I eat a pound of beef/Wagyu, elk, bison, or wild boar, daily, and have a protein/collagen shake every morning. My doc has no complaints, nor do I. (56 years old, 6-2, 182, lifting, running, climbing, hiking, etc.)
Rip me for weighing 182, but I'm at the beach most weekends and don't complain. And I ran D-1, yep.
I consume over a pound a day of beef per day, so at least 500mg/day in a 100% bioavailable form with all bio-cofactors intact. My athletic performance, sleep and libido are top notch and 8% body fat year around. Try it for a month and you will never look back.
Did your BF drop as a result of your low-carb diet compared to before you went keto? If so, do you know if it was because you were consuming fewer calories with the low carb diet? Or same calories and greater thermic effect of digestion? Or something else?
Eh not equivalent. 1lb of meat doesn't put you into ketosis, especially not knowing remainder of diet.
I consume over a pound a day of beef per day, so at least 500mg/day in a 100% bioavailable form with all bio-cofactors intact. My athletic performance, sleep and libido are top notch and 8% body fat year around. Try it for a month and you will never look back.
Did your BF drop as a result of your low-carb diet compared to before you went keto? If so, do you know if it was because you were consuming fewer calories with the low carb diet? Or same calories and greater thermic effect of digestion? Or something else?
When I was typical high carb my BF varied from under 10% to as much as 18-19% (estimated from weight fluctuations with no change in lean muscle mass). Now I am at what used to be my "peak" weight all year round. I rarely step on a scale but it always is within a pound or two of the same. I wish I could enter a prediction contest and monetize this particular superpower.
I think that the main reason for this is that my brain knows instantly when it has had enough protein (1g/lb lean mass/day) and shuts down my appetite instantly. It is probably impossible for me to over consume meat, butter and eggs. I thought that adding fruit might affect this, but nothing has changed for my body comp. I think that getting regular direct sun has something to do with regulating all this, including sleep. Poor sleep used to f with my weight and appetite.
Did your BF drop as a result of your low-carb diet compared to before you went keto? If so, do you know if it was because you were consuming fewer calories with the low carb diet? Or same calories and greater thermic effect of digestion? Or something else?
Eh not equivalent. 1lb of meat doesn't put you into ketosis, especially not knowing remainder of diet.
XY tell your other supporting diet factors
Meat, eggs and dairy fat is 90%. I eat 2-4 pieces of fruit/day. No seeds, veggies, starches or nuts. Occasional sardines. I am in ketosis 4-5 times a week due to skipped meals, but I rarely fast anymore. I would say "metabolically flexible" applies well.
Eh not equivalent. 1lb of meat doesn't put you into ketosis, especially not knowing remainder of diet.
XY tell your other supporting diet factors
Meat, eggs and dairy fat is 90%. I eat 2-4 pieces of fruit/day. No seeds, veggies, starches or nuts. Occasional sardines. I am in ketosis 4-5 times a week due to skipped meals, but I rarely fast anymore. I would say "metabolically flexible" applies well.
You range into ketosis as a result of your diet, but ketosis is not your indicated desired state of existence. Got it.
Eh not equivalent. 1lb of meat doesn't put you into ketosis, especially not knowing remainder of diet.
XY tell your other supporting diet factors
Meat, eggs and dairy fat is 90%. I eat 2-4 pieces of fruit/day. No seeds, veggies, starches or nuts. Occasional sardines. I am in ketosis 4-5 times a week due to skipped meals, but I rarely fast anymore. I would say "metabolically flexible" applies well.
What BMI or weight are you maintaining? Just curious if you are dietarily so strict to keep a muscular physique or a skinny runner one or what?
Has anyone supplemented with L-Carnitine daily for a few months? (e.g., ~0.5g to 2.0g per day). How did this affect your weight and running performance? What kind of running times do you have? Thanks.
Meat, eggs and dairy fat is 90%. I eat 2-4 pieces of fruit/day. No seeds, veggies, starches or nuts. Occasional sardines. I am in ketosis 4-5 times a week due to skipped meals, but I rarely fast anymore. I would say "metabolically flexible" applies well.
You range into ketosis as a result of your diet, but ketosis is not your indicated desired state of existence. Got it.
I look at it as a benefit, but no longer really "The Goal". I mainly seek to have overall great energy, capacity and recovery, of which ketosis is a part and parcel. I think that people seeking weight loss or lowered overall insulin are more focused on ketosis. The latter was a major motivator, as I was pre-diabetic with many health issues, which have now cleared up. I am willing to allow some (brief) insulin spiking for the overall sleep, athletic and hormonal benefits it seems to confer over constant ketosis I had before. In other words, I seem to have reached the metabolic healing level that eluded me my whole life, hence food addictions, energy crashes, digestive problems, yadda yada.
Meat, eggs and dairy fat is 90%. I eat 2-4 pieces of fruit/day. No seeds, veggies, starches or nuts. Occasional sardines. I am in ketosis 4-5 times a week due to skipped meals, but I rarely fast anymore. I would say "metabolically flexible" applies well.
What BMI or weight are you maintaining? Just curious if you are dietarily so strict to keep a muscular physique or a skinny runner one or what?
At 6'0"/153 lbs I feel I am pretty ideal for a 400/800 guy or rock climber. Much more obvious muscle definition than a typical skinny distance runner, which I was when running marathons in college at 140-ish and poor upper body strength.
I eat like I do more so for the health benefits, the aesthetic benefits are secondary. I like to be able to "go anywhere/do anything" in terms of strength, endurance, speed and mobility; the best all-around athlete I can be. As an example I am currently learning to hurdle (low hurdles) for the dynamic benefits and fun of execution.
It will have no affect on your performance. It will shrink the size of your wallet.
The amount needed to see an improvement in athletics is impossible unless you are having it injected. So if you are taking pills you are wasting your time and money.
What BMI or weight are you maintaining? Just curious if you are dietarily so strict to keep a muscular physique or a skinny runner one or what?
At 6'0"/153 lbs I feel I am pretty ideal for a 400/800 guy or rock climber. Much more obvious muscle definition than a typical skinny distance runner, which I was when running marathons in college at 140-ish and poor upper body strength.
I eat like I do more so for the health benefits, the aesthetic benefits are secondary. I like to be able to "go anywhere/do anything" in terms of strength, endurance, speed and mobility; the best all-around athlete I can be. As an example I am currently learning to hurdle (low hurdles) for the dynamic benefits and fun of execution.
@XY, thank you for sharing details of your health. It's very inspiring what you've done! 6'0"/153lbs/8.0% into your 60's is VERY fit and definitely muscular compared to a marathon runner. I am currently 48 and doing marathons. While I am sold on the health benefits of eating more healthy meat, I am not sure yet if I would have the endurance for marathons if I cut back my carbs so much. Clearly, you've shown that, when you eat the way you do, you have the strength and speed for 5K's, 400's, and many other activities like climbing. Thanks for the great food for thought! It's helping me explore the right balance between marathon running vs. not so much distance, but more strength.
I'm a cyclist these days, but L-Carnitine plus Beta Alanine is my go to performance and recovery mix. Saw pretty good results after 3 months of continued use (~1.5g carnitine, 2.5-3g beta alanine), dropped a few unnecessary pounds and saw good reduction in recovery between hard effort days.
At 6'0"/153 lbs I feel I am pretty ideal for a 400/800 guy or rock climber. Much more obvious muscle definition than a typical skinny distance runner, which I was when running marathons in college at 140-ish and poor upper body strength.
I eat like I do more so for the health benefits, the aesthetic benefits are secondary. I like to be able to "go anywhere/do anything" in terms of strength, endurance, speed and mobility; the best all-around athlete I can be. As an example I am currently learning to hurdle (low hurdles) for the dynamic benefits and fun of execution.
@XY, thank you for sharing details of your health. It's very inspiring what you've done! 6'0"/153lbs/8.0% into your 60's is VERY fit and definitely muscular compared to a marathon runner. I am currently 48 and doing marathons. While I am sold on the health benefits of eating more healthy meat, I am not sure yet if I would have the endurance for marathons if I cut back my carbs so much. Clearly, you've shown that, when you eat the way you do, you have the strength and speed for 5K's, 400's, and many other activities like climbing. Thanks for the great food for thought! It's helping me explore the right balance between marathon running vs. not so much distance, but more strength.
While I would consider competing marathons at this stage as negatively affecting most of my current health goals, I must say that when I was in ketosis (zero or low carbs), my long runs easily went from 1.5 to 3+ hours, mostly on trails (about 4-5 years ago). The power of fat-burning is real!
In retrospect I lost my top gear, although I did not neglect speed. Zack Bitter eats low carb around easy mileage and higher carb around faster running, which makes sense. Since I am currently doing more power and speed endurance, 100g/day of fruit seems to keep me in a sweet spot. I do get more soreness/DOMS, but I feel it is because I am able to "dig deeper" into the speed and power work, a worthwhile tradeoff as long as it doesn't linger or lead to injury. I did in fact, pull a hamstring in May, which set me back for a few months but is now 100% recovered, thanks to @kneesovertoesguy-type recovery and mobility work. More learning there which is invaluable going forward.
The bottom line for me: "Keep evolving!". It has served me well in negating most of the effects of aging in the last decade and looking forward to refining things even more and keeping it fun while progressing those things I value. It is amazing how fresh and easy most of my training is now compared to the old days of grinding. I will tip my hat towards Tony Holler and his "Feed The Cats" approach for sprinting which has reinvigorated my interest in speed and elastic power. A very different approach to most distance programs for sure.
Good luck on your journey and never stop learning!
What BMI or weight are you maintaining? Just curious if you are dietarily so strict to keep a muscular physique or a skinny runner one or what?
At 6'0"/153 lbs I feel I am pretty ideal for a 400/800 guy or rock climber. Much more obvious muscle definition than a typical skinny distance runner, which I was when running marathons in college at 140-ish and poor upper body strength.
I eat like I do more so for the health benefits, the aesthetic benefits are secondary. I like to be able to "go anywhere/do anything" in terms of strength, endurance, speed and mobility; the best all-around athlete I can be. As an example I am currently learning to hurdle (low hurdles) for the dynamic benefits and fun of execution.
Cool, 400/800 physique looks ideal in my opinion, not intimidatingly beefy and not distance skinny. Good luck with your 70/70 target!
I've used L Carnitine for several years, it does help but I found L Arginine much more beneficial in terms of performance and recovery. Both do promote GH secretion, L Arginine more so.
While I would consider competing marathons at this stage as negatively affecting most of my current health goals, I must say that when I was in ketosis (zero or low carbs), my long runs easily went from 1.5 to 3+ hours, mostly on trails (about 4-5 years ago). The power of fat-burning is real!
Can you explain how this works? We all have fat reserves and my understanding is that the body tends to start burning small amounts of fat within seconds of starting running and continues burning both fat and glycogen, so presumably when glycogen stores are depleted, it’s forced to almost entirely burning fat. In everyone.
Is the explanation that if the body is very used to burning fat for fuel, it smoothly shifts to fat burning and there isn’t a glycogen wall? I don’t think I can do low carb and seem to have a naturally limited appetite preventing me from overeating, but I’m curious how to get the body to use my 13% fat as fuel more and restock muscle glycogen first before fat reserves instead of using both and restocking both at a seemingly inflexible ratios.
While I would consider competing marathons at this stage as negatively affecting most of my current health goals, I must say that when I was in ketosis (zero or low carbs), my long runs easily went from 1.5 to 3+ hours, mostly on trails (about 4-5 years ago). The power of fat-burning is real!
Can you explain how this works? We all have fat reserves and my understanding is that the body tends to start burning small amounts of fat within seconds of starting running and continues burning both fat and glycogen, so presumably when glycogen stores are depleted, it’s forced to almost entirely burning fat. In everyone.
Is the explanation that if the body is very used to burning fat for fuel, it smoothly shifts to fat burning and there isn’t a glycogen wall? I don’t think I can do low carb and seem to have a naturally limited appetite preventing me from overeating, but I’m curious how to get the body to use my 13% fat as fuel more and restock muscle glycogen first before fat reserves instead of using both and restocking both at a seemingly inflexible ratios.
No, the poster you're replying to is running slowly and not seriously competitive in races.
These threads always bring out the quack dietitians.
As you alluded in your reply, your body already performs lipolysis efficiently and no magic diet tweaks are necessary.