Monday, June 11, 2018

Breaking through plateau?

MY PROGRAM TO BREAK THROUGH PLATEAU 
WITHOUT MUSCLE LOSS:

1-Low carbohydrate high fat diet with very high protein (150g/d)
2-Maintain ketosis greater than 0.5
3-High repetition (25) low weights 4 sets a week. 
4-Increase Victoza to decrease hunger of increased exercise
5-Add Actos to decrease insulin resistance

 I started Atkins in Jan 2011, I didn't lose weight
but I did maintain my weight despite ad libitum diet.

I lost and maintained my weight with diet medications link.

Does ketosis decrease hunger?  link


The Science of Ketosis and LCHF  link



I have been in a plateau region between 200 and 210 lbs.
 depending on travel and exercise.
I gain weight with exercise and high protein and
 nutritional ketosis greater than 0.5.

At 66 years old I am concerned about sarcopenia.
I want to get to 190 pounds and a waist less than 40 inches to help my DM2 insulin resistance.

Unfortunately as with most large amounts of weight loss there is a large amount of muscle loss.

I have started a program of 150 grams of protein a day (LCHF)
and weight lifting program.
I use mostly machines to avoid injury.
Upper body on even days, Lower body on odd days.
My goal is 25 repetitions 3 sets.
I am at two sets with lower body and one set with upper body.

Recently I was on 2,500 to 3,000 calories.
I try not to be hungry.

I was 204.3 lbs on 4-23-18
4 point bioelectrical impedance analysis (BIA)
Visceral (bad) fat : 14
H2O% : 55.8
Muscle: 38.4 pounds
FAT %:  25.1

Serum ketones: 0.8
Serum glucose 153

I am presently 210.2 pounds on 6-19-18
BIA:
Visceral fat: 15
H20% 53.5
Muscle: 39.5 pounds
FAT %: 27.4

Ketones serum: 1.6
Glucose: 145


The BIA muscle measurement is probably not very accurate.

It's still early in my program.
Lets see if I can get to 3 sets of 25 reps with 150 g protein.


The diet medication with my additional 50 pound weight loss
 has probably done more than Atkins (LCHF) :
Visceral fat 20 on 11-16-15 at 235.1 pounds
Visceral fat 14 on 4-23-18 at  204.3   pounds

I started the weight lifting program on 5-21-18.
Then I increased Victoza from
diabetic dose of 1.8 mg to 3.0 mg (the diet medicine dose) on 5-23-18
 I wanted to curb the increased hunger from increased exercise.
I always walk around 5,000 to 10,000 steps a day to avoid being sedentary.

Tomorrow 6-12-18, I will add Actos to the long list of my medicine.
I will probably gain 10 pounds of water.
I hope it will improve my insulin resistance more than LCHF diet has.

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