2nd Time Around

[Brycesstang]

Never really documented first keto diet I was on. Basically started mid-Sept and went to about Feb. Starting weight was 218, I am now sitting at 180. My waist was a 38 and now I wearing 32's. I am going on a second stint to lose a little more and hopefully see some more abs.

Age:35, piss gonna be 36 in a month
Weight:180 shooting for mid 160's
Workouts: Will lift 4 times a week with light cardio 5-6times
Meals: Still working on them, gonna be lots of steak and eggs, veggies

Hoping this log will help me stay on track, I am going to use fitday to log and will try and keep this updated..
This is going to be my intakes: hopefully looks good
BMR+Activity: 3099
Target BMR with diet: 2479

TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)
Calories Grams
Fat 1520 169 Your Bodyweight (a)
Protein 702 175 180 Remember, on g of protein per meal, this DOES NOT include PWO shake protein.
Carbs 117 29
Total 2339

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE) Meals per day:
Calories Grams 6
Fat 253 28
Protein 117 29
Carbs 19 5
Total 390

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)
Calories Grams
Fat 653 73 Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 for the entire carb up.
Protein 621 155 Per day on carb up minimum
Carbs 2449 612 Per carb up phase (to restore most all your glycogen)

Actually am starting on Mon

[MarkVI]

Never really documented first keto diet I was on. Basically started mid-Sept and went to about Feb. Starting weight was 218, I am now sitting at 180. My waist was a 38 and now I wearing 32's. I am going on a second stint to lose a little more and hopefully see some more abs.

Age:35, piss gonna be 36 in a month
Weight:180 shooting for mid 160's
Workouts: Will lift 4 times a week with light cardio 5-6times
Meals: Still working on them, gonna be lots of steak and eggs, veggies

Hoping this log will help me stay on track, I am going to use fitday to log and will try and keep this updated..
This is going to be my intakes: hopefully looks good
BMR+Activity: 3099
Target BMR with diet: 2479

TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)
Calories Grams
Fat 1520 169 Your Bodyweight (a)
Protein 702 175 180 Remember, on g of protein per meal, this DOES NOT include PWO shake protein.
Carbs 117 29
Total 2339

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE) Meals per day:
Calories Grams 6
Fat 253 28
Protein 117 29
Carbs 19 5
Total 390

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)
Calories Grams
Fat 653 73 Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 for the entire carb up.
Protein 621 155 Per day on carb up minimum
Carbs 2449 612 Per carb up phase (to restore most all your glycogen)



Looks good, how tall are you btw? and bf%?

[Brycesstang]

5'8", not sure on bodyfat, if I had to ballpark I would 13-15%

[MarkVI]

5'8", not sure on bodyfat, if I had to ballpark I would 13-15%

ok, 160 would be fine then, I was thinking for some reason you may have been like 6 foot shooting for 160 lol....

[Brycesstang]

ok, 160 would be fine then, I was thinking for some reason you may have been like 6 foot shooting for 160 lol....

nope, I was down to 172 before and didn't have much of a difference in looks. I know that in the last few months I still ate well just more 40/40/20 and added a bunch of strength. So hopefully with this I can make my goal

[Brycesstang]

Monday didn't go quite as planned. started off good by getting on the scale, 177lbs to start. had rough day and ended up eating like crap for dinner. didn't even have time to get to the gym. today will be better.