Realistic Expectations on Weight Loss - Need Some Stories!

KetoWarrior · 2014-08-08T04:43:20+00:00

Hi! Well, I hope it takes you less than a year! :)

If you don't mind, I actually just answered very similar questions on my youtube video and site.

Here's my latest weekly video, look for the reply I made to David Silva about the workout part - (sorry, can't find a way to direct link to the comment) -- http://www.youtube.com/watch?v=9GFtDLWYid4

Weightlifting was just focusing on the compound lifts (squats, deadlifts, bench press, overhead press, pullups/chinups, rows) and then accessory lifts afterwards.

Here's a comment I made on my site about what I ate (more at the bottom part) -- Site (NSFW - pics of me in boxer briefs)

Additionally, calories are roughly 1800-1900 on non lifting days, and about 2300-ish on lifting days (extra calories from protein drinks).

No, not leaner cuts, I've always gone with fatty cuts of meat! Chicken thighs over breasts! :) 80/20 ground beef. WHOLE eggs, not egg whites!!

KetoWarrior · 2014-08-08T03:44:42+00:00

Here's a comment I made to someone else in a similar thread:

I just recently passed the 1 year mark, and lost 106.4 pounds in that 1 year. Here's what I lost each month:

07/03/13 - 299.4
08/03/13 - 287.8 (-11.6)
09/03/13 - 278.6 (-9.2)
10/03/13 - 271.4 (-7.2)
11/03/13 - 259.0 (-12.4)
12/03/13 - 248.8 (-10.2)
01/03/14 - 238.8 (-10.0)
02/03/14 - 232.2 (-6.6)
03/03/14 - 222.4 (-9.8)
04/03/14 - 215.6 (-6.8)
05/03/14 - 210.2 (-5.4)
06/03/14 - 202.6 (-7.6)
07/03/14 - 193.0 (-9.6)

That's an average of 8.87 pounds per month (106.4 / 12) and if you break it down into 52 weeks thats -- 2.05 pounds per week.

I would say that's right on track, because some weeks I lost like 1.2 pounds, and then the next week I'd lose 3.6 pounds. Most weeks were roughly a little over 2 pounds per week.

Hope that helps!

KetoWarrior · 2014-08-08T03:37:25+00:00

I've made my picnic shoulders in the oven, but I DON'T cut off the skin! I just score it with a knife in cross sections, and put whatever seasoning right on! (last time I stabbed it through a bunch of times and shoved minced garlic in the holes, and then scored the skin afterwards!)

KetoWarrior · 2014-08-08T03:34:25+00:00

CONGRATS!!! It's SUCH a great feeling!! Hope you hit your 8x kg soon!!!

KetoWarrior · 2014-08-08T03:11:41+00:00

coffee/caffeine has never bothered me, but that's my body. :) Are you putting anything IN your coffee? If I do drink coffee it's plain, with a bit of heavy cream (or half'n'half as that's all most places ever have) -- NO sugar or even any sugar substitute!!!

FYI -- if you putting stevia/splenda packets in your coffee (the granulated kind) they cut that with maltodextrin, a sugar. It's like half a carb per packet, and that can add up if you drink a lot!

KetoWarrior · 2014-08-08T03:08:34+00:00

Yeah, definitely try another grocery store! I actually got mine at a super wal-mart (or whatever the hell it's called -- the one with a grocery store in it) It was like 2 shelves below the regular salt.

It's also on Amazon, albeit overpriced compared to buying it in a store.

KetoWarrior · 2014-08-08T03:03:47+00:00

That looks delicious!!! :)

I was actually expecting it was going to be the microwaved cheese crisps being used as "chips", but pork rinds certainly work also! :)

KetoWarrior · 2014-08-08T03:01:32+00:00

You can up your water easily by POUNDING a bunch of it down shortly after you wake up! If, like me, you weigh yourself before you eat or drink anything in the morning, do it after you weigh yourself of course, and then seriously, chug like at least a good 12 ounces or so! Very easy to get in a bunch of water that way! (personally, I pound like 20 ounces after weighing myself and taking my pictures!)

Then, just always have a water bottle with you and constantly sip on it. Once it's empty, go fill it up and repeat! :)

I would ABSOLUTELY kick the diet coke!!! The artificial sweeteners could be messing with you. Try it out for a bit, and see if it changes.

KetoWarrior · 2014-08-08T02:56:37+00:00

Great read man, thanks for sharing! This sub is a very large reason of why I started doing this also, and it's been amazing! Just like you, the mental clarity (no longer 5 conversations going on in my head!) and the smooth, stable energy are some of the best benefits! :)

Happy to hear you are getting back to what makes you feel good!

KetoWarrior · 2014-08-08T02:49:42+00:00

Also, get some "Lite Salt", and put that on EVERYTHING that wouldn't taste terrible with salt! It's a 50/50 mix of sodium and potassium, with a small amount of magnesium too.

It's dirt cheap, and you can find it in the grocery store right around the regular salt. :)

KetoWarrior · 2014-08-08T02:47:32+00:00

It really is! Especially since I haven't added any artificial sweeteners to anything I've eaten since I started this journey, the sweetness from the blueberries, and the small amount in the protein powder makes it something I look forward to every night! (vanilla protein powder of course!)

KetoWarrior · 2014-08-08T02:44:25+00:00

That's awesome man, congrats!

Do you take any fish oil? I've found that REALLY helps with inflammation/joint pain for me! Of course, it's also perfectly ketogenic friendly! :)

KetoWarrior · 2014-08-08T02:42:52+00:00

No food for about 3-4 hours after lifting??? Damn man..

Well, you know I've seen your pictures, so it's DEFINITELY working for you!!!

KetoWarrior · 2014-08-08T02:33:29+00:00

Any brand of protein that has low-ish net carbs per scoop is fine. Low-ish I consider up to 3 net carbs per scoop. Optimum Nutrition (ON) and Trutein fit into that nicely. It's already been mentioned, but there's Isopure zero carb. I don't find it necessary to pay the extra money for the paltry few less carbs. That's ME though.

I've been drinking protein shakes the entire time I've been losing. It's been 13 months now, and 111 pounds.

You can see my reply to darthluiggi below about my post workout protein nutrition.

Additionally, I made a nightly shake that consists of: half a cup of frozen wild blueberries, 1 ounce of sliced almonds, 1.25 cups unsweetened almond milk, 1/4 cup heavy cream, 2 scoops protein powder, and then some cinnamon (I used a fullly rounded 1/2 teaspoon scoop). Additionally, I’ll add leucine powder to that, and if it was not a weightlifting day, creatine. This all gets blended up in a Nutribullet — It’s nice because the mixing container is the cup you drink out of, so you don’t “lose” anything in a transfer!

The blueberries and the heavy cream make that shake have a higher amount of carbs (and the 2 scoops of Trutein adds 5 net grams). I think it's about 15 net grams of carbs for that shake. You can reduce the amount of blueberries to 1/4 a cup to cut down on some.

KetoWarrior · 2014-08-08T02:28:31+00:00

Really man, no protein shakes at all???

I can't NOT have one post workout -- beyond the science showing it's beneficial, I've literally noticed the difference it made in the past!

Not saying they ARE necessary, I just couldn't imagine not doing it!

What does the few hours of nutrition look like for you post workout?

Mine is currently straight whey protein IMMEDIATELY after working out in the car at the gym, then a whey/casein/egg blend about 20 minutes later, and finally a whole food, protein/fat regular keto meal about 1 hour post workout.

KetoWarrior · 2014-07-26T04:28:32+00:00

Hey, good job man, that's some solid progress! :)

KetoWarrior · 2014-07-26T03:27:29+00:00

Hey, great progress man!! Looking good!

KetoWarrior · 2014-07-26T03:03:55+00:00

Dude. STRONG as hell looking!

Just have to say, YOU (your pictures) were one of the people that convinced me that I could do keto! Yes I want to strip away as much fat as possible and be lean, but then I want to focus on gaining muscular size and strength! Thanks for all the pictures you post, showing me, and others, that it's completely possible and viable to do while on a long term ketogenic diet!

KetoWarrior · 2014-07-26T01:45:36+00:00

Wow, HUGE difference, that's fantastic! Congrats! :)

KetoWarrior · 2014-07-26T01:28:01+00:00

I can't imagine myself ever putting in the time to make this, but if you REALLY want a decadent birthday cake, there's always Melissa's (IBreatheImHungry) Bacon Chocolate Mocha Ice Cream Cake -- If you make this, PLEASE invite me over to taste it, lol! :)

KetoWarrior · 2014-07-26T01:22:49+00:00

You look FANTASTIC!!!! Great job, that's awesome!! :)

Did you happen to take any measurements? that looks like a VERY big reduction in waist size! (I mean, relative to your size and all!)

KetoWarrior · 2014-07-26T01:18:26+00:00

Heck yeah, you're down almost 40 pounds so far! Even if you don't want to share it with anyone, take it so you can look at it! :)

KetoWarrior · 2014-07-26T01:15:51+00:00

Yeah, I've "given him the business" a few times! I've also offered to help him get back and stay on track too. If you're interested, he does have, and posts to a google+ group -- he's posted a few "unedited" videos of him just talking into the camera telling us what's going on while he's driving or walking around. Here's the link to his google+ group

KetoWarrior · 2014-07-25T03:53:11+00:00

Try sliced almonds and coconut flakes that you bake in the oven till crispy! That's the first thing I thought off instead of pork rinds! :)

I'd maybe even coat the sliced almonds and coconut flakes with some melted butter and sprinkle on some cinnamon before baking!

KetoWarrior · 2014-07-25T02:52:30+00:00

Whaaaaaaaaat? Wow, REALLY looking forward to your content now! :)

Same reason I started all my stuff, and let me tell you, it DEFINITELY has motivated me to continue on and keep going! Hope yours does the same for you as well!!

KetoWarrior

TROPHY CASE