Stewketo

[stewaat]

Keto goals: Find out if this will work for me. I do believe I am pretty sensitive to carbs and when on moderate carb diets I get really hungry and tend to binge. An athletic, lean look is my goal.

My stats: I'm 22, about to be 23. I'm 6-3 and in pretty good shape. I'd say excellent cardiovascular shape. My RHR is in the mid 50's. Weight this morning was 217. I expect some to come off really quick due to "water weight" and that Ben N Jerry's ice cream I had last night. I would estimate myself to be around 12% bf. My abs have definition when flexed, primarily the top 4.

My diet plan: I'm just going the basic 65-30-5 route for right now to see how that works.
Calorie range: 2500-2700
Fat range: 180-190
Carbs: <20
Protein range: 200-220

I'll post updates daily and will provide progress pics along the way.

[stewaat]

Breakfast: 4 scrambled eggs and 2 oz of sausage. It was delicious but it was a little hard to keep down at the gym
PWO: Myogenix/Whey/Casein shake. Macros: F/C/P ---- 1.5/13/35

I plugged in what I believe I'm gonna eat today. I'm going to do my best to stay to the plan and it looks like this:

http://fitday.com/WebFit/PublicJournals.html?Owner=jkstewart32

[stewaat]

Starting weight: 217
Current weight: 215

Two pounds the first day. It was mainly water weight and I'm surprised to see two pounds gone despite eating pretty poorly.

I was perfect until I got home and started seeing all these keto desserts. I'm going to need to steer clear of them until I'm in ketosis!

Cals: 2984 (I'll see 3000 as my ultimate ceiling)
Fat: 1896 (64% --- Need to up today)
Carbs: 35-10 PWO carbs (5% --- need to cut these by a lot)
Protein: 232 (31% --- Cut these too)

Overall it was a decent first day but I need to not get so tempted by those keto recipes. I made a cream cheese fudge thing and it was alright. I don't like cream cheese though. I need to find some baking chocolate.

Did two 20 minute sessions of cardio yesterday that went well.

So my carb intake was 25 since I took in 10 after my workout, right?

Thanks for replies.

[stewaat]

Here are my macros from yesterday:

Cals: 2873
Fat: 213 (69%)
Carbs: 36-11 : 25 (4%)
Protein: 193 (28%)

I get 12 carbs from my green beans a day. Is that too many?

I'm down to 214

[stewaat]

Well yesterday I tried to up my fat intake and I was successful.

2837 cals
73/7/20 - F/C/P

My % is thrown off because it counts my PWO carbs. I still had 35 besides that so I need to cut down on those. Vegetables contain so many though. My green beans are 12.

Anyways need to up my protein a little today. More meat.

My weight this morning was 211.5 - a loss of 5.5 lbs in 3 days. This is probably due to me being tall and pretty muscular. The more muscle you have the more water weight you hold. Therefore my initial drop off will be more.

I don't know if I'm in Keto yet. My urine has been darker than usual but it may be due to a multivitamin. I'm not freaking about anything though because I'm losing the weight and feel some of the keto symptoms.

[stewaat]

Alright I sure did have a lot of fat yesterday. My protein was good as well.

HOWEVER, I fell into peer pressure with some females and I had some alcohol. Probably 5 or 6 beers worth, which is terrible. I know I know! I'm not happy with myself this morning but I just need to move on and learn from this. No more peer pressure for me. Oh and to make it worse I had some M&M's. Probably a pack or two worth.

The good news: I still dropped 1 lb. I have no idea how this happened. But the scale says I'm down 1 lb, so I'm now 210.5.

4 days: 6.5 lbs

I'm going to be eating near perfect this week and will probably carb up next weekend. I'm going to do the Anabolic Diet.

Here's my workout structure for next week:
Monday: Lower
Tuesday: Back/Bi
Wednesday: Chest/Tri
Thursday: Shoulders
Friday: Total Body
Saturday: Carb day! :D
Sunday: Long ass cardio day :(

[stewaat]

Diet is going well. My 4 eggs with sausage in the morning is always delicious.

I get to squat today so I'm anxious to see how they go. Here's my usual squat breakdown:

225x8
245x8
265x8
295x5-6

Not huge but we'll so how it goes. I am hoping to get 8 on the last set so I can move up in weight. I have no spotter so I'm a little hesitant to do too much weight.

Weigh-in this morning: 210.5 (+0 from yesterday)
Alright maybe I've lost all the water weight I'm going to lose. Now it's time to see what type of fat loss I get this week. Hopefully I'm at 209 come the weekend and then I'll have a 1 day carb up with some hi/low GI foods.

I think I've mentioned it before...I'm doing more of a AD diet.

6 days of low carb
1 day of carbs

[RTW2]

HOWEVER, I fell into peer pressure with some females and I had some alcohol.

Hard not to do :D

[stewaat]

Yea it's definitely hard to avoid. They want me to go out Wednesday night but I think I need to say no.

If you check out the recipe section you will see my breakdown with some amazing fudge I made. Fortunately it did not lead to any setbacks. It may have stopped my progress for one day but that's all.

I'm still at 210.5 but I think getting back to work today will help me out. A little bit of structure really helps. I'm eating jello at 815am for some reason. I had my usual breakfast but after my work out I am very hungry. I might have my next meal at 930, hopefully 10. Might need to make a trip home during lunch to grab a snack.

[¡STFU!ˇNˆLIFT!]

Go out and tell them you're on meds and can't drink .
something i dunno lol

[stewaat]

Go out and tell them you're on meds and can't drink .
something i dunno lol

Not going out tonight, so that's good. I don't need the peer pressure to drink, even though I can resist. I'd still rather not be tested.

Yesterday was pretty good.

I'm sitting at 210.5 still, which is fine. I've probably gone a little over my cals the past couple days but it hasn't set me back, it's just made me stay at 210.5.

I'm looking forward to my carb up on Saturday. I'm doing the Anabolic Diet instead of Keto. I'm going to have a 1 day carb up on Saturday every week. I really like how my lifting/eating/cardio is set up right now.

I don't feel any negative effects such as fatigue or anything so far. Today is day #8.

Can someone tell me how my diet is:

Breakfast - 3 whole eggs, 2 oz sausage, 1 oz cheese & some baby spinach leaves
~1.5 carbs

PWO - 2 pieces of keto style fudge
~10 carbs (probably not the best choice and I'll probably just pack a whey shake tomorrow)

Lunch 1 & 2 are the same - Ground beef patty (85/15 I believe). I didn't weigh it but it was probably 8 oz. The patties were HUGE. 1/2 bag of steamfresh green beans. 1 oz cheese
~8 total carbs in both meals from GB's

Snack at work - 1 packet of sugar free orange jello with some whipped cream
~1.5 carbs

Dinner - Ground turkey (85/15) & 1 oz cheese, baby spinach leaves

Dessert - another packet of sf jello with some whipped cream. Might have another piece or two of fudge. Might not.

I should really plug all that into fitday.com and spit out the macros to you but I haven't done it yet. I'm going to use that as a last resort and not obsess over it for the moment.

[stewaat]

For the 5th consecutive day, my weigh in is at 210.5

That's fine with me because that means I have NO more water weight to lose. If I lose .5 or 1 lb on the scale before saturday I have no doubt that it was all fat.

If, by the end of next week, I don't see any weight loss I'll closely monitor my cals/macros. I'm not really going to worry about it right now because in the mirror I see a difference.

Breakfast was the usual 3 eggs/sausage/1 oz cheese

My meals at work today:
1st - 1/2 lb burger with 1 oz cheese
snack - SF jello
Repeat both for my 2nd round

I'll figure out the rest when I get home. Probably 3 eggs and some ground turkey with some spinach leaves

I'm cutting out the green beans today because a bag of them has 12 carbs. I need to find better veggies.

[stewaat]

Alright so my scale isn't broken. I weighed in at 210.0 this morning and I'm feeling confident I have lost some fat on this diet already. I'll use 210 as a benchmark and go out on a limb and say every pound I lose after this point is going to be fat. I have about 10-15 pounds of fat to lose IMHO. That is to get 10% bf or lower. So 10-15 weeks of this diet sounds doable.

I'm surprised how easy it is to stick with this. I was a bit skeptical thinking I could stay on the diet. My primary worry was not being able to handle all the greasy food. I've been so used to lean this and lean that...I thought this would really shock my system.

I'm either going to carb up tonight and tomorrow or just tomorrow. I'm not trying to overdo the carb up so I'm going to keep it pretty clean. I'm going to keep track of macros during the carb up and will post them. I might start tracking my macros again next week just to make sure I have everything correct.

Oh and I cut my left ring finger at the gym last night and they didn't even have a band aid. What gym doesn't have those?

It was a pretty big cut with the blood and everything so I had to stop lifting. Only got two shoulder exercises in. I did do my HiiT on the stairmaster for 15 minutes.

[stewaat]

I did a 36 hour carb up which consisted of oatmeal, WW pasta, WW pizza with fat free mozzarella, and some FF ice cream.

I can honestly say it sucked. I didn't really enjoy it at all. I'm going to use today to try and lose some of the water weight. Lower body lift including some punishing squats and a long cardio session. I might suck up my pride and do the elliptical although I despise it.

Weighed in at 216 this morning ~+6 lbs during the carb up

[stewaat]

Weighed in at 214, down 2 lbs from yesterday. I hate my scale because I hop on and it says 212.5. I get on again and it has 214.

I did notice new vascularity in my forearms. Wasn't looking for it I just noticed it in the bathroom mirror.

Alrighty so here's my plan for everything, a little restructured:

Sunday: Legs (Long cardio, low-med intensity)
Monday: Back/Bi (20 min cardio med intensity)
Tuesday: Chest/Tri (HiiT)
Wednesday: Shoulders/forearms *very short lift (20 min cardio)
Thurdsay: No lift (HiiT)
Friday: Depletion workout (20 min cardio)
Saturday: Carb up, no lift, no cardio

I'm not going to carb up directly after my depletion workout. I'm going to eat my fats for the night and then Saturday I'm sticking to 90% clean carbs. I'm going to have a couple Reese's cups because they are the only carbs I really want to eat. They're terrible but oh well. If they kill my progress I'll cut them out.

[RTW2]

Weighed in at 214, down 2 lbs from yesterday. I hate my scale because I hop on and it says 212.5. I get on again and it has 214.

I did notice new vascularity in my forearms. Wasn't looking for it I just noticed it in the bathroom mirror.

Alrighty so here's my plan for everything, a little restructured:

Sunday: Legs (Long cardio, low-med intensity)
Monday: Back/Bi (20 min cardio med intensity)
Tuesday: Chest/Tri (HiiT)
Wednesday: Shoulders/forearms *very short lift (20 min cardio)
Thurdsay: No lift (HiiT)
Friday: Depletion workout (20 min cardio)
Saturday: Carb up, no lift, no cardio

I'm not going to carb up directly after my depletion workout. I'm going to eat my fats for the night and then Saturday I'm sticking to 90% clean carbs. I'm going to have a couple Reese's cups because they are the only carbs I really want to eat. They're terrible but oh well. If they kill my progress I'll cut them out.

I bought a Reese's heart for my GF and sat there and watched here eat the whole thing. It was the worst torture i have had in my life. lol

My weakness.....Sweets and Crown&Coke :D

Hows the HIIT going for you after lifting? i dont think i could do that.

[stewaat]

I bought a Reese's heart for my GF and sat there and watched here eat the whole thing. It was the worst torture i have had in my life. lol

My weakness.....Sweets and Crown&Coke :D

Hows the HIIT going for you after lifting? i dont think i could do that.

Yea the one thing Keto/AD does for me is it says "Jess, you cannot eat any carbs, period!" Any other type of eating style I'd be like whatever but now I have that sense of ruining everything by eating sweets (also my weakness).

It's going well. I use the stairmaster for it. I do a 15 minute circuit and I am dripping with sweat. I'll probably move into running outside once the weather warms up. I am one of the rare who enjoy running.

Oh and I have to add with the stairmaster I don't hold the railings. Have to say that because I see people on them pretty much draping themselves over the rails and barely moving. I get going when I'm on that thing.

[stewaat]

Yesterday was good. I did back/bi and felt really good in the gym.

Started off with bent over barbell rows.
135x8
155x8
185x8
185x8

They are similar to pendlay rows except I am a little above parallel and I don't let the weight touch the ground. I go through all 8 like it's an explosive movement. The last two or three on my final set I probably had a little momentum going but it wasn't crazy. I highly suggest that exercise for back.

Weighed in at 211.5 today, which is down 2.5 lbs from yesterday. I enjoy eating high fat so much more than moderate carb it's unreal. My cravings for carbs are 95% gone. I am going to have a couple Reese's cups this weekend and the rest will be clean.

[stewaat]

The best part about eating this way is that my weight has not fluctuated one bit. I weigh myself in the morning and I have either gone done or stayed the same.

211.5 today...I want a new scale though. I don't think mine is great. It can go from 214 to 211.5...kinda sketchy.

Anyways things are going goooooood

[stewaat]

Feeling great. This morning I actually woke up with a terrible taste in my mouth. I don't know if it's Ketosis or not, don't really care.

Weighed in at 210, which is perfect. Hopefully by Saturday morning before my carb up I am at 208-209. 2 lbs of fat in one week would be amazing!!!

Time to go eat a cheeseburger....tough life.

No lift today...just cardio & abs.

[stewaat]

Today was the first day I went up in weight....210--->210.5

I'm not going to cry about it but hopefully after my depletion workout I will weigh in under 210 tomorrow

I'm going to carb up tomorrow. I'm not taking in any carbs after my depletion workout. I'm just testing all this stuff out and seeing how I react. If I react well I'll continue to do it, if not I'll start having some PWO carbs.

[2.7bt - 4rings]

Today was the first day I went up in weight....210--->210.5

I'm not going to cry about it but hopefully after my depletion workout I will weigh in under 210 tomorrow

I'm going to carb up tomorrow. I'm not taking in any carbs after my depletion workout. I'm just testing all this stuff out and seeing how I react. If I react well I'll continue to do it, if not I'll start having some PWO carbs.


Am I getting this correct: You're going to potentially stop proper PWO muscle feeding by removing carbs in you PWO shake because you gained .5lbs???

Srsly?

[stewaat]

Am I getting this correct: You're going to potentially stop proper PWO muscle feeding by removing carbs in you PWO shake because you gained .5lbs???

Srsly?

Actually I haven't been doing it this entire time and I've been fine. I typed incorrectly.

I eat a fatty meal about an hour after I workout...it's fine with me.

I haven't noticed any setbacks in training or with mood or anything else.

I sleep fine, feel fine, have noticed nothing adverse happening to me.

EDIT: However I do sip on Xtend throughout my workout. But yea no PWO shake or protein...I got for food.

[stewaat]

Alright well I'm doing just fine on this high fat diet, despite people trying to force beer and french fries down my throat during the Super Bowl.

Pre carb up: 210.5
Post carb up: 215
Today: 213

This is looking good...I think I'm going to go high fat for the next two weeks and skip my next carb up. On Friday I am getting nose surgery so I am going to be out of service for a week...at least. I hope it isn't too long because I really want to continue my workouts after a week off. I need a solid week off of working out. I've been going for 2 or 3 months straight now.

No more whipped cream for me...I abuse it.
No more fudge...too many carbs

Sugar free jell-o all day everyday!

Like right now :)

[stewaat]

Doing well. No carbs whatsoever. I honestly have had fewer than 10 carbs the past two days.

It's paying off though because I'm down to 210.5 already. This means I have about 10 days until my next carb up...maybe 17...and I am definitely going to get below the 210 mark.

I'm doing really, really well so far and haven't had any desire to change my eating style.

Friday is the big day. I'm scared!

[stewaat]

Alright still at 210.5

No cardio last night as I felt run down. I also felt really tired waking up. Not really sure what it is but it's a bit odd for me.

I've switched around my lifting schedule a little bit. Today is squats...going to try and kill my legs. Tomorrow will be all upper body. Friday is surgery...then I'm taking until the next Sunday off. That's if I can lift next Sunday, that is still TBD.

It's my b-day today and all I want is a UNC win tonight!

Any other low-carbers turn down cake on their b-day? I'm going to at work. Thankfully another guy has a b-day today too so I don't feel as bad. I'll go eat a cheeseburger haha.

[stewaat]

Well I enjoyed some food the past two days that weren't high fat friendly or any type of diet.

Oh well I just had nose surgery and the nurse told me Reese's were good for recovery due to the magnesium in them. I took that advice and ran with it!

Anyways I'm back on high fat today. Next workout will be next Sunday because I'm in recovery mode right now. Going to be super tight with eating and rest up for next Sunday when I make my run for my ideal body!

215 this morning after 2 days of carbing up. Probably at 209-210 after it's all said and done with water weight.

[stewaat]

Back to work and I'm down to 208. It's honestly amazing because I haven't worked out in almost a week. I think my body is taking really well to the time off. Friday I get the splint off my nose and hopefully I am able to resume working out on Sunday. I'm not going to rush it though but I do have a question:

How long before muscle starts to go?

[stewaat]

Down to 207.5

I'm astounded that I haven't put on an ounce while not lifting. Today marks the 1-week mark! I think I'm going to go until next Wed/Thur before I lift again. My nose is going to take a LONG time to heal and I don't want to complicate things.

No carbs this weekend for me since no working out.

Saturday will mark one month of low carb :)

Very, very happy with the results so far.

[stewaat]

Still 207.5, which is pretty amazing to me.

I finally lifted again yesterday and it felt awesome! So happy to be back to lifting. Diet is still going great and very easy. Yea it's not a diet...it's my life!

Can't wait to lift tonight and then a little cardio PWO.

I'm hoping by March 8th I'll have my six pack!!!!!!!!!

I'll put up some pictures in the near future.

[stewaat]

Still following everything as best as I can. I'm afriad right now I'm at a plateau.

207.5-208 seems to be my sticking area.

I'm going to eliminate making my own little chocolate recipe. More importantly, I'm going to up my cardio. I don't think the elliptical has been getting the job done so I'm going back outside. The weather isn't that bad and in all honesty, running is much more enjoyable to me.

My abdomen region has really been my main concern. I haven't really noticed any significant change.

I can't complain too much because I'm down 10 lbs since the start which is about 6 weeks ago. How much of that is water, I'm not sure. I'd like to lose 1 lb of fat a week, I'm not asking for too much.

I'm not discouraged or anything it mainly just pisses me off and make me want to run myself into the ground.

Alright, cliffs for this post:
-Weight loss seems to be stalling at 207-208
-Getting rid of desserts other than SF Jell-o
-Upping cardio...doing it 6x week
-Saturday will be 12 hour carb up...I'm going to do it from noon-midnight just in case I go out and have a few drinks. I want to be social and all other carbs will be perfectly CLEAN. I don't want to f-up my hard work.

[mar999]

Something to think about. I have read two keto related books that kind of give their own version of keto. The Anabolic Diet and Men's Health TNT Diet. Both really don't have many good things to say about cardio. They both seem to prize adequate rest over cardio. I think AD says about 3 times a week of moderate intensity and TNT says to do intervals just a couple times a week if you want to do cardio. The TNT book actually has studies that compared two groups. Both lifted, but one did cardio, and there was no difference in results.

[stewaat]

Something to think about. I have read two keto related books that kind of give their own version of keto. The Anabolic Diet and Men's Health TNT Diet. Both really don't have many good things to say about cardio. They both seem to prize adequate rest over cardio. I think AD says about 3 times a week of moderate intensity and TNT says to do intervals just a couple times a week if you want to do cardio. The TNT book actually has studies that compared two groups. Both lifted, but one did cardio, and there was no difference in results.

Yea I'm doing LISS for cardio just to burn a couple more calories and hopefully kick start my metabolism during my lunch break at work. However I will a couple runs a week just so I stay in good cardiovascular shape.

Down to 203.6...I've found my perfect routine and it's working wonders.

[Jxstatic]

Yea I'm doing LISS for cardio just to burn a couple more calories and hopefully kick start my metabolism during my lunch break at work. However I will a couple runs a week just so I stay in good cardiovascular shape.

Down to 203.6...I've found my perfect routine and it's working wonders.

Wow, nice job!
You made me check the date on your last post.

PM me your perfect routine, maybe my routine could use some adapting.

Keep up the good work!