View Full Version : 20 Yoa Keto Log/Experience
03-13-2008, 07:57 AM
Going to the store today to pick up my first batch of supplies on this diet. Kinda leary about some of the side effects Ive read about but gonna try it anyhow.
I have a busy schedule and a wierd one work from 4pm to midnight. So my meal plan goes as follows
3-Eggs 224 Cals 15fat/2carb/19protein
2-link sausage Cals 103 9fat/1carb/4protein
1-can of tuna in water 132 cals 1fat/0/29protein
1-cup of broccoli- 25 cals 0fat/6gcarbs/2.6protein
1-tortilla wheat bran 89 calories 1fat/17carbs/3protein
for a total of 37gfat/25gcarb/55gprotein = 672 calories
6-0z ground beef 481 cals 34fat/0carb/40protein
1-cup boccoli 25 calories 0fat/5carbs/3 protein
1-slice american cheese 95 calories 7fat/2carbs/6protiein
= 41gfat/7c/49protein 601 calories
1-chicken tenderloin 1gfat/0carb/23gprotein
2-Tbsp Flaxseedoil 26gfat/0carb/0protein
9-spears of aspargus 0fat/8carbs/4gprotein
2-tbsp butter 23g fat
total= 50g fat/8carbs/27g protein 590 calories
2-large turkey patties 373 calories 21gfat/0carb/43gram protein
1-salad romaine lettuce 0fat/3carb/2protein
2-tbsp ranch dresing 16fat/1carb/0 protein
1-cup mushroom raw 0fat/3carb/2protein
total = 51gfat/13g carb/47gprotein 699 calories.
179gfat/53gcarbs/178gprotein 2562 calories
doesnt include post workout shake of 30g whey/10g dextrose
supplementation will include
Heavy lifting a variation of 5x5
Cardio for 30 mins
I have attached a copy of my meal plan break down curtsey of fitday.com :) I will be submitting before and after pics soon as well as well as body measurements.
03-13-2008, 09:11 AM
Your carbs seem pretty high. You didn't list how much is fiber, but you should be looking to keep it below 20g/day for the first two weeks, and maybe go up to 30g/day after that. Everyone is different, but 57 is too high for the first two weeks. Drop that tortilla for sure.
03-13-2008, 10:41 AM
I dropped the tortilla so forgot to subtract that basically im sitting close to 35-40 carbs a day about 90% of them from fiber.
On a side note just got back from grocery store and total amount for 1 weeks worth of food $80.00 including dextrose.
03-13-2008, 11:27 AM
Remember fiber grams just dont count' So if you are getting 40 carbs but 30 of them are from fiber you are actually only getting 10g of carbs as far as the "20g-30g" recommendation goes. Other than that looks like you are not half assing the macro & calorie counting. Kudos. I"ll catch you on the skinny side.
Yeah depending on what you choose to eat things can get expensive. For me I spend about 40 but i only eat 1900 a day. To help offset costs you could try this, I saved money on accident by doing it. I eat 5 meals a day + a shake with 30g dex 30g whey. All of my meals are about 350 calories however I have read on other diets, and i'm sure it works on this diet I believe too, that it can be a good idea to have your last meal smaller and your first meal bigger. So I have my last meal just be all natural peanut butter 2 tbs for 210 calories and i add the 140 caloires onto my breakfast. Well eggs are cheap and PB is cheap so I can cover a weeks worth of 2 of my meals for about $15 then i have 2 salads with chicken breasts which is not too expensive and then a can of tuna or a small serving of beef w/ veggies completes out my meals. I over bought my first time out getting pork tenderloin and sausages and eggs and bacon and hamburger and tons of the stuff for my salad. Just keep an eye out for little ways to adapt the diet and it doesn't have to be too expensive.
Also if you plan on doing keto for a longer time you can get a bulk 5lbs bucket of dextrose for $10.00 online at this meat curing website (its used for sugar curing pork i think). PM me if you want the link.
03-13-2008, 09:27 PM
just finished my 1st day all in all happy. followed my diet only slip up when I had a craving i had about half a teaspoon of peanut butter and that stopped the craving. gonna have to wait after this first week see if i need to adjust calores and food selecton.
And ill def hit you up for that link went shopping today and had to glucose chewable pills best alt i could find to go with my protein shake. Which is Goat Whey 30g protein 140 calories 2g carb and 0 fat
Added some current pics. Keep the teasing to a minimum please ;)
03-13-2008, 10:46 PM
You're gonna cut up real nicely dude....nice delts.
03-14-2008, 09:55 AM
Just woke up for day2 of the diet gotta compete with work today since i dont have the day off like yesterday. Already feel less bloated not sure if its from the lack of carbs or what. bout to hit the gym up ill report how feel after that I do feel sore though and I didnt work out yesterday. Oh yea and dry mouth kinda sucks.
03-15-2008, 11:25 AM
day 3.following same meal plan as day 1 havent experience any abnormal side effects or anything at all. Maybe a little more tired than usual? post more progess as it develops.
Something postivie at least weighed in at 186.5lbs today which is 3lbs less than my usual which is 189.5lbs might be all water weight but im noticeing a difference in my apperance and my pants are fitting better.
03-19-2008, 02:18 PM
completed my first week on the diet went from 189.5 lbs to 184.5 lbs in 5 days, wasnt to bad at all. Currently changing my meal plan this week cant do any more turkey patties, will update as progress changes.
03-19-2008, 03:07 PM
hey man! Nice job -- can I suggest you eat as much red meat as possible?
It is the most anabolic food and it will boost testosterone and it provides vitamins and other good stuff you won't get anywhere else.....do it do it do it!
I ea 1 pound a day at least (usually 96% lean @ 150 calories per 4 oz) but I cook it up with a little no sugar ketchup, taco seasoning or sour cream etc to keep it interesting.....
Everyone pushes the really fatty hamburger but I don't like it too much, i just get more fat when I put cheese and mayo with it.
i know cops like fast food, my older sibling were into the cop scene in a program called "explorers" not sure if you're familiar or not but....anyways, they always ate fast food and I see cops going through the drive through....MCD's and anywhere else for that matter is just fine for use if you leave off the bun and ketchup/tomatoes/onions.....so if you're in a jam...fast food becomes a decent choice for this diet.
Hey, i have a legal question, mind if I pm it to you?
STEAK STEAK STEAK!
03-19-2008, 05:03 PM
sure go ahead and pm dont need to ask ;). and yea i dropped the fatty ground beef this week heres my new current plan.
3 Eggs /w 1 slice american cheese: 28f/4c/25p
3 strips of bacon: 12f/0c/10p
1 Tbsp butter: 12f/0c/0p
8 oz Steak : 39f/0c/70p
2cup broccoli: 0f/10c/6p
1 Large Chicken thigh: 12f/0c/19p
9 Large Spears of Aspargus: 0f/8c/4p
2Tbsp FlaxSeed Oil 27f/0c/0p
6 oz Pork Chop: 42f/0c/38p
1 Large Salad including mushrooms, rommaine lettuce, cherry tomatoes, almonds and 2 tbsp ranch dressing: 30f/13c/11p
Total = 160 fat/1440 cals -- 35carb/140 cal ---- 183protein/732 =2312 calories.. also 17 carbs are fiber so in reality eating 18 carbs. Im not adding in my protein shake or my low carb moouse im eating. the mouse is 8 carbs in a huge bowl and i only eat spoon fulls at a time.
03-20-2008, 02:31 PM
just went out and bought keto sticks and it confirmed im in ketosis yay.
03-21-2008, 01:36 PM
just went out and bought keto sticks and it confirmed im in ketosis yay.
SWEET! Yuo have a pm/
03-26-2008, 10:38 AM
Starting Week 3: same meal plan as the one above but instead of chicken gonna be ground beef. down to 183.5 lbs consistently had a slip up on easter and went outta ketosis due to yummy spinach dip and candy.. But back on as of yesterday full ketosis atleast according to keto strips. Hopeing to lose another 10 lbs.