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.
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
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.
No comments:
Post a Comment