Autino - 8% by May 2008 - Keto Blog

[Autino]

I started the keto diet on the first of the year.
Not a resolution of any sort, by any means.
Rather, over Christmas, my Dad, my brother-in-law, and my cousin all came up with a bit of healthy competition.
We are going to Jamaca in May for a wedding, and we each set our personal goals. Mine is to be 8%

I have gotten as low as 12% but never less. (not since I have been lifting anyway; about 3 years now)

Each time I have cut, I lose a good deal of muscle.
This time I did my research and decided upon the Keto diet.

In this Blog, I am going to keep track of everything I eat, every day, from now until May. I will also throw in some workout info.

I signed up for a www.fitday.com account today, and was actually surprised at how many carbs I ate today. I thought I was in the 5 or 10 range and really came out to 27.
So the food scale and my fitday account are going to be crucial in this test of my will.

Here is how today looked:
http://www.secondskinaudio.com/files/s7b3m2f8z3u9p7g8a6v5z3u9c7x5a3.bmp

Looks like I need to dial it in a bit better.

Today I worked out with my partner Mike.
At the advice of some Keto members, I decided to take it easy.
I did medium/light weight & kept the reps in the 12-15 range

Hack squats
140 lbs x 15
140 lbs x 15
160 lbs x 12
160 lbs x 12

Leg Press
6 plates x 12
10 plates x 12
12 plates x 10
6 plates x 15

weighted, walking lunges
25lbs per hand
10 east
10 west

Extensions
80 lbs x 15
120 lbs x 15
140 lbs x 15

Ham curls
80 lbs x 12
90 lbs x 10
110 lbs x 4

Back/ham extensions
12 x no weigh
10 x 25 lbs held to chest

Calf raises
140 lbs x 30

No cardio today.
Overall it was a very satisfying workout. I was surprised at how well I did considering I am so winded and pooped.

Stay tuned

[Autino]

Jan 7th
Still a bit higher than I want. I'd like to keep the carbs under 15 grams per day.
Looks like I might have to start carrying a list of food with me.
Looks like the chicken salad and edamame threw me over the limit last night.
Still in Ketosis according to my stick.
So far, no difference in the mirror.

Havn't checked the scal yet

http://www.secondskinaudio.com/files/w3a3v9p7h6t9n2g5z3k9d7y5t8m7f5.JPG

[-=_Blaze_=-]

best of luck mayne.

[Autino]

No workout today, but I took my dog for a 50 minute walk (at a brisk pace).

I managed to keep the carbs down.Still coming up shy onthe calories.

But OMG I would love a ice cold glass of milk.
O hell, even juice.
Ice cold orange juice..

http://www.secondskinaudio.com/files/z9u9d7h5t4m2f8z6u9p9u3f3g4y6j9.JPG

[MarkVI]

your carbs are fine -- remember to subtract fiber! Also, fitday adds a lot of extra carbs to things, like 1 carb for one measly egg....

[Autino]

your carbs are fine -- remember to subtract fiber! Also, fitday adds a lot of extra carbs to things, like 1 carb for one measly egg....

so is 100% of the fiber subtractable?
If the label lists Dietary Fiber as 2 grams, that means I subtract 2 grams of carbs from my total daily carbs?

[Autino]

Today was a light work out.
Kathy and I went to the country club and did a full body w/o
Only her second day ever lifting weights so we went easy.. She did amazingly well though. Awesome.. She went to failure every time and asked for more..
Simply outstnading..

I have been taking it pretty easy the last few day.
Starting monday I am going to start hitting it hard again. I hope by them I am a bit more fat adapted.

Carbs were low today. Overall calories got cranked up.
Post workout dinner was 10 wings from the Native Newyorker.
I didn't realize they had so many calories:

http://www.secondskinaudio.com/files/m2n7g5s3m9d8y3t9c4x2r4n7w2r8k6.JPG

[¡STFU!ˇNˆLIFT!]

Make sure your protein stays between .8 - 1g per pound of LBM ..

Go Kathy !

and Ant ..

;-)

[MarkVI]

yes, if you have a cup of something that has 10 carbs and 5 is fiber, then you actually only eat 5 carbs.

[Autino]

No workout today.
45 minute brisk walk with my dog.
These chicken wings are keeping my calories up.
Looks like my BMR is 2000 calories per day, so i am getting a bit too close. I'd like to stay 500 under.
Man I can't wait to lift hard this weekend.

[img]http://www.secondskinaudio.com/files/s7b3v2f8z3u9p7g5a3v9q8j6t9n7g8.JPG[/img/

[Autino]

http://www.secondskinaudio.com/files/s7b3v2f8z3u9p7g5a3v9q8j6t9n7g8.JPG

[Autino]

Today was a great workout with kathy.
She did amazing again.
It is so nice to be working out with someone fresh that is willing to listen, learn and execute.
I did a real light full body work out again. Nothing special, still going light until I am totaly fat adapted.
I might even wait until my first carb up before hitting it hard again, then hit it hard once more to jumpstart myself back in to ketosis.

Not sure if I am going to carb up this weekend or not.
From what I have read, the first carbup should be done 2 weeks after starting. I have read of people doing it 10 days in to keto but I am not sure.
Weighed myself again. Down 6.5 lbs.

Did pretty good as far as carbs go.
Most of my calories today came from dinner though
more wings and a cheese burger.


http://www.secondskinaudio.com/files/x2c4g5p8a7y3m7j6w2j6w7j6x6u2h9.JPG

[Autino]

Looks like my fat is still too high.
I calculated what the difference would be if I took in a whey/water shake. Turns out I would need an additional 3 tbls. of whey to be more in line with real Keto marcos; 65/30/5.

So my BMR is about 2700 calories per day.
That means

Fat calories = 1755
Protein cals = 810
Carb calories = 135
http://www.secondskinaudio.com/files/r2m2f5z3j9c7x5s3m9f8y6c4x2s8m9.JPG

[Autino]

Today is going to be another light day.
Maybe I'll walk to the gym, do some cardio and abs, then walk home.
It is about 1.25 miles uphill and downhill to the gym, so I figure if I walk there and back, rather than drive, I'll get 2.5 miles of cardio in.

1.25 miles there = 23 minutes walking
15 minutes moderately intense elliptical
1.25 mils back = 20 minutes walking (I walk home faster after cardio).

A few months ago I did the anabolic extreme Ultimate Mass Cycle for 12 weeks. I managed to add a solid 7lbs of muscle to my frame (as well as a solid 4 lbs of fat).

It has been about 4 months since the end of that stack, so last night I bought another round.

I am trying to find an online calendar so I can plan my entire body transformation schedule ahead of time, but this is what I have as of no for now I'll have to list it all here. Jamaica is around the middle of May.
That gives me 16 weeks to get down to 8%. I am going to try for 6% but that might be asking a lot of myself.

Routine
4 day split
Lift heavy

Supplement Staples
Multi - Now Adam
Omega 3,6,9 - Health from the sun- 12 caps per day
BCAA - Optimum BCAA 1000 - mega dose
Whey - ON Gold Standard

Week 16
KETO 2200 Calories
SS cardio 5 times per week -45 minutes

Week 15
KETO 2200 Calories
SS cardio 5 times per week -45 minutes
Anabolic X UMC

Week 14
KETO 2200 Calories
SS cardio 5 times per week -45 minutes
Anabolic X UMC

Week 13
KETO 2200 Calories
SS cardio 5 times per week -45 minutes
Anabolic X UMC

Week 12
KETO 2000 Calories
SS cardio 5 times per week -60 minutes
Anabolic X UMC

week 11
KETO 2000 Calories
SS cardio 5 times per week -60 minutes
Anabolic X UMC

Week 10
KETO 2000 Calories
SS cardio 5 times per week -60 minutes
Anabolic X UMC

Week 09
KETO 2000 Calories
SS cardio 5 times per week -60 minutes
Anabolic X UMC

Week 08
KETO 1800 Calories
SS cardio 5 times per week -60 minutes
Anabolic X UMC
Introduce creatine

Week 07
KETO 1800 Calories
SS cardio 5 times per week -60 minutes
Creatine

Week 06
KETO 1800 Calories
SS cardio- 30 minutes am- 45 minutes pm
Anabolic X UMC
Creatine

Week 05
KETO 1800 Calories
SS cardio- 30 minutes am- 45 minutes pm
Anabolic X UMC
creatine

Week 04
KETO 1800 Calories
4 day split - lift heavy
SS cardio- 30 minutes am- 45 minutes pm
creatine
Introduce Animal Cuts

Week 03
KETO 1800 Calories
SS cardio- 45 minutes am- 45 minutes pm
creatine
Animal cuts

Week 02
KETO 1800 Calories
SS cardio- 45 minutes am- 45 minutes pm
creatine
Animal cuts

Week 01
KETO 1800 Calories
SS cardio- 60 minutes am- 60 minutes pm
Creatine

1 day out
Carb up

Yup.
Only took a 50 minute walk with my dog.
Here is the fitday:
http://www.secondskinaudio.com/files/q9k6d4y2t9m7w5r3z6u4p2h8b3w2s8.JPG

[Autino]

Today we walked to the gym; 25 minutes brisk pace.
Kathy had a major head ache so we left early. We Finished about 1/4 of our full body work out when it hit her hard.

Walked home, another 25 minutes.

Carbs were down, protein was up though, so as a result my fat is not exactly where it needs to be.

http://www.secondskinaudio.com/files/c4c6p7g5s8m6f5z6g5u5a2b7u5m5c3.JPG

[slippin]

Looks like you have a solid plan. I have no doubt you'll reach your goal.

My only suggestion is to boost your calories, you really have no room to move if you plateau.

-slip

[Autino]

Today was horrid

Walked to the gym
23 minutes
worked out for 20 minutes
Chest & Abs

Holy **** was I beat afterwards.
I might start working out in the morning so I can down an energy drink first thing.
I am hoping fat adaptaion kicks in so I can start working out again.

still need to get my calories up

http://www.secondskinaudio.com/files/n5g5a3v9d4y3t9n7g5a3v4q3h9b7g5.JPG

[BPP]

so is 100% of the fiber subtractable?
If the label lists Dietary Fiber as 2 grams, that means I subtract 2 grams of carbs from my total daily carbs?

i just track it all, and look at it as a sum at the end of the day

instead of making it hard with math every meal...i track fat(saturated), carb(sugar)(fiber) and protien

at the end of the day, subtract fiber from carbs for your carb total

[Autino]

Today was good.
Did another full body workout with Kathy.
Seemed to have much more energy that usual.
Maybe because we drove to the gym rather than walked.
Did about 15 minutes of cardio before we left. Not exactly ideal, but still better than nothing.

My anabolic X UMC came in today.
Gonna start with that tomorrow.

Had some wings tonight. Looks like that really skyrocketed my calories closer to where then need to be. Trying to eat about 2500 or so...
I'll taper down the closer I get to Jamaica

http://www.secondskinaudio.com/files/n2x2g8a6v9q7j6c4n2g8k6d4y2t4n2.JPG

[Autino]

No workout
No walking
Not a ton of calories either.

Friday will be my first carb up.
very excited.

Here is my day
http://www.secondskinaudio.com/files/w9d6f5n9y9k5v8c9b2n6q9z8s4t8d8.JPG

[realworksuks]

very nice man. I only weigh 155 and my calories always go above 2,000, averaging 2,200. Do you just starve yourself or how do you do it?

[Autino]

very nice man. I only weigh 155 and my calories always go above 2,000, averaging 2,200. Do you just starve yourself or how do you do it?

Not really at all. I eat when I am hungry..
I am always amazed at the end of the day how full I am but how low my calories are...

[Autino]

This day is my first of the carb up.
Higher protein and some carbs due to my pre and post workout carb up shakes


http://www.secondskinaudio.com/files/r2m6f5q3j6c4x2s8k6d4y6t4c7w5a3.JPG

[Autino]

cabup day went ok.
Not as many calories I needed and not quite the macro ratio and man, was it difficult.
I think I am going to keep the carbups to ever other week....
http://www.secondskinaudio.com/files/h9h5b4w2f8k6d4y2h9b7w5r3k9d7y5.JPG

[Autino]

this day was my "keto jump start"
in which case I fasted for 16 hours, then ate mostly protien

Didn't eat anything until 3pm.
Started out with a whey shake for pre w/o
Then got home and grilled a steak.
Ate 2/3 of it and saved the rest for later

Came back later and killed it.
followed up with some cheese..
http://www.secondskinaudio.com/files/x9h5b4w2f5z3u9p7y5s4w2f8z3u9p7.JPG

[Autino]

Jan 21st was good.
Woke up and walked my dog for 45 minutes.
Worked out with Kathy and did another 45 minute walk.

Not in ketosis yet, but doing well

http://www.secondskinaudio.com/files/x8r9t7f5r8z6u4p2h8b7w5b4c4x2g8.JPG

[Autino]

No lifting today.
50 minute walk with my dog.

Good amount of calories too.

http://www.secondskinaudio.com/files/q3z3j5q3k5b2c3q6r2b2d3m5w2b7d8.JPG

[Autino]

double cardio today.

40 minute walk/jog this morning

50 minutes to and from the gym
Full body w/o

Still don't feel like I am losing much fat.
got a hydro static BF test done today. Waiting for them to email me the results.

http://www.secondskinaudio.com/files/b2n2g8a6v5q3j9c7x5s3m9q8y3r3k9.JPG

[Autino]

Jan 24th
Great leg workout
Met up with mike at the gym.
Legs

Leg press
Deads
extensions
ham curls
claves
lumbar extensions

low on the calories again.
Gotta crank it up

http://www.secondskinaudio.com/files/g5g5a5s3a6v4g5a3k6d4y2t9b4w2w2.JPG

[Autino]

Looks like I have my work cut out for me.
Body fat came in much higher than I expected.
23.5%
****...

http://www.secondskinaudio.com/files/k4v9d4y2h6t9n7g5r3k9d7y5t9b7w5.JPG

[Autino]

jan 26th was buffalo wing fest

http://www.secondskinaudio.com/files/n5g5s3m6v5q3j9c7x5s8m9d8q4y3j9.JPG

[Autino]

http://www.secondskinaudio.com/files/w4v5t4z7x3v5b2c3v8n5c3v5b7k5a2.JPG

[Autino]

http://www.secondskinaudio.com/files/s7m7f5z3k9c7x5s4m2f8z6c4p7h5b7.JPG

[Autino]

Upped the calories a bit
Still cranking out 2 cardio sessions per day.
One 35 minute session this morning and one 15 min hiit post w/o

http://www.secondskinaudio.com/files/p6j5f8z3j9q3w5s4h7h5b4w5f8k6d4.JPG

[Autino]

I whole fricking lobster tail and only 207 calories...
Seems unfair..

http://www.secondskinaudio.com/files/s2m7f8f2f3v9r8j6u4p2h5b3m5a3v5.JPG

[Jxstatic]

please update, very nice job keeping track.

[Autino]

Went out of town for a little while
Got back and I guess I got tired of logging everything and posting it here.
Pretty much eating the same amount.
Been taking Stimulant x daily and that keeps my claories down, so every 4th day I dont take it, and eat about 500 over. Call it my keto refeed.
Been uping my water intake as well.
So far pretty good.
Cardio twice a day 4 days per week
Cardio once a day 2 times per week
No cardio once a week.

Down to 184 or so. Thats great in my book.
From what I can tell, I have not lost much muscle either.

Hell, I am doing everything I can to hold on to it:

1. keto
2. anabolic X UMC (muscle sparing)
3. BCAA & Creatine
4. Why protein shakes pre and post

Not sure if there is anything else I can do to help preserve my muscle while I cut.

Did an 8 hour carb up on friday. Back in ketosis the next morning.
Got a good leg workout in as well as some great cardio.

Think I might do the 8 hours carb up once a week or 10 days.
Much better than the 36 hours carb a thon I did last month.
Never again..

Thanks for the motivation to post again!

[StlBarbie]

I have really enjoyed lurking thru your progess ~~~ :)
CONGRATS ON THE RESULTS!!!! :)

[stewaat]

Went out of town for a little while
Got back and I guess I got tired of logging everything and posting it here.
Pretty much eating the same amount.
Been taking Stimulant x daily and that keeps my claories down, so every 4th day I dont take it, and eat about 500 over. Call it my keto refeed.
Been uping my water intake as well.
So far pretty good.
Cardio twice a day 4 days per week
Cardio once a day 2 times per week
No cardio once a week.

Down to 184 or so. Thats great in my book.
From what I can tell, I have not lost much muscle either.

Hell, I am doing everything I can to hold on to it:

1. keto
2. anabolic X UMC (muscle sparing)
3. BCAA & Creatine
4. Why protein shakes pre and post

Not sure if there is anything else I can do to help preserve my muscle while I cut.

Did an 8 hour carb up on friday. Back in ketosis the next morning.
Got a good leg workout in as well as some great cardio.

Think I might do the 8 hours carb up once a week or 10 days.
Much better than the 36 hours carb a thon I did last month.
Never again..

Thanks for the motivation to post again!

Thanks for posting.

I also have run into a wall at 207-208 and the stubborn layer of fat around my stomach hasn't really diminished like I had hoped.

I'm going to up my cardio...water is fine...eating is fine. I might do the two cardio sessions that you do.

Could you describe what cardio you do?

Thanks

[Autino]

Thanks for posting.

I also have run into a wall at 207-208 and the stubborn layer of fat around my stomach hasn't really diminished like I had hoped.

I'm going to up my cardio...water is fine...eating is fine. I might do the two cardio sessions that you do.

Could you describe what cardio you do?

Thanks

pasted from another thread of mine:
3 days out of the week I will take my dog for a brisk 45 minute walk first thing in the morning, then that night I will crank out 20 minutes of High intnesity cardio (70-75% max hr) post work out

2 mornings per week I will crank out HIIT (as close as I can get considering my Keto does not give me enough energy for it) for 15 to 20 minutes

That night I will do 35-45 minutes LISS cardio

1 day a week I might climb a mountain or somthing nature wise.

One thing I noticed though is to do this much cardio I need to increase my calories. Might be a wash at the end of the week, but I feel great and I certainly am losing fat. Uping the protein to feed the muscles. Even though KETO is muscle sparing I take no chances considering my energy output levels.

[Richie_Awesome]

I love the fitday postings!

Why is the protein intake only around 120g a day?

[Autino]

Protein is so low due to the deficit in total calories while staying close to Keto macros as I can..
Been adding an extra shake lately though. so I should be aroun 165 grams of protein per day, which is about 1gr per lb of Lean mass...

[JL_1]

I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true? My post work out has always been a shake, yesterday it was 1 scoop of ON 100% Whey with peanut butter. And after was two scoops ON 100% Whey with 8 oz water. Should I fix this? Thanks.

I've started keto at least I think.
Yesterday's menu
Meal 1 - Egg and 1 slice ff american cheese omlet ( 4 whites 2 whole eggs) 1 mozz cheese stick 330 cal/46 g Pro/ 4 G carbs 1 Omega 3 gel capsul

Meal 2 - 1 scoop chocolate ON 100% Whey with 1tbsp skippy 8 oz FF Milk( Ate the other tbsp right out of the spoon) 400 cal/39 g Pro/23 g Cab/ 140 calories from fat

Gym an hr later for an hr.

Meal 3- 2 Scoops 100% Whey with 8 oz water 260 cal/ 48 g Pro/ 6 Carb

Meal 4 - 2 3 oz grilled chicken breasts with @ 1 tbsp olive oil with a melted mozzerella cheese stick, about 2/3 cup broccoli
370 cal/ 42 g Pro/155 cals from fat/ 1 g carbs from the cheese

Meal 5 - 6 oz Ribs with Light Kraft BBQ Sauce
600 cal/37.2 g Pro/ @ 50.2 g from fat./ o carb

Mela 6- 1 4 oz 2% milk cottage cheese
90 cals/ 11 g Pro/6 g carb/20 cals from fat

I drank water with all these meals...
Please update if I'm on the right track and what I need to fix.

[Richie_Awesome]

I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true?

No.

[Autino]

I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true? My post work out has always been a shake, yesterday it was 1 scoop of ON 100% Whey with peanut butter. And after was two scoops ON 100% Whey with 8 oz water. Should I fix this? Thanks.

I've started keto at least I think.
Yesterday's menu
Meal 1 - Egg and 1 slice ff american cheese omlet ( 4 whites 2 whole eggs) 1 mozz cheese stick 330 cal/46 g Pro/ 4 G carbs 1 Omega 3 gel capsul

Meal 2 - 1 scoop chocolate ON 100% Whey with 1tbsp skippy 8 oz FF Milk( Ate the other tbsp right out of the spoon) 400 cal/39 g Pro/23 g Cab/ 140 calories from fat

Gym an hr later for an hr.

Meal 3- 2 Scoops 100% Whey with 8 oz water 260 cal/ 48 g Pro/ 6 Carb

Meal 4 - 2 3 oz grilled chicken breasts with @ 1 tbsp olive oil with a melted mozzerella cheese stick, about 2/3 cup broccoli
370 cal/ 42 g Pro/155 cals from fat/ 1 g carbs from the cheese

Meal 5 - 6 oz Ribs with Light Kraft BBQ Sauce
600 cal/37.2 g Pro/ @ 50.2 g from fat./ o carb

Mela 6- 1 4 oz 2% milk cottage cheese
90 cals/ 11 g Pro/6 g carb/20 cals from fat

I drank water with all these meals...
Please update if I'm on the right track and what I need to fix.

You might want to repos this in the KETO section.
Might get more help there...