Lose 20 pounds of fat in 30 days

[Don_Draper]

26 minutes ago, tennisluvr said:

Wow less than 10 g of carbs ela possible bro, even if you eat leafy greens in a salad you will consume more than that as most all veggies have carbs. Salmon, chicken, and Shrimp that's pretty much all the meats you had, okay. 

Would you mind sharing your sample weekly meal plan, I am curious to know how you were able to limit your carb intake to less than 10 g per day.

Bro, you don't need to go that low on carbs to be in ketogenic state. 

[Don_Draper]

2 hours ago, soldier said:

With this did you put any muscle? 

I have been trying to gain weight but not happening. I workout 5 days a week and take Vega protein. I eat good amount protein and carbs.

janam weight loss ki paisalu vadikinchumnytae I’m spending money to gain weight. Results emi kanipistale last 5 yrs I was 145 lbs not gaining and loosing.

im thinking I have done issues. Metabolism ekkuva anukunta as im seriously trying lastv2 yrs to put at least 10 pounds eppatiki oka pound kuda per gale. Now I’m getting frustrated.  sake . 

In your case don't do Keto. You will get wonderful results with Low Carb diet too. Unless you are going for a photoshoot or modelling or Bodybuilding physique show you shouldn't go on keto. You should keep on Calorie Surplus for around 6-8 months and later do a mini Cut for 8 weeks. You will get clear abs.

[Don_Draper]

3 hours ago, GTR said:

I m doing keto diet for almost a month. lost 18 lbs. metabolism improved a lot.. no carbs except for the carbs from vegetables. I do little bit of cardio and strength training.

Cut down sugar completely. feeling much better.

As some one pointed out, there is constipation problem becoz of high proterin and high fat. I have included veggies in my diet and that helps a lot. I am taking multivatimins tabs too. Drink lot of water.  If you need more details, check out Dr. Eric Berg's Videos on youtube. He goes all the way to cell functions etc.. really helped me a lot. 

Metabolism improvement has nothing to do with Diet techniques in particular. Body will develop a capability to process the calories IN and OUT. its very simple, calories deficit your body adapts to it, calorie surplus it does same. Adaptive thermogenesis is the word. The reason why i'm against keto is , its not required for anyone who wants to lose around 10-20lbs. In Keto , you have muscle gylcogen depletion over a period of time given you are strength training. This loss people consider as lbs lost, which is nothing but water and they see that keto gives fast results. Lets say you take a cheat day or eat normally for a day, your body will replenish back the glycogen levels. You will see weight gain. 

On keto, if you eat in calorie surplus and strength train, metabolism will improve for sure, as your are providing the machine with excess calories to process. The only thing you have to take out of the box is weight. Don't look at scale as it will fluctuate, it physique improvement and loss of inches primarily. There is a fb group called as Ketogains where people have demonstrated that keto helps to build muscle too. Keto is a great tool, but not the only tool. Some people work better on LCD and keto is kinda forced feed on them. So if keto is working for you, thats great and you should keep continuing and also experiment with Targeted ketogenic diet (TKD) and Cyclic Ketogenic diet (CKD). Superior muscle gain you can get with carbs.  I have done 8 months of Keto in which i experimented Keto/TKD/CKD. I have also done 2 bouts of 10 days each of PSMF.  These were extremes and i don't believe general population who just wants to be healthy needs Keto. My goals were to win few challenges at local gym. For general Population, Low Carb diet with calorie counting in deficit is a great long term sustainable tool.

i'm just adding the points from my personal experimentation, little knowledge i gained through current industry experts who are researching vastly in this area. I'm in no way saying keto will cause issues. It will cause issues if people don't know how to do it properly and just blindly follow cuz others are doing and losing weight.

[Gains]

2 hours ago, soldier said:

With this did you put any muscle? 

I have been trying to gain weight but not happening. I workout 5 days a week and take Vega protein. I eat good amount protein and carbs.

janam weight loss ki paisalu vadikinchumnytae I’m spending money to gain weight. Results emi kanipistale last 5 yrs I was 145 lbs not gaining and loosing.

im thinking I have done issues. Metabolism ekkuva anukunta as im seriously trying lastv2 yrs to put at least 10 pounds eppatiki oka pound kuda per gale. Now I’m getting frustrated.  sake . 

simple rule bro.. eat more to gain weight... for extra and easy calories.. eat calorie dense foods like nuts ,dried foods...and ofcourse.. lift, rest and repeat .. key is to be consistent. 

[Don_Draper]

3 minutes ago, Gains said:

simple rule bro.. eat more to gain weight... for extra and easy calories.. eat calorie dense foods like nuts ,dried foods...and ofcourse.. lift, rest and repeat .. key is to be consistent. 

Disciplined indeed, day in day out.

[Don_Draper]

4 minutes ago, Gains said:

simple rule bro.. eat more to gain weight... for extra and easy calories.. eat calorie dense foods like nuts ,dried foods...and ofcourse.. lift, rest and repeat .. key is to be consistent. 

but he has to be careful not to board the IIFYM train. 

[Babunuvbtechah]

1 hour ago, Don_Draper said:

Metabolism improvement has nothing to do with Diet techniques in particular. Body will develop a capability to process the calories IN and OUT. its very simple, calories deficit your body adapts to it, calorie surplus it does same. Adaptive thermogenesis is the word. The reason why i'm against keto is , its not required for anyone who wants to lose around 10-20lbs. In Keto , you have muscle gylcogen depletion over a period of time given you are strength training. This loss people consider as lbs lost, which is nothing but water and they see that keto gives fast results. Lets say you take a cheat day or eat normally for a day, your body will replenish back the glycogen levels. You will see weight gain. 

On keto, if you eat in calorie surplus and strength train, metabolism will improve for sure, as your are providing the machine with excess calories to process. The only thing you have to take out of the box is weight. Don't look at scale as it will fluctuate, it physique improvement and loss of inches primarily. There is a fb group called as Ketogains where people have demonstrated that keto helps to build muscle too. Keto is a great tool, but not the only tool. Some people work better on LCD and keto is kinda forced feed on them. So if keto is working for you, thats great and you should keep continuing and also experiment with Targeted ketogenic diet (TKD) and Cyclic Ketogenic diet (CKD). Superior muscle gain you can get with carbs.  I have done 8 months of Keto in which i experimented Keto/TKD/CKD. I have also done 2 bouts of 10 days each of PSMF.  These were extremes and i don't believe general population who just wants to be healthy needs Keto. My goals were to win few challenges at local gym. For general Population, Low Carb diet with calorie counting in deficit is a great long term sustainable tool.

i'm just adding the points from my personal experimentation, little knowledge i gained through current industry experts who are researching vastly in this area. I'm in no way saying keto will cause issues. It will cause issues if people don't know how to do it properly and just blindly follow cuz others are doing and losing weight.

Superooo superuuu..... 

[soldier]

14 hours ago, Don_Draper said:

Yes with  Keto you can put on muscle if you are in caloric surplus. Keto is just a dieting technique. Calorie Deficit for fat loss and calorie surplus for muscle gain. You have to check your maintenance calories by experimenting. Meaning check at what calories you are losing weight. For example , lets say you are counting calories and eating 2000 cals/day for 10 days and you lost 1lb of body weight, then increase your calories by 200-300 and see what happens. If you still maintain the same weight after next 10 days as previous week, then again increase the calories and see whats the end result. The moment you gain weight, thats where your current maintainence calories lies. 

In your case you have to gain muscle  for which you gotta do above experimentation. I know for guys like you its hell to gain weight.  Its reverse for me. We share mutual frustation but on the opposite side of spectrum.  You can experiment with high carb diet . Take the ratio as C:P:F  as 50 : 30 : 20. Lets say your current maintaince calories (where you are not losing any weight) is at 2400 calories, then try eating 300g carbs (1200 cals) 180g of protein ( 720 calories) and rest of the calories in fat (1g fat = 9 calories).  Try doing this for 10 days. Remember you have to count calories and experiment. Another way forward is to eat with BMR ratios. We will discuss that later once you experiment with the above C:P:F ratio. 

I’m on it thanks macha 

[soldier]

13 hours ago, Gains said:

simple rule bro.. eat more to gain weight... for extra and easy calories.. eat calorie dense foods like nuts ,dried foods...and ofcourse.. lift, rest and repeat .. key is to be consistent. 

Trying bro. My broskies kuda ade cheputaru u have to eat more ani. 

 I don’t know what is that. I felt like I’m eating more. The broskie I go with lunch iddaru beast and ripped laga untaru . Nallodu ayite inka chepakaraledu... vadu lunck ki vastadu lunch tinadu enti ra ante fasting eroju antadu. Vadiki muscle eda nunchi vadtado telavadu. Vadu nannu Man U gotta eat more antadu. Tellodi ayithe beach body.

sometimes we count how’s many girls checked out nalla broski when we are walking on streets. Lol 

ofcourse I’m not comparing to anybody. Their  body types way different than us.

when I try something I need some results show up.otherwise it’s frastatuing. 

 

 

[Heroin]

1 minute ago, soldier said:

Trying bro. My broskies kuda ade cheputaru u have to eat more ani. 

 I don’t know what is that. I felt like I’m eating more. The broskie I go with lunch iddaru beast and ripped laga untaru . Nallodu ayite inka chepakaraledu... vadu lunck ki vastadu lunch tinadu enti ra ante fasting eroju antadu. Vadiki muscle eda nunchi vadtado telavadu. Vadu nannu Man U gotta eat more antadu. Tellodi ayithe beach body.

sometimes we count how’s many girls checked out nalla broski when we are walking on streets. Lol 

ofcourse I’m not comparing to anybody. Their  body types way different than us.

when I try something I need some results show up.otherwise it’s frastatuing. 

 

 

hi

[Gains]

2 hours ago, soldier said:

Trying bro. My broskies kuda ade cheputaru u have to eat more ani. 

 I don’t know what is that. I felt like I’m eating more. The broskie I go with lunch iddaru beast and ripped laga untaru . Nallodu ayite inka chepakaraledu... vadu lunck ki vastadu lunch tinadu enti ra ante fasting eroju antadu. Vadiki muscle eda nunchi vadtado telavadu. Vadu nannu Man U gotta eat more antadu. Tellodi ayithe beach body.

sometimes we count how’s many girls checked out nalla broski when we are walking on streets. Lol 

ofcourse I’m not comparing to anybody. Their  body types way different than us.

when I try something I need some results show up.otherwise it’s frastatuing. 

 

 

For your body type.. akali lekunna.. time pettukoni thinnali thappadhu...like every 2 hours ki alarm pettukoni thinnali... ma cousin kuda struggled to gain weight..anni try chesaka..last ki olive oil shots kottevadu daily for extra calories .. he is in great shape now

me nalla friend might be doing Intermittent fasting... he basically fast for certain hours and eat all his calories in a time window.. i'm doing  it from long time.. got great results.

[nenevaram]

17 hours ago, Don_Draper said:

Metabolism improvement has nothing to do with Diet techniques in particular. Body will develop a capability to process the calories IN and OUT. its very simple, calories deficit your body adapts to it, calorie surplus it does same. Adaptive thermogenesis is the word. The reason why i'm against keto is , its not required for anyone who wants to lose around 10-20lbs. In Keto , you have muscle gylcogen depletion over a period of time given you are strength training. This loss people consider as lbs lost, which is nothing but water and they see that keto gives fast results. Lets say you take a cheat day or eat normally for a day, your body will replenish back the glycogen levels. You will see weight gain. 

On keto, if you eat in calorie surplus and strength train, metabolism will improve for sure, as your are providing the machine with excess calories to process. The only thing you have to take out of the box is weight. Don't look at scale as it will fluctuate, it physique improvement and loss of inches primarily. There is a fb group called as Ketogains where people have demonstrated that keto helps to build muscle too. Keto is a great tool, but not the only tool. Some people work better on LCD and keto is kinda forced feed on them. So if keto is working for you, thats great and you should keep continuing and also experiment with Targeted ketogenic diet (TKD) and Cyclic Ketogenic diet (CKD). Superior muscle gain you can get with carbs.  I have done 8 months of Keto in which i experimented Keto/TKD/CKD. I have also done 2 bouts of 10 days each of PSMF.  These were extremes and i don't believe general population who just wants to be healthy needs Keto. My goals were to win few challenges at local gym. For general Population, Low Carb diet with calorie counting in deficit is a great long term sustainable tool.

i'm just adding the points from my personal experimentation, little knowledge i gained through current industry experts who are researching vastly in this area. I'm in no way saying keto will cause issues. It will cause issues if people don't know how to do it properly and just blindly follow cuz others are doing and losing weight.

8 moths keto..anta dedication ela bro ? Ripped body aa ?

[Don_Draper]

On 6/3/2018 at 12:04 PM, nenevaram said:

8 moths keto..anta dedication ela bro ? Ripped body aa ?

yes i was ripped, but i lost some muscle too. Which is kinda okay as muscle memory kicks in and we can regain the muscle mass. I had to do 8 months cuz i was pretty overweight for starters and i participated in Local gym challenges for 6 months.  Its very hard for me to lose fat, specially the stubborn fat. My genetics are inclined to gain fat and maintain the balance, this i figured out after doing keto and failing. Everything is trail and error. So i thought initially, win avvaniki keto try cheddam ani. It was a rage then and i followed @macha as he was doing keto during that period. I was losing weight pretty fast and then gradually after 8 weeks it slowed down, i won't lose stubborn fat at all. So i tried  TKD for 2 months. It improved my muscle mass retention (Offcourse it will due to glycogen)  Over a period of time, i developed alopecia and had patches of beard totally gone. My hair fall was also pretty rough. This was my body's reaction to the stressor i put it under both physically and mentally. After a bout of TKD i re-started keto. In the last leg of 2nd challenge, i wasn't losing much so i went for the kill PSMF (protein Sparing Muscle fasting). Its the toughest MOFO, i was eating 700 calories only protein for 10 days to retain muscle mass and tarnish the stubborn fat..   Due to PSMF my metabolism was screwed up completely. Post PSMF i slowly started to add carbs like 50 gms 1st week and 2nd week 100 gms etc.. Slolwy i started eating ad libitum.. It took me more than 6 months to improve my metabolism. What i realized during this period was ,my body works great on Keto but i don't want to be on keto forever. So i did more and more research  and all it said is calorific deficit matters to lose fat. All industry experts agree to this including KETO CULT. Keto is just a tool and not the remedy. Unfortunately, people have turned out keto into a fast fat losing mechanism, a mere short cut. If we workout, our body has a exceptional ability to partition the nutrition properly.

Take-away : Our goal should be improving strength and not aesthetics unless one is model or competing in bodybuilding show.  Strength improvement and muscle gain are proportional.  More the muscle, higher the fat loss. When trying to build muscle, body has a capability to store some fat and its okay. If one wants not to gain any Fat while muscle building its a very slow process. Gain of 0.5-1lb muscle per week is safe considering body is less inclined for fat storage. In case of fat loss, losing 1-1.5 lb per week is safer, considering  less muscle loss.