Getting into shape

[GeddyWrox]

JC, I have no idea about the best diet changes to coincide with exercise. But there is a reddit group that people cross-post with the keto group quite a bit. It's specifically for people doing keto and weightlifting. Perhaps you can find some info there??

https://www.reddit.com/r/ketogains/

[Michael]

I'm 2 weeks in to Atkins and things are going about as well as I could have hoped from a weight loss and ease to follow perspective. I have craves for carbs from time to time, but it's way better than the starving feeling I'd get with low fat diets. It's still early, but this diet feels closer to something I can stick to long term. Additionally, I think my Atkins weight loss results are outpacing the previous low fat diets I've tried.

[CardsofSTL]

If you are looking to build muscle/strength; you want to have a diet high in protein and complex carbs. Foods like sweet potatoes; oatmeal; brown rice; multigrains. Maybe that is what you are doing already...I am not too familiar with the paleo diet that I think you said you follow.

Atkins diet is nice because you can just live on steak for breakfast; steak for lunch and steak for dinner. With a steak for dessert.

[JCShutout]

Ha, I have heard some podcasts advocating much of what you say for strength - rocks, trees etc. Though I am not sure what rucking is. My gym workout - it is a lot of body weight stuff as well, chinups, dips, roman chair, the heavy ball. Dumbbells can function as the rocks. I do a couple of machines for legs and weights for squats.

The diet, I have no idea what you could change or add.

I probably work on strength more than my trail running peers. For a while I got a way from it and tried to just run a whole lot more. can't really explain why, but strength component is a bigger factor to my feeling and running better. Might be something to do with age. Hard to put it all together though. If I am doing long-distance, I have to also put in multi-hour runs over the weekends to
develop the endurance, efficiencies, mental werewithal. Only so much time available.

Rucking is hiking with a backpack with heavy weights. (I do 40-50lbs, some people do twice that much) I agree on strength training leading to better results than just cardio. Ever since I've been strength training, my taekwondo is way better. The reason I like rocks/sandbags over weights or kettlebells is because they are oddly shaped, which makes it more difficult to carry, which in turn builds up all those stabilization muscles as you shift an awkward shaped item. Plus 60lb sandbags are like $4, and rocks are free.

Geddy, I appreciate the link, but that's the stuff that's too much for me. It just can't be that hard. People for millenia have been getting strong without calculating macros and bodyfat every other day. Probably by just eating animals and lifting heavy things.

That said, I tried to play around with that calculator, and it looks like I should eat roughly 140-207g of protein everyday. Does that sound right for a 218/219lb person? Geez, I'm not even sure how I could do that.

CardsofStl, I had cut sweet potatoes, but maybe I should add them back as a complex carb. I don't do grains. I'm guessing I just need to eat more, especially since I intermittent fast. (aka, skip breakfast)

[CardsofSTL]

You don't want to eat more than roughly 30 percent of your total calories as protein. To maintain muscle mass at 220 pounds; you would want to have about 82 grams of protein per day...but to build it you would have to do a bit more than that I would guess.

[JCShutout]

You don't want to eat more than roughly 30 percent of your total calories as protein. To maintain muscle mass at 220 pounds; you would want to have about 82 grams of protein per day...but to build it you would have to do a bit more than that I would guess.

Ah, this helps. Okay, so if I try to hit 90-100g of protein per day as a bit under a third of my calories, I should be able to build muscle. That's doable as I've been using just a little whey protein the last couple of months to add about 20-30g to my diet. 80-100g seems doable. Thanks man.

[JCShutout]

And I just dropped some single-leg squats today. Both legs.

[Radbird]

Congrats to all, especially geddy and zigzag. Truly inspiring.

Life is finally settling down after the move. Trying to get back into a routine with both diet and exercise, having put the lbs back on the last few months. Have found low carb most effective for losing weight in the past but for some reason it's not working this time around. Not sure why.

[GeddyWrox]

And I just dropped some single-leg squats today. Both legs.

[SHOW]

[CardsofSTL]

Congrats to all, especially geddy and zigzag. Truly inspiring.

Life is finally settling down after the move. Trying to get back into a routine with both diet and exercise, having put the lbs back on the last few months. Have found low carb most effective for losing weight in the past but for some reason it's not working this time around. Not sure why.

Are you also counting calories or just going low/no carb?