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Old 07-19-2008, 05:56 PM   #11
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How much fiber are you getting?
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Old 07-20-2008, 03:25 AM   #12
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Only a can of green beans a day along with a fiber sup in the morning but never had any problem doing #2 or anything.

I am not a firm believer in fiber, goes back to my Vince Gironda roots.

So 2200 calories is too low for cutting, no way! I am 190.
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Old 07-20-2008, 05:39 AM   #13
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How are you calculating your calories and diet ? Are you writting everything down everyday ?

Ok, if you feel that 2200 calories is good enough. If you notice this problem when you lowered your fat down , then raise it back up and your problem should be fixed.

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Old 07-20-2008, 05:48 AM   #14
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I am going to try a 50/25/25 diet for a while and see how I feel.
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Old 07-20-2008, 06:24 AM   #15
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Quote:
Originally Posted by leahcim View Post
Only a can of green beans a day along with a fiber sup in the morning but never had any problem doing #2 or anything.

I am not a firm believer in fiber, goes back to my Vince Gironda roots.

So 2200 calories is too low for cutting, no way! I am 190.
my maintenance calories are around 2800...and i weigh 141....you should probably be eating more
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Old 07-20-2008, 06:50 AM   #16
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For real? I always thought that since I am an extreme endo (used to be 290 lbs.) that I should eat no more than 12 x weight to lose fat.

Honestly, for a few weeks I was eating 2800 with empty stomach cardio every morning for 45 minutes and lifting every other day and I felt great.

Here is my routine, let me know how many calories you think I should eat to lose some fat but retain mass.

empty stomach cardio at 160 BPS every single morning. Might have a day off every 8-10 days.

I do a push, pull, leg routine and lift every other day.

6-8 sets per workout in the 6-8 rep range.

I have a desk job for 8 hours 6 days a week. CP stuff but it does seem like work for some reason.

Af ew months ago my buddy said that since I do cardio like that every morning and heavy lifting every other day, that there is no way my carbs should go below 33% a day.


And I want to add that I appreciate all the help from you guys.
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Old 07-20-2008, 07:29 AM   #17
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maybe you should take a day off from cardio 7 days a week is alot...try maybe 3-4...there is a sticky in the fatloss forum i think on HIIT cardio...i would check that out if i were you...great for fat loss while retaining muscle...

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Old 07-20-2008, 07:52 AM   #18
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Originally Posted by leahcim View Post
Af ew months ago my buddy said that since I do cardio like that every morning and heavy lifting every other day, that there is no way my carbs should go below 33% a day.
He doesn't understand keto diets, I think. There is a good chance that you would do better with a moderate carb diet...it just depends on the person. You can experiment around and find what works best.

Another thing that could help is to take some digestive enzymes around meals. Or some probiotics. In theory, I suppose your body could be used to producing a certain amount of enzymes over X period of time. Fat would slow the digestion. Now you have low fat and enzyme production hasn't caught up. Just a guess because I'm not sure how that system works.

Like Talo said, if you increase fats some, then problem solved. And because your calories were too low anyway, then it should be pretty easy to do without messing up your diet.

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Old 07-20-2008, 08:17 AM   #19
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I agree with them both - increase your calories.
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Old 07-20-2008, 09:03 AM   #20
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I have been on a strict keto before.

65-70% fat
rest protein
Trace carbs (fiber)

Carb load every 6-8 days.


It just seems that when my fat is too high, I deflate, if you can understand that.

high protein and minimum fat, keeps my muscles full but I get that stomach discomfort. I think it has to d with when protein is ate alone, it will transfer to glucose, if you have no fat with it. I guess I need to find a sweet spot.

I find that while cutting I can get away with 75-100 grams of carbs a day, that is it. And those are are always surrounding workouts.

I will try this...

Workout M-W-F
cardio T-TH-SA
rest sunday.

I still think with 45 minutes of exercise a day that 10-12 x weight is good but I will raise them some.

Thanks agian for all the advice.
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