Mega's Keto Log [Archive] - Bodybuilding.com Forums

MegaAlmighty

05-15-2008, 09:25 PM

Hey Guys... new guy here... well, sort of. I've actually known and read from these forums for oh about... 2 years now? :)
[I am one of the few who actually abuses the search function ;)]

Anyways, I was always really on and off with dieting/exercising... Although I went a stretch of 3 months worths of hard work and dedication before to lose 40lbs... something I had always been proud of... but not completely satisfied with... eventually I lost motivation and stopped.

So now it starts... I've been doing keto (CKD) for about a month now... its only now that I start logging it.

Regardless, I will be posting here DAILY now, no excuses.

Please, if you have any comments/critiques of my diet or even workout, please let me know! Criticism is key to getting better and ALWAYS appreciated!

To start off... here are my specs:

Age - 19
Height - 5'11"
Weight - 172
Body fat % ~ 26%

My current routine is Rippetoe starting strength... here are the specifics:

Workout A

Squats 5x3
Bench Press 5x3
Deadlifts 5x1

Workout B

Squats 5x3
Standing Press 5x3
Barbell Rows 5x3

Weight Training on Monday,Wednesday, Friday.

Mondays - Situps
Friday - EZ bar curls 3x5 (I have already been training for about 2 months and I still make gains on the core workouts)

I also do Fasted Cardio for <=30 minutes Monday through Friday.

Thats pretty much it for my workout program.

Here is how everything comes in together (Diet+Workout+Misc):

9:00am
*PRE-cardio
- 1 Multivitamin
- 5g glutamin
*Cardio (30 mins)
*Post Cardio
- 1/2 scoop whey

11:00am
- 2 Jumbo Eggs
- 5 slices bacon

3:00pm
- 3 burger Patties w/ cheese

5:00pm
*PRE-workout
- 1/2 scoop whey
*Weight Session
-POST-workout
- 1 scoop whey
- 15g dextrose

7:30pm
- Chicken Salad w/dressing (Or any other Protein/Fatty Meal)

10:30pm
- 1-2 eggs w/ 3-4 slices bacon

12:00am
- sleeping.

The Macros I aim to hit are the following...

Calories ~2200
Fat ~65%
Protein ~30%
Carbs ~5%

I also aim to take notes on any noticable thoughts/observations... And I think that should about cover it? :)

HERE WE GO!

night guys!

adwill

05-15-2008, 11:44 PM

hey welcome and good luck.

personally i dont like to use whey more than once a day because of whey's effects spiking inulin levels. If you really enjoy it, I might suggest looking to have it with some fat -- heavy cream, olive oil or flax maybe -- because not only does this help fuel you a bit more, but it apparently curbs the insulin reaction to whey.

either way, i know id rather eat some tuna and mayo or some real food to get my protein. but i suppose it is preference. anyway, keep it up. cals look spot on, you might be short on fat though because of the ammount of protein. try using fitday.

MegaAlmighty

05-16-2008, 06:20 AM

Adwill, Thanks for the greeting and reply!

I greatly appreciate your input... I take the "extra" servings of whey post cardio in the morning and pre-workout (and of course the required one PWO)... I am actually going to cut both of those servings in half... also I don't think I mentioned in... but I take them with water. :)

As for relying on them to substitute as a meal... never that. I only take them around my workouts/cardio ... adjusted amounts of course depending on how my body feels.

One thing I will be making a change to now that you said that... is cutting my whey servings to half...

On another note... I think I shouldn't add a fat source since they are being consumed in/around workouts?

And I indeed do use fitday... I love the program :)

Again, thanks for your input! :)

I will be updating tonight, c ya later guys.

adwill

05-16-2008, 09:11 AM

i'm no expert on it, but i believe the general consensus around here is to leave pure whey shakes to post workout only (I'd imagine pre is not too bad either, though). And most people suggest if you take them any other time, to include some fat to negate the insulin. But I'm just reiterating what I've read here, so maybe someone else can explain it.

but reducing the whey after cardio and pre-cardio is probably a solid start.

But really, all that matters is getting something that works for you. I just think I'd have a hard time staying in ketosis with that much whey. If your engine is a-burnin, keep it up!

MegaAlmighty

05-16-2008, 10:01 AM

Interesting... I will do a bit of reading into this now.

Thanks adwill :)

So far so good today... will record later tonight.

perkins2099

05-16-2008, 12:34 PM

Hey there.. good luck with everything.

What are the weights on your lifts?

I only ask because 26% BF @ 172 pounds @ 5'11" Leaves you with 127 pounds of lean (44 pounds of fat) weight.
That is a bit low. If you aren't noticing fat loss.. drop those cals because you aren't losing many additional calories to muscle mass...

My break even caloric level is right around 2300 cals/day and I am (Was recently anyway) 165 @ 8-9%

Something to keep in mind.

MegaAlmighty

05-16-2008, 01:53 PM

Noted, thanks for your input... so what is my reasonable drop? ... ~2100?

Fat loss was indeed difficult to see.

I think my Lifts wouldn't prove to be very accurate at the moment ... I started from light weight again this week... I was off last week due to being out of town.

When I do lift though, I will update and put down what I lifted and how I felt about it. :)

MegaAlmighty

05-16-2008, 09:47 PM

So I am almost done for the night... feel good about today... :)

still feels like I missed something or maybe did something wrong though... you guys let me know!

Pre-Cardio
-5g glutamin
-multivitamin

*Fasted Cardio (30 minutes)

Post-Cardio
-1/2 serving whey w/ water

Meal 1
-6 slices bacon
-2 large eggs
-1 cup shredded cheese

Meal 2
-5 slices bacon
-2 large eggs
-3/4 cup shredded cheese
-2 cheese sticks

Meal 3 (Cheat Meal)
- Turkey Breast/Ham 6" from Subway
- 2 subway cookies
- 1 Monster energy Drink
- 2 servings Cinnamon Toast Crunch

Meal 4
- 1 Quakers Weight Control Instant Oatmeal
- 1/2 cup skim milk

Calories- 2471
Fat - 125
Carbs- 222
Protein- 126

I didn't workout today... already worked out on thursday... yes I know, I did not follow the RippeToe routine... that has been changed... decided to get my rest today. I am getting back on track next week witht he days :)

Other notes... Meal 3 I started my carb-up.

Hmm I can't give my macros as fitday is being gay :/

Even though I did cheat maybe a tad too much... I kept it in my macros! ... and the subway cookies made me dislike them just a bit more... as did the cereal... I'm a sucker for the energy drink though... I'll get sugar free next time :)

Also another note, I want to take my Cals down a bit more... maybe ~100 less.

I think that about does it... let me know if you guys see anything wrong here, always appreciated!

EDIT: So i added in my Macros... Fitday was working finally... And Although I don't feel TOO bad about my outcome... there is always room for improvement.

One thing for sure... is too definitely drop my total calories... alot.

I Believe my total intake on Non-weight training days should be around 2000 flat... Not a cal more than 2050.
Weight training days I'll let it bump to 2200 tops. Let me know if you guys think otherwise.

Also I need more protein... about 10-15g more I would say, just to be safe.

So far my foods have been extremely clean except for that cheat meal... I am going to REALLY watch this carb-up. Going to calculate a safe number of grams to take in right now.

EDIT: I am going to stop carbing up at 550grams of carbs.

MarkVI

05-17-2008, 01:29 AM

Honestly, at 26% body fat you need to not carbup often. And your cheat was not a carbup, there's nothing low fat about cookies lol.

I say keep it clean and make the exercise your #1 priority.

MegaAlmighty

05-17-2008, 10:58 AM

Hmm your right... the cheat was not an actual carbup... but it was the start of it.

First things... a cheat is a cheat... I have about ~400sh worth of bad calories. Absolutely nothing wrong with that from what I have learned.

What I meant by meal 3 starting my carb-up, was by the sandwhich... soon after that I had oatmeal... I am following ckd, so unless I read incorrectly... I am supposed to eat a set amount of carbs until the next day or 24 hour interval?

I try not to favor either exercise or dieting ... But instead, I try to perfect both.

As for exercise being my number one priority...

I Do fasted cardio monday-friday for 30 mins... Monday,Wednesday, Friday, I follow Rippetoe's Starting Strength Program, and make gains.

So am a little confused on your post, if you can explain it to me?? :)

EDIT: I see why you say not to carbup often... I know I read in a few places not to carbup your first week or two... I have actually been doing this diet for about a month :P ... its only now that I record stuff... but please, I updated my last log, take a look and tell me some thoughts!

MegaAlmighty

05-17-2008, 12:10 PM

One thing I would like to change to my above outline...

POST-cardio... I will reduce to 1/3 a scoop.

POST-workout, I will reduce to 8g dextrose.

My daily Calories Goal ~2000 No more than 2050

Workout days, no more than 2150.

MarkVI

05-17-2008, 12:26 PM

My post is all about your 26% BF....that's not healthy to be eating cookies and energy drinks w/sugar when you're up there -- you need big results fast, luckily at that bf you can get them --- I would say don't carb up until you lose 10% bf.

MegaAlmighty

05-17-2008, 12:56 PM

Um... Unless I read wrong, what you say goes against the stickies/good read's that have been posted all over the keto forum?

Don't carb-up until I lose 10%?

If that was the case, then wouldn't I be doing the Atkins diet?

This is all based off of what I have read on these forums... if I don't carb-up until I lose around 10% bf... then won't a ton of muscle go off with that?

The sugar drinks... never again will I touch em. Sugar free from now on...

As far as consuming cookies... that is not affiliated with my diet in anyway at all... it is not "part" of the carb-up... it was more like a "cheat" snack, even less than a meal...

Its not like I am trying to find an excuse to eat them either... But if the stickies/general consensus of constructing a CKD included to not have a single cheat, or not to carb-up until a certain percentage... then by all means, I would swear by that.

But they don't say that, hence why I don't understand why you would say otherwise?

MegaAlmighty

05-17-2008, 07:15 PM

Boring day today, oh well :)

Meal 1
1 Quakers Weight Control Instant Oats
3/4 serving skim Milk
1 Medium Banana

Meal 2
Cuban Bread
Ham
Non-Fat American Cheese
1 serving concentrated apple juice

Meal 3
Subway Turkey Breast/Ham sandwich
1 Serving concentrated apple juice

Meal 4
5oz Shrimp

Macros

Calories ~ 2060
Fat ~ 37g
Carbs ~ 301g
Protein ~131g

I believe I have hit all my daily goals I had set... according to some of the feedback I have received on this log though... I think I am going to do some reading and check to see if my carbups are okay.

Another note... tell the old lady ahead of time not to cook for me! I hate denying her delicious food!

Hmm I'm trying to see if there anything else I can improve on... I think I did fine today... oh well, back to the forums, will re-edit this post in case I find any interesting findings... I plan on doing ... a lot.. of reading.

perkins2099

05-17-2008, 07:37 PM

Looks like you are back on track. Good job.

Keep those cals at that level and your exercise up and you should have no problem dropping the BF.

MegaAlmighty

05-17-2008, 07:38 PM

Just for my reference...

Tommorow is a non-workout, non-carb day... So my goals should be clear.

2000 Calories

65% Fat
30% Protein
5% Carbs

Do readings on carbup.

MegaAlmighty

05-17-2008, 07:44 PM

Looks like you are back on track. Good job.

Keep those cals at that level and your exercise up and you should have no problem dropping the BF.

Thanks Perkins! I subscribed to your log! :)

If you see this... what are your thoughts on my carbup? As of now I only plan to spread about 500grams during a one and a half day spread... but I was told not to do carb ups until I lose at least 10% Body Fat?

I thought I would lose Fat at a good/best pace if I stuck to the weekend carb-load and limiting to 500grams... But there are other opinions on that...?

Thanks to anybody who can enlighten me! :)

MegaAlmighty

05-17-2008, 11:21 PM

A few notes I want include here... been doing some reading.

Increase Fat percentage even higher after a carb-up, helps to get into Keto faster. 70-80%
- must keep protein at 130g
Two hours before working out, to make sure to eat some high-GI carbs... fruit possibly. Friday only.

MegaAlmighty

05-18-2008, 06:04 PM

Going to Try and make these entries briefer and briefer... yet more effective :)

Meal 1
2 large eggs
1/4 cup shredded cheese
7oz sausage links

Meal 2
2 cheese sticks

Meal 3
5oz Chicken Breast
3 Tbsp B&R dressing
2 cheese sticks

Meal 4
3 large eggs
1/4 cup shredded cheese
7 slices bacon
1 cup coffee w/ 2 packets splenda
3 Tbsp Evaporated Whole Milk

Calories ~ 2022
Fat=149g - 67%
Protein=143g - 29%
Carbs=20g - 4%

No Exercises... Off day.

Notes:

Feel great about today. No complaints. None. Carbs were all taken in alongside fats. Time to do a little reading about Pre-Post Cardio nutrition here. I'll edit this post in about 10-30 minutes.

EDIT: Pre-Cardio, just take my BCAA... 5g.
Post-Cardo, 1/3 serving whey, for now.

MegaAlmighty

05-19-2008, 08:01 PM

Pre-Cardio
5g glutamin

Cardio, 30 minutes, Brisk Walk, Fasted

Post-Cardio
1/3 scoop whey

Meal 1
Multi-vitamin
7 Strips Bacon
1 Large Egg
1/4 Cup shredded cheese
1 cheese stick
4 floz Coffee
2 splenda packets
3 Tbsp Evaporated Milk

Meal 2
2 Cheese sticks
6 strips bacon

Weight Training

Post-Workout
1 scoop whey
14g dextrose

Meal 3
4oz Pork
Lettuce /w Full Fat dressing

Meal 4
2 Extra Large eggs
6 slices bacon

Macros
Calories=1964
Fat = 139g/66%
Protein = 143g/30%
Carbs = 19g/4%

WORKOUT

Squats - 170 - 5/5/5 - Very Fast
Bench Press - 130 - 5/5/5 - Very Fast
Deadlifts - 5 - Very Fast

* No need for crunches yet... got hit hard.
* Made sure Form was okay for everything... thumbs up.
* going to add on maximum recommended weight increase next time.

NOTES

Felt great about today. Had alot for breakfast... also where most of my carbs came from... but they were all taken with fat, should negate insulin spikes.

Can't think of anything else atm... too distracted, will edit this later or tommorow.

perkins2099

05-20-2008, 08:00 AM

Great job. If you keep that strictness up you will see results in a matter of days.. and within weeks you will really notice.

If you get to a sticking point start adding HIIT training.. add it even if you want faster results. It'll help.

Keep it up!

MegaAlmighty

05-20-2008, 06:40 PM

Thanks perkins, your support, as is any, is greatly appreciated!!! I have NO problem staying strict... only now, I am possibly looking to add some kind of chocolate or something to the diet daily (keto days only of course)... not too sure about it though, going to go have a look at what the grocery store has to offer... and read up on the forums here and possibly some articles. Here are the stats for today.

Pre-Cardio
5g Glutamin

Fasted Cardio, Brisk Walk, 25-30 minutes

Post-Cardio
1/3 serving of whey

Meal 1
2 strips bacon
1 cheese stick
2 extra large eggs
shredded cheese
1 cup coffee
1 tbsp evaporated milk
2 packet splenda
multi-vitamin

Meal 2
4 cheese sticks

Meal 3
Beef Steak, grilled
4tbsp Buttermilk ranch dressing
1 cup shredded cheese

Meal 4
3 large eggs
5oz pepperoni

Macros
Calories = 1990
Fat = 149g/66%
Carbs = 22g/4%
Protein = 150g/30%

WORKOUT = OFF DAY

NOTES

Solid day, but always room for improvement. A few things I would like to work on with the diet...

- ELIMINATE FOODS THAT HAVE TRACE CARBS (DO RESEARCH ON GOOD FOODS/TAKE A TRIP TO GROCERY STORE)
*Cheese
*Coffee Creamer
*Ranch Dressing
- Check for a chocolate that can be incorporated into the diet, very risk freely (grammer?)... mmmm
- Throw some variety in the diet... look into burgers, salads.

Will make any changes if I see anything interesting... time to go look at the grocery store.

EDIT:

*I picked up Heavy whipping cream. Can eliminate Evaporated Milk now!
*Picked up Cocoa Powder... will replace with splenda for coffee in the morning, give that a try... I got the wrong Cocoa Powder :(
*Need to look into "Ken's creamy caesar" dressing...
*Slow down on cheese a bit, look for zero carb
*eat more pepperoni, burger, salads
*If chicken is available, eat it with a dressing

Not much else... small things, I'm a perfectionist ;)

MegaAlmighty

05-21-2008, 06:29 AM

Bad headache this morning... just something to note.

Still going to do it big of course ;)

LastSet

05-21-2008, 07:18 AM

Keep up the hard work. The weight loss will be worth it.

See ya.

MegaAlmighty

05-21-2008, 07:28 AM

Thanks LastSet!!! I remember that feeling of success all too well, it was the greatest thing ever... I am suscribed to your log, keep it up yourself ;)

MegaAlmighty

05-21-2008, 08:15 PM

I woke up feeling so ****ty today... jesus. Still got it done though ;)

Pre-Cardio
5g Glutamin

Cardio, 25-30 minutes, brisk/speed walk, fasted

Meal 1
Multi-vitamin
6 slices pepperoni
3 extra large eggs
1 serving shredded cheese
4 fl oz Coffee
2 Tbsp Heavy Whipping Cream
1 Tbsp Cocoa Powder
1 packet splenda

Meal 2
1 Burger Patty
1 serving shredded cheese
2 slices bacon

Meal 3
1 Burger Patty
1 serving shredded cheese
2 slices bacon

PWO
1 scoop whey
14g dextrose

Meal 4
5oz Beef steak

Macros
Calories= 2110
Fat=146g/65%
Protein=162g/32%
Carbs=17g/3%

WORKOUT
Squats - 190lbs - 5/5/5 - medium (too much weight added, got too greedy /mistake - add less)
Military Press- 70lbs - 5/5/5 - very fast
Barbell Rows - 100 - 5/5/5 - very fast
Abdominal Crunches - 50 superset (Abs did not get hit too hard, so why not)

NOTES
Ate a micro amount more than what I usually do... and its all good :)

Bunch a ****LOAD zero carb stuff... going to setup a new diet plan, very minor tweaks, and get it critiqued.

And I am TIRED.

MegaAlmighty

05-22-2008, 10:58 PM

Tired. Very Brief.

Meal 1
Multi-vitamin
6 strips bacon
3 whole eggs
3.5 fl oz coffee
1 tbsp Heavy whipping cream
2 splenda packets
1 Tbsp cocoa powder

Meal 2
Beef patty
Cheese

Meal 3
Beef patty
Cheese
3.5 fl oz coffee
2 tbsp heavy whipping cream
2 tbsp cocoa Powder
2 splenda packets

Meal 4
2 Extra Large Eggs
3 slices bacon
6 slices ham

Totals

Calories = 2008
Fat = 149g/70%
Protein = 127g/ 26%
Carbs = 21g/4%

NOTES

Tired, as hell. Skipped on cardio because of school, no biggie.

perkins2099

05-23-2008, 07:28 AM

I've always felt tired and like I got hit with a brick when I Try to workout without carbing up 1x or 2x a week. Generally the strength is there (some where) but I have to really dig down for every set.. Very tired..

Are you carbing up at all or just going to stay depleted?

Just curious. :)

Tired. Very Brief.

NOTES

Tired, as hell. Skipped on cardio because of school, no biggie.

MegaAlmighty

05-23-2008, 08:51 AM

Carbing up starts today thank god :)

But I do indeed feel a bit worn down... guess that means i've been hitting the muscles good :P

perkins2099

05-23-2008, 10:46 AM

Sweet. Nothing like downing hundreds of grams of carbs.. :)

Do you have your plan laid out?

MegaAlmighty

05-23-2008, 10:53 AM

Usually, I never plan everything out from start to finish. I just go along entering my foods eaten into fitday and make sure I don't cross the boundries of my macros/ carb limit.

Although, tommorow I am going to spend the entire day out at sea/the beach... so I have to plan all my food servings.

and no alcohol... :)

MarkVI

05-23-2008, 11:12 AM

MegaAlmighty

05-23-2008, 11:36 AM

Awesome diet bro, just awesome. I am going to get on a similiar one when I am done with mah' bulk....but right now oatmeal, 2 eggs and a bit of brown sugar is tiding me over lol.

oh and I just realized that I got into a bitter argument about a donut being a breakfast food.

Thanks for the support Mark!!! love your posts, you know your **** bro... I'm dying to bulk!

and as far as donut being a breakfast food... LMAO

MarkVI

05-23-2008, 12:55 PM

Thanks for the support Mark!!! love your posts, you know your **** bro... I'm dying to bulk!

and as far as donut being a breakfast food... LMAO

my pleasure, reps on recharge.

You actually have your crap together so your log is entertaining....the more red meat the better IMO!

the Keto bulk never worked for me -- but for others it does, you could get lucky. Funny thing is, I NEVER cheat when I bulk but I cheat epically and often on a cut.

and as far as donuts go....I don't know why that made me so Irate -- how could a glob of sugar and vegetable trans fat be a food worth consuming for a regular breakfast!!! And no protein, ugh.

LastSet

05-23-2008, 01:06 PM

MegaAlmighty

05-23-2008, 04:02 PM

The had krispy kremes at work here today too. The girl sent out a memo saying there were donuts in the kitchen. I responded NO THANKS. She was perplexed. I think she may have seen it somewhat analagus to seeing a used car ad in the paper and calling the person to tell them you don't want it.

Keep fighting Mega!

I hate rejecting food... it is somewhat rude, often people take it that you are signifying that you are better then them... these are also the same people who take every damn little thing personal ;)

diet>your sugar heaven for 2 minutes

MegaAlmighty

05-23-2008, 04:52 PM

Note to self...

holy f*** was that workout dreadful.

Note on carbup...

I need to sit down and analyze how my weekends usually go and adjust my carbups according. It is too difficult with my lifestyle... maybe carbup thursday and end friday night? ... HAVE to look into this, its a killer.

Note on carbup research thinking/psychology...

As of right now... sub sandwiches (possibly subway) look to be great for carbup... I need meals that feel like cheats... but are actually not only good for you, but ideal. Will take a look at a list now, and make my own list of stuff to "binge" on ;)

I need to make a strong habit of eating a huge meal somehow before I go out anywhere... hangout at a friends house, go out to have fun, etc...

Fast food is probably ideal here... subway, possibily pollo tropical. Will list everything here later, or soon.

MegaAlmighty

05-27-2008, 10:48 AM

Okay... so I'm back after the long weekend.

I don't feel good at all about how that went... at all.

Besides the fact that I found out I was getting played by some girl for 7 months... I got my **** together again today... I also had a great time friday- monday with my friends... so much fun... but at some cost... not properly carbing up.

I'll post my fitday/exercises done tonight... Oddly enough, I still see improvement from the day I started dieting :)

Regardless... I'm in a hole right now in my life... I got so pumped up this morning on the treadmill after what had happened... I think that was the most intense amount of energy that went through my body... all that adrenaline and mix of emotions...

Wow... powerful.

I'm still in it guys... and I get the feeling, I'm going to tear **** up now. Like I did three years ago.

Going to do some reading on how to deal with the weekends... there is no way I'm going to deny my friends and not have fun...

A few things to consider

* Be more conscious of the diet on the weekend
* Don't think about food
* Do more research on weekend solutions

Mega out, see ya tonight.

EDIT:

I sat down and thought about this weekend, and solutions to it.

*Friday - I stayed at a friends house up very late playing dominoes ... I actually didn't mess up this night! ... but at the same time, I probably didn't take in a good amount of ideal/best carbs.

SOLUTION - Have a big Carb/Protein meal... Subway seems like a good pick... satisfies the need to eat out, and a 8g of fat footlong sounds beautiful. Then don't eat ****ing jack **** until I get home. Drink tons of water at the friends house... one hell of a miracle worker.

*Saturday - I went out all day with the family... very controlled day. I woke up around 2pm ... Had some Oatmeal with skim milk... then went to watch a movie and had dinner afterwards in a span of about....... 6 hours? ... from 3:00pm to around 8:30pm... I had like 4 Chicken Fajitas at the restaurant... just the Shell/Wrap, and the chicken, no other sauces/condiments or anything... but rice/veggies! Not too bad here, I did fine until this point.

After the movies/dinner... came back to my house with friends, and watched movies... I didn't eat much here, but had a couple of V8 smoothie drinks... I knew this was bad :/ ... sweet tooth came in to play... other than that, I got a junk food craving late at night and got some pizza from taco bell... not the best of choices either.

SOLUTION - hmm.... Drink more water for sure. Um, not think about food. Hmm... drink **** tons of diet soda!!!! It will gross me out eventually for the night!!! ... as for the late night munchies... this one is tough. Subway is already closed by the time I get hungry... Hmm... Pollo tropical is a good option... open until 12. I guess after that, Oatmeal and possibly a scoop of whey? ... Alot of Willpower is going to be needed here.

So, drink tons of water, diet soda's, and just be extremely conscious of the foods.

*Sunday - Was at a pool party all god damn day... and I was actually doing really good ... was eating meat from the grill... until the sweet tooth kicked in... and pastellitos got the better of me.

SOLUTION - Simple, just need to hold back, and not think about it. Drink more diet soda... eat more meat from the grill until I can't take anymore. Drink more water. And play more dominoes.

*Monday - Went to the beach all day. I ate alot of bread for breakfast... drank some soda... then not much else for the day... barbecued ribs at night.

SOLUTION - Just not eat very much I guess... its the start of keto... So I guess maybe burger king whoppers would be good here... regardless, it was memorial day weekend, so this shouldn't happen too often again. So in summary.

On a keto day, if I go out...

- Burger king Whopper with bacon/cheese
- Don't eat all day... drink **** tons of water.

ABOVE ALL GENERAL SUMMARY

- Have some willpower
- Instead of having this diet/lifestyle sub-consciously... make it CONSCIOUS.
- Don't eat, rather than EAT, if you know its bad
- Abuse diet soda on carb=ups... it always ends up grossing me out of nasty foods! Important!
- Drink more water
- BE CONSCIOUS

MegaAlmighty

05-27-2008, 09:54 PM

Pre-Cardio
5g Glutamin

30 Minutes CARDIO

Meal 1
2 Extra Large Eggs
6 slices bacon
4 fl oz coffee
2 splenda packets
1 tbsp cocoa powder
2 tbsp heavy whipping cream
Multi-vitamin

Meal 2
2 string cheese

PWO
1 scoop whey
14g dextrose

Meal 3
4 oz Beef
2 oz Chorizo
1oz cheese

Meal 4
salad
2 tbsp 0 carb dressing

Meal 5
4oz string cheese

Macros
Calories = 2019
Fat = 149g/69%
Protein = 133g/28%
Carbs = 15g/3%

WORKOUT

Squats - 200lbs - 5/5/5 - FAST and felt great!
Bench Press - 145lbs - 5/5/5 - Fast except last 2 reps... but felt GREAT!
Deadlifts - 205lbs - 5 - FAST, felt great!!

I'm tired :)

Good day, my workout felt AMAZING.

perkins2099

05-28-2008, 07:42 AM

Girls = the devil. :) Haha just kidding.

But seriously.. I used to use all the emotions and **** that goes down between myself and woman as fuel to keep myself working out harder and harder and harder..
if for nothing else than it feels good when you've pushed yourself harder then you ever have before. At least for me!

Regardless way to stay focused and analyze your weekend that is a great idea! .. and get those squats up there! haha.

MegaAlmighty

05-28-2008, 07:45 AM

I learned very dearly for it... In a way I am kind of thankful I finally found out the truth... it felt amazing to get that "****ty" feeling off on the treadmill and the weights ;)

and I love squats :) LOL

*flips back over to serious face and looks back at the log*

LastSet

05-28-2008, 07:48 AM

Weekends are tough. Seems like if you can just battle through the weekend and stay MOSTLY on your diet then you will be good to go for the coming week.

MegaAlmighty

05-28-2008, 07:52 AM

Weekends are indeed difficult, but not impossible ;)

Gotta Dig deep for that will power!!!

MegaAlmighty

05-29-2008, 02:18 PM

May 28th, 2008.

Pre-Cardio
5g glutamin

Cardio for 30 minutes, speed walk

Meal 1
2 extra large eggs
7 slices bacon
1 cup coffee
2 tbsp Heavy Whipping cream
2 packets splenda
1 tbsp cocoa powder
multivitamin

Meal 2
1 beef patty
2oz cheese

Meal 3
6oz Chicken
2 oz cheese

Meal 4
3 oz cheese

Macros
Calories = 1980
Fat = 145g/68%
Protein = 143g/30%
Carbs = 11g/2%

Weight training
OFF-DAY

NOTES
-Look into adding creatine.
-Look into decreasing coffee to 1/2 cup, and limit to 1 splenda, no cocoa, 2 tbsp whipping
*Incorporate pre-workout
- Prepare for the carbup
-Try and balance meals into... 500 calories each, 4 meals a day.

I feel amazing :)

MegaAlmighty

05-29-2008, 11:06 PM

Meal 1
2 whopper patty's
4 slices american cheese
4 slices bacon

Meal 2
2 extra large eggs
7 slices bacon
multi-vitamin
4 fl oz coffee
1 tbsp heavy whipping cream
2 splenda packets
1 tbsp cocoa powder

Pre-workout
5g glutamin
1 fl oz coffee

PWO
1 scoop whey
14g dextrose
5g creatine

Meal 3
6 oz chicken breast w/ bone
2 oz cheese

MACROS
Calories = 2340
Fat = 143g/67%
Protein = 148g/31%
Carbs = 13g/2%

WORKOUT
Squats - 205lb - 5/5/5 - Fast/normal, felt really good... form was perfect.
Military Press - 85lb - 5/5/5 - normal, great form.
Barbell Rows - 120lb 5/5/5 (deadweighted) very fast, too light. Check form, felt the back get worked good though.

After weights, I did a 35 minute cardio session... didn't have time for the usual morning fasted.

NOTES
-Felt great today during my workout... I didn't get too much sleep the night before though... maybe some, I'm sure I got at least 7 hours though.

-I included creatine in my diet today... lets see how it works, also time to do more research on it. Pretty sure I should just take 5g a day... 2.5 post-workout and 2.5 Pre.

-A few things... never going to take coffee unless, its pre-cardio, or pre-weight training... and only half a cup... 2 fl oz. I think it might be making me crash.

- Need to not have large meals... like the 2 whoppers. Macros were fine, but I think all those calories spiked the insulin up too much, not sure though. Felt a little weird after taking them down. Maybe it was because of the broken sleep... who knows.

-Prepare to have fun this weekend... and eat NICE CLEAN CARBS! ... vouch to eat out Saturday night... I can't carbup until my workout Saturday, which is going to be during the morning, first thing.

MegaAlmighty

06-01-2008, 08:10 PM

Pre-Cardio
1 Tbsp heavy Whipping Cream
2 splenda packets
1 tbsp Hershey's Cocoa Powder
1/2 cup coffee

Cardio, 30 minutes, speed walk

Meal 1
5g creatine
3 extra large eggs
3 cheese sticks

Meal 2
2 burger patty's
2 slices cheese

Meal 3
10oz Steak

Meal 4
1 bag Spicy Pork Grinds

TOTALS
Calories = 2101
Fat = 142g/63%
Protein=179g/35%
Carbs= 12g/2%

NOTES
Not too bad for a damn weekend day! :)

A bit much protein... other than that... success!

Oh and cals are a teen too high... but I was awake many many hours ;)

MegaAlmighty

06-01-2008, 08:16 PM

1 hour Pre-Workout
2 cups fruits

*WEIGHT TRAINING

PWO
2 scoops whey
90g dextrose
5g creatine

45 Mins cardio, Bike Riding, Casual (Family day at the beach ;))

Meal 1 (Restaurant)
2 cups brown rice
2 cups vegetables
5oz beef
4 Tbsp Soy Sauce

Meal 2
Subway Foot Long, Whole Wheat Bread, Turkey Breast and Ham, Mustard, olives, lettuce

Meal 3
2 Packets Quakers Instant Oatmeal
2 cups Skim Milk

TOTALS
Calories= 2620
Carbs = 444g
Protein = 162g
Fat = 45g

WEIGHT TRAINING
Squats- 215lb - 5/5/5 - Fast, except for the last two reps, awsome!
Bench Press - 150lb - 5/5/2 - medium/slow speed, keep weight the same next time on first set.
DeadLifts - 225lb - 5 - good speed, felt great. Perfect form. Hit the spot.
Barbell Curls - 60lb - 5/5/5 - medium speed.
Crunches - 45 Reps.

NOTES
Omg I think I did A perfectly successful cardup... :)

Will Power does you good ladies and gents. I declined pizza, soda, energy drinks, and chocolate fudge today.... omg, it hurt sooooo much to say no THEN... but I feel like I'm on top of the world now for having the will power!

MarkVI

06-01-2008, 09:32 PM

Yes!

MegaAlmighty

06-01-2008, 09:56 PM

Yes!

O.o? Is that a cheer? LOL

So today was strange diet wise... I ate nothing at all until around 6:30pm. Except for a Rockstar Sugar Free energy drink around 12:00pm.

I had a Super Smash Bro's Tournament, that took, FOREVER! :)

I practically lived on fast food...

Meal 1
2 Whopper Patty's
2 slices bacon
2 slices cheese

Meal 2
2 Whopper Patty's
2 slices bacon

Meal 3
4 Small McD's Patty's
2 slices cheese
3 slices bacon

TOTALS
Calories=1990
Fat = 152g/69%
Protein = 147g/30%
Carbs = 7g/1%

NOTES
Had alot of fun today :)

Alot of rest for the body.

MegaAlmighty

06-02-2008, 08:31 PM

Pre-Cardio
1 fl oz coffee
1 splenda packet
1.5 tbsp Heavy Whipping Cream

Cardio, 34 minutes, speed walk

Meal 1
3 eggs
2/3 cups shredded cheese
multi-vitamin

Meal 2
1 Beef Patty
1/3 cup shredded cheese

Pre-Workout
2 fl oz coffee
2 splenda packets

WEIGHT TRAINING

PWO
1 scoop whey
14g dextrose
5g creatine

Meal 3
8oz chopped chicken
4 tbsp Ken's Cream Caesar Dressing

Meal 4
1 Tbsp Natty Pb

WEIGHT TRAINING STATS
Squats - 220lbs - 5/5/5 - fast, except for last 1.
Military Press - 85lbs - 5/5/5 - normal
Barbell Rows - 135lbs - 5/5/5 - normal, keep same, up light. (CHECK FORM)

NOTES
I am so damn bloated right now... I woke up this morning and I literally felt a TON of stuff in my stomach, water... food... I don't think I ever woke up with such a feeling... I was also up on the scale, at 174lbs.

Weird, going to check with the lovely Keto community and see if I'm good. I'm almost positive this is all because of the carbup+creatine, because I have literally been doing my diet perfect, working out like a damn monster, keeping my cals ~550sh under maintenance, and I know EXACTLY every little thing that I put into my body.

MegaAlmighty

06-03-2008, 07:54 PM

Meal 1
2 Jumbo Eggs
3oz chorizos
1/4 cup cheese
Multi-vitamin

Meal 2
Whopper Patty
2 slices american cheese
2 slices bacon

Meal 3
3 large eggs
7 slices bacon
5g creatine
3 tbsp peanut butter

Meal 4
6 oz steak

TOTALS
Calories=2021
Fat = 142g/65%
Protein = 159g/32%
Carbs = 17g/3%

NOTES
No cardio today, didn't have time... and all f'n day, I had a pounding headache. Wow. I also woke up with stomach aches. I ate okay today... hope I don't feel so ****ty tommorow... left me in a real bad mood.

Need to eat more fat, drop the peanut butter, and not have a fast food meal tommorow... nuff said.

this_is_war87

06-04-2008, 11:09 AM

Awesome log bro... im just curious how much did you have to lose and how much have you lost since starting this diet?

MegaAlmighty

06-04-2008, 07:28 PM

Awesome log bro... im just curious how much did you have to lose and how much have you lost since starting this diet?

Thanks war :)

I started at 174... I wanted to go down to the 150's... possibly even low 160 should I retain a ton more lean mass than expected! But mid 150's is definitely the ideal goal, but above that, I would love to stay the same weight but MUCH lower bf ;) ... I guess around 7%-11%

As of now... I have no idea where my true weight stands... I am on creatine and still feel bloated... I weighed in at 168 this morning, which I was pretty happy with... considering its only been 19 days of keto :)

by day 21, I'll probably ideally be around 166.8-167.8 ... thats 3 weeks. I started at 174, so thats about 8lbs lost, at an average of about 2.66sh lbs per week!

MegaAlmighty

06-04-2008, 07:38 PM

Pre-Cardio
1 Tbsp Heavy Whipping Cream
2 fl oz Coffee
2 splenda packets

CARDIO, speed walking, 34 minutes

Meal 1
3 large eggs
7 slices bacon
multi-vitamin

Meal 2
Beef Patty
2 slices bacon
1/4 cup cheese

Pre-workout
2 fl oz coffee
2 splenda packets
5g creatine

WEIGHT SESSION

PWO
1 scoop whey
13g dextrose
5g creatine

Meal 4
6oz chicken breast
5 tbsp 0 carb dressing

TOTALS
Calories=1941
Fat =138g/66%
Protein = 147g/31%
Carbs = 12g/2%

WEIGHT LIFT STATISTICS
Squats - 230lbs - 5/5/5 - started fast then got normal... start lower on friday, Bump it up on monday.
Bench Press - 155lbs - 5/5/4 - medium speed, last was slow... but the pumps felt strong, aim to hit 160 by 3rd set next time. **REMEMBER TO ALIGN BAR WITH SHOULDERS!**
Dead-Lifts - 240lbs - 5 - INTENSE! Slow speed. Increase 5lbs next time... 10 if I feel crazy pumped.

NOTES
Felt GREAT today... amazing! I could have done so much more on the treadmill! But had no time! :(

Workout was really good as well :) ... now for how I feel AFTER... my legs really hurt now :(

Good amount of fat in take... need to lower protein a tad more though.

Good day :)

this_is_war87

06-05-2008, 08:48 AM

Thanks war :)

I started at 174... I wanted to go down to the 150's... possibly even low 160 should I retain a ton more lean mass than expected! But mid 150's is definitely the ideal goal, but above that, I would love to stay the same weight but MUCH lower bf ;) ... I guess around 7%-11%

As of now... I have no idea where my true weight stands... I am on creatine and still feel bloated... I weighed in at 168 this morning, which I was pretty happy with... considering its only been 19 days of keto :)

by day 21, I'll probably ideally be around 166.8-167.8 ... thats 3 weeks. I started at 174, so thats about 8lbs lost, at an average of about 2.66sh lbs per week!

Making awesome progress nonetheless... Repped.

MegaAlmighty

06-05-2008, 01:08 PM

Making awesome progress nonetheless... Repped.

Thanks bro... and guess what?

I weighed in at 166.6 today and still feel some bloating... meaning I probably still have some water weight on me :)

<3 CKD keto

evenbalance1

06-05-2008, 05:27 PM

MegaAlmighty

06-05-2008, 08:37 PM

Meal 1
Multi-vitamin
3 Large Eggs
6 slices bacon

Meal 2
Whopper Patty
2 slices cheese
2 slices bacon

Pre-Cardio
4 oz coffee
3 splenda packets
3 tbsp whipping cream
1 tbsp cocoa powder

Cardio, speed walking, 38 minutes

Meal 3
2 burger pattys
1.5 slice havarti cheese
2 slices bacon

TOTALS
Calories = 2019
Fat = 164g/74%
Protein = 117g/23%
Carbs = 14g/3%

NOTES
Felt good today... legs a bit sore. Need to keep protein a little higher next time, at least +5 above required amount. (127g)

Carbup is coming up... time to be careful, I performed perfectly last time.

MegaAlmighty

06-05-2008, 08:38 PM

oops, above post is day 20 :)

MegaAlmighty

06-06-2008, 12:50 PM

Important Note

I definitely need to up protein intake at times or at least keep it in conjuction with fat...

My recovery felt very slow this last 2 days and I am still a bit sore in certain large muscles groups (Legs, shoulders, chest)

I took only 117g of protein yesterday, explains alot.

I have to look into casein protein... something to take at night. Going to read some to see if its keto friendly.

UPDATE

WOW, the workout today was extremely dreadful... oh my gosh. I definitely need to up protein next week, 15g+ lean body weight.

My legs really hurt alot, not sore, but hurt. Other parts were still really sore... guess it doesn't help that it was friday and I was extremely deprived of glycogen and energy.

I'm going to drown in carbs, because my body is telling me it needs it, badly.

MarkVI

06-06-2008, 11:32 PM

MegaAlmighty

06-06-2008, 11:59 PM

Knux

06-07-2008, 12:34 AM

I would ask what you are specifically referring to, but I believe its safe to say you can be talking about any of the statements for that matter haha! ... definitely need to start keeping protein high... and going to take them carbs!

Also, I tons of rice today+ some either chinese food (chicken, crab ragoons) ... pretty much the same **** as last weekend.

And I feel great already.
Yes!! Rice (assuming it's white) is my favorite carb-up food ever! lol

I just want to get a giant bowl of sticky rice and devour it with some chicken. Sadly we don't have any at my house =[

MegaAlmighty

06-07-2008, 12:37 AM

My favorite carbup foods are sub sandwiches... For this, I tend to always go with subway! ... being that during the weekend i'm on the move and going out and what not... :)

MegaAlmighty

06-08-2008, 04:24 PM

I feel great... simply amazing as of right now. My carbs weren't perfect this weekend... but I believe they were still damn good :)

Lets see...

-Brown Ricex2
-Chickenx2
-Vegetablesx2
-Crab Ragoonsx2
-Oatmeal
-Whole Wheat Foot Long from Subway
-2 slices White Bread sandwhich's
-1 bowl Cereal (Cheerios?)

Hmm so well, the crab ragoon's is pretty much the only thing that had any significant fat
Then the last 2 things on the last obviously weren't the best choices of carbs... but I took them in conjuction with one of the above Low-GI carbs... So not toooo bad there :)

And regardless, I don't really care. Because My body was screaming "RECOVERY PLEASE!!" ... had to help it out!

Once again, I feel pretty amazing right now... sleepy tired, though, didn't get much rest... So far today I have had all keto friendly foods... eggs, sausages, Meat, Salad w/ dressing...

Hmm, also, I really really noticed a difference in the body... arms. Wow.

OH OH OH, AND I ALREADY HAVE GOTTEN SOME COMPLIMENTS ON THE WEIGHT LOSS!!!! OMG YAY!

see ya tommorow guys ;)

MegaAlmighty

06-09-2008, 11:20 AM

Just a little note for today...

Going to increase my PWO shake to 1.5 servings of whey... to get that extra 10g of protein.

Should help out a little, to a lot of things. (Recovery rate, Macros, total daily protein intake)

MegaAlmighty

06-09-2008, 08:20 PM

Pre-cardio
3 fl oz coffee
2 splenda packets

Cardio, 38 minutes, speed walking

Meal 1
3 large eggs
6 strips bacon
Multi-vitamin

Meal 2
1 beef patty
1 slice Havarti cheese

Pre-Workout
4 fl oz coffee
3 splenda packets
5g creatine

WEIGHT LIFTING

PWO
1.5 servings Whey
13g Dextrose
5g creatine

Meal 3
2 beef patty's
2 strips bacon

WEIGHT TRAINING

Squats - 235lbs - 5/5/5 - normal, keep the same until next week, unless otherwise.
Bench Press - 150lbs - 5/2/2 - slow, could barely do this... keep weight the same next time, if more difficult the second time, RESET!
Deadlifts - 245lbs - 5 - intense, could have done more!! faster speed and more strength than last time!

NOTES

Wtf is up with my bench... hmm. I smell a reset really soon... as for the other workouts, I have passed both lifetime max 5 reps :) (Oddly enough I used to bench press 210...) ... regardless, my squats seem to be approaching the 5 rep max plateau... I can definitely tack on some more to dead lifts though.

My theories to all this:
- Squats, Have improved rapidly because I do them every workout, hence the rapid speed towards plateau, but amazing gains.
- Bench , Always had a Weak Chest, and I only do it twice a week... sometimes only once :( ... its also the quickest of the bunch to plateau. This explains alot.
- Dead Lifts, This exercise simply contains alot of room for gains/increase in strength because it involves so many more big muscles to perform. Going to take a while to reset for this for sure.

Also, Doing myself that extra half serving of whey protein PWO = KEY!!!

I already feel sort of recovered.

MegaAlmighty

06-10-2008, 09:34 PM

Before I post, just a little fun fact. I actually had my first binge at 4:00am last night... about 1/2 cup M&M's, 1 box fruity Mentos candies, and 1 kids caprisun drink, couple servings of popcorn... thingy.

Boy were the younger sisters pist. Ironically, something happened the next day that didn't make sense... regardless.

PRE-cardio
6 fl oz coffee
2 packets splenda
1.5 serving Whipping Cream
10g creatine

Cardio, speed walk, 40 minutes

Meal 1
3 Large Eggs
6 strips bacon
Multi-vitamin

Meal 2
2 beef patty's
1.5 servings havarti cheese
1 slice bacon

Meal 3
6 oz cheese

TOTALS
Calories = 1877
Fat = 142g/68%
Carbs = 14g/3%
Protein = 133g/29%

NOTES

So... remember that sugar lovely binge I told you about? Well... oddly enough, I stepped on the scale, and turns out, I came in at 165.6... new low. Interesting?

Regardless.... weird day, felt depressed for some reason! :'( - must have been because of the weather, very cloudy and generally ugly.

Two things I would like to do tommorow if possible... is track down EVERYTHING I am putting in my body... which includes:

-Vitamins & Minerals
-Ingredients
-Sodium (falls under minerals?)
-Saturated Fats

You get the picture.

MarkVI

06-10-2008, 09:37 PM

Binge? lol, no man....that was an unplanned snack. No sweat bro, I bet it barely kicked you out of Keto lol.

MegaAlmighty

06-10-2008, 09:41 PM

Binge? lol, no man....that was an unplanned snack. No sweat bro, I bet it barely kicked you out of Keto lol.

Its so funny... because a month ago when I was beginning the diet I probably would have had a tit attack about this. I didn't care less about it after I looked back... just made sure to not let it happen again!

I guess because of the number I saw on the scale... it really made me shrug it off without much guilt... I kind of forgot about it already o.O

As far as making it a habit... that's a big no-no never not ever in my life... again ;)

MegaAlmighty

06-12-2008, 07:48 AM

Pre-Cardio
2 fl oz coffee
2 splenda packets

Cardio/Speed Walking/40 minutes

Meal 1
3 large eggs
8 slice's bacon

Pre-Workout
4 fl oz coffee
2 splenda packets
10g creatine

WEIGHT LIFTING

PWO
1.5 scoop of whey
13g dextrose
10g creatine

Meal 2
8 oz Pork meat

Meal 3
Burger Patty
3 slices bacon

TOTALS
Calories = 1759
Fat = 102g/58%
Carbs = 10g/2%
Protein = 174g/40%

WEIGHT LIFTING STATS

Squats - 245lbs - 5/5/5 - AMAZING! GOOD SPEED AND ENERGY!!!
Military Press - 100lbs - 5/4/3 - slow speed, felt good though, perfect form.
Barbell Rows - 140lbs - 5/5/5 - fast, definitely increase. 20lbs, easy.

NOTES
Weird day... hmm forgot to track down saturated fats... maybe i'll do it later if i'm bored or not too tired.

MarkVI

06-12-2008, 11:30 AM

still looks really low on calories....I think you would be able to recomp a bit if you raised them by 400+

MegaAlmighty

06-12-2008, 11:58 AM

Yea I definitely did not want to go so low yesterday :(

I'm going to start trying for 2000 daily again... 2100 on weight training days.

Just a reminder to myself... played around with some calculators.

1950 absolute minimum. (Probably the average on off-days)

2100 absolute maximum. (Average of weight days)

MegaAlmighty

06-13-2008, 12:03 AM

Meal 1
3 fl oz coffee
2 splenda packets
1.5 tbsp heavy whipping cream

Meal 2
2 Large eggs
5 slices bacon
multi-vitamin
10g creatine

Pre-Cardio
4 fl oz coffee
3 splenda packets

Cardio, 28 minutes, speed walk

Meal 3
4 oz pork
2 oz cheese

Meal 4
2 servings Lindt 85%

Meal 5
2 burger patty's
2 slices bacon
1 slice cheese

TOTALS
Calories = 2045
Fat = 148g/67%
Protein = 142g/28%
Carbs = 31g/5%

NOTES

Fun day, went out to a friends house :)

And I'm pretty sure Lindt 85% didn't kick me out of keto ;)

MarkVI

06-13-2008, 11:15 AM

Man, i love your diet -- you got it right. And no, the 85% lindt tends to be very friendly to people.

BTW, I read every post you make in this log, even if I don't comment - you're one of the VERY FEW newer Ketoers that knows what they're doing.

MegaAlmighty

06-13-2008, 11:17 AM

MegaAlmighty

06-14-2008, 01:19 AM

Important note for my Training...

Decrease all weight, and literally... perfect forms. Also, Bench Press is to be done more often, somehow.

MegaAlmighty

06-15-2008, 06:08 PM

**** me...

I pretty much ****ed up this weekend... I lived off of Chicken Quesedilla's from Taco bell for the carbup... well, I had 5 in total for the 2 days... spread out.

Friday I had....

2 bananas
80g dextrose/50g protein PWO shake
Brown Rice
Fried Chicken
Crab Ragoons
2 Chicken Quesedillas
1.5 homemade cookies

Saturday
Subway Whole Wheat Footlong Turkey Breast/Ham
3 Cheese Quesedilla's
2 Bud Lights

Sunday (Keto day)
2 oz Steak
1 large egg
3.5 servings Lindt 85%
5 slim Jims
8 oz steak

Lets see what my ketoer's have to say. I need new suggestions for fast food that are carb-up friendly.

EDIT: This is day 29.

MegaAlmighty

06-17-2008, 09:45 AM

Okay, I was doing fine yesterday until I had an energy drink.

My day, went to HELL.

Never again am I touching one. Ever.

It led to an intense craving of pizza... man the crash was REALLY REALLY bad... AND I HAD A PROJECT TO DUE FOR CLASS!

Regardless, I have noticed I have been generally feeling kinda ****ty on keto, I am going to give the anabolic diet a go. Also have to include more mono saturated fats. Do research on energy.

Yesterday felt sort of depressing... I feel as if I never did anything to my body in the past 30 days of near perfect dieting... weird.

MegaAlmighty

06-18-2008, 12:11 PM

Okay so I have been insanely busy with school... I have finals. Which means, my sleeping pattern has gone haywire, and I am not worrying about anything else BUT school... for today. Then I'm free again!

Regardless... I am going to start to take a shift towards the anabolic diet. One thing I want to try is taking my carbs at night. Maybe in the form of some nuts!

Anyhow... macro posting will start tommorow. I also think I am going to re-do an induction phase to my body... never really did one.

Also, the main reason for leaning more towards the anabolic diet... is while I had good energy on keto... I would feel too many drops during the day or lack of focus in the head... not cool.

MarkVI

06-19-2008, 11:46 AM

MegaAlmighty

06-19-2008, 12:03 PM

Hey man, why not try something a little more sane, like just a 33/33/33 or a 40p40c20f....? at maintenance or just barely below like 100-200 kcal and just going through the summer on that while lifting hard....you're pretty low in weight and it might be time to focus on maintaining and using that anabolic rebound from Keto to put some muscle on..

One thing that is for sure... is that the High Fat, Medium Protein, and Low carbs lifestyle, is generally a lot better to me for various reasons.

- Fits my schedule extremely easily
- I generally like healthy Fats more than healthy Carbs
- I am a believer that more fat is the way to go
- Feel better

I love the high fat diet... the only thing though, is that I actually never really did an induction phase... so quite possibly, my body never got accustomed to using fat for energy?

Regardless, I believe "Keto" isn't actually the best way to go... but more along the term's of what the Doctor recommends... 30g of carbs a day? He mentions in his book that the actual state of Ketosis is catabolic... and at times, for some reason, I "felt" that way!

What I plan on doing this time... is starting over and going back and troubleshooting, basically, and this time, on the anabolic diet.

I also think I am going to up my Calories... seeing that I was doing cardio x5 a week. I went by a simple x15 body weight calculator for my maintenance calories... but I always felt it was wrong. In fact, I am going to take some measurements today and re-calculate.

So in Summary:
1) Re-calculate maintenance calories (will result in going up... quite a bit)
2) Time the Carbs more efficiently, and increase to 30g a day, will vary.
3) Keep workouts intense, and perfect form! Forget "adding weight" ! One mistake I have corrected!

Regardless... stay tuned, I just finished my last final, I am hopping back into the diet/exercise world.

EDIT: Also mark... I am not looking to actually "maintain" ... I still need to cut off ALOT of bodyfat... I wish the Anabolic diet wasen't so new so I can checkout what people have to say about it :( ... so far though... goood stuff.

MegaAlmighty

06-20-2008, 12:13 AM

Tommorow Anabolic diet starts... I think I'm going to aim around 2000-2200 Calories a day. Also going to go a 14-day induction period.

MegaAlmighty

06-23-2008, 11:41 PM

I have been slacking on posting here... yes I know!! I'm sorry haha!

Regardless, I am on day 4 on the anabolic diet... and its been perfect so far... I'm basically just eating alot of red meat, cheeses, and eggs. Little to no carbs... and any carbs, coming from veggies. I am also aiming to eat A LOT of calories per day until July 4th.... 14 days! Then carb-up and cut calories to around 2100 a day!

So far though... I have been perfect with my dieting... didn't do weights today because I went out fishing all night... so will be doing weights tuesday, thursday, and saturday... no biggie. Also, I am looking forward to starting HIIT! So in an easy to read format...

- Day 4 of Anabolic diet... eating maintenance calories, as little as 10g carbs
- July 4th will be start of first carb-up
- Dig up HIIT routine
- Record HIIT stats like that of lifting
- Make sure to get 9 hours sleep!
- Note any interesting/drastic feelings during "induction phase"

Its actually a good thing that I have stopped recording here so often... because now, everything feels more like my lifestyle, not just some 'diet'.

MegaAlmighty

07-23-2008, 01:22 PM

Ahem, I'm firing this log back up... while I had this time away from BB.com... I was still dieting and the likes... but was not counting calories! ... which I think in the long run ending up pushing me away from my main goal... cutting!

I was basically doing body recomposition? Possibly even bulking at certain days... I notice big differences in the gym... but the body is difficult to tell the differences... regardless, I hate the thought of typing so much into these logs... so I'm just going to do a new format, much briefer.

SAMPLE/GUIDELINE

Foods eaten: Eggs, Cheese, Meats, Vegetables

Macros: 60-65% Fat, 30-35% Protein, 5-8% carbs

Calories: 1850-2000, restricted.

Weight lifting stats:

Cardio stats:

Errors?

Feelings/Notes?

One of my goals besides the actual cutting... is to do everything near perfect then record it in a paper log.

MegaAlmighty

07-23-2008, 08:19 PM

Foods eaten: Eggs, Bacon, McD's burger patty/Cheese, Brocoli, shredded cheese, water

Macros: 66% Fat, 29% Protein, 4% carbs

Calories: 1853

Weight lifting stats: OFF

Cardio stats: OFF

Errors? - 1 crab ragoon, almost nil.

Feelings/Notes? - Feel good... no exercise today because I got a lack of sleep last night... trying to fix my sleeping pattern at the moment. Going to sleep wide awake = huge binges.

MegaAlmighty

07-24-2008, 07:11 PM

Foods eaten: Eggs, Bacon, Steak, Lindt 85%, Meatballs, Cheese, Green Vegetables

Macros: 60% Fat, 36% Protein, 4% carbs

Calories: 1962

Weight lifting stats:

Squats - 195 - 5/5/4 - felt weak.... reset!!!
Bench Press - 155 - 5/4/4 - Okay, time for a reset here as well.
Deadlifts - 240 - 5 - felt pretty good, but, reset as well.

Cardio stats: 45 minutes Fasted.

Errors? Nothing.

Feelings/Notes? DEFINITELY time to reset the lifts. Felt really good today, but felt weak during lifts, I believe that is the CNS fatigue+sudden deficit in calories.

MegaAlmighty

07-26-2008, 08:13 PM

Foods eaten: Eggs, Bacon, Lindt 85%, Whey Protein, Steak, Green Vegetables, Cheese

Macros: 62% Fat, 34% Protein, 4% carbs

Calories: 1953

Weight lifting stats: OFF

Cardio stats: 1 song warmup/8 intervals/0.5 song cooldown ---- Usually, my legs give in to HIIT before my ability to respire... but today, I was definitely out of air.

Errors? None.

Feelings/Notes? none.

MegaAlmighty

07-26-2008, 08:22 PM

Foods eaten: Hot Dogs, Honey roasted Peanuts, Pizza, Slim Jims

Macros: N/A - not recorded.

Calories: Easy estimation at under 2000 calories for sure. Possibily even lower, like 1700sh.

Weight lifting stats: OFF

Cardio stats: OFF... no sleep, and this day was planned.

Errors? See below.

Feelings/Notes? So today I went fishing from about 9:30am in the morning, to 9:30pm... I didn't really eat too much at all the entire day... I had about 4 tiny slim jims... and maybe two-three servings of peanuts, definitely no more. I also had two hot dogs while out there... and the only real eating I did at home was 1.5 slices of pizza... very tiny slices... So while my macros were messed up (and not by too much, just went over my carb limit for sure though), I still "cut" today, shouldn't feel too bad at all. Plus, needed some kind of cheat eh?

but it ends right now... back to strict counting tommorow :)

MegaAlmighty

07-27-2008, 08:51 PM

Foods eaten: Eggs, Cheesestick, Steak, Bacon, Broccoli, Peanuts

Macros: 65% Fat, 30% Protein, 5% carbs

Calories: 1836

Weight lifting stats: OFF

Cardio stats: 45 mins NOT FASTED

Errors? None.

Feelings/Notes? Pissy mood today... felt good when I saw I had a perfect diet/exercise day though... no HIIT because I am doing squats tommorow.

MegaAlmighty

07-28-2008, 10:36 PM

Foods eaten: Eggs, Gouda Cheese, Pepperoni, Cheddar Cheese, Fish, Hamburger patty, Peanuts, Bacon, Whey, Broccoli

Macros: 69% Fat, 27% Protein, 4% carbs

Calories: 1988

Weight lifting stats:

Squats - 175 - 5 - went really deep, easily doable, but it got worked hard.
Bench Press - 140 - 5 - Difficult as well... poor warmup though.
Dead Lifts - 220 - 3 - felt really good... bit easy.

Cardio stats: 45 minutes (FASTED)

Errors? What, 2 pieces of butterscotch? Zero.

Feelings/Notes? BODY felt relieved after the workouts today.... I get the feeling a deload was definitely needed.

MegaAlmighty

07-30-2008, 05:59 PM

Foods eaten: -

Macros: -

Calories: ~2500-2700

Weight lifting stats: -

Cardio stats: 45 minutes speed walking

Errors? A few servings of refined sugar... way too much in my book.

Feelings/Notes? Today turned ugly quick... first off, I am without a car... had to depend on my sister to take me to places... we ended up going to a friends house and... guess what, hunger strikes. I was pretty much stuck there and... not wanting to keep myself starving, munched on the only snack there, tostitos w/ cheese or salse. Well, the day pretty much turned into a carb-up... and although I had too many sugar foods... I ate a ton of clean stuff... bananas and bread... wow. I am guessing I ate around 2500 calories that day... which is pretty much my maintenance, and considering I only had about 100g of carbs last weekend for my carbup... I don't think this is so bad.

Regardless... I also have to remember to NEVER get in bed unless I am getting drowsy/tired... because if I lay down and try to force myself to sleep... I get very impatient and get bad cravings.

In summary...

*Eat Broccoli w/ cheese before bed
*Don't ever go to bed unless tired
*Stop going out during the day... have to get used to classes starting again...

On another note, I believe I am doing pretty good "cutting" ... I have kept the calories low every day.

*I have to keep the calories at 1850-2000 6 days of the week... and one of the days, at ~2500... preferably the carb-up day... only one day.

I can now sleep.

My next carbup will be sunday... and it will be pretty light.

MegaAlmighty

07-30-2008, 10:46 PM

Foods eaten: Burger Patty's, American cheese, Steak, Broccoli, Whey

Macros: 56% Fat, 40% Protein, 4% carbs

Calories: 1948

Weight lifting stats:

Squats - 175 - 5/5 - Needed to bring my feet back some... this allowed me to come up very comfortably... EASY!!!
Bench Press - 140 - 5/5 - Felt good here... good speed.
Military Press - 70 - 5/5 - Form Perfected. Very easy weight.

Cardio stats: 45 minutes speed walking FASTED

Errors? None.

Feelings/Notes? Felt good today... followed my own advice on the killing the late night binges and getting to sleep... already feel a little drowsy.

MegaAlmighty

08-01-2008, 10:08 AM

Wow I can't count. Ignore the Title's of the other posts... this one is for Day 9 for sure.

Foods eaten: Eggs, Cheese sticks, Bacon, Steak, Broccoli, Cheddar Cheese

Macros: 58% Fat, 39% Protein, 4% carbs

Calories: 1934

Weight lifting stats: OFF

Cardio stats: 45 minutes speed walking FASTED

Errors? None.

Feelings/Notes? Water before bed, water before bed, water before bed...

MegaAlmighty

08-01-2008, 11:23 PM

Foods eaten: Eggs, Burger Patty, American Cheese, Bacon, Pot Roast, Peanuts, Sugar Free Monster Energy Drink

Macros: 64% Fat, 33% Protein, 3% carbs

Calories: 1900-2000

Weight lifting stats:

Squats - 175 - 5/5/5 - Have to be more conscious of my form.
Bench Press - 140 - 5/5/5 - extremely easy.
Barbell Rows - 100 - 5/5/5 - PERFECT form. Fast bar speed.

Cardio stats:

45 minutes speed walking FASTED
30 minutes LARDIO (mowing the lawn)

Errors? None.

Feelings/Notes? I think I might have eaten anywhere from 1900-2100 calories today... all depends on the pot roast, have no idea how many cals that was... fitday says 7oz = around 600... but that did NOT feel like 600 calories AT ALL.

Regardless, even if I ate 2100 calories... I did ALOT of exercise today...

And, at the end of the night I looked more cut!

MegaAlmighty

08-03-2008, 09:01 PM

Foods eaten: Beef, Eggs, Cheese, Sausage, Bacon, Cheese Sticks

Macros: 60-65% Fat, 30-35% Protein, 5-8% carbs

Calories: 1700-2100

Weight lifting stats: OFF

Cardio stats: OFF

Errors? None... 1 kellog Bar.

Feelings/Notes? Good day.

MegaAlmighty

08-03-2008, 09:07 PM

Foods eaten: Pizza

Macros: 20% Fat, 10% Protein, 70% carbs

Calories: =>2500

Weight lifting stats: OFF

Cardio stats: 45 minutes

Errors? NONE!

Feelings/Notes? Weighed in at 163.2 today! All-time Low! The ONLY thing I ate all day... Dominoes pizza... its almost pure carbohydrates, some fat, and almost no protein... next weekend... CHINESE ALL DAY SUNDAY!!

Also... a ****load of people have been telling me that I look LEANER... not skinnier, but LEANER! ... I finally got it right! :)

MegaAlmighty

08-04-2008, 10:18 PM

Foods eaten: Eggs, Bacon, Burger Patty, American Cheese, Whey, Broccoli

Macros: 67% Fat, 29% Protein, 4% carbs

Calories: 1950-2000

Weight lifting stats:

Squats - 180 - 5/5/5 - good speed! ALWAYS BE CONSCIOUS OF FORM!
Bench Press - 145 - 5/5/5 - challenging, but very doable, and good bar speed.
Deadlifts - 225 - 5 - easy. perfect form.

Cardio stats: 45 minutes speed walking FASTED

Errors? A few m&m's... nothing close to a handful though

Feelings/Notes?

At this point I really feel that the form on all my exercises is perfected... being conscious of how to properly setup and execute these exercise's is VASTLY underestimated!!! Only thing that needs tweaking is Military Press... Also, I felt really good during today's workout.

MegaAlmighty

08-07-2008, 05:25 PM

Foods eaten: Eggs, Cheese, Bacon, Broccoli, Chicken, peanuts

Macros: 60-65% Fat, 30-35% Protein, 5-8% carbs

Calories: 1800-2000?

Weight lifting stats: OFF

Cardio stats: 45 minutes speed walking FASTED

Errors? Unable to track a number of calories.

Feelings/Notes? Blank.

MegaAlmighty

08-07-2008, 05:38 PM

Foods eaten: Bacon, Peanuts, Broccoli, Cheese, Fish, Shrimp, Cereal

Macros: 60-65% Fat, 30-35% Protein, 5-8% carbs

Calories: 2500sh

Weight lifting stats:

Squats - 185 - 5/3/3 - difficult. *did not sleep well last night.
Military Press - 75 - 5/5/5 - extremely easy.
Barbell Rows - 120 - 5/3/3 - * lack of sleep hits again

Cardio stats: 45 minutes speed walking FASTED

Errors? too many calories, lack of sleep, and a 2 bowls of honey nut cheerios... overtraining is possible... as is the effects of sudden calorific drops... can also be that I am undercounting calories... meaning, I am actually eating a bit less of what I track down (can't be by much though)

Feelings/Notes? ****TY ****TY workout! Wow! ... for one, I had not only poor quality sleep last night... but I also had a poor amount of HOURS of sleep. I had no motivation whatsoever to exercises, not even one adrenaline rush!!!

I don't care much for the 2 bowls of cereal... thats the only thing to actually worry about... and even then, I was preoccupied with studying for a final. Note, I had too many pieces of candy throughout the day I believe... but I don't think this really does anything to be honest.

regardless, sit down, read, and have 100% accuracy today in counting cals.