Keto Log for motivation.

[krismc]

I don't really know where to start but I wanted to join the fun of logging with you all. I started a keto diet in February, started off slow but I have been faithful and it is slowly showing.

female
Height: 5'7
Starting weight: 143.5
BF: 22%

as of last week

weight:138
BF: getting checked next week

My bf and weight has creeped up over last couple years due to bad dieting, hormone and adrenal fatigue problems.

Workout schedule:
Monday
6am run @40-45 min
Lift: Chest and arms
heavy weights low reps

Tues:
leg workout

Wed:
6am run @40-45 min

Thurs:
Back and shoulders

Friday:
6am run @40-45 min
depletion workout

Carb-ups are the hardest part of diet for me, so I keep them short (and usually sweet). I tend to cheat not carbup. So I am working on this part the most.

[krismc]

I had a good week last week. Lost 2 lbs. I had only lost 4 lbs. the whole time on keto so this was quite a shock to lose that much in a week. (hope it will keep going) This week i get bf checked so this will be the real truth.

weight 136
bf ?

I even missed friday's lift day b/c of kids field trip. I did a short carb-up but i guess not long enough b/c lifts were hard Today.

Anyways, to sum it up I am pleased with results this week, was getting discouraged on not seeing things change for a while.

[Rugger7]

good job, glad to hear you are liking it and it's working! what method bodyfat testing are you getting done? caliper?

[krismc]

good job, glad to hear you are liking it and it's working! what method bodyfat testing are you getting done? caliper?
I am getting it done at my Hormone DR. I am not sure what kind yet.

[krismc]

So I got my BF done and it didn't change. I don't think that it is accurate. I mean I have to have lost something my pants all are fitting again and I still weigh more than I normally do. Well I think I will have to try a fat test that is more accurate.

[ironstrife]

wat is your diet like?

[krismc]

wat is your diet like?

a basic day is:

meal 1: egg or cheese (something fast) almonds or bacon

pwo meal shake

meal 3: salad or spinach with tuna or chk and dressing (full fat)

meal 4: slim jim or cheese stick

meal 5: stk salad with dressing or spinach with cheese and a seasame oil

meal 6: keto dessert (cream cheese with splenda or ricotta cheese )

[krismc]

oh my calories run about 1400-1500. I have been losing weight(about 1/2 lb. a week) and I know I have lost bf. so I am sure the reading was wrong.

[ironstrife]

you should get omega-3s from fish or flax oil...

[lorabeann]

Wooohoooo a girl log! I have been debating if I should start one or not...

About the flax oil- I found it to be a great way to start my day. I'll add some to my morning shake before I work out. Love the stuff :) I swear it makes a difference in losing body fat....

[krismc]

I will do some flax oil. Thanks for advice.

[krismc]

This weekend didn't go so good for the carb-up. We went up to cabin for mothers day and so the carb-up was a cheat. (not good) It started Sat. night and ended Sunday night. May be a sad day on weigh in day. Oh well yesterday was a good keto day, lifts were pretty good just a little weak (I am fighting a cold). Did cardio this morning and it was pretty good. Need to up the ante the next few weeks since swimsuit season is here. Maybe a little more cardio. Well I am off for a leg workout. My toughest wo but the area I need to work the most.

[HoosierHardGain]

This weekend didn't go so good for the carb-up. We went up to cabin for mothers day and so the carb-up was a cheat. (not good) It started Sat. night and ended Sunday night. May be a sad day on weigh in day. Oh well yesterday was a good keto day, lifts were pretty good just a little weak (I am fighting a cold). Did cardio this morning and it was pretty good. Need to up the ante the next few weeks since swimsuit season is here. Maybe a little more cardio. Well I am off for a leg workout. My toughest wo but the area I need to work the most.

Well, that makes it about a 24 hour carb up. Probably isn't as bad as you think it is.

[Mikey33]

Keep up the work! just remeber why you started...

[QuarterbackX]

I am getting it done at my Hormone DR. I am not sure what kind yet.

Do you notice the Dr. using any method to measure your like a tape measure, hook you up to a machine, or skin fold sights with a caliber ( and how many sites does he take the reading from). If you don't notice him taking any type of measurement, which seem to be the most common way Drs tend to determine body fat, then he is using that chart based on height and weight. This is considered the lease accrete method and can very easily give incorrect readings because the more muscle mass a person has, the more it throws off the readings.

By the way what are Keto? I hear about them now and then, read a few definitions but had not really been able to find anything useful about them to were I could utilize them and check their effectiveness.

[QuarterbackX]

So I got my BF done and it didn't change. I don't think that it is accurate. I mean I have to have lost something my pants all are fitting again and I still weigh more than I normally do. Well I think I will have to try a fat test that is more accurate.


Please don't fall into the common miss conception that body fat and weight are interchangeable. When exercising a person will tend to increase muscle mass, and this should be something desirable. With increase muscle mass, the body is able to burn fat much more effectively. However, muscle (much of the weight is made of water, and fat floats on water because if its weight and density is much greater) does weigh more than fat. This is why many people can weigh more but lose body fat, and have their cloths fit better and look better in the mirror. This also explains why most people on diets will lose weight but will also gain it back quickly. The method of starving them self and not drinking, they lose weight in water and loss of muscle, but because of that, they can also gain more body fat due to less muscle to metabolize the fat, and the fasting like diet it telling the body to slow its metabolism and hold on and even make more body fat than before.

[krismc]

Thanks everyone for your support. (it really does help)

Thanks quarterback, I hear what you are saying, it is just a hard thing to get the numbers out of your head when you have lived by the scale. I am working on it. I do have some good genetics as far as gaing muscle however the genetics are not so good on keeping the fat layer off the muscle. I have been fighting this my whole life. Keto seems to be a good match for those with this genetic problem.

[krismc]

Today is pretty tough so far, went for morning jog (a little hard to breathe due to cold) then went a couple hours later for depletion workout and felt pretty good thru it but got hit hard after. No energy and real tired, I think I am up for a good carbup. I think I will weigh in the morning to see if I have lost any weight or not.

[krismc]

Today I weighed in and lost another 2 lbs. I am so excited. At first I didn't lose anything for weeks but could tell my body was changing so I kept with it. Now I am actually seeing the numbers on the scale moving. This is not the whole factor (I know) but it is so exciting to see my hard work is finally paying off.

weight: 134
bf: ?

[krismc]

Today was leg day, since monday was a holiday. Lifts were really good today. Don't know what was different except maybe since I didn't do cardio this morning and had more energy than normal. Haven't weighed since last week but I am looking more and more cut. (I like this alot) Yeah!!!!!!!!! Legs seem to be the hardest for me to get rid of the fat, but they are looking better all the time.

[Vulleyvey]

Wonderful website you've generally there, great!


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