Fab_Body KETO Log --- WHAT DO YOU THINK?? [Archive]

fab_body

06-11-2007, 06:34 PM

This is my first day on Keto....I feel that maybe I'm eating too much fat...I felt like trowing up at some point! I was a little bit weak at some point and after my afternoon workout (couldn't go this morning) I felt so tired....I hope there nothing wrong?? Maybe my body is craving for the sugar!! I'm like in a detox period. I'm not eating any carbs untill I reach ketosis - hoping by Thursday.

Here's the breakdown of my meals for the day....actually I didn't get my last meal...I feel so full!! Is this normal?? I know that fat is more filling but I still need to get enough calories no??

Workout: 40min - Back and chest @ 6h15pm

9am - 3 eggs, canola oil, cheeze
12pm - tuna, mayo, cheeze
3pm - chicken breast, 1 slice bacon, mayo, mustard
6pm - tuna, mayo, cheeze
= 81.1gr Prot, 84.3gr Fat, 0gr Carbs
= 30% Prot, 70% Fat, 0% Carbs = 1083.1 cal
9:30pm - sole, canola oil, mayo, mustard
= 101.9gr Prot, 105.8gr Fat, 0gr Carbs = 1359 cal

Can I cut some fat? Is my percentage ok?

I'll add a more detail breakdown of my meals later.....

fab_body

06-11-2007, 07:07 PM

I didn't start this right...here are my stats

Female, 28 yrs, 5'3''
Weight: 174lb (79.1kg)
Body Fat: 37%
Lean Mass: 109.6lb (49.8kg)

Goals: 1. under 140lb 2. less 18% body fat

Keto plan:
1gr of Prot / lb lean mass (109.6)
1gr of Fat / lb lean mass (109.6)
0 carb untill I reach ketosis (20gr after)
First carb up on day 13 (Sat. June 23)
5gr of Carb / kg lean mass-on carb up day (49.8)

MACRO DETAILS....

Before ketosis
109gr Prot = 436 cal = 31%
109gr Fat = 981 cal = 69%
0gr of Carb
Total daily cal = 1417 (13 cal / lean mass)

After ketosis
109gr Prot = 436 cal = 30%
100gr Fat = 900 cal = 64% (low it down a bit to maintain cal intake when adding carbs)
20gr Carb = 80 cal = 6%
Total daily cal = 1416 (13 cal / lean mass)

Carb Up
100gr Prot = 400 cal = 25% (can I lower this a bit to maintain my cal intake around 1400?)
27gr Fat = 243 cal = 15%
245gr Carb = 980 cal = 60%
Total daily cal = 1623 (15 cal / lean mass)

Is it ok?
Is my cal intake ok....how low can I go?

VegasTiger

06-12-2007, 08:43 AM

Check out... http://forum.bodybuilding.com/attachment.php?attachmentid=301405&d=1146991290 I think a Keto Calorie calculator there.

I think your cals look a bit low (this seriously depends on your activity level)...but start with what you have for the moment. If anything I would raise them by just a bit to accomidate for any activity you have throughout the day. (I like to do some whipped kraft philadelphia cream cheese to add a few cals if I am low for the day in cal count...but Im an addict to this stuff) Its high fat, 0 carbs, and tastes great!

I am really looking forward to your progress...I have subscribed to your log...and will be supporting you the whole way. :D

Good luck...and ROCK N ROLL!

fab_body

06-13-2007, 07:50 PM

End of day 3 and guess what....I'm on ketosis!! :). Yesterday morning I had trace of ketones and this morning I was at 'small' - yes baby!! That's good I thought is was going to take me longer... That means I can add my 20gr of carbs!! I prepared my meals 'till tomorrow so I'll start adding my carbs on Friday.

So here's the breakdown of my meals for the last 3 days.

MONDAY June 11
Meal 1 - 19.P 23.F 0.C for 280 cal
Meal 2 - 20.P 21.F 0.C for 266 cal
Meal 3 - 20.P 22.F 0.C for 290 cal
Meal 4 - 20.P 21.F 0.C for 266 cal
Meal 5 - I couldn't eat...just didn't feel like it??!!
>>>>Total: 79.P 86.F 0.C for 1087 cal
>>>> %: 29%.P 71%.F 0%.C

TUESDAY June 12
Meal 1 - 19.P 23.F 0.C for 280 cal
Meal 2 - 20.P 21.F 0.C for 266 cal
Meal 3 - 20.P 22.F 0.C for 290 cal
Meal 4 - 20.P 21.F 0.C for 266 cal
Meal 5 - 21.P 22.F 0.C for 285 cal
>>>>Total: 99.P 107.F 0.C for 1363 cal
>>>> %: 29%.P 71%.F 0%.C

WEDNESDAY June 13
Meal 1 - 19.P 23.F 0.C for 280 cal
Meal 2 - 20.P 21.F 0.C for 266 cal
Meal 3 - 23.P 21.F 0.C for 290 cal
Meal 4 - 20.P 21.F 0.C for 266 cal
Meal 5 - 20.P 21.F 0.C for 266 cal
>>>>Total: 101.P 105.F 0.C for 1349 cal
>>>> %: 30%.P 70%.F 0%.C

My goals
Before ketosis was...110.P 110.F 0.C for 1430 cal (I'm a bit short)
After ketosis is.........110.P 105.F 20.C for 1465 cal

P.S. Thanks for the encouragement Vegas!! I work at a desk all day, and hit the gym for 60min in the morning 5-6 times/week. I've checked the cdk calculator but it doesn't take in consideration my fat mass and therefore my lean mass to calculate my requirements...so I don't think I want to follow it...anyway for 1.5 activity level it gives me 1858 cal per day!! That's way too much for me I think!!

Atavis

06-13-2007, 09:04 PM

Nice work! :)

Is the water dropping off fast?
Are you going to do the full 12 day induction period?

fab_body

06-14-2007, 03:58 AM

Yes I plan on doing the full 12 days!! So my carb up day is set for Sat June 23!!

I weight at 170.2 this morning - 4lb lost? - I guess most of it is water!! Considering that I'm carrying 64lb of fat; my body have a lot to burn!! In terms of weekly weight loss, how much is TOO much for my situation? (37% BF) When should I start adding more calories or lower my gym sessions?

What kind of fiber do you add to your diet. I have some psyllium husks but I can't get myself to drink it that sh*t!!! What do you use?

fab_body

06-14-2007, 04:17 AM

I didn't give the details of my workouts??!!

MONDAY - afternoon
Pull-ups (machine guys - I can't pull my full body wieght...yet!)
Dips (same)
Pulldown
BB press
Seated row
Incline press
Crunchs

I use a heart monitor when I exercise...my stats for that day
42min - 120 average heart rate - 251 calories

TUESDAY - morning
Leg ext
Leg curls
Adductor
Abductor
10min on the stepmill at level 1 (really slow)
>>>52m - 120HR avr - 286 cal
(I will go to squats and lunges after a week or two...starting slow)

WEDNESDAY - morning
DB curl
Kickbacks
BB curl
Pushdowns
Military press (machine)
DB Front raise
10min walk at 6? and 3.5mph speed
>>>56min - 112HR avg - 257 cal

fab_body

06-14-2007, 07:59 PM

So today I added carb to my diet. It wasn't too difficult, I already had my meals prepared so I simply add celeri and cole slaw here and there....

I finally figure out how my training is going to be....
Mon & Wed: Back, Chest, Shoul
Tue & Thu: Legs
Fri: Bis, Tris
Sat: Cardio
This way I give more time to the biggest muscles...the ones that really make a difference. Since I work bis and tris on the back and chest workout anyway I don't think I need to spend 2 days a week on them....for now anyway!

We had this stupid lunch at work today...a buffet like lunch with all sorts of bad carbs and sugary food that I couldn't even look at....I love my sweets and my bread!! I was really pround of myself for not giving in to one tiny bite. I guess I'll really focused on my weight loss this time...it used to be so easy for me to screw up my diet to enjoy a piece of cake or some chocolat....!! Hopefully that time is GONE for good.

That's the thing though, after losing the weight I can't just go back to my regular carb intake?? I don't want to follow a keto diet all the time??!! What kind of diet follow a keto diet?

THURSDAY June 14
Meal 1 - 19.P 23.F 3.C for 292 cal
Meal 2 - 20.P 20.F 3.C for 278 cal
Meal 3 - 23.P 21.F 3.C for 290 cal
Meal 4 - 20.P 20.F 3.C for 278 cal
Meal 5 - 20.P 20.F 3.C for 278 cal
>>>>Total: 104.P - 105.F - 13.C for 1413 cal
>>>> %: 29%.P 67%.F 4%.C

At the gym
T-Bar
Bench Press
LatPulldown
Incline press
Abs
>>>45min - 116HR - 237 cal

fab_body

06-17-2007, 09:43 PM

FRIDAY June 15
Meal 1 - 21.P 21.F 2.C for 280 cal
Meal 2 - 20.P 21.F 3.C for 276 cal
Meal 3 - 24.P 20.F 3.C for 290 cal
Meal 4 - 20.P 21.F 3.C for 276 cal
Meal 5 - 21.P 20.F 3.C for 276 cal
>>>>Total: 106.P - 103.F - 14.C for 1399 cal
>>>> %: 30%.P 66%.F 4%.C

SATURDAY June 16
Meal 1 - 20.P 22.F 3.C for 292 cal
Meal 2 - 21.P 20.F 4.C for 276 cal
Meal 3 - 18.P 17.F 3.C for 240 cal
Meal 4 - 18.P 17.F 3.C for 240 cal
Meal 5 - I really wasn't hungry and it was past 11pm
>>>>Total: 77.P - 77.F - 13.C for 1048 cal (I know it's way to low...)
>>>> %: 29%.P 66%.F 5%.C

SUNDAY June 17
Meal 1 - 22.P 22.F 3.C for 303 cal
Meal 2 - 18.P 17.F 3.C for 240 cal
Meal 3 - 18.P 17.F 3.C for 240 cal
Meal 4 - 21.P 20.F 3.C for 277 cal
Meal 5 - wake up late so my first so ate my first meal late and....
>>>>Total: 80.P - 77.F - 12.C for 1060 cal
>>>> %: 30%.P 66%.F 4%.C

WORKOUT
Friday and Saturday...OFF
Sunday....30min cardio Stepmill and abs - 145hr - 362 cal

Can I eat every 4hour unstead?? 5 meals is sometimes difficult to fit in and after 10pm do I still need to eat that last meal anyway???

WEIGHT: 168.4 !!! Now let's get out of the 60's :)

fab_body

06-22-2007, 09:48 AM

Tomorrow is my first carb up day. I'm existed and also worried, what if I gain wieght?? Sure I will not eat like a pig but I just don't know how my body will react to that much carbs again.... I've been good all week, I know I didn't post my intake and workout details but I have it all in my little book...I'll post some info soon. Now I'm planing my meals for tomorrow. I will start my carb up after my morning workout tomorrow. In terms of intake I plan to eat...

110gr of Protein (1gr/ lb LBM)
40gr of Fat or less (-1gr/ kg LBM)
245gr of Carbs (4.9gr/ kg LBM)
For a total of 1780 cal (16.2 cal / lb LBM)

Druluv75

06-22-2007, 10:21 AM

Seems like you had a good induction time. You should be full adapted to burn fat as your main fuel. On carb ups your body weight can go up by 5 - 8lbs. Don't worry about the weight gain, its just water. By Wednesday you will lose all of that water gained. As you go longer in the diet, your desiree for carbs will be lowered.

Being fat adapted means that your energy is coming from fats you eat. So if you want to lose more fat you have to slowly decrease your fat, and increase your protein. When you decrease your fat, your body will look for body fat to make up the energy difference; So you don't have keep to the 65% fats 30% Protein 5% Carb ratio. You should get your BF tested, because this way of eating is very anabolic. You can actually be putting on muscle and melting fat at the same time!

For good information on Phase Shift Diets. Do a google search for Dr. Mario DiPasquale. He's the expert on this type of diet. Its worth every penny!

Don't spend too much energy on cardio, it can be very draining. Up your lifting intensity by lessen you rest time between sets. You 'll burn more calories and speed up your metabolism much faster this way. Plus you'll burn more calories by repairing the muscle.

If you eat red meat, I would add some to your diet. Its pack with vitamin, iron, and zinc; a body builders favorite meal.

You also add some wild salmon to the mix! for the good EFAs

Good Luck!!!

fab_body

06-22-2007, 01:28 PM

Thank you Druluv. I'm going to look at Dr Di Pasquale's work (you're not the first one to mention his name...). I started to add cardio (10min stepmill) before my workout since Wednesday, but that's all I do.

Druluv75

06-26-2007, 07:10 AM

Hows it going so far?

Krissypoo

06-26-2007, 07:52 AM

Good luck with it, Fab. Your goals and mine are about the same. I'll definitely be following along. :)

fab_body

06-27-2007, 05:03 AM

I didn't keep up my daily log...but I'm still on it!!

I had my first carb up day and was so happy that I could eat carbs that I didn't know what to eat!! I didn't eat the 245g recommended...oh well.

So, I'm at 166.3 this morning, it's good 'cause after the carb up I went up to 168.1....

My only problem now is that I'm not on ketosis this morning...last time I was at 'small' after 2 days now I'm at 'trace'. I think I know why....I ate a melba toast yesterday morning after the gym...I was so tired, I couldn't workout as much. I wonder if my calorie intake is too low?? But I don't feel hungry!!?! I have to take a look at that, I'm eating about 1200cal per day, sometimes a bit less....

At 167lb with 108lb lean body mass and 35% body fat...is 1200cal enough? I work at a desk all day and workout for 45-50min 5x/week but only burn about 250-300cal each workout (mostly lifting, very light cardio).

My thing was if I'm setting my intake like 12cal/lb lean body mass I'm at 1296cal...so I should be ok?? Only 96cal difference!!

Why am I so tired after workout out now??

Krissypoo

06-27-2007, 05:30 AM

You're not eating nearly enough. For your height, weight, and goals, I'd suggest bumping your calories up to about 1700. Do it slowly...about 100 or so every week.

gountilfailure0

06-27-2007, 05:34 AM

u need to do more cardio 10 minute walks will not do much

Krissypoo

06-27-2007, 05:40 AM

u need to do more cardio 10 minute walks will not do much

If she's lifting heavy, there's no need. If she does a lot of cardio now, there won't be much room to make changes.

Diet changes first. When you stall, add some cardio.

gountilfailure0

06-27-2007, 05:47 AM

no need?????haha building muscle speeds up metabolism but cardio benefits ur heart increases ur blood and oxygen flow to ur muscles and speeds ur metabolism and gives u endurance way too many benefits

Krissypoo

06-27-2007, 06:31 AM

cardio benefits ur heart increases ur blood and oxygen flow to ur muscles and speeds ur metabolism and gives u endurance way too many benefits

So does lifting, save for that endurance business. And if she's not an endurance athlete, why would she care about it?

Rather than change a lot of variables all at once, change one. Let it do it's work. She's not eating nearly enough. She's lifting 5 days per week with one dedicated cardio day. If anything, I'd suggest she warm up for 10 minutes before training, lifting, and then walk on an incline for 15 minutes or so postworkout.

But a half hour of cardio per day at her current body composition is not going to be hugely beneficial.

fab_body

06-27-2007, 06:23 PM

Raising my cal intake to 1700 seems too much for me!! I'm at 167 sure but I don't want to maintain this weight, remember I'm at 35% body fat I'm carring close to 60lb of fat!! so I can't eat as if I was 167-lean-muscle-lady!

My thought was lets get my cal intake according to my goal weight...maybe I'm need to try different intakes to see what works best....The last 2 weeks I was feeling GOOD. Energized after my workouts and doing well all day...and suddenly it all change and I can't even reach ketosis after 3 days?!?!!

Maybe I only need to eat something before my workout....'cause my last meal is usually aroung 9pm and I only eat again around 10am the next morning....maybe that's where my body can't take it.

I didn't want add too much cardio, I was advice to keep it for later....I don't know what to do anymore....to many options...and I can't try them all at once! :(

Options.
1. Eat little meal before workout
2. Add more cardio...what 30min every other day
3. Raise my intake to 1500 maybe

Any suggestion?!?! Please.

Krissypoo

06-27-2007, 07:01 PM

Raising my cal intake to 1700 seems too much for me!!
Read this article: Determining the Maximum Dietary Defecit for Fat Loss (http://www.mindandmuscle.net/articles/lyle_mcdonald/maximum_fatloss?page=0%2C3)

If it gets too technical, I'll show you what it tells you here:

31 kcals for every lb of bodyfat

You: ~60 lbs of fat

60 * 31 = 1860 kcalories per day

My thought was lets get my cal intake according to my goal weight...
That logic doesn't really work. Say I want to be 95 lbs. Do I eat like a 95 lb person? Not quite. Lots of things start to happen when you eat too little, none of them are good.

I can't even reach ketosis after 3 days?!?!!
Hmmmm...interesting. And you could before? What have you been eating differently(sugar free gum, soda) that could be doing this?

Maybe I only need to eat something before my workout....
Most definitely! That might be why you're crashing. You have to fuel those workouts.

1. Eat little meal before workout
Yes...definitely.

2. Add more cardio...what 30min every other day
Meh. I say postworkout incline walking for 15-20 minutes after each workout. Why increase it now? You won't have room to increase later(unless you want to do hour long sessions everyday on the treadmill)

3. Raise my intake to 1500 maybe
Yes! Raise it to 1500 for about 2 weeks, see how it goes. Increase again to 1650 or so and see how it goes.

You're starving your body and it's holding on to whatever it can. Feed it. The fat will go.

DPP450

07-01-2007, 10:30 AM

Definitely increase your calories. I think we are about the same weight and body fat %. Under 1400 calories my weight doesn't budge (especially on keto for some reason). 1600 calories is when the scale starts moving for me, but it's a fine line (at least for me) because somewhere around 1700-1900 my results slow down.

It is confusing. Everybodys body is different, so you have to find what works for you. Change one thing at a time and see how your body responds.

As far as ketones go, lots of factors change how many you see. After a work out, when I drink a lot of water, when I haven't eaten in a while, when I've had anything sweet (even artificial sweetners) I show negative ketones.
As soon as I eat something high fat (like fried salmon cakes...no carbs) I show moderate ketones an hour or two later. You are probably still burning fat even when not in ketosis.

TIP: If my urine is clear, I expect to so few if any ketones (I think they're diluted out).
If my urine is golden yellow I expect to see at least a trace of ketones.
This might not be the same for others.

Something weird is that my weight sometimes does'nt drop until the morning after my carb up, and I can only carb up for 1 day (I gain way too much the second day and it takes the whole week to get it back off, by then I 'm ready to carb up again.

You're doing great!!!Keep up the good work. Don't get frustrated:)

fab_body

07-01-2007, 10:41 AM

Read this article: Determining the Maximum Dietary Defecit for Fat Loss (http://www.mindandmuscle.net/articles/lyle_mcdonald/maximum_fatloss?page=0%2C3)

If it gets too technical, I'll show you what it tells you here:

31 kcals for every lb of bodyfat

You: ~60 lbs of fat

60 * 31 = 1860 kcalories per day

That logic doesn't really work. Say I want to be 95 lbs. Do I eat like a 95 lb person? Not quite. Lots of things start to happen when you eat too little, none of them are good.

Why use the lb of fat to dertermine my cal intake....I may have 60lb of fat but I need to keep some anyway so I souldn't use the total lb fat? So let's say I go with 1860 cal, this amount is to lose or maintain my weight??

I was using a healthy weight and not just any number....my goal is not to be 95lb but more like 135-140 to start with.

Normally your cal intake is according to your resting metabolic rate + your daily activities + exercise....from that you add or remove cal to gain or lose weight. Dertermine my resting metabolic rate with accuracy is difficult so don't really like this way.

That's why I used the keto diet way as a starting point which is 1g prot for every lb of lean mass and same for fat intake. That's how I got to 110g of prot and 110 g of fat (give and take), plus 30g of carbs total cal should be 1550cal but remove 20% for loss which gives me 1240cal daily.

Now that I know that this intake does not fit me I will keep my intake at 1550. I need to figure out the best ratio for me (fat/prot/carb). I guess I have no choice but to experiment. For some reason I feel that I need more carbs and a little less prot....I don't think my body likes prot that much...or maybe just needs to get used to eat...protein is really too heavy...

Anyway, it makes more sens to me to plan my intake according to my lean mass rather then my fat mass.

Last Thursday and Friday I did raised my cal intake and felt much better...so I know that my 1240 cal is too low.

Anybody have Rob Faigin's book Hormonal fitness?? I've read that it's better then Di Pasquale's book???

fab_body

07-01-2007, 10:48 AM

DPP450

07-01-2007, 05:04 PM

I'm doing the 65%fat/30%protein/5%carb deal right now (started yesterday, and did it back in january ). I don't really count during carb up. It's much easier to just eat lowfat/high carb/ moderate protein.

Krissypoo

07-02-2007, 04:23 AM

So let's say I go with 1860 cal, this amount is to lose or maintain my weight??
Lose fat. I don't suggest you start with 1860, work up to it. Bump your calories up by 100 every week and see what the scale does. Going to 1860 right off the bat will leave your body wondering what the heck is going on and eating up all that extra calories since you're starving yourself now.

I was using a healthy weight and not just any number....
I understand that, but I was just making the point that eating for the size you want to be is quite silly since there are a number of factors that play into caloric intake even at that size.

Dertermine my resting metabolic rate with accuracy is difficult so don't really like this way.
Nothing like this is ever accurate, unfortunately. It changes so much so quickly. Today, your resting metabolic rate may be one thing. Next week it may be totally different. Guestimating is expected. You have to experiment and find what works.

For some reason I feel that I need more carbs and a little less prot....I don't think my body likes prot that much...or maybe just needs to get used to eat...protein is really too heavy...
Protein has a higher satiety value than the other macronutrients, so it feeling "heavy" is understandable. Try not to drop the amount you intake below LBM. You need that to at least maintain the muscle that you have. Eat less protein g/lb LBM and it's likely that you'll start losing muscle.

Last Thursday and Friday I did raised my cal intake and felt much better...so I know that my 1240 cal is too low.
YAY!

fab_body

07-13-2007, 02:19 PM

Was off for 9 days, back on it since Monday. I've been eating the same thing for the last 5 days....it's still good but my taste buds are hungry for something different....I'll try coming up with new recipes for next week...

I'm now eating about 1700cal. I'll see how it goes. I'm at the gym (and will be...) Mon-Tue-Wed-Fri and Sat; weights 4x and cardio 1x - may switch it to 3x weights and cardio 2x...then again we'll see how my progress will be....One day at the time.

ONE DAY AT THE TIME.