The Bedrock Journal - ( Pebbles67) page 491

[canio6]

It sounds like you have things well in hand. How are you liking SS so far? I was talking to K about getting a copy but she is more inclined to get some fitness thing for the Xbox, which seems counter-intuitive to me, but what do I know?

Yeah, a lot of confusing threads out there, and depending on which one you read you could pretty much do anything and still call it primal it seems. I wish you the best of luck finding the n=1 that works best for you.

Personally, I can't do the lchf because I can't bring myself to add butter or 1/2 a cup of HWC to my coffee when I could just eat a couple more eggs, which of course ups the protein etc.

[demuralist]

My last set of goals increases the protein goal and decreases the carb goal, my fat hovers around 75%. I think if you are going to start strength it would not be a bad idea to increase the protein, at least on lifting days. Within the LCHF community I have seen numbers that figure protein anywhere from .8g/kg of goal body weight to 1.5g/kg of goal body weight. I think as long as you are keeping your carbs low, which is what will get and keep you in ketosis, you probably have a lot of leeway with the fat and protein macros.

[honeybuns]

Personally, I can't do the lchf because I can't bring myself to add butter or 1/2 a cup of HWC to my coffee when I could just eat a couple more eggs, which of course ups the protein etc.

So eat the egg yolks for the fat.

[Pebbles67]

It sounds like you have things well in hand. How are you liking SS so far? I was talking to K about getting a copy but she is more inclined to get some fitness thing for the Xbox, which seems counter-intuitive to me, but what do I know?

SS makes total sense to me. I feel very impatient to jump right in, but for now I am following his recommendations for the set up of each move. I held the bar in position on my back for the squat this morning. I did not squat. I worked on the bench press form as well. That one doesn't need as much prep. I think the great thing is going to be the time saving feature. three moves per workout, 5 reps, three sets. I will start working the program at home and then move it to the gym when I gain some confidence and/or max out my home weights.

Yeah, a lot of confusing threads out there, and depending on which one you read you could pretty much do anything and still call it primal it seems. I wish you the best of luck finding the n=1 that works best for you.

Personally, I can't do the lchf because I can't bring myself to add butter or 1/2 a cup of HWC to my coffee when I could just eat a couple more eggs, which of course ups the protein etc.

Yeah, to reach 80%, I have to have a Bullet Proof coffee in the am with 1 tbsp CO and 2 tbsp HWC, a Tea in the evening with 1 tbsp CO plus other added fats during the day. The only question I have is how much did the 10% extra fat help me to keep from binging. I find my protein is also consistently too high according to my old macros. So allowing myself more is better. I am now hitting between .7g and .8g of Lean Body Mass (134lbs)

Chris, My new Protein goal is my goal wt. in Kg x 1.5, so that seems right on. My carb goal is still 20g.

[RMS123]

I LOVE SS. I think it is a really solid program. I had some amazing results. I hope to restart it someday. Please do watch your form though - form before weight, always. Once you start upping those weights (and it happens really pretty fast), if your form is not SPOT on, you can seriously hurt yourself. I squatted at 15 lb (seriously, that low) for a long time because I couldn't get my range of motion right (I do not have good mobility). Once I got that down pat, the weight added fast and I felt strong. At some point, I would even suggest a trainer (but someone who knows how to do these lifts - most gym trainers do NOT) to watch your form and correct you. [Sorry for the mini lecture I just don't want to see you get hurt.]

[Pebbles67]

I agree Ruth. It is one of the reasons I have taken so long to jump into it. The good news is that I have my training buddy. I am going to send him the info on the program so he can be my spotter and help me with form.

[RMS123]

I hope you enjoy it. I really do like it. I'm just not in a place right now to do consistent training. Once I get my life ordered again, I will return. In the meantime, I'm attempting to work on my mobility. I'm super strong (think it comes from my grandma's German genes), but without mobility, I can't nail the form.

[demuralist]

Yeah, to reach 80%, I have to have a Bullet Proof coffee in the am with 1 tbsp CO and 2 tbsp HWC, a Tea in the evening with 1 tbsp CO plus other added fats during the day. The only question I have is how much did the 10% extra fat help me to keep from binging. I find my protein is also consistently too high according to my old macros. So allowing myself more is better. I am now hitting between .7g and .8g of Lean Body Mass (134lbs)

Chris, My new Protein goal is my goal wt. in Kg x 1.5, so that seems right on. My carb goal is still 20g.

For all the exercise you do that is probably an excellent protein goal. Mine is just slightly over 1x's goal weight but i dont strength train so i am sure it is enough for me.

[cori93437]

Hehe... Canio.
Eat them eggs!

N=1

I actually pretty much hate eating food...
Drinking it is just easier.
If I didn't KNOW it was so seriously unhealthy I'd probably try to get by drinking all my calories.
'Cept sometimes I like steak flavor, or duck flavor, or fatty pork flavor... and that doesn't come in beverage form.

Actually it's a medical issue for me... it used to not be that way or I would never have gotten fat in the first place, obviously.

What are those high fat eggs they do called... "tri-clops".
One whole egg, two extra yolks. I imagine it's rich and tasty.
Ugh... too early in the day for me to be talking food.
Just the thought makes me feel like retching-up.

[Ddraig Goch]

I have been wondering if I could move the fat percentage back down to 70% (currently 80%) and allow a little more protein..

I found I stalled when on 70% fat which is why I am so pleased you started this thread. I am going to stick to 80% fat & my protein as per your formula until the end of March to give it a fair try before tweaking again but everyone is different You need to do what you think is right for you but if you have found this is helping your binge issue maybe that is more important than the weight loss at the moment

I also have the SS program but I want to be able to do Marks 4 essential moves & then move onto simply fit before starting it.