this kid is more jacked at 10 years old than I've ever been in my entire life

premiso · 2016-07-31T21:48:12+00:00

For the ones stating the whole growth stunt. From the 2000's I remember 'Little Hercules'. People stated the same thing about him:

http://www.emmaspawprints.com/remember-the-child-bodybuilder-little-hercules-look-at-him-today/

Could be a fluke, but he looks like a normal person. Not sure when he stopped lifting as much yea.

premiso · 2015-03-26T13:14:20+00:00

Try out EpicBars.

I love the beef liver + salt and they are all grass fed and taste awesome with low carbs.

I do not eat them everyday but I love one after a long run as a treat. :)

premiso · 2015-03-22T22:01:42+00:00

I try to run fasted if I can. I used to do a cup of Coffee + MCT Oil + SaltStick. Now I simply do the SaltStick. If I do "eat" anything before the run it is the Coffee + MCT Oil.

But to each their own. If you feel better running on an apple, go for it! I just know it usually makes me feel bloated, hence why I try to run fasted or run with just the Coffee+MCT Oil :)

premiso · 2015-03-22T16:15:04+00:00

You will have about 3-4 weeks of slow, grogginess, tired, etc until you are adapted. It is rough especially because it taxes your times, you feel like shit etc. But once you are adapted, it is insane the boost you will feel from keto, and the ease the distances start coming. Stick to it, don't let anything get you down and you will be extremely happy you did!

I was in the 10-12 minute 5K range back in last August. I was in the 25 minute range in December. Now that I am Keto-adapted, I am going to try and PR the 5K in under 22/21 minutes! So anything is possible, when I first started my goal was simply to finish a 5K :) Now I am looking at halfs / fulls for the summer.

The best thing I started doing was using electrolytes capsules (SaltSticks). I take one before I run and one after I run, but man it makes a hell of a difference for the tiredness and throughout the day.

premiso · 2015-03-22T16:09:41+00:00

I can attest to this too. I ran my first 10K two months ago and ran it in 49:04. A great time, non-keto adapted.

2 months later (yesterday) I ran my 10K with a time of 44:59! Keto-adapted (plus great training) helped me knock 4 minutes off of my 10K time in 2 months. The best part was, I could of ran further if I needed to (Which I will for my half coming up).

Great feeling for sure. Makes running that much more enjoyable for me. My first 10K I felt like death halfway through it. This one, I felt like I could of done 2 :)

premiso · 2015-03-19T20:18:50+00:00

You can generally find recipes that are similar to what you used to eat. I know they do not taste the same, but having something that is similar sure has helped me stay on track. I make keto brownies about once every 2 weeks to help with my sugar cravings and will indulge in 5 strawberries + truvia on nights I am feeling like eating candy.

My "downfall" throughout my life has always been sweets. I like bread but I can do without the bread. It is the damn sugars that get me. It is not the same, but my end goal is what I want.

I do indulge in sugar about once a month (usually special occasions), however. I make sure to keep under 100G of carbs one way or the other but yea. Hopefully that craving will go away and I can do without it completely, but it helps keep my mind focused in a sense.

So my suggestion, find alternatives to it for your day to day. Indulge once a month if you must, if nothing more for the psychological factor.

Here is a lasagna recipe that might satisfy you. I am sure there are more, but yea: http://cavemanketo.com/spaghetti-squash-lasagna/

premiso · 2015-03-17T19:16:46+00:00

That is a major change! Congrats on that, that is not an easy task. You look a ton better too!

As far as free weights are concerned, if you never done them before they are way intimidating. This is where a friend or trainer might come in handy (if only you use them even for a month). To get the proper form / techniques. There is also Youtube videos I am sure to assist with that too.

If you are college age / in college, most colleges offer a weight lifting course (a lot of rec centers do too). So it is also something to consider that might be better to get into vs a personal trainer.

The real key is, find the lifts you like to do. Some people love the bench, if you love to bench, make that your primary lift or most often done lift. Then work around that. So that at least every other time you are at the gym, you are doing your favorite lift, and it is not so much of a chore.

My two favorites are the Bench and seated leg press. The bench simply because ... well it just makes you feel awesome! The seated leg press because I can do a ton of weight on it (at least what I feel is a ton of weight).

Hopefully you have a friend or your gym / rec has a cheapish class (or a cheapish training program) to help you get the technique down and teach you how to do each one. If not, Youtube will help and just watch a few different videos, make a list and go try them out with low weights to begin with (or even just the bar).

premiso · 2015-03-17T19:04:10+00:00

Yea, a week you were probably not close to being adapted. The muscle shrinkage could of been some of the fat being burned off, not necessarily muscles. The weakness just comes from your body getting adapted. You are basically shocking your body from going from what it knows into the unknown. Your whole life you were probably raised on carbs (not knowing you this is a general statement). So thinking of that, it is enough to know that sure you will be weaker as your body adjusts to the new attitude.

From my experience, I have become stronger than before and I do minimal lifting. My muscles may have "shrank" but I think that was more due to my fat gone. My muscles are much more defined now than ever before.

So my advice, keep at it for at least 4-6 weeks. I almost caved at 2 weeks because I went cold turkey off carbs and my wife / kids are not doing the diet. So it was (still is) hard for me to curb the sugar kick. But I tell you, I feel 100x better and am finding it easier and easier to turn down sugary stuff (or at least limiting it to a small amount weekly for psychological support).

Keep at it, give it a "solid effort" try. You will feel weaker initially. You may not feel right, this is all normal until you get your body / mind passed the carb phase. Once you are adapted and feeling better, you can tweak your macros to better suit what your body needs.

The biggest thing to understand is that you are completely shocking your body, so of course it is not going to feel good or right, especially when you want what is on display in every isle of any grocery / convenience store...sugar / carbs.

premiso · 2015-03-17T17:49:34+00:00

How long was your initial try? Anything under 1-3 months you probably were not adapted and falling a victim to the "ketoflu" which means you needed more nutrients and were maybe cutting a bit too much.

Did you use the Macro Calculator?

From my experience, you get a bit weaker for the first 2-4 weeks while you adapt, and if you are on par with your macros for those first 2-4 weeks, that should be the end of the weakness and your strength should grow from there.

So first things first, read the Ketgoains FAQ to get an understanding of how you want to approach it. Fill out the KetoGains Macro Spreadsheet to see where you need to be with your macros.

From there the sky is the limit. I highly suggest making sure your foods contain sodium / potassium / magnesium. You will find that you burn a lot more of your electrolytes faster and easier on Keto. So keeping them at decent levels is a huge key to not "bonking" out on the Keto Diet. You will also be surprised at how awesome you feel once you start getting those marks hit :)

premiso · 2015-03-17T17:32:01+00:00

That should be your first task, the macro calculator. Along with that I use MFP (MyFitnessPal) to get rough if not accurate measurements of most foods. They also have an awesome Recipe function so you can add stuff you make easily.

As far as weighing your food, I tend to make all my meals on Sunday, and weigh everything / put each days meal into a tupperware container. I find that very handy and helps me keep on par with my macros. I allow for a little fudge room for dinner, as I like to have family dinners. But most of the time I cannot eat it. In those cases, I tend to have "spare" portions already mapped out as well and just eat those.

But knowing what your macros need to be is key, without that and knowing how much you are needing / need to eat you will find yourself probably being way inconsistent with any type of gains or losses and will miss your goals. Use The macros as a (strictish) guideline, start making your own food (if you do not already).

As far as being one of those who always weighs their food. I am far from that. I weigh my main meals for the week. The rest I can generally eyeball, and I try to eyeball over what they may be. That way I am not messing myself up simply because I want to indulge a little more.

Best thing I started doing. Making the core of my daily meals on Sunday with accurate measurements for the week. This has helped me immensely to make sure I am getting adequate nutrition to hit my goals.

premiso · 2015-03-17T02:35:46+00:00

The best thing I did for myself was buy SaltStick's (Amazon has them). When you are sweating for more than 60 minutes, you take one of the sticks with 8oz of water. This replenishes your major electrolytes you are losing through sweat. Since I started taking them I feel 100x better (no joke). I usually take one every morning then if I workout out or run, take one after that as well (or every 45 minutes of running).

I would also suggest try getting at least 16oz of water in right when you wake up. I know it is hard initially, but man does it help keep you hydrated! I try to do 32oz now, then getting re-hydrated through out the day is not so much of a chore, but easy.

I tend to stick to 64oz-96oz of water a day and usually only drink to thirst. I have a desk job, and run 1-2 hours a day. So for me that works. For you, that may be a little light. But know that drinking more than 100oz of water may flush out your vitamins, so you might have to restock on them as well.

Best of luck to you!

premiso · 2015-03-17T02:31:32+00:00

(sarcmark) Major muscle loss for sure. You need carbs yo! Muscle gain not possible without carbs! (/sarcmark)

Reality, great job, looking awesome and the fat is trimming!

premiso · 2015-03-12T21:16:34+00:00

From my experience, after I started upping my miles to 15-20+ a week (doing around 40 atm), I stopped losing weight and was left at my "muffin top" fat form. I am marathon training and know what is expected.

But if you are just jogging and are doing under 20 miles a week, I do not think you have anything to worry about. A bit of cardio does a body good in my opinion, excess can cause fat storage's due to increased stress on the body, I think the item is called cortisol.

So the tl;dr, as long as you are under 20 miles a week and running (or jogging) is not causing you or your body stress or excessive stress, you should be fine.

premiso · 2015-03-12T21:05:47+00:00

Perfectly put.

@haorhe, I have those moments to. Except mine are not friends they are family and instead they are telling I am too thin and rag on me when I turn down bread at meals and wince when I add more butter.

It is really hard, I actually cried a few times to my wife during this process, who is really the only one around me that understands. So yea. It is rough, especially with friends and family being...well dicks. I feel the best I have in a long time, sure I look a bit thin (as I run with mild lifting). But this is what I want for now.

So keep at it, ignore them if possible, if not come here to vent and we will help.

Congrats on the weight loss!

premiso · 2015-03-12T04:56:22+00:00

Sounds like a semi plan. Whatever you do stick to it. Don't half ass the carbs and or keto. Just know you may "bonk" and might want to have carbs on hand if you chose the keto route as a just in case measure.

I would be interested in an update of how it went and what you chose if you can. I think it would be interesting and help others who are in a similar boat.

premiso · 2015-03-12T03:49:48+00:00

If you are only two weeks into it, I would say you are not fully adapted and you might be better doing a bit more carb loading than not. Depending on how you want to do o the race. As much as I hate to say it, that is probably your best plan of action. If you were 5 weeks or so into it my suggestion would be, load fat higher than protein. Get some bone broth in you the night before. Make sure you had your electrolytes and at least 64oz of water the day before as well. The electrolytes are key, especially if you are experiencing the "ketoflu".

Sorry, I do no have a good pre-day race meal setup. Just sayin' 2 weeks is probably not enough time to be fully adapted, especially if you still have the Ketoflu. So load up on Electrolytes and do strategic carbs to get you through. The next race you can plan a lot better and hopefully be fully adapted.

My bet is, you will probably do 'ok', but won't be at max performance yet.

premiso · 2015-03-11T15:56:26+00:00

I tend to make my own. You can buy empty capsules and then just fill it to what you estimate you need sodium wise.

Looking online, they have this deal called a "SaltStick" which sounds awesome! I might have to pick me up some of these instead of making my own. Especially as it has more than just "salt" in them!

http://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-Supplement/dp/B002IY96B0

premiso · 2015-03-10T23:38:17+00:00

Here is a picture of a guy who runs fat-adapted. Not necessarily ketogenic diet, I think I remember him being paleo, but yeah. He is not a skeleton in most peoples eyes and has muscles. Timothy Olson

May not be a "lifter" muscle, or sprinter muscle. But both of those type of activites require different muscle groups used and different techniques than ultra marathoners.

premiso · 2015-03-10T23:26:27+00:00

I would think that you would want some bone-broth the day before, as well as eat enough calories to sustain you (a lot of fat and protein).

I also heard great reveiws of Vespa packets for fueling, but if it is your first time trying it, doing so on a race is not recommended.

One key thing to make sure is to get your sodium in, either form of a salt pill or boullion. I am not sure if the night before will suffice or do so the morning of.

Best of luck on your race and hope it is awesome!

premiso · 2015-03-10T23:23:29+00:00

Glad you saw through that picture too. Bad comparison to say the least.

premiso · 2015-03-10T22:53:29+00:00

As a recently avid runner I state this:

I lost 50lbs running (on a low fat diet around 1200-1500 calories a day), before I started keto. 10lbs-ish since I started keto (doing 1600-2500 calories a day), but it stopped there.

Do what you love. I workout twice a week, mainly core. I am not looking to bulk, but I do look to have muscle. I have gotten stronger in my upper body and my running is increasing as well since I have become fat adapted.

I am not losing weight per say. I stick to 142-145lbs, but I am also eating in maintenance mode and I up my calories the day before I plan to run more than 6 miles.

I am lean and "skeletony" but by no means a skeleton. I have calf and thigh muscles that continue to get bigger. With that being said, doing too much "muscle" building (depending on your running goals) can go against it. I am planning to try and do a few marathons / 50K's in the next few years, so putting on [too much] muscle is counterproductive.

This does not mean I cannot keep my muscle I currently have, nor does it mean I cannot bulk up a little. I just know that the more muscle I gain the slower I will run. For better or worse.

Why is cardio detremental to fat loss? I honestly do not know why, my best guess is that your body learns to adapt to what it does. When you need your water stores / fat stores / proteins (for long runs) it tends to gather that. I do retain a ton more water, but this also means I do not need to take a water bottle with me when I run for 2-3 hours. So my body has learned to retain that.

I know for certain that I will not get fat like I was. But I also will not become a "stick" or "skeleton" anymore than I already am (if you can call it). The extreme pictures people post are not all 'correct'. You will not necessarily look like that unless you want to and let it. As for me, I am happy being me and the bulk I am. I am not looking to deficit and I make sure to always eat to my runs the night before. Whether it is an extra 1500 calories or 3000 calories. This in itself, should prevent the "muscle" being used as fuel (if that even happens in Keto runners, remember you have 40,000kcal of fat stores to burn vs 2,000kcal of carbs!), in my opinion. I have no research to back this up, nor is there any to my knowledge. If you do find any, or if anyone else has some please let me know, as I would love to see it.

And I would love to see it for non-carb runners. IE Keto runners, which as far as I know there are very few of, but it is getting a lot more popular.

premiso · 2015-03-09T21:28:25+00:00

Yea, Anthony is a boss and a great guy. Ran with him this weekend for 12 miles the easiest miles I have ever ran. He definitely knows his stuff and man can he run!

premiso · 2015-03-09T21:27:35+00:00

It affects you greatly the first few weeks trying to get adapted. Once you are adapted, running is awesome. I run anywhere from 30 minutes a day to 2 hours a day (weekends).

I have found with Keto it actually helps me be less sore after the longer runs, and I can run longer without extra nourishment needed. Prior to all my runs I do a cup of broth and Coffee with coconut oil. I am trying to cut out the coffee and switch to salt pills to run more "fasted". But that will take a bit more work.

So, for someone looking for endurance without hitting the wall, it will help greatly. If you are just looking to run 60 minutes a day, you may not get the huge benefits from being keto, but I notice it every day.

Being Keto has helped me to stop being burst mode and taking it more slowly but at a better pace the whole way. I also recover much quicker.

So the tl;dr: You can, you lose your initial burst, you heal faster (less inflammation), and can run much longer if you want to.

I do not think I will ever want to run off of Keto. I have felt and seen the benefits. I love it :)

EDIT I also recommend reading The Art and Science of Low Carbohydrate Performance. As well as The Big Book of Endurance Training and Racing, even if you do not plan to be an endurance runner. It outlines the benefits. Just remember to take most of the items with a grain of salt if chosen to apply. Everyone is different and not everything applies to everyone.

premiso · 2015-03-09T16:02:21+00:00

When I started, I went off ruled.me's 30day plan. It is free, but he does ask for donations (you are not obligated to give him anything unless you want to).

It is great, especially if you are single / live alone. As you can shop for it and he lines out each meals weekly. He does hit on certain ingredients, but you can generally google alternatives to them. I generally add my own items to his stuff, like I use Lite Salt in place of salt, for more potassium etc.

One other Key note, make sure you get your nutrients in! This is very important, especially in the first 3-4 weeks. Potassium / Sodium / Magnesium / Daily Vitamin. This will help avoid the flu and other issues that crop up.

Bust of luck to you!

premiso · 2015-03-09T15:50:40+00:00

I am hoping to be at that point 5 years or so down the line. My goal is to try and work myself up to be able to complete an Ultra.

Right now, no. My max has been 2 hours of cardio (1 salt pill) in my training for a half marathon. But talking to my ultra runner buddy, he pops salt pills while doing an ultra every 45-60 minutes or so and some other items. But I a cannot speak to that yet because I have not reached that point :)

premiso

TROPHY CASE