Help with Keto
Been on Keto for 3 weeks, strips show me in deep purple end (minus during the day when I show trace amounts due to drinking 2 gallons of water)
Been eating around 175-220g of protein per day, 100-125g of fat and under 25g of carbs. 2105 calories.
I initially lost about 10lbs in a week, probably from water, but I have stalled big time. I haven't dropped a pound in over 2 weeks and I am wondering what is going wrong. I have a scale with bf in it and the bf hasnt shifted either. I changed my work out routine up a bit so its back to heavy ass weights but I gun for the 12 rep range.
currently I am 6'3'' 267lbs and 21%... need to get back to my normal 13% or so to hit the juice again.
My work outs are set up like this:
Monday: Back + Cardio+ volleyball at night
Tuesday Chest+ abs+ Cardio
Wednesday: Off- Cardio run with my Alaskan Malamute
Thursday: Legs
Friday: Shoulders+ Cardio
Saturday: Arms + Abs
Sunday: Off
After my workouts I am in my deepest shade of keto. I tried to tweak the macros and when I add more fat, I feel like shit. When i take fat away, I have no enegery. I know keto requires fat but what am i missing? I havent done a refeed yet, could that be it?
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Old IronI wouldn't worry about busting down to Keto assist until you've exhausted your natty drop. 2105 intake at 6'3" and 267 is already pretty low intake. You may be undernourished even for ketone assistance. You may try to bump fat intake with walnuts or pecans etc by the ounce when your start to feel week in order to fuel your exercise and let the keto state assist during recovery, or flip your carb load up on higher intensity days. Also, have you checked your insulin levels? If you get too far into a ketosis your insulin may not be high enough to break down sugars rapidly enough causing the keton to have to do double duty. Just stabbing in the dark, good luck bro. I see it's been a couple months hope it's worked out for you.
you need to do a carb up once a week or you will stay stalled.
what is your cardio like? i spent endless months in keto so i feel your pain. i used to do intense cardio 2x per day and in the very beginning i would do one cheat meal on the weekends to shock my body a little. the best type of cardio is HIT training on the stair master. 3 min steady climb and then a 1.5 min intense uphill run. i usually do that for about 20-25 min straight. the husband and i have put a couple of people on a cardio regimen just like this and it worked for them really well and they weren't even in keto they were just changing their diet a little according to what we told them.
i usually do a combo of steady state up hill (keeping heart rate between 135 and 155bpm) along with about 8 minutes of Tabata (20sec sprint on 12mph then jump off for 10 sec and repeat)