking fuck if I had a crostini right now this would be so perfect.

But... I've resisted so far. I did cheat a bit and cut a small slice of apple for the last bit of the brie that was on the plate. Still, probably 10 or less g of carbs on the day.

[Jkwellborn 6898]

Brie is nasty hoss.

[troph 24929]

Brie is nasty hoss.

Este.

[NoRagrets 1133]

Anyone use keto powders such as keto/os or the mct oils?

[troph 24929]

So we had a friend over and ate like queens but no carbs last night. I would have gained 5-6 lbs had we had bread or potatoes with the steak or had bread crumbs in the crab cakes. We still had wine - quite a bit. Woke up no weight gain. I’ll make it through the weekend not needing to lose 7-8 pounds of water weight for the first time in a long time.

[Guest]

Day 1 Keto.

Goal: Drop from 255# to below 200#

Secondary goal:  Don't do any stupid shit to get there.  Unlike some of my previous endeavors, this one is not a contest, but rather a change to take better care of myself.  I actually refused to enter 2 different weight loss challenges this year( I have won 2 years in a row to the tune of about $1700.)  I'm done doing the see-saw.  This time the weight's coming off for good.

[Lobwedgephil 1146]

4 hours ago, slorch said:

Day 1 Keto.

Goal: Drop from 255# to below 200#

 Secondary goal:  Don't do any stupid shit to get there.  Unlike some of my previous endeavors, this one is not a contest, but rather a change to take better care of myself.  I actually refused to enter 2 different weight loss challenges this year( I have won 2 years in a row to the tune of about $1700.)  I'm done doing the see-saw.  This time the weight's coming off for good.

Good luck bud, keep up your electrolytes this week to minimize any Keto flu. 

[DCA_HORN 725]

Anyone use keto powders such as keto/os or the mct oils?

I usually have a shot of mct oil in my coffee in the morning. Takes a little getting used to but not bad.

[Sbbruin 21943]

On 2/10/2019 at 4:59 AM, NoRagrets said:

Anyone use keto powders such as keto/os or the mct oils?

I use this, and it hasn't quite helped the way I had hoped.

[Storm the Field 5309]

I recently started using Picnik creamer in place of milk or 1/2 and 1/2 in my morning coffee.

It's basically just water, butter, whey protein and MCT. 15 calories/0 carbs per tbsp. 

Doesn't taste half bad, actually doesn't really taste like anything. 

 

[Kringelbert Fishtybuns 945]

Can anyone explain the idea behind adding butter to coffee?  

Is it a meal replacement or simply swapping diluent for more “healthy” diluent?  

It just seems like a gross way to ruin a cup of coffee.  The only people that swear by it at the office are orca fat, yet constantly talk about diets and shit.

[Masshole Horn 782]

33 minutes ago, Kringelbert Fishtybuns said:

Can anyone explain the idea behind adding butter to coffee?  

Is it a meal replacement or simply swapping diluent for more “healthy” diluent?  

It just seems like a gross way to ruin a cup of coffee.  The only people that swear by it at the office are orca fat, yet constantly talk about diets and shit.

It can smooth the caffeine uptake.

For some, it helps with hunger; so it can be a meal replacement.

It tastes fine; I prefer unsalted or just straight heavy cream. Almost all of the time I just drink it black and skip out on the calories.

[troph 24929]

I use it as a meal replacement (though when not on low/no carb I rarely eat breakfast).  mct oil and butter in a blender makes for a reasonably tasting latte with zero sugars and more calories. 

[orange dream 1267]

I've seen it mentioned on here a couple of times that carrots are part of the list of OK foods for keto / low-carb.

I have always thought of carrots as high carb / high sugar veggies.  Kind of in line with Corn.  is if offset by fiber in carrots?  I really don't even like carrots was just surprised to see them referenced as keto / low-carb.  What am I missing?

[Lobwedgephil 1146]

26 minutes ago, orange dream said:

I've seen it mentioned on here a couple of times that carrots are part of the list of OK foods for keto / low-carb.

 I have always thought of carrots as high carb / high sugar veggies.  Kind of in line with Corn.  is if offset by fiber in carrots?  I really don't even like carrots was just surprised to see them referenced as keto / low-carb.  What am I missing?

Carrots are not high carb, they are mid carb, even less than onions. Carrots are fine on Keto in moderation. If you track, all about your macros and what fits.