Just want to keep track...

[gunsofamerica]

I'm kind of doing this to keep track of my own stuff in here.

I won't get too far into the meals I've currently been eating because I'll be switching to steak n eggs next week.

I've been certain that I'm in ketosis since monday, which was the planned day. I've run low-carb since December 2007 and lost 12lbs that I've kept off. My initial goal was 165lbs with 10% bf.

I went from 192lbs to 180lbs and never measured BF. I was lifting weights primarily during this, but did throw in a lot more treadmill during this period.

I got my weight down to 173 with a lot of muscle loss, so I decided to bulk up for the next few months.

I use the ketostix for now since they havent posted me as negative a single time while being in keto. so for now they're reliable.

I do not consume carbs post workout since I doing mostly maintenance lifts and focus primarily on LISS. So I've been drinking Pure Protein (I believe) shakes, which are something like 36g of Protein, a few carbs and like 1g fat. This might be a bad idea.

I take ALA 3 times a day at 300mg.

I also bike to work, home for lunch and back to work and then to the gym and then back home. Every day.

Monday:

sticks showing I'm in ketosis.

I started at 181lbs and 16.9%BF. The Body fat reading is probably a little bit off since I had it tested post workout after drinking a bunch of water. I was told that could throw the reading off.

Tuesday:

180 lbs, sticks still showing me being in ketosis.

Wednesday:

179 lbs. still in ketosis.
i started increasing my fat intake here.

Thursday:

179 lbs
16.2% BF

Friday:

Saturday:

Sunday:


Before and after pics will posted once I've actually seen some progress. My goal is to get as close to 10% BF as possible. I would like to see these abs I've worked so hard on. "hard on" lololol. ok back to work.

[gunsofamerica]

alright just checked into the gym, 179 lbs and 16.2% BF. I also bought a bunch of 80/20 beef and eggs. 24 dollars for 3 dozen eggs and a bunch of packets of beef. crazy cheap.

[gunsofamerica]

Just ate beef for the first time in like 5 years. Jesus christ. I hope I can keep it down! hah

[gunsofamerica]

Friday - weighed in at 177.6, worked out for 45 minutes LISS weighed out at 176.4. Mostly water weight I'm sure. Didn't hit much weights this weeks. Planning on doing that this weekened with less LISS.

Two meals of meat and eggs down. I'm cheating because I'm taking coffee with splenda and half and half (1 serving) but F that in the A I work in an office, I need coffee.

[gunsofamerica]

176.6 today.

i had a glass of wine and a couple of slim jims yesterday, which is outside steak and eggs, but its was friday! that was a decent cheat for a friday.

did full body today, very low on energy, decided to do as much maintinance as my body would let me. 45 minutes LISS, woulda been shorta but the NFL draft was going down.

[gunsofamerica]

about to go weigh in and probably get BF tested. I had huge cheat days this weekend. by cheat i mean i ate a ton of butter and grease and beef. sunday night i had 2 spoons of peanutbutter and a few bites of cheese. i may have gone over my caloric deficit on sunday.

i also started eating bacon. which wasnt in my original meal plan. everything was keto, i just may have consumed too many calories with relatively no exercise on sunday. i shall see.

today ive thus far consumed...
steak/eggs/baconx1 breakfast
meat eggs/baconx1 lunch
2 cups of coffee
20 almonds

i should probably update this every single time i eat, just to keep track, sometimes my mind erases certain meals from memory.

[gunsofamerica]

Ok. Very interesting.

176.4 weigh in, 15.0% body fat. I think the guy messed something up. But I'll go ahead and just try and believe that I've dropped 2% body fat and continue to stay the course.

Did 45 minutes LISS and abs today.

[perkins2099]

Good work this far. I would be careful with all the 'cheating'. From my experience it is REAL easy to go over from caloric deficit to caloric surplus, negating all of your hard work(cardio and lifting) for that day.

The general consensus is that it is harder to gain 'fat' on Keto but caloric surplus is a surplus.

What are you using to measure BF?

[gunsofamerica]

I'm using the hand held electro magnetic pulse thing they have at the gym. I have no idea how accurate they are, but I'll have to keep using it in order to maintain some sort of consistency.

Yeah cheating can be bad, but I'm pretty rock solid when it comes to that stuff. My work constantly ****s with me by bringing in birthday cakes and sweets which they put ON my desk for everyone else. I'm sure they're amazed that I don't even notice or bother to take a slice for myself.

My cheating was more than likely brought on by a huge calorie deficit due to working out too much, ie: bike riding + walking + weights + guitar, it probably all added up.

I did have 2 vodka and diet cokes last night like 4 hours apart. One was peer pressure and the other was me wing manning my friend so he could get laid. I think 1 out of 2 was for a good cause and I'll take an extra .01% BF to get any of my friends laid.

I'll check in later when I've weighed in.

Started seeing some abs poking through the fat last night. Of course it took the correct lighting, but I've done that lighting before and had seen nothing, so this was a nice new change.

[gunsofamerica]

Haha. Ok. Didn't weigh in or workout. I got last minute plans with friends that I couldn't get out of, so I did that instead. To my credit I avoided beer, popcorn, soda, and junk food all night. I was warm ball of focus and discipline.

Today should hopefully yield a workout and weigh in day.

[gunsofamerica]

176.6 today. I assume I'm around 174 - 175 in the morning. I saw an old friend at the gym today that I haven't seen in a few weeks, he said I was looking skinnier, so that's a good sign. I'm dropping quite a bit of weight around my "love handles" and I'm starting to fit into some of smaller shirts that I havent worn in a few years. THAT feels good.

Currently eating a steak and some shrimp dipped in butter that taste like popcorn... popcorn shrimp sorta.

Had a good arms day today. Surprisingly all my weights stayed about the same except my dumbbell curls went up 5lbs. Go me.

I'm going to start drinking Speed Shot before every workout, it's amazing.

[gunsofamerica]

Just a note, I'm looking forward to eating some fruit and finally carbing up tomorrow! ONE MORE DAY!

[gunsofamerica]

There is temptation at every step! SHEESH! Just avoided a spontaneous office party of Cake, Cup Cakes, Pastries and Pizza. I ate some Ceasar salad and tried to stay invisible until I could get out to eat my actual lunch. Deflected successfully the "why didnt you eat any pizza" question, luckily.

Full body depeltion today. Taking 2 pieces of fruit at like 4 or something. WOOHOO CARB UPS!

[gunsofamerica]

Friday - 1 banana, 1 apple, 1 PWO shake with tons of carbs and no fat. I did full body + 2 short sets of LISS. Weighed in a little heavy at 177. But I have been hitting weights. So who knows. I did come in at 15.7% BF which is more than previous, but I think the guys previously put my height in wrong.

This weekend was a bang and probably a bad carbup. Friday night was a going away party for a long time friend, so I drank. I also ate some chips with humus late at night. During the day on Saturday I had In N Out, and crab fried rice for dinner. I forget what my breakfast was, but I know it had some carbs. Not the best carbup, not the worst. I ate like a regular average shmoe.

Pissed this morning and of course came out keto negative. Pissed 10 minutes ago and came out keto positive.

So, here we are again for another week maybe a little more. I'm liking how 2 weeks felt.

[gunsofamerica]

I was a lazy lardy yesterday.

Maybe today. No excuses, I was just feeling lazy. My pets had kept me up until 4am the night before, so I was running off 3 1/2 hours of sleep, but still no excuses.

[gunsofamerica]

walked for 45 minutes, did shoulders and arms today. 176.0 lbs. I didnt get my body fat checked. i felt pretty energized, some lifts were pain to get through. all in all i think this was a good workout. i hope to see some more weight loss. my abs are coming through OK when i semi-flex and im in the right light. haha.

[gunsofamerica]

i've also decided to keep my carbups to 1 half day. so that equates to fruit, pwo shake and 1 meal. i don't have the self control to run around carbing up like crazy on saturdays. so im going to try a half day carbup instead.

[gunsofamerica]

stomach and tris today. 45 minute liss. fixed my bike so im riding again. weighed inat 175.4 weighed out at 174.0. yey for sweating!

[gunsofamerica]

I went to sleep at 11 last night, woke up at 8:20. was woken up 3 times last night from random ****, one of them being a drunk person dialing my door code to my apartment and begging me to buzz him in. i hung up on him. so he went around to back of the building and started yelling for whom i assume was his friend, then he started whistling, then yelling again. so that was awesome. i can't seem to get a decent full night's sleep.

I usually wake up tired and then feel energized fine throughout the day.

consumed so far today...

meat and cottage cheese breakfast
1 cup coffee with half/half
meat and cottage cheese + 2 boiled eggs lunch
1 cup coffee with half/half

i expect my dinner to be a can of tuna, fried in olive oil and topped with cheese with broc. my macros are kinda messed up. hopefully ill get out of the gym in time to buy some eggs and butter.

I weighed in at about 175 today. I didn't weigh out.

[gunsofamerica]

wow i feel like **** today. not physically, just mentally. i feel kind run down and depressed. i wonder if this diet has something to do with that, or if its a bunch of outside contributors.

only walked for 30 minutes today. no lifting. almost went to a bar to just get out of my house, but didn't.

i think this will hopefully be the only emotional low in this whole process, i dont know if its normal or not, but it sure does suck.

dinner was maybe 3/4 to 1 lb of ground beef, 2 eggs and a spoon full of sour cream cooked in butter. yeah.

[gunsofamerica]

this is what i believe im doing daily:

5 - 9 175lbs 15.7% BF

Ground Beef 80/20 16 ounces daily:
1284 cals
92 g fat
0 g carb
107 g protein

Fried Eggs 6 daily:
543 cals
41 g fat
4 g carb
37 g protein

2 coffees with half /half daily:
7 cals
1 g fat
0 g carb
0 g protein

3 Tablespoons butter daily:
305 cals
35 g fat
0 g carb
0 g protein

3 cups broccoli raw daily:
74 cals
1 g fat
14 g carbs
8 g protein

totals:
2213 cals
169 g fat = 70%
18 g carb = 2%
153 g protein = 28%

Workout: 45 minutes LISS (125-127 heart rate) 340-350 calories
Estimate 300 calories per hour of lifting.

2213 calories consumed daily
-350 cardio
-300 weights
1,563 calories daily

[gunsofamerica]

full body workout today.

forgot today was the carbup day. i'm going from 2pm to 2am. 12 hour carbup. friend's birthday at a bar, so i assume ill consume a couple vodka diets today. sucks i know, but whats the point of having this bod without being allowed to show it off to my friends?

saturday 2am carbup gets shut off. Later that evening I'll do some circuits and row my ass off in the gym. rest up eat keto on saturday and sunday.

so far i had a bran muffin and a banana. after working out ill probably have a protein bar.

[gunsofamerica]

didn't eat until 2 or 3. today i ate:

beef and 3 eggs.
can of tuna.
half a roasted chicken.
1 vodka splash of cranberry. wah wah wah.

i registered back in keto already today. biked around a lot. have to do an actual circuit workout tomorrow.

[gunsofamerica]

175.0 today.

meat and 2 eggs
1 large coffee
1 steak and 2 eggs some swiss cheese (0g carb)

did some 15 minutes HIIT. 2 circuit routines. 15 minutes of eliptical. Felt pretty drained after working out. not bad.

[gunsofamerica]

Didn't work out today.

Two servings of Beef and Eggs. 4 eggs, little less than 11 ounces of beef.
2 table spoons butter.
2 large coffees with half/half and splenda

Went to a long band practice/audition.

Had a Diet Pepsi and a triple cheese burger with bacon no bun. Small Burger King burger patties. Something like 140 cals each. Should be fine unless theres a ton of carbs in the cheese. fingers crossed.

Will do some working out funness tomorrow.

[gunsofamerica]

Power was out at the gym today. wEEEEEEEEEEE! Just for the first half of cardio and some lifting. Second half of lifting and 5 minutes of LISS we had electricity. weighed in at 173.6 today.

173 is close to my 165 weight goal. Gotta keep it up and stay focused. I kind of want to check my calories to make sure I'm not going to be over eating but I also kind of think my current calories are good because they got me to where I'm at currently.

About a year ago is when I started lifting and working out full time. I'd say almost a year exactly. Mid May 2007. I was about 198lbs, way over 23-24% body fat. I have horrible genes and I never wanted to be a fat and 200lbs. 200lbs of lean muscle is good. 200lbs of slobbering fat boy is hideous. My T-shirt from a year ago fit, but they kind of fit like tents. They puff out in the wrong places and sometimes make me still look like an unshapely loser. I'm glad I've turned things around. I'm glad I've disciplined myself. It's become a hobby and I feel like instead of getting more tattoos and getting piercings, I've started a form of body manipulation that's harder and takes a lot of more focus and determination.

I've also learned there aren't really any easy way outs. You have to work at weight loss and muscle gain and you have to mentally focus yourself and be prepared to change your everyday life.

After I cut to 165 & 10% BF (if thats low enough to pop the abs, which they're popping now at 173 and way more than 10% BF thanks to some heavy lifting) and I'm happy with my appearance, I'll look into bulking clean with minimal fat gain for a couple of months with another cut afterwards. Then I think I'll be at my ideal strength and weight.

[gunsofamerica]

174.4 today. Got my body fat checked and I'm at 15.4% which is kinda off the target that I wanted to be at.

I'm not sure if I'm eating too much or too little at this point. I don't know if I'm lifting too much and not doing enough cardio or if I'm doo too much cardio and not lifting enough.

On days like this I feel like a complete porky pig. On other days I feel in tip top shape. I have come a long way...

4/24 181 16.9% BF
5/14 174 15.4% BF

I'd say that's progress. I just hope to get a big spike in weight loss in the next couple of weeks or so. I have a wedding to go to on Memorial Day weekend and I know I won't be eating full keto. My mom is on Atkins, so perhaps she will understand, but you never know. I almost never visit back home, so who knows what they're into eating these days.

[gunsofamerica]

Weighed in at 173.0 yesterday. Did abs and back. split liss into 2 sets of 20/15 minutes. Ate a lot more today than normal. Got a carbup coming today.

[gunsofamerica]

The carbup has begun.

I had a hamburger with no bun, a couple of french fries and a beer. Yes beer bad. I also had a cookie and a mini kit kat. I more than likely burned the beer off riding my bike back to work from the restaurant. Fixed gear track bike uphills will do that.

Like all of my carbups, this one will be social and dirty. I anticipate no full body today. It sucks but I have a movie with friends after work, then I'm going to see a band. Carbup stops at midnight.

[gunsofamerica]

oh yeah. back on the regular diet. kind of bored. i didnt go to the gym on monday. should be going today. tuesday. i got a lot of stuff to do before leaving town on friday.

[gunsofamerica]

Skipped breakfast today. Had 1 hard boiled egg, 2 coffees. I want to see if skipping the most important meal of the day will help break me into the 160's in weight.

Going to the gym tonight. I imagine I've had some muscle atrophy.

[gunsofamerica]

I'm now on vacation. I'm at 170. I'm going to be eating a lot of carbs today I imagine, I'm going to try really really hard keeping it together and now consume too many grams of carbs the next 4 days. if its too hard, ill just eat the carbs. i know im going to be consuming alcohol, but since my tolerance is **** now, i dont anticipate drinking too much. unless it gets me laid rofl rofl.

[gunsofamerica]

doing good today. lots of meat, and broc. little cheese. some diet cola. 1/2 a vodka drink that i didnt finish. not the cleanest keto, but its good.

yesterday i ate a bunch of corn chips with salsa and drank 3 beers. that was my carbup for the week.

i feel super super super guilty doing carbups.

[MarkVI]

doing good today. lots of meat, and broc. little cheese. some diet cola. 1/2 a vodka drink that i didnt finish. not the cleanest keto, but its good.

yesterday i ate a bunch of corn chips with salsa and drank 3 beers. that was my carbup for the week.

i feel super super super guilty doing carbups.

u cutting?

[gunsofamerica]

I'm in the process of dropping weight. I wouldn't say I was cutting, but I'm not bulking either. I just want to drop some weight to the point where I can see more muscle definition and figure out what I need to work harder in terms of lifting. It's also summer time and I live near a beach.

[gunsofamerica]

ugh im hating life. for the rest of this week, until saturday, ive been eating a regular diet. just to mix things up and to break some boredom in my food choices. its such a guilty experience. i dont know how people go through life eating like this without thinking twice. they had an ice cream party at my work today that i joined in on, because im almost antisocial with their little get togethers and wow, how do people do this?

anyway, the plan is this...

sunday we go keto again.

I'm going to do early morning LISS and run a huge deficit, which shouldnt be hard. since ive been eating regular, ive been eating less times during the day, which mentally im hoping will prepare me for skipping a later or mid day meal. we'll see.

so yeah, early morning cardio rather than early evening cardio. we'll see where that gets me.

i dread looking at the scale right now.

[gunsofamerica]

176.0 lbs

fasted in the morning. ate keto rest of day. fasted this morning. eating keto again. full body yesterday. arms / shoulders today.

[gunsofamerica]

wow. really tired. exhausted. bored. must be getting back into fat adapted.

[gunsofamerica]

174 on the scale this morning. I'll assume 175. Pushing heavier weights after the refeed, which was to be expected. My regular squats were a joke, but switching my bike from a road bike to a fixed gear might have had something to do with this.

Arms and shoulders yesterday, today would will probably be abs since I want to rest everything else. I should really schedule my workouts better.

[gunsofamerica]

I can't focus on this diet right now. I can't be serious on it considering all the dating I'm doing currently. I'm at about 174-175 currently and will probably put on a few more lbs.

I'll continue to eat keto but I'm going on a lot of dates which involves more time in a bar less time in the gym. So, we'll see you guys in a few weeks.

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