14th day,, end of induction, now extended induction

[sarbirus]

Ok.. so my 14 day weigh in did not go well.

I thought I had this diet settled in my head.. turns out I have been having a dip in yogurt from time to time.. which is wrong of course in induction.

This week has seen the following results

Measurements.
Neck + 1/2 inch
Chest + 1 inch
Biseps - 1/4 inch
Waist - 1/2 inch
hips - 1/4 inch
thighs +1 inch
Calves + 1/2 inch
Weight + 6 lbs
forearms + 1/2inch

So, weight has gone up 6lbs, neck, chest, thighs, calves and forearms have all gone up in measurements

Biseps, waist, hips have all gone down this week which is interesting.

Have been going to the gym 4 days a week for a 1 hour workout, which could mean my dimensions which have gone up, including the weight could all be down to putting on muscle... I could still be burning fat,, thats what I like to think...

Interestingly... My weight is down about 12 lbs over the 14 days, all my measurements have are lower than day 1, except for the calves and thighs which have gone up.. which would support the muscle thing.

Since about day 4 I have been in ketosis according to the ketostrips, which I like to use as a guide.

So my pledge this week... no more yogurt, keep up the gym, drink even more water! As well as this I plan on planning my meals better.

I maybe made a mess of the last week, but either way, anyone reading this who is still on the 14 day phase, or maybe is early on in the 14 day is at the headache stage and thinking of giving up, KEEP GOING...

So.. on with extended induction! Maybe a cleaner version than I have done so far!!!

[successforlessstress]

Re: 14th day,, end of induction, now extended induction

HI !!

Sounds like you are on the right mindset! Great for you!! I would suggest getting a scale that has your water percentage and fat percentage. They are not expensive and are sold at Walmart. It allows you to put in your height, that you are a male, and your age. After the intial beep it gives you a reading of your water weight, your body fat, and your actual weight. It's great to keep you motivated when you see those measurements going the wrong way. REJOICE-- it's muscle making you super fit!!!

Keep on trucking! I am excited for you !!

[neutronnorman]

Re: 14th day,, end of induction, now extended induction

Ok.. so my 14 day weigh in did not go well.



Measurements.
Neck + 1/2 inch
Chest + 1 inch
Biseps - 1/4 inch
Waist - 1/2 inch
hips - 1/4 inch
thighs +1 inch
Calves + 1/2 inch
Weight + 6 lbs
forearms + 1/2inch

So, weight has gone up 6lbs, neck, chest, thighs, calves and forearms have all gone up in measurements

Biseps, waist, hips have all gone down this week which is interesting.

The arms suffer. I'm at 204 lb and my bicep size has dropped about 1/4 inch to 16.5" cold. I'm 5' 11" tall. I believe it probably has to do with loss of inter-muscular fat. If you look at a piece of meat, it is usually marbleized, that is, it has fat through out it. Also, you probably lost subcutaneous fat. Glycogen depletion doesn't help either. What I noticed, though, is that I'm getting more vascular. I remember that about 20 years ago, I reached 19 1/4" cold bicep measurement. I got the old measuring tape and it's marked and it is heart breaking. I returned to the iron game May 24th. after a very long, extended lay-off due to going back to school and majoring in chemistry, minoring in math and physics. The stress and long hours were not conducive for training, at least psychologically for me. I've dropped a ton of weight, about 40+ lb since the 24th of May.

Right now, I'm nursing some major rotor cuff injuries to both shoulders. I can't press either (bench or overhead). So I'm relying on lateral raises, front raises for shoulder. What is curious, is that I can still do inverted rows and Australian pull-ups, but forget chin ups / pull-ups. I'm managing negative chin ups. If it's any consolation, on this diet,so far, I've dropped about 8-10 inches of my waist.

My goal is to reach 10% body fat then start upping my calories until I start gaining weight without changing my skin fold measurements.

I've experimented with CKD, but I'm beginning to realize it doesn't work too well for me. In order for me to get appreciable benefits from a carb load, I have to do about 500+ grams of carbs for two days solid. I get a nice, full look, but my supraillic jumps by 1mm or so until 4 days after my carb load. Since you are hitting the gym 4 times per week, maybe you should read or google Dr. Mauro Di Pasquale. I trained with weights 4 time per week but decided to try training legs on a different day, so I jumped up to 6 days per week which was an awful mistake. I'm now definitely over-trained. I'm cutting back to my old workout regime, 4 days per week and training legs on back day for now. I'm considering even dropping training frequency to 3 days per week for recuperation. I don't know, I'm still experimenting.

So I guess the rule of thumb holds for any diet. You lose muscle mass, regardless. Unless you are a total beginner, never have worked out before or a extremely obese, or taking anabolic steroids, you will gain muscle while losing body fat.
From what I've read and measured on myself, the drop on the low carb WOE is 90% fat and 10% muscle (in reality, its been, for me about 95% fat and 5% muscle), compared to your typical low fat diet where the drop is about 60% fat and 40% muscle (the other half is mental...couldn't resist the Yogi Berraism).

So, each a good, lean bodyfat % then increase your calories until you are gaining weight while minimizing fat gain.