Panigale1199's Journal, 10 February 2015

I have stopped drinking soda as well, but sometimes when I am not feeling well a small cup of ginger ale helps. I am glad your nausea is gone. I hope you have a great day. 

I don't do Keto anymore, mostly because I find that it doesn't work for me all that great. However, I always used to get rid of carbs slowly when coming out of a bulking phase, which helped a boat load. example: week 1 (still on bulking diet)- 1 cup of oats with breakfast, 16 oz of sweet potato with lunch (split between 2 meals) 1 cup of oats with pre-workout shake, 8 oz of brown rice with dinner.....week 2 (start of carb reduction)- 2/3 cup oats with breakfast, 12 oz sweet potato with lunch, 2/3 cup oats pre-workout, 6 oz brown rice with dinner....week 3 (1/3 less of each carb)...week 4 (no more carbs)...and at this point my calories would be too low so I would fill in the calories with nuts, nut butters, and normal keto foods (heavy cream in my protein shakes, eggs, coconut and olive oils, avocado etc).....and of course; I ate like a pig when bulking so you wouldn't want as much food. Dropping carbs off all at once is great for the initial water weight drop, but its just pure misery. Once you hit your keto numbers and stay on them religiously for 2 weeks...the energy levels become great again. I also don't believe in re-feeds, because all you're doing is breaking ketosis and restarting your cycle, which is going to make you feel like garbage at the beginning of every single cycle. (this is just my opinion, always do what you find works best for you!) 

Hmm I like your approach a lot. For a while I was doing so much reading on the internet to figure out if keto was a good way to start fat loss. But if you do not believe in refeeds then what do you do if you hit a plateau in fat loss? I know for sure I cannot do zero carbs or like 20 cards a day. I really begin to get tired and feel like poo. But I think 50g is a good goal for me when it comes to carbs. I was hoping after I get to my goal (more muscle tone with a fit healthy appearance) I could go to like 70-80g carb for maintence But who knows...its trial and error for me 

I meant 20 carbs a day not cards :P 

I work out.....HARD 5 days per week. That is a HUGE variable in my diet. However, I usually eat 150-200g of carbs per day 1/3 of them immediately upon waking, and then the rest before and after my lifting session. On days that I am not lifting, I drop my calories by about 300-500, and don't take any carb-specific food (I do still eat veggies and berries), and increase my protein intake and fat intake slightly. On my lifting days I am still on a deficit, just not a very heavy one (I'd never survive the massive pyramid sets that I do otherwise) and then on my off days I'm on a pretty hefty deficit, that's when most of my fat loss happens. I also do some form of cardio for at least 15-30 minutes on my off days. My diet takes a lot of micromanagement. I can't really eat on the fly unless I have some kind of "go-to" alternative meal. 

In regards to keto...if you stick to it, and its working, it will keep working. Plateaus are temporary. The only way the get through them is to remain consistent with your diet. 

Okay I am going to go to you for all this knowledge for now on, you seem to really know what you are doing. For a year I have been reading different peoples opinions on how to eat etc. I really love Mark Sisson's approach but it still feels vague to me. I need to apply these things to me but its really nice to hear what other people do and why a certain way works for them. For me? When I am on track with working out. I like to do 1 hour weight training sessions 3 times a week, 1 day sprint session and the other days 30-40 min cardio. But I do not think I will need 200g of carbs like you do. then again you are "bulking" which is a different goal than for me. I want to gain lean mass/strength but not look bulky :P (do not worry I am not those women who are afraid to lift weights) I love the weight room and I prefer to lift than do cardio. But right NOW this week I cant really make it to the gym because of business trip so my workout routine isn't in motion. But my question is...right now I am aiming for 50g carbs without any real workouts. If I start a good workout routine, should I stick to 50g? Or will I burn out? Because I am afraid to go heavier on the carbs and not lose fat.. 

Not everyone gets the "carb flu" it is a thing though if you google it. I feel it if I am on some crazy binge like the holidays and then I go right back to my healthy lifestyle -the next day I feel miserable-tired-brain is foggy- nausea believe me it is not fun 

Just so you know Panigale, I'm not bulking ;) I lose weight while eating carbs, and fats. I'm just active! So my body assimilates the food that I eat. No matter what macronutrients you are eating, if you want to lose 'weight' calories in has to be less than calories out. I'm not telling you to eat carbs, that is totally up to you, if something works, do it! For me, after coming up on 2 years of learning about my own body; If I go low carb, I lose a lot of muscle mass in the process of losing weight. So I don't do that anymore. 

Ohhhh I took it as you are bulking up in muscle...which I read you have to eat a ton of food to do! But that's great...I wish I could eat more carbs :P So far I think I will try the low carb and adjust it as I change how active I am.. I feel if I think too much into it I will fall off the band wagon =( 

if 50g of carbs works for you, then stick to it. when lifting, its important to make sure that you are getting adequate protein. Figure out roughly what your body fat % is (a guess is fine) and take in .75-1.0 grams of protein for every pound of lean body mass. From there you will have to figure out what to do for fats and carbs. No matter what, if you want to lean out...you will have to be eating less calories than you are using. Don't go too extreme with this, or you will risk burning off a bunch of muscle along with the fat. 1.5 lbs. per week of weight loss is considered the upper limit in the bodybuilding world before you really start to compromise your muscle gains. I cant tell you how many grams of carbs are right for you....because you are you and I am me! 

Haha for now I am going to stick with the 50g Any less I feel fatigue. I believe I am okay on the protein . I think my lean muscle mass is about 105 (rough guess) and I get about 90-100g of protein a day depending on the day. I am going to stick this out and see how I do in 2 weeks :) Thanks for the advise though! Oh and yes I am happy to me meeeeeee