sniper_01 - 1st time keto log

[sniper_01]

i posted my diet up a few days ago and thought i might as well add a log too but cant be bothered re-typing the intro so i just cut and pasted the one from my other thread:


hey there ive just started my first keto diet and thought i'd post it up here for some feedback. im 28 years old, 174cm and currently weigh 70-71kg's. i did a bulk about 10 months ago and went to 80kg's but a lot was fat and then i got lazy and stopped working out, i cut calories and went down to about 75kgs but lost some muscle due to my laziness. i hovered around 75kgs up until last week when i got food poisoning and lost a few kg's (down to 68kg) and my appetite which ive just started to get back now. my main aim of this diet is to get up to around 76-77 kg's lean muscle and get a 6 pack for the first time in quite a few years. anyway heres the diet i started on monday, im 3 days in and havent noticed much except maybe im a little lethergic in the afternoons:

i started on monday and have been logging my progress on excel on my PC so i'll post the last few days up when i get home from work. first post though will be my diet and workout which ive been sticking to so far:

Diet:

6:30
2 fried eggs
2 slices of bacon
5 fish oil caps
Metamucil
1 multivitamin

10:00
1/2 cup cottage cheese
50g Avocado

1:00
230g regular mince 90% fat free
30g tasty cheese
1 Tbsp Mustard
1/2 cup green beans
(i split this over lunch and 2:30 meal)

2:30
see above^^^

5:30
70g tuna in olive oil

dinner
230g chicken, fish or beef
1/2 cup green beans
1 tblspn olive oil

9:00
30g almonds
5 fish oil caps

approx macro:
Calories - 2726
Carbs -26.5
Fat - 167
Protein - 286.2


The percentages are pretty much in the range of:

fat: 55-60%
protein: 30-35%
carbs: 5-8%

Workout (3 x per week)

Bent DB row: 3 x 8
BB bench press: 3 x 8
Military Press: 3 x 8
BB curls: 2 x 5
DB shrugs 3 x 8
pullups: 3 x failure

[SirJohnFalstaff]

Whether or not you're on track would depend on how much you weigh...

[sniper_01]

im about 72kgs right now. my maintanence is around 2700 calories so im eating a bit over that in the hope i will slowly gain a bit of muscle whilst cutting the fat off my stomch which is where most of my fat is. im quite lean everywhere else

had a bad night last night. it was the office christmas party and i had quite a few beers along with a couple of mini-burgers. i ate my usual diet right up to the can of tuna but thats where it ended. feeling pretty crap this morning and ive got no food prepared at work, but im about to get a sausage and egg McMuffin and just eat the meat and egg. i plan on getting back into ketosis asap and i'll try and stay that way until next weekend. today should be interesting....

[sniper_01]

the days going as well as it could so far. for breakfast i had McMuffins and tossed the bread so i ended up with:

2 fried eggs
1 sausage pattie
1 small piece of bacon

lunch was hard as every shop was full of carb filled goodies such as pizza, pasta and souvlakis. i dont like wasting much food so i didnt want to buy something and then throw half of it away. i ended up settling on a ceasar salad and picked out the croutons which i fed to the birds anyway. after that i went and bought a pack of swiss cheese and 230g of cabana (about 16g carbs) which i'll consume over the course of the day, im having dinner at Nandos with my girlfriend so i'll order 1/2 a chicken and maybe a small salad. is sucks not knowing exactly what im eating but i'll easily be under 30g of carbs and have consumed a lot of fat and protein for the day, so i should be on track to get back into keto over the weekend when i can moniter my food more closely.

[sniper_01]

finished last night with the 1/2 chicken and a salad, then a can of tuna in olive oil at about 9:00. skipped my workout as i still felt pretty average.

Food today:

9:00
2 slices bacon
4 scrambled eggs

1:00
230g mince
30 g tasty cheese
15 g mustard

3:00
P/Workout

protein shake w/ water

7:30
5 Buffalo wings w/ blue cheese sauce
sugar free jelly

i'll eat the last two wings a bit later on as my last meal.

calories are probably a bit low as i havent had the usual snacks between main meals but macros look good. my weight hasnt changed but i put that down to thursday nights carb fest, and i dont really expect to see much until next week sometime anyway. my workout went well with me adding another set to BB curls, right now i want to focus on increasing my strengh back to where it was 6 months ago

[sniper_01]

today i ate:

9:00
2 fried eggs
2 slices bacon

12:30
lamb salad w/
lettuce, cheese
& cucumber

4:30
125 g mince beef
40g blue cheese

7:20
50g avocado

8:30
230g chicken breast w/ blue cheese sauce (got heaps left over)
1/2 cup beans
1 tbls olive oil

10:00
30g almonds

once again it was hard to work out the macros through the day but once again carbs were below 30g and fat and protein high. weekdays will be easier to track as i'll return to the same diet i had last week although i'll change the lunchtime mince beef for some steak and gravy (1/4 cup gravox = 3g carbs) and some baby spinach leaves with oil & vinegar dressing as a side instead of the green beans.
i bought some keto sticks today and they showed nothing at all, am i doing something wrong?? i always hear how you cant trust them anyway so i'll continue on as i am. ive had a cold for the last three days so i cant taste properly or smell so that is making it hard to test for keto's naturally

[sniper_01]

well im back on the same diet this week except for lunch instead of mince meat and cheese im having:

250g rump steak
1/4 cup gravox gravy
1 cup baby spinach w/ olive oil & vinegar dressing

the macros are about the same and ive added an extra fried egg to my breakfast . workout wise sunday was a rest and then i missed last nights as i was setting up my new power rack and bench which was a bit of a workout doing it by myself anyway. so after 1 week on the diet and stuffing around with my old bench and limited weights i'll start posting my routine progress starting with tonights workout.

Bent DB rows - 3x8 @15kg
Military press - 3x8 @20kg
Bench press - 1x8, 1x6,1x4 @40kg
BB Curls - 1x8, 1x6 @20kg
BB shrugs - 3x8 @40kg
Squats - 2x10 @20kg
Pull ups - 1x3, 1x2, 1x2

im new to squats so i only used the bar with no weights to practice the correct form. i'll start to add weight as i get more confident with the exercise. My aim is to bring all the exercises (apart from squats) up to 3x8 and then start increasing the weight from there

[sniper_01]

the last couple of days ive stuck on the diet ok and ketostix have shown that ive been in ketosis. i started a carb up yesterday that was forced due to a work commitment but i took it on as an opportunity to see how i will react to the weekly carb up and as im bulking i dont feel the need to burn a **** load of fat by ketoing for 2 whole weeks, if feel that this has been a mistake i'll start from scratch and do a full two week keto. anyway for breakfast i had my usual bacon and eggs but for lunch i had an indian banquet:

2 pappadams
1 piece tandoori chicken
1 large vegetable samosa
2 fried onion and chick-pea batter balls
2 servings butter chicken
1 serving beef vindaloo
1 seving of potato curry
5-6 pieces naan bread dipped in curry
3 beers

my workout was good:

Bent DB rows - 3x8 @15kg
Military press - 3x8 @20kg
Bench press - 1x8, 1x6,1x4 @40kg
BB Curls - 1x8, 1x6 @20kg
BB shrugs - 3x8 @40kg
Squats - 2x10 @20kg (will add 5kgs each session until i platau)
Pull ups - 1x3, 1x2, 1x2

then had a protein shake followed up by dinner which was:

2 chicken thighs
baked potato wedges w/ sour cream and sweet chilli sauce

i dont know the macros but it was reasonably low fat and protein (compared to usual) and heaps of carbs. This morning i was out of keto and for breakfast i had a shake containing:

1 large banana
1/2 cup berries
1 scoop vanilla whey
2 1/2 cups skim milk

snack
piece of turkish bread toasted and filled with cheese and mustard pickles

lunch
3 pieces Nandos chicken
2 small bowls of chips w peri peri sauce
600ml Gatorade

[sniper_01]

Ok so about 9 days ago I decided to give a keto-style diet a go again. As you can see my last attempt was pretty poor and I gave it away after about two weeks and I probably didn’t stick to it properly either. Now for the last six months I really haven’t done much work with the gym or my diet which means ive dropped back to 69kgs and I lost a lot of fat and muscle, now although ive lost a lot of muscle im also at a size/weight that im reasonably happy with, I just want to cut my BF% and try and gain some strength/muscle but cutting the fat is my main goal right now. I started on June 30th and apart from one night of a few too many beers (work dinner) I have been quite strict, I haven’t held back on my fat consumption which was something I was afraid of on my first attempt. My ketostix results have showed me in ketosis after about 2 days and they have been testing positive daily apart from the morning after I had a few beers when the results were slight traces. Since that night ive been going strong for about 6 days now and am looking forward to my first carb up starting on Friday afternoon. My weight hasn’t moved from 69kg’s which im happy with as im trying to maintain anyway but my abs are starting to show better than they have in years. So far so good for my second attempt, lets hope I can keep it up this time...

[sniper_01]

Todays food so far was like pretty much any other day:

7:00 2 slices bacon
2 boiled eggs

8:30 – 10:00 2 cups coffee w/ whipping cream

10:30 25 almonds
1/4 of an avocado

12:30 200g ground beef w/ cheese and mayo

For the rest of today I’ll eat:

3:00 can of salmon
50g tasty cheese

7:00 250g steak
200g cauliflower & broccoli

10:00 1/2 cup of cottage cheese or a bag of pork rinds

im feeling good in the mornings but seem to run out of energy and get a little "brain fog" in the afternoons. This seems to clear by dinner time and i feel ok agin, i guess its from the low intake of carbs.

[sniper_01]

today so far:

8:00 2 slices bacon
2 boiled eggs
coffee w/ cream

9:00 coffee w/ cream

10:00 1/3 avocado
25 almonds
1 cup green tea

for lunch i'll have:

12:30 chicken breast stuffed with cheese, spinach and sun-dried tomato
50g spinach with garlic

3:00 can of salmon

my carb up will start this evening (about 4-5:00) and will go till late saturday night (approx 36 hours) and damn am i looking forward to it!

[sniper_01]

sterted my carb up last night with a few beers and a couple of pieces of thin-crust mushroom and prosciutto pizza.

Today ive eaten:

1 cup oats w/ whole milk and blueberries
1 can "Mother" energy drink
1 medium "McAfrica" meal from McDonalds
2 slices of thin-crust mushroom and prosciutto pizza
and dinner will be a huge bowl of spaghetti bolognaise.

I tested neutral on the ketostix this morning so all is going well so far, tomorrow i'll be back eating anabolic style again and im kind of looking forward to it

[sniper_01]

yesterday i ate:

2 slices bacon
2 eggs
25 almonds and a handful of sunflower seeds
2 coffee's w/ cream
1/4 of an avocado
200g ground beef w/ taco seasoning some cheese and sour cream and spinach
kangaroo steak w/ olive oil and spinach

ketostix tested negative to trace amounts all day, i took in around 40g of carbs but my NET carbs was about 20g. i want to keep my NET under 30g like last week as that seemed to work really well. On the up side, i had a really good workout with much more energy than any of last weeks workouts

[sniper_01]

last few days have been good. ive eaten well and worked out well, i had a small slip-up? last night. It was my birthday and went out for dinner. i orederd fish and veges with a couple of low carb beers, this was followed by a cheese platter with dried fruits, when i got home i was out of keto but was back in this morning about an hour after breakfast (3 eggs and 2 coffe's w/ cream). will be starting my 2nd carb up either tonight or tomorrow depending if i workout tonight at all. will try and post some pics soon

[Da_MiLkY_bar_Kid]

last few days have been good. ive eaten well and worked out well, i had a small slip-up? last night. It was my birthday and went out for dinner. i orederd fish and veges with a couple of low carb beers, this was followed by a cheese platter with dried fruits, when i got home i was out of keto but was back in this morning about an hour after breakfast (3 eggs and 2 coffe's w/ cream). will be starting my 2nd carb up either tonight or tomorrow depending if i workout tonight at all. will try and post some pics soon

bro how many cals u takin in from the above post doesnt seem like much? 1500?

*note i dont know cals on the beef part


other then that , keep going at it bruv!

goodluck

[sniper_01]

im aiming for my maintainence which is about 2300 cals. Ive been a bit lazy counting cals lately so some days i might be a bit low and others a bit higher.

[sniper_01]

well there hasnt been much to post about the last few days. i finished my carbup on sunday and was back in keto on monday and have stayed that way since, i feel a lot better now that i dont get any "brain fog" or headaches my energy in the afternoons seems to have improved alot this week too. Body wise though there doesnt seem to be many changes this week i look a little bit more toned after a workout but thats about it, i think that i may even have plataued a bit

[sniper_01]

There hasnt been much to post this week, maybe looking a bit more toned. I havent been counting calories or following a set diet for the last 2-3 weeks, just eating heaps of meat, cheese, eggs, cream and spinach. Im thinking Ill change up the diet a little next week as I feel I might of platued a bit and Im a little concerned about the amount of saturated fat and sodium Ive been consuming. To combat these concerns I?m thinking of following this diet strictly for 1 week:

7:00 2 boiled eggs
10:00 50g avocado, 25 almonds, 20g sunflower seeds
12:30 150g chicken breast, 1 cup mixed salad, 1 tblsp olive oil
3:30 100g tuna, 1 tblsp olive oil
6:00 200g kangaroo steak, 100g spinach, 1 tblsp olive oil
9:00 1 tblsp natural peanut butter

The macros are approximately:

Calories: 1787
Fat: 121.1
Protein: 148.7
Carbs: 19

61 / 33 / 4 % (my calculations seem to be a little out here, I suck at Excel I think)

On top of this Im thinking of dropping my 3 weights sessions and replacing them with cardio before returning to weights the following week. Does anyone think this is a good/bad idea? I?m also currently eating at/over maintenance so this will put me in deficit of around 5-600 calories then Ill go back to eating at maintenance again. Should have some progress pix up this week too

[sniper_01]

Heres a few progress pics, the first ones were taken about 5 months ago, in the time since then I hit the gym for about 2 months then due to some issues in my life I didn?t train or eat right for the next 3 months, there was pretty much no difference in my physique from the time I took these photos up until I started the anabolic diet around 5 weeks ago except that I was 2 kg lighter @ 69kg. im now at 71kg?s so I hope some of that is muscle. Can anyone take an educated guess at my BF%?? I have no idea at all?.

[sniper_01]

carb up/cheat started yesterday at about 2 in the afternoon with :

1 litre of whole milk
3 beers
2 KFC "rollers"
1/2 of a home made pita-bread pizza w/ prosciutto, fetta and rocket

this morning so far:

1 cup oats w/ 1/2 cup blueberries and skim milk
bowl of spaghetti bolognaise

[sniper_01]

Due to the fact that I am trying to gain some muscle and strength I decided not to drop calories or replace weights with cardio this week as I believe it will be counter-productive, i will continue to lift and eat to my maintanaince and above. My carb up finished on mid day Sunday wich was within the 48 hours but I feel this was a bit long and will aim for 36 hour carb ups (mid-day Friday until midnight Saturday). I also skipped my Sunday workout due to laziness which means i'll only lift twice this week instead of three times like usual.

Yesterday I ate:

Breakfast:
1 cappuccino (bad move but I felt like one)
1 scrambled egg with 1 slice bacon

Snack:
50g avocado
20g sunflower seeds
25 almonds
Multiple cups of green tea

Lunch:
150g chicken breast w/ salad leaves and olive oil

Dinner:
2 burgers w/ cheese slices, 2 slices bacon and mayo
Bag of pork rinds
2 tblsp natural peanut butter

Snack:
100g kangaroo

Today?s food has and will look like this:

Breakfast:
1 scrambled egg with 1 slice bacon in low carb tortilla
3 cups coffee w/ cream

Snack:
50g avocado
20g sunflower seeds
25 almonds

Lunch:
150g chicken breast w/ salad leaves and olive oil

Snack:
150g kangaroo w/ salad leaves and olive oil

Another snack:
2 boiled eggs

Post Workout:
1 scoop whey in water

Dinner & evening snacks: (roughly same as last night)
2 burgers w/ cheese slices, 2 slices bacon, mayo and spinach
Bag of pork rinds
2 tblsp natural peanut butter

Edit: reps for comments! i need some feedback...

[sniper_01]

food today:

6:30
1 scrambled egg w/ bacon and cheese in a low carb tortilla

8:00-10:30
3 cups coffee with cream
25 almonds
20g sunflower seeds
1/4 avocado

12:30
2 burgers w/ cheese, ham and mayo

3:30
1 coffee with cream
about 150g tuna in olive oil

dinner:
eggs, eggs, eggs! (i need to go shopping)


i need to start getting some veges back in my diet but i havent had much time to go shopping lately. Tomorrow i'll start adding spinach again, ive still got some of that in the freezer.

[sniper_01]

Yesterdays food:

3 scrambled eggs w/ 2 slices bacon
20g sunflower seeds
25 almonds
? avocado
3-4 cups coffee w/ cream
About 200g roast lamb w/ mustard wrapped in lettuce leaves
Some whipped cream, natural peanut butter and splenda in a cup
Post workout shake of 30g whey and water
2 burgers w/ cheese, mustard, mayo, bacon and spinach
3 pieces bocconcini cheese wrapped in hot salami

Todays so far:

2 scrambled eggs w/ 1 slice bacon
20g sunflower seeds
25 almonds
? avocado
3-4 cups coffee w/ cream
2 burgers w/ cheese, mustard, mayo, bacon and spinach

I reckon I look a touch more toned this week and my weight is still sitting a touch over what I started at, workouts have been strong with lifts still increasing especially after Mondays workout I got a real good pump after my carb up and last nights workout I beat my PB on pull-ups. 8 week progress pics should be up next week.

[sniper_01]

todays food:

1 scrambled egg w/ 1 slice bacon in a low card tortilla
20g sunflower seeds
1/4 avocado
25 almonds
3-4 cups coffee w/ cream
200g ground beef w/ cheese, bacon, spinach and mayo
3 pieces boconcini cheese
some hot salami
post workout shake (30g whey in water)

then carb up begins!!!!!

carb up so far:

handful of dried cranberries
1 banana
spaghetti bolognaise w/ 3 picesgarlic bread
1 beer

[sniper_01]

too hungover to eat yesterday, i had two cups of coffee w/ cream and that was all. I think i may be getting sick which will suck as i was hoping to go hard this week for my 8 week progress pics. will see how i feel when i get home from work and will hopefully hit the weights ok tonight. Also my girlfriend is staring a keto diet today as well so that will be interesting.

Food today so far:

1 scrambled egg w/ cheese and bacon in a low carb tortilla
20g sunflower seeds
1/4 avocado
25 almonds
2 cups green tea

[sniper_01]

THIS WEEK SUCKS. i mustve slept weird on my shoulder or something as its been too sore to workout this week and ive injured myself worse before by not resting sore body parts so i dont think i'll risk it. Am still sticking to the diet although i really cant see any changes in the last two weeks. Will post again when im back in the gym, until then i'll keep chowing down the fat!

[sniper_01]

back into it this week, shoulder is still a little sore so cut my workout a little short tonoight but overall strengh and energy was very good. I stuck to the dietlast week although i dint workout at all, i did have a little bit of a slip up by extending my "carb up" by an extra 16 hours or so but hell you gotta live a bit! anyway this week i'll be changing it up a bit by consuming around 3000 calories per day and i'll be giving creatine a shot for the first time having 5g an hour before training. If anyone has any tips about taking creatine on the anabolic diet i'd love to here it. This is what my diet looks like this week:

6:45
2 slices bacon
20g tasty cheese
1 low carb tortilla

8:00
2 boiled eggs

10:30
25 raw almonds
50g avocado
10g sunflower seeds
coffee w/ 30ml cream

1:00
1/2 roast chicken
1/2 cup raw brocolli

4:00
50g tuna
1 tblsp olive oil

P/W shake (mon, wed, fri)
40g whey in water

7:30
90% ground beef
50g baby spinach
1 tblsp olive oil

10:00
1 tblsp natural peanut butter
maybe a handful of pork rinds

macros are around the usual 65/30/5

total carbs are 33.2 with 18.8 of fibre

it should be interesting to see if this makes much of a difference....

[sniper_01]

Food today:

same as yesterday minus P/W shake but in a slightly different order.

got some DOMS in my quads and shoulders today after yesterdays workout which was the first one in a week. I seem to be getting quite hungry in the evening which is funny as im eating way more cals and ive also been getting tired in the afternoon which may because my body is putting more energy towards digesting the extra food? Im also making an effort to drink more water (currently drinking about 2 litres including green tea, coffee and diet soft drink) aiming for 3-4 litres now im taking creatine.

[sniper_01]

food today: same as yesterday but with P/W shake, might have some pork rinds later as well.

suffered from mid-afternoon tiredness again but my workout was good and strong possibly due to the creatine or due to the shower i had after work to try and wake up

[jked4life]

Just a couple suggestions...

1) Drop the cottage cheese- its upping your carb total. There's plenty of other protein/fat sources you could eat

2) Look for a Physillium husks- Metamucil, even the sugar free still has Maltodextrin and a couple other nasty things in it. Physillium is cheap and at any organic aisle in the grocery store.

3) Almonds are great. You might want to use them very sparingly until you get into ketoisis. Once you are in, there's more room for them.


I would keep your total net carb intake to under 20g, which means you are subtracting fiber from total carbs.

[sniper_01]

Just a couple suggestions...

1) Drop the cottage cheese- its upping your carb total. There's plenty of other protein/fat sources you could eat

2) Look for a Physillium husks- Metamucil, even the sugar free still has Maltodextrin and a couple other nasty things in it. Physillium is cheap and at any organic aisle in the grocery store.

3) Almonds are great. You might want to use them very sparingly until you get into ketoisis. Once you are in, there's more room for them.


I would keep your total net carb intake to under 20g, which means you are subtracting fiber from total carbs.

i havent eaten cottage cheese or metamucil (except on carb ups) for a couple of months. you might want to re-read the journal as the first part was my first attempt (which failed) which is where you mustve got the cottage cheese and metamucil bit from. my second and current attempt (read from post #8) ive had no problems getting into ketosis, but the anabolic diet is where im headed now. im not quite as concerned about going in and out of ketosis and <20g carbs NET, just keeping carbs around 30grams a day and 36-48 hour carb ups each week.

edit: i will look out for the physillium husks though as ive been looking for a way to increase fibre without any added carbs, assuming its completely carb free?

[sniper_01]

this week and last have been ****house, i let myself slip up by going back to normal food i.e junk food, from thursday to sunday and missed a few workouts as well. im not sure whats wrong but ive been feeling uninterested in both the diet and training. i did however start eating properly on monday and today, i worked out tonight but was weak and bored and didnt even do my last two exercises. i need to find some motivation from somewhere, i think i'll change up my program a bit as ive been doing the same one since i started this, i should be ok to eat my diet this week, eating high fat low carb is easy for me now, too bad staying on top of my training isnt....