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    #16
    Originally posted by b.latiolais View Post
    If you've been on Keto for a year and in a calorie deficit, chances are your metabolism has adapted to that lifestyle and slowed way down. It may be best for you to reverse diet by slowly adding calories back in and strength training. You will add some fat back to your body but along with building muscle, your metabolism will boost again with the added lean muscle. Once you are able to maintain your weight at a your maintenance level, then try cutting again by reducing calories for a few weeks.

    This is more like what I want to do. I did keto two years ago for a year. Then came off of it and went on a regular deficit for my wedding. Halfway ate healthy until December and since March I’ve been on a recorded deficit logging food and weighing myself. Started lifting weights and a strict deficit in March, came down from 280 to 250 in early June and I’ve plateaued. Since then I’ve increased calories up to 2600 a day and I’ve maintained weight. Definitely added some size, but need to speak with a coach before I try and cut again or add more calories. Eating 2600 calories of clean food isn’t easy lol. Not sure if I can do 3,000 without chicken thighs and ribeyes.


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      #17
      Originally posted by HighwayHunter View Post
      This is more like what I want to do. I did keto two years ago for a year. Then came off of it and went on a regular deficit for my wedding. Halfway ate healthy until December and since March I’ve been on a recorded deficit logging food and weighing myself. Started lifting weights and a strict deficit in March, came down from 280 to 250 in early June and I’ve plateaued. Since then I’ve increased calories up to 2600 a day and I’ve maintained weight. Definitely added some size, but need to speak with a coach before I try and cut again or add more calories. Eating 2600 calories of clean food isn’t easy lol. Not sure if I can do 3,000 without chicken thighs and ribeyes.


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      If you've maintained weight, but added some size, sounds like you are on the right track. Have you noticed increase in strength? It may not be necessary for you to go to 3000 calories. You may be ready to cut again for 3-4 weeks then go back to a surplus.

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        #18
        Originally posted by b.latiolais View Post
        If you've maintained weight, but added some size, sounds like you are on the right track. Have you noticed increase in strength? It may not be necessary for you to go to 3000 calories. You may be ready to cut again for 3-4 weeks then go back to a surplus.

        I responded to your PM


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          #19
          You'd need a blood work up and list of meds. I met this Lady yesterday in Memorial Hermann hospital The Woodlands. I assume she has a private practice. Seems aggressive and knowledgeable.
          Lisa Fruge RD, LD 713 897 4193

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            #20
            Fit Father Project will change your life - no KETO gimmick or any of that other crap. Methodical approach to transitioning to a fit lifestyle and very affordable. I can't begin to tell you what its done for me in 4 months.

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              #21
              Originally posted by HighwayHunter View Post
              No my macros aren’t the issue. I’m very familiar with the macro splits and I’m currently on 40/40/20 protein, carbs, fat. I’m looking for a coach that can help me with nutrient timing for gym performance as well as a diet that can be helpful with fat loss, and patch the holes I’m missing.


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              Yea I didn’t mean just the blanket macro percentage to follow but a full analysis of your goals. Honestly I can get really close with an accurate body weight, bf percentage, and lifestyle and workout habits. I do my own. I used an online macro coach for an initial cut and reverse to maintenance then figured it out to maintain and start my build. I think I was out around $100 to get going and get the idea.

              Nutrient timing is ehhhhhh for me though

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                #22
                Originally posted by Agdog View Post
                Institute of Eating Management is who we used years ago. They really know their stuff. Someone above recommended Keith Klines, this is his company.
                Keith retired and now has the online program.

                OP, I think it all comes down to timing cutting the extra fats and sugars. I eat every 3 hours 6 ounces of lean protein, 7 ounces of carbs, and unlimited veggies. 2-3 servings of healthy fats a day. I also work out 3-4 times a week and do 2-3 days of jiu jitsu. I've put on good muscle and loss a significant amount of fat while doing this.

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                  #23
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