8 Week Keto Diet

[Drcour2]

Spring break is in 8 weeks so i am going Keto up until then to try and get down to 155-158lbs from 170lbs. Here goes nothing.

Height: 5'10
Weight: 170
Body Fat: 9%

Goals
Weight: 155-158
Body Fat: 6-7%

[Drcour2]

Breakfast:
3 whole eggs 210 cal, 18g protein, 13.5g fat

Meal 2
Grilled Chicken Breast w/ Slice of Cheese, Bacon, and Honey Mustard
205 cal, 23.5g P, 10g F, 5g C

Pre-Workout:
1 scoop of NO-Xplod, Kre-Allkalyn 1500 30 cal, 7g carb

Post-Workout:
2 scoops Body Fortress Protein w/Water 210 Cal, 46g Protein, 5g Carbs, 4g Fat

Meal 4:
Burger with Cheddar and Bacon
387.5 Cal, 21.25g P, 32g F, 3g C

Meal 5:
Green Beans and Natty PB (Not together)
GB- 70 Cal, 12g C
NPB- 105 Cal, 8g F, 3g C, 4g P,

Meal 6:
Pepperoni 130 Cal, 12g F, 6g P,
Swiss Cheese (2 slices) 140 Cal, 10g F, 8g P, 2g C

Totals
Calories:1487.5
Fat: 89.5g = 805.5 = 54%
Protein:126.75g = 507 Cal = 34%
Carbs: 37g = 148 Cal = 10%

[Drcour2]

I know calories are still low, but how does that day of eating look?

[Drcour2]

Felt real good all yesterday. Thought my macros were pretty good for my first day on keto. Hopefully i can get that Fat up some more today. I forgot to add in yesterday's post that i completed a chest/back/abs workout and that went real well too. I am following the Superman program by Christian Thibaudeau which i love. Anyway, i weighed in this morning at 166lbs down 2 from yesterday morning.

[realworksuks]

I know calories are still low, but how does that day of eating look?

Hey man,

I just started my keto cut eight days ago or so...

I'll tell you a few of the things that I learned but wish I knew beforehand.

1. If you can, the only carbs you should have are from high fiber veggies. Try to keep this under 20g per day for a couple weeks.

2. try to get fat% quite high, at a minimum 65%, but 70-75% would get you into ketosis all the faster... which means fat burning time faster!

3. I think great foods to eat are fatty steaks and burgers... you get a good combo of fat and protein.

hmmmm well that's all for now... I learned so much from a bunch of helpful forum members.

I'll be following your journal!

[Drcour2]

Awesome man, thats some really good help i appreciate it. Its defintley going to be a learn as I go kinda process, so i am hoping to get better at it everyday. Also thanks for following along, it always helps to have some support. I'll defintley keep checking in on yours too. Take it easy man

[realworksuks]

Awesome man, thats some really good help i appreciate it. Its defintley going to be a learn as I go kinda process, so i am hoping to get better at it everyday. Also thanks for following along, it always helps to have some support. I'll defintley keep checking in on yours too. Take it easy man

Your welcome, I have all the great forum members who helped me to thank.

By the way, when I said 20g of carbs I meant NET CARBS (carbs-fiber = net carbs)

Just clearing that up :)

[stewaat]

I'm new as well and I didn't add up everything but make sure you don't add in your PWO carbs to your carb total.

And yea fatty burgers with cheese are great.

[realworksuks]

I'm new as well and I didn't add up everything but make sure you don't add in your PWO carbs to your carb total.

And yea fatty burgers with cheese are great.

Actually I was having whey protein drinks before and after my workout and I think those were what was keeping me out of ketosis. Some forum members said that because they digest so quickly that was spiking my insulin.

Next time I start a keto diet I am going to skip the whey shakes and post workout carbs at least until I get into ketosis (which is only suppose to take 2 days if done properly)

[Drcour2]

Yea i was reading about that in your log so i think i am going to lay off of the PWO shakes until i reach ketosis. Should i include the carbs from my PRe-workout NO-Xplod in my daily carbs?

[¡STFU!ˇNˆLIFT!]

Don't ingest carbs pre-workout ever
put the xplod on the shelf for now

[realworksuks]

Don't ingest carbs pre-workout ever
put the xplod on the shelf for now

what about once we get into ketosis? Then can we have them pre workout? What is the reasoning?

[Drcour2]

Another pretty good day i think. Feel like i got my fat up some more and my carbs down. Still could use more of an increase in fat. Felt pretty good all day today. Had a great workout, did traps, shoulders, and abs. Don't think i am in Ketosis yet but hoopefully here in the next couple days.


Breakfast:
2 whole eggs 140 Cal, 9g F, 12g P
Sausage 200 Cal, 19g F, 6g P
Cheese 60 Cal, 4.5g F, 1g P, 3g C

Meal 2:
Grilled Chicken Breast w/ Slice of Cheese, Bacon, and Honey Mustard
205 cal, 23.5g P, 10g F, 5g C

Meal 3:
Grilled Burger w/ Cheese 370 Cal, 30.5g F, 20g P, 3g C
Grilled Chicken Breast 110 Cal, 2.5g F, 20g P, 2g C

Meal 4:
Pepperoni 130 Cal, 12g F, 6g P

Pre-Workout:
1 scoop of NO-Xplod, Kre-Allkalyn 1500 30 cal, 7g carb

Meal 5:
4 egg whites 90 Cal, 18g P, 3g C
Olive Oil 120 Cal, 14g F

Meal 6:
Burger with Bacon 327.5 Cal, 27.5g F, 20.25g P

Snack:
Pepperoni 130 Cal, 12g F, 6g P

Totals:
Calories: 1912.5
Fat: 141g, 1269 Cal 66%
Protein: 132.75g 28%
Carbs: 23g 5%

[realworksuks]

looking good man. The only thing that came to mind was to possibly drop that chicken breast because it is very lean meat. I'd save that for when you get into ketosis.

[¡STFU!ˇNˆLIFT!]

what about once we get into ketosis? Then can we have them pre workout? What is the reasoning?

Once you get in ok if you REALLY want , but then you will be doing more of a TKD type thing which is still effective .though 7g is far from what tkd prescribes
Doesnt that stuff make you go #2 before workout though ?
I know my ragnarok does

[¡STFU!ˇNˆLIFT!]

and drcour you hardly need to cut man . I suggest you do CKD 2-3 weeks and have a nice clean carb up then ckd another week after that and switch over to tkd .
Once your body adapts to fat burning mode on CKD you would do really well on TKD .
then you take some oatmeal in and you xplod pre-wo and go poopie all you like

[Drcour2]

Yea i know i dont really need to drop much weight, i'm just not happy with the definition in my abs, so i am just trying to drop a few pounds to help with that. But that does sound like a good plan you layed out and i think i will probably give that a go. I don't know much about TKD so i will have to give that some research. But once again man thank you for all the help MrLovrLovr, you've been incredible in helping me with this and i really do appreciate it. Also, is the reasoning behind not wanting pre-workout carbs because of an insulin spike?

[Drcour2]

Weight in this morning right around 164, so down another 2 pounds from yesterday (prolly just water). Still not sure if i am really in ketosis or not, i think i am going to grab some ketostix when i get done with work and class today.

[realworksuks]

CKD means cyclical ketogenic diet correct?

What's TDK mean?

[Drcour2]

Yea i think your right and i think TKD means Targeted Keto Diet, not exactly sure though

[realworksuks]

Yea i think your right and i think TKD means Targeted Keto Diet, not exactly sure though

can you explain mr lovr? What they are and differences?

[¡STFU!ˇNˆLIFT!]

TKD is using carbs pre-workout to sustain your muscles thru it .
You start with CKD to become fat adapted and incorporate them slowly but surely .
25g-50g pre-wo

[Drcour2]

Todays Food...

Breakfast (7:15):
3 Egg Whites 90 Cal, 18g P, 3g C
1 Sausage Patty 200 Cal, 19g F, 6g P

Meal 2 (10:45):
Burger with Bacon and Cheese
387.5 Cal, 21.25g P, 32g F, 3g C

Post Workout Meal (4:00):
4 Egg whites 120 Cal, 24g P, 4g C

Meal 3:
Sausage Patty 200 Cal, 19g F, 6g P
Grilled Chicken Breast 110 Cal, 2.5g F, 20g P, 2g C

Meal 4:
Burger w/ CHeese 370 Cal, 30.5g F, 20g P, 3g C

Totals:
Calories 1477.5
Fat 103g 927 Cal 63%
Protein 115.25g 461 Cal 31%
Carbs 15g 60 Cal 4%

Still wouldnt hurt to get the fat up more but carbs are looking real good today. Feel pretty good about today. REally starting to miss those carbs though! Oh yea, Rite Aid didnt have any keto-stix so didnt get to check using that method. Still don't think i'm there yet.

[¡STFU!ˇNˆLIFT!]

1477 cals ? are you crazy ?

[Drcour2]

1477 cals ? are you crazy ?

haha no i'm not, i ended up eating some more, got to around 1,800, just forget to add it in to my log. I'm still not really sure of what my maintenance caloric intake is. I think right around 2,000. So I have been aiming at going right around 1,700-1,800 calories a day. Today though i think i am going to give myself a little surplus since i have been real hungry the last couple of days.

[realworksuks]

haha no i'm not, i ended up eating some more, got to around 1,800, just forget to add it in to my log. I'm still not really sure of what my maintenance caloric intake is. I think right around 2,000. So I have been aiming at going right around 1,700-1,800 calories a day. Today though i think i am going to give myself a little surplus since i have been real hungry the last couple of days.

For a 170 pound guy your maint. calories have to be higher than 2,000.

Go to this website:

http://www.bmi-calculator.net/bmr-calculator/

and find your BMR, then multiply it by whatever activity factor is appropriate for you.

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[Drcour2]

Good link, that gave me a much better idea. Thanks again man.

[Drcour2]

Today's Food so far...

Breakfast:
2 whole eggs 140 Cal, 9g F, 12g P
Sausage 200 Cal, 19g F, 6g P
Cheese 60 Cal, 4.5g F, 1g P, 3g C

Meal 2:
Burger with Cheddar and Bacon 387.5 Cal, 21.25g P, 32g F, 3g C
Natty PB 105 Cal, 8g F, 3g C, 4g P

Workout:
30 minutes on stationary bike followed by abs

Meal 3:
2 Chicken Breasts 220 Cals, 5g F, 40g P, 6g C
Green Beans 70 Cal, 12g C

[Drcour2]

first of all i just want to give a shout out to MrLovrLovr, he has been the man and has helped me a lot more than i ever would expect anyone too, so thank you sir. I think i might be shifting from a CKD cut diet to a CKD bulk diet for the next 8 weeks or so. After about 8 or so weeks i hope to shift to a TKD bulk diet. In general i would like to put on 10-15 pounds. I have shifted because i don't think a cut really the best idea for me. After some good consultation i think a bulk period is in my best interest. Hoping to put on 1-2 lbs a week.

[Drcour2]

No breakfast

Meal 1:
Olive Oil 120 Cal, 14g F
Grilled Chicken Breast 156 Cal, 20g P, 10g F, 1.2 C
NPB 105 Cal, 8g F, 3g C, 4g P

Post Work-Out:
2 scoops Body Fortress Protein w/Water 210 Cal, 46g P, 5g C, 4g F
NPB 105 Cal, 8g F, 3g C, 4g P

Meal 2:
Grilled Chicken Breast 110 Cal, 2.5g F, 20g P, 2g C
Olive Oil 120 Cal, 14g F
GB- 70 Cal, 12g C
NPB- 105 Cal, 8g F, 3g C, 4g P

Meal 3:
Sausage 200 Cal, 19g F, 6g P
Cheese 60 Cal, 4.5g F, 1g P, 3g C

Meal 4:
Burger with Bacon and Cheese
387.5 Cal, 21.25g P, 32g F, 3g C
NPB- 105 Cal, 8g F, 3g C, 4g P

Totals:
Calories 1853.5
Fat: 127.5g 147.5 Cal 62%
Protein: 130.25g 521 Cal 28%
Carbs: 36g 144 Cal 7%

[Drcour2]

Is it ok to put Natty PB in a post workout shake, in regards to the fat in it?

[Drcour2]

Before i just asked about the natty PB in the PWO shake, i forgot to ask if it is ok to take a PWO shake with a CKD bulk at the beginning?

[Drcour2]

Breakfast:
Sausage 200 Cal, 19g F, 6g P
Cheese 60 Cal, 4.5g F, 1g P, 3g C
1 whole egg 70 Cal, 4.5
4 egg whites 120 Cal, 24g P, 4g C

Meal 2:
Meal on Campus not sure about nutritional Information

[¡STFU!ˇNˆLIFT!]

Yea the PWO Shake is cool , fat I would skip altogether for the shake .. unless maybe you're getting your carbs from whole milk or 2%

[naz-2007]

Hi i dont understand why you have to eat alot of fat if you trying to loose weight, i really dont know how this works, would appreciate it highly if someone could explain thanks.

[¡STFU!ˇNˆLIFT!]

Find the Keto forum in Nutrition and read the stickies

[Birddog6424]

On a CKD right now. It's been working great. I just couldn't get past my workout on straight up Keto. No energy at all.

I have three days a week with nothing but trace carbs. Three days a week of pre-workout carbs (50g) and post workout carbs (25g). The one "carb up" day of about 200g of low GI carbs. I also use this day to get my whole milk fix, which I simply can't live without! The carb up day is also my fourth lifting day. I sometimes do low intensity high volume cardio on my off days, but I still avoid carbs and simply take BCAA's before the workout.

So far, a 3% drop in body fat and two inches off my abdomen with no loss of weight. Still at the 185lbs. I started at.

[bigg_K]

Hey man, been watching your progress. Seems like you upped your calories by a substantial amount, are you still cutting or bulking? I'll assume still cutting.

Anyway, keep it up, and lets see those results!

Also I see you are eating Olive oil and Chicken and Green Peas. Just will throw it out there because I don't know if you are making the same mistake I was. Don't use the Olive Oil to cook! You change the chemical structure and lose the great benefits of it. If you're NOT using it, well then just ignore this!

[Birddog6424]

Also I see you are eating Olive oil and Chicken and Green Peas. Just will throw it out there because I don't know if you are making the same mistake I was. Don't use the Olive Oil to cook! You change the chemical structure and lose the great benefits of it.

Olive oil is a great oil to cook with. It will break down if used repeatedly, such as in a fryer, but one time use is just fine. It certainly doesn't have a high flashpoint like peanut oil, but for everyday cooking a high quality Extra Virgin oil should hold up just fine without loss of it's properties.

[¡STFU!ˇNˆLIFT!]

True ^ though for actual frying and not just low heat sauteeing the non virgin variety is better .
So dr what fats did you include in your PWO shake if any ?
I really only said skip the pb cause it knocks some people out of ketosis bad ( long digestion time ) although without looking back I forgot if you were doing TKD or ckd :-(

Anyhoo maybe golden flaxmeal for some fats ? 2.5 tblspn is like 7g
the ALA in it would be good for glucose disposal ( your dextrose )
Only bad thing would be it has anti-imflammatory properties which you definately don't want after a workout or any time around it . BUT it takes quite awhile for the ALA what not to convert to those components that actually are anti-infamm so i dunno ..
besides might as well skip the fat - with the insulin spike the potential to store fat around that time is a lot greater ..
Even if it's only 7g of " good fats " you're having a fatty meal an hour later