Ketogenic Diet

Forgot to mention that from her clients success it's all about balancing the macro nutrients in your diet..carbs/protien/fat all need to be in check and there are health benefits to consuming them all. Do that and this is what you get with a ~40min daily Hiit workout

 

I have an autoimmune condition that screws up my thyroid and I have to say the biggest difference I have seen in my metabolic rate has been when I started lifting as a primary focus of my workouts.
My TDEE (total daily energy expenditure) significantly raised when lifting vs when I used to be a runner.
I used to do long distance races and ran 30-50 miles per week. I was probably close to 2200 cals per day to maintain. Now I’m obviously much higher.
Adding lean mass and the high intensity of weight lifting made a mountain of a difference to me.

I love P90X and believe it or not workouts like that are keeping me from getting as big as I want lol.

Not sure how old you are but if you enjoy lifting, go to a gym with barbells, you may want to try a 5 main lift (squat, deadlift, bench, row, and overhead press) routine.
Compound lifts burn a lot of cals.

 

What is her body fat there?

HIIT is also where its at. A simple 15 minute series of sprints will eat 500 cals while it would take about 1-1.5 hours on an eliltical session or 7 mile run to burn the same.

 

I am 32 now, Gym is a tough commitment for me at this point in my life, with the family its hard to get away. I know many people do it just fine, just not really in the cards. I do have a Bench with lat pull down bar, leg extension etc and some assorted dumbbells. I can have a basic routine with what I have at home ( or add a few more items) but obviously not as ideal as a full gym.. Perhaps I should step up more in that area.

 

I started Keto/ Low Carb just after getting married because i decided I’d like to be around awhile for my new bride. Started a bit over 250 in April of 2016.

My lowest was 172, though i haven’t been strict at all this entire summer (beer ain’t keto!!) and right now I’m mid 180’s. Biggest thing is I feel 100% better all the time and my stomach doesn’t ever hurt anymore.... seems the human body, at least mine, wasn’t designed to eat grains/ carbs. Stick with it. It gets much much easier.

 

Dang YOTA , nice work! That's basically where I am at (Again) 220 now hoping for 180 ish.. I hope Keto is the answer for me as well.. I think the tough part is finding something you can live with long term..

 

No idea, its low. She's super disciplined with eating and getting in the daily workout.

She's 40!

She does online coaching, we both use online workout routines ...havent been to a gym in years. Anyone can do this at home. Coaching is best applied to the diet.
She's takes 6 max clients a month if anyone is interested. Gets your nutrition set straight and you are on your way

 

Thanks. Only thing I changed with my activity level was I made sure to get 10k steps a day. Which is honestly pretty easy. At least in my line of work.

 

Does she compete? Or this is all just for her and her passion.
Thats low BF to maintain if she doesn’t compete. Hard to do that without that being a major motivation.

 

Follow a online hiit type routine for cardio at home. Only need maybe a 10ftx10ft space.

 

It's her passion, she has done 2 competitions over the last 4 years. She's now making it into a business. However, shes been in that shape for years prior to turning it into a biz.
Instagram @grossie272002 for more info

 

I have a question about all this, does anyone here do cardio ? When I say cardio I mean like say 6-10 hours per week ?
I am very interested in all this and also want to know does anyone here know anything about their heart's physical condition ? Numbers like cholesterol, ejection fraction, calcium scores and so on ?

Keto sounds fascinating to me and I am new to all this but would like to hear how you guys are doing. I have tried vegan and had a particularly good results with it like 6 years ago. But I gained a lot of weight back and am curious if there is a better way. For the record it took a boat load of stress and 5 years but I have gained back a lot of what I lost when I was vegan. I got lazy and the prep time went out the window for the foods I was making.

Greens are also supposed to be super good for your heart and when I was doing this I was averaging three days/week bicycle rides at 20 miles a pop.
Can this level of activity be sustained on a keto diet ?

Any recommendations for keto info appreciated, Thanks!

 

I play ice hockey 1-3 times a week and try to get out on my mt bike every other week 10 - 15 mile rides. So KINDA?

The energy increase was substantial...from a endurance stand point.

That book that I linked as some great info regarding blood tests and the science behind it.

oh and 204lb today ! #Questfor199

 

LISS cardio (low intensity steady state) is just fine for keto. You use body fat as a primary fuel source when doing this type of cardio, not glucose or glycogen (the stored form of carbohydrates in the muscles).

HIIT (High intensity interval training) uses glucose and glycogen as a fuel source. As does weight lifting.

You will see high intensity athletes do a variation of keto called keto cycling where they do 5-10 days keto followed by 1-2 days of high carb low fat dieting to replenish glycogen so they can maintain energy levels.

Keto is great for people who do a lot of cardio.

Contrary to popular belief, endurance athletes don’t need a lot of carbs.

 

Dropping knowledge

 

I bike as often as I can. Average 15-20miles. It’s really my only excersize besides hiking.

 

Several years ago I was involved in a career ending accident at work. Suddenly I went from being very active to completely sedentary. Needless to say I packed on the pounds. In January I started keto and as of today I’ve lost 76 pounds without any type of workout. I love it because I don’t have to buy or subscribe to anything. I’ve really tried my best to make it a lifestyle.

 

Awesome, keep it up!

 

Thanks!

 

I dropped 15 lbs in 6 weeks doing keto and intermittent fasting with an eating window from 4pm-8pm. 1 meal a day. I was running a mile in the morning and a mile in the afternoon with some light weight lifting. No more than 40 minutes of exercise, but I made sure to get 10K steps in daily. I pretty much just ate string cheese, bacon and eggs with avocado and cottage cheese everyday, and on active days a simple shake with peanut butter, almond/coconut milk, cacao, and keto protein powder. It got boring after awhile and I'm off the diet and exercise now. I’m back to drinking beer again and eating carbs, but have kept the weight off with intermittent fasting and not eating pizza and cheesesteaks 3 days a week.

What I really liked at keto and intermittent fasting is that i only had to plan 1 meal a day, which was basically bacon and eggs, my favorite breakfast!