My Anabolic Solution Log

[rob999]

I posted this in the regular Fat Loss section but since it is a Keto diet I decided to repost it here:

From Monday:
Today is the first day of my Anabolic Solution diet. This is based on the book by Mauro Di Pasquale.

Today's food:
8am - 3 eggs with peppers, onion, spinach, and cheese
11am - Salad with 7oz Chicken breast and Caesar dressing
noon - work out
1:30pm - Whey protein shake
4pm - Salad with 7oz Chicken breast and Caesar dressing
Broccoli and green beans - Raw w/Hummus
7pm - Grilled salmon
broccoli steamed
10pm Optibol Shake

So my macros for the day are:
grams cals %total
Fat: 136 1226 57%
Carbs: 27 65 3%
Protein: 217 870 40%
Total: 2246 Cals

Daily Supplements:
10 fish oil caps
5 Flax caps
5 Borage caps

For the next few weeks I am not planning on pushing it during my workouts while I adjust to this diet (this is highly recommended in the book...)
Today I did 10 minutes on treadmill walking, back workout 3 exercises X 3 sets each X 10-12 reps. Followed by 15 minutes on the treadmill walking at 4mph w/ incline at 4. I do plan on adding in 30-45 minutes of cardio in the AM later this week, again walking at 4mph w/incline at 4.

I will be doing a carb load on Fridays and Saturdays in the future but will do the first 12 days w/o any carb load (Again, directly from the book).

I am currently 205 lbs, I don't really want to use weight as a goal, but I think about 180-185 should be a good weight for me. I still have to take some body measurements later, so I have something to compare to.

Tuesday:
grams cals %total
Total: 2156
Fat: 127 1139 55%
Carbs: 19 32 2%
Protein: 229 917 44%

Felt pretty good considering my low carbs.

Wednesday -Today:
grams cals %total
Total: 1639
Fat: 93 836 53%
Carbs: 26 52 3%
Protein: 175 699 44%

Didn't eat enough today... not sure what happened....

[rob999]

Here are today's numbers:
grams cals %total
Total: 1939
Fat: 133 1198 62%
Carbs: 20 61 3%
Protein: 172 687 35%

Still a little low on Cals... I don't eat red meat...so I have to add fat to my chicken...
Turkey Burgers tonight, put some blue cheese and banana peppers in the burgers, pretty good combo.

Today was leg day, man I am dragging in the gym, I have the endurance for the whole workout but not for the heavy weights. I don't feel weak or run down, much to my surprise, but I my lifts have been a little sad.

[rob999]

Here are today's food numbers:
grams cals %total
Total: 1641
Fat: 108 969 62%
Carbs: 25 49 3%
Protein: 136 543 35%


I still have my before bed meal to go so I should come in just a little low on Cals/protein but not too bad.

Didn't lift today, work got in the way...

Bought some Keto sticks and tested today, was at Moderate...so the fun has started.

I've had a nagging headache for the past 2 or 3 days, not too bad just annoying...Anyone else get this?

[rob999]

My numbers from today, before my evening shake:
grams cals %total
Total: 1622
Fat: 101 909 56%
Carbs: 18 67 4%
Protein: 163 652 40%

Good workout today, did Shoulders and had better strength today than I have had in a while. Followed up with 20 minutes on the treadmill at 4 incline and 4mph - ran at 6mph for 5 minutes.

Still having headaches, I think it is from not sleeping well for a few nights...

[rob999]

Missed my Sunday post, food was about the same....

Here are today's numbers:
grams cals %total
Total: 1736
Fat: 115 1034 62%
Carbs: 19 31 2%
Protein: 150 600 36%

Still doing well, having trouble getting enough cals...odd problem to have....

Bought some Udo's oil over the weekend, love the stuff. I don't like Flax or Olive oil in my shakes the taste just makes me gag... the Udo's is almost tasteless and makes my basic protein shake taste richer.

No gym today, work...again. Going to hit it first thing in the AM so work can't get in the way again tomorrow.

[rob999]

Here are today's numbers:
grams cals %total
Total: 2144
Fat: 127 1141 55%
Carbs: 25 55 3%
Protein: 216 863 42%

Good day, got a few more calories in me.
Still waking up with killer headaches...couple aspirin took care of it.

[rob999]

Here are todays numbers:
grams cals %total
Total: 1770
Fat: 113 1018 60%
Carbs: 20 35 2%
Protein: 161 643 38%

Odd day, I was hungry all morning but behaved... then tonight I had to force myself to have dinner.

Headache still here, but seems to be fading slowly...

Haven't weighed myself since Day 1...I have my first carb up this weekend. I will do it Sat/Sun so I plan to weigh myself on Friday and see how I'm doing.

[rob999]

I had two day 5's... so this is really day eleven...

Here are todays numbers:
grams cals %total
Total: 1394
Fat: 74 664 51%
Carbs: 24 35 3%
Protein: 152 606 46%

Way to few cals... ate all of the food I prepared but it was not enough...
I also realized I am not adding the cals for my fish/flax/borage oil caps so that is another 100-150 cals.

Didn't make the gym again...so no scale...so no progress report.

leave for a road trip for the weekend tomorrow, so my first carb-up will be on the road...good thing I do like a McDs shake!

[rob999]

OK, so I went away last weekend...to the lovely state of Alabama....

I did a crappy carb load over the trip, way too much fried food ...welcome to the south...everything fried.

Starting Sunday I have moved back to Keto.

I have been all keto this week but with school and work I haven't had time to fun my food through fitday.com....

I weighed myself and I am at 199 do down 6 pounds in 3 weeks not too impressive but not too bad...as my workouts and cardio have been very limited .

[rob999]

Back on track.
Did a carb-up on Sat hit 250g of carbs...but only did the 1/2 day carb-up due to lack of exercise last week.

Here are today's numbers:
grams cals %total
Total: 1582
Fat: 105 942 58%
Carbs: 23 73 4%
Protein: 153 612 38%

5 of those carbs are raw broccoli..but I was putting everything into fitday...

Good workout today, did chest yesterday and back today.
Also ran for 20 minutes on treadmill after lifting.

Work has calmed down a little, so I plan on hitting the gym before work for cardio 3-4 times this week and lift later in the day.

[jked4life]

Back on track.
Did a carb-up on Sat hit 250g of carbs...but only did the 1/2 day carb-up due to lack of exercise last week.

Here are today's numbers:
grams cals %total
Total: 1582
Fat: 105 942 58%
Carbs: 23 73 4%
Protein: 153 612 38%

5 of those carbs are raw broccoli..but I was putting everything into fitday...

Good workout today, did chest yesterday and back today.
Also ran for 20 minutes on treadmill after lifting.

Work has calmed down a little, so I plan on hitting the gym before work for cardio 3-4 times this week and lift later in the day.

What's your height and weight? I was wondering because some of your calorie levels seem really low. Fine if you aren't that big a guy, but for someone my size that would be shutting down the metabolism.

Looks good though :)

[rob999]

What's your height and weight? I was wondering because some of your calorie levels seem really low. Fine if you aren't that big a guy, but for someone my size that would be shutting down the metabolism.

Looks good though :)

My Cals are too low... I'm 6'3" 200lbs...
I am not trying to keep my cals this low I am aiming for 2000 per day, but did come up pretty short yesterday. I keep having that problem on this diet, mainly because I don't eat red meats... even with fat added chicken does not seem to add up that much...
I have been making an attempt to avoid shakes as much as possible but I might have to give in soon to boost both my protein and overall cals.
I have a jug of powder that is:
Calories: 122
Calories from Fat: 9
Total Fat: 2g
Saturated Fat: 1g
Total Carbohydrate: 4g
Dietary Fiber: 1g
Sugars: 1g+
Protein: 25g
that with a tablespoon of Udo's seems pretty good...

Any other thoughts on adding 'good' cals. My ratios have been pretty good but I just don't have the desire for much more 'real' food....

[Mo_ria]

Maybe you should make a batch of the Keto cookies....they're pretty yummy and they're almost entirely fat. I hate eating red meat and pork, too, so I know how that goes, plus my appetite gets very wonky on CKD anyway...what about turkey bacon and chicken sausages? I cook mine in coconut oil or butter and that adds up to more calories...

[rob999]

Good day,
I didn't have time to type my food into fitday yet, but here's my food:
4 eggs w/cheese
salad w/ chicken, parm. cheese and ceasar dressing
pwo shake - 100% whey + 8 fish oil tabs and 1 flax and 1 borage
Chicken Parm. Lots of cheese...
turkey burger with cheese and mayo
ricotta w/peanut butter,cocoa, and splenda (stolen from the southbeach diet book)

Didn't do cardio today, my knee was bothering me... did Shoulders though, strength was pretty good.

I think I often miss little things when typing into fitday, so I think I usually do have a 100 or 200 more cals than listed...

[rob999]

Here are today's numbers:

grams cals %total
Total: 1736
Fat: 120 1078 62%
Carbs: 19 59 3%
Protein: 152 606 35%

Did 45 minutes of cardio this morning before breakfast. Had 4 scoops of xtend during the cardio.

[rob999]

Here are today's numbers:
grams cals %total
Total: 1810
Fat: 127 1143 63%
Carbs: 23 70 4%
Protein: 150 601 33%


Worked Legs today plus 15 minutes on the treadmill.
Looking forward to my carb up tomorrow...

[rob999]

My weight has not really changed, still 199 - but I don't own a scale so I can't check first thing in the am...

my waist is down from 34.5 to 33...woo hoo

Not bad for just under a month.

[rob999]

Did my carb up over the weekend... was only going to be a one day thing but I had a bit more beer than intended on Saturday and decided to add carbs on Sunday as well....figured my liver was too busy saturday to process my glucose properly.....

Not too crazy of a carb up still....

Here are todays numbers:
grams cals %total
Total: 1737
Fat: 101 905 53%
Carbs: 10 41 2%
Protein: 193 771 45%

My percentages are a little off today, I managed to get more protein...

Did 45 minutes on the treadmill this am.

Then did back this afternoon.

[rob999]

Here are today's numbers:

grams cals %total
Total: 1957
Fat: 146 1316 68%
Carbs: 20 50 3%
Protein: 144 576 30%

Actually go some calories today... that's good, I've been having trouble hitting 2000 cal per day....