I just finished my first full week into my keto diet and i haven’t lost any noticeable inch’s off my waist or dropped any pounds on the scale. I’ll give as much background as i can to see if anyone can address a potential problem.
I’m 21 years old 5,7 tall 176.8 morning weight approximately 14%-15% body fat with a 33 inch waist around the navel. Over the last 6 months or so i dropped from 220 lbs with 28-30%% to this. Now i want to get to 10% or lower by my birthday April 20th.
Diet looks like this:
Breakfast: 3 whole omega-3 eggs, 3/4 cup egg whites, 4 slices chicken bacon.
Lunch: 3 whole omega-3 eggs, 3/4 cup egg whites, 4 slices chicken bacon.
Dinner: 3 whole omega-3 eggs, 3/4 cup egg whites, 4 slices chicken bacon.
Optional: 3 slices of low fat cheddar cheese and 100% gold standard whey protein shake in water.
I keep calories right around 2000 per day. Basically i always eat the aforementioned meals which break down to a macro nutrient break up like this.
Carbohydrates: 15 grams
Fats: 69 grams
Protein: 153 grams
Calories: 1260 calories
From there I’ll add in the shakes and cheese until I’m full or get around 2000 calories. So lets say 2 shakes and 6 slices of cheese spread through the meals.
Carbohydrates: 21 grams
Fats: 101 grams
Protein: 255 grams
This aside i drink about 2 gallons of water spread throughout the day or 8 liters.
I train 4 times a week on the following split.
I do 15 minutes of HITT before every session with 1 minute strides and 30 sec sprints. Followed by 10 minutes of max incline walking on the treadmill after the workout. The actual weightlifting takes me anywhere from 60-90 minutes depending on the day.
I have not deviated from this for 7 days and the scale just fluctuates between 176-177 and my waist measurement hasn’t really dropped any. Also yes i always take weight and measurements on the same scale on the same surface in the morning on an empty stomach.
I really want to diet hard and shed all the fat i possible can between now and my birthday any help is appreciated.
Finally the ketostix confirmed that I’m in moderate to heavy ketosis.