My first time keto log

[xraided85]

This is going to be my keto log. In fact it will be my first ever log, but I feel logging this on BB.com will help to motivate me, so here we go.

All workout logs can be found on my profile, this is solely to help me diet since I've have the most troubles there

Comments and support is all appreciated

Oh and reps for good advice, because I can never get enough

Also to add, Im 5'10", i weigh 192lbs on the day I began, approx 15% body fat? Ill post pics soon so you can guess.

This is from 6 weeks ago at about 195 lbs

[xraided85]

This was my first day of Keto, yesterday.

This is how it all worked out.

Meal 1:
1 oz chicken / 4 slices bacon

Meal 2:
5 oz ground beef
3 oz cheddar cheese

Meal 3:
2 cups lettuce
2 tablespoon dressing

Meal 4:
3 Eggs
2 Tablespoons Peanut Butter

Workout

Meal 5:
2 scoops whey protein

Meal 6:
1 can tuna
2 oz cheese

Totals
2380 Calories
163g Fats
202g Protein
23g Carbs

62% / 34% / 3%

Comments pls

[xraided85]

This is my second day -- still not in ketosis

Meal 1: 4oz Patty / 2 tablespoons mayo

Meal 2: 3 large eggs / 2 cups mix veggies

Meal 3: 1 scoop whey protein / 3 slices bacon

Workout - Chest/Shoulders <----can be found in my workout tracker

Meal 4: 4 oz Patty / 2 cups lettuce / 3" of sliced cucumber / 2 tablespoons ranch dressing

Meal 5: 3 oz ham

Meal 6: 2 scoops whey protein / 3 slices bacon

Meal 7: 2 tablespoons peanut butter

Totals: Calories 2385 Fat 171 Carbs 38 Protein 177

thats 65/5/30 and keep in mind that much of those carbs are from protein and fiber was not counted either

the only thing is im short 13g of protein to = 190... maybe some tuna

[timmymayes]

Nice work keep on posting.

[YMCA4ThisChick]

Hey Xraided.

I am going to be doing Keto soon as well. I am also looking for advise and have opened a keto log myself.

Looks like we are both on the right track. I did a LOT of research on this subject and have yet two more books to read before I go for it myself. I want to be sure I know what I am doing so I have fewer set backs.

I am giving you some reps to encourage you. And here are some tips I have come across:



1. Coconut Oil Has a strong Ketogenic effect

2. Restrict liquid intake to speedily accumulate the first stage of ketones

3. During ketosis calcium, Vit D, Iron, Foilc Acid, potassium and Sodium is spilled in the urine so supplementing those nutrients is needed. Sodium can be easily replenished with a broth. Potassium can be balanced with avacados ( which is 60% higher in potassium than bananas).

4. 12 to 15 NET Carb Grams should come from salad greens and other veggies

5. Stick to only 20G Carbs per day- do your math

6. Fiber supplement such as Phsyllium Husk Powder and Flaxseeds are recommended in the early stages of the diet

7. Weakness and exhaustion is to be expected the first several days as your body adjusts, so HANG in there!

8. About.com has a list of low carb veggies and low carb fruits ( a few of them are listed in my signature )

9. The diet is not a license to gorge! eat when you are hungry and stop when you are comfy.

10. Choose obvious "healthy fatty foods"

11. Snack every three hours

12. When you are ready to drink fluids, drink one half of your body weight in ounces of water. VERY IMPORTANT

13. If you get shaky, fatigued, feel unusually bad, its probably a carb crash- solution: eat an extra serving of fruit



Good luck to you and I will be keeping up with you in here. Feel free to visit my journal as well. I just created it last night.

http://forum.bodybuilding.com/showthread.php?t=106356921

I hope you and I get lots of help. Press on X!

[bigg_K]

Hey xraided,

Diet looks solid, about how much fiber are you hitting daily?

The only consideration I will give is, if you feel at all hungry, drop some of those Scoops of protein, and replace it with real food. Fills you up a lot more, and is digested a lot slower.

Otherwise lets see some results!

[xraided85]

Hey xraided,

Diet looks solid, about how much fiber are you hitting daily?

The only consideration I will give is, if you feel at all hungry, drop some of those Scoops of protein, and replace it with real food. Fills you up a lot more, and is digested a lot slower.

Otherwise lets see some results!

ya i was actually really hungry the first 3 days, it was like torture

[xraided85]

Sunday 9th

Ok I was gone all weekend because my brother will be gone for 2 months, had a good time together but now its time to get back to it. This is yesterdays food, I will post todays later on as well.

Meal 1: 4 Slices Ham / 3 (oz) Slices Cheese

Meal 2: 2 Eggs / 2 oz cheese

Meal 3: 1 Can of Tuna / 3 Cups mixed veggies / 3 tablespoons butter

Meal 4: 4 Slices Turkey / 3 oz cheese

Meal 5: 2 Tablespoons peanut butter

Totals: Calories 2380 Fats 166 Carbs 36 Protein 193

63/4/33

again no fibers have been removed from carbs

another post will be on later

[YMCA4ThisChick]

Here is one reply as to taking supplements while on keto


they probably won't take you out of ketosis, but your fat-burning potential will be greater if you don't take them.

the carbs in there will spike insulin, and the whole point of a keto diet is to keep insulin as low as possible in order to burn as much fat as possible. if insulin is present it's harder for your body to burn fat. that's the last thing you want during your workout, which is the prime time for you to burn fat.

[xraided85]

Here is one reply as to taking supplements while on keto

thank you for the second time, reps! i had so much trouble finding that on the forum, im going to add my last 2 dyas of keto tonight finally... as well as some updated pics. so just hold on

[YMCA4ThisChick]

thank you for the second time, reps! i had so much trouble finding that on the forum, im going to add my last 2 dyas of keto tonight finally... as well as some updated pics. so just hold on


Ok I am glad we have had some progress. :)

[xraided85]

Ok I am glad we have had some progress. :)

ya it helps a lot

[YMCA4ThisChick]

X- have you read any books or any other kinds of materials online, etc... about this keto? If yes, what did you read?

[xraided85]

Monday 10th

Meal 1: 1 can tuna / 3 tablespoons mayo

Meal 2: 4 large eggs / 4 oz cheese

Meal 3: 4 slices roast beef / 3 tablespoons gravy

Meal 4: 2 scoops whey protein

Totals: Calories 2002 Fats 129 Carbs 22 Protein 181

59/4/37

I was a bit short on this day due to lots of work, and I missed my workout. :(


Tuesday I was busy working again so unfortunately I didn't get to record much of it.

[xraided85]

Wednesday 12

Meal 1: 1 can tuna / 3 tablespoons mayo

Workout

Meal 2: 2 scoops whey protein

Meal 3: half cup peas / 7 oz chicken breast / glass of wine

Meal 4: 5oz chicken breat / 6 oz cheese

Totals: Calories 2355 Fats 131 Carbs 35 Protein 235

51/7/41

[timmymayes]

woa glass of wine? Two problems #1 alcohol in general is not condusive to ketosis and #2 wine tends to ahve lotso carbs and all of them sugar. Also gravy is usually thickend with flour...more carbs and refined ones. Unless you made it yourself and didn't do that and then I"ll shut the hell up ;p

[YMCA4ThisChick]

Yep NO GRAVY!

Here is the nutritional value of red wine which was exactly or close to other wines I looked up:

Red table wine
Nutritional value per 100 g (3.5 oz)
Energy 80 kcal 360 kJ
Carbohydrates 2.6 g
- Sugars 0.6 g
Fat 0.0 g
Protein 0.1 g
Alcohol 10.6 g

10.6 g alcohol is 13%vol.
100 g wine is approximately 100 ml (3.4 fl oz.)
Sugar and alcohol content can vary.
Source: USDA Nutrient database

So the wine wasn't all that bad ( in my opinion ) as long as you only had one serving and as long as you counted the 2.6 carbs as whole carbs.

Suggestions:

1. If you want to be successful on this Keto Diet, save the goodies for another time. I promise, there will be plenty waiting for you when this is all over with.

2. Keep the carbs under 20g

*Carbs= Death of Ketosis.*

[xraided85]

woa glass of wine? Two problems #1 alcohol in general is not condusive to ketosis and #2 wine tends to ahve lotso carbs and all of them sugar. Also gravy is usually thickend with flour...more carbs and refined ones. Unless you made it yourself and didn't do that and then I"ll shut the hell up ;p

no i didnt make the gravy, i actually looked it up on fitday so they are probly wrong then, but thnx tho, i guess ill learn to make my own :)

at least im definatly losing bodyfat tho, i can finally see my abs a little. ill have new pictures posted after the weekend.

also i was getting really tired up until Tuesday morning, ever since i feel like ive been drinking coffee all day. no complaints really, i can workout for a longer time now, like hour to hour and a half. anyone else ever feel like this?

[YMCA4ThisChick]

no i didnt make the gravy, i actually looked it up on fitday so they are probly wrong then, but thnx tho, i guess ill learn to make my own :)

at least im definatly losing bodyfat tho, i can finally see my abs a little. ill have new pictures posted after the weekend.

also i was getting really tired up until Tuesday morning, ever since i feel like ive been drinking coffee all day. no complaints really, i can workout for a longer time now, like hour to hour and a half. anyone else ever feel like this?

I can't wait to see your updated pix!

Since I haven't started keto yet I can't say that I have been fatigued from it , although EVERYTHING I have read about it so far indicates a marked fatigue for at least the first several days. So just know that this is a normal occurence and that it may mean that you are responding correctly to the diet and this too shall pass.

Good job.

I have also updated my thread.

hang in there X!!

[xraided85]

March Thursday 13

Meal 1: 2 large eggs

Meal 2: 4 oz patty / 2cups lettuce / 3 tablespoons caesar dressing

Meal 3: 1 can tuna / 3 tablespoons mayo

Meal 4: 1 scoop whey protein

Meal 5: 5 slices bacon / 2 large eggs

Meal 6: 4 cu in beef / 4 oz cheese

Totals: Calories 2670 Fats 205 Carbs 16 Protein 189

Today I went a little overboard on cals by an extra 200, however the 2 previous days were not good keto days, so hopefully this helps a bit.

Also I wanted to mention until the other day I had not been doing cardio yet, thursday will be my frist.

Im definatly VERY energetic now, its great

[YMCA4ThisChick]

March Thursday 13

Meal 1: 2 large eggs

Meal 2: 4 oz patty / 2cups lettuce / 3 tablespoons caesar dressing

Meal 3: 1 can tuna / 3 tablespoons mayo

Meal 4: 1 scoop whey protein

Meal 5: 5 slices bacon / 2 large eggs

Meal 6: 4 cu in beef / 4 oz cheese

Totals: Calories 2670 Fats 205 Carbs 16 Protein 189

Today I went a little overboard on cals by an extra 200, however the 2 previous days were not good keto days, so hopefully this helps a bit.

Also I wanted to mention until the other day I had not been doing cardio yet, thursday will be my frist.

Im definatly VERY energetic now, its great

Good job yesterday, X.
What kind of cardio are you going to do?

REMINDERS:

1. Drink half your weight in ounces of water

2. Take a Multi Vitamin Supplement

3. Supplement with Fiber ( Psyllium Husk can be purchased at any drug store )

If you do not drink fluids your bowels will not pass well and since the diet is fiber restricted if you do not supplement with fiber your bowels will not only cause constipation, but impacted bowels add to the weight on the scale... :)

[xraided85]

Meal 1: 6 slices bacon

Meal 2: 3 large eggs / 4 oz cheese

Meal 3: 2 scoops whey protein

Meal 4: 3 cups lettuce / 3 tablespoons ceasar dressing

Meal 5: 1 can tuna

Totals: Calories 2012 Fat 143 Carb 18 Protein 162

[YMCA4ThisChick]

What type of cheeses are you eating?

Also- "Chicken of the Sea" also makes a Tuna that is labeled GENOVA and is packaged in a solid gold colored label. The can itself doen't say Chicken of the Sea, I just happen to know that is who manufactures it because I looked up that tuna online one day.


This tuna is "wild caught" without injected hormones and such, NOT farm raised. This tuna has 15g protein, which is higher than other tunas I have seen. It is canned in both Olive Oil and or Water.

Here is a picture I looked up for you in case you are interested in it:

[xraided85]

Meal 1: 4 large eggs / 4 oz cheese

Meal 2: 1 can tuna / 3 tablespoons peanut butter

Meal 3: 2 scoops whey protein

Meal 4: 1 slice buffalo chicken pizza /w no crust

Meal 5: 6 oz ham

Totals: Calories 2138 Fat 144 Carbs 36 Protein 174

61/6/33

I only ever eat cheddar cheese, I got all my food stat off the package itself

[YMCA4ThisChick]

Here is a note that was left in my thread. It has a lot of good advise in it, so I wanted to be sure I shared it with you, X. Blessings! and Happy St Patrick's Day!

I'm around these forums a lot and have done a hell of a lot of homework (and I'm a biochem major.. ), so I should be able to answer just about any question you've got relating to nutrition, supplements, exercise, etc.

Looks like you've got a lot down. I'd suggest for the first few weeks, plan out your meals in advance! This was the single hardest thing for me when I started keto. If you plan out stuff in advance, you know when to put the fork down, and you can control your calorie ratios more effectively. Use this website, www.fitday.com to track your calories. Take an afternoon to play with it and figure out how to use it (it's pretty easy to use - and it's free!), and you can make up meals, plug them into FitDay, and print off your day to day summaries for the next week or so and post them up in your kitchen to look at, and to remind you to only eat what you planned to eat.

After the first week or two, you really start thinking like a ketoer and it gets much easier to pick out foods, measure things, read labels, and get your carbs down without having to plan it all out.

As for your question about fruit, you know you shouldn't eat many carbs, but you must absolutely at all costs avoid sugars, and be careful about artificial sweetners. I would say until you know for sure, do not eat ANY fruits at all - fruit contains fructose, which is fairly high on the glycemic scale. Remember that your body is only burning adipose tissue (fat cells) because that's its only option - because it doesn't have any carbs to use. The body prefers carbs, especially simple sugars that it can easily turn into glucose, and eating any fruit at all can raise your insulin levels, which processes the fructose into glucose, and is stored as glycogen in the liver. Ketogenesis only happens when there are very low levels of glycogen in the liver! You can eat fruit if you want, but I'd advise against this because you run the risk of exiting the ketogenic process.

If you're looking for supplements, ephedrine and caffeine are a great start - look into Designer Supplements Lean Xtreme 2.0. It is quite the amazing supplement. It promotes fat loss especially in the abdominal area because it acts as a cortisol blocker. It should be cycled 1 month on, 1 month off. It's especially effective when stacked with a stimulant fat burner like ephedrine and caffeine. If you get tired of EC, look into MAN Scorch (it's my stim fat burner of choice) or VPX Meltdown (VPX is a great company). Also you may want to look into DCP. As for creatine, NO supplements, BCAAs, or any other supplement, they will not give you a risk of exiting keto unless they contain sugars in them (like Cell-Tech, naNO Vapor, Storm, etc.) - for creatine and NO preworkout supplements, look into Controlled Labs stuff. That's what I use, and they are tasty and don't contain any sugars.

As for artificial sweetners, I've had the best luck with Acesulfame Potassium (Ace-K). There's speculation that aspratame, sucralose (Splenda), and saccharin (Equal), can cause insulin spikes in large quantities. For me, I've been thrown out of keto from drinking too much aspratame - now I stick to drinking low amounts of Splenda or Ace-K.

Best of luck to you! It will just get easier from here. Just remember that discipline and attitude make all the difference! Sit back, and watch the fat fall right off.

[YMCA4ThisChick]

Meal 1: 4 large eggs / 4 oz cheese

Meal 2: 1 can tuna / 3 tablespoons peanut butter

Meal 3: 2 scoops whey protein

Meal 4: 1 slice buffalo chicken pizza /w no crust

Meal 5: 6 oz ham

Totals: Calories 2138 Fat 144 Carbs 36 Protein 174

61/6/33

I only ever eat cheddar cheese, I got all my food stat off the package itself


You MUST eat the veggies so you do not get constipated! NOT ONLY DOES CONSTIPATION HURT, BUT IT ALSO SLOWS YOU DOWN MENTALLY AND PHYSICALLY. WHERE ARE THE VEGGIES?

[midnight_maraud3r]

not necessarily...some people on this board do fine without extra fiber. i think i'm starting to get that way too. i'm down to only 8g's of fiber a day from broccoli and things are still moving right along.

[YMCA4ThisChick]

not necessarily...some people on this board do fine without extra fiber. i think i'm starting to get that way too. i'm down to only 8g's of fiber a day from broccoli and things are still moving right along.

Well, X is too newby to the diet to know if he will or not, so I wouldnt encourage him to stray. I guess if you pass a BM a few times a day all is good. Keep the fiber and roughage has health benefits too, so it's a win win to eat it.

Water is key in my opinion too. That helps keep the pipes flowing. :) Beautiful subject to talk about.

[xraided85]

Meal 1: 2 large eggs / 3 oz cheese

Meal 2: 1/2 cup ham / 3 oz cheese

Meal 3: 2 scoops whey protein

Meal 4: 5 chicken wings

Meal 5: 2 slices bologna / 4 tablespoons peanut butter

Meal 6: 1 scoop whey protein

Totals: Calories 2451 Fats 175 Carbs 33 Protein 187

I missed march 17 because my grandma is in the hospital and we were pretty busy yesterday

I can almost see my abs now so as soon as i get a hold of a camera ill add updated pics

[YMCA4ThisChick]

I am not sure about this, but I believe I saw that filler meats should not be used in keto. Such as sausage links, hot dogs, BOLOGNA, etc... Just check the label to make sure its pure whatever it is.

I understand that results are promising, however cheating yourself buy taking short cuts might make things worse later.

No filler meats and more salad.

[xraided85]

Well Im back, i was gone for easter holidays and luckily that was my 16 day mark so i spent 3 days carb loading... which might mean im not in ketosis but im back on the diet now so ill post later tonight