Future Fitness Model

[stewart3860]

I am going to compete in April or May of 2008, in fitness modeling with FAME (possibly figure too, but i might not have enough muscle for that). So I've started a keto diet today.

I am 5'6, 145 lbs, 20.8%bf, and would like to see how long it takes to get to 10%, and then back off a little to 12-14%, depending on how I like the look, and then cut down again for comp. I need to lose 18 lbs of fat. I am mostly a mesomorph.

I workout 6 days a week, weights everyday, and HIIT a couple of times a week.

I'm aiming for 1400-1500 cals, with my ratios around 55p/40c/5f, and will tweak the diet as i progress.

My meal plan for the day is as follows:

M1 : coffee, 1/2 scoop protein powder
M2 : 1 scoop protein powder, 4 oz 1% milk (post workout)
M3 : 200g egg white, 1 oz cheddar
M4 : 4 cheese strings, 1 oz cashews
M5 : 2 oz pepperoni, 1 large chicken frank
M6 : Sirloin burger

1415cal, 136g protein, 17g carbs, 81.3g fat
58p/7c/35f

I am def open to any suggestions...

[daYDreAmErX]

Eat veggies. Oh, and this is not keto... your ratios are wrong.

[stewart3860]

ahhh...will do some more research...I guess it is hard to let go of the high protein thing. Thanks for the honesty :D

[daYDreAmErX]

ahhh...will do some more research...I guess it is hard to let go of the high protein thing. Thanks for the honesty :D

Try to shoot for 65% F / 30% P / 5% C

And eat your veggies :D

[stewart3860]

So I put my cals into Calorie-count, and it says I was 51% fat, 39% protein, 5% carbs...meh.

I wil def plan my meals better today and get my fat up. Got my bodyfat done yesterday so I can calculate how much protein I need a little better. My bf 20.3, 115lbs of lbm, multiplied by 0.9 = 103g protein, So on non workout days I'll aim for 105-110g protein, and on workout days, I'll aim for 125-140g protein.

Vile vile veggies, but I will eat them...ewwww...

[daYDreAmErX]

Vile vile veggies, but I will eat them...ewwww...

I'm on a spinach buzz right now lol

[stewart3860]

hahaha...spinach...I have a really good recipe for spinach and ricotta, gets a lb of spinach in...might try to fit it in my macros tomorrow.

So here's my meals from today
M1 : coffee, 1 scoop pp
M2 : 200g egg white, 2 oz mozzarella, 1 tsp margarine, 1.5 cheesestrings
M3 : 24 almonds, 3 cheesestrings
M4 : 109g pepperoni
M5 : 5 pepperettes

Have to do some grocery shopping today, and buy some food I can actually eat on this...you know, the ones that actually say there are no carbs in the food. And I'm going out to get some full fat cheese tonight...mmm...cheese.

55F/39P/6C

[stewart3860]

Meal for today :

M1 : coffee, 1 scoop pp, 1 minute muffin (no baking powder)
M2 : 200g egg white, 1 oz mozzarella cheese, 2 slices bacon
M3 : 8 slices gypsi salami, pp
M4 : 2 slices bacon, 1 NYF Hot dog
M5 : NYF Hot Doy
M6 : PP

So my macros are 1773 cal, 160g protein, 18g carbs, 117g fat, which puts my percentages at 36p/4c/60f, so they are almost bang on today :)

my cals are a little high, but I read that the first time on Keto, females need around 150-175g protein, so I have to adjust my activity accordingly. Have arms today at the gym, and might do some HIIT while I'm there.

[rubes00]

hey i noticed that you had commented in my log! thanks for the compliment. i've actually decided to come off keto and go back to just a really clean eating diet with some carbs in the morning. i'm actually doing a tweaked version of the south beach diet right now to kind of ease carbs back into my diet. i just had three days worth of eating like crap and i feel like a cow now :) haha. good luck with the diet though!! your progress pics look great!

[stewart3860]

hahaha...I def know what your talking about feeling like a cow there...lol.

I've done the South Beach Diet before, it's actually really good. Thanks for getting back to me. I read through the thread again, and got some good ideas. I'm going to try that cheesecake cupcake ;)

Thanks for checking out my pics...although i still have lots of work to do...hahaha

Have a great night!

[stewart3860]

M1 : coffee, 1 minute muffin, 2 tsp margarine
M2 : pp, 200g egg white, 2 oz marble cheese, 2 cheesestrings
M3 : pp, 5 pepperettes
M4 : 1 minute muffin, 2 tsp margarine
M5 : Sirloin burger
M6 : 1 minute muffin, 2 tsp margarine
M7 : pp

1834 cal, 180g protein, 18g carbs, 108g fat, which puts me at a 41p/4c/55f.

I missed today's workout, so I have go tomorrow morning and evening to get them both in, which accounts for the extra cals and more protein for tomorrow. I know, I know, that's a lot of 1 minute muffins, but i like them, and they really do taste like a real muffin. Plus, there's so many different variations, and really, this is what i do with food. I like them! (can you tell i'm about 3 hours late for my bedtime...hahaha)

oh well, nighty night!

[stewart3860]

So i got to the gym both times yesterday to get my arm and shoulder workouts in. YESS!!! I think I'll wait until I'm in ketosis a little more to do a refeed, I feel really full all the time and I'm not really having any cravings, so I think I'll hold off until I feel like I need it. Gonna try to take new pics this weekend, see if I've made any progress...don't think so though.

M1 : coffee, 1 minute muffin, 2 tsp margarine, 2 cheesestrings
M2 : 200g egg white, 1 oz marble, 2 cheesestrings
M3 : pp, 5 pepperettes
M4 : 1 minute muffin, 2 tsp margarine
M5 : spinach and ricotta patties (mmmmm...gets a 1/4 lb of spinach in)
M6 : 1 minute muffin, 2 tsp margarine

so my macros are 1728 cal, 140g protein, 16.2g carbs, 116.2g fat, which puts me at 34p/4f/63f, so my numbers are pretty close.

Plus, that ketostix gave me some good news...i am in a MILD state of ketosis, but I'll take it...hahaha.

Doing abs today, and then legs tomorrow, plus a muscle class on Sat, and might include some form of cardio if my knee is okay by then...

HAVE A GREAT DAY!

[stewart3860]

It was Thanksgiving this weekend, so I was unable to get on here long enough to log my progress. Also, had my refeed this weekend, and lots of home cooking, so I don't know my cals or ratios.

So here's the weekend update:

Bodyfat : Oct 6th 18.4% (down from 20.3)
Weight : 140 (down from 142)

VERY HAPPY with the results of the first week.

M1 : coffee, 200g egg white, 1 oz cheese, 1 slice bacon
M2 : 2 oz cheese
M3 : 5 pepperettes
M4 : New York Fries Hot Dog
M5 : 5 slices gypsi salami
M6 : New York Fries Hot Dog

1525 cal, 103g protein, 12g carbs, 119.5g fat ratio is 27p/3c/71f.

Protein and cals are low b/c can't get to the gym today, plus I want to get in to ketosis ASAP.

[stewart3860]

M1 : Coffee, B12, vitamins
M2 : Protein Powder
M3 : Coffee, 2 1 minute muffins, margarine
M4 : 200g egg white, 1 oz marble, 1 slice bacon
M5 : 8 slices gypsi salami, 1 minute muffin, margarine
M6 : Sirloin Burger, 1 large chicken frank, 1 cheesecake cupcake
M7 : Protein Powder (optional if i hit the gym a 2nd time)

without protein powder : 1774 cal, 123.6g protein, 16.3g carbs, 128.8g fat
29p/3c/68f

with protein powder (M7) : 1904 cal, 149g protein, 18g carbs, 130g fat
33p/4c/63f

[stewart3860]

I totally went off plan yesterday, not carbs, just lots of fat and protein, so I'm not having a refeed this weekend. I haven't seen any progress this week, and I'm not going to gain more fat. I'm going to post my meals and workouts at the end of each day, b/c they always change a little bit.

[stewart3860]

yesterday's macros

1492 cal
100g protein
9g carbs
102g fat

[Mo_ria]

Nice progress pics in your body blog---keep up the good work!
What are your workouts like lately? Do you do a lot of cardio? I am always curious about other women on keto diets and what kind of training they do.
I am having a "stall" week myself, it seems. Arrrgh. I think the scale is a treacherous thing on keto...
Mo

[stewart3860]

Nice progress pics in your body blog---keep up the good work!
What are your workouts like lately? Do you do a lot of cardio? I am always curious about other women on keto diets and what kind of training they do.
I am having a "stall" week myself, it seems. Arrrgh. I think the scale is a treacherous thing on keto...
Mo

Thanks! Congrats on the nearly 20 lbs weight loss. That's great!

I don't actually do any cardio. I do a 6 day split, and workout for 30 mins every morning just with heavy weights(heavy for me anyway!) yes. i agree on the scale being a bad sense of progress on keto. I try to take my measurements on a week like that, or use the keto sticks to motivate my self. It sucks though!

What are your workouts like?

[stewart3860]

did my carb-up yesterday, didn't take my macros, i know I ate enough carbs, kept the fat low, and protein reg. Starting to moniter them again today.

[Mo_ria]

Ah, the carb up. I just ate a sandwich and it was like, the most thrilling thing ever. :)
My workouts actually sound a little like yours (mainly because I HATE cardio, deathly boring now that my cardio partner is in frickin' Georgia!) but lately I have been starting to do more HIIT/puke inducing cardio on top of the lifting. I have a lot of fat to lose, tho, so a little different that what you might need. I'm dropping down to 3 weight workouts and 1 total body lifting circuit for my depletion day. Do you do circuits for depletion or do you lift heavy? I tried the second option last weekend and I thought I was going to either pass out or vomit or both...geez!
Mo

[stewart3860]

Ah, the carb up. I just ate a sandwich and it was like, the most thrilling thing ever. :)
My workouts actually sound a little like yours (mainly because I HATE cardio, deathly boring now that my cardio partner is in frickin' Georgia!) but lately I have been starting to do more HIIT/puke inducing cardio on top of the lifting. I have a lot of fat to lose, tho, so a little different that what you might need. I'm dropping down to 3 weight workouts and 1 total body lifting circuit for my depletion day. Do you do circuits for depletion or do you lift heavy? I tried the second option last weekend and I thought I was going to either pass out or vomit or both...geez!
Mo

You only had one sandwich for your carb up?!?!?! Maybe I am doing it wrong then...hmmm.

Yes, I have never had a training partner. The good news about doing a higher intensity workout is that you burn more cals while you're doing it, and then you ALSO burn more cals for the rest of the day.

i DESPISE cardio. I started with 3 weight workouts, and 6 days of running. And i've changed it to the split.

For depletion I do a muscle class at the gym, and then do my regular leg day, cuz i know it takes a lot of energy to get my legs done. So I guess a combination of the two. What works for you? Do you use those ketostix things?

[stewart3860]

Cals : 1831
Protein : 133g
Carbs : 17.8
Fat : 133g

30p/4c/66f

[LedJinDairy]

Cals : 1831
Protein : 133g
Carbs : 17.8
Fat : 133g

30p/4c/66f

Looks good, but ahhh I'm so glad I'm not a girl...I love to eat way too much.

[stewart3860]

Looks good, but ahhh I'm so glad I'm not a girl...I love to eat way too much.

lol, yes, I have to say I'm pretty jealous of guys, your diet is my maintenance! *shaking fist*

[stewart3860]

1771 cal
130g protein
15g carbs
125.6g fat

30p/4c/66f

[stewart3860]

Tuesday's Macros 29p/3c/68f back day
1993.5 140.9 15.6 145.4
cal protein carbs fat


Wednesday's Macros 29p/4c/67f off
1711 123.3 15.3 125.8
cal protein carbs fat

[Mo_ria]

You only had one sandwich for your carb up?!?!?! Maybe I am doing it wrong then...hmmm.

Yes, I have never had a training partner. The good news about doing a higher intensity workout is that you burn more cals while you're doing it, and then you ALSO burn more cals for the rest of the day.

i DESPISE cardio. I started with 3 weight workouts, and 6 days of running. And i've changed it to the split.

For depletion I do a muscle class at the gym, and then do my regular leg day, cuz i know it takes a lot of energy to get my legs done. So I guess a combination of the two. What works for you? Do you use those ketostix things?

Oh no, trust me---I had way more than just a sandwich for my carb up! There was cereal, brown rice, yogurt and some other stuff going down, too. I'm sure you're doing it just right.

I also despise cardio now. I think about the Stepmill and my jaw just starts clenching, ha ha.

Your depletion sounds scary! I am always afraid I am going to drop something on my head and kill myself by Friday, so I usually stick to high rep work on machines and that's bad enough...

I do use ketostix, mainly to ease my sick mind during the week that something is happening, LOL.

Glad to see you posting and hope your week is coming along nicely!

[stewart3860]

Oh no, trust me---I had way more than just a sandwich for my carb up! There was cereal, brown rice, yogurt and some other stuff going down, too. I'm sure you're doing it just right.

I also despise cardio now. I think about the Stepmill and my jaw just starts clenching, ha ha.

Your depletion sounds scary! I am always afraid I am going to drop something on my head and kill myself by Friday, so I usually stick to high rep work on machines and that's bad enough...

I do use ketostix, mainly to ease my sick mind during the week that something is happening, LOL.

Glad to see you posting and hope your week is coming along nicely!

yes...I don't do cardio...it sucks! hahaha...

lol...sometimes when I do some exercises, I wish I had a training partner...but oh well...

[stewart3860]

Thursdays' macros 36p/1c/63f Arms day

1866 150.9 5.8 116.1
cal protein carbs fat

[pacificgrl]

hey! psyched to see another girl w. a keto log.

we're eating around the same cals. what are your fat sources?

[stewart3860]

Hello!

pacificgrl - Hi! I get my fat from olive oil and cheese. I also look for sausages that have no carb count, and that helps a lot too.

Friday's macros
protein carbs fat
155.5 5.4 95.4 cals
622 21.6 858.6 1502.2
41% 1% 57%

Saturday's are unknown, I don't calculate anything on my carb up. But it was tasty ;)

[stewart3860]

Sunday's Macros
1690 cal
143g protein
19.5g carbs
121.15g fat

33p/4c/63f

Monday's Macros

1900 cal
165.5g protein
25.3g carbs
123.9g fat

35p/5c/60f

[stewart3860]

Tuesday's Macros
1580 cal
136.5 protein
21.5g carbs
108g fat
34/5/61

[stewart3860]

Wednesday's Macros
1580 cal
136.5g protein
21.5g carbs
108g fat

Thursday's Macros
1580 cal
136.5g protein
21.5g carbs
108g fat

yes they are exactly the same. I have to empty my freezer before I get anymore groceries...so I'm eating the same stuff everyday until it is all gone. I almost broke my foot opening it today to get some ground chicken for my burger. My foot hurts.

[pacificgrl]

Wednesday's Macros
1580 cal
136.5g protein
21.5g carbs
108g fat

Thursday's Macros
1580 cal
136.5g protein
21.5g carbs
108g fat

yes they are exactly the same. I have to empty my freezer before I get anymore groceries...so I'm eating the same stuff everyday until it is all gone. I almost broke my foot opening it today to get some ground chicken for my burger. My foot hurts.

i have a near empty fridge too. it had all my pre-keto foods and now i get to do a big shopping trip and that freezer with steaks. maybe treat yourself to a new spice (lemon pepper?) or dressing (caesar? blue cheese?) so that everything tastes new.

[Mo_ria]

HA! I am not the only one eating out of my freezer...
;)
Buffalo and frozen veggies, baby. All the way.

[stewart3860]

Good idea pacificgrl, I went out and got some paul newman's dressing. Parmesan and garlic or something, I can't remember.
Got some garlic plus seasoning too...garlic is a natural thermogenic...plus I FREAKIN LOVE THE STUFF!!! hahahahaha

Mo_ria - yes, veggies are evil. Evil they are. But alas, if I melt a TON of cheese on them, I can't really taste it anymore...hahaha

[pacificgrl]

Good idea pacificgrl, I went out and got some paul newman's dressing. Parmesan and garlic or something, I can't remember.
Got some garlic plus seasoning too...garlic is a natural thermogenic...plus I FREAKIN LOVE THE STUFF!!! hahahahaha

Mo_ria - yes, veggies are evil. Evil they are. But alas, if I melt a TON of cheese on them, I can't really taste it anymore...hahaha

awesome. i took my own advice and got some mayo made with olive oil. it wasn't cheap and i walked forever to get it. too bad i dropped the jar on the floor (!!!) and only got to try what made it on my plate before hitting the floor. it was so upsetting. yummy though.

[stewart3860]

awesome. i took my own advice and got some mayo made with olive oil. it wasn't cheap and i walked forever to get it. too bad i dropped the jar on the floor (!!!) and only got to try what made it on my plate before hitting the floor. it was so upsetting. yummy though.

Boourns! That SUCKS! Stuff like that happens to me, like me spilling my coffee all over myself on the way out the door.

Friday's Macros
1460 cal
107g protein
21.5g carbs
111.2g fat
28/6/66

[pacificgrl]

good comparision. i'm getting another jar this afternoon and i might ask the store clerk to wrap it bubble wrap.

any great plans for your weekend? carb-up? ; )

[stewart3860]

No carb-up plans for this weekend. I ate some chocolate today, not planned but oh well. I'm going to try to get to the gym for a run this evening and run some of it off. Oh well.

What about you?

[pacificgrl]

No carb-up plans for this weekend. I ate some chocolate today, not planned but oh well. I'm going to try to get to the gym for a run this evening and run some of it off. Oh well.

What about you?

probably going out to dinner tonight but it will be keto. tomorrow is a general cardio day - a few miles of walking (if the weather is nice) and maybe the ellipitcal for 20min. sunday is a depletion workout of full body and a run since i'm doing a 1 meal carb-up. PLUS fun stuff like the movies, etc.

[stewart3860]

sweet! Sounds like a good day planned out!

I'm going to use a guest pass at a gym near my house, so I'm going to do a killer depletion workout, legs, and a 30 min run. Have a LOT of housework to do today too, so I'm looking forward to resting tomorrow.

do you know what movie you are going to see? I haven't been to the movies since my son was born...2.5+ years ago...hahaha

[stewart3860]

Monday/Tuesday/Wednesday Macros
1919 cals
137.6g protein
14.6g carbs
136.6g fat

30/3/67

Didn't get my run in yesterday, everyone is sick but me in my house, so I'm the gopher...getting food, drinks, and running out for errands. They are both sick today too, but I'm going when mini-me naps, and that FINAL! lol

My cals are all the same b/c I have to eat the food that's there...it's getting all freezer burned...so it must be eaten!

Have a great day!

[pacificgrl]

Monday/Tuesday/Wednesday Macros
1919 cals
137.6g protein
14.6g carbs
136.6g fat

30/3/67

Didn't get my run in yesterday, everyone is sick but me in my house, so I'm the gopher...getting food, drinks, and running out for errands. They are both sick today too, but I'm going when mini-me naps, and that FINAL! lol

My cals are all the same b/c I have to eat the food that's there...it's getting all freezer burned...so it must be eaten!

Have a great day!

aww what a devoted mom! do you ever hire a babysitter? if you don't already have a subscription to netflix, you should get one. i saw the new clooney movie. it was ok.

i missed my morning run too and if i have enough energy at 6pm, i'll make up for it. enjoy yours!

[tbradfor]

Hi Stewart3860,
I wish you the best of luck. I'm sure you'll do great. I plan in competing in the Fame Fitness model (muscle model) contest in 2008. Stay focused and consistent.
Tbradfor

[stewart3860]

pacificgrl - thanks :) I don't like the idea of babysitters...rather my mom do it. I hate missing a workout, I hope you get your run in!

tbradfor - Wowo, you have an amazing avi! Which competition are you entering? I'm either doing the Ian Walling one, or the Canadian Championships in Toronto. You will place well with that body :)

[Tootella]

Boourns! That SUCKS! Stuff like that happens to me, like me spilling my coffee all over myself on the way out the door.

Friday's Macros
1460 cal
107g protein
21.5g carbs
111.2g fat
28/6/66


"Are you all saying Boo or Boourns?"
"Booooooooooooooooo!"
(little old man raises his hand) "I was saying Boo-urns"

[stewart3860]

"Are you all saying Boo or Boourns?"
"Booooooooooooooooo!"
(little old man raises his hand) "I was saying Boo-urns"

lmao!!!!

[MsFitFern]

Cheese and pepperoni? Where did you get this diet ,at Dominoes? I am a FAME masters pro fitness model myself. You need an eating clean diet. Get the book, the eat clean diet by Tosca Reno......cant go wrong with that one.
Fern

[stewart3860]

I personally am not having success with keto, I'm going to give it one more week, and then switch to 40/40/20.

[Mo_ria]

It's definitely not for everyone....I bet you have a pretty functional metabolism as far as carbs go...lucky girl!
Keep us posted!
Mo

[Tootella]

When do you work out your legs? Do you do it as part of your depletion? Or do you do them after your carb up?

One source says to work them the day before depletion, another says to work them 2 days after carb up.

I'm doing a 1 day carb-up, (brand new to keto, haven't carbed up yet) And I can't figure out when to work out my legs.

Just wanted to see how you do it.

[stewart3860]

Keto is over for me. I wasn't doing it right, (the carb-up), and restricting my food intake was causing a lot of cravings. I know this is a good diet for most, but it was just not working for me. I'm switching to 40/40/20, which puts me at 160g protein, 160g carbs, 35g fat. And I'm just going to eat like that until one week I don't lose any weight, and then I'll have a cheat day. Hoping that will be around 3 weeks.
Thanks for your support everyone!

Tootella - I did my leg workout as part of my depletion workout, I just found that I did legs first, and then a muscle class afterward, I could get the whole leg workout in. If I tried afterward, it would only be half done, I just wouldn't have the energy to get through it.

I needed to work on my back and my chest development, so I did those after my carb up. The first two days you have a lot more glycogen, and are able to push harder with the weights. Some people find legs really difficult to do on keto, but I can see definition in my legs, but not my chest and only a little in my back. So if there's a bodypart that's kind of lacking, do that one of the first two days and you'll see some gains in a couple of weeks. Good luck!

[pacificgrl]

Keto is over for me. I wasn't doing it right, (the carb-up), and restricting my food intake was causing a lot of cravings. I know this is a good diet for most, but it was just not working for me. I'm switching to 40/40/20, which puts me at 160g protein, 160g carbs, 35g fat. And I'm just going to eat like that until one week I don't lose any weight, and then I'll have a cheat day. Hoping that will be around 3 weeks.
Thanks for your support everyone!

Tootella - I did my leg workout as part of my depletion workout, I just found that I did legs first, and then a muscle class afterward, I could get the whole leg workout in. If I tried afterward, it would only be half done, I just wouldn't have the energy to get through it.

I needed to work on my back and my chest development, so I did those after my carb up. The first two days you have a lot more glycogen, and are able to push harder with the weights. Some people find legs really difficult to do on keto, but I can see definition in my legs, but not my chest and only a little in my back. So if there's a bodypart that's kind of lacking, do that one of the first two days and you'll see some gains in a couple of weeks. Good luck!

are you going to do a new journal?

that's a great tip to work the body part for peak muscle dev right after a carb-up. i'll have to try that.

[stewart3860]

i've started a new journal. here's the link

http://forum.bodybuilding.com/showthread.php?t=5420133

I'm also going to enter the BFL challenge. starting pics will be taken today :)