Gibsorz

I'm not doing keto for anything more than when I want to lose weight, the easiest way for me is to restrict a Macro. I don't like restricting fat or protein, because they are both essential, carbs not so essential. I consider ratio eating, more maintenance than anything else for me. It's what I did for the last 6 weeks, and I stayed more or less the same (will know more once I strip the water weight). In the end a calorie is a calorie, and I am not so worried about being strict keto, as long as I'm in my ratiosand calories 90% of the time I'll lose. I'll still go off ratio 1 or 2 meals a week and that's ok. At this rate, I'll need about 2 more months for my goal weight.

At the beginning of July, winter had arrived, and I was besieged for the last 6 weeks. My shield was strong, and my Lance sharp. I fought the zombie hoard for weeks. Supplies were running low, when Dawn broke and the necromancer was slain. Ok enough shenanigans. What was supposed to be 3 weeks Of consecutive visitors, turned in 3 weeks visitors, 2 weeks vacation, and another week of visitors. Now I'm back. Weighed in at 182 today (been carb fed for 6 weeks now), was at 179 6 weeks ago in ketosis (low water rate). I have generally low water weight, so I don't normally see huge weight change going in and out of ketosis, seems to be in the 4-5 lb area. This is interesting. I'm hoping to be back in ketosis by Monday. Then I'll see where I'm truly at. It is very possible that I actually lost a lb or so over the last 6 weeks, which would be spectacular, because I will have learned better eating and natural calorie management through my previous 2 months of tracking. But even if I don't see that water drop, I tracked nothing, gained 3 lbs from 6 weeks ago, 1 lb from 7 weeks ago. That isn't too bad I didn't sabotage 2 months worth of work in 6 weeks. At my best I was down 20 lbs. Now I'm down 17 lbs from when I started my path back to wellness. So the plan for this half challenge will be 1846 calories Under 30 net carbs a day Over 100g protein a day Balance from fat. That's it. Keeping it simple with this late start. Goal is to be back down to my best weight by the end.

For sure! There is a reason there is 1000 miles between us and the rest of the family. Love them, but they are a little overwhelming when living close. 2 day report, Yesterday was solid. 25 net carbs 1828/1846 calories. Today was ok. 63 net carbs, 1835/1846 calories. The main reason I do low carbs is because it is easier to restrict calories when there is macro that is restricted, and there is no such thing as an essential carb. So on days I'm over, I'm good with it if I keep my calories in check. Mostly, a caloric deficit, is a caloric deficit. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

So weigh in, 179.2lb. I realize I forgot to weigh in at the start of challenge last week. So my most recent was June 24. Previous weigh in 181.2. Down 2 lbs in 2 weeks. Which is right on track with my goal. Also ordered a pull up bar, dip station and a couple other bodyweight items for the home gym. I always loved pull ups, so if I can't go to the gym, I have to be able to do them at home and I don't trust the door frames in this house haha. This is actually a good for experience for the brain. Can't work out, but am generally active between fishing and the 3 year old while my folks are in town. Still losing weight by keep my food intake in check. It really demonstrates that 90% of me getting overweight and pushing obese on the BMI was my eating habits and that I can get back to a weight I am comfortable with without starving myself, or sacrificing a ton of family time for spending an hour+/day on the bike.

July 4/5 were bad days. July 4 was planned to be an untracked day because I was going to be out on the water all day. But the 5th, I ended up out again last minute, so ended up being 2 off days in a row. No big deal. Tried to keep calories on the 5th ball park, the 4th I did whatever I felt like. The 6th and 7th were good days. 28 net, 128 fat, 94 protein. 1747/1846 calories. 25 net, 96 fat, 86 protein, 1333/1846 calories so far. Probably going to have a vodka soda or 2, and a couple squares of 90% chocolate. So will end around 1650 calories on the day. Had a yellowfin tuna steak for dinner protein. Was fantastic. Weight in tomorrow.

You'll also see a lot of day to day variation based on water retention, have you defecated today, etc. Up or down by a couple pounds a day isn't completely unheard of if you don't have a regimented weigh in protocol (mine is weekly on Monday mornings 500ml coffee, 15ml oil, 30ml 33% cream for breakfast and don't weigh in until I've urinated and defecated, nothing by mouth after the coffee until weigh in complete). Sounds OCD, but if 1 week you weigh in like I do, and the next week you weigh in right before bed, it isn't going to be all that accurate for tracking purposes. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Following. I'm 2 months in on my own. 5'9 started with a BMI above 29, on the border of obese. I would say the BMI debate can be relevant in trained individuals. But persons in an untrained state, it is a good indicator. I'm down to 26.3 as of yesterday, so progressing well. Another 10 or so lbs will put me into normal weight. I've been using Carb Manager as a meal tracker to help keep me on point, and making sure I follow my plan 90% of the time (2 meals a week where I eat whatever I want, without going completely crazy). Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

A couple things. This low energy in the afternoon where you want to hide from everybody is rather normal. The "afternoon crash" per se. When I'm not doing ultra low carb, my solution to this is to take advantage of this afternoon crash and delay it until bedtime, by eating the bulk of my high GI carbs with dinner. Those are what cause the sluggish feeling after work for me but it even starts during work around 2 or 3pm and will go all the way to dinner (sugary fruits, potatoes, breads rice etc). By delaying the high GI carbs until dinner, it makes me crash at bedtime, which also helps me fall asleep. Something I can struggle with. When I do ultra low carb, it isn't an issue, but workout intensity struggles. Protein intake/consumption. Menno Henselman presents a lot of evidence on his web site in support of 1.8g/kg of protein per day is the upper limit of anabolic benefit. Eating higher protein than that, assuming you properly distribute the protein throughout the day, will have no further anabolic benefit. It can still have a weight loss benefit to eat more protein because proteins thermic effect is around 20-35% while carbs is 5-15% and fat is only around 5%. Thermic effect means energy required to digest the calorie. So 200 calories of protein will take your body 40-70 calories to digest, where the same fat would only burn 10 calories. I'm a little skeptical on this. Theoretically if this were really that important, people doing low carb high fat diets could have trouble losing at the same rate as others, and experience doesn't support that for me. Not sure why. Source for protein intake: https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

So 3 day check in. Monday - 24 net 1419 tracked. Probably closer to the ball park of 27 net and 1580 ish calories. I topped a bell pepper stuffed with steak with 30g of a herb cheese, unknown brand name or anything. So I'm guessing it had a couple carbs in it. Tuesday - 29 net, 129 fat, 109 protein. 1798 calories. Made buns today, based off of the diedre s kitchen recipe. But I sub out the flax meal for 50g coconut flour and don't use the xantham gum. 4 net per bun, had a double hamburger with bun, with a large salad for dinner and 2 squares of 90% chocolate for dessert. Loved life. Wednesday - 30 net, 104 fat 91 protein, 1578 calories. Had a bun with a single burger and salad for lunch. Can't get over these buns. You'll hear about them a lot. Spent some time trying to find a new workout routine. Think I might give start bodyweight a try, since my last challenge I was doing SL, but my wife was not really supportive of the time commitment (2hr turn around time 3x a week) since she can never get 2 hours of her time with a 3 month old youngest kid. So aiming for a at home hour long session.

On a clear day while at the beach with a north wind I can see the Alaskan panhandle to my North.

Well based on my long term goals, this seems to be the place for me. I've got my folks in town for 2 weeks, then the day they leave, my brother and his wife are coming to town for a week. This will definitely impede on my workouts, because I'll have to have them out at the beach/fishing/hunting every day, so my only goal this month is to drop 5 lbs through diet alone, with workouts when the opportunity presents. Activity level will be high, but planned workouts low. So my meal planning this month involves a limit of 30 net carbs 141 fat With a goal of 115 protein And a KCal limit of 1850/day My standard procedure for this is to have a creamy coffee for breakfast with MCT oil. Then eat the other 1625 calories between noon and 8 pm. My protein source tends to be fish (Dungeness crab, Halibut and, Chinook salmon primarily) because I can get those myself, followed by beef, chicken, pork then processed meats, in that order. I'm out of venison unfortunately and have to wait until October for my moose hunt.

Yea once the baby starts on solids it will be doable. But he generally gives us 12 hours at night then eats 7-8 times during the day. Love the sleep, but leaves little time for her to have kinder free time, she refused to pump or sub with formula so not much I can do. Got plenty of weight at home as long as I'm not doing SL or powerlifting.l Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Officially ended the challenge yesterday so I weighed in at 181.2 . So I did not make the 180 goal that I had. But as discussed, I expected that. I will keep my eye on my weight, I might still be shedding the water weight I picked up from travelling and eating stuff like French fries and drinking beer. Considering near the end I had 5 write off days, I'm pretty happy with that. I'll set my goal of 175 for end of next challenge. 6 lbs in 5 weeks should be able to be achieved. Workouts I did start missing some at the end. Going to look up a new workout, wife isn't overly supportive of the 2 hour round trip for the gym with a 3y.o and a 3 months old at home and no daycare in community here.

Yea I am super fortunate to live a 10 minute boat ride to world class salmon/halibut fishing and having friends who own boats (I cover fuel, they cover maintenance fair deal in my opinion) is convenient. If I was paying the 25$ a pound it is in other parts of the country, I would not be eating this fish. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Oat fibre is the husks of the oats, ground into a flour like substance. Might be hard to find depending on where you are, but it is 100% insoluble fibre from my research which means 0 effect on blood sugar. https://www.amazon.ca/Oat-Fiber-Powder-1-1-500/dp/B00JLRG2QY Today was awesome. Impromptu got out fishing. Was an early morning , alarm at 4am on a Sunday, so only like 4 hours sleep because the baby woke 2/ times last night. Ended up getting 5 Chinook onto the boat. 3 does, 2 bucks. About 60 lbs combined, a couple were small. Hit on 8 others. Had one boat side then it zigged when I thought it was going to zag, and dragged the line into the prop. Fish gone. Then fought another at the end, felt like a true Tyee. Diligently fought it for 25 minutes, letting it run, bringing it back, again, and again. Then I messed up a run when I thought it was getting tired. Stopped the reel too early and he snapped it, took the in line flasher, coho killer hook and all. FML. Better luck next time. As a result of impromptu fishing, my nutrition was a little off. Macros were good, but micros were low. 1854 net, 23 net, 109 fat, 122 protein and 2 nutrl vodka sodas while on the water. Will put another 20lbs of Chinook in the freezer in the end for 50 bucks worth of fuel, so worth the micros being off. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Decent day today. Busy between the kid, tying some herring rigs so the 3 year old can go herring fishing, driving the recycling to the transfer station (don't have recycling pickup), mowing the lawn again (can't wait for the summer drought, so the grass stops growing...), Starting a driftwood gate to replace the ugly metal one to the back yard and getting the spare room ready for my parents who arrive the 28th to meet their newest grandkid. Calorie wise 1624 calories, 23 net, 115 fat, 111 protein. Made a burger with the bread from yesterday for lunch. The burger had 8 carbs. 8! I had arugula, ketchup, mustard, tomato, bread, and a fancy cheese that had 1 carb. I'm liking this bread. Some would call it Franken food, but I miss bread, and oat fibre is mainly just ground oat hulls, wheat protein and flax seed. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Back on track today. Didn't track calories, or carbs or anything. Think I was probably around 40 carbs, tomorrow starting the full track again. On the plus side, I spent the day making a bread. 2 slices has, 2 net 11 total carb 9 fibre 9 fat 17 protein Uses vital wheat protein (gluten) And par fibre, so It's a Little different on teste, maybe Ill try some sweetener next time to curb some of the fibre taste. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Just got back today Breakfast was coffee with cream. Found I was never hungry yet until about noon based off of dinner the night before Lunch I had a beef dip sad, lettuce wrapped burger with salad, and got stuck in the trial one day and one fast food burger with poutine. Dinner I had 2x Indian, 1xthai, 1x pho Went heavier on the rice and roti than I normally would, and I had 2 gulab jabun balls at one of the dinners. Plus actually trying different beers. so not fantastic, but this is my once or twice a year occasion where I'm in the city, so if I can't enjoy it, what's the point? Back on track tomorrow. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Totally talking my language about what to order. I used to be city folk, so love the variety of food, and have learned to make a lot of my favourites in my isolated community. Don't get a lot of ingredients in (like lemongrass, fennel etc) so am limited on the repertoire of what I can make. Take advantage of off island time whenever I can. At Chinese restaurants I normally aim for restaurants with no English on the menu and order by picture. Head on means I know what I'm eating hahaha. Always insulted when I get brought cutlery automatically though. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Weighed in at 182 today before departure. Might make the goal which would surprise me. Going well, haven't been missing workouts, except the one, diet has been on point for 90% of the time I would say, and my stomach must have shrink, because on my off days, when I don't track, I'm not eating nearly as much as I used to. I Figure I'll eat what I want, stay away from fast food joints, fried foods and devil sticks (French fries) for 10/12 meals that I have away from home and that should be good enough. I'm more interested in the Indian/Thai/pho/Chinese etc

Got skunked on deer, had a button buck that I glassed, but he moved on before I was sure enough he was a buck to make a shot. But got about 1/5 of my years worth of fish over the two days. 24 lbs of Chinook filets from 2 Chinook, 15 lbs of halibut from 1 halibut and 4 lbs of ling cod from 2 cod that were by catch. That was day 1, day 2 got nothing, was blowing hard Southwest with rain and had 3 footers stacked on eachother. It sucked hard in the 19ft arima I was in. It sucked even more getting nothing. Yesterday diet was good, 20 net, 141fat, 102 protein, 1822 calories. Made pizza for dinner using an almond flour, psyllium husk powder recipe. Was good, but didn't get it thin enough. Think I'll half batch next time. Can't wait to get some oat fibre to have lower calorie crust. Almond flour really stacks the calories. Did bodyweight workout. Out of town for work next week, leaving tomorrow. Will be interesting to see how my diet does. Any tips? With next to no restaurants where I live it has been relatively easy to follow. But I'm going to the city for the first time in 10 months, and might just eat all the food, since I won't be back probably for another 10 months or longer. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

Wow does time ever fly. Saturday, Sunday Monday were write offs. Didn't track, but don't think I went crazy on the calories, macros were definitely off. Missed my workout Monday due to hunting. Tuesday and Wednesday were good. Worked out Wednesday. Yesterday Macros, 22net, 137 fat, 125 protein, 100 alcohol calories, 1916 total. Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

I luckily live in an area where meat "isn't expensive". I hunt, the last moose I got gave me 300 lbs of meat. So red meat is spoken for, I get deer basically out my back yard. I can see the ocean from my front yard, I can get 18 crab a day (since my kids and wife have licenses), 2 Chinook, and a halibut. The only thing I actually pay for is chicken, and that's because where I live rabbit and grouse aren't very common and I can't raise rabbits in my shed since my house is a rental. Today/this weekend was/is going to be a gong show diet wise. I got my SL in today. But the rest of today was spent organizing a charity fishing derby. It starts tomorrow, and I'm partaking. Up at 4am to get out on the water for 430, since high tide is at 5. On the boat all day, unless we limit quickly. Then Sunday will be up at 5am to be there at 530 for high tide at 6. Back to dock for 3pm so I can do the weigh in from 4pm to 6pm. Then I'm on the grill for steaks for the derby dinner and then the award ceremony. Then Monday I'm out hunting since bucks opened earlier this month.

Mortimer, great question. I get plenty of veggies, but yes, fruit is few and far between. I have my Max on Net carbs at 30, which means if I'm good at eating whole foods, with 1 ingredient, then I can fit some fruit in (blueberries and green apple are my favorite). Carbs can easily creep up eating things like ketchup (I use a no sugar added one to minimize that), sour cream, salsa, store bought taco seasoning etc making me lose out on my fruit (or in yesterday's case it would of been my handful of chips on my salad). Legumes are also out. But for me this isn't a long term eating style. At least it isn't planned on being. I did this for ease of following. Before starting May 1st I would get carried away with carbs, so that is the Macro I decided to limit. A piece of fruit with some whipped cream and grated chocolate for dessert would turn into a chocolate bar, which would turn into a bowl of icecream which would turn into a bag of chips. My plan once I hit my weight loss goal (175 with water weight, so in ketosis, that's about 170 for me) is to go to a 5% surplus, because my long term fitness goals are going to take some serious intensity and it gives me more diversity in my diet. Once I've hit my weight loss goal, my fitness goals are all that matter. If I can hit my fitness goals, I know that my body composition will be desireable, and I will weigh whatever it takes to reach and maintain those goals. I started with 20 lbs of fat more than I should have. So my start is to get rid of that Despite what I have above as my goals, they aren't my stopping point. If I ever hit Sub 8 min 1.5 mile, sub 34 min 8km, 55 pushups, 17+ reps bench press at 75kg, 20 pull ups, 15+ squats at 90kg, 150+ Consecutive situps at 25 reps per minute, 60 cm vertical jump, sub 5.16s 40m Sprint, and a 400 m run in under 1:05, I will stop seeking improve that kind of physical fitness and set myself to maintain that capability for as many years as possible, with new goals to do with fun stuff like handstands, flagpoles, flips and such. Until I were to reach that, which is probably years away, I'll keep working on improving. 5% surplus will be 600 additional calories, or more when my workout duration frequency and intensity increase. I plan on keeping protein intake at .86 g/lb distributed as evenly as possible throughout the day (seems real good for satiety, the day I ate 1300 calories I ate give or take 25g of protein 6 times, and I never had hunger pains) I plan on putting my net carb limit to 95 because without limiting I feel ill go crazy on them, and then the balance of calories from fat. Now plans can change, I might go for 95 diabetic carbs (half of sugar alcohols counting towards daily total) or that might be a total carb number (which would still over double my current intake). We shall see. The main reason for the carb increase, is I don't see how just increasing my fat intake from right now would be a balanced or enjoyable diet. Ultra low carb is great for when you are restricting calories, but once done that, I don't see how it is enjoyable. If you can't enjoy your food, what is the point. I already feel like I take on enough heavy cream/olive oil etc just to get near my target macros.

Good day today Mowed the lawn, with the 30lb kid in the backpack carrier, no workout, but that counts as activity. 1941 cals today 24 carbs, 134 fat, 140 protein Enjoyed a huge taco salad for dinner, even had a handful of multigrain chips to go with it Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice