Help with My Diet before Clen

[jenwilgo]

I just copied and pasted my post from another section of the forum to get some advice on diet. The first person to comment on my post there said that I might want to post this here to get feedback on my diet. I have followed a low carb/keto diet for quite a while. I'm sure that I'm keto-adapted by now! Anyway, I'm high fat, medium protein, low carb. I realize that with clen, a high protein, medium carb, low fat diet is recommended. What are the ratios for that? What do you guys see that is wrong with my diet as it is right now? I also take a multi vitamin, B3 and C daily. I was just trying to give a sample menu here, veggies and meats vary though I could stand to eat much more fish, I know. I cook 98% of what I eat, and the only thing that's really processed are the bacon and few condiments.

I'm 36 years old, 199 pounds, 5'9", Femaile.

Pasted from other section on this forum:

Hello All! I'm new to the board here. Found you guys when researching. (ALOT of researching, LOL!) To give a bit of history, I have been heavy most of my life (since I was probably 10) Oh, the joys of being brought up a Southerner. Anyway, I lost 50 pounds with diet and exercise back in 2010, now I'm at 199 pounds, I'm 5'9" - not sure what my bf% is right now but will update that later in the week.

My diet is low carb (under 20g per day), at percentages of 65-70/25-30/5-10 - F/P/C, and 1200-1700 calories. I've upped carbs, lowered carbs, upped fat, lowered fat, and just feel stuck. Hoping to be around 165 pounds. I am thinking about t3/clen , and though I would ask for advice. A typical days menu looks like this:

Breakfast
2 large eggs, fried in olive oil
4 slices bacon
Water

Snack
Whey protein shake
Water (rare diet soda)

Lunch
Salad - 1C Iceberg, 1C raw spinach, red onions, .5 oz cheese, 1 Tbs bacon bits (real bacon), 3-4 oz chicken breast, 2-4 Tbs ranch dressing
Water

Snack
2 Tbs Natural peanut butter or a 1 oz cheese stick
Water (occasional diet soda)

Dinner
Often same as lunch or 4 oz. hamburger wrapped in lettuce w/mayo, low sugar catsup, onions, mustard
Water

I think I have the diet and exercise down, I drink at least a gallon of water a day, never was a coffee or tea drinker. Feel free to tell me any different. I want to get the remaining pounds off and increse my lean muscle mass but all I seem to accomplish is fluctuations of weight every time I hit weights. I'm very frustrated with this. I have maintained at this weight for at least 8-10 months. I have permanently changed my lifestyle and eating habits. I'm sure that I'm ready to take on the Clen/t3 stack. I am hoping that it will help me. I understand the risks and a great deal about the dosing & effects. My dosing is planned as:

Clen - 2 weeks on, 2 off - Starting at 20mcg-2 days, 40mcg-2 days, 60mcg-2 days, 80mcg-up to 14 days (if tolerable) - at restart after 2 weeks off, back to 80mcg

t3 - 6 weeks - 12.5-3 days, 25-3 days, 37.5-3 days, 50-24 days, tapering back down to 12.5 to 42nd day

does this sound correct to all of you?

I read a story of a guy here - I think his user name was Camaro - Who had started that stack at 310 pounds so, that's probably what made me want to register and post here.

Go easy on me guys, I'm here because you all know much more than I do. I'll just be a guniea pig! Thanks for the input!

[Back In Black]

Hi Jen and welcome.

Did you get your bf checked at all? That would help to determine how many cals you need per day.

Did you ever check your keto status with ketostix? It always took less than 25g carbs to get into and stay in ketosis.

Also, are you having a carb refeed/reload at any point? If so how often?

Was the keto diet a choice for any reason in particular?

[Back In Black]

Can you also detail your workout regime for me please.

[jenwilgo]

Hi Jen and welcome.

Did you get your bf checked at all? That would help to determine how many cals you need per day.

Did you ever check your keto status with ketostix? It always took less than 25g carbs to get into and stay in ketosis.

Also, are you having a carb refeed/reload at any point? If so how often?

Was the keto diet a choice for any reason in particular?

Absolutely, and thank you for your help!

I'll get the bf% today at the gym. I'm sure it's pretty high. I'll add that once I have it.

I do have the stix and check. I probably haven't been out of ketosis in quite a while. I maintain around 20 carbs a day consistently since trying carb cycling for 2-3 months around February, 2012. During that time I was taking in 100-150 carbs 2 days, then back to <20 carbs for 5-7 days or until the scale read the same weight for 3 days in a row, then cycling again. I did lose a few more pounds that way. The carbs that I added were only fruits and more vegtables. There is an occasional misstep with some sort of sugar or white flour (maybe once every other month) but I haven't had anything like that over the past 4.5 months - I have been very strict.

I chose that type of diet to get my weight down. It was something that I could stick with. It aso worked exceptionally well for the first 50 pounds.

For exercise, I spend approximately an hour every other day weight training. I get all of the muscle groups, different weights but what I can stand to perform 3 sets of 12 reps with. There is a 30 second rest between each rep. (I do all of them in one day because, with 2 teenage children, going to the gym is not an option) Immediately following the weights, I do 30-45 minutes of cardio. HIIT on a bike or walking/running. I do a 5 minute warm up, alternating between 1-2 minutes of light pedaling/walking and 2-4 minutes of hard pedaling/running. On the days that I am not at the gym, I get in a 3 mile walk.

One thing that I did not do, and I wish I had was take my body measurements at the start. I always said I'd do that but I kept putting it off and never did.

Thanks!

[jenwilgo]

Oh, one more thing. Last year, I struggled pretty hard with eating enough. I was lucky to get in 900-1000 calories per day because I'd get up, eat breakfast then wouldn't eat again until dinner that evening. I just thought of that, and I know it can have an effect on the metabolism.

I have also tried intermittent fasting in the past.

[Back In Black]

There's a lot of myth about boosting metabolism by eating several times a day. In reality, it doesn't make enough of a difference to worry about it. I've tried between 3 and 8 meals a day. 5 meals works well for my goals and lifestyle. Sometimes they are 5 hours apart and sometimes only an hour. Of course, as you are implying, too few calories/starvation diets really can lower metabolism.

Right then. I am very pleased to see you lift but not eased that you don't refeed/carb load every 7-10 days. If you don't lift/exercise then zero carbs for extended period is really not a good idea. You will lose lean tissue.

Your carb cycle was also a little basic and not ideal. Normally you would have a high day, 3low days and 3 medium days and work from there with your own adaptions. I'll get 405 to visit here and explain what worked for him carb cycling wise.

In effect, I think you need a new strategy. You either can continue keto and refeed once a week. You can carb cycle or you can opt for a straight forward low/medium carb (20-30%), high protein (50-60%) and low/medium fat (20%) approach.

[digsy1983]

Hi Jen!
Good luck with your ongoing goal! Stem will defo point you in the right direction!

[jenwilgo]

Thanks Stem. I am here to get advice like this. I'm sure that most of you know much more than I do.

I'm pretty easy going, and it's pretty hard to offend me so anyone here can feel free to offer their suggestions.

Digsy, thanks for stoppig by, and for the well wishes! You are all probably gonna see alot of me here. Forums like this keep me motivated. Everyone here has been helpful so far. I appreciate that. One day I'll be lookin' like one of the other girls here, LOL! Well, I hope.....

[GirlyGymRat]

Jen! nice to have you! i lost 35 (which was 40 until i went on vacation and brought back a 5 lb souvenior - ha) and you found a good board...lots of helpful and smart peeps to help you meet your goal and maintain!

Its a great idea to get BF%. And you will thank me for taking weekly measurements, pic and weight....so you can see just how much progress you make from today!

I'll be checking in to other my support.

[jenwilgo]

Jen! nice to have you! i lost 35 (which was 40 until i went on vacation and brought back a 5 lb souvenior - ha) and you found a good board...lots of helpful and smart peeps to help you meet your goal and maintain!

Its a great idea to get BF%. And you will thank me for taking weekly measurements, pic and weight....so you can see just how much progress you make from today!

I'll be checking in to other my support.

Hey there! I'm so excited to see another gal post. Glad you did GirlyGymRat! Everyone here has been great so far. I understand finding that 5 pounds back home with ya! I have a really hard time eating right when I'm not at home, and the Holidays coming doesn't help a bit! Maybe some of those peeps will give me some advice here too. I hope.

On my goal, gosh, I really thought I'd be there by now. The hardest thing hass been sticking with it day, after day, after day when I see no change at all. Of course, had I taken those measurements, and bf% to begin with, I might still see a downward progression, huh? I'll take the measurements & write them down tonight!

A few questions for ya, if you don't mind, since you're female also. What do you think of the diet & workouts that I listed up there? Have you ever done a Clen/T3 cycle? I'd love to hear how that has affected others here. Thank you for popping in!

[GirlyGymRat]

Hey there! I'm so excited to see another gal post. Glad you did GirlyGymRat! Everyone here has been great so far. I understand finding that 5 pounds back home with ya! I have a really hard time eating right when I'm not at home, and the Holidays coming doesn't help a bit! Maybe some of those peeps will give me some advice here too. I hope.

On my goal, gosh, I really thought I'd be there by now. The hardest thing hass been sticking with it day, after day, after day when I see no change at all. Of course, had I taken those measurements, and bf% to begin with, I might still see a downward progression, huh? I'll take the measurements & write them down tonight!

A few questions for ya, if you don't mind, since you're female also. What do you think of the diet & workouts that I listed up there? Have you ever done a Clen/T3 cycle? I'd love to hear how that has affected others here. Thank you for popping in!

Hi Jenn. Everything I learned about proper nutrition was from good fellas like SteM, Gbrice, Damian05, 405....seriously, BB know how to change bodies via diet, exercise and supplements. I think gals don't see the results as quickly and give up cuz it just takes us longer since we have more bf. Hang in there!

Make a habit to update this thread - to maintain consistency - do weekly or daily...up to you/whatever you need, but don't ignore your commitment to yourself
BTW SteM is a trainer and he is good goods IMO.

I take 14 measurements - Neck/Chest/Rib Cage (just under breast)/Stomach/ 3 inch below stomach/buttocks and for extremeties: upr Arm right & left/ upr thigh R& L/ above knee R&L/ calf R&L

i have never cycled clen/t3 but been reading up on it. there r a few threads in the female only section, but u have to go pink...

what is bf%...it's important to know this!!!

[jenwilgo]

You are so right that it takes us longer. My ex hubby could eat anything and never gain an ounce. It made me sick! LOL! I'm thankful for the help thata I'm getting here, for sure.

Stem has been helpful, and a few others. I'm planning to attempt to post daily but with 2 teenagers and running a real estate office, we'll see how possible that is. I lost all the weight that I have so far on a low carb/keto plan so I was a member of one of those booards for a long time. It kept me accountable, and was a great help in maintaining determination.

I have taken measurements and had planned to get the bf% at the gym on Friday but I didn't get to go. I ended up on the bowflex in my garage instead. I'm gonna buy calipers so that I can check it. Anybody got any ideas on calipers that are pretty simple to use and read?

I'm waiting to be pink. I sent an email asking for that to be done. Maybe soon.

[GirlyGymRat]

I don't own calipers but there is a thread somewhere on 9 site usage. My computer died and I can't seem to find it on my phone. I will forward it to u once back up and running.

Cheers for using the bow flex rather throwing in the towel. Some use anything for an excuse. Not winners.

[gearbox]

Just you tube 9 point caliper test

[jenwilgo]

Thanks gearbox! I actually ordered some today, should have those by end of the week!

I used one of the online calculators to get a guess as to my BF. Looks like I'm at 20.8%. I did go to the gym today. Man, it was crowded! I guess nowhere near what it will be come January though. Usually thins out alot after March, LOL! I got in just over an hour of weight training and 30 minutes on the bike (HIIT). I felt great after.

Hey Stem, after your advice on my carb levels, I upped them to around 35%, and amazingly, I have lost 1.5 inches off my waist since a week ago. YOU'RE MY HERO, just so you know! Thank you!

How are you GirlyGymRat? You encourage me, I appreciate you stopping by!

[GirlyGymRat]

Hi girly. Having major computer hard drive issues which has been keeping me away.

1.5 inch in one week!!!! Impressive. I encourage u to post ur plan cuz I want to steal it and loose 1.5 in off my tummy roll.

Pink status. It shouldn't take longer than a week. Has it been that long?

[jenwilgo]

Hi GGR, It was a week today. I'm sure it'll be soon! I look forward to the women's forums. I'm sure alot of us are inspired by others' stories & experiences, ya know?

Anyway, I was stunned by that 1.5" loss! The scales didn't budge but, that just means my bf is going down huh? I had followed an Atkins Induction/Keto diet for a long time. Stem suggested carb cycling or a low/medium carb plan. I upped my carbs to the 20%-30% he suggested, continued the daily cardio, weights every other day. I was shocked at that measurement. I had to check it 4 times!!!

[GirlyGymRat]

Hi GGR, It was a week today. I'm sure it'll be soon! I look forward to the women's forums. I'm sure alot of us are inspired by others' stories & experiences, ya know?

Anyway, I was stunned by that 1.5" loss! The scales didn't budge but, that just means my bf is going down huh? I had followed an Atkins Induction/Keto diet for a long time. Stem suggested carb cycling or a low/medium carb plan. I upped my carbs to the 20%-30% he suggested, continued the daily cardio, weights every other day. I was shocked at that measurement. I had to check it 4 times!!!

fat takes up more space then muscle so i would have to agree! awesome news!!!

i put in a reminder on the pink...hopefully soon