FitMamaBridgette's Journal, 03 April 2018

Does anyone on here do keto AND excercise for weight loss? I am questioning whether or not keto is right for me. I am working out 6 days/week (15+ min MIIT in the morning and 30+ at night before dinner). Last week I cut back my calories from 1800-1500 (BMR is 2700). Average calorie burn WAS 3k/day but my resting heart rate has dropped so I'm guessing that number will too.

Diet Calendar Entries for 03 April 2018:
1604 kcal Fat: 125.19g | Prot: 95.54g | Carb: 21.33g.   Breakfast: Sports Research MCT Oil, Great Value Heavy Whipping Cream Ultra Pasteurized, Coffee (Brewed From Grounds). Lunch: Cheesewich 1 Slice Hard Salami 2 Slices Colby Jack Cheese. Dinner: Garlic, Great Value Unsalted Sweet Cream Butter Sticks, Kikkoman Soy Sauce, Wal-Mart Boneless Skinless Chicken Breast, Egg, Green Giant Riced Veggies Cauliflower. Snacks/Other: Great Value 1% Low Fat Cottage Cheese, Land O'Lakes Heavy Whipping Cream, Coffee (Brewed From Grounds), Espresso Coffee, Silk Original Soymilk, Great Value Muenster Cheese, Hormel Natural Choice Sliced Smoked Deli Ham, Borden Mild Cheddar Cheese. more...
3252 kcal Activities & Exercise: Fitbit - 24 hours. more...

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Comments 
If you're saying that you're too active for keto, I would doubt that. You have to become adapted, meaning your body has to move to burning fat as its primary energy source. Studies that have been done on athletes indicate that those who do keto do just as well, if not better than those who do not. I'm thinking of a couple of basketball players, iron man competitors, and other research subjects. Volek has done a lot of research in this area and you can find videos on youtube where he discusses this. He's also got a book out dealing with this extensively (though I haven't read it). 
03 Apr 18 by member: HardDaysKnight
My big question comes in in terms of protein. Generally you up your protein when you add in exercise but too much protein can break your ketosis. Right now my macros are 109 fat 88 protein and 20 carbs.  
03 Apr 18 by member: FitMamaBridgette
I'll check out the Volek thing, thank you! 
03 Apr 18 by member: FitMamaBridgette
Well, 0.8 grams/kilogram of body weight (0.36grams/pound) -- and that should probably be lean body mass --- but 88g protein would exceed or come close to covering you. Excess protein does get converted to glucose, and if I'm not mistaken, protein itself might cause a protein spike if taken all at once (like in a supplement). So, you could spread your protein out throughout the day, or you could mix in fat to slow absorption. You'll have to experiment with your keto stripes and see what works. I'm doing keto and weight lifting, and I'd like hear what works so give an update (assuming you decide to stay with keto). Good luck!! 
03 Apr 18 by member: HardDaysKnight
Sorry, "insulin spike," not "protein spike" 
03 Apr 18 by member: HardDaysKnight
I definitely don't need the protein of a bodybuilder obviously, I just don't know of being counterproductive. I'm just wondering what is working for everyone else. And also overthinking I'm sure. 😅 
03 Apr 18 by member: FitMamaBridgette

     
 

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