First attempt at keto diet

[andyglidewell]

Allright I started yesterday.

Meal 1: 3 scrambled eggs with american cheese

Meal 2: 2 oz brazil nuts

Meal 3: 2 chicken thighs with a caesar salad

Meal 4: 2 TBS Natural Peanut Butter and 2 oz pepper jack cheese

Meal 5: 3 oz Cream cheese and 45g protein powder

Meal 6: Salmon and Mustard Greens

http://s181.photobucket.com/albums/x189/andyglidewell/?action=view&current=untitled.jpg

I'm trying to get 2300 calories or so in.

[andyglidewell]

Allright day 2

Meal 1: 3 eggs with a slice of cheese
Meal 2: 2 tbsp of natural peanut butter and .5 ounce almonds.
Meal 3: 3 butterball italian turkey italian sausages and a caesar salad with flax seed
Meal 4: 1 ounce pepperjack cheese and .5 ounce almonds
Meal 5(post workout): one scoop ON extreme milk chocolate 2 scoops xtend and one serving of gatorade
Meal 6: 2 turkey sausages spinach salad with ranch dressing. I forgot how good ranch dressing was. One ounce of brazil nuts.

protein/fat/carbs/fiber
159/170/56/23

I bought some metamucil today since my fiber intake is so low. I also got some ketostix. My workout for today was:
20 minutes of treadmill running 5 minute warm up 10 minutes running and then 5 minutes walking on an incline
Bench Press: 135x8, 185x6, 225x5, 225x5, 255x4, 275x2, 135x8
Dips: 0x8, 45x6, 70x5, 70x5, 0x8
Pulldowns: 135x8, 150x6, 150x6
2 sets of ball crunches with a 25 pound plate
3 sets of 8 hanging leg raises
3 sets of 8 kickbacks with a 35

I got a little dizzy today around 2 pm or so. It's also hard to force myself to eat so much food. Oh yeah the protein powder and cream cheese mixed together is soooooo good. The workout was pretty good actually. I thought it would be pretty bad since I was dizzy but I got over that by the time I got off work. I wasn't a big fan of the chicken thighs so I'm going to cook a chicken breast and put a slice of cream cheese in the center. Oh yeah I love cream cheese.

Any constructive criticism is very welcome.

[andyglidewell]

Do you count fiber towards your total carbs for the day????

[Hazsun]

Do you count fiber towards your total carbs for the day????

no, you don't need to, fiber never get digested by the body so don't count it.

[andyglidewell]

That's good news. The ketostix read low this morning. I guess I need to push it more on the cardio today.

[CYTX]

If you add some avocados that will really help your fat and fiber too. I also add flax meal with my whey to get more fat and fiber there too.

Keep up the good work.

[andyglidewell]

Yeah I was looking for some avocados but the ones at the store were all brown and gross looking. They have slimcadoes but I don't like them nearly as much plus they don't really help on the fat side. Thanks for the help though.

[CYTX]

Yeah I was looking for some avocados but the ones at the store were all brown and gross looking. They have slimcadoes but I don't like them nearly as much plus they don't really help on the fat side. Thanks for the help though.

I get mine from Costco and they are usually really good. I get them a bit firm and green and they usually last me a week..

[andyglidewell]

Yeah I usually shop at walmart since there's one pretty close by. Walmart's food seems to be sub par.

[andyglidewell]

Day 3

Meal 1: 4 eggs with a slice of cheese, Xtend
Meal 2: Peanut Butter and half ounce almonds
Meal 3: Chicken Breast stuffed with 3 oz of cream cheese covered in sauteed mushrooms
Meal 4: 2 oz pepperjack and half ounce almonds
Meal 5: Protein Powder, Gatorade, creatine, Xtend and Xtend during my workout
Meal 6: Meal 3 with a spinach salad covered in ranch

protein/fat/carbs/fiber
171g/171g/68g/25g total: 2436 cals

I took 3 servings of metamucil during the day and man I feel a lot better. haha

Workout
Pull ups: 3 sets of 10
Hang Cleans: 135x8, 155x8, 165x6, 185x5, 135x8
Dumbbell curls: 30x10, 35x8, 40x8, 45x5
Preacher curls: 75x8, 85x6, 95x4, 75x8
Reverse Push ups (I don't know if that's what they are called): 3 sets of 10

I found it hard to eat today actually. Especially breakfast. Oh yeah I noticed I have a lot more energy during my workouts. I don't know if that's because of the diet but hey it's a plus.

[andyglidewell]

Day 4

Meal 1: 3 eggs and a slice of cheese, Xtend
Meal 2: Peanut Butter and ounce almonds
Meal 3: Chicken Caesar Salad
Meal 4: Cream Cheese and Protein Powder
Meal 5: Protein Powder, Gatorade, creatine, Xtend and Xtend during my workout
Meal 6: Chicken Thighs and a bunch of asparagus with a slice of cheese

protein/fat/carbs/fiber
174g/172g/69g/25g total: 2453 cals

Workout
Arnold Press: 50x8, 60x8, 65x8, 70x8
Squats: 135x8, 225x8, 275x6, 315x4
Barbell Shrugs: 135x8, 225x8, 315x6, 225x8
Step ups: 3 sets of 10 with 50's

I had a decent amount of energy during the workout but when I got done I was super tired. Does anyone think my calorie intake is too high? I weigh 182 and have a little under 10% bodyfat at the moment.

[CYTX]

Day 3

Meal 1: 3 eggs and a slice of cheese, Xtend
Meal 2: Peanut Butter and ounce almonds
Meal 3: Chicken Caesar Salad
Meal 4: Cream Cheese and Protein Powder
Meal 5: Protein Powder, Gatorade, creatine, Xtend and Xtend during my workout
Meal 6: Chicken Thighs and a bunch of asparagus with a slice of cheese

protein/fat/carbs/fiber
174g/172g/69g/25g total: 2453 cals


I had a decent amount of energy during the workout but when I got done I was super tired. Does anyone think my calorie intake is too high? I weigh 182 and have a little under 10% bodyfat at the moment.

Are you trying to lose body fat?? I think you are probably ok. Drop it a few hundred if you stall.

Do you drink that gatorade after your workout?

[andyglidewell]

Yeah the gatorade and protein powder are post workout. My goal is to lose fat.

[CYTX]

Yeah the gatorade and protein powder are post workout. My goal is to lose fat.

Your about 300 calories below maintenance right now. Maybe go to 500 below and see how it goes. You are fairly lean so you don't need to do anything too drastic imo

per Lyle McDonald, maintenance = BW x 15 = 2730 for you.

What flavor xtend do you have?

[andyglidewell]

I use grape and mix in some lemon juice when I take it by itself. It tastes like that kool-aid flavor purplesaurus rex. I'll stay the course for a couple weeks and see how it goes and if I don't drop any weight I'll change it up.

[andyglidewell]

Day 5

Meal 1: 3 eggs and a slice of cheese, Xtend
Meal 2: Peanut Butter and an ounce of Almonds
Meal 3: Beef with Broccoli (No rice of course)
Meal 4: Pepper Jack Cheese and an ounce of almonds
Meal 5: Chicken Thighs and a ceasar salad
I drank 2 other servings of xtend at random points throughout the day

protein/fat/carbs/fiber
170g/163g/48g/25g total: 2296 cals

I had to stay late at work today so I didn't get a 6th meal in. I also took a day off from the lifting. I'll do a full body workout tomorrow. I think I'm supposed to eat at on the border tomorrow so I'll probably just order the ultimate fajitas and lay off the beans and rice. Also the annual work kegger is Saturday and I was wondering what affect beer or maybe taking a couple shots will have on ketosis. The ketostix read medium but I read somewhere that it doesn't matter so long as they're changing colors. Is that true?

[CYTX]

I had to stay late at work today so I didn't get a 6th meal in. I also took a day off from the lifting. I'll do a full body workout tomorrow. I think I'm supposed to eat at on the border tomorrow so I'll probably just order the ultimate fajitas and lay off the beans and rice. Also the annual work kegger is Saturday and I was wondering what affect beer or maybe taking a couple shots will have on ketosis. The ketostix read medium but I read somewhere that it doesn't matter so long as they're changing colors. Is that true?

I don't know about the ketostix but I think the alcohol will convert to sugar when digested and knock you out of ketosis. Do you normally have a carb day once a week? If so, I would just chalk this up as part of that day and then be back on track the next.

[andyglidewell]

I just started the diet on last sunday so I wasn't sure if it was too early or not to have a carb day. Today's workout was really tough to get through though. ouch

[andyglidewell]

Day 6 Nov 9

Meal 1: 3 Eggs 1 slice of cheese
Meal 2: 2 Tablespoons Natural Peanut Butter and an ounce of almonds
Meal 3: Chicken Thigh and a Caesar Salad
Meal 4: 1 ounce almonds
Meal 5: 1 scoop whey protein, 1 serving gatorade and 4 scoops xtend
Meal 6: On the Border's ultimate fajita's No tortillas just the meat, veggies and sour cream

No clue but the macros before the fajitas were:
Fat/protein/carbs/fiber
113/103/58/21 1593 cals




Day 7 Nov 10

Meal 1: 4 eggs and a slice of cheese, Xtend
Meal 2: Peanut Butter
Meal 3: Cream of Chicken and Mushroom soup and slim jims
Meal 4: 2 Pork Loins and Feta Cheese with 2 cups of mustard Greens
Meal 5: 3 Turkey Sausages
Meal 6: Mostly etouffee

Macros going into the party
Fat/protein/carbs/fiber
124/157/54/25 1920 cals

Well I drank some tonight so I'll see what that does I guess.

[andyglidewell]

Day 8 Nov 11

Meal 1: 3 eggs and a slice of cheese, Xtend
Meal 2: Cream Cheese and Feta Spread with cucumber
Meal 3: 2 Turkey Italian Sausages
Meal 4: 6oz Pork Loin Stuffed with Cream Cheese Feta mix covered in sauteed mushrooms and mustard greens
Meal 5: Natural Peanut Butter

protein/fat/carbs/fiber
166/164g/64g/26g total: 2354 cals

Day 9 Nov 12

Meal 1: 3 eggs and a slice of Gouda, Xtend
Meal 2: an ounce of almonds
Meal 3: Stuffed Pork Loin leftover from yesterday
Meal 4: Pepper Jack Cheese and a half ounce of almonds
Meal 5: Protein Powder, gatorade, creatine and xtend
Meal 6: Salmon fried in olive oil with some of the cheese spread and a spinach salad covered in ranch with bacon bits

protein/fat/carbs/fiber
178g/160g/59g/25g total: 2338 cals

I did the same Chest and Tricep workout from last Monday. I really can't wait for a nice carb up.

[andyglidewell]

Day 10 Nov 13

Meal 1: 3 eggs and a slice of Gouda, Xtend
Meal 2: Salmon Patties with avacado and cream cheese
Meal 3: Same as Meal 2
Meal 4: Protein Powder, gatorade, creatine and xtend
Meal 5: Pork Loin and Spinach

protein/fat/carbs/fiber
170g/174g/72g/35g total: 2446 cals

Day 11 Nov 14

Meal 1: 4 eggs and a slice of Gouda, Xtend
Meal 2: Almonds
Meal 3: Avocado and 3 Turkey Sausages
Meal 4: Almonds
Meal 5: Protein Powder, gatorade, creatine and xtend
Meal 6: 2 turkey sausages and spinach salad with ranch and bacon bits

protein/fat/carbs/fiber
181g/167g/80g/35g total: 2468 cals

Day 13 Nov 15

Meal 1: 3 eggs and a slice of Gouda, Xtend
Meal 2: Almonds
Meal 3: Turkey and Gravy
Meal 4: Almonds
Meal 5: 2 oz colby jack
Meal 6: Meatballs and a spinach salad with ranch and bacon bits

Today made me angry since I was supposed to go to lunch with some of the guys I work with. Turns out my boss scheduled a design review during lunch at about 5:30 in the afternoon yesterday. I left at 5 like a normal person so I had no clue. Well my coworkers said they'd do lunch an hour later. The design review ended up lasting 4 hours so I had no choice but to eat the crappy cafeteria food. I was able to get some turkey and gravy out of the deal but I wasn't really happy with it.

Oh yeah I weighed myself this morning and I'm now 181.8 down from 187. I'm also at 9.0% body fat. I'm going to start the carb up after my workout tomorrow. I'm kind of curious what that'll be like.