CKD and not losing :(

[mrsmarie]

Hey THere!

I am 23 years old , 5'6, 121.2 pounds and supposedly 27% bf (which I dont nesicarly think is right, I will post pics!) anyways.. I have been on CKD for 7 weeks now. I started at 136 (which I think was mostly water because I was in hawaii being a baddd girl lol) I am now down to 121.2. For the last 2 weeks I havent lost anything and this week I acctually went up in weight. I dont understand. I am only have 1 cheat meal on the weekends and I keep my calories around 1400, my diet rigth now is
meal 1: 160g egg whites
1 tblsp peanut butter
1tbsp olive oil

2: 50 chicken
1 tbsp udos

3:50g ground beef
1 tblsp udos
100g celery

4: 50g chicken
1tbsp olive oil
0.5 tbsp udos

5:50g chicken
1 tbsp peanut butter
100g romaine

6: 50g ground beef
1 tbsp Olive oil


So mostly fat.. I am just so lost why Im not losing weight as I lift 5 times a week and do cardio for an hour 6 times a week.. Any critiques would help.. or anything ..
I show trace ketostix on wednesday but I drink alot of water so its diluted.
I am always feeling slightly fuzzy/dizzy at times and I blame it on the keto..

 

[Will Goes Boing]

That's weird..... seem to be doing everything right. You might want to try carb cycling instead of going straight keto. And what are you eating for your cheat meal? If it's a whole large pizza with a pint of ben and jerries and a liter of soda that could be your problem lol

I found out that a lot of people go overboard on their cheat meals, that may or may not be the case for you. But since you're doing everything right in terms of weight loss I figured that might be the culprit.

 

[RickO'Shea]

That's weird..... seem to be doing everything right. You might want to try carb cycling instead of going straight keto. And what are you eating for your cheat meal? If it's a whole large pizza with a pint of ben and jerries and a liter of soda that could be your problem lol

I found out that a lot of people go overboard on their cheat meals, that may or may not be the case for you. But since you're doing everything right in terms of weight loss I figured that might be the culprit.

Diddo. It sounds like you just hit the Homeostasis wall. I have an awesome suggestion for you. Look up Dan Dushane's book The Ultimate Diet. You might run across The Ultimate Diet 2.0 from Lyle McDonald. If you find it, READ IT. This book and it's principles is not for the faint of heart but he points out some of the pitfalls of going completely keto. It's a great read and will really help you lean out.

 

[marcu_s]

maybe u already know but ill say it anyway, the carbs should be under 30 grams.
im doing my ckd in 50%protein 45%fat and 5%carbs, 3-4 hours cardio over the week (morning walks)

and keep the sodium to a minimum.

onebreath knows a lot about ckd, u should take contact whit him

 

[Ezekiel]

maybe u already know but ill say it anyway, the carbs should be under 30 grams.
im doing my ckd in 50%protein 45%fat and 5%carbs, 3-4 hours cardio over the week (morning walks)

and keep the sodium to a minimum.

onebreath knows a lot about ckd, u should take contact whit him

I have used CKD diets for several ears to drop weight for Judo and wrestling tourny's...

Now, admittedly I'm a all or nothing kind of person so I all kept my carbs under 25gm a day.

Water is key! At least a gallon a day!

The other thing I noticed for myself was that if I did stall. I had a cheat day of 100 gm of carbs or less. That was the only time I had cheat meals.

Obviously the more energy output you have the faster you will lose as well.

Blessings,

 

[timtim]

Diddo. It sounds like you just hit the Homeostasis wall. I have an awesome suggestion for you. Look up Dan Dushane's book The Ultimate Diet. You might run across The Ultimate Diet 2.0 from Lyle McDonald. If you find it, READ IT. This book and it's principles is not for the faint of heart but he points out some of the pitfalls of going completely keto. It's a great read and will really help you lean out.

dan duchaines diet isnt for a normal person really. mcdonalds book is great though. good recommendation.

 

[musclemom]

I'm gonna toss this idea out there: I don't think you're eating enough. Your BMR is 1383. You've gone into starvation mode, and your body is hoarding calories (ergo, burning muscle).

You need to start upping your calories. A normally active person should be able to eat 500 calories over their BMR and lose. So you should be consuming about 1900 calories a day.

 

[needtogetaas]

I put this in the womans forum for you and also gave you a week free plat. Welcome to the site. Lots of woman on ef who know there shit and are ready to help you.

 

[superqt4u2nv]

I'm gonna toss this idea out there: I don't think you're eating enough. Your BMR is 1383. You've gone into starvation mode, and your body is hoarding calories (ergo, burning muscle).

You need to start upping your calories. A normally active person should be able to eat 500 calories over their BMR and lose. So you should be consuming about 1900 calories a day.

Agreed aditionally... I am wondering what your goal is exactly? As 5'6 121 is rather thin. I am the same height and my contest weight is 131 at about 7% bodyfat.

 

[Tatyana]

There are no magic combos of foods that have you lose weight. Keto/low carb diets do work better in the short term, but there is no difference with any other calorie controlled diet in the long term.

Right now you are not overweight nor overfat for your height, so eating a very low calorie diet is going to stall after a period of time, which you have done.

Weight loss is never a set thing, people often plateau. Our bodies protect themselves against losing too much weight or bodyfat as for most of our human history, fat = survival when you are living in a cave.

Low carb/keto diets are known to suppress thyroid function, and your thyroid hormones control your metabolism.

Your body can handle a more severe calorie restriction when you have more weight/bodyfat, but when you get closer to your ideal or set bodyweight, severe calorie restrictions are going to have your metabolism slow to hold onto weight (as mentioned by MuscleMom).

The idea is to continue to eat with a mild or moderate calorie restriction and to burn off the fat.

What are your goals?

Focusing on the numbers on the scale isn't always ideal as SuperQT has mentioned. I am 5'3" and I weighed 130 lbs in my current avatar, now with the muscle mass I have, I look lean and take a UK 8/US 6 at 140 lbs.

 

[ironwings]

Hey THere!

I am 23 years old , 5'6, 121.2 pounds and supposedly 27% bf (which I dont nesicarly think is right, I will post pics!) anyways.. I have been on CKD for 7 weeks now. I started at 136 (which I think was mostly water because I was in hawaii being a baddd girl lol) I am now down to 121.2. For the last 2 weeks I havent lost anything and this week I acctually went up in weight. I dont understand. I am only have 1 cheat meal on the weekends and I keep my calories around 1400, my diet rigth now is
meal 1: 160g egg whites
1 tblsp peanut butter
1tbsp olive oil

2: 50 chicken
1 tbsp udos

3:50g ground beef
1 tblsp udos
100g celery

4: 50g chicken
1tbsp olive oil
0.5 tbsp udos

5:50g chicken
1 tbsp peanut butter
100g romaine

6: 50g ground beef
1 tbsp Olive oil


So mostly fat.. I am just so lost why Im not losing weight as I lift 5 times a week and do cardio for an hour 6 times a week.. Any critiques would help.. or anything ..
I show trace ketostix on wednesday but I drink alot of water so its diluted.
I am always feeling slightly fuzzy/dizzy at times and I blame it on the keto..

Check out
http://www.elitefitness.com/forum/d...arting-ckd-i-need-some-meal-ideas-648788.html

You'll find some great guidance there.

 

[mrsmarie]

Hey Everyone!
Thanks so much for all the pointers..
I think I will try and find those books, I know that the lyle mcdonald one is hard to get unless you order it.. I did get a preview(and a pretty darn good one) of the ketogenic diet by him and got a bit of info but every second page or so was not on there, LOL.

Up my calories eh?? That might be a plan.. I am worried about doing that but its worth a try. I took the peanut butter out this week to see if that was making a difference.

My goals is to lose bodyfat.. I am 27% of 121.. so I have like 30 pounds or so of FAT.. I just dont understand where all that fat is but thats what my calipers say so Im believing it.. I will attach some pics as of today to see waht you guys think. Im competing in fitness model so I would love to be in the teens, like 17% bodyfat but thats probably not likely.. I gues I just dont have that much muscle and need to build that up.. Im super frustrated because last competition I stalled at this weight as well.. I made it down to 24% bodyfat but thats as low as I could go. I was doing highprtoen/lowcarb/lowfat then... and same thing.. STALLLLL.. and couldnt get out of it..

ezekiel (thats my sons middle name ) - so do you not cheat at all unless you stall then you do a small carb uP?

 

[mrsmarie]

Oh I forgot to add thanks for the platimum trial

HEre is the pic as of TODAY.. and when i started keto

 

[Ezekiel]

Oh I forgot to add thanks for the platimum trial

HEre is the pic as of TODAY.. and when i started keto

Hi...

You look great!! NO WAY your %27 BF!

I never cheat... Well, mostly never Carbing up can set you back 2-4 days depending.

Also, i use ketosticks to track my progress as well. It can also be a boost to let you know that you are indeed in ketosis or not. If not then you can try and figure out why.

Personally for me, I have always found that if I wasn't on top of the water intake I would stall as well.

I am currantly cutting from 230 to 205 for upcoming Judo Provincials..

 

[musclemom]

Oh I forgot to add thanks for the platimum trial

HEre is the pic as of TODAY.. and when i started keto

There is absolutely NO way you are 27% BF, you absolutely should NOT lose 30 lbs!!! You look plenty thin enough, and remember, cameras add weight.

Only thing I think you need is to do is gain some muscle, honey (just my opinion). You won't do that on the diet you're on, best you can hope for is maintenance.

 

[mrsmarie]

I am agreeing with you on the 27% but I have had my calipers don eweek after week and they still are up in that range.. I dont have enough muscle I know That will be what I will work on when this competition is over.. I want to put a good 10 pounds of muscle.. but for now I need to get lean!

 

[superqt4u2nv]

Your top ab is showing so there is no way your 27% fat as everyone else has said, I am guessing your more like 16-18%. I also agree with MM the you should be looking to gain lean mass vs dropping more weight in order to do that you will need carbs in your diet.

 

[ironwings]

Just to share my personal experience. I was cutting for some photos and kept my diet at 1400 calories and when I stalled I went to 1100. Terrible mistake. My body paid me for it and held onto water like nobodies business. I felt miserable. I hiked my cals to 1800 on the Keto diet and dropped weight like crazy the first few weeks. Water was completely gone, I had energy to do my workouts, and I looked 100% better. The key is for those calories to be clean or if you are following Keto - no cheating. The Cyclical Keto Diet (which we discuss in the thread I shared with you) is the strictest diet you can go on. Go over on your carbs one day and it is over - your body has a field day. Men seem to get away with more cheating than us gals so if you chose Keto - 100% strict. Good thing is you have that day or so (depending on what you choose) to eat some things you probably haven't eaten in years!!

The McDonald book is worth the order.

 

[mrsmarie]

I would love if my BF was in the teens.. LOVE IT!! lol, I need to add muscle.. I used to never want to be "muscular" and then I started to get muscles and I cant get enough!! Once these competitions are over I want to add muscle.. I will be back on here for HOW TOS on that because I just want muscle NOT fat.. I worry about gaining back the fat after keto but we will see when the time comes and I will research how to get off keto without getting all the fat back!!..

I think I will try and up my calories.. Should I up my FATS or my Protein or both?!? And when you said no cheating you mean from Sun-Sat, righT?? I only do one cheat meal because my metaolbism sucks so I feel like a whole day would just make me BALLOON!!.. I was reading that forum and I think some of my problem was I was eating quite a bit of ffat during my cheat meal. I didnt realize it made a difference.. This cheat (if I cheat this week seeing as I had my cheat on sunday because of my sons birthday) I will have cereal.. mmm.. or maybe a low fat brownie with fat free ice cream.. and PEANUT BUTTER!>.. lol.. Oh thats faT? Skip on the Pbutter then.. Anyways.. Im pretty good, well almost perfect at sticking to my diet during the week.. I worry I am taking in too little of carbs.. but I definatly never go over..

Do you think it would be smarter to not have a carb cheat and have like a KETO cheat.? Like peanut butter and stuff like that? then carb up every 2 weeks? Man this stuff is so confusing hahaha but very interesting and thank you all for all your input!~

 

[mrsmarie]

Hey Ladies and men, lOL
I was down 1.2 this week!! YAY!! so thats even 0.8 more then what I gained!! Thanks a bunch everyone! I didnt eat the PB so I think that was a biggie and I also added some extra eggs and chicken so upped my caloreis.. u guys are too smart!!.. Now for the carb up.. EEK Im slightly scared.. I only want to do about a 6 hour carb up.. I got all low fat high sugar foods and I want to start at about 6pm and go till 12pm.. Think thats a good plan?? I only really want sweets lilke cereal and granola bars and I am not really craving any savory food so sweets it is.. I want to do my depletion workout while my son naps which is right now.. Im not totally sure on that either.. I am going to skim some more of that forum u gave me.. I have read the first half gotta finish the second..!! THANKS AGAIN EVERYONE!!!.. the Tanita scale said i was 22.6 bf.. calipers werent done this week

 

[superqt4u2nv]

Hey Ladies and men, lOL
I was down 1.2 this week!! YAY!! so thats even 0.8 more then what I gained!! Thanks a bunch everyone! I didnt eat the PB so I think that was a biggie and I also added some extra eggs and chicken so upped my caloreis.. u guys are too smart!!.. Now for the carb up.. EEK Im slightly scared.. I only want to do about a 6 hour carb up.. I got all low fat high sugar foods and I want to start at about 6pm and go till 12pm.. Think thats a good plan?? I only really want sweets lilke cereal and granola bars and I am not really craving any savory food so sweets it is.. I want to do my depletion workout while my son naps which is right now.. Im not totally sure on that either.. I am going to skim some more of that forum u gave me.. I have read the first half gotta finish the second..!! THANKS AGAIN EVERYONE!!!.. the Tanita scale said i was 22.6 bf.. calipers werent done this week

Tanita scales are not the best way to measure body fat they can help as a mark since your bodyfat went down that is a great sign. Best way to measure body fat is hydrostatic then calipers providing the person doing the caliper testing is well trained.

As for your carb up I believe it is about 2.5 grams per lbm so you would be taking in about 300 grams of carbs in your carb up. Over a 6 hour period would be about 100 grams of carbs ever two hours. Do stick to with low fats in this time frame and make it high GI carbs white rice and white pasta etc. Even fruit like watermelon is high GI. After your last meal take R-ALA 250 mg and continue to take it all day tomorrow with each meal it will help you get back into keto faster.

 

[mrsmarie]

R-ALA.. Ok I will go grab that today!!.. I did the 20g of carbs then did a depletion workout (kind of half assed because I hate working out at home) and just had a couple scoops of PB instead of my ground beef.. LOL.. I hope they have ALA in canada.. they r so sticky here.. Oh well I will go and find out!! THanks again for your help!!.. So should I take 250mg 6 times tomorow as I have 6 meals? Or just with my 3 big ones? I cant wait till my stomach looks like yours!!!!!!!

 

[superqt4u2nv]

R-ALA.. Ok I will go grab that today!!.. I did the 20g of carbs then did a depletion workout (kind of half assed because I hate working out at home) and just had a couple scoops of PB instead of my ground beef.. LOL.. I hope they have ALA in canada.. they r so sticky here.. Oh well I will go and find out!! THanks again for your help!!.. So should I take 250mg 6 times tomorow as I have 6 meals? Or just with my 3 big ones? I cant wait till my stomach looks like yours!!!!!!!

I am in Canada allmax r-ala should be able to find it at most supplement stores. Where abouts are you? I have some friends that own a I chain of stores in the Niagra region as well as North GTA. I am postive they carry R-ala. Yes over the course of 6 meals. My abs don't look like that right now. I can't wait tell they do again too.