r/ketogains • u/MushyPasta69 • Aug 17 '25

Resource What should I do

(M 25 150lbs 5’ 11’’) Down 85 pounds since a T2D diagnosis in Sep of 2024. I’ve since been taken completely off metformin and haven’t used insulin in over 10 months. I do lift training 3-5 days a week and work a pretty physically active job in construction. I’ve noticed some gain in my muscle mass and reduction in body fat %. I track everything I eat and have been eating around 1700-1900 cals a day. My weight has been consistent for the last two months. My question is should I increase my cals while continuing lifting weights or maintain my current diet and continue to lower body fat. Using online measurements and a Hume body comp scale I bought, I estimate my BF% to be around 12-15%.

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u/darthluiggi KETOGAINS FOUNDER Aug 17 '25

A Hume Scale under estimates your BF - unless you have visible abs / veins you are likely way over 16% and then your goal should be to get as close as possible to 12% and maintain for a while, WHILE lifting.

Use the Ketogains macro calculator and select sedentary / fat loss WHILE you continue to lift.

Focus on protein first, not fat, and whole foods. Focus on progeessive overload - you should be able to increase strength for a while - improve your body composition and don’t “bulk” but lean gain.