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 Diet Discussion Board
 Fat loss Plateau
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| Author | Topic: Fat loss Plateau | ||
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Cool Novice 
Posts: 45 |
Well it seems that i might have hit a plateau while on my CKD.I was dieting for around 4 weeks and having gradual weight loss.But last week and so far this week i have not lost any weight.So im planning on taking some time off eating maintanence calories (or a little more + cardio).I would like your opinons on a few things. 1)How long should i carry this on for.(days) Im thinking i should go for around 5-7 days.Would this be sufficient to kick my metabolism back into full speed?THIS SUX i really wanted to take full advantage of my upcoming break but now it seems like the first week will be wasted.     | ||
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Pro Bodybuilder 
Posts: 337 |
Cut down the time that you do your carb-up. In other words, if your doing a 48 hour carb-up, cut it to 36 hours for ahwile, then to 30 hours, then to 24 hours. I usually take in 10gramsof carbs per kg of lean bodyweight over the first 24 hours of the carb-up. Around 10-15 grams of protein with each meal, and as close to zero carbs as I can. The last 3 meals are figured using 5 grams of carbs per kg of lean bodyweight. Don't be afraid to up your dosage of fat burners if you are taking any. MR. BMJ | ||
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Cool Novice
Posts: 45 |
I dont think my problem is from gaining any fat during the carb up.The reason is that my weight returns to the amount that it was on Friday (Before carb up) around tuesday morning.So i know everything gained over the weekend is due to water and sugar.My weight drop stopped suddenly.I lowered my calories a little too much and im pretty sure my body is in some kind of "starvation mode".Ive been taking my temperature in the mornings and its consistantly low,so it might have something to due with the thyroid.Ive read that to overcome this i need to leave ketosis and eat maintinance calories for a few days im just not sure how to approach that. | ||
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Pro Bodybuilder
Posts: 337 |
Are you getting a bodyfat analysis every week? How do you know that you are not losing any fat? Also, don't judge yourself by the mirror(if you are). Although the thermometer will tell you the condition that your thyroid (somewhat)is in, I have always found that I still will lose fat on a CKD even when it is low. Realistically, it is not at its optimal levels, but you will still lose fat. One thing about CKD's is that it is normal for the thyroid to peter-out fairly quick, even with the week-end carb-up, which is not enough to sufficiently restore levels back to normal (or at all for that matter). Are you judging your progress by your stomach fat loss? If so, remember that on most, if not all males, this is the last place to go. Tell me what you think on what I have just wrote, it will make it a little easier to help you. BTW, what are your stats as of right now? And, how many calories are you eating during the weekdays? Maybe I can help, and maybe I can't, but i'll see what I can do. | ||
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Cool Novice
Posts: 45 |
I understand what youre trying to say.I dont have anything to measure my bodyfat with.The only thing that i go by is the scale.Im only assuming that since my weight increase during the carb up is around 9 pounds and since this weight completely dissapears by tuesday that it must consist mainly of water and other things.I figure that if it was fat i would still have a higher weight for a while longer.I became really upset last week when i didnt lose anything because the weekly drop was one of my main motivations.This is my first time doing CKD,is this type of standstill (in weight) normal?Also at what level is body temperature considered low in trying to monitor the thyroid?I get anything from 96.5-97.2 in the mornings. My stats are:
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Cool Novice
Posts: 45 |
bump | ||
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Pro Bodybuilder
Posts: 337 |
I, and every one I have worked with have been able to drop our calorie levels down to 10 times our LBM without loosing any muscle in the process. Since it is hard to really determine your LBM without calipers/bodyfat analysis, you should be able to lower your total calories to at least 1860 with no problems. That is what I would do as far as calories go. At least for now. In my last CKD, I had a LBM of around 180 (at a 6% marking), and I was able to drop from 205 and not lose an ounce of muscle of only 1800 calories. Body Temp? That seems about a normal range for most dieters after a few weeks on a CKD. You will still notice a loss in fat even with the low body temp, it will just slow down a little (obviously). Are you taking any thermogenics? If not, I would incorporate them into your diet because they will help speed up your fat loss. Take an ephedrine/caffeine/Yohimbine stack. Optional things could be thyroid medication if you want. Do you take any glucose disposal agents like ALA, chromium, and magnesium? If not these will speed your descent into ketosis. I highly recommend the use of ALA for entering ketosis. Do you take thermogenics? Do you take glucose disposal agents like ALA? ***These questions will help some. I would stick with the CKD and work with it. You could also add another day of moderate cardio without much damage. Actually, I do twice on Monday and Tuesday to help burn up glycogen levels faster. The quicker you get into ketosis, the more time you will be in it. The more time in ketosis will more than likely yield a higher percentage of fat loss. [This message has been edited by MR. BMJ (edited December 15, 2000).] [This message has been edited by MR. BMJ (edited December 15, 2000).] | ||
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Pro Bodybuilder
Posts: 541 |
MR. BMJ is a veteran at this diet, and I believe that he is correct in that body temp is not the best indicator for determining how effective a keto diet is; even Duchaine mentioned that a keto diet continues to cause fat loss with a reduced metabolism. BUT I also agree with your idea of taking a short break to restore 5-deiodinase activity. I have read others who are experienced in keto dieting and some have used a break with success. A Zone-type diet at maintanance calories is preferred for no more than a week, or a very low fat diet (15% or less)until morning temp is back to normal.
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Cool Novice
Posts: 45 |
I dont use ALA or chromium and magnesium because i cant really afford them right now.However I have been usinng a thermogenic(Xenadrine) since the beggining of the diet.I have a couple of questions.How long did it take you to get from 205 to 180 and also do you try to get a gram of protein per pound of weight?I have been trying to get a 1:1 protein to carb ratio with a rough estimate of my LMB.I have been wondering if i decided to cut calories should i cut them from my protein,fat,or both? | ||
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Pro Bodybuilder
Posts: 337 |
The last keto diet I did, I started out at a body weight of 205 and 17% fat. It took me about 12 weeks to get down to a bodyweight of 180 at a bodyfat percentage between 5% and 6% (fully glycogenated on Monday not on Friday where I was depleted). I wanted to get into shape for spring break, then I decided to continue the diet so that I would look good for Memorial weekend and the 4th of July. I hovered around 6% most of the time after the initial 12 weeks. I ended up doing it for around 20 weeks. I was pretty shredded for not taking any juice/DNP, etc. I only took ephedrine/Caffeine/Yohimbine for the most part. How much do you pay for Xenadrine? As far as my fat [This message has been edited by MR. BMJ (edited December 16, 2000).] | ||
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Cool Novice
Posts: 45 |
Thats almost the smae situation im in.I started at aound 195-200 at the beggining of november and im looking to loose as much as possible by the end of january so i can start a bulk cycle in Feb.I payed ~$23 for xenadrine from gnc.It was on ssale for 27 and i got the 20% discount.I just finished the bottle and i ordered pure ephedrine hcl caffeine and yohimbe.Im looking for something a little more powerful and better value than xen. | ||
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Pro Bodybuilder
Posts: 337 |
Perfect. Do you have a WAL-MART close to you? If so, go buy: 1. Caffeine tabs. Generic brands like Equate are what I use. There is like 48 to a box (I think), and they cost like $2. 2. Primatene Tabs. A box costs like $8-$9. 3. ALA. A bottle costs like $7. There are 50 Tablets, and the company is called Sundown. Now, the Tabs are only 50mg, but it is still a fairly good deal. I just take 6 Tabs for each dose. These can be taken after your carb-up until ketosis is established. The total here comes out to be around $20. Maybe later, you could throw in some Twinlab's Yohimbe Fuel, which is pretty cheap too. I'll stop here and see what you think. | ||
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Pro Bodybuilder
Posts: 337 |
Woops, just read your last reply and seen that you already ordered some of this. Am I reading this right? MR. BMJ | ||
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Cool Novice
Posts: 45 |
Yes i ordered ephedrine for $10 for 100 Caffeine for $6 for 100 and yohimbe fuel for $15.I was thinking of getting ALA but it looks like with the high doses i would go through bottles quickly.I found some ALA at netrition for $10 for 60 100mg caps but i cant really get it right now. |
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posted December 13, 2000 09:15 PM
rotein ratios go, I just take in a level of fat that equals out to be around 75-85% of my calories. This would make me have a protein amount of around 15-25% (depending on how many carbs were present throughout the day, which is usually only around 1-2%). Therefore, at 1800 calories, I would ingest around 160 grams of protein (80%) and 90 grams of protein (20%). The protein levels look low, but I have never lossed any muscle from this, Nor has any person that I have worked with. At 75% and 25%, This would be roughly 150 grams of fat and 112.5 grams of protein.