eightpac's Journal, 23 Apr 18

if you don't mind me asking, what about your muscle mass? Those are some fantastic weight loss numbers, but did it come at the expense of muscle mass? 

Hi CommandoKian, that is an excellent and important question. I get monthly full body scans and full blood panel every 2-3 months. I also do Keto Blood test almost on a daily basis so I know almost exactly what my body is doing. I have lost approx 1.8kg of muscle for the total 31.2 kg I have lost. Seems like a small amount but to regain that much muscle will take me at least 2 months. I have been extremely particular when it comes to preserving muscle mass, ie hopefully taking in just enough protein, L-Carnitine, CLA, Omega 3 and omega 6 but I gave in to the too much exercise fad. I believe I lost most of that muscle on 2 distinct occasions 1. doing a 3hr 30km hill riding stint (felt great at the time), 14km hike (felt like the best thing ever at the time). Therefore I have cut cardio to no more than 30mins a day max or zero as I know my body will go synthesizing muscle protein. I also lay blame on sleeping late and my stint trying out Intermittent fasting. I hope above helps, I have now begun bodybuilding as of yesterday and I have a professional coach so will see if I can make that work with keto. I will also see the extent to which I can gain muscle and lose weight. To be honest I would be happy to settle for zero muscle gain and max fat-loss. Over the next few weeks I will be working out what the best for my body is.as I eventually want to cycle out of keto but I want to ensure my BMR is at least 3000 Cal as I do not want to go back gaining weight I lost. This will probably take me the rest of the year to acheive. Hope that helps, thanks 

@eightpac, what an in-depth response! Thanks for taking the time to reply, and great to hear about your success. You sure know what you're doing, and making sure you've got a coach or at least checking up on yourself was a fantastic idea. I was considering trying keto to lose around 4-5kg, but I've changed my mind as I think it'd be easier to just incorporate a regular calorie deficit. Best of luck with your bodybuilding too, I'm sure you'll smash it!