yo :). i'm 35 male from belgium, been living in Mitaka for 9 years.
I'm 112kg, 30% bodyfat. I've tried the 4HB diet, but I hate feeling my breakfast sit on my stomach till 4pm. I did lose 5kg in a week, but I felt like shit.
I've bee using my summer holidays to get in ketosis with bulletproof coffee, not sure my butter is decently grassfed, i'm also taking a load of supplements, and have lost again about 4-5kilos in about a week, but the pace doesn't feel sustainable.
I'm also trying out a once-a-week, 15-30min slow motion high intensity workout (Doug Mcguff's style) because I have been doing loads of workouts all week long for years and never saw any real muscle gain. I'm 183cm with 74-75kg of muscle mass, but that's from a past life under a martial art instructor father.
i'm gonna try your coffee+MCT oil tomorrow morning, sounds good, cause 10 days to get into ketosis sounds like a bad deal...
i was wondering what kind of supplements you advise, as well as what I should eat to lose fat and gain some muscles on a 3-6 month long term plan.
asked bycedryc (0)
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on August 22, 2013
at 04:07 AM
I don't advise supplements, but I do advise liver, which has the nutritional profile of many supplements. If you can't find liver, kidney runs a close second in terms of nutrient density. Also, I've found grassfed heavy cream to be the vaccine for the low-carb flu.
on August 15, 2013
at 07:32 AM
No need for fatburner supps really unless you're willing to get really down % bodyfat and you're far from that... but maybe some basics like a liver detox, Vitamin D3+K2 and L-Glutamine, NAC and probiotics might help in aiding the gut, if you're 30% BF most probably your gut is not optimal...
Either way, your real problem might be not what you need to eat but what you don't have to eat... everyone here must be sincere with himself and realize why did get to that point.
I'd say that a ketogenic diet will work well, just be sure you do it properly, I'd not do IF nor fancy things, you might not be ready for that, and raises cortisol a lot which probably is already high in you...
I'd have a look at the Leptin Reset and adopt and epi-paleo style of eating or a perfect health diet one... I'd favor the first, focusing a lot into the big protein and fat breakfast, and eating no later than 7-8PM and having long walks during the day, lots of seafood and offal and veggies. I like post breakfast and post dinner walks for weight loss on people that is not fit enough... eating this way it's not very much needed to watch at total calorie intake but if you like to have things under control and gain some insight on how your body is working I'd say use the ketocalculator to find maintainance calories and some online tool like ShapeUp to track what you eat and adjust (works well to realize you haven't got very past the 50-70 gr of carbs and 0.8g/kg of protein...) and I think you're ready to go, just be patient and consistent... You can add some resistance training but I'd not abuse it... 2 or 3x week to start with might be OK.
If you feel bad, make sure you're not lacking sodium and magnesium, and that sodium and potassium are well balanced. Some sea salt or a bouillon cube in a soup or water can help if you feel dizzy at first (low carb flu that some say...).
And I'd cut grains cold turkey (sugars I take it for granted)... and do some bloodwork to see where are you right now, if you do not, you'll only be able to tell how are you improving regarding weight but not regarding other health markers (but losing way usually improves all the rest but better quantify with labs). Lipid profile, thyroid and sex hormone levels I think would be the better to follow changes over time.