Okay so i have apparently plateaued on my weight loss for a month now...

recalculated TDEE and adjusted for it already

thanks ,comrade

Fair enough. Do some jogging?

maybe, but im already lifting 5-6 days a week for roughly an hour per session, where will i squeeze in the cardio? on the rest days?

>squeeze in the cardio

How fucking busy are you really? How hard is it to go walk for an hour.

you may have 750 cal in your diet, but what are your macros? If you are eating more than 50g of net carbs in your average day, then you are actually breaking out of ketosis and making yourself burn off muscle by eating at a deficit

I should probably start swimming in the mornings, there is a pool in my neighborhood but i REALLY don't like the idea of swimming in mexican piss

40/30/30 carbs/fats/protein, i get around 120g of it in a day, and i have a 2 scoop shake right after the workout and have the rest of my macros from my dinner so by the time i hit the gym the next day i would be in a fasted state.

REALLY it's not omad doing the shake post-workout but because there is no carbs it shouldn't make me lose my state of ketosis, right?

wait, so you ARE eating 120g carbs and are only getting 750 calories in your average day? You're getting fucking yeeted out of ketosis and are making fat loss exponentially harder on yourself than necessary. OMAD is good for controlling ketosis and insulin spikes, but it's only good if you're either eating at caloric surplus to bulk or trying to cut faster on a low-carb diet

>reading comprehension
im not on 750 kcal, thats my deficit from my tdee

cont.
You should either lower your carbohydrates to beneath 50 grams net carbs and instead increase fat intake (caloric deficit keto diet), or learn how to properly fast for extended periods for fat loss while eating heavily in between for muscle gain. Another question I'd want to ask you is whether or not you're eating any insulin-spiking artificial sugars in your diet. If ANY of the food you eat has: Dextrose, Maltodextrin, Maltitol, or Aspartame (there are other bad ones, these are just the most common) then you are spiking your insulin levels and kicking yourself further out of ketosis! This is horrible for weight loss and even worse for muscle maintenance

ah, I C, I have down syndrome clearly. Still though, a deficit out of ketosis is detrimental and my other two replies would still stand if you are trying to cut efficiently

best of luck brody!

How many calories are you eating?

>because there is no carbs it shouldn't make me lose my state of ketosis right?
Actually, high-density protein supplements trigger insulin responses and can further kick you out of ketosis. You ever hear of slow break-down proteins or fast break-down proteins? Protein shakes are pretty fuckin fast, and it makes your body release insulin

shit i am addicted to /sips/ as a pwo, those fuck with insulin? how do the sugar alcohols ruin my ketosis?

btw, the 120g is my average protein number, the carb number is higher because of the macro %s i have chosen. i figured it would be fine as there would usually be a ~12 hour window between the big dinner and when i go lift and that should put me in a fasted state. now i probably fuck myself over with the /sip/ but i can drop it for a caffeine pill instead.

1860, which according to the katch mcardle formula would put me squarely at a 750 kcal deficit and losing 1.5 pounds a week. I was on track at exactly this rate for my first two months. as stated before my target macros are 40% carbs, 30% fats, 30% protein.

i use a further scoop of casein at night, should i just roll with casein as my scoop of choice for all my shakes for now?

>how do sugar alcohols ruin my ketosis

look up the glycemic indexes of artificial sweeteners and you'll understand. Even though artificial sweeteners are "0 carb", some still spike blood sugar levels, and accordingly result in insulin spikes. This varies between artificial sweeteners, though, and some honestly aren't too bad. What /sips/ do you have? Rockstar Pure Zeros use Sucralose for their artificial sweetener and it's pretty keto friendly. Same with Bangs.

>should I just roll with casein as my scoop of choice for all my shakes now

It would definitely help prevent some of those protein related insulin spikes, but i would much more heavily suggest eating actual proteins since they have the slowest breakdown and most minimal insulin response. Remember, though, after a certain number (I think for most people it's around like 100-150 grams) of protein intake, any extra protein will be turned into glucose in the body via gluconeogenesis (Think how cavemen got their sugars, they didn't really, but a fuckload of protein will turn into sugar inside the body)

one of the most important questions I'd ask is what your goals really are. Are you trying to bulk while cutting at the same time? Because for cutting you'd want ketosis, it's just hands-down the only way you should cut. Muscle building, on the other hand, is the opposite; you need to break out of ketosis and have a decent insulin spike to build. If you wanted to do both at the same time, then you would have to have a very large meal with a decent insulin spike to build muscle, and then you would skip meals the next day and really increase your fasting period so you could cut weight. Think OMAD but instead it's One Fucking Huge Meal Every Two Days.

>What /sips/ do you have?
pic related, lately i have to go easy on the bangs because i am caffeine sensitive and they only have like 120mg per can vs the 300mg in bangs, i get prone to anxiety attacks when i drink a full bang

>what your goals really are
main priority is cutting while retaining muscle, in a perfect world, i can cut and bulk at the same time but i don't have the stomach size to ingest a meal for two days in the span of one meal. if the small fixes (cutting /sips/ and whey) will let me retain muscle while cutting, i will do that hands down.

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>Monster Zero Ultra

these are fine since they use Erythritol and Sucralose, both low-glycemic artificial sweetners

>I don't have the stomach size to ingest a meal for two days in the span of one meal

lol, I didn't mean it that way. I meant just eat a decent caloric surplus for ONE day and then let ketosis burn off your fat for the next day. During that day of not eating, your body would just use the stored fat on you for energy. During this day, you could do light exercise or cardio to help further burn off fat

>main priority is cutting while retaining muscle

have you ever learned about water fasting? Based on what you're saying it seems like it's exactly what you'd need to use for your goals. Just go 5 days without food while drinking salt juice to keep your electrolytes up. If you understand the effects of ketosis, then you should know that ketosis can sustain humans for basically as long as they have fat on their bodies. The simple salt juice (dubbed snake juice by some) is simple: 2 Liters water, 1/2 tsp. pink salt, 1 tsp. potassium chloride powder, and maybe some magnesium supplements or baking soda (helps keep liver alkaline). I highly suggest looking into it! Extended fasting has helped me literally lose like 40 pounds that have stood off with routine exercise and proper dieting

water fasting helps you burn weight like a motherfucker and studies show that you retain muscle perfectly the whole time as long as you do some light exercises to keep HGH levels up

I'm hoping to avoid full blown fasts because im sure my mom (i live with her) is worried enough about me autistically tracking my calories daily, I wouldn't want her thinking i have a legitimate eating disorder. At the end of the day it does boil down to CICO, but just how im intaking my calories seems like the issue to me.

I just don't understand how I was trucking along like this for a couple months just fine, then boom i stopped.

if that's the case then at most I'd suggest you just try going Keto if you're trying to cut while maintaining. very low carb, high fat, medium protein, and boom, you can lose weight super easy. I know what you mean though, I'm still living with mama too and she thought I was turning fucking schizo when I stopped eating. After she saw my progress, though, she just settles it with a "well... you know what you're doing, right?" whenever I bring up that I'm going to start a fast. Before i ever fasted I just did keto to cut while having large meal days inbetween so I could still gain muscle. after a couple months like that I was the leanest I'd ever been in my whole life. I highly suggest trying that instead if cutting and maintenance is what you're going for

>at the end of the day it does boil down to CICO

I'd argue against that. in terms of ketosis, 1000 calories of pure fat would make you lose exponentially more weight than if you had 1000 calories of sugar. It's all about fat-burning levels and how we treat them.

>I thought i couldn't significantly gain muscle on a cut?

You definitely can. Not being able to gain muscle/losing muscle is the last few percent bf, as long as you're not almost lean it works, if your nutrition is in order. Of course gains will be slower.

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