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I have been dieting with a keto diet from jan 5 til march 26. I have lost about 25 pound duing that time. I have been taking a few weeks with calorie balans during this period when needed to gain energy and letting the body recover.
I used a type of keto diet with about 75g fat and about 275g protein a day with a starting weight of 215 lb. When I stoped the diet I weigh 188 lb and went on a 2 week vacation with a all you can eat buffet.
I gained about 9 lb so I went to my doctor and did a metabolic blood test and it came back pretty low.
I didn't think much about it then but now I have been adding to my diet to get to a plus calorie state to start building again. I have been adding carbs to my first two meals and I eat a little more protein as well. It's not much but I still put weight to fast.
How do I turn this thing around? I want to go on a diet again soon to lower my bodyfat. But I don't want to lower my metabolism more.
My mealplan during diet.
1 bf: 20g protein
2 bf: Scramble eggs with deli turkey and broccoli(6 egg whites 1 egg and 80g turkey) Added 50g of oatmeal at the later part of the diet.
Meal1: Chicken file with almonds or peanutbutter and broccoli (220g ready to eat chickenfile and 25g of fat source).
Snack: 20g protein
Meal 2: Chicken file with almonds or peanutbutter(220g ready to eat chickenfile and 25g of fat source).
Snack: 20g protein (rest day)
Workout: 20g slowcarbs 45 min before workout.
20g protein + 50g fastcarbs 15 min before workout.
20g protein during workout.
Nightmeal: Tuna (220-240g) in water 1 avocado, broccoli or salad.
Added 1 or 2 fruits at the end of the diet as well.
I used one low protein day a week with only about 60-80g protein and some carbs and mostly fat and veggies
I'm 31 5'11 workout 3 times a week using a combo of Bill Starr 5x5 routine and Wendler's 5/3/1
I have been dieting with a keto diet from jan 5 til march 26. I have lost about 25 pound duing that time. I have been taking a few weeks with calorie balans during this period when needed to gain energy and letting the body recover.
I used a type of keto diet with about 75g fat and about 275g protein a day with a starting weight of 215 lb. When I stoped the diet I weigh 188 lb and went on a 2 week vacation with a all you can eat buffet.
I gained about 9 lb so I went to my doctor and did a metabolic blood test and it came back pretty low.
I didn't think much about it then but now I have been adding to my diet to get to a plus calorie state to start building again. I have been adding carbs to my first two meals and I eat a little more protein as well. It's not much but I still put weight to fast.
How do I turn this thing around? I want to go on a diet again soon to lower my bodyfat. But I don't want to lower my metabolism more.
My mealplan during diet.
1 bf: 20g protein
2 bf: Scramble eggs with deli turkey and broccoli(6 egg whites 1 egg and 80g turkey) Added 50g of oatmeal at the later part of the diet.
Meal1: Chicken file with almonds or peanutbutter and broccoli (220g ready to eat chickenfile and 25g of fat source).
Snack: 20g protein
Meal 2: Chicken file with almonds or peanutbutter(220g ready to eat chickenfile and 25g of fat source).
Snack: 20g protein (rest day)
Workout: 20g slowcarbs 45 min before workout.
20g protein + 50g fastcarbs 15 min before workout.
20g protein during workout.
Nightmeal: Tuna (220-240g) in water 1 avocado, broccoli or salad.
Added 1 or 2 fruits at the end of the diet as well.
I used one low protein day a week with only about 60-80g protein and some carbs and mostly fat and veggies
I'm 31 5'11 workout 3 times a week using a combo of Bill Starr 5x5 routine and Wendler's 5/3/1