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I am 7 days in to my prep-phase, and am only down 1kg (2.2lb). Some mornings I am actually the same weight I was prior to beginning the prep-phase, or 500g above my initial weight.My daily diet consists of a variety of the following:Bacon & eggsChicken breast with mozzarellaSteak250ml whole milkCoconut creamCoconut oilCreamBroccoliOnionProtein shake with coconut milk (post training)Perhaps I've just been eating too much?Should I continue till I complete the 10 days and then make an assessment, or should I restart the 10 day prep-phase and adjust my diet?Thanks.
You can't drink whole milk!
It's only 250ml, and I split it up throughout the day. I mix a little with scrambled eggs, and the rest I mix with cream and coconut cream and add it to my protein shake post training and drink the rest before bed.Do you think I should restart the 10 days and completely eliminate the milk even though it is such a small amount and I have been ingesting it with a lot of fat to counter the lactose?EDIT: I've come in well under 30g carbohydrate every day. Averaging ~20g.
keep going mate, all its gonna take is one big turd and you will lose a "shit" load lol
Thanks, Caino. You really think so? Despite the whole milk error?
It's the only thing I can see wrong to be honest.Don't add fat to your post training shake either. Not needed. You want it fast acting the fat will slow the release.
It's the only thing I can see wrong to be honest.Don't add fat to your post training shake either. Not needed. You want it fast acting the fat will slow the release.
Okay. I was aiming to blunt the insulin response from the protein shake by adding the fat.Do you think the milk is enough of an error to warrant restarting the prep-phase?Only 2lb weight loss in 7 days seems discouraging.
keep going mate, all its gonna take is one big turd and you will lose a "shit" load lol
Thanks, Caino. You really think so? Despite the whole milk error?
switch it up for some cream, not only less sugar taste a lot better too, u wanna mix it with your eggs and use more? light cream it up then! the better you do the prep phase the better your result is gonna be so do it without having any doubts what so ever!!
So, restart the prep-phase you think?This is going to be hard!I've been eagerly anticipating Sunday night's carb-load! Another 10 days with no carbs will be difficult.
So, restart the prep-phase you think?This is going to be hard!I've been eagerly anticipating Sunday night's carb-load! Another 10 days with no carbs will be difficult.
haha if you beleave and TRUELY beleave you have cheated yourself and dont have any signs what so ever of being in ketosis, e.g metal tasting mouth, tired at times, moody or some other symptoms (google it) then start again really, in the big scheme of life 10 days aint gonna kill you nor will putting on 10 lbs we can always lose it or we can die tryin! when i did my prep phase i even cut out my veggies noo sign of carbs because i was in ketosis without even knowing prior to the prep phase, all i ever ate was veggies, and then on my drunk nights id smash anything!! (recognize how this looks like CARB NITE without even knowing lol!) yes i was lean and fatigued and yeah all round shit house lol
I can't say I have noticed many keto signs, which is strange because carbs have been below 30g each day.I've also been eating heaps of food, bacon in particular; ensuring caloric surplus usually avoids the moody and tired feelings often associated with ketosis or caloric deficit and I've definitely been above maintenance.I think I'll eliminate the milk for the next 3 days, and make a decision come Sunday. If I'm down at least 2kg (4.4lb) then I might be satisfied, at least that will afford me a decent carb intake during back loads.I must be in ketosis though. With such low carb intake, how could i not be in ketosis?
Do yourself a favour! Have a carbload and start again from there. This way you can reweigh yourself, start again from the beginning and have piece of mind you've done it right from the start.If you have any questions, just search or post them. Don't assume anything. This is a great forum you'll get loads of help!Craig
Do yourself a favour! Have a carbload and start again from there. This way you can reweigh yourself, start again from the beginning and have piece of mind you've done it right from the start.If you have any questions, just search or post them. Don't assume anything. This is a great forum you'll get loads of help!Craig
That seems like sound advice.I'll still complete the remaining 3 days, only I will eliminate milk entirely. I'll then weigh myself before loading post training Sunday night and make a decision. Either way I will load Sunday night.I also haven't experienced any drop in performance with my training. I can distinctly remember a couple of days early in the prep-phase when I felt lethargic which might indicate a transition to ketosis, but I can't recall a metallic taste; probably because I'm tasting bacon all day.I'm also only training 3 times a week, and cardio is only a light walk for 30-45 minutes 2-3 times a week. Could this be a factor in my limited weight loss? I'd assume there should still be a significant amount of water loss from the absence of carbs though.
you say you are eating a shitload but have you actually tried entering your food into something like fitday or myfitnesspal?it helps me to visually see how much I am eating. Also even though you are under 30g's of carbs a day, for me, I really need to stay under 10 or I don't feel like I'm having results. I keep it as close to zero as possible, and from what I've found on the forums, a lot of the people with great results do as well.
you say you are eating a shitload but have you actually tried entering your food into something like fitday or myfitnesspal?it helps me to visually see how much I am eating. Also even though you are under 30g's of carbs a day, for me, I really need to stay under 10 or I don't feel like I'm having results. I keep it as close to zero as possible, and from what I've found on the forums, a lot of the people with great results do as well.
No, I don't enter my food in to fitday or anything similar.An average day would be:200g bacon6-8 whole eggs250ml milk250g chicken250g beef steak25g whey protein1 onion1 cup broccoli100g mozzarella cheese30-60ml cream1-2 tablespoon coconut oil250ml coconut creamCHO intake is actually closer to >15g daily. 11g lactose from the milk, and trace CHO from tomato paste if I season my chicken breast with it.I'm assuming 3000-3500 calories, but that's a complete estimate and probably incorrect.EDIT:Looks like I am eating too much.
The CHO count from the cream and coconut milk is incorrect. In reality, according to the label on the cream and coconut milk, they net me ~5g.
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