Keto Log. 4 weeks in, good results so far, maybe 4 more to go! - CKD

[morgansd12]

I was at 218 when I started 4 weeks ago on CKD. It has been going AWESOME! My first week was difficult, but once I got used to the diet I actually feel great and do not crave carbs AT ALL.

Week 1: 218 17% bf
Week 2: 216
Week 3: 214
Week 4: 212

Very close to 210 at the moment. I will get a BF done again this week or next if I can find the same trainer at the gym to do it.

I am not counting cal's or macro's because I have in the past and have a pretty good feel for it. I just try to eat 30/60 4-5 times per day depending on how I feel and if one meal lacked fat I try and make it up in between meals.

BREAKFAST
2 whole eggs with several slabs of Honey Baked Ham
Espresso with 6 Tbsp of cream

LUNCH 1 & 2
27% fat ground beef with indian curry paste of variuos flavor
spinach

DINNER
Baby backs with dry rub

DINNER 2
Natty PB with cream.



Notes:
No more toxic farting like when I was eating carbs (basically my whole life). Wife is very pleased.
No crash in the afternoon, or rare.
Have had a very easy time sticking to it
Am using fat burners and muscle sparing supplements.


I got up at 5am this morning and since I felt wide awake I hit the gym for 60 mins of big guy cardio - 3 incline, 3 speed.

Typical routine is 2 days of cardio at 45-60 minutes
3 days of weights with shorter 20-30 minute cardio with depletion workout with weights on fridays before the carb up. I have just started doing leg days on sunday.

I also am only getting about 600-750 grams total carbs for carb ups. I do not need 1000+ nor can a stomache it. I feel fine all week and I always felt that my body uses carbs really well, I always gain fat off of even slightly over maintenance cals when eating carbs but not when consuming excess fat.

[morgansd12]

Week 5: 210

Got body fat measured yesterday. I was at 16.1% 5 weeks ago and I am 10.1% now. I think the guy was off just a bit, and looking at myself I look more like 12%. Either way I am very excited because it looks like I am on the right track. The areas which saw the least amount of fatloss were the kidney area. I guess the whole abdominal region is the last place to go. I was at 20% a few years back and that dirty bulk really seemed to add some vry resilient fat to my ab area.

Not to worry. A couple more weeks and I should be well below 10% and there should be more abdominal fatloss.

My belly has gone from protrusive to flat and my face has thinned up a bit.

Going to dim sum to re-carb!!

[morgansd12]

Week 6: 217

Things are getting pretty crazy today. Ate a lot of noodles the past 24 hours.

[morgansd12]

Weight was up high the last week or 2 for some reason. I am back down to 209 as of today and hit 209 a few days back as well. Slowing the cardio down for LISS. I think that helped/

[bigg_K]

How tall are you?

Good job on your first month!

[morgansd12]

How tall are you?

Good job on your first month!

Thanks Konradac, I'm 5'11". I lived in SD for 10 years man, just left recently for a new job and b/c of real estate. Used to bounce downtown lol, was the skinniest bouncer in the Gaslamp!

208.6 this morning!!!

[morgansd12]

207 something this morning. Wow. Awesome. Still no idea why my weight spike up 7 lbs a few weeks back.

I have slowed my cardio waaay down, I ride a bicycle so it is hard to be exact about heart rate with no monitor. But having slowed that down it seems to have started the fat loss again.

I am going to eat a massive banana in an hour then go do my depletion workout at 5. I have only been going to the gym about 3 days a week, sometimes 2 for lifting.

Still holding a lot of fat in the stomache and chest but improved from before.

[morgansd12]

Week 8?: 210.8

I just finished my carb up yesterday. Had a couple glasses of wine and a beer and a slice of pizza for the UFC fights party last night. I meant to not eat anything or drink, but oh well.

I am pretty happy with my weight since I kinda expected to be really heavy post carb up. But I only gained a couple pounds. Cardio has been super slow. I have only been hitting the gym 2x a week, and cardio 5-6x+. Need to up the gym time I think. Hit the abs a little more.

Tomorrow morning, 5:30am, abs , arms and cardio.

[bigg_K]

Thanks Konradac, I'm 5'11". I lived in SD for 10 years man, just left recently for a new job and b/c of real estate. Used to bounce downtown lol, was the skinniest bouncer in the Gaslamp!

208.6 this morning!!!

Ah sweet haha, I was actually considering being a bouncer in downtown. A lot of those guys are pretty damned huge. And it sure ain't cheap here :(

And I think your weight shot up from possibly just eating some noodles, or any other carbs. When I cheat with carbs, I hold on to water like a pregnant gal and BANG 5 lbs, its ridiculous.

+3 lbs is nothing, you should be back to normal in a day or two. Just kill it tomorrow with your newly acquired glycogen! ;)

EDIT: What is your lifting routine looking like? Depending on your goals...2x lifting a week is fine, but maybe not enough

[morgansd12]

Ah sweet haha, I was actually considering being a bouncer in downtown. A lot of those guys are pretty damned huge. And it sure ain't cheap here :(

And I think your weight shot up from possibly just eating some noodles, or any other carbs. When I cheat with carbs, I hold on to water like a pregnant gal and BANG 5 lbs, its ridiculous.

+3 lbs is nothing, you should be back to normal in a day or two. Just kill it tomorrow with your newly acquired glycogen! ;)

EDIT: What is your lifting routine looking like? Depending on your goals...2x lifting a week is fine, but maybe not enough

Dude a lot of places will hire smaller guys. Not the really rowdy places though. They put the bigger guys out front, and also the more experienced guys because they are the face of the club. I started inside and was out front in about a yr.

I do full body workouts or half body. I ride my bike for cardio so my legs are usually sore already so I oftern jsut hit upper body and do 1-2 good sets per muscle group. 1 warmup and one all out set. This works really well during a bulk because you hit the whole body 3x a week and I like the flexibility in the gym.

[morgansd12]

Chart of my results thus far. I added a trendline. The spike is apparently when I started taking creatine on a carb up day and also needed to begin dropping to below maintainance cals.

[JavaMinx]

Your progress is making me glad I'm giving keto a try :)

[morgansd12]

Your progress is making me glad I'm giving keto a try :)

Just curious about your name, how did you come up with it? I lived in Java for a time.

[JavaMinx]

Just curious about your name, how did you come up with it? I lived in Java for a time.

I wanted something referring to coffee in my name, so in my head I started pairing stuff with "Coffee" or "Java" etc. and this combo came to mind... and I just shrugged and registered with it :D

[morgansd12]

Well, good news and bad news in the gym today. I got with a trainer/friend who I know can do an accurate BF%. The last two times I went I got 16% then 10% and I am nowhere near showing abs so I knew this other guy was way off. But still, I hoped he was close.

My updated bodyfat is 14.5% and I agree that to what I see in the mirror. I also think my starting BF was closer to 20-21% and so did the trainer at the gym (no I am not paying him, he just gives me free bf's). I had a protruding belly and it is not flat but not showing abs yet.

So I am glad I have an accurate reading now. I am about to take 20 days vacation though and wont be near a gym but the food should be easy. I'll go back to a normal diet and just pig out on healthy fresh tropical food and hopefully get the metabolism humming again.

[bigg_K]

Well, good news and bad news in the gym today. I got with a trainer/friend who I know can do an accurate BF%. The last two times I went I got 16% then 10% and I am nowhere near showing abs so I knew this other guy was way off. But still, I hoped he was close.

My updated bodyfat is 14.5% and I agree that to what I see in the mirror. I also think my starting BF was closer to 20-21% and so did the trainer at the gym (no I am not paying him, he just gives me free bf's). I had a protruding belly and it is not flat but not showing abs yet.

So I am glad I have an accurate reading now. I am about to take 20 days vacation though and wont be near a gym but the food should be easy. I'll go back to a normal diet and just pig out on healthy fresh tropical food and hopefully get the metabolism humming again.

Hey, that is fine! I calculated my own BF, and was off the first time. And just had to come to the realization that I was not as low as I thought I was....which simply meant I had to work more :)

I like the chart! I was considering doing one for myself as well. Keep it up!

[morgansd12]

Finally making progress again. 205.6 this morning.

Things I changed:
1. Added fish oil tabs and began eating some salmon a few times a week.
2. Reducing the number of meals per day to make the body rely on stored bodyfat.

[morgansd12]

I just got back from a long vacation, got sick when I got home, and hit with major jet lag. A week later now and I am ready to get back on it. I have already got myself back into keto this week, but have not worked out yet.

I did buy some wireless bluetooth headphones and new mp3 player though, so I need to get out on my bike and try em out.

Will try to hit the gym today. Thank god I did not lose more than a pound or two on my vacation. Last year I lost 10 lbs muscle on vacation from all the drinking and poor eating.

[RoadblockTDX]

hate to bring this one back from the dead but what was the nutrient breakdown of your diet?

[morgansd12]

hate to bring this one back from the dead but what was the nutrient breakdown of your diet?

It was a pretty complex formula.

3-4 hearty meaty fatty meals each day.
4 if I felt hungrier than normal.
Had a Fresca with some cream (italian soda) if I couldn't get enough fat into each meal.

I have had some interruptions, vacation and work related, I am back on track now. Last week I got down to low 198#'s and I am at about 201 today which is normal as I just carbed up over July 4th weekend.

Hope to hit 196.5 this week.

[AWD_TURBO]

Awesome work man. Im trying to give this a shot. We're about the same stats... Im 6'2 212 my bf I got from a machine was 16% Im trying to get it down around 10-12% Thanks for the great log and motivation

[morgansd12]

Switching some things up as I lean out. I am at about 199 but that is normal as my weight spikes pretty hard during carb up and doesn't really drop down till about wed-thursd.

I usually do a half body or full body workout with 1-2 sets per muscle group. I am now doing a 3 day split mon to wed and a full body depletion w/o on friday.

Cardio on all other days.

[morgansd12]

Date--- Weight--- Change--- #'s/day--- Est BF%
2/24/2008---218
3/01/2008 ---216--- -2 --- -0.33--- 19.3%
3/08/2008 ---214--- -2--- -0.29--- 18.5%
3/15/2008--- 212--- -2 --- -0.29--- 17.7%
3/22/2008--- 210--- -2 --- -0.29--- 16.9%
3/29/2008--- 217---- 7 --- 1.00--- 19.6%
4/14/2008--- 209--- -8 --- -0.50 ---16.5%
4/15/2008--- 209--- -0.4--- -0.40--- 16.4%
4/18/2008--- 208--- -1.1--- -0.37--- 15.9%
4/22/2008--- 208---- 0.5--- 0.13--- 16.1%
4/24/2008--- 208--- -0.4--- -0.20 ---16.0%
4/25/2008--- 207--- -0.8--- -0.80--- 15.7%
4/28/2008--- 207---- 0.2--- 0.07--- 15.7%
4/30/2008--- 206--- -1.5--- -0.75--- 15.1%
5/01/2008 ---206----- 0--- 0.00--- 15.1%
5/22/2008--- 204--- -1.5--- -0.07--- 29.58
6/03/2008 ---202--- -3.3--- -0.10--- 13.7%
6/05/2008 ---200--- -2--- -1.00--- 12.9%
6/17/2008--- 202---- 2.2--- 0.18--- 13.8%
6/19/2008--- 202--- -0.4--- -0.20--- 13.7%
6/27/2008--- 199--- -3.2--- -0.40--- 12.3%
7/02/2008 ---200--- 1.2--- 0.24--- 12.8%
7/03/2008 ---199--- -1--- -1.00--- 12.4%
7/10/2008--- 198--- -0.8--- -0.11--- 12.0%



Total loss 19.2
Trailing 15 days -3.8
Lb's/Week T15 -1.9

[morgansd12]

Sitting at about 198-200 for a while now. I really feel plateaued and I am also cycling off all thermogenics and just started a test booster as well because I was starting to feel a little lethargic from being on a low cal diet for so long.

I have been eating big this past weekend with a regular diet and will do so for a couple more days till I really feel like the metabolism has revved back up.

Then it will be right back to keto/thermogenics and hopefully on the way to 10% bf in a few more weeks.

Then comes my havoc log....

[morgansd12]

So I took a week off to eat like a regular slob to boost my metabolism back up. I was going really low on calories without losing even with cardio.

I drank over the weekend and did some light workouts on Sat/Sun.

Right now on Monday morning I am still at about 200 and am back in keto even after having 4 beers + copious amounts of gin on Saturday night.

I expect to start seeing 198 again on the scale and then down from there by late this week. I really feel like the metabolism is fired up again.

[izaktj]

Subbed brah!

[morgansd12]

My week off helped immensely to boost the metabolism up. The weight is stripping off again and I hit 195 after my ride this morning.

I am only doing a 3/4 day carb up on fridays. I workout in the morning and eat carbs all day and thats about it. I am back in keto now on sunday morning. This would normally take me well into tuesday to get back into keto. I figure I almost double the time I am in keto this way each week.

[morgansd12]

Wow, at 196 for nearly a MONTH! Finally though, thanks to a week off and being pretty strict I am back in fat LOSS mode and this past week I hit 195, 194, then 193 for the 1st time!

Back to doing LISS biking for 45-60 mins 2-3 times per week before brekkie. Abs are starting to show but I think they may actually be too small so I may have to bulk a bit before they show.

[morgansd12]

UPDATES

I finished my diet at thanksgiving at 183#'s.

Before:
http://i44.tinypic.com/141mhbq.jpg
http://i41.tinypic.com/280jhnk.jpg

After:
http://i44.tinypic.com/2istohg.jpg
http://i40.tinypic.com/2uhvouc.jpg
http://i43.tinypic.com/4h9qtd.jpg

[thesilent1]

Wow! really good stuff man!
25lb drop; way to go man!!!