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  #1  
Unread 08-10-2018, 08:47 PM
lean2b lean2b is offline
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Default Best fat loss plan post menopausal woman

5'8" 187lbs, age 61. Work out 2 times a week for 45 minutes each...walk 2 miles plus normal walking a day. (10,000 steps). Fitbit daily total is about 2200-2400 calories burned. Yes, I weigh food. Yes I count every time. consumption is between 1300-1500 cal a day. Macros: past week (trying Keto): 5% carbs (lettuce, mushrooms, onions, spinich, cucumbers), 25% protein (bacon, eggs, ham/wild salmon). Fat: 1/2 avocado + bacon fat and egg fat and protein fat. Coconut oil to cook the eggs, bacon fat to cook the veggies.

If "ketosis" is not that important for targeting body fat to help lean out, what is?
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  #2  
Unread 08-11-2018, 07:39 AM
lylemcdonald lylemcdonald is offline
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Ketosis doesn't matter for fat loss but you MUST add resistance training to your program. It is also like that you will not lose fat effectively at that calorie level. You might but it depends on daily activity.
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  #3  
Unread 08-11-2018, 08:02 AM
lean2b lean2b is offline
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Quote:
Originally Posted by lylemcdonald View Post
Ketosis doesn't matter for fat loss but you MUST add resistance training to your program. It is also like that you will not lose fat effectively at that calorie level. You might but it depends on daily activity.

Can you elaborate beyond adding "resistance" training? I do some weights but have some limits (no benching or very little...I like it but my PT doesn't really want me benching). I do body squats, hip raises, leg press, tricep pull downs, rows, lat pull downs, plank etc. (these are the twice a week workouts) i.e. is my calorie level too high, too low? Macros off? I checked ketosis strip and saw that I have mild ketones so at least I am getting some "fat" burning vs ???
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Unread 08-11-2018, 01:41 PM
w1cked w1cked is offline
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Quote:
Originally Posted by lean2b View Post
Can you elaborate beyond adding "resistance" training? I do some weights but have some limits (no benching or very little...I like it but my PT doesn't really want me benching). I do body squats, hip raises, leg press, tricep pull downs, rows, lat pull downs, plank etc. (these are the twice a week workouts) i.e. is my calorie level too high, too low? Macros off? I checked ketosis strip and saw that I have mild ketones so at least I am getting some "fat" burning vs ???
"t I have mild ketones so at least I am getting some "fat" burning vs ???
"

Stop reading keto forums.

Add resistance=one month later do your pulldowns, squats, with heavier weights than you currently are.
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