Gronnie's First Time Keto Log

[Gronnie]

After a thread that I started in the Keto forum about my girlfriend not being to sure about Keto (she is in her last semester of a Dietetics program) she has decided to support me in trying it and I'm starting today. I woke up this morning very excited and ready to go.

I did my business and weighed myself and it was an even 256.0 lbs, so that will be my starting weight. Sometime soon I would like to get my body fat percent, and I will be taking some pics later today.

Just got done eating breakfast, which consisted of:

3 eggs fried in 2 tsp. butter
3 oz steak marinated overnight in Italian dressing
Cup of Green Tea
Flax seed oil capsule

555 calories, 40.8g fat, 42g protein, 2g carbs

Was planning on using my daily intense pickup games played here at the university I go to as cardio, but unfortunately I broke my nose pretty bad in these exact same games last Friday. Any suggestions? I guess I can use the elliptical machine but they are hard to get reserved....

I also need to get on a weight program soon. Any suggestions there would be appreciated too. One thing I would like to work on along with cutting fat is increasing my vertical jump.

I'll update the rest of my meals and whatnot tonight before bed.

This is the start of a great journey and I'm very excited!

[bigg_K]

I suggest for starting out on KETO some LISS.

I'm walking on the treadmill with an incline for 45 minutes, and it has done wonders for me so far!

Glad to hear the girl is on your side. She might learn somethings too... ;)

Good luck, and lets see some kick ass results!

[Gronnie]

Tried a search for LISS and didn't come up with much. Walking on a treadmill at an incline is LISS, correct? Would 45 minutes at 3.5 and a 7.5 incline sound about right for a first day of LISS or is that aiming high/low?

[bigg_K]

It all depends on your current cardiovascular fitness!

When I FIRST started LISS (Low Intensity Steady State) I was doing 5.0 Incline 3.3 speed. I moved up to 3.5 in 2 weeks.

Then 3.5 Speed 7.0 incline this time around. Now I'm doing 3.7 8.0, and sometimes 4.0 10.0, It depends on how I feel.


Just try 3.5 speed 7.5 incline, and see how you feel. If you can handle it, then keep going. Check on your heart rate, if it gets way out of hand (150+) then lower the incline to 6.0 starting off.

You will see you will progress on the treadmill quite quickly, and since you're tall, the speed sould be fine.

[Gronnie]

Well, since it's my first day I'm gonna update again to make sure I stay on track. Just ate meal two:

1 can tuna
1/4 cup mayo
2 cups lettuce
1/2 cup brocolli
1 oz cheddar
1 tsp olive oil

881 calories, 69.2g fat, 47 grams protein, 7 grams carbs

Gonna do some homework then go do some LISS. I really got the itch to play some b-ball but do not think it would be too smart :(

[Gronnie]

For my third meal I had:
4 eggs scrambled
.5 tbsp butter
2 oz cheddar


637 calories, 51.6g fat, 49g protein, 3g carbs

After that I went down to the gym and played ball for about 3 hours. Damn, this diet makes you sweat balls!

Came home and took a shower and then ate:
3 oz chuck steak in italian marinade
2 cups lettuce
1/2 cup broccoli
2 tbsp ranch dressing

612 calories, 47.3g fat, 40g protein, 7g carbs

Totals for the day:
2694 calories, 209.6 g fat, 178g protein, 20g carb (14 net)

I can tell this is working, been drinking water like crazy and felt hot all day. Sweated like crazy at the gym. Anyways, how's it look so far? I'm going to have my girl do my bf% tomorrow. Any way to get more fiber? Maybe use spinach instead of lettuce? Also, are my macros ok? Gonna do some homework, drink some water, take my ZMA and go to bed-the ball I played today wore me out.

[bigg_K]

Macros look OK.

For Fiber, try Spinach, or Broccoli or Avocado. Those are what I eat around the clock. Avocados being a lot more caloric, and a lot more expensive though :p

[Gronnie]

Woke up this morning and weighed 250.6...must have lost like 5 lbs of water weight the first day. I am sweating and peeing all the damn time and can't seem to drink enough water!

Meal One:
3 eggs fried in butter
3 oz steak in italian dressing
538 calories, 38.8g fat, 42 protein, 2g carbs

Meal Two:
2 cups spinach
2 tbsp ranch
1 tsp. olive oil
1 oz cheddar
1 glass Hoods Calorie Countdown
1 cup Green Tes
2 hamburgers with American cheese
1 multi
1119 calories, 85.8g fat, 72g protein, 14g carb

It's my 22nd birthday today, kinda sucks I can't get drunk, lol. Oh well, dedication. An awesome Mexican place in town gives a free meal on your birthday, gonna go there and find something I can eat (the carne asada is awesome, too bad I can't eat the rest that comes with it). Gonna have diet coke to drink, if I can't drink tonight, I'm at least gonna splurge on that.

[EndingPhase]

Welcome to the darkside my friend. Its better over here anyways.

[bigg_K]

Mexican food I found is quite keto friendly.


Carne Asada meat...Guacamole...Sour Cream....Hot Sauce...Cheese...What else do you want! :) and you save everyone from avoiding the beans. Happy b-day.

[Gronnie]

Well I ended up getting a Fajita Salad, and it was DELICIOUS! Weird thing is, I had trouble eating it all-they aren't lying when they say this diet deadens hunger. I used to easily be able to put down 6000 calories in a day, but I get past 2000 on this diet and I struggle to eat. The salad had steak, cheese, lettuce, guacamole, sour cream, and caesar dressing. I also splurged and had two glasses of diet coke (I don't plan on regularly drinking this, but it was that or go out drinking tonight) I guesstimated on amounts and came out to 1179 calores, 99.6g fat, 58g protein, and 15 carbs. I think I'm done eating for the night, just gonna watch a movie and drink water, take my ZMA, then go to bed.

Totals for the day:
2841 calories, 224.3g fat, 173g protein, 32g carbs (22 net)

p.s. I forgot my multi this morning so I took it this afternoon. I also had two glasses of green tea this afternoon.

[Gronnie]

Woke up this morning and weighed in at 250.2, down another 4/10 lb. I'm gonna weigh daily to see how much loss is water, etc. then go to weekly. I had 3 eggs fried in butter and some steak along with 2 cups of Green Tea and a Multi for breakfast. Then I headed to the gym around nine to try out LISS (this was new to me, thanks guys!). I did 45 minutes on the treadmill at 3.0 and a 7.0 incline. I think I'm gonna kick it up a little higher tomorrow. After I wasn't ready to leave yet so I shot some basketball and of course some pickup games started so I ended up running those for like two hours, so now I'm exhausted. Printed off some study stuff for a test tomorrow and went to the test review, then went home and ate a burger with american cheese and mayo, along with a spinach salad with olive oil, cheddar cheese, broccoli, and ranch. Yummy! If I couldn't still have salad on this diet I could never do it.

Totals so far for the day:
1366 calories, 107.3g fat, 87g protein, and 12g carbs (10 net?)

MyPyramid says the salad was only 2g fiber but I do not think that is right, it was 2 cups spinach and half cup raw broccoli flowerets. What do you guys think?

[MarkVI]

Woke up this morning and weighed in at 250.2, down another 4/10 lb. I'm gonna weigh daily to see how much loss is water, etc. then go to weekly. I had 3 eggs fried in butter and some steak along with 2 cups of Green Tea and a Multi for breakfast. Then I headed to the gym around nine to try out LISS (this was new to me, thanks guys!). I did 45 minutes on the treadmill at 3.0 and a 7.0 incline. I think I'm gonna kick it up a little higher tomorrow. After I wasn't ready to leave yet so I shot some basketball and of course some pickup games started so I ended up running those for like two hours, so now I'm exhausted. Printed off some study stuff for a test tomorrow and went to the test review, then went home and ate a burger with american cheese and mayo, along with a spinach salad with olive oil, cheddar cheese, broccoli, and ranch. Yummy! If I couldn't still have salad on this diet I could never do it.

Totals so far for the day:
1366 calories, 107.3g fat, 87g protein, and 12g carbs (10 net?)

MyPyramid says the salad was only 2g fiber but I do not think that is right, it was 2 cups spinach and half cup raw broccoli flowerets. What do you guys think?


No need to count veggies man! I have always had (unless I wanted to stay flat for a date or something i.e. no bloating) 6-13 seervings of veggies a day, all kinds, even carrots sparringly and I was f-i-n-e.

I don't think ANYONE should worry about veggies.

[Gronnie]

No need to count veggies man! I have always had (unless I wanted to stay flat for a date or something i.e. no bloating) 6-13 seervings of veggies a day, all kinds, even carrots sparringly and I was f-i-n-e.

I don't think ANYONE should worry about veggies.

I'm not really worried about counting veggies, more worried about getting enough fiber.

[Gronnie]

Rest of the day I had a burger with cheese and mayo.
Later a can of tuna with mayo.
Just now 4 eggs scrambled in butter.

Been feeling like **** since I got home from gym. Headache and nauseous hope it goes away soon. Gonna take my ZMA and try to go to sleep.

Macros for the day:
2829 calories, 213.6g fat, 200g protein, 19g carbs (17 net but i still think 2 cups spinach plus 1/2 cup broccoli has more than 2g fiber)

[Gronnie]

Still feel nauseous like I'm going to throw up and have headaches. I have very little energy. Is this normal? When does it go away?

[Gronnie]

Didn't have class this morning so was nice to sleep in, especially after feeling like **** last night. Woke up and had a brunchish type meal (eggs in butter and a cheeseburger, no bun of course). Then I went and played ball for about 3 hours, drinking a TON of water the entire time. Got home and felt very nauseous with headaches again this evening...hope this will go away soon. Because of this I found it tough to get enough food today as nothing sounded appetizing. So totals for the day:
2185 calories, 172.9g fat, 126g protein, 33g carb (28 net and I still think MyPyramid is wrong on fiber content of spinach and broccoli)

Anyways, I have good news and kind of scary news. When I urinated tonight I got that "smelly urine" for the first time indicating Ketosis. But the urine was very frothy, which upon doing a google search kind of scares me. Has anyone else had this happen while on Keto? Do I need to see a doc? Is it urgent?

[Gronnie]

No class on Fridays but I had to take a test at 3 so I woke up around 11 and had breakfast then studied until about test time. Had a meal about a half hour after the test, and then after the test went and played 3 hours of hoops. Energy was much better today, think my body is finally using fat for fuel. I am still feeling kind of nauseous at night and not like eating, so still having trouble getting enough calories.

Totals for the day:
2351 calories, 193.3g fat, 133g protein, 18g carbs (15 net)

Think I need more fiber, even though I eat two big salads made with spinach and broccoli just about everyday. Bought some Benefiber, will start with it tomorrow. Hope it really dissolves completely and is tasteless like advertised.

Also, bought some Coke Zero today, this is ok to have like a serving or two a day of right? I get sick of water and tea all the time.

[BUBBLETHIGHS]

Just dropped in to say hi and good luck with you on keto. I know the first two weeks are very rough. The second was the hardest for me. I'm only on week 4 but feel much MUCH better than the first two weeks.

I'm not sure of the complications you were having, though. Better ask the doc about the urine thing.

How much carbs where you eating before? I wonder if you are getting that nauseous feeling due to your body adjusting.

[Gronnie]

Just dropped in to say hi and good luck with you on keto. I know the first two weeks are very rough. The second was the hardest for me. I'm only on week 4 but feel much MUCH better than the first two weeks.

I'm not sure of the complications you were having, though. Better ask the doc about the urine thing.

How much carbs where you eating before? I wonder if you are getting that nauseous feeling due to your body adjusting.

Thanks for the comments. Thankfully the urine was like a one day thing, so I think it might have been some ammonia in the toilet or even in my urine or something. I was eating a TON of carbs and drinking a large amount of soda before starting keto, so you are probably right about that having something to do with getting nauseous. It is getting better everyday, so my body must be adjusting. :)

Played about an hour of ball today but the games weren't great so not sure how beneficial it was today. Here's my macros:
2315 calories, 161.9g fat, 173g protein, 41g carbs (30 net)

[Gronnie]

Played about an hour of hoops this afternoon and it was good hard played games with good players, so that was nice.

Went a little over on my macros today but I've been way under the last few days and finally didn't feel nauseous tonight, so that's probably why. Tried out the Buffalo Chicken Strips recipe, and it was so good ended up having three big chicken breasts worth, which ended up being about a 2000 calorie meal!

Totals for the day:
3495 calories, 237.4g fat, 309g protein, 20g carbs (15 net)

[Gronnie]

Played about three hours of hoops. Had lots of energy, but think I might be losing some strength on this diet. I need to start lifting I think.

Totals for the day:
1670 calories, 137.6g fat, 90g protein, 16g carbs

Also, don't seem to be hungry very often on this diet.

[BUBBLETHIGHS]

Only 1670 cals??

You will feel weak for a while. It's your body adjusting. The second week was the hardest for me.

Are you going to carb up this weekend?

The third week I started to feel much better. I'm on my 5th week and feel as if there is no difference. Actually sometimes I feel like I'm lifting more weights than before. Hang in there.