Think I'm Ready for CKD--Do I have this right?

[2Shy]

Okay, anyone who reads this pretend that I just didn't tell you my weight. I guess you need the info, though, so I'll close my eyes. I'm a 42-year-old female, 5'5" at 254 pounds.

I've been working out since last March. The summer/fall was on again off again because of a friend's hospitalization and near death. Somehow, it seemed more important to be there with his wife and him. I lost 32 pounds at the beginning but have stalled for several months. I can't really blame this on muscle gain. I know it has to be my diet.

I do cardio 3 times a week after my workout or in the morning first thing if I can get my butt in gear that early. I also lift weights in a three-day split. It's not until October, though, that I seriously took control of my own routine. Right now I've been working 3 sets of 8 with a lot of compound exercises and adding 5 pounds a week. I really like the lifting and must admit if I had my druthers I'd throw out the cardio which is incredibly boring or just walk the dogs.

I had a lot of success following Atkins 4 years ago (lost 67 pounds in 8 months) but over the years I stupidly allowed it to creep back on. So, I'm vaguely familiar with a ketogenic diet. I managed to change my mind-set for nearly a year. Obviously, I need to work on the things that cause me to overeat and/or eat the wrong things. I was not working out before, so already this time is different.

I am curious whether the carb up causes any of the lethargy too many carbs would cause if I had too many while I was in ketosis.

So, anyway, my math says my BMR is 3048.

BMR = 3048
Day 1 = 2895 Cal, 273g Fat, 108g Pro.
Day 2 = 2750 Cal, 229g Fat, 172g Pro.
Day 3 = 2613 Cal, 188g Fat, 228g Pro.
Day 4 = 2613 Cal, 203g Fat, 196g Pro.
Day 5 = 2895 Cal, 225g Fat, 217g Pro.
Day 6 = 2613 Cal, 189g Fat, 229g Pro.
Day 7 = 3397 Cal, 38g Fat, 170g Pro., and 594g Carbs

I have to tell you that I've been monitoring my calories and I eat closer to 2000 to 2300 most days and just maintain my weight. Should I lower my BMR calories because of this? Do women use a different multiplier than 12? I can't imagine consuming nearly 3400 calories unless I could dive face-down into a half gallon of ice cream....

I remember spending A LOT of money buying meats and such before. Since spouse and I are both laid off, that's going to be tough. Do you think it's actually cheaper to buy the protein powders (i.e., they last longer)? I never went that route before.

Thanks, and sorry for such a long message.

 

[Mr.X]

Okay, anyone who reads this pretend that I just didn't tell you my weight. I guess you need the info, though, so I'll close my eyes. I'm a 42-year-old female, 5'5" at 254 pounds.


I am curious whether the carb up causes any of the lethargy too many carbs would cause if I had too many while I was in ketosis.
The carb-up will make you lethargic due to the insulin spikes and falls, but only in the first few weeks of ketosis will the lethargy be of any problem

So, anyway, my math says my BMR is 3048.
my math agrees w/ you

BMR = 3048
Day 1 = 2895 Cal, 273g Fat, 108g Pro.
Day 2 = 2750 Cal, 229g Fat, 172g Pro.
Day 3 = 2613 Cal, 188g Fat, 228g Pro.
Day 4 = 2613 Cal, 203g Fat, 196g Pro.

day 4 you can try a twist:
Day 4 (new)= 2400cal, 186g fat, 180g protein
-->although low, it will create a metabolic shift

Day 5 = 2895 Cal, 225g Fat, 217g Pro.

Day 6 = 2613 Cal, 189g Fat, 229g Pro.
day 6 you can try a twist:
Day 6 (new)= 2400cal, 186g fat, 180g protein
-->although low, it will create a metabolic shift
-->day 6 is especially crucial because of the upcoming carb-up


Day 7 = 3397 Cal, 38g Fat, 170g Pro., and 594g Carbs

I have to tell you that I've been monitoring my calories and I eat closer to 2000 to 2300 most days and just maintain my weight.
that is way too low, you're either in starvation mode now or will be very soon

Should I lower my BMR calories because of this?
no

Do women use a different multiplier than 12?
Nope, most people can use this as a universal multiplier; of course you can make it complicated on yourself, but I think x12 is the most effecient

I can't imagine consuming nearly 3400 calories unless I could dive face-down into a half gallon of ice cream....
6oz. beef = ~500+cal

I remember spending A LOT of money buying meats and such before. Since spouse and I are both laid off, that's going to be tough.
buy meat in bulk and buy cheap meat...that's the solution

Do you think it's actually cheaper to buy the protein powders (i.e., they last longer)? I never went that route before.
nope, you'll end up spending WAY more on PP (protein powder) then you think, plus you'll need to buy fat on the side (like EFA, canola/flaxseed etc...)...
Stick to meat

Mr.X

 

[2Shy]

Thank you, Mr. X, for looking over my math. I'll try this with your suggested changes (even if you won't let me have that half gallon of ice cream!).

You corroborated what I believed about the PP. I already shop in bulk and like to cook anyway, so I'd rather eat "real food" than a supplement.

One last question (for now) are days 1 through 6 at zero carbs or can they be kept very low (say 20 or under) so long as you account for the calories?

 

[Mr.X]

Thank you, Mr. X, for looking over my math. I'll try this with your suggested changes (even if you won't let me have that half gallon of ice cream!).

You corroborated what I believed about the PP. I already shop in bulk and like to cook anyway, so I'd rather eat "real food" than a supplement.

One last question (for now) are days 1 through 6 at zero carbs or can they be kept very low (say 20 or under) so long as you account for the calories?

The days 1-6 are 20-30carbs per day, NO MORE than 6g carbs per meal.
You should read my CKD MANUAL, it's a STICKY on the DIET DISCUSSION BOARD.

Mr.X