Ketosis + cardio not losing weight

[iraqiwarrior]

Hey guys to start off my stats are 5'8 178lbs bf% estimate around 12 % i have been on keto for exactly 3 months i started at 230 (very bloated) now down to 178lbs. I can't lose anymore weight i have the most sutbborn fat. Oh yea i forgot to mention i run 13 miles a day which is an insane amount of cardio, on top of that im taking clen as well. Its extremely frustrating im almost to the point where im about to give up because i feel like a zombie 24/7 and now im not even seeing any changes. I do drink diet coke throughout the day as well.


Meal 1: 8 egg whites , 2 whole eggs

Meal 2: 1 chicken breast (boneless skinless) 1 tbsp Organic Peanut butter, half cup broccoli

Meal 3: 1 chicken breast (boneless skinless) 1 tbsp Organic Peanut butter, half cup broccoli

Meal 4(post workout): 5 egg white and a vegetable of any kind.

Meal 5:1 chicken breast (boneless skinless) 2 tbsp Organic Peanut butter, half cup broccoli

Meal 6:10 egg whites.


I carb up now every 3 weeks and with junk food but keep fat low and still stay in defeicit

[JohnnnyBlazzze]

Seems pretty overkill and if you feel like a zombie 24/7 that is not good at all. Seems like your metabolism is completely shot and including 13 miles a day with clen is even more insane. Do you actually know how many cals and macros you're eating? Listing them will help a lot.

Are you doing any type of weight lifting routine or just running 13 miles a day? What are your goals here, what do you want to look like?

[oscarjones]

Hey guys to start off my stats are 5'8 178lbs bf% estimate around 12 % i have been on keto for exactly 3 months i started at 230 (very bloated) now down to 178lbs. I can't lose anymore weight i have the most sutbborn fat. Oh yea i forgot to mention i run 13 miles a day which is an insane amount of cardio, on top of that im taking clen as well. Its extremely frustrating im almost to the point where im about to give up because i feel like a zombie 24/7 and now im not even seeing any changes. I do drink diet coke throughout the day as well.


Meal 1: 8 egg whites , 2 whole eggs

Meal 2: 1 chicken breast (boneless skinless) 1 tbsp Organic Peanut butter, half cup broccoli

Meal 3: 1 chicken breast (boneless skinless) 1 tbsp Organic Peanut butter, half cup broccoli

Meal 4(post workout): 5 egg white and a vegetable of any kind.

Meal 5:1 chicken breast (boneless skinless) 2 tbsp Organic Peanut butter, half cup broccoli

Meal 6:10 egg whites.


I carb up now every 3 weeks and with junk food but keep fat low and still stay in defeicit

It's likely you have stressed your adrenal glands with so much cardio and clen for such an extended period. In order for your blood sugar to become stable and for you to utilize gluconeogenesis you'll need sufficient amounts of cortisol. Resting your adrenals is great way to go about healing them. Lay off the stimulants and allow for your adrenal pathways to regenerate.

Also, when utilizing Keto for an extended period of time, your sensitivity to sugars will be very high, so it's not wise to reload like your doing. Try adding carbs back in slowly, in moderate healthy quantities, and allow your body to re-adjust.

[iraqiwarrior]

Seems pretty overkill and if you feel like a zombie 24/7 that is not good at all. Seems like your metabolism is completely shot and including 13 miles a day with clen is even more insane. Do you actually know how many cals and macros you're eating? Listing them will help a lot.

Are you doing any type of weight lifting routine or just running 13 miles a day? What are your goals here, what do you want to look like?

Yes I train a single body part like i do everyday for one hour and my cardio is split in 2 sessions where i run at 7.0 speed on the treadmill without stopping for 6 and a half miles. My goal is to get 5% bodyfat. And no not counting macros but i know damn well thats a healthy ass diet and their should be no way im not losing weight but perhaps the metabolism thing is ****ed up.

[iraqiwarrior]

It's likely you have stressed your adrenal glands with so much cardio and clen for such an extended period. In order for your blood sugar to become stable and for you to utilize gluconeogenesis you'll need sufficient amounts of cortisol. Resting your adrenals is great way to go about healing them. Lay off the stimulants and allow for your adrenal pathways to regenerate.

Also, when utilizing Keto for an extended period of time, your sensitivity to sugars will be very high, so it's not wise to reload like your doing. Try adding carbs back in slowly, in moderate healthy quantities, and allow your body to re-adjust.

I see what you mean. I'll give it a shot, its just so depressing when people get down to the single digits and they dont do half this work.

[JohnnnyBlazzze]

I see what you mean. I'll give it a shot, its just so depressing when people get down to the single digits and they dont do half this work.

There work is all entwined with diet planning, correct weight lifting program, cardio sessions and constant monitoring of there own body to see what they need and don't need and make adjustments. 5% BF is insane, that's around where professional bodybuilders get before contests.

The most difficult part of it is the psychological aspect of it and staying focused, It is a lifestyle that many strive to master and live by. Get 10% BF or less is a very difficult task, you can't expect to get there just by running 91 miles a week, without knowing your macros or total calorie consumption, that's ridiculous.

I suggest you do a lot of reading and researching. Start with the stickies at the top because it seems like you have much to learn.

[Noles12]

Your diet seems way too low in calories.

I have notice a decrease in fat loss when cutting my diet too low. I know you are trying to get fats in with the PB but on a keto diet you would need more than that imo

[iraqiwarrior]

Your diet seems way too low in calories.

I have notice a decrease in fat loss when cutting my diet too low. I know you are trying to get fats in with the PB but on a keto diet you would need more than that imo

I was thinking maybe taking out a chicken breast for some cheese or something high in fat, or switch chicken to red meat

[Noles12]

How many calories are you currently eating with that diet?

[iraqiwarrior]

id estimate about 1600-1700 calories

[Noles12]

Assuming the chicken breasts are around 6 oz, I would say you are closer to 1350-1400.

Running 13 miles a day with lifting, I would sat your TDEE is close to 2900-3000. Therefore you are eating 1500 calories below maintenance which can be your issue. Your body is not getting enough. You need to up your fats and your proteins if you want to stay in ketosis

[iraqiwarrior]

Assuming the chicken breasts are around 6 oz, I would say you are closer to 1350-1400.

Running 13 miles a day with lifting, I would sat your TDEE is close to 2900-3000. Therefore you are eating 1500 calories below maintenance which can be your issue. Your body is not getting enough. You need to up your fats and your proteins if you want to stay in ketosis

Gotcha i am going to replace chicken with either steak or hamburger patties and possibly add some bacon for breakfast. I just peed on a ketostick and it turned purple stating that im in deep ketosis.....

[iwitbad]

The cardio seems to be overkill. I like to stick to longer durations of low intensity or short durations of high intensity for a max of 3 times a week, this has been very effective for me and for many people I know.

[Noles12]

Gotcha i am going to replace chicken with either steak or hamburger patties and possibly add some bacon for breakfast. I just peed on a ketostick and it turned purple stating that im in deep ketosis.....

I would assume so with your only carbs coming from the peanut butter and the fibrous veggies, you ar probably eating around 30 grams or less a day which will put you in ketosis.

I would add in higher fat fish such as salmon. Possibly replace your last egg white meal with red meats for a slower releasing protein.

Try cutting back a little on the cardio as well. I feel at that level of cardio you will be wasting a good bit of muscle in such a depleted diet

[iraqiwarrior]

The cardio seems to be overkill. I like to stick to longer durations of low intensity or short durations of high intensity for a max of 3 times a week, this has been very effective for me and for many people I know.

Yea gonna lower it to 8 miles a day and tweak the diet also i been doing treadmill the whole time perhaps if i use stairmaster or incline treadmill it would shock my body and maybe get some more fat burning going

[PowerHouse1900]

@ Op- I did a very similar diet/training routine in order to get in shape for a trip to the islands. Low calories, no carbs, and high amounts of cardio. I dropped a bit of fat and A LOT of lean mass. It basically left me skinny fat for my trip.

[iraqiwarrior]

@ Op- I did a very similar diet/training routine in order to get in shape for a trip to the islands. Low calories, no carbs, and high amounts of cardio. I dropped a bit of fat and A LOT of lean mass. It basically left me skinny fat for my trip.

Damn, yeah i need to cut the cardio in half lol

[iraqiwarrior]

I would assume so with your only carbs coming from the peanut butter and the fibrous veggies, you ar probably eating around 30 grams or less a day which will put you in ketosis.

I would add in higher fat fish such as salmon. Possibly replace your last egg white meal with red meats for a slower releasing protein.

Try cutting back a little on the cardio as well. I feel at that level of cardio you will be wasting a good bit of muscle in such a depleted diet

I was thinking for meal one instead of 8 egg whites and 2 whole eggs which is 340 calories, id switch it to just 5 whole eggs which is 350 calories (only 10 more) and a lot more healthy fat

[Noles12]

@ Op- I did a very similar diet/training routine in order to get in shape for a trip to the islands. Low calories, no carbs, and high amounts of cardio. I dropped a bit of fat and A LOT of lean mass. It basically left me skinny fat for my trip.

Yep your body goes into fight or flight and stores fat while sparing muscle for energy. There is such a thing as too much. Another mistake made is not eating enough and seeing the same outcome as you described

[Noles12]

I was thinking for meal one instead of 8 egg whites and 2 whole eggs which is 340 calories, id switch it to just 5 whole eggs which is 350 calories (only 10 more) and a lot more healthy fat

I personally feel you have some calories to spare. Cutting that down to only 5 whole eggs will decrease the protein significantly. Why not keep some whites in there while also eating the whole eggs

[iraqiwarrior]

I personally feel you have some calories to spare. Cutting that down to only 5 whole eggs will decrease the protein significantly. Why not keep some whites in there while also eating the whole eggs

Ill just do what im doing now and add some bacon to it lmao

[oscarjones]

Assuming the chicken breasts are around 6 oz, I would say you are closer to 1350-1400.

Running 13 miles a day with lifting, I would sat your TDEE is close to 2900-3000. Therefore you are eating 1500 calories below maintenance which can be your issue. Your body is not getting enough. You need to up your fats and your proteins if you want to stay in ketosis

^ You are starving yourself. When you crash diet, your body will go for the easiest energy available, and that tends to be aminos rather than lipids. Eat more, run less, lift heavier. Get your IGF back on the playing field mate!

[iraqiwarrior]

I figured it out, for keto the ratio must be 65% fat/ 30% protein / 5 % carbs but i had the protein at about 65% with fat at 30% which is probably why i also felt so tierd and weak all the time. Bumping up the fat, going to use hamburger meat instead of chicken and add a bit more whole eggs into the diet should really help

[JohnnnyBlazzze]

You're training is still overkill man. Even 9 miles a day is extreme, Are you going for a sprinter type look?

[iraqiwarrior]

You're training is still overkill man. Even 9 miles a day is extreme, Are you going for a sprinter type look?

Yea im gonna drop it to 7 from now on, i want a ripped but still big look.