The Official Gym & Fitness Thread

Yeah report back to us how that works out.

Like I've said I'm curious to try ketone to see how it feels when doing a hypertrophy based lifting program.

I've done it a little bit while trying to do an elimination diet to help Dx why I started having GI issues. I felt great - curious if I could do serious lifting on it lol.

 

Will do. Everyone is different, but my workout plan changed not at all. I follow a plan based closely on Mike Thurston's 5 day split. Max DL and Squat went up modestly. No change in Bench press. No notable loss of strength during workouts, but a notable increase in endurance. Blood pressure and resting heart rate decreased. Initial weight loss of about 1lb per day for 21 days. Total loss of 27lb in 35 days. I haven't weighed since the refeed Saturday, but ill keep a log and report back in a few weeks. I keep a very strict diet and workout log.

 

Sounds good

Btw you have an awesome job. Thank you for your service as a first responder!

 

Damn, that is seriously fast weight loss. Isn't the recommended max 2lbs/week?

 

I didn't expect to lose weight that fast actually. My wife is Type 1 Diabetic and asked me to do it with her so we wouldn't have to meal prep 2 entirely different meal plans. I committed to 5 weeks with her and only intended to lose maybe 10 lbs. Once I hit the 10lb mark, I lifted for maxes again to make sure I wasn't losing too much strength and actually hit a new DL PR. That being the case, I decided to complete the 35 days, and still haven't lost strength. As I mentioned before, now that the 35 days is up, I'm switching to CKD (cyclical keto diet) where I have a high carb day once a week and strict keto 6 days. This way hopefully I keep the muscles fuller but still keep the benefit of fat depletion. That all to say, yes, it was fast. But I didn't lose strength, my energy is way up and all my vitals have improved, so I don't see a downside at this point.

 

Double stuffs make you get 405

 

What if you just eat the inside?

 

Cookies vary with whatever I have at the house or is on sale. I eat a pop tart everyday before I go lift an then 200cal worth of cookies while I lift. So either 2 Oreos, 4 chips ahoy, 7 Girl Scout cookies...for example

 

Like 225 max...all the nutrients are stored in the cookie.

 

So the magic is in the dutch process coca, huh?

 

I'd say it's probably around 4-5 lbs of fat and the rest is water. Not that that's a bad thing...very noticeable difference in the two pics.

 

Then my girlfriend starts squirming

 

I figured someone would make that joke eventually...

 

Went to www.bodybuilding.com to get a TDEE. The site gave me a number of 2440. The site said to eat 15-20 percent less calories a day to lose weight. So, I’m guessing I’ll have to consume 400 less calories a day and still continue to lift weights/do cardio to burn the tums. I know it’s not super accurate but...it’s a starting point. Hope I don’t have to give up my jalapeño cheese bagel in the morning lol

 

A deficit of 500 cals a day is 1lb of fat loss per week. Obviously 1,000 is 2lbs per week.

2440 might be accurate if you were 5’0” and sat on your ass all day... and were a woman.

What are your stats?
Height/weight/activity level

 

I’m 42, 6’2”, 200lbs, on the slimmer side but have muscle tone, sedintary job , go to the gym 2 - 3 times a week, hike, go for walks with my lady, surf when I can

 

Yeah. I feel like 2400 cals a day doesn’t do you justice haha

You could also just eat what you eat and track it for 2-3 weeks. If you neither gain nor lose then thats your TDEE.

 

I don’t even know if I’m eating that much. I know that most products base their stats off of a 2000 calorie a day intake...so, if 2000 a day is average, I’m potentially over eating. I guess I’ll have to figure a way to calculate how many calories I’m consuming on a daily basis. Just not too sure how to measure it out...

 

www.tdeecalculator.net

500cal deficit

 

I’ll check it out... thanks

Not too sure what my body fat percentage is though. The site says I should enter it to get a more accurate TDEE. Is there a golden rule like: “If you can pinch an inch it’s 10%. Every inch after it’s an additional 5%”?

EDIT: I think I figured it out.