I have been caught in a dilemma. I started the ketogenic diet as of 3 weeks ago and have not lost any weight. I have been in ketosis (tested via urine strips every morning) for the past 3 weeks. Most of the urine strips yielded trace or small amounts.
My TDEE calculated as follows: My BMR (RMR) was analyzed via respirometer using VO2, that yielded 2750kcals. I also workout twice a day on some days (2500 calorie deficit) or once a day (1,500 calorie deficit) 7 days a week. The calories spent training were analyzed via a polar heart monitor. The rest of my day is sedimentary. Even though my TDEE ranges from 5200kcals to 4200kcals, I concluded that I should keep my calories at 2,500.
I train early in the morning at 5am for 2 hours(ending at 7am) then plan my meals around an Intermittent fast of a 7 hour eating window (from 12pm-7pm).
I first tried a diet of 2,500 consisting of these macros: 50% pro (313g)/ 45% fat (125g)/ 5% carbs (31g)
This diet was used for a week and did not show any weight loss, even though I was technically in ketosis via urine strips
The following week I increased fat and decreased protein of 2,500kcals consisting of these macros: 35% pro (219g)/ 60% fat (167g)/ 5% carbs (31g)
This diet didn't yield weight loss either, even though I have been in ketosis via urine strips.
The attached images include the foods that I choose and the extensive documentation i have kept in order to see what is working. Interesting enough, my blood sugar has stayed below 85mg/dl fasting and post prandial.
Stats:
Age: 26
Weight:267
Hight: 6'3''
BF:~20-25%
BMR (Laboratory tested): 2750kcals
Testosterone levels as of a year ago: 1,300 mg/dl (HIGH-natural)
T3: normal on the low side
Body type: endomorph
No supplementation
I seriously need some help. I have put in the work and effort, but am not seeing any progress. I have been trying to loose the body fat without any type of supplementation. Please share any advise you may have. Thank you in advance.
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