Back from Remission, weight gain.

[KK123]

Thanks...makes sense about the fats...I’m always hungry esp after hitting the weights..advise of the butternut taken...cant wait to see the families faces when I plate that up! Lol

Cut it into chip shape chunks and I swear you would think you were eating chips! x

 

[Worthingbloy]

My suggestion would be to listen to your body (using a glucometer as your hearing aid)

if you test your blood glucose before eating, and then two hours after, if the rise has been greater than 2mmol/l then you have burdened your body with more carbs than it can cope with, and it is struggling - which will lead to a deterioration in your bg management and an escalation in your diabetes.

You will soon learn exactly which foods and which portions suit you and your body.
Then you get to choose whether to assign labels to your way of eating.
No need to call it keto, or low carb, if you don’t want. Just name it ‘the way of eating that suits my body best’.

While I completely agree with you that there is nothing more likely to drive people away from serious low carbing than Keto Zealotry, you might consider which you dislike the most - cutting carbs to whatever level suits your body best, or a progressive increase in blood glucose and an equivalent rise in medication to try and control the bg as your body fails to cope with the carbs you are eating.

Thank you for this....Yes, meter and monitoring all the way, after this mornings readings of 13 2 hours after breakfast of Black Beans and Sourdough I'm paying for this, it's taken 5000 steps and 5 hours to get it to 7.1.
I think after reading a lot here, I'll take it bit by bit....Diet is key without being too caught up on 1 fix, fits all...I'm cutting carbs by 50% as from tomorrow and see how I go, I'll fast for 16 hours and see what's what. Thank you for understanding...

 

[Worthingbloy]

From what I have seen in the body /power building and strongman arena, you will not get away with high carb, even with the muscle. Examples of this Dr Shawn Baker, Hafthor Bjornsson and Stan Efferding; all of these had blood sugar issues despite the muscle and being either at the top or near there top in their respective sports (all resolved with dietary changes). I have noticed that it doesn't matter if an athlete is endurance based either - it is not possible to out run the carbs.

Once you have been metabolically broken it seems apparent to me a path has to be trodden. Keto only restricts from convenience point of view (which is usually code for fast / fake food) ...., beans and grains, all of the other food groups are there and even treats (YouTube Ketoserts). So my after midday breakfast was 4 bacon sandwiches, mackerel sandwich, marmite sandwich and nuts (my mouth was bursting with flavours):

View attachment 47889
The bacon sandwiches are sweet in a meaty way, the fish monger made pate and marmite offer umami flavours and nuts for texture and other good things. Dinner will be mostly lamb shoulder with garlic and rosemary (I will have loads). All of this will fuel 100 barbell squats and X3 bar workouts.

I do butternut squash as well.

Thank you, I've beed reading about Stan and looked at a similar posts you replied on about Protein. (if I can get away with a bit of rice I'd love too) same with Apples and Melon. I eat Full fat Greek Yoghurt and Protein powders with summer berries when I need to protein up to my targets. As someone suggested my meter needs to be my guide. Just wondering as you clearly lift heavy items. Do you track calories? Would you advise to start with? I see a lot here about Calories, I understand energy in/out...I'm about to start a 'cutting' phase of reducing by 250 per day for the summer now too. Need to be at 80kg @ 7-9% over 12 weeks thanks.

 

[Daibell]

Thank you, I've beed reading about Stan and looked at a similar posts you replied on about Protein. (if I can get away with a bit of rice I'd love too) same with Apples and Melon. I eat Full fat Greek Yoghurt and Protein powders with summer berries when I need to protein up to my targets. As someone suggested my meter needs to be my guide. Just wondering as you clearly lift heavy items. Do you track calories? Would you advise to start with? I see a lot here about Calories, I understand energy in/out...I'm about to start a 'cutting' phase of reducing by 250 per day for the summer now too. Need to be at 80kg @ 7-9% over 12 weeks thanks.

Hi. Measuring Calories is fine for seeing what you are burning in the gym but they are not relevant for what we eat (despite food Traffic Light Labelling). Each food group is metabolised in different ways by the body and their calorific values are different. So, I would suggest you ignore Calories in what you eat. Set yourself a level of Carbs and have enough Fats & Proteins to keep you feeling full. Tweak the Carbs to achieve the weight and BS level you are aiming for.

 

[bulkbiker]

Thank you, I've beed reading about Stan and looked at a similar posts you replied on about Protein. (if I can get away with a bit of rice I'd love too) same with Apples and Melon. I eat Full fat Greek Yoghurt and Protein powders with summer berries when I need to protein up to my targets. As someone suggested my meter needs to be my guide. Just wondering as you clearly lift heavy items. Do you track calories? Would you advise to start with? I see a lot here about Calories, I understand energy in/out...I'm about to start a 'cutting' phase of reducing by 250 per day for the summer now too. Need to be at 80kg @ 7-9% over 12 weeks thanks.

Are you vegetarian by any chance.. I see no mention of meat and fish in your meals?

 

[Worthingbloy]

Hi. Measuring Calories is fine for seeing what you are burning in the gym but they are not relevant for what we eat (despite food Traffic Light Labelling). Each food group is metabolised in different ways by the body and their calorific values are different. So, I would suggest you ignore Calories in what you eat. Set yourself a level of Carbs and have enough Fats & Proteins to keep you feeling full. Tweak the Carbs to achieve the weight and BS level you are aiming for.

Thanks I'm slowly wrapping my head around low carb....But I'm not looking to lose weight rather getting the BS levels right for me. Hence my reliance on Calories in/out. I don't want to lose the 'Gain's I've made in the Gym...At 52 years they are hard to keep at a lean level....so I'm thinking as Protein and Carbs are the same I'll swap them around and split the rest with fat. I'm always hungry and Protein seems to fill that gap and satisfy. It's going to be a interesting few weeks ahead! Thanks for your input

 

[Worthingbloy]

Are you vegetarian by any chance.. I see no mention of meat and fish in your meals?

I tend to lean towards plant based foods...maybe red meat or chicken once per week, no processed meats and fish 2 times. I don't have much dairy beyond yoghurt. Rarely Cheese...Nuts and lots of Eggs , My main source of Protein is Eggs and Egg white. (Proper nuts, not Peanuts)...I'm seeing a lot of meat recipes that really don't do it for me. Bacon/Sausages never. thanks

 

[searley]

It annoys me a little that the nurses don't consider the difference between muscle weight and fat weight.

I take testosterone so if I do a few pressups or a small amount of weight lifting I quite rapidly gain weight.. But it's clearly muscle

And I get the comments ooh you've put weight on... If I stop the test then I loose weight again and the say you wouldn't want to lose any more your already too thin..

 

[Mbaker]

Thank you, I've beed reading about Stan and looked at a similar posts you replied on about Protein. (if I can get away with a bit of rice I'd love too) same with Apples and Melon. I eat Full fat Greek Yoghurt and Protein powders with summer berries when I need to protein up to my targets. As someone suggested my meter needs to be my guide. Just wondering as you clearly lift heavy items. Do you track calories? Would you advise to start with? I see a lot here about Calories, I understand energy in/out...I'm about to start a 'cutting' phase of reducing by 250 per day for the summer now too. Need to be at 80kg @ 7-9% over 12 weeks thanks.

I have noticed that people like Stan, Mark Bell and Nsima Inyang have put their bodies through absolute torture in the past for glory, and recognise that it is smart to pull back, and maintain for longevity, let alone joint and injury prevention.

I don't track calories as I come from a computer science back ground, which will not allow my type of mind to ignore what food actually does in the body, just as BMI is rubbish for a rugby player, CICO can in my view only work if ones food list is settled on a programme. So let's say with 15 items in a fixed diet, salmon has 500 calories, if I swap the salmon for 500 calories of Mars Bar, my body will create more insulin and potential fat with the Mars Bar. Life is too short for me to track todays dinner:



Note that I technically break the traditional Keto stuff without being too far away. There are carrots, butternut squash, beetroot and 3 cherries. Carrots I have keep throughout my entire 6 year journey, butternut squash I accepted to make the family meals singular (and they are delicious), I eat hard cherries and plums in small amounts and beetroot for blood pressure (118 / 70 now). So this meal and my earlier have most elements of nutrition and suit my taste profile whilst supporting the weights and walking. I am working on short intense workouts in a power lifting manner.

That is a serious cut, the best I have been is 9%. The easy wins are keep it basic. Sleep is a simple win. Consistency. You will need to do cardio to get to the levels you are looking at. You will need to go to failure to illicit a response, at about 80% of your max, I would totally avoid maximal lifting due to the neurological recovery time. I have found using the X3 bar is easiest way to achieve a response, without injury, so good on the joints and real results. Assuming you are a seasoned lifter with good technique, get your mind right, it is gonna hurt. When I got to 9% I removed diary and berries.

If you want to guarantee results then either Ketogains, https://ketosavage.com/online-ketogenic-coaching/ or https://www.breakthebar.com/.