My Fat Loss plan, advice needed. (Cross-Post)

[Savage]

UPDATE

I couldn't post becsaue my acocunt needed to be reverified and I did not know that.

Anyway here's my progress so far;

Day 1
269.5 38% Fat, 167.09 lean mass.


Day 6
259 35% Fat, 168.35 Lean mass.

Looks like I'm moving in the right direction and I haven't started my cardio yet.
I'm also taking 75mg fina EOD , Omna250 Every 3-4 Days (not sure if I should do 3 or 4) and 1cc's EOD of knyoselen(authentic not hte H shit) I have some clomid from about three years ago. taking that once a week.

I going with Mr. X's advice to skip carb ups until I hit 20% bodyfat, do the CKD cycle until I hit ketosis and once in ketosis do a 70% fat 30% protien split until 20%. Sounds like a plan to me.

 

[Savage]

Day 8 258 36%

Why is my bodyfat percentage not going down? I've been in Ketosis for a few days now, I check regularly with keto strips.


Hahaha a tid bit for the amatuer chefs out there like me. Last night I threw some turkey burgers in a frying pan sprayed with PAM cooking spray on top of the burgers I put a whopping does of chilli powder.

When I flipped those bad boys I filled the house with smoke, started coughing and had to open all the windows. Ladies and Gentleman homemade tear gas.

 

[Savage]

Day 9 260 34%

Dropping the knyo, because it may interfere with ketosis.
Still doing 70/30 split no carb up days until 20%

 

[AustinTX]

overall, your calories and especially the calories from fat are WAY too high. you're addressing a short term goal, but are not making changes that are necessary to maintain a healthy diet and weight. Learning to live on a healthy diet is much more important to your health and long term success, than a diet which will not enforce proper eating habits for life. Without making those changes, you are not doing yourself any favors.

If you're ever going to be sucessful maintaining a lower body fat % you need to drop the cheese, and some of those awful salad dressings you're using. A healthy diet is the key to long term success.

Some days you have 70-80% of your calories from FAT. That is insane. Those sort of diets can work in the short term, but you really need to address the bad eating habits you have, and severly cutting back on the fats (most of which are not "healthy" fats, adding healthy fats is necessary if you are on a very low fat diet %5-10% of your totaly calories, at the fat calories you're consuming, you're just adding more unnecessary fat) will be key to maintianing a healthy weight. If you can't cut your dependence on fatty foods, you'll never be able to maintain a healthy weight.

You MUST look beyond a quick fix that will leave you set to go right back to where you were and eat healthy in smaller portions with much less fat. You are officially "morbidly obese", and need to make serious diet and lifestyle changes that you can live with for the rest of your life.

Read the contents on those turkey burgers too, some of them are mostly ground fat and not at all healthy.

This isn't a flame, but it does not appear to me that you are making the necessary changes to your lifestyle and diet to be sucessful.

Bottom line, you need to address your eating habbits first, and quick looking for quick fixes including the anabolics your're taking until you can maintain a healthy lifestyle.

The diet you're on is good for people who are at lower BF percentages, and have healthy eating habbits in place to maintain their loses. It does not appear that you have these.

 

[Savage]

Day 10 257 35%

Thank you for the advice. I adjusted the calories to bodyweight x 10.

IN the past I failed at dieting because I changed the diet too quickly and then just quit.

Mr. X has helped me devise this diet anf he suggests 70% Fat and 30% Protein no carb up until I get to 20% Bodyfat.


I want to do the right thing. I really do, I'm so confused about dieting. The last 3 years have been a mess. So I want to stick with this Keto Diet for a while.

It seems to be working? I don't know, my number are in my signature.


Confused.

 

[PwB]

The ONLY thing that matters when it comes to fat loss is calories. you are caught up on this keto thing as I once was. Fine, eat keto, but don't think the ratios mean shit. All that matters is getting enough protein, EFA's, and a calorie defecit. The ratios of 70% fat, 30% protein or whatever mean shit, I promise u this. Thats why I made the arguement of getting enough protein and not worrying about getting a certain percentage of fat. The reason u didnt lose fat in your above post was b/c calories were too high. There is nothing magical about ketosis, I STRONGLY suggest you buy "The Ketogenic Diet" by Lyle Mcdonald then u won't be as confused or misled about the working of a ketogenic diet. This book gets to the SCIENCE of what is going on, not just BS suggestions taken from Dan Duchaine who had a lot of misinformation in his BodyOpus book and Dr. Dipasquale who doesnt know the difference between rat studies and humans.

 

[ProteinFiend]

you NEED to lift while on a keto diet... if you dont you will lose a lot of muscle... thus explaining while your bodyfat is still so high... workout 3-4 times a week with HEAVY weights.... maybe a 5x5 routine (5 sets of 5 reps, lifting heavy)... this will preserve muscle mass and you might actually be able to make some gains...

also, you are eating too much fat... especially unhealthy fat... (but austin already made a nice post addressing that).. im thinking maybe you should eat 300-350g fat, 250g protein... 0-20g carbs... not sure of the cals off the top of my head...

another to do is to try not to eat 1hr before bed... that should cut down on you storing fat while you sleep

well, good luck, and stick with it!

 

[Savage]

I understand why you guys are saying.

I thought bw x 10 was a calorie deficit. Am I wrong?

I hit the gym 4 times a week. I work out heavy.

Here is what I ahve been eating since my last food post.

3/7/03

Food Name Servings Cals Fat Carb Prot
Pork bacon, smoked or cured, lower sodium 4 oz, cooked 645 55 1 34
Cucumber pickles, dill 7 medium (3-3/4" long) 82 1 19 3
Olive oil 1 tablespoon 119 14 0 0
Egg, whole, baked, fat not added in cooking 3 jumbo 287 19 2 24
Beef, short loin, top loin, separable lean only, trimmed to 1/4" fat, prime, cooked, broiled 10.5 oz 729 40 0 85
Blue or roquefort cheese dressing 4 tablespoon 308 32 5 3
Mixed salad greens, raw 2 cup, shredded or chopped 18 0 3 2
Olive oil 1 tablespoon 119 14 0 0
Crustaceans, crab, alaska king, imitation, made from surimi 4.5 oz 130 2 13 15
Corned beef, canned, ready-to-eat 2.2 oz, boneless 156 9 0 17
UDO's Oil Caps 2 serving 20 2 0 0
Total Calories 2614 188 43 183

3/8/03

Food Name Servings Cals Fat Carb Prot
Cucumber pickles, dill 1 small 7 0 2 0
Egg, whole, fried 6 jumbo 673 51 5 46
Olive oil 1 tablespoon 119 14 0 0
Onions, mature, raw 1 small 27 0 6 1
Sauce, ready-to-serve, pepper or hot 1 teaspoon 1 0 0 0
Polish sausage 6 oz, raw (yield after cooking) 521 46 4 22
Polish sausage 4 oz, raw (yield after cooking) 347 30 2 15
Cucumber pickles, dill 2 medium (3-3/4" long) 23 0 5 1
Chicken, breast, with or without bone, broiled, skin not eaten 8 oz, boneless, raw, without skin (yield after cooking) 236 5 0 44
Onions, mature, raw 1 small 27 0 6 1
Olive oil 2.5 tablespoon 298 34 0 0
Mixed salad greens, raw 2 cup, shredded or chopped 18 0 3 2
Ground beef, regular, cooked 3.5 oz, cooked 281 20 0 23

3/9/3

Food Name Servings Cals Fat Carb Prot
Cucumber pickles, dill 1 medium (3-3/4" long) 12 0 3 0
Egg, whole, fried 4 jumbo 449 34 3 31
Olive oil 2 tablespoon 239 27 0 0
Ground beef, regular, cooked 3.25 oz, cooked 261 19 0 22
Sauce, ready-to-serve, pepper or hot 1 teaspoon 1 0 0 0
Tuna, canned, water pack 1 can (6.5 oz), drained 194 1 0 43
Cashew nuts, roasted (assume salted) 2 oz (18 kernels) 327 27 16 9
Beef jerky 1 Giant Jerk 74 5 2 6
Coffee, dry instant powder, regular 2 teaspoon, dry 4 0 1 0
Cream, heavy, fluid 2 fl oz 205 22 2 1
Seafood Stuff 8 oz 200 2 5 32
Celery, raw 3 oz, raw, yields 12 0 3 1
Poultry food products, ground turkey, cooked 1 patty (4 oz, raw) (yield after cooking) 193 11 0 22
KRAFT American, white 3 slice 150 9 3 12
Flax seed oil, 1 tbsn 2 Quantity not specified 260 28 0 0
Mixed salad greens, raw 1 cup, shredded or chopped 9 0 2 1
Total Calories 2588 185 39 180

3/10/03

Food Name Servings Cals Fat Carb Prot
Egg, whole, fried 5 jumbo 561 42 4 38
Ground beef, regular, cooked 4 oz, cooked 321 23 0 27
Beef, short loin, top loin, separable lean only, trimmed to 1/4" fat, prime, cooked, broiled 10.5 oz 729 40 0 85
Cucumber pickles, dill 5 small 33 0 8 1
Wine, cooking (assume cooked) 2 fl oz 17 0 1 0
Gelatin dessert, dietetic, sweetened with low calorie sweetener 0.5 cup 9 0 1 1
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, raw 0.44 lb 311 14 0 44
Pepper, sweet, red, raw 0.5 cup, sliced 12 0 3 0
Gelatin dessert, dietetic, sweetened with low calorie sweetener 0.5 cup 9 0 1 1
VS Flaxseed oil 3 tablespoon 390 42 0 0
Polish sausage 4.5 oz, raw (yield after cooking) 391 34 3 17
Total Calories 2783 196 20 215

3/11/03

Food Name Servings Cals Fat Carb Prot
Egg, whole, fried 2 jumbo 224 17 2 15
Poultry food products, ground turkey, cooked 1 patty (4 oz, raw) (yield after cooking) 193 11 0 22
Mushrooms, cooked, from fresh, fat not added in cooking 1 cup 42 1 8 3
Celery, raw 2 medium stalk (7-1/2" - 8" long) 13 0 3 1
Beef, round, bottom round, separable lean only, trimmed to 1/4" fat, select, raw 6.4 oz 247 9 0 40
Mayonnaise, regular 4 tablespoon 396 44 1 1
Tuna, canned, water pack 2 can (6.5 oz), drained 387 3 0 85
Celery, raw 1 medium stalk (7-1/2" - 8" long) 6 0 1 0
Cucumber pickles, dill 3 small 20 0 5 1
VS Flaxseed oil 2 tablespoon 260 28 0 0
Cream, half and half 4.4 fl oz 173 15 6 4
VS Flaxseed oil 2 tablespoon 260 28 0 0

3/12/03

Food Name Servings Cals Fat Carb Prot
Egg, whole, boiled 6 jumbo 602 41 4 49
Mayonnaise, regular 5 tablespoon 495 55 2 1
Gelatin dessert, dietetic, sweetened with low calorie sweetener 1 cup 18 0 2 3
Cucumber pickles, dill 1 small 7 0 2 0
Chicken, breast, with or without bone, fried, no coating, skin not eaten 7 oz, boneless, cooked, skinless 361 9 0 65
Cucumber, raw 1 medium 24 0 5 1
Olive oil 1.5 tablespoon 179 20 0 0
UDO's Oil Caps 2 serving 20 2 0 0
Beef, round, bottom round, separable lean only, trimmed to 1/4" fat, select, raw 6 oz 231 8 0 37
Mixed salad greens, raw 2 cup, shredded or chopped 18 0 3 2
Olive oil 4 tablespoon 477 54 0 0
Egg, whole, boiled 1 jumbo 100 7 1 8
Egg, white only, cooked 2 white 33 0 1 7
Total Calories 2566 197 19 173



Accrding to FitDay.com I am buring more calores per day than I eat.
I am eating 257 X 10 = 2570 calories per day
I looked online at a BMR calculator and my BMR is 2373.

 

[Savage]

I understand why you guys are saying.

I thought bw x 10 was a calorie deficit. Am I wrong?

I hit the gym 4 times a week. I work out heavy.

Here is what I ahve been eating since my last food post.

3/7/03

Food Name Servings Cals Fat Carb Prot
Pork bacon, smoked or cured, lower sodium 4 oz, cooked 645 55 1 34
Cucumber pickles, dill 7 medium (3-3/4" long) 82 1 19 3
Olive oil 1 tablespoon 119 14 0 0
Egg, whole, baked, fat not added in cooking 3 jumbo 287 19 2 24
Beef, short loin, top loin, separable lean only, trimmed to 1/4" fat, prime, cooked, broiled 10.5 oz 729 40 0 85
Blue or roquefort cheese dressing 4 tablespoon 308 32 5 3
Mixed salad greens, raw 2 cup, shredded or chopped 18 0 3 2
Olive oil 1 tablespoon 119 14 0 0
Crustaceans, crab, alaska king, imitation, made from surimi 4.5 oz 130 2 13 15
Corned beef, canned, ready-to-eat 2.2 oz, boneless 156 9 0 17
UDO's Oil Caps 2 serving 20 2 0 0
Total Calories 2614 188 43 183

3/8/03

Food Name Servings Cals Fat Carb Prot
Cucumber pickles, dill 1 small 7 0 2 0
Egg, whole, fried 6 jumbo 673 51 5 46
Olive oil 1 tablespoon 119 14 0 0
Onions, mature, raw 1 small 27 0 6 1
Sauce, ready-to-serve, pepper or hot 1 teaspoon 1 0 0 0
Polish sausage 6 oz, raw (yield after cooking) 521 46 4 22
Polish sausage 4 oz, raw (yield after cooking) 347 30 2 15
Cucumber pickles, dill 2 medium (3-3/4" long) 23 0 5 1
Chicken, breast, with or without bone, broiled, skin not eaten 8 oz, boneless, raw, without skin (yield after cooking) 236 5 0 44
Onions, mature, raw 1 small 27 0 6 1
Olive oil 2.5 tablespoon 298 34 0 0
Mixed salad greens, raw 2 cup, shredded or chopped 18 0 3 2
Ground beef, regular, cooked 3.5 oz, cooked 281 20 0 23

3/9/3

Food Name Servings Cals Fat Carb Prot
Cucumber pickles, dill 1 medium (3-3/4" long) 12 0 3 0
Egg, whole, fried 4 jumbo 449 34 3 31
Olive oil 2 tablespoon 239 27 0 0
Ground beef, regular, cooked 3.25 oz, cooked 261 19 0 22
Sauce, ready-to-serve, pepper or hot 1 teaspoon 1 0 0 0
Tuna, canned, water pack 1 can (6.5 oz), drained 194 1 0 43
Cashew nuts, roasted (assume salted) 2 oz (18 kernels) 327 27 16 9
Beef jerky 1 Giant Jerk 74 5 2 6
Coffee, dry instant powder, regular 2 teaspoon, dry 4 0 1 0
Cream, heavy, fluid 2 fl oz 205 22 2 1
Seafood Stuff 8 oz 200 2 5 32
Celery, raw 3 oz, raw, yields 12 0 3 1
Poultry food products, ground turkey, cooked 1 patty (4 oz, raw) (yield after cooking) 193 11 0 22
KRAFT American, white 3 slice 150 9 3 12
Flax seed oil, 1 tbsn 2 Quantity not specified 260 28 0 0
Mixed salad greens, raw 1 cup, shredded or chopped 9 0 2 1
Total Calories 2588 185 39 180

3/10/03

Food Name Servings Cals Fat Carb Prot
Egg, whole, fried 5 jumbo 561 42 4 38
Ground beef, regular, cooked 4 oz, cooked 321 23 0 27
Beef, short loin, top loin, separable lean only, trimmed to 1/4" fat, prime, cooked, broiled 10.5 oz 729 40 0 85
Cucumber pickles, dill 5 small 33 0 8 1
Wine, cooking (assume cooked) 2 fl oz 17 0 1 0
Gelatin dessert, dietetic, sweetened with low calorie sweetener 0.5 cup 9 0 1 1
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, raw 0.44 lb 311 14 0 44
Pepper, sweet, red, raw 0.5 cup, sliced 12 0 3 0
Gelatin dessert, dietetic, sweetened with low calorie sweetener 0.5 cup 9 0 1 1
VS Flaxseed oil 3 tablespoon 390 42 0 0
Polish sausage 4.5 oz, raw (yield after cooking) 391 34 3 17
Total Calories 2783 196 20 215

3/11/03

Food Name Servings Cals Fat Carb Prot
Egg, whole, fried 2 jumbo 224 17 2 15
Poultry food products, ground turkey, cooked 1 patty (4 oz, raw) (yield after cooking) 193 11 0 22
Mushrooms, cooked, from fresh, fat not added in cooking 1 cup 42 1 8 3
Celery, raw 2 medium stalk (7-1/2" - 8" long) 13 0 3 1
Beef, round, bottom round, separable lean only, trimmed to 1/4" fat, select, raw 6.4 oz 247 9 0 40
Mayonnaise, regular 4 tablespoon 396 44 1 1
Tuna, canned, water pack 2 can (6.5 oz), drained 387 3 0 85
Celery, raw 1 medium stalk (7-1/2" - 8" long) 6 0 1 0
Cucumber pickles, dill 3 small 20 0 5 1
VS Flaxseed oil 2 tablespoon 260 28 0 0
Cream, half and half 4.4 fl oz 173 15 6 4
VS Flaxseed oil 2 tablespoon 260 28 0 0

3/12/03

Food Name Servings Cals Fat Carb Prot
Egg, whole, boiled 6 jumbo 602 41 4 49
Mayonnaise, regular 5 tablespoon 495 55 2 1
Gelatin dessert, dietetic, sweetened with low calorie sweetener 1 cup 18 0 2 3
Cucumber pickles, dill 1 small 7 0 2 0
Chicken, breast, with or without bone, fried, no coating, skin not eaten 7 oz, boneless, cooked, skinless 361 9 0 65
Cucumber, raw 1 medium 24 0 5 1
Olive oil 1.5 tablespoon 179 20 0 0
UDO's Oil Caps 2 serving 20 2 0 0
Beef, round, bottom round, separable lean only, trimmed to 1/4" fat, select, raw 6 oz 231 8 0 37
Mixed salad greens, raw 2 cup, shredded or chopped 18 0 3 2
Olive oil 4 tablespoon 477 54 0 0
Egg, whole, boiled 1 jumbo 100 7 1 8
Egg, white only, cooked 2 white 33 0 1 7
Total Calories 2566 197 19 173



Accrding to FitDay.com I am buring more calores per day than I eat.
I am eating 257 X 10 = 2570 calories per day
I looked online at a BMR calculator and my BMR is 2373.

How does my diet look now?

Is it normal for the bodyfat to do that? See signature.

 

[ProteinFiend]

probably not... but how reliable is your instrument for measuring bodyfat? the only real accurate ones are displacement scales (water and air, i think)...

so its porbably just inaccuracies in the instrument.... but you've lost 12 pounds... so i say stick with

rather than go by the scale id go by the mirror and how you feel... if your not shit tired, and you are losing inches... i say stick with it!