Current weight 77kg (~170lbs) / Weight when starting keto 85kg
18%BF (bioimpedence scales)
Goal body fat of 12% at this stage. This will change once I get there.
About 3 yrs ago I was 106kg, heavy drinker, closer to 30%bf and sedentary. Started doing basic exercise and lost 10kg in about 9 months without changing the rest of my lifestyle. Went and saw a trainer a few friends recommended and started following the diet he gave me. Dropped nearly another 30kg in about 6 months.
Even though I got down to 69kg at my lightest (with not much muscle development), I still had a bulge over my gut and it's never gone away.
Have been doing CKD for about 3 months now but have stalled these past couple of weeks.
Food intake is as follows-
3 scrambled eggs
Drizzle of olive oil
Large shake (2 servings)
Small shake (single serving)
4x1000mg fish oil
Miscellaneousmeat (often leftovers from night before)
4x1000mg fish oil
300g pork shoulder
Misc low net-carb veggies
Occasionally a few slices of cheese, or a spoonful of peanut butter.
Net carbs are low enough for ketosis and total calories are around 2100. This is almost bang on where most online calculators put calories for 1lb/wk loss (I'm actually pretty surprised how close I was- I didn't add up the calories until recently).
It's my understanding that since I'm not that lean I don't need to refeed as frequently, so I've been carbing up every 2nd weekend. When I do carb up, I have simple carbs in my pwo shake, but rest of the day is complex carbs and minimal fat.
Normal training is loosely Westside/WS4SB based. Occasional barbel complex circuit to finish off, but not that much cardio. High rep work on the morning of carb day.
Any advice/tweaks/criticism would be appreciated. I know at 77kg I should probably focus on gaining weight, but I would really just like to lose my belly fat, as it's been bugging me for a while.