Did someone say "Victoria's Secret Model Wannabe"....

[rubes00]

Okay here goes. I've decided to start this log to keep motivation from myself high as well as receive some from others. BTW I have always dreamed of having the body of one of those girls in the Victoria's Secret mag :) LOL

MY STATS:
Female
139 lbs.
BF% 25 (guesstimate from last time I got it done at the gym 2 mos. ago)
5'6.5"
Goal: lose BF

I am currently doing the keto diet for the first time. Today will be my 8th day straight. I did have about 11 days of keto before this and then had a little cheat weekend.... a little screw up on my part!!!! This time I'm going the full two weeks before my carb-up.

MY WORKOUT (usually around 7:45 a.m. after cup of coffee with 2tbs no sugar added creamer, splenda, and 2tsp coconut oil) *Not sure how this is affecting my ketosis yet**

Monday: Chest
Tuesday: Arms (bi's/tri's)
Wednesday: Legs
Thursday: off
Friday: Shoulders
Saturday: Back and Depletion workout
** I am considering combining my back with shoulders on Friday, then just doing a depletion on Saturday. Give me your feedback on this please :)

I also randomly do cardio 15-20 mins. depending on how I feel that day.... never on leg day though!!!!

Today's workout included:
V-Bar Tricep Pushdown: 3 sets of 12,10,8 reps.. pyramiding weights
Rope Overhead Tricep Extension: ""
Reverse Tricep Pulldown: ""
Straight bar Bicep Curl: ""
DB Hammer curls: ''"
Preachers: ""
*No cardio today. I wasn't feeling all that well during my workout. Not much energy this morning. I think I'm ready for a carb up!

I try to log my diet on Spark People as accurately as possible. There are some things that will not be on there, such as PWO creamer and PWO dextrose. Here's today's including what I have planned for this evening.
CALORIES CARBS FAT PROTEIN

Coconut Oil, 2 1tsp 78 0 9 0
EAS Protein Shake, 17 gram(s) 73 1 1 13
*Flax Seed Meal (ground flax), 4 tbsp 120 8 9 6
Egg, fresh, 2.5 large 186 2 13 16
Bacon, 2 medium slices, cooked (raw product packed 20/lb) 73 0 6 4
Olive Oil, 0.25 tbsp 30 0 3 0

Hard Salami, 20 grams 84 1 7 5
Monterey Cheese, 20 grams 75 0 6 5
Broccoli, fresh, 1 cup, chopped 25 5 0 3
Black Olives, 6 jumbo 40 3 3 0
Shrimp, cooked, 3 oz 84 0 1 18
Hidden Valley Original Ranch Dressing, 1 serving 140 1 14 1
Avocados, California (Haas), 30 grams 50 3 5 1

Atlantic Salmon (fish), 3 oz 155 0 7 22
Broccoli, fresh, 1 cup, chopped 25 5 0 3
Best Foods Regular Mayonnaise, 1 tbsp 90 0 10 0

Tuna, Canned in Water, 0.5 can 96 0 1 21
Best Foods Regular Mayonnaise, 1.5 tbsp 135 0 15 0
Monterey Cheese, 20 grams 75 0 6 5

TODAY
Calories: 1,632
Fat: 117
Protein: 121
Carbs 10
Fiber, total dietary: 17


*** Please give me your feedback and ideas/advice. They're greatly appreciated :) Or if you would like to know anything else...

[Black_Spit]

Good luck to you!

[rubes00]

hey thanks. so i have to modify my night's diet slightly.... i went to this online convention thingy and they served dinner there. luckily it was a sandwhich so i just ate the mayo,must,turk,tomato,and romain leaf!!! oh and some ice tea! i did have one **very small** bite of my husband's chocolate chip cookie :( i couldn't resist......

so instead of the salmon and broccoli i had that.
my new totals for today are
cals:1706
fat:123
protein:127
carbs:9
fiber:14

[rubes00]

Okay this morning I was even more drained than yesterday at the gym :( I'm definately due for a carb up I believe.

Today was legs and included:
Leg Press: 3 sets of 12,10,8 pyramiding
Squats: 3 sets pyramid
Hamstring Curl: 3 sets of 12
Leg Extension: 3 sets of 12
Abductor and Adductor machine: 3 sets of 12 on each

I was about to fall over and die after this!!!!! Then I had to go to work at 10:30 till 4:30 and run around on my poor little legs :(

Today's food includes

CALORIES CARBS FAT PROTEIN

Coconut Oil, 2 1tsp 78 0 9 0
EAS Protein Shake, 17 gram(s) 73 1 1 13
*Flax Seed Meal (ground flax), 4 tbsp 120 8 9 6
Bacon, 2 medium slices, cooked (raw product packed 20/lb) 73 0 6 4
Egg, fresh, 2.5 large 186 2 13 16
Hard Salami, 20 grams 84 1 7 5
Monterey Cheese, 1 oz 106 0 9 7
Peanut Butter, chunk style, 1 tbsp 94 3 8 4
Shrimp, cooked, 3 oz 84 0 1 18
Hidden Valley Original Ranch Dressing, 1 serving 140 1 14 1
Broccoli, fresh, 1 cup, chopped 25 5 0 3
Black Olives, 6 jumbo 40 3 3 0
Avocados, California (Haas), 20 grams 33 2 3 0
Kraft Jell-o Brand Sugar Free Low Calorie Gelatin Dessert (Jello), 1 Serving 8 0 0 1
Atlantic Salmon (fish), 3 oz 155 0 7 22
Broccoli, fresh, 0.5 cup, chopped 12 2 0 1
Best Foods Regular Mayonnaise, 1 tbsp 90 0 10 0
Tuna, Canned in Water, 0.5 can 96 0 1 21
Best Foods Regular Mayonnaise, 1.5 tbsp 135 0 15 0
Dill Pickles, 0.5 medium (3-3/4" long) 6 1 0 0

TOTALS:
Cals:1638
Fats:116
Protein:122
Fiber:16
Carbs 12

** This is including my meals tonight :) mmmmn tuna..........

[rubes00]

I am really really craving those jumbo red vines. oh man it's been like a week long crave..... im gonna have to get myself some for the drive on friday during my carb up.
My husband has a big tub at work and he tells me that he ate like 6 of them today... oh im jealous :(

[rubes00]

Today was supposed to be my day off from the gym but unfortunately I had to go. My weekend is all screwed up! Anywho I did shoulders today and I felt pretty good. I was pretty tired halfway through my workout, but lately that seems like the norm :)
Here's what I did:
-Overhead Press w/barbell- 3 sets pyramiding (12,10,8) (40,50,60 lbs) ** my husband had to assist a little with the 60's :)
-DB Lat Raises 3 sets of 12 (10 lbs) superset with DB overhead press- 3 sets of 12 (15 lbs)
-Upright Rows- 3 sets 15,12,10 (40,50,60 lbs)
-Rear Delts: 3 sets of 12 (35 lbs)
*In between these I did 3 sets of 25 crunches on the ball

Here's my diet so far:
CALORIES CARBS FAT PROTEIN

Coconut Oil, 2 1tsp 78 0 9 0
EAS Protein Shake, 17 gram(s) 73 1 1 13
Bacon, 3 medium slices, cooked (raw product packed 20/lb) 109 0 9 6
Egg, fresh, 2 large 149 1 10 12
Hard Salami, 28 grams 117 1 10 6
Monterey Cheese, 1 oz 106 0 9 7
Subway Golden Broccoli Cheese Soup, 0.5 serving 90 6 6 3
Red Vines licorice - 2 vines, 0.1 serving 14 3 0 0
Chili's Avocado Ranch Dressing, 2 fl oz, 1 serving 150 3 15 3
Shrimp, cooked, 3 oz 84 0 1 18
Avocados, California (Haas), 25 grams 42 2 4 0
Black Olives, 4 jumbo 27 2 2 0
Bacon, 1 medium slices, cooked (raw product packed 20/lb) 36 0 3 2
Egg, fresh, 1 large 75 1 5 6
Bib Lettuce, 2 cup, shredded or chopped 14 2 0 1

I have two meals left that will probably include chicken with my homemade no carb BBQ with maybe some broccoli, and my usual before bed tuna with mayo and romain leaf.

TOMORROW IS MY CARB UP.......... I'm actually really excited! I don't think I will ever be one of those ppl that quits craving carbs after two or three weeks. Haha :)

[rubes00]

So I just woke up from dozing off watching TV. Man I've been tired ALL day long. Not quite sure why??
Today ended at
Cals:1635
Fat: 116
Protein:119
Carbs:17 .. Way higher than I wanted :(
Fiber: 14

Not too happy with today's nutrition... It shouldn't have kicked me out though hopefully!! Still can't really tell when I'm in and out of ketosis yet!
Okay I can't type... goin to bed

[rubes00]

Okay today at the gym I did my back workout and then my depletion...

Behind the head lat pulldowns: 3 sets of 12,10,8
Bent Over Rows: 12,10,8
Inclined Chest Press w/DB: 20lbs
Behind the Head Tricep w/DB: 20lbs
DB Bicep Curls: 10 lbs
Deads Stiff Leged: 40lbs
Decline Crunches: 25

I did the first two as I would normal sets. Then the rest I did in a circuit until I was beat :)

Now I'm eating a big bowl of oatmeal!!!

[rubes00]

So I had two solid days of carbs... They weren't exactly the cleanest ones either! I wasn't paying too much attention to my macros, as I was on the road and dining out the whole time. Today I am back at my house (well last night at 3 a.m.) and I went back to keto this morning. I was going to do some kind of high intensity cardio when I got off work, but instead I find myself writing this.... I'm just too beat.
My whole body hurts. For some reason it always aches after a day or two of cheating :( Im not sure why this is.... Anyways, I will go back to the gym in the morning and in the meantime just be very strict today.

My weight this morning was 145lbs exactly. So i gained about 6 lbs from the carb up. And I feel extremely bloated!!!

[rubes00]

I felt great in the gym today.... probably due to my carb load this weekend. I weighed in at 142 so I lost 3 of the 6lbs of weight gain.
Yesterdays Macros were:
Cals:1184
Fat:83
Protein:93
Carbs:7
Fiber:6

A little low on cals but I felt extemely fat from the weekend so I couldn't force much more down :)

Today at the gym I did chest and tris. I will only have 3 days at the gym this week beacause we are leaving for camping on thursday. I am going to try and eat as few carbs as possible while I'm gone and do a full carb up next weekend.
Workout:
Flat bench chest press DB: 3 sets of 12,10,8 (20,25,30 lbs)
Incline DB: 3 sets (20,25,30 lbs)
Decline DB: 3 sets of 12 (25lbs)
Pec Flys: 3 sets of 12 (35 lbs)
Tri Pushdowns: 3 sets of 12 ( 40,50,60 lbs)
Overhead Extension: 3 sets of 12,12,10 (20, 25, 20 lbs)
Tri Pulldowns: 3 sets of 12, 12, 15 (15,15,12.5 lbs)

[rubes00]

Today felt pretty good. I feel like I might already be back in ketosis. I will do a strip in the morning just to check.
Today's macros are:
cals:1437
fats:96
proteins:117
carbs:11
fiber:8

My fiber is a little low but I've also taken two fiber supplement drinks today. Its amazing how two days of clean eating will make you feel :)

[rubes00]

I was a little busy yesterday so I didn't have a chance to post anything. I did back and bis at the gym. I actually can't remember what I did :) I do remember that my chest and tris were extremely sore.
My Macros from yesterday were:
grams cals %total
Total: 1511
Fat: 105 946 65%
Sat: 30 270 19%
Poly: 16 142 10%
Mono: 24 220 15%

Carbs: 20 51 3%
Fiber: 7 0 0%

Protein: 114 456 31%
Alcohol: 0 0 0%

They were almost spot on for the day. I started logging in Fitday instead of sparkpeople because it does the percentages for you. I dont like that it doesn't give you an option for grams and ounces on most items though.

Todays macros are looking really good too. I took today off from the gym and will do legs and shoulders tomorrow. Then I'm off to camping :)

[rubes00]

Yesterday's macros were:
grams cals %total
Total: 1547

Fat: 118 1062 71%
Sat: 27 246 16%
Poly: 17 149 10%
Mono: 30 269 18%

Carbs: 17 44 3%
Fiber: 6 0 0%


Protein: 97 388 26%
Alcohol: 0 0 0%

** LOOKIN GOOD**
I made these awesome cheesecake cupcakes that were delicious :)
This was my day off from the gym also.
__________________________________________________ ___________

8.9.07---

Today was legs and I was supposed to do shoulders but didn't :(
For legs I did:
Squats 12,10,10 (80,90,100 lbs)
3 sets 15 walking lunges with 10lb DB in each hand
3 sets of 30 sidebends with 10lb DBs
Butt Blaster 3 sets of 12 (35 lbs)
4 sets 15 standing calf raises (35 lbs)
Ham Curls 3 of 12 ( 40,50,60 lbs)
Abductor 3 of 12 (40 lbs)
Adductor 3 0f 12 (70,70,80 lbs)

** I almost threw up a few times.... Almost is the key though :)
I am going camping tonight until tomorrow night but I will try to stay on my diet the best I can. I think I can do it! I'll post again on Saturday.....

[corpuskristen]

please divulge the recipe for cheesecake cupcakes pronto!

[rubes00]

okay camping wasn't all that great... could've been worse, but i have NO discipline. gotta get that under control :) but today's a new day and fresh start!!
the cheesecake cupcake recipe is:
1 package cream cheese (8 oz): 8 carbs, i used the low fat kind
4 tbs peanut putter: organic has fewer carbs
1 1/2 tbs vanilla extract
1 egg
splenda to sweeten
* i didn't count the carbs from splenda and mine came out to about two carbs per cupcake

bake in lined muffin pan (350 degrees) for 20 minutes. cool and enjoy!

when i made them i dont think i cooked them long enough or sweetened them enough. they tend to lose sweetness when they cook. but they were soooo good! good luck corpus :) oh ya makes 6

[rubes00]

oh i was extremely tired all day :( no energy at all and i experienced worse than usual hunger pains. and a headache throughout my day as well. bad day!! it was my day off from the gym as well, i dont think i would've made it if it wasn't ;)

todays macros were:

grams cals %total
Total: 1107

Fat: 80 720 67%
Sat: 17 156 15%
Poly: 10 90 8%
Mono: 21 187 17%

Carbs: 15 32 3%
Fiber: 7 0 0%

Protein: 80 319 30%
Alcohol: 0 0 0%

These aren't exact due to some cream cheese and spin dip stuff from costco that i didn't log. but it was mostly fat cals, maybe 1-2 g of carbs.
Tomorrow is chest... i hope i feel better :)

[Blashy]

If you really have ZERO carbs then you would need a carb up meal at least no more than 5 days in between. One big carb up meal on that day and then you can continue the rest of the day on the keto diet.

BTW, Coconut oil is extremely healthy for you, it is the second best oil you can ingest (After Cod Liver Oil) and for health benefits people take 3 tables spoons a day.

So don't worry about taking more :) .

[rubes00]

If you really have ZERO carbs then you would need a carb up meal at least no more than 5 days in between. One big carb up meal on that day and then you can continue the rest of the day on the keto diet.

BTW, Coconut oil is extremely healthy for you, it is the second best oil you can ingest (After Cod Liver Oil) and for health benefits people take 3 tables spoons a day.

So don't worry about taking more :) .

Hey thanks for the input. Im not sure what you were referring to with the ZERO carbs thing. I usually have between 10-15 carbs a day coming from broccoli, meats and cheeses. Ive heard a lot of ppl say that they only carb up every two weeks. Please explain what you meant :)

As for today, I've done good. My workout was about as good as it gets this morning. I even did 20 min of cardio afterwards. This was just a mixture of sprints and running/walking.

Im too lazy to type what lifts I did in the gym today :( Not much energy right now. My macros are right on though. Maybe a little low on cals but besides that they're great!

[heathershubby]

OK I gonna try you recipe keep up the great work but your doing keto that means low carbs high fat don get the low fat cream cheese get the real deal :)

repped keep up the great work

p.s. repp on recharge I am out

[steve009]

okay im really excited becaude im going to try your recipe for cupcakes!!!! today is my third day on this diet and its starting to get a little rough. thanks

[rubes00]

I hope you guys enjoy the cupcakes. I use the lowfat becaue it usually has the same if not less carbs per serving (less than 1 per oz.). And it has 30 fewer calories so I don't feel completely guilty when eating it :) I'm gonna have to make another batch today. I think i'm gonna try putting some sugar free jello in them instead of PB and see how it works. I'll let ya guys know ;)

[rubes00]

Alright this morning at the gym, I felt pretty dang good. Besides that I am not happy with the progress I am making. I am getting a lot stronger at the gym but I am not losing any bodyfat, it seems. Or I am losing it at an EXTREMELY slow rate!! I'm gonna try to eat right around 1700 cals for two weeks and see where that puts me. I'm really bad at not eating a consistant amount of cals day to day. Plus I've started doing cardio again. I'm gonna try for 4 day this week. If after these two weeks I'm still not seeing results then I will switch something up :) If anyone has any advice let me know!

Todays workout:
Tri cable pushdowns: 15,12,10 (60,70,80 lbs)
Skull crushers: 15,12,10 (30,40,40 lbs)
Reverse grip tri pulldowns: 15,12,10 (15,20, 20 lbs)
Cable Bi Curls: 12,10,8 (30,40,50 lbs)
Preachers: 12,10,8 (40,50,56 lbs)
DB hammers: 12,10,8 (12,15,15 lbs)

15 mins cardio (about 10 of HIT)

** I have noticed a bad headache throughout the day and I've been getting lightheadedness when I stand up, so I'm guessing I'm in ketosis!

[rubes00]

Oh I'm really sore today. My chest is still hurting from Monday and my arms are in pain :( My whole body hurts actually! Not sure whats going on here?
Anyways, yesterdays macros were spot on except for the cals were a little high..... okay really high :) I made some babyback ribs and that's what did it ;)
grams cals %total
Total: 1890

Fat: 132 1186 65%
Sat: 35 312 17%
Poly: 15 131 7%
Mono: 38 342 19%

Carbs: 21 47 3%
Fiber: 10 0 0%

Protein: 146 586 32%

Oh well. It shouldn't be too bad. I did do cardio yesterday and I cleaned my house for about 4 hours.... so I should be good to go! Today is legs :( Not looking forward to it at all! This whole week I've been really hungry feeling as soon as I get to the gym..... and today I was hungry right when I woke up. It sucks!

[Blashy]

Not too be picky but 21 grams of carbs is 84 calories, not 47.

Oh and what I meant by zero carbs is if you take zeror carbs a day you would need a heavy carb up meal no less than 5 days apart.

People will do 0 carbs when in hardcore fat shredding mode. Not on a yearly basis.

So you're ok.

[Atavis]

But 0 carbs is impossible unless you don't eat.
Even meats have trace carbs. ;)

Taking longer to heal and extreme fatigue are very god signals to use. When you feel them, it's a good idea to start planning some type of glycogen replenishement, whether that be a Pre/Post WO shake with carbs or a full on weekend carb-up depends on your plan and goals.

[Blashy]

A meat and eggs diet can virtually keep you at zero carbs.

And if you have less than 10 grams of carbs a day, you will need a carb up meal within 5 days.

Carbs do play a role in good health, we just do not need as many as we eat.

But I see your point and the wink ;) .

[rubes00]

Not too be picky but 21 grams of carbs is 84 calories, not 47.

Oh and what I meant by zero carbs is if you take zeror carbs a day you would need a heavy carb up meal no less than 5 days apart.

People will do 0 carbs when in hardcore fat shredding mode. Not on a yearly basis.

So you're ok.

Well the 47 cals was calculated through fitday... and I believe they are subtracting the fiber grams! So that's probably how they came up with that.


But 0 carbs is impossible unless you don't eat.
Even meats have trace carbs. ;)

Taking longer to heal and extreme fatigue are very god signals to use. When you feel them, it's a good idea to start planning some type of glycogen replenishement, whether that be a Pre/Post WO shake with carbs or a full on weekend carb-up depends on your plan and goals.

Well I will be doing a day's worth of carb up this Saturday after a depletion workout. I will keep it as clean as possible all day until my one "cheat meal" that night when I go to dinner :) Thanks for the info!


A meat and eggs diet can virtually keep you at zero carbs.

And if you have less than 10 grams of carbs a day, you will need a carb up meal within 5 days.

Carbs do play a role in good health, we just do not need as many as we eat.

But I see your point and the wink ;) .

I have been doing a carb up every 7 days... and I'm not getting as good of results as I would like so I dont' know about 5 days?? It might hinder my results more!


** As for today.... I did legs and I once again did not feel up to par! Nothing really felt that good and my whole upper body and left hamstring was sore. I think some of the soreness might be due to running... since I started again on Monday. Can't think of any other reason my lower back and hamstring would be sore??
I didn't have that great of a leg workout so I'm not gonna bother posting it :)
Today's macros are really good so far. Here's what they are with my meals tonight included:

Total: 1612

Fat: 121 1086 70%
Sat: 29 264 17%
Poly: 16 148 10%
Mono: 30 269 17%

Carbs: 21 49 3%
Fiber: 8 0 0%

Protein: 105 420 27%
Alcohol: 0 0 0%

It seems as though my clothes are fitting a little bit looser but I am just not noticing any muscles yet. I wish you could actually tell that I go to the damn gym at 7:30 five mornings out of the week ;)

[Blashy]

At 20+ grams of carbs a day you do not need a carb up meal every 4-5 days. You can extend it as you stated 7 or more days.

You might not really need a carb up meal ever if you take some extra carbs post work outs. That is different for everyone.

[Blashy]

It seems as though my clothes are fitting a little bit looser but I am just not noticing any muscles yet. I wish you could actually tell that I go to the damn gym at 7:30 five mornings out of the week ;)

You seem to have some viewable abs in that pic of yours so if your clothes is fitting looser you probably have better definition, that is progress.

If you do not see muscles growing well you know what they say "protein" builds muscle. So you could try and increase the intake of that and reduce fat % per day to 60.

But just give it a good 4 weeks before changing anything since you do have progress and 4 weeks will give you a real good idea of where to go next (more protein or not).

[rubes00]

You seem to have some viewable abs in that pic of yours so if your clothes is fitting looser you probably have better definition, that is progress.

If you do not see muscles growing well you know what they say "protein" builds muscle. So you could try and increase the intake of that and reduce fat % per day to 60.

But just give it a good 4 weeks before changing anything since you do have progress and 4 weeks will give you a real good idea of where to go next (more protein or not).


Oh man I wish those were abs showing in that picture.... haha it's quite deceiving because I have absolutely no abs that show. That would be fat that you see :) I have ALWAYS had a quite flabby stomach. I hate it :(

[Blashy]

I think you should look to the positive. You might have a small tummy but you definitely have 2 upper ab muscles that are showing. That is not fat. They might have a little fat on them but the muscles are there and the fat is not that high because we can see them.

Patience, they will show up in due time.

[rubes00]

well thanks for bringing back the positive :) maybe there are some muscles under there but i just need to drop my fat about 8% and i will be a lot happier. i'm really trying, im just not having that great of results so far. but you're right about the patience thing!!

[Blashy]

8% is very low for a women and not considered healthy to maintain for long periods.

A man can stay at 8% and stay healthy but a women will be higher although abdominals would still appear as the extra fat would be in the breasts and legs.

I think 12% is the lowest a women can maintain long term and have no ill effects.

Have a look at this girl, she has 13% body fat and looks very lean.

http://www.elitefitness.com/articledata/efn/052802.html

IMO, the fitness girls look best when they are at 13-14% body fat, they still maintain their feminine features but still look fit and lean.

[rubes00]

Oh sorry I didn't make that very clear... I meant lose 8% BF to bring me down to about 17%. This is probably the leanest I've ever been so I'm proud of myself. I do have quite a bit of fat... and it's some stubborn ass fat!! Thanks for the site... I found the article quite inspiring, besides the fact that she's an ecto :( Stupid ectos!! Just kidding. I would love to have her body!!

[Blashy]

14-18% is quite healthy for a women.

You'll get there.

[rubes00]

Ya thanks for the reassurance :)

Today was my day off from the gym, but I worked a double at work so I was on my feet for almost 12 hours!! Today's macros were:
Total: 1209
Fat: 87 786 67%
Sat: 22 194 17%
Poly: 12 104 9%
Mono: 26 238 20%
Carbs: 16 36 3%
Fiber: 7 0 0%
Protein: 88 351 30%
Alcohol: 0 0 0%

Really low on cals, but I wasn't very hungry and didn't realize how low I was until just now :) Seeing how it's ten, it'll just have to work. I'm horrible at being consistant with my cals :(

[Blashy]

To make sure you always get proper amounts of protein. Add 50 grams a day of whey protein.

It might drop your fat content % a little, but you will still be in the 60-65% range.

You need those proteins to build muscle which will mean more fat burning.

[rubes00]

okay today's macros were spot on :) im excited. i still have two more meals for the night, but they're included in these:

Total: 1690

Fat: 116 1047 64%
Sat: 37 334 20%
Poly: 17 153 9%
Mono: 33 294 18%

Carbs: 18 46 3%
Fiber: 7 0 0%

Protein: 136 543 33%
Alcohol: 0 0 0%

Today at the gym I did shoulders and back. I had a pretty good workout actually. Tomorrow will be my depletion workout. I have been reading up and will do my best at it. i can't wait for my fruit in the morning prior to my depletion.... I do miss fruit :(

[rubes00]

Okay so my carb up went well.... Depletion workout kicked my ass :) It felt good though! My carbup was mostly clean.... minus the bread pudding and a few other things ;) I could've had some more chicken... I though I had ordered the chicken pasta dish, but uh when it came out it didn't have chicken.. a little upset at that but oh well, what can ya do?? Weighed myself a second ago and was 141.4.. not too bad.

I am changing up my routine this week. Gonna do upper on Monday and lower on Tuesday, Wednesday off, then cardio on Thurs. and Fri. and depletion on Sat. Maybe I'll get better results with this!! Also I started taking a fat burner today... The Burn. Don't know if anyone has heard of this before?

[Blashy]

Are you lifting weights just twice a week?

If I wanted to lose bodyfat I concentrate on food and building muscle.

You ever try full body work outs the Vince Gironda way?

3 times per week, 6 sets of 6reps, one exercise per body part (legs, calves, chest, back, shoulders, biceps, triceps)... the catch only 15 seconds of rest between each SET. You can take 1-2 minutes between each body part.

I just love it and can never go on another routine without getting bored, hehe.

[rubes00]

Actually I've been doing one body part each day. Basically five days a week. My original post explains it. I've read a lot about while on keto doing upper and lower body at the beginning and then just following with cardio and depletion. I'm gonna give this a try.

[rubes00]

Okay so heres yesterdays info.
Total: 1683
Fat: 124 1118 68%
Sat: 22 198 12%
Poly: 16 144 9%
Mono: 32 292 18%
Carbs: 22 46 3%
Fiber: 10 0 0%
Protein: 120 479 29%
Alcohol: 0 0 0%

Pretty spot on.... it was my day off so I didn't do a whole lot. I did work so I got in some half ass cardio ;) Today at the gym I did my whole upper body. With about 6 sets per body part. It royally kicked my ass!!!!!

[rubes00]

Um okay I've been slacking lately with this whole log thing. I think the last day I posted was on Monday. So lets see, yesterday I did my lower body workout.... Not the greatest but I did almost puke twice ;) My macros have been good. I'm usually right around 3-4% carbs with 1700 cals.... so I'm not gonna bother to post the exact numbers.... I know what they are!

I made some kick ass cheesecake on Monday night... oh its delicious. Taste just like the real deal. I didn't go to the gym today. I think I will do some cardio tomorrow and Friday.

[rubes00]

Yesterday I did about 45 min of slow cardio. Just some walking at an incline on the treadmill. I was slightly depressed about my body so I was grumpy and cranky :) Better now :D Um lets see here, I've been following my diet pretty strictly. I've decided to quit logging my food for a few days and see what happens. I think I've got the diet down enough to know what I can and can't have. I eat about the same thing day to day anyhow.
I think I've been comsuming too many calories, and that's why I am not leaning out like I should be. I'm gonna try to stay right around 1500 instead of 1700. Tomorrow is my carb up... pretty excited. Gonna be partying a little with some margaritas and mexican food ;) Haha.

[isobutane]

i keep accidentally not eating enough too, even though i've only gotta have 1300 tops!

are you keeping track of your measurements?

anddd am i right in thinking that you've lost 4lbs so far? i want to wait two weeks before my first carb up, so i can have a good stint in ketosis.

[rubes00]

so um my computer has been down for the past four days... just got it fixed. HOORAY!! i feel lost without it... and my phone. gotta have both of them. lets see here, saturday was my carb up... got completely wasted :( not a good night. the toilet was my best friend!! horrible hangover the next day.... not good! continued eating ****ty on sunday. got back on track monday. probably haven't been doing the best i could, but less than 5% carbs. more than usual though. i've been cutting my cals to below 1500 this week to see where it puts me. i think ive lost some bf% so thats a huge plus....

workout wise... its been a decent week. did chest and tris on monday. back, bis, and shoulders yesterday. husband didn't wake me up this morning to do legs, calves, and abs.... so will do that tomorrow morning ;) i weighed myself monday morning after my horrible two day eating spree and weighed slightly over 146. WHOA!!!! also ive been extremeley bloated since then, not sure why. im gonna wait until sat morning to weigh myself again.... hopefully the numbers drop quite a bit. i will also take measurments that morning!!

[rubes00]

so yesterday was pretty good. made some keto waffle/pancakes and indulged in them :) maybe ill post the recipe! macros went like this::
Total: 1189
Fat: 83 744 66%
Sat: 16 141 12%
Poly: 9 83 7%
Mono: 19 175 15%
Carbs: 29 62 5%
Fiber: 14 0 0%
Protein: 82 327 29%

The 5% seems really high for me but i think since ive cut my cals about 500 there's not a whole lot i can do to get it lower. theres only 15 net carbs in there so im thinking i should be fine ;P

Today's macros are lookin like this with my meals tonight included::
Total: 1297
Fat: 86 773 62%
Sat: 17 150 12%
Poly: 6 51 4%
Mono: 18 164 13%
Carbs: 31 63 5%
Fiber: 16 0 0%
Protein: 100 401 32%

Once again its at 5%, but more than half fiber. YAY! My gym workout was legs, calves, and abs. Went pretty good. Besides the fact that something is wrong with my hip and I wasn't able to do leg press :( ** Really Bummed** maybe next week!

[rubes00]

this morning i didn't go to the gym. i've already done all my body parts this week so i just took my dog on a run before work. haha he's fat and needs it more than i do ;) he was definately holding me back!
im pretty excited for tomorrow's carb up. yay... izzy's buffet. that should get me in some trouble!!
tonight i am going to mexican food cuz my dad is visiting and he's forcing me to. haha. ill be the best i can be! tomorrow's depletion should feel good. it will be my third one and i think i about have the jist of them down. the first one i had two pieces of fruit before hand and some coffee and i felt extremely sick :( the next one i just did one piece of fruit and no coffee and felt much better but still a little blah. i might try skipping the fruit in the morning or maybe just a banana or something a little lower carb wise. i hope it goes good!

[rubes00]

oh my depletion workout kicked ass :) weighed in at 139.4 this morning. my measurements are about the same. i think my bf is right around 22%.... it's getting there ;)

[weezyfbaby]

subbed nice log rubes00 thanks for checking mine out. i need to work on my depletion workout i just kinda get lazy and carb. up friday morning. someone needs 2 knock some sense in me.....nice log repped(if i could)

[rubes00]

well thank ya weez ;) ya the depletion workout is probably my favorite just cuz it flies by and feels so good! carb up went good. im sure i had waaayyy too much fat but what can ya do now :P just back on keto today! we'll see how this week goes. next week's carb up will be the cleanest of all.... at least that's my plan!

[weezyfbaby]

well thank ya weez ;) ya the depletion workout is probably my favorite just cuz it flies by and feels so good! carb up went good. im sure i had waaayyy too much fat but what can ya do now :P just back on keto today! we'll see how this week goes. next week's carb up will be the cleanest of all.... at least that's my plan!

me too lets keep each other in line....lol lets do this s***...

[rubes00]

okay so ive ate really good today. well ive only had 100g chicken breasts, broccoli, and a slice of monterey cheese. but my dad is still in town and wants to go to dinner again. i tried explaining that he's messing up my rythym but i feel bad :( so ill get a chicken sandwhich with no bun or something. i can do it!!

oh and ill definately keep with ya weez :)

[rubes00]

damnit damnit... uh got up to go to the gym this morning and right when we were goin to start the truck my dad says.. " are you sure its open today, it is a holiday...." DUH>> we both knew that it was gonna be closed :) haha. oh well will start week tomorrow i guess. i should definately be in ketosis by then so that will be sweet ;)

[rubes00]

so this morning i got measured at the gym... the lady even admitted that she thought she was a little off but i still tested at 23%!!! that's a little over a percentage lower than last time. and since i'm the same weight that means that i have lost fat and gained muscle at the same time :) hooray!!

anyways, i did chest and shoulders this morning. felt pretty week the first set and then i woke up a little ;) i did 4 exercises for both chest and shoulders then came home and took my dog for a run.... probably little over a mile. not much but better than nothing.

today's macros with my planned meals are :
Total: 1375
Fat: 83 744 57%
Sat: 26 232 18%
Poly: 7 65 5%
Mono: 25 228 17%
Carbs: 26 53 4%
Fiber: 13 0 0%
Protein: 127 509 39%

And this is REALLY pushing the cals. I'm trying to stay right around 1300-1500. dont wanna go any higher though. I've also pushed up my protein. I'm gonna try keeping my macros right around 55/40/5..... cuz i dont think i've been getting enough protein. i've also cut out all "treats" and sugar alcohols that i've been eating.... well all except my sugar free jello :) i think i have at least three servings of this a day. it really keeps me sane!!!!

oh ya and i've starting taking a whey blend shake prior to the gym again. it has a small amount of carbs but the new stuff i ordered isn't as bad ;)

[weezyfbaby]

so this morning i got measured at the gym... the lady even admitted that she thought she was a little off but i still tested at 23%!!! that's a little over a percentage lower than last time. and since i'm the same weight that means that i have lost fat and gained muscle at the same time :) hooray!!

anyways, i did chest and shoulders this morning. felt pretty week the first set and then i woke up a little ;) i did 4 exercises for both chest and shoulders then came home and took my dog for a run.... probably little over a mile. not much but better than nothing.

today's macros with my planned meals are :
Total: 1375
Fat: 83 744 57%
Sat: 26 232 18%
Poly: 7 65 5%
Mono: 25 228 17%
Carbs: 26 53 4%
Fiber: 13 0 0%
Protein: 127 509 39%

And this is REALLY pushing the cals. I'm trying to stay right around 1300-1500. dont wanna go any higher though. I've also pushed up my protein. I'm gonna try keeping my macros right around 55/40/5..... cuz i dont think i've been getting enough protein. i've also cut out all "treats" and sugar alcohols that i've been eating.... well all except my sugar free jello :) i think i have at least three servings of this a day. it really keeps me sane!!!!

oh ya and i've starting taking a whey blend shake prior to the gym again. it has a small amount of carbs but the new stuff i ordered isn't as bad ;)

did you get the order of banana dymatize or whatever its called?

[rubes00]

No I haven't got the dymatize yet. Still using the rest of EAS which has 3g per serving of carbs. The new stuff should be here later this week!! I think it has like 1.5?

[rubes00]

OH MAN!!! Today's workout was great. I did bi's and tri's. Also worked some abs in there. I actually feel like I'm leaning out a little ;) Finally....

After work I came home, put my gym clothes on, and went for a damn run.. I'm so ready to actually be happy with my body! I'm more than ready. I think I've decided that I'm gonna skip my carb up this Saturday and wait til next Saturday.... maybe I'll get some good results from it. I'm keeping my cals right around 1400. I think this amount should put me at 1.5 lbs weight loss per week. I'm gonna weigh myself on the gym scale becuase I think it's more accurate than my digital.

Wish me luck with this two week struggle :)

[weezyfbaby]

OH MAN!!! Today's workout was great. I did bi's and tri's. Also worked some abs in there. I actually feel like I'm leaning out a little ;) Finally....

After work I came home, put my gym clothes on, and went for a damn run.. I'm so ready to actually be happy with my body! I'm more than ready. I think I've decided that I'm gonna skip my carb up this Saturday and wait til next Saturday.... maybe I'll get some good results from it. I'm keeping my cals right around 1400. I think this amount should put me at 1.5 lbs weight loss per week. I'm gonna weigh myself on the gym scale becuase I think it's more accurate than my digital.

Wish me luck with this two week struggle :)

GOOD LUCK WITH YOUR TWO WEEK STRUGGLE ;)

[weezyfbaby]

hey have u gotten the dymatize banana flavor yet?

[rubes00]

hey have u gotten the dymatize banana flavor yet?


no... didn't you already ask me that. haha. i got chocolate on the way though!

[rubes00]

Alright alright.... um ya just felt like typing that. So i had an interview this morning for a corrections deputy position..... SO frickin tired of serving!!! I think it went pretty well. We'll see in a week or two. As for the gym this morning... uh ya there was none :) Husband woke me up and asked if I wanted to go and I was like "I don't care" but much more blurry from sleep. Hehe...

Anywho, I will do legs tomorrow and back on Sat.... no biggie! I won't be doing my depletion this week either. I was gonna go for a run when I got off today but decided not to when I saw it was over 80 degrees!

Here's yesterday's macros:

Total: 1316
Fat: 77 690 54%
Sat: 26 231 18%
Poly: 9 81 6%
Mono: 22 194 15%
Carbs: 19 55 4%
Fiber: 5 0 0%
Protein: 133 531 42%

** This doesn't include cals from smarties, or broccoli/cauliflower. So it's actually right at 1400! Good job Ruby :)

Today's macros are as follows:
Total: 1238
Fat: 78 701 58%
Sat: 26 232 19%
Poly: 9 77 6%
Mono: 22 201 17%
Carbs: 22 48 4%
Fiber: 10 0 0%
Protein: 113 453 38%

** Cals are a little low, but I figured since I didn't go to the gym it was okay. I still might go for a run later... it depends on how lazy I am.

[rubes00]

HOORAY.... I could do leg press this morning. I was so frickin stoked about it. I had a pretty good leg workout.
Leg Press: 3 sets of 12 (180 lbs)
4 sets of 14 walking lunges with 10lb DB: superset with sidebends
Butt blaster machine: 3 sets of 15 (25 lbs)
Abduction/Adduction machine: 3 sets of 12 (40,70 lbs)
Leg Extension: 3 sets of 12 (40 lbs)/ superset with Ham Curls: 3 of 12 (50 lbs)

And that was it :)
**Weighed myself this morning and gained a 1.4 lbs overnight... HAHA. That's not even possible since I'm not even consuming a lb in calories. My weight fluctuates A LOT!!! I really should just give up the scale thing, but its an addiction I have :( Gotta go to work now....

[rubes00]

So I missed my back workout on Saturday. Went out Friday night and there was no way I was going to the gym that morning :) I did stick to my diet though. Well kinda... Friday night I never had my last meal so I had like 900 cals before I started drinking. But Saturday (which normally would be my carb up) I sticked to my diet. I worked a double so it sucked but I feel better now!!
Here's yesterday's macros:
Total: 1569
Fat: 103 926 59%
Sat: 21 192 12%
Poly: 45 409 26%
Mono: 28 251 16%
Carbs: 15 33 2%
Fiber: 7 0 0%
Protein: 153 611 39%
** I weighed like 136.6 yesterday morning, but it was due to dehydration from drinking. This morning I was back to my usual 140 :(
Todays macros are:
Total: 1241
Fat: 80 724 60%
Sat: 29 261 22%
Poly: 8 68 6%
Mono: 24 213 18%
Carbs: 16 37 3%
Fiber: 7 0 0%
Protein: 111 445 37%

I am thinking of stopping keto at the end of this month. Not sure about it yet though!

[rubes00]

oh i was excited this morning when i stepped on the scale and it said 137.8. hooray for me :) i think i've finally found my "spot"!! i've upped my protein, lowered my fats, and skipped my carb up last weekend. we'll see how the rest of the week goes. so far my workouts haven't been that great. my my main goal isn't to gain muscle, but to lose weight. i would be fine with keeping my muscle yet losing fat!!

today was arms at the gym. it went pretty good. yesterday was chest and shoulders and was just okay.... not all that strong.
here's yesterdays macros:
Total: 1359
Fat: 76 683 52%
Sat: 25 222 17%
Poly: 6 58 4%
Mono: 23 206 16%
Carbs: 23 45 3%
Fiber: 12 0 0%
Protein: 146 585 45%

I had some steak so my protein was really high. I have another interview today for the corrections position. wish me luck ;)

[Druluv75]

Good Luck :)

[rubes00]

oh man i was excited this morning. 137 even!!! im gonna keep weighing myself in the mornings. i would love to get to 135 by saturday morning. ive been stuck at 140 for sooooo long :( now watch ill probably be like 139 tomorrow morning. haha. oh well. im gonna keep my cals right around 1400 like i have and my macros the same. i work today so ill be a little more active than the past two days. i did legs today at the gym. everything felt pretty heavy. i did the exact same workout as last week's leg routine. hopefully my legs aren't too sore for saturdays depletion!!

[rubes00]

okay this is getting extremely difficult. i wanna eat everything in sight right now!! but of course, i wont........... my legs are getting horribly sore from today's workout too. i just gotta keep telling myself that it will all be worth it in the morning when i get on the scale. haha, i so live day to day :)
here's todays macros:
Total: 1308
Fat: 72 645 52%
Sat: 19 174 14%
Poly: 7 64 5%
Mono: 25 229 18%
Carbs: 29 60 5%
Fiber: 14 0 0%
Protein: 137 547 44%

**Only two more days then saturday is gonna be so sweet :)

[rubes00]

ok so this morning was my day off from the gym. i do work so i should get some cardio in there :) i weighed 136.2 this morning. it seems as though im dropping .8 lbs a day!!! i was soooo excited. this really makes me want to keep my carb up clean on saturday.... i think i will do good!!

[weezyfbaby]

ok so this morning was my day off from the gym. i do work so i should get some cardio in there :) i weighed 136.2 this morning. it seems as though im dropping .8 lbs a day!!! i was soooo excited. this really makes me want to keep my carb up clean on saturday.... i think i will do good!!

thats GREAT sign i love watching the scale go down, but now i want it to go up ever so slightly.....

[rubes00]

okay today went pretty good. hunger pains weren't nearly as bad as yesterdays :) heres today's macros;
Total: 1221
Fat: 70 633 54%
Sat: 22 201 17%
Poly: 6 57 5%
Mono: 21 191 16%
Carbs: 22 49 4%
Fiber: 10 0 0%
Protein: 121 483 41%

I wanted to stay low on cals since i didn't go to the gym. hopefully my weight loss doesn't slow down at all!!

[PhobosWebDev]

thats GREAT sign i love watching the scale go down, but now i want it to go up ever so slightly.....

I love watching the scale go down as well, but more importantly to me the waist measurement. Muscle conservation, ya gotta love it.

Are you drinking a lot of water Rubes? Some people mistake thirst for hunger, but for some reason for me these last couple of days before my first carb up i have been getting really hungry all the time. But macros are our friends right...

Good work on the changes, i hope you continue to reach your goals.

[rubes00]

Thanks a lot phobos.... haha the scale wasn't going down this morning :( No wonder it took me so long to post today!! Well I weighed 138 this morning, no biggie. I didn't expect it to keep dropping like that. It sure would've been nice, but I know I'm not gaining any fat.

Today's workout was Back, I worked my calves and abs a little too. I was pretty tired and worn out this morning. Tomorrow I will definately have an apple before my depletion!! I'm guessing I will need it :)

Man today was hard to stick to my diet. I did have a few cheats at work. Nothing really carb wise. Just higher on cals I'm sure. I had a little cheese spread with cucumbers and a little bowl of broccoli soup.... mmmm it was so tasty!! Oh ya and I tested out a few new drinks... alcoholic ones! They both were coffee like drinks. Just a sip or two so probably not too many carbs.

Can't wait for tomorrow..........

[SSpiro]

Don't mind me, just subbing.

[rubes00]

Hey thanks for stoppin by SS.....

So here's an update on my sorry status :) Yesterday was my carb up... did pretty good until the night time came. We went to this place called Shoji's. It's like one of those Japanese places that make the food right in front of you. It was really good, had rice and veggies, new york steak and terry chicken. I also had a fruity little drink!! Then we came home with some friends and drank some beer and played some games... oh ya and took some duck farts :) haha. At my house I had some baked chips and red vines ( a lot of these!) and some goldfish. Not too bad, could've been worse...
And this is when today comes into play.. oh man I fell off the bandwagon. I got up this morning planning on being back on keto. Had to work at noon so I was going to just fast until I got off at 4 then eat. Uh that didn't happen. I was starving at work and someone that works there had ordered a salad and wasn't going to eat any of it... so I couldn't pass that up... okay so far so good right. Well then I had like three boneless wings, then come home and had some more red vines. The damn hangover got the best of me fo sho!!
Anyways, I just made today a frickin cheat day okay... there. I vented.

IM SO WEAK..... :(

[rubes00]

Time to chime in....

Oh man yesterday, my fiance almost tricked me into going to chinese food with him. If I wasn't on a no carb and just a standard 40/40/20 diet I totally would've :) I'm so much stronger on the keto diet than any other one... which is a plus.

Lets see.. yesterdays workout was chest. It was weak. I dont' feel like I am gettting any stronger on this diet. I think its due to the low cals. The most important thing to me right now is bf loss though! I did go for a run yesterday morning after weights... it felt good ;)
Yesterday's macros:
Total: 1309
Fat: 73 653 53%
Sat: 19 171 14%
Poly: 8 74 6%
Mono: 21 188 15%
Carbs: 30 66 5%
Fiber: 13 0 0%
Protein: 129 514 42%

I'm keeping my cals right around 1300 on fitday. I don't count my sugar free creamer that I have in my coffee preworkout... which is about 40 cals worth. Or my smarties PWO which is about 50 cals. Altogether I'm intaking about 1400 cals.

Todays workout was arm. It was a pretty good workout. A little short on time, but I definately made the best of it. Didn't run this morning... it was freezing outside :(

[Druluv75]

don't worry about the cheat day :) Aslong as you go back keto, you can lessen the damage. Good Luck

[rubes00]

Thanks Dru! I am back with keto and going strong. This morning my weight was 139.8 so I'm still up a lb or two, but pretty sure it's all weight from the carb up.... well I'm positive :) This morning is legs... I figured I would get on here and try to get a little motivation beforehand!! Haha... Legs is always rough on me!.

**I was thinkin about taking creatine within the next couple weeks. Never taken it before. Wondering if anyone had any advice as to which one is good for a girl??

[rubes00]

This morning's workout was good. I moved up in weight on everything. Didn't think I was gonna do that :) Tomorrow's my day off from the gym. I might go for a run when I get off work... depending on how I feel.
Today's macros are:
Total: 1255
Fat: 71 636 52%
Sat: 13 118 10%
Poly: 9 84 7%
Mono: 25 221 18%
Carbs: 29 59 5%
Fiber: 15 0 0%
Protein: 131 522 43%

I'm really getting hunger pains today. If my weight is down to 135 by Saturday morning, I will celebrate :0 If it's not... then I won't. Simple as that!

[rubes00]

Weight: 138.2

I think I'm definately leaning towards not cheating this weekend. Unless I can drop 3 lbs in 2 days... not very likey ;( Im not really doing a carb up but rather just like one cheat meal Saturday night.... mmmm chinese. I've been craving it horribly. And the sad thing is that it doesn't fit into a keto day or carb day. I miss foods like that.... one day I'll be able to do that. I might just kinda do a keto refeed on Sat. and go to dinner and have my cals a little higher.

This morning I made keto pancakes... they were delicious :) Ill post my macros later.

[Druluv75]

Keto and Scales are not the best of friends. Why not buy a sexy pair of jeans or sweet looking dress a size smaller and make that your goal. :)

[rubes00]

Ya that's probably a better idea Dru... thanks for the advice. The scale does have a whole web of lies to tell when on the keto diet. Actually any diet for that matter. I guess I'm just lazy at taking measurements and love to see the numbers drop. I know that I can get to 130 so easily too!! We'll see what happens. Oh and I do have some jeans that are a little uncomfortably tight ;)

[rubes00]

okay here's todays macros;
Total: 1361
Fat: 84 759 59%
Sat: 18 166 13%
Poly: 5 44 3%
Mono: 19 168 13%
Carbs: 32 57 4%
Fiber: 18 0 0%
Protein: 116 466 36%

** thats even including my no sugar added ice cream :) hehe. i will do shoulders tomorrow and some cardio. im gonna start adding cardio 4 days a week to rev up this fat loss.

[rubes00]

Weight: 139
Oh today's workout was awesome. It was shoulders and I felt so strong ;) I started taking two creatine pills a day. Yesterday was my second day on them, not sure if this is helping me or what the deal was, but it was nice. I even did 1.75 miles afterwards (about 18min). And I was sweating my little arse off! My energy is getting really low throughout the day. After I got back from the gym and showered and ate, I felt like going to bed. We'll see how tomorrow goes. I'm guessing this is due to the low cals I've been doing!
Macros:
Total: 1234
Fat: 66 593 51%
Sat: 17 149 13%
Poly: 6 54 5%
Mono: 16 143 12%
Carbs: 30 63 5%
Fiber: 14 0 0%
Protein: 127 506 43%

[rubes00]

Saturday, 9/22
Weight: 139

Today's workout was back. I also did some abs.
Behind lat pull downs: 3 sets of 12 (50lbs)
Seated Rows: 3 of 15 (40lbs)
Standing: 3 of 12 (25)
Bent over rows: 3 of 18 (30) /superset with/
Stiff Leg deads: 3 of 15 (30)
**20 mins treadmill (1.8 miles)

Today's workout was really good. Everything felt really light and my back had a good pump going :) I've decided to have a cheat meal tonight. I think we're doing chinese... I just couldn't take it anymore!! I had a really good week and I dont think it will set me back too far... hopefully!

[rubes00]

Mmmm.. chinese was good. A little painfull but good ;) I stopped gorging myself last night around 8:00. This morning my weight was 140.2... not too bad. I fasted all the rest of last night and all of today until right now... This is a damn good salad! I worked all morning then went for a quick run when I got home. I figured that should put me back into ketosis.
Not sure how I'm gonna get my cals in for the day.. but I'll try for at least 1000!

[rubes00]

okay so tonight went quite well. i made a keto tiramasu... thanks eilieen :) so it fillled up my macros quite nicely...
Fat: 64 577 51%
Sat: 10 93 8%
Poly: 6 56 5%
Mono: 17 153 14%
Carbs: 29 62 5%
Fiber: 14 0 0%
Protein: 119 478 42%

[rubes00]

Weight: 141 :(
Booo....
Um ya, today I finally repped 35s on inclined chest. I was pretty stoked. Im going to eat the exact same thing all week and see how my weight goes. So I will just post the macros from today and not bother posting them the rest of the week. I am also doing cardio after weights. Hopefully I can get my weight back down. I know I can do it!!! I know weight doesn't mean anything, but I like to see it drop :)
Total: 1348
Fat: 76 686 53%
Sat: 17 152 12%
Poly: 6 57 4%
Mono: 20 179 14%
Carbs: 30 67 5%
Fiber: 13 0 0%
Protein: 134 534 41%

[rubes00]

Weight: 138.6
Today's workout was just OKAY! I killed my tris on my first exercise so the other too were weak :) My bi's went fairly well. I realized that I do no like preachers... just didn't feel good. I did move up in bb curls. 35 lbs baby!!
Ha. Today's diet will be the exact same as yesterdays so I will not be logging it. I actually might just cuz I don't like blank days ;) I had my husband drop me off down from the gym and I ran the rest of the way home. 1.7 miles. It was about 56 degrees out so kinda chilly!!

[rubes00]

Weight: 138.8
Today was legs. I was so freakin tired this morning... I almost left after I got to the gym :) Ha, but I stuck it out and did my leg workout! I'm dead now.... Macros were about the same yesterday. I'll be doing the same today. Im actually going to the gym six days this week. So I'll do shoulders tomorrow, back on friday, and depletion on Sat. I get my BF taken friday morning... I hope it's gone down.

[rubes00]

okay here's todays macros:
Total: 1750
Fat: 106 957 57%
Sat: 17 151 9%
Poly: 14 130 8%
Mono: 37 332 20%
Carbs: 41 84 5%
Fiber: 21 0 0%
Protein: 157 627 37%

** today was really really difficult for some reason. i used today as a higher calorie day. tomorrow i will go really low..... ahhhh im so tired ;(

[rubes00]

Weight: 138
Today was supposed to be my day off but since I am adding a depletion workout, I did shoulders today and will do back tomorrow... My workout went good. My legs were really sore from yesterday so I only did like 6 min of cardio. Haha. I figure that's better than nothing right! I do work today so I'll be on my feet for about 4 hours at work. I'm excited to get my BF taken tomorrow morning!

[rubes00]

So I got my BF tested this morning.... it was the exact same as last time (9/4)... 23.6% I am holding onto a little water weight right now (female things) so that could cause some discretion! Im pretty bummed right now. I think I'm gonna continue keto for about two more weeks and then slowly re introduce carbs into my diet and just eat really clean. We'll see what happens......

[stewart3860]

Hi there! You're doing really well! I was wondering if you could post what you eat. I'm really interested in the keto diet, and tried it today, but wasn't able to keep my protein high, and get the ratio right.

Thanks!

[rubes00]

Okay, I'm back.....
Went out of town for three days for my mom's birthday and ate like crap the whole freakin time... stupid carbs :) Oh well. I've decided to stop the keto diet. I just didn't do all that well on it. I know my main problem was the carb ups. I totally abused them :( I'm doing a sort of keto/South Beach diet at the moment to ease carbs back into my diet. I think I gained like 10 lbs in the last three days!!! So first I gotta lose all the bloat. Then I will most likely add oatmeal back in the morning and maybe a sweet potato at lunch. I'm gonna rotate meals with protein shakes so my cals will proabably be pretty low. Right now I'm doing
Salmon and Asparagus/Broccoli
Protein Shake
Salad with low fat dressing (veggies, shrimp, lean meat)
Protein Shake
Eggs and low fat cottage cheese.
We'll see how this works for the next two weeks.