Minotaur's "Chunk to Hunk via Keto" Journal

[Minotaur]

I'm going to repost some snippets from my Over Age 35 journal here, the recent ones I think are more keto-relevant.

[Minotaur]

I really have to join the 21st century and spring for a digital camera. These were taken with my phone camera.

My pics so far (be gentle, I admit I'm a fat bear :p). (http://bodyspace.bodybuilding.com/Minotaur/more.php?section=progresspics)

I can button my 17 1/2 shirt collars if I absolutely have to. I never wear a tie, and when I do I have shirts that are 18s and 18 1/2s. But it's the principle of being able to button the shirt collars.

Friday's (4/6/07) measurements: [needs to be updated]

Height: 5'5.0" I don't expect that to change.
Weight: 218 lb ~18-20 lbs to go for starters.
Bodyfat: 26.6 % ~10% to go.
Waist: 42" ~4-5" to go. This is not budging, but my pants are fitting looser. I measure my waist just about at my navel, the area from which fat disappears last.
Thighs: 26"
Calves: 16"
Chest: 47"
Forearms: 13"
Arms: 16.75" A little disappointing, because I've been up to 17". However, I know that intramuscular fat loss will account for some shrinkage.
Shoulders: 52"
Hips: 43"
Neck: 17"

[Minotaur]

Weight is fluctuating, but seemingly downwards. On Friday 4/20 the scale showed 217.5. That's 10 lbs in a little over 2 months. Really slow, but considering several of my body's hormones are injected, smeared or swallowed, maybe that's not too bad. God, I want this fat gone.

The other week I did a 3-3.5 mile road walk. It took me a little less than an hour. It was the first time in a long time I went that far. I just got into it and kept walking. I even tried a little trot, but quickly realized I needed new shoes. I was wearing crosstrainers that had seen better days. So I got a new pair of NB running shoes.

I tried them out on the treadmill, and got a total of about 10 minutes running time. It wasn't a contiguous 10 mins. but it was more than I did in a few years. It was part of a 30 minute cardio session: walk/run/bike at the gym.

Waist at navel line is still not budging from 42", but pants are still looser. I bought a new suit at MW last week. Funny story:

I go in and the salesman I've bought from before grabs me. He starts to measure me and I said "48 short". "Naww... I think you're a 46..." "No, I'm a 48". Takes out the tape measure, measures my midsection and says, "but you wear the pants of a 46". He puts a 48 jacket on me, and lo and behold it fits like a glove. So the pants get taken in. When I got home I tried on my other suit pants... they slide down. :D

[Minotaur]

Amazing what new shoes can do. I've always liked New Balance. I ordered a pair of NB 587s... for the "heavier athlete". Since I wasn't running anymore, I was getting crosstrainers. But since I decided that I want to run again... yes Virginia, waterbuffaloes can run... I wanted running shoes. These are great.

I did a walk/run on Wednesday night, for about 2 miles. I walked most of the way, but ran for a few blocks.

Last night I worked out at the company fitness center and did a walk/run on the treadmill. I got a total of 15 minutes running time, at the end getting up to 5mph for a few minutes. The breakdown was something like this:

Walk 2 min. 3.5 mph
Run 5 min. 4.0 mph
Walk 5 min. 3.5 mph
Run 3 min. 4.0 mph
Walk 5 min. 3.5 mph
Run 5 min. 4.5 mph
Walk 2 min. 3.5 mph
Run 3 min. 5.0 mph
Walk 2 min. 3.0 mph

Total 32 mins, at varying grades from 0-3%.

It felt farkin' GRRREAT to run!

Now the goal is to run 20-30 mins. contiguously on the t/m, then venture out onto the road.

[Minotaur]

OK, so I'm almost caught up in what I have to say:

Last night I went out for 2 miles, walk/run. Mostly walk. Running on the road is harder than running on a treadmill.

For the past two days I've worn dress slacks that are sitting on my waist, not sliding down under my belly. My belly is actually shrinking! Woohoo! I am actually encouraged and inspired to keep on going [does the happy dance]. :D

[EYE FOR DETAIL]

great name for your journal.....GOOD LUCK!!!!

[Minotaur]

Thanks. :)

[Mainframe]

I like how deticated you are to your workout. Good luck!

[Minotaur]

Thanks. I really want to succeed this time. I want to get rid of this fat, and get my blood lipids under control.

[ronz0r]

Good luck! I'm really busy now...but I'll be posting in all the journals more frequently next week.

[Flex Appeal]

Thanks. I really want to succeed this time. I want to get rid of this fat, and get my blood lipids under control.

With your desire, you WILL succeed.

Also, you have an amazing foundation and genetics to build a killer physique with.

[Minotaur]

Thanks guys.

I have a feeling that when I get to my goal, I will have to have all my pants and a good number of my shirts taken in. It doesn't really show in the pics, but I have a pretty good V taper already. It's going to be crazy. :D

[Minotaur]

I had a good back and biceps workout last night. I didn't do cardio because I felt like I was running out of time. I will make up my cardio tonight. That will be the third sesion this week.

Seated Rows, 3 sets of 10 @ 160

Rack pulls, 3 sets of 10 @ 360. Not freeweight, but the shrug machine. Stand on a platform to make the handles about knee height.

Shrugs, 3 sets of 10 @ 360. Same machine, no platform.

Straight arm pulldowns, 3 sets of 10 @ 60. Stand at a cable pulldown, arms straight out and pull down from overhead.

Single arm cable rows, 3 sets of 10 @ 60

Dumbell curls, 3 sets 8 @ 45

Hammer curls, 3 sets @ 55: 6,8,8

Cable crossover curls - high (elbows up at shoulder level, curl in), 3 sets of 8 @ 50
Cable crossover curls - low, 3 sets @ 60 8,8,7

[EYE FOR DETAIL]

Keep up the good work!!!!! DAVE

[EYE FOR DETAIL]

Thanks for the personal comment,but were all here for the same
reasons. The KETO group has knowledge that is useful for all of us.
This no such thing as a stupid question.... ignorance is everywhere,
but if you choose to ask . I feel someone should choose to answer.

[Minotaur]

Thanks Dave. :)

[Minotaur]

That's what I keep coming up with.

I set the treadmill for 30 mins., 7 intervals and the following speeds per interval:

Int. 1: 3.5 mph
Int. 2: 4.0 mph
Int. 3: 3.5 mph
Int. 4: 4.5 mph
Int. 5: 5.5 mph
Int. 6: 3.5 mph
Int. 7: 4.0 mph

Based on the number of laps set and the time, each interval was about 4+ mins. So I ran for about 16+ minutes and the total distance on the treadmill was 2 miles. So, if I ran for half the time, and the distance was 2 miles, I must have run a mile.

I took out the tape measure this morning and found that my waist and hips have indeed decreased. That's why my pants fit better. I've lost 2" in the past 3 months. That's pretty slow, but I am happy it's happening at all.

http://bodyspace.bodybuilding.com/Minotaur/more.php?section=progress#weight

[fates_child03]

nice job so far minotaur! Keep up the good work my friend. With your drive I definitely see you succeeding and I also believe once you get to your ideal weight with your genetics you are going to look swole my friend.

[Minotaur]

Thanks. :) I've been really encouraged the past few days.

The timeframe for reaching my goal of a 38" waist, another 3" gone, is mid-July. That means I have 2 months to lose more than what it took me 3 months to lose. Follow that!? I hope so because I confused myself. :D

I will probably step up my cardio.

[ronz0r]

Good luck! I want to have <35" waist by august, I'm sitting at 39" now. I think we can do it!

Just keep everything in check, cardio will probably do wonders at moving that stubborn fat!

[Rugger7]

I'm subscribing to all the journals, at least all the cool ones, you're in. Good luck Minotarvos.

[Minotaur]

Thanks guys. :)

[Minotaur]

Almost exactly 12 years ago I bought a Raleigh M50 mountain bike. I had a blast on it. I rarely rode off road, rather, I used it on the road, fat knobby tires and all. Great workout. I'd ride to the beach on a Saturday or Sunday afternoon, stop for a while and chill then head back home. I'd get a 16-20 mile round trip.

But alas all good things come to an end. So about 2 years ago I was told by the bike shop that it was too old and expensive to refurb, if the parts could be gotten at all. And I was told I was really getting a little too old to be pushing a mtb on the road. Though I found that a little hard to swallow, and still bristle at that. So I was talked into a more sedate hybrid. It's not a bad bike (Raleigh C30), but it's not what I wanted. And I've only ridden it a few times. I wanted my mtb, and was planning and checking out what I wanted and where I was going to go. And it was NOT back to that bike shop.

So yesterday I happened to go into The Sports Authority for weightlifting gloves. As soon as I walked in the door I skidded to a stop because there it was:

http://www.columbia.com/images/productImages/twinpeak_4976_l.jpg

It just called out to me, and I couldn't take my eyes off it. My partner saw the lust in my eyes and said "Do you want it?" I kept circling it like a Great White checking it out and looking it over, but I started walking away, then back, hemming and hawing. He said again "Do... you... want... it? I said "Yes, of course I want it!" :D So we got a guy to come over and give me the rundown and get his brain picked.

It's a Columbia (yes, the sporting goods company) Twin Peak. I found out that Ironhorse makes these bikes. Better warranty and service than the bike shop ever offered, and no attitude.

It's dual suspension (I would have settled for hardtail), but the rear suspension is adjustable to however hard or soft you want it. Shimano shifters and derailleurs. It was too late to take it out last night, but either tonight or tomorrow night. I feel like I've gotten a little part of me back that's been missing. :)

[RyDawg88]

I bought a mountain bike a month ago and LOVE it. I would be out every day but I'm scared to get too much biking in after workouts. I bought a Trek 3600 hardtail with disk breaks...I'm loving it!! Good luck with your working out and this journal. I just started one tday.

[Minotaur]

Thanks... good luck to you too.

[aznxdgnz]

Almost exactly 12 years ago I bought a Raleigh M50 mountain bike. I had a blast on it. I rarely rode off road, rather, I used it on the road, fat knobby tires and all. Great workout. I'd ride to the beach on a Saturday or Sunday afternoon, stop for a while and chill then head back home. I'd get a 16-20 mile round trip.

But alas all good things come to an end. So about 2 years ago I was told by the bike shop that it was too old and expensive to refurb, if the parts could be gotten at all. And I was told I was really getting a little too old to be pushing a mtb on the road. Though I found that a little hard to swallow, and still bristle at that. So I was talked into a more sedate hybrid. It's not a bad bike (Raleigh C30), but it's not what I wanted. And I've only ridden it a few times. I wanted my mtb, and was planning and checking out what I wanted and where I was going to go. And it was NOT back to that bike shop.

So yesterday I happened to go into The Sports Authority for weightlifting gloves. As soon as I walked in the door I skidded to a stop because there it was:

http://www.columbia.com/images/productImages/twinpeak_4976_l.jpg

It just called out to me, and I couldn't take my eyes off it. My partner saw the lust in my eyes and said "Do you want it?" I kept circling it like a Great White checking it out and looking it over, but I started walking away, then back, hemming and hawing. He said again "Do... you... want... it? I said "Yes, of course I want it!" :D So we got a guy to come over and give me the rundown and get his brain picked.

It's a Columbia (yes, the sporting goods company) Twin Peak. I found out that Ironhorse makes these bikes. Better warranty and service than the bike shop ever offered, and no attitude.

It's dual suspension (I would have settled for hardtail), but the rear suspension is adjustable to however hard or soft you want it. Shimano shifters and derailleurs. It was too late to take it out last night, but either tonight or tomorrow night. I feel like I've gotten a little part of me back that's been missing. :)


I bought a mountain bike a month ago and LOVE it. I would be out every day but I'm scared to get too much biking in after workouts. I bought a Trek 3600 hardtail with disk breaks...I'm loving it!! Good luck with your working out and this journal. I just started one tday.

mountain bike rules! i hate road bicycles. mountain bikes actually gives me a workout.

[ronz0r]

I miss having a bike lol.

[Minotaur]

I had a road bike also. I used it a few times and hung it up, never touching it again. I got more flats with it than I could bear. I put it out by the curb with my old mtb. Someone came and took them. Hey, if they could refurb them, go for it.

I got back about an hour ago from a break-in ride. I only did about 2.5 miles, 25 mins. On the mtb the best I can get is about 10-12 mph. But I worked up a sweat and was breathing hard. :)

[aznxdgnz]

I had a road bike also. I used it a few times and hung it up, never touching it again. I got more flats with it than I could bear. I put it out by the curb with my old mtb. Someone came and took them. Hey, if they could refurb them, go for it.

I got back about an hour ago from a break-in ride. I only did about 2.5 miles, 25 mins. On the mtb the best I can get is about 10-12 mph. But I worked up a sweat and was breathing hard. :)

i remember during the mta strike in new york city, i biked 11 miles to work and back in the middle of winter. fun times.

[Minotaur]

I work too far (30 miles) for that to be practical. A metric century each day. Even on a roadie that would be about 1.5 hours one way. But I applaud people who bike to work or on their errands. ;)

The furthest ride I did on the first mtb was almost 41 miles. I did a lot of walking the bike the last few miles... my legs were screaming. And I was in really good shape then. It was a bike club ride that was supposed to be ~30 miles. But at the last minute they pulled a switcheroo and changed the route to make it longer. My limit on the mtb was about 28-30 miles. I was understandably pissed.

[Minotaur]

Wow, just wow... 6 years later I'm picking this up again where I left off.

Anyway, I finally admitted and accepted (again, for the 700th time) that I am carb and gluten intolerant, and insulin resistant. If I eat carbs, I can't stop. If I eat gluten, I blow up, get BGS (Bubbling Gut Syndrome) and mud butt (tmi? :o). To that end, I am off most carbs and definitely wheat and other grains, whenever I can avoid it. Meaning, they sneak that stuff into foods.

I think I'm going more primal than strict keto, because I do like my full fat yogurt (F-AGE Total), cottage cheese and whole milk. The milk is sparingly, though. I set my macros to 60/30/10 and calories at 1900. But going by this site http://www.skinbodyfitness.com/bmr_bmi_bfp.htm I can get away with 200 more calories/day to lose the 1 lb/week. This is what it came up with based on my parameters:

Height: 65"
Neck: 16.5"
Waist: 39"
Weight: 192
Sex: male
Age: 55
Activity: Moderately active (moderate exercise/sports 3-5 days/week). I'm going to go to a 3-4 day full body workout ala Chad Waterbury... 1 push, 1 pull, 1 legs per session; vary exercises and sets/reps during the week. Sounds good. Get into the gym, cook the muscles, get out of the gym.

Your BMR is: 1703.8
Your BMI is: 32
Minimum Calorie requirement is: 2641
Your Body Fat is 26%.
Your weight state is Obese. (bullcrap that's the BMI, I'm just overweight)
You should reduce your weight by 18.7 pound(s).

I'm not sure if I should bump my calories up from 1900 to 2100, but quite honestly, at a strict 1900 calories there are times I'm particularly hungry. Like yesterday, after a hard workout on Sunday. And then there are times I'm not hungry and barely get to 1900 cals. I think I may make it a range from 1900 - 2100 calories, but keep the percentages the same. Not every day is the same.

I'd welcome any suggestions, tips, advice, criticisms, brickbats, stones... :p as I go along.

[Minotaur]

I've hit an energy slump today. The past week I averaged 60/30/10 @ 1908 calories. The percentages are a bit off because I was tweaking them around. I can't quite decide whether to stay @ 1900 or 2100 cals. My maint. Is 2600 cals., so to lose 1 lb/week I should be around 2100. Thoughts?

Of coursed yesterday I did a hard chest, shoulders & tris workout; kettlebell swings; vacuumed the whole house and mopped floors; today was back & biceps.

Btw, I forgot to say that this was the first week of almost-keto.

[aaaaaaaaaachooo]

I've hit an energy slump today. The past week I averaged 60/30/10 @ 1908 calories. The percentages are a bit off because I was tweaking them around. I can't quite decide whether to stay @ 1900 or 2100 cals. My maint. Is 2600 cals., so to lose 1 lb/week I should be around 2100. Thoughts?

Of coursed yesterday I did a hard chest, shoulders & tris workout; kettlebell swings; vacuumed the whole house and mopped floors; today was back & biceps.

Btw, I forgot to say that this was the first week of almost-keto.

At your size, 2100 is fine IMO.
The goal is to eat as many calories as possible, while still burning fat. :)

[kshafiaq]

2100 calories a day for someone @ 6,5 almost 200lbs seems pretty low no?

[Minotaur]

At your size, 2100 is fine IMO.
The goal is to eat as many calories as possible, while still burning fat. :)

Great, thanks.


2100 calories a day for someone @ 6,5 almost 200lbs seems pretty low no?

That's for 1 lb/week fat loss. My maint. cals. are ~2600 @ this weight. Once I get to my goal weight I'll recalc. my maint.

[Minotaur]

I'm getting even more frain-boggy & stoopid than i usually is & tired too. I hardly know my own name. :eek: But I'm horny as hell. :D tmi? :o

[aaaaaaaaaachooo]

Make it through the fog?
Weakness/fogginess is normal during the induction phase.