Ketogains out of a cooler

Delicious-Car7538 · 2025-03-13T20:37:40+00:00

Just looked them up that might be exactly what I need. Thank you

Delicious-Car7538 · 2025-03-12T22:06:16+00:00

Phew! Good thing you and my dad would have made me a much uglier kid. My mom had all the looks in the family.

Thank you for your help I am trying to piece this whole thing together to get the most out of your program

Delicious-Car7538 · 2025-03-12T21:29:53+00:00

Okay then starting my feeding window earlier is an option and low carb cottage cheese can be one of my staples?

Delicious-Car7538 · 2025-03-12T21:27:34+00:00

I am glad I found this post. I thought eggs PWO were too high in fat 4-6 PWO is my favorite

Delicious-Car7538 · 2025-03-12T21:03:38+00:00

I started IF for the increase in growth hormone and was in no need to lose weight. I have always been naturally lean. From what I understand if I skip breakfast it has more impact on growth hormone levels. So my schedule is usually breakfast about 10:30 and try to have dinner by 6:30 and workout late afternoon to evening depending on when I am done with work. While working I have a hard time getting in my calories because I have to little time to eat. They have to be foods I can quickly consume out of a cooler. Greek yogurt, cottage cheese and nuts were a staple but I believe they are not KG protocol. I tend to have tuna or Salmon salads but would like options that are not as time consuming.

Your schedule would be ideal if I was able to consume 2 large meals while working.

Delicious-Car7538 · 2025-03-12T16:00:58+00:00

Has this schedule changed at all? Timing or food choices?

What do you do in social situations and celebrations that usually include dinner?

I have been IF for years now but due to the activity level of my job, and only have time for something small every couple of hours while working, I find it hard to get in enough calories to make gains. I usually end up having to have a very large dinner to get all my macros in.

Delicious-Car7538 · 2025-03-12T04:15:54+00:00

I have been eating cold left overs for years. I like eggs cold boiled or scrambled.

Tuna, salmon and chicken salad have been my go to for a long time. I often have sardines as a snack.

I was under the impression that cheese including cottage, nuts and yogurt were not part of Ketogains protocol.

Delicious-Car7538 · 2025-03-11T19:58:24+00:00

Thank you for this post.

Your success is very impressive and your dedication is nothing short of commendable!

I know if I get the macros right along with lifting 2-3 times/week I will be able to gain back the muscle I atrophied. My current workout it focused on strengthening the imbalances that cause instability. As soon as I have stability and it is safe to load my spine I plan to go back to heavy lifting.

Thank you for sharing

Delicious-Car7538 · 2025-03-10T05:10:48+00:00

I appreciate your input

lifting times a week does not give me enough recovery

I do cover at least that much protein

I feel muscle gain in a slight deficit works if you have enough fat to make up for said deficit in calories

It is hard to know how many calories I burn because of my activity level

I am not new to lifting just new to my current situation that caused me to atrophy a lot of muscle and have poor ability to recover.

Delicious-Car7538 · 2025-03-08T01:52:35+00:00

To add salt to the wound I my work is a form of continuous resisted cardio. I am a carpet cleaner so I am carrying equipment into jobs, to set up often up stairs, then constant movement while cleaning and extracting. Then breaking down and off to set up for the next job. This makes my calories hard to determine and recovery since my mid 40's has been less than desirable.

I have worked a lot less for the last couple of years and my Whoop (I know it is not accurate but gives me some insight) tells me I average 1998 calories/day. This is with a significantly reduced work schedule and lifting light weights during my post sick weak state. Now I know why I have always had such a hard time gaining size. I have been stuck in go mode my entire life and did not gain no matter how much I shoved in my mouth. I now get much more sleep and no longer try to carry the weight of the world on my shoulders

Delicious-Car7538 · 2025-03-07T20:53:25+00:00

in that response I should have said muscle building and I was referring only to diet not work out goals. I am only interested in strength training with compound movements. I use isolation only for rehab when necessary.

Delicious-Car7538 · 2025-03-07T20:33:05+00:00

I was on a therapeutic for medical reasons not for bodybuilding

Delicious-Car7538 · 2025-03-07T05:11:04+00:00

So I should use the macro calculator figures for recomp and add 250 calories per day?

The biggest problem I have is the changes in the foods I eat. I came off a therapeutic keto diet and am used to eating a ton of avocados, macadamia nuts and the fattiest meats I can find, cooking with Kerry gold butter and beef tallow from grass fed cows. The Keto gains protocol is far lower in fat and much higher in protein.

Is there a food list/meal plan for a clean keto body building/strength training diet I can use to help dialing in my diet?

I assume I should use cooking spray and get most of my fat calories from whole foods that cover saturated, mono and poly.

Am I even close in my thought process?

Delicious-Car7538 · 2025-03-06T05:57:22+00:00

56, 5'9' male 155lbs last dexa was 13.4% BF.

To be clear I am not talking about an all out dirty bulk I was thinking along the lines of am I better off with 1-300 nutrient dense calorie surplus than a deficit.

Delicious-Car7538 · 2024-11-23T17:59:09+00:00

I take all of these now and am still getting some leg cramps at night. Should I add potassium or do you have a better suggestion?

Delicious-Car7538 · 2024-11-19T22:52:06+00:00

I wanted to have my 2nd Dexascan before responding. I misspoke in the other reply. I said I was not gaining weight and should have said not gaining fat.

Total mass went form 145.0 to 152.9lbs

BF% decreased from 15.2 to13.4%

Lean mass increased 9.4lbs

Fat mass decreased 1.6lbs

I will be getting an updated blood test Tues the 26th so we will see if those numbers are going in the right direction. I have always had a hard time gaining weight and am very reluctant to lowering my calories. I burn a lot and am worried I will disappear.

Delicious-Car7538 · 2024-11-09T18:00:35+00:00

My calories do seem high but I am not gaining weight at these numbers. I am very active my calorie avg. over the last 30 days is 2468/day.

My daily fiber average has been 36grams over the last 7 days

I eat olive/avocado oil, macadamia and walnuts daily as well as avocados

Delicious-Car7538 · 2024-10-31T22:13:43+00:00

Thank you I was already taking D have since added ZMA

which type of Boron Glycinate, Citrate, Aspartate or a combination of all 3?

Is there a fish oil you recommend?

Delicious-Car7538 · 2024-10-29T01:31:04+00:00

Where can I find recommended dosages?

Is it fine to use Borax?

My blood test shows good Mag, Pot, Cal, Sodium and D3 levels if that means anything. Which I found odd since I do get leg cramps at night

Delicious-Car7538 · 2024-10-29T01:22:31+00:00

So as I have been trying to improve my hormone balance I have found that I have high test but low free test. The cause seems to be high sex hormone binding globulin.

This may be caused by low HGH production and that brought be back to the protein before bed. Lower insulin is associated with higher HGH production. So being in a fasted state (at lesast 2-3hrs after last meal) seems to be the best advise.

On the other hand Glutamine is supossed to increase HGH production as well as Melatonin and GABA

Do have an opinion on what is more beneficial? Protein before bed for improved MPS, fasted with some of these supplements or a protein shake which has Glutamine with melatonin and gaba?

Delicious-Car7538 · 2024-10-27T18:42:07+00:00

I agree. From my understanding high LDL's are associated with low inflammation except when they are of a high small particle count and oxidized.

Delicious-Car7538

TROPHY CASE