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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (61,507)
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2/27/17 11:09 A

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I found some videos on Stephanie Person's (she is one of the contributors in "KETO CLARITY" youtube page that might help with muscle building on KETO:

KETOGENIC DIET: How to build muscle on keto without being catabolic
www.youtube.com/watch?v=Xm_ryXVO91M

KETOGENIC DIET: Ponnell explains how to build dense muscle!!!!!
www.youtube.com/watch?v=LOrK0czxitc

KETOGENIC DIET: Building muscle on keto!
www.youtube.com/watch?v=eaPDrQ5w0mQ




Edited by: MOTHERBEAR4 at: 2/27/2017 (11:10)
Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 249.8 lbs 12/17/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westm


 current weight: 249.8 
254.4
227.05
199.7
172.35
145
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,783)
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2/26/17 12:06 P

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I did the sewing back in the 80s. I'm a 4-H girl through and through...even worked for them for a time. I did mostly wedding, prom and bridesmaids gowns. then i just sewed for my family. now i quilt, and do occasional jobs for family members...
my family is like that. My sister is world renowned for her knives..she forges everything from the blade to finishing with gems. she has more artistic ability in the end of her pinkie than i have altogether!!!
And my mom....she is an artist..published poet, book publisher and editor, she designs playbills for broadway plays, etc. lol and shes 87 and works every day!! compared to them, i got the short end of the art stick!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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2/26/17 10:55 A

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My goodness Holly, now I hear you are a professional seamstress. Baker, nurse, and now seamstress... is there anything you can't do? LOL.
Ha...I'm a better gardener. emoticon emoticon I am guessing that a higher up wants to keep us guessing as to how we will look when we are at goal. I think he/she has a good sense of humor.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


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-JAMES-'s Photo -JAMES- Posts: 12,318
2/26/17 10:30 A

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Holly (NIGHTSKYSTAR),
so if that theory of putting on body fat in one order on yourself, and loosing it in reverse is right, then in your case you put it on first on you legs, hence your need to buy clothes big enough in the legs and taking in the waist. But with yet more body fat you put it on in the waist after that.

So going in reverse, you lost body fat first in the waist, and after that weight loss continued in the legs also. Now that you put on some old clothes that fit in the waist you find that they are loose in the legs.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,783)
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2/26/17 9:46 A

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haha James i just addressed this in another group. apparently i'm an anomaly. i've always had the family curse of the "Jones legs". Huge, treetrunklike things..large calves, thunderthighs. But a flat belly, even when i was big...until i started drinking beer and having kids (beer drinking was over before i had kids). then i got that beerbelly too. and yesterday, while looking for some smaller sized jeans in my 30 year old clothes drawer, i realized that what fits in the waist is humongous on my legs. I will never have lovely legs...due to my genes, but its amazing to me that they are now whats messing with the fit...always before i had to get a larger size to fit my legs, and the waist was gaping and i had to take in the waists (good thing i was a professional seamstress, huh?)

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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96.15
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-JAMES-'s Photo -JAMES- Posts: 12,318
2/26/17 12:22 A

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Jules,
you want to loose some body fat, and you are loosing body fat. Great.

You can't choose where to loose from. You can't target through exercise or have any choice about it. My understanding is the last place you added body fat to is the first place you loose from. It just goes in the reverse order of how it was added.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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2/25/17 9:16 P

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emoticon Jules, I know we can do this. BTW, I got over 1,000 calories today. Actually 1,100... so I am close to where I want to be.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


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JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/25/17 7:30 P

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Thank you so much for the support! I find that I AM indeed losing fat but in the WEIRDEST of places. I want to lose it in my stomach area and I've only lost one inch BUT, I've lost of TON of fat in. . . .my ARMPIT!!!!

What kind of sense does that make? It's so hollow that I'm having difficulty shaving.

I suppose that eventually, the fat will come off in other places and I just have to be patient.

I think I will hit close to my calories today.

I'm so glad I have someone in this group as supportive as you. It gives me a reason to feel good about the small achievements I make! I wish you all the success as well. LET'S DO THIS!!!!

SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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2/24/17 7:44 P

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True, but I am thinking that once you "train" your body to burn fat for fuel... that the fat percent should come in line. Work on your calories... uggh, that advice is coming from someone who is having a hard time getting even 1,000 calories a day and is messing up her metabolism more than what it is. What is that saying???.... Do as I say... not what I do. I'm cheering for your success Jules.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/24/17 6:13 P

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I need to lose fat too. I'm like 30% fat and I hardly have ANY lean muscle. What a terrible situation to be in, right? I'm doing body weight exercises and walk/jogging. Those are my macros but I rarely meet them. I'm always under on everything including calories.

My goal is to gain weight. . .I really have no option at this point and gain muscle mass and lower my body fat percentage to about 20%

Do you think that is realistic?

SIMCYN's Photo SIMCYN SparkPoints: (45,279)
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2/24/17 5:34 P

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Off hand without knowing what sort of activity you are doing... I am thinking you need more calories. You are trying to gain muscle, not lose fat. Your numbers are what I am doing... which is far from what you should be doing.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/24/17 1:43 P

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Right now, my macros are set where my protein intake is 65g a day, with carbs at 25g and fat at 103g with caloric intake at 1280 cal. Does that seem off?

-JAMES-'s Photo -JAMES- Posts: 12,318
2/24/17 11:46 A

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More thoughts ...

The time it takes to digest a protein shake is about 1.5 hours. So my experiment the other day where a protein shake raised my blood sugar was due to the high amount of protein easily digested in a short time.

According to this article:
www.precisionnutrition.com/rr
-whey-too
-much

it takes about an hour and a half to digest a protein shake. But the maximum rate of utilization of the protein is about 8 to 10 grams per hour. My protein shake the other day had 35 grams of protein, needing 3 to 4 hours to be utilized, but it was digested in much less than that time, and to deal with that my body turned the excess protein into glucose (gluconeogenesis).

Real food, like a steak, takes a day or two to be digested:
www.reference.com/science/lon
g-digest-
steak-df1898a1aede4dca


Long story short, eating real meat has a slower rate of digestion and the protein can be utilized. Eating protein powder is too much too quick and can raise blood sugar. You may not see that rise if you aren't a diabetic, but I'm expecting it would kick you out of ketosis.


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 12,318
2/24/17 11:25 A

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OK, here is how it works:

Enzymes in your stomach and small intestines break apart protein (a chain of amino acids) into peptides, snippets of that chain, and yet more enzymes cut the peptides into individual amino acids.

The individual amino acids travel through your digestive system into your liver, and then from your liver into your bloodstream for delivery to your muscles. Your muscles are essentially bundles of protein fibres. Exercise and strength training cause micro tears in the muscle fibres, then send a signal to the immune system of a need for repair requesting growth hormone, stem cells and amino acids.

The amino acids are build into myofibrils, and that into muscles to repair the muscles.

But what happens if you eat more protein at that moment than is needed for repair? Lets say you didn't exercise much, or do much strength training, and your muscles don't need much repair?

The way I see it, excess protein can be turning into glucose via gluconeogenesis. In other words too much protein is too much of a good thing. If you are a type-2 diabetic like me you will see a rise in blood sugar from the excess protein. If not your insulin will kick in and silently store the excess protein, now turning into glucose, and store that glucose into body fat.

In other words too much protein is pretty much like eating extra carbs. The way I figure it the optimal spot for protein is about 60 grams a day.



Edited by: -JAMES- at: 2/24/2017 (11:27)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,783)
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2/24/17 1:24 A

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i do Beachbody's 21 day fix...love arm day and leg day...most of the week workouts include weights..

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/23/17 11:56 A

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GREAT IDEAS CYNTHIA!

I'm going to start incorporating looking at my tablet while doing floor work! I've never thought of that! I'm looking forward to doing leg lifts and donkey kicks now! emoticon

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2/23/17 10:31 A

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I love reading this thread. There is a lot of great advice. I had to add my variation of a plank. I love reading and as an incentive to doing my planks, I have made a pact that I need to hold my plank for the space of time it takes to read a page of whatever I am reading. I've done this with holding the chair position up against the wall also (holding the position as long as it takes to read a page). Of course, where my reading addiction really comes in handy is when I am doing my stationary bike. I get a couple of hours of stationary biking in while reading.

Of course my audiobooks are on when doing gardening, housework, etc. Do you know that the brain can process an audiobook while you are playing piano? I've done my best playing while listening to a story. Of course, this has nothing to do with getting exercise in, I just thought it was interesting, although looking back on what I have written, it sounds like I have a worse reading addiction problem than what I thought.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/23/17 8:34 A

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James,

Also, studies say that planks are more effective for building your abs and better for your back than sit ups. There are several variations of planks to target all of your ab muscles.

JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/23/17 8:32 A

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YAY JAMES!!!!

We can do it!!!

I've increased my proteins on my macros a little bit. . . .not much but a little bit. My carbs are still at 25g or less daily. I've never gone over it and I've been able to get my vice, fruit, in as well. I have a little bit of berries every day.

I'm looking forward to getting leaner and stronger!

I've signed up for an in-person running class to teach me how to run properly and an in-person couch to 5K class. They are both given free by the place I bought my running shoes (Saucony Guide 10)

In May, I might reward myself with getting a personal trainer if I stick to working out til then.

w00t w00t!!!!

-JAMES-'s Photo -JAMES- Posts: 12,318
2/22/17 11:03 P

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Jules,
you've actually motivated me to start some strength training. For myself the motivation is partly to have more muscle, and have that muscle less insulin resistant. Those two things will help keep my blood sugar under better control.

So here are the exercises I've added in the morning:
- pushups
- situps
- sideways pushup (so on your left side, weight on your left elbow and on inside of your right foot, left foot resting in front and on top of the right foot, now lift your hip up sideways off the ground to put the weight on your left elbow, and right foot, then hip back down, ... repeat, repeat ...) (then the same but on the other side)

If you have an exercise bench with something to hook your feet under, with knees comfortably bent, you can use that, perhaps at a comfortable incline (head lower than feet), then when doing a sit-up with your hands behind your head, bring your right elbow to your left knee, on the next sit-up bring your left elbow to your right knee ....

Edited by: -JAMES- at: 2/22/2017 (23:12)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
JULESHIDENKA's Photo JULESHIDENKA SparkPoints: (6,209)
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2/22/17 1:58 P

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Thanks for the tips!!!!

I'm definitely doing the squats and lunges. I figured out that I'm quad dominant so I've had to really work on my form to counteract that because I wasn't feeling it in my glutes.

I've bought some kettlebells to increase resistance. In the summer, I'll start school again and have access to a gym daily.

I'm not trying to be Ms Universe, I just want to be and feel STRONG emoticon

MOMMAKAT12 SparkPoints: (6,371)
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2/22/17 10:31 A

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you want to start with building muscle in your thighs and buns because those are the largest muscles. squats squats and squats. try sumo, regular and lunge position to work multiple areas. do some bicep curls, shoulder presses, fly etc with hand weights while you squat. also do some surrenders: from standing position go down to one knee then both knees then stand with the leg you started with. alternate starting legs. these are killer.

 Body Fat %: 27.0
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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 4,815
2/22/17 6:26 A

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I know I need to be gaining lean muscle as I am getting weaker. Just need to fight past the but, but, but's that resist my thoughts...

Proverbs 31:17 She girds herself with strength,
And strengthens her arms.


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-JAMES-'s Photo -JAMES- Posts: 12,318
2/21/17 11:46 P

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Body exercises without weights, to build muscle mass:
www.mensfitness.com/training/
build-mus
cle/bulk-up-without-lifting-a
-weight




James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
-JAMES-'s Photo -JAMES- Posts: 12,318
2/21/17 11:41 P

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Most folks who turn to eating Keto do so to loose excess body fat.

But what if you want to gain weight eating Keto? Well clearly you want to gain mostly lean body mass, not body fat. From what I see it is resistance training that will build the most muscle mass. So weight lifting, resistance bands, setups, pushups...

Certainly eating carbs will make gaining body fat easier, but this isn't what I consider healthy weight being added, not for most people.

Looking for other folks to post on gaining lean body mass while eating Keto.

Edited by: -JAMES- at: 2/21/2017 (23:48)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
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