LEGION FAM!! I’ve done it!! Today I’ve completed the TLS 1 Year Challenge!! OMG OMG OMG!! thanks to all your wisdom and support, members and admins!
So the transformation might not look uber impressive in the picture but let me tell u in real life IT’S MASSIVE!
I started at around 28% bf and I’m now at around 21% and (for those who are still obsessed with the scales) I weight the same in both pictures. I did drop weight during my cuts but then it evened out as I started to grow and bulk. Same weight, 7-8% less body fat.
Also my strength has more than doubled (started squating less than 20kg and I now squat over 65kg x 8 reps!) Also my glutes (my nemesis!) have grown a total of 7.5cm (about 3 inches)!!!! WHAAATTT!!! (And I haven’t even done a proper bulk yet!!) and waist is down 10cm (4”)
Now I want to do a one month booty growth. Which one do u recommend? I’m thinking between the one Mike has on his site or maybe one by Bret Contreras? Please recommend me as I will start next week!
Hey Keto Family! I'm needing help! This is my 11pm blood ketones. I've been Keto for 5 months, not fully strict because I'm enjoying my off season. For the last month I have been strict. I'm now trying to dial in my ketone numbers because I don't know if I'm burning fat for fuel completely. My highest test was 0.8. I'm trying to figure out how to raise that number and would love your advise. Current macros: 140f/24c/112p. Current goals: bulking/weightlifting to build muscle. Thanks so much!
@darthluiggi @drwilliamdavis @dominic.dagostino.1 @dr_randy_lundell @ketosavage
There’s been a lot of theory coming your way recently, but today I wan to get practical. What exactly should I be eating if I want to get into ketosis?
Firstly, let’s look at what you must eliminate. All SUGARS, GRAINS, VEGETABLE OILS, SOME DAIRY, STARCHES & ALCOHOL (initially for the alcohol). Many of these things hide in things like: soft drinks, energy drinks, juices, sweetened anything, powdered coffee drinks, diet drinks, flours (even wholemeal,spelt, buckwheat), crackers, biscuits (anything from a box really), chips, rye, couscous, popcorn, beans, peanuts (yes peanuts are a legume not a nut), peas, lentils, soybeans, tofu, (legumes, while having some nutritional value, are high in carbs and will most likely kick you out of ketosis), most sauces and dressings, milk, processed cheese, fruit yoghurts, canola oil, vegetable oil, grape seed oil, corn oil, soybean, sunflower, safflower, most fast food, processed meat, energy bars, packaged bars (even marketed low carb ones), all sweets (pastries, biscuits etc)..
That may seem like a daunting list! But I promise you it’s not as restrictive as you think. And remember, once you’re on the way to healing your cells and/or loosing weight, you can play around with things a bit to suit you. But personally, I never eat anything on this list above (birthdays, weddings & Xmas are exceptions). So what CAN we eat?
Water, mineral water, almond meal, coconut flour, home made mayonnaise, full fat unsweetened dairy such as butter, cream, cottage cheese, cream cheese, thickened cream, kefir, plain yoghurt, avocado oil, coconut oil, olive oil, macadamia nut oil, green veggies & above ground veggies, nuts, seeds, nut/seed butters, dark chocolate (85% plus), eggs, berries, fish, meat, chicken, free range bacon... can you think of anything else? .
NOTE: There will always be individual variation in all of this - this is just a general guide I’ve developed from all my reading. Almost all programs suggest a month or more of being very strict, then to play around with it once you’ve made that switch. But that won’t work for everyone - a gradual approach definitely will suit some. Compliance is what you’re aiming for. Comments?
“Moment of complete honesty”
1. I’ve really been eating way too much junk lately, like that cheat meal that ends out lasting months.
2. I also haven’t been exercising much either.
3. I’m really loving the new White Famous tv series, re the quote “Moment of complete honesty”.
I’ve got plenty of reasons for all this, work, too busy, blah blah, but needless to say I’m starting to feel pretty ordinary, my waist is expanding, & my recent blood results are going in the wrong direction, so I need to do something now!
Luckily I know exactly how to fix all these problems…
1. Start having PrimalKind again & get back on a keto diet.
2. Start doing some Intermittent Fasting (IF).
3. Start exercising & maybe stop watching so much TV (or at least do some exercise while watching TV).
So on Friday I started making these Supersize PrimalKind Smoothies, each smoothie has 2 serves of PrimalKind, so they’re 1000+ calories & around 1 litre (or 33oz for our US fam).
I’m also adding a bunch of other stuff, a little extra Protein & Creatine (for workouts) & other veggie powders I have around the house.
I originally thought I’d have one for lunch & another for dinner. It took me ages just to finish one, and then I was so full, I didn’t end out having any dinner.
Now I’m having one per day (for lunch) & maybe snacking on some celery or carrots for a light dinner/snack, then fasting until lunch the next day.
I wish I tested my ketone levels before I started, but after eating Pizzas & Chips, I’m pretty sure my ketone levels would have been a big fat zero.
Now it’s Wednesday morning (5 days in) my ketones are 1.1 (yay, back in Keto), my pants are already feeling looser, & I’ve started exercising (so far, a 1 hour Yoga class, a 5km jog, & a 30min gym session on my arms).
I’m really happy how quick I could get back into Keto, this is obviously what Mark Sisson (@marksissonprimal) talks about in his new Keto Reset book, about building the Metabolic Machinery to become more Metabolically Flexible & more Metabolically Efficient.
I’ll keep you all posted on my progress.
Please let me know if you have any questions throughout my latest Keto journey. 🙏
Since starting my mornings with #bulletprooftea , I've been trying many different new teas. My @sipsby tea subscription box has been perfect in helping me discover new types of teas from around the world ☕️
Today, I had the Pinky Up Chai Latte blended with some grass fed butter, collagen, and coconut milk. It's soooo good! Scroll ⬅️to see a closeup of the teas in my personalized box.
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Made this yummy pie on Saturday and it’s #ketofriendly . It is so good. #fat is so delicious and satisfying. The absence of sugar was not even noticeable. I’m planning on being the #piemaster tomorrow for a thanksgiving feast. (I make great pies, heehee). I usually bake 4-5 pies every year. This year I may just make a keto versions of many of them too....so perhaps 8 pies tomorrow? I am going to eat freely on #thanksgiving and enjoy family and not worry about calories or pounds. But....I also want my family to experience the joys of sugar free eating so they too can see how easy it is to break the addiction to sugar, carbs, the hangries, and the holiday belly fat gains. #ketolifestyle#ketoathlete#lavidafit#fitforlife#fitover50
Haven’t been able to complete a full workout in over a week but ya girl is still smiling because I do have the ability to work on my health 🙏🏼 Don’t get me wrong- I’ve been pretty upset with how I’m feeling and not being able to work out... but I’m not going to let that negative energy consume me. It’s okay to NOT feel positive 100% of the time; we are HUMAN and 50% of our emotions are NEGATIVE. For good reason! Negative emotion is part of LIFE. But we also ALWAYS have the choice to change our thoughts and energy. Instead of trying to just push away the negative thoughts and emotions, I’ve chosen to feel them and understand them FULLY. Then I make the CHOICE to change those thoughts to something that will make me feel differently. Most of the time, this looks like journaling my little heart out and getting all of those thoughts on paper and then starting with trying to find something to be grateful for out of the situation/circumstance. Example: being grateful that I have even have the opportunity to improve my health and wellbeing!
I’ll say it over and over and over again. Physical health and mental health go HAND IN HAND. How am I supposed to feel good or heal my body if my head is in a negative space? I can’t. I truly believe that your physical, emotional, and mental health are so incredibly intertwined and you have to address ALL aspects of your health in order to thrive❤️
Mind blown 💨Rethink everything you thought was true. Fat is not the culprit, sugar is! For decades we have been taught and programmed that fat is bad for you, we have learned through extensive research that this couldn’t be more false. Visit our website for more articles and information 👆🏻 #ketodietlife
I could easily be angry and upset because my body feels like it’s working against me. In the past, I would’ve been an anxious mess about not being able to get my workouts in (definitely had a moment yesterday lol) and would just push through the pain and make it worse. I even tried to go to the gym today and attempted a workout but couldn’t finish (see story). My physique can’t be my focus right now. My HEALTH is top priority. I HAVE to heal my body. I’m smiling here after leaving the gym (frustrating because I haven’t been able to complete a workout in a week) and going on a walk instead because I GET to work on my health. I GET to heal my body. It’s a journey 🙏🏼❤️
Finding out how strict you need to be with your carbs depends on many factors. Having read quite a bit on the topic now, it’s clear there are many benefits to being in ketosis (ie a fat burner). The most desirable goal, however, is to become metabolically flexible - predominately burning fat as fuel, but with the ability to switch in and out of a fat burning state, depending on whether carbohydrate is available or not. How long this takes to be achieved is very individual. Professor Tim Noakes recommends that less than 25g of carbs per day is desired for type 2 diabetics and those with severe insulin resistance. 25g a day is the average carb daily carb consumption limit that has shown to assist getting into ketosis. For some it will be lower, some higher. Other researchers have seen benefits for those with epilepsy, brain diseases (Alzheimer’s), Parkinson’s disease, some cancers, improved athletic performance, improved mental clarity, and for faster weight loss (or those needing to lose quick weight for surgery).
So it would seem the evidence is clear that a Ketogenic diet may improve your health, and even in fact be a lifesaver for many. But if we don’t fall in to the above categories, how low should our carbs be?
The higher your insulin resistance, the lower in carbs you must go according to Phinney. Get a blood test and ask for HBA1c. I have done a very detailed post on this in the past (a red post called BLOOD TESTS, WHAT SO THEY MEAN?). Noakes believes that total cholesterol is a waste of time, and instead says your HBA1C (glycated haemoglobin or sugar damaged red blood cells) is the most important test to get. This will tell you straight away how insulin resistant you are. Melbourne Pathologist Dr Ken Sakaris gives these guidelines: 👉🏻ideal less than 5.5 👉🏻 you are pre diabetic and insulin resistant if you’re between 5-7-6.4 👉🏻 you’re diabetic if you’re over 6.5. According to Noakes, if you are less than 5.5, you’re more insulin sensitive, and your body can tolerate more carbs - at least for awhile. However, he recommends getting re tested every 3-6 months.
Has that been helpful? Next post - how do I know if I’m in ketosis.