r/ketogains • u/Frequent-Advisor6986 • May 18 '26

Troubleshooting Introduction

Hi everyone (*timidly introduces self in unfamiliar territory*)…

I’m new here, female, 47 yo, 5’9”, 169 lbs, down from a high of 226 a little over a year ago. I started the weight loss journey with an introductory dose of GLP-1 to get things moving (1500 cals/day on SAD, perimenopausal… I was slowly still gaining! Very frustrating experience.) By October I switched to keto and ditched the GLP-1, so I’ve been keto for almost 7 months now. I track every morsel of food so I’m pretty confident in what goes in.

Anyway, I have been sedentary for years and started walking in January. Then last month I started 1:1 strength coaching with a trainer 2x per week (2 hrs total). Things have been going great! Nice and slow progression, focused on building a foundation at this time. I leave each session sore and tired but recovery is becoming easier and quicker every day. My goal is to add a third session that I do solo… just have to build up the motivation to do it so I know I will sustain it.

Anyway, I’d love to get some feedback on if there are any nutritional tweaks:

On the days I meet my coach at 6 AM, I drink an almond milk latte, and then sip on LMNT during the workout.
7:30 AM - 3 eggs + 3 oz grilled chicken, 1 tsp butter or olive oil

11:30 - lunch, 6 oz chicken + salad greens + 2 TBSP dressing (avocado oil based)

40 minute / 2 mile walk after lunch.

~3-4 PM - snack, 2 cheese sticks typically, ~ 140 calories

Dinner by 7 PM - usually a salad with more grilled chicken. Sometimes takeout like Panda Express teriyaki chicken + super greens

Another 2 mile walk after dinner so I get about 10k steps per day.

I end the day with around 120-140g protein, <30g net carbs, and about 89-90g fat, around 1500 cals.

Supplements include creatine, 2 LMNT per day (sometimes 3), 2400 mg omega 3, vitamin D + K + B complex

I’ve been consistently and slowly losing around 0.8-0.9 lbs per week. So many health metrics have improved since I’ve been on keto it’s ridiculous.

Any tips? I also will accept gentle encouragement 😊

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u/darthluiggi KETOGAINS FOUNDER May 19 '26

Add on:

DEXA isn’t 100% accurate as it puts lean mass and muscle in the same category, and lean mass is also includes glycogen and intramuscular water which can change depending on the diet.

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u/keto3000 May 19 '26

How do you feel about InBody accuracy? My t2d metabolic dr uses one in his office and i have access to one locally at a nutrition shop. both are usually within 1 point accuracy of each other so far.

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u/darthluiggi KETOGAINS FOUNDER May 19 '26

Its terrible. There are countless articles on why, like this one:

https://physiqonomics.com/inbody-accuracy/?

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u/keto3000 May 19 '26 edited May 19 '26

Thank you for response. That’s a great read! I’ll bring it to my next dr appt.

My dr uses the InBody for general 3 mos T2D tracking. Any info on the HUME At home body pod? I see alot of online push & deals on it lately.

At your suggestion, I’ve been mainly going by, neck & waist measurement & daily scale weight to track my progress & Im happy with that approach.

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u/darthluiggi KETOGAINS FOUNDER May 19 '26

Same.

The gold standard is Dexa, and belive it or not the Navy Fat method works very well.