After a long layoff due to a shoulder and knee injury, I am back in the gym. Since my Bf% probably has creeped up into the 20s, I wanted to jumpstart my progress by using Brock’s Fat Fast. After week 1, I am somewhat confused. I have kept cals low (1300-1500) and the ratios right around 50-50 w/ carbs less than 20 per day (Simply whey has a few carbs and with the price of flax oil, I can’t afford anything else right now). I get my protein from solids for my last meal of the day (egg whites, fat-free turkey, tuna, or salmon…all w/ tabasco). I take 3 Tbsp. of psyllium per day in divided doses to try and keep the plumbing intact. I am getting at least a gallon of H20…probably more.
I am using resistance training 3 days per week, 3 bodyparts per workout(chest/tris/shoulder,back/bis/abs,quad/hams/calf), around 6 work sets per bodypart. reps in the 8-12 range w/ 60sec rest periods. I do cardio on 3 of my off days for 20 min in HIIT style in the AM fasted.
Supps: My everyday stuff (multi, extra C, gingko, glucosamine/chondroitin, melatonin to sleep)
Ripped Fuel + green tea extract (500mg) + T2 (all 3x/day)
Androsol (35/35 as recommended)
Results of week 1:
less than 1% of bodyweight lost w/ no appearance change. pants fit the same.
I guess I expected a big water weight drop that told me that ketosis was working. Should I shut up and keep going? Is there a tweak or mistake I am missing?
Track water consumption more closely and make sure that I am getting at least a gallon and a half.
Could the small amount of carbs in simply whey be holding me back from full ketosis?
Is there too much sodium in tabasco and turkey slices and eating that at night is making me retain excess water?
Do I need to take a 10 pound dump and am so stupid from carb depletion I don’t even know it?