First Keto log - Critique!- 15 Down.. 15 to go!

Hi Everyone little background on myself.

Was very active as teenager, during the end of high school I began partying and pretty much continued partying and lived not really caring about my diet. I hit the gym for a couple years during that time but my diet and routine weren't in check. Hoping to have all that in check now, especially with info and help from people here.

I want to get to 160-180.... but for now my goal is 180 and then I'll take it from there.

My stats

Began

5'7
209 lb.. BF 25-35%? (scale reads 31%.. Gym hand fat reader 24%). (1/9/2012)
192.8 (as of 2/29/2012)

Planning on doing a bodpod this month.

I started Keto this week. From 1/9/2012-2/26/2010 I was just doing a 2000 or so calorie diet combined with running and some weights, mostly push ups and pull ups. This got me down to around 195. After beginning the keto diet and upping my workouts to 1,2,3,4,rest1,2,3,4, etc. I began losing again (195 was up from 193, and I stopped losing for a week or two so thats why i looked into changing my routine)

Diet / Macro-nutrients
Calories Grams
Fat 1211 135 Your Bodyweight (a)
Protein 559 140 150
Carbs 93 23
Total calories 1863

Example of Workout and Daily Diet.

Scoop of protein
3 Large Eggs
2 Slices of Cheese
1 Chicken Sausage
2 Spinach salads Tomatoes Onions
4oz Grilled lemon herb Chicken (Onions Bell Peppers)
1c Chicken Tortilla Soup (No Tortilla)
2 Sliders Patties
-----------------------------
1600-1700 Cal. about 40c 80f 130p

Workout

AM HIIT 15 Min

Day 3: Shoulders
Shoulder Press: 40x8 45x8 50x8
One Arm Side Lateral Raise: 3 sets of 8 10#
Front Arm Lifts: 25x8 35x8 45x8
Rear Deltoid (Machine) 50x10 60x10 70x10
Barbell Shrugs: 135x8 155x8 175x8
Standing Shrug: 3 sets of 10 65#

10 minutes of low intensity on Stairmaster


The ketostix are reading in-between Moderate and Large, and Im beginning to smell lol. I will continue for another week with no carb-up day. (not even sure if I want to do it, but if I have to I will).

Just want the Keto experts to take a look at my diet/workouts and let me know where there is room for improvement, or if everything looks good then great. Wondering if I should continue my log here instead of the Fat losing Log?

thanks for any feedback you guys can provide. I'm very dedicated to the diet, workout, lifestyle change, and am here to stay !

good work so far. keep it up. you can see the progress...

[QUOTE=Nikeforged;842494231]good work so far. keep it up. you can see the progress...[/QUOTE]

Thanks, happy everything looks good.

Yesterdays workout

10min HIIT
Bench 135 145 155 145 all x8
Incline Bench 95 105 115 105 x 8 8 8 6
Cable Flys 20 30 40 50
Tricep Extension...???
Dips 10 8 6 5

Food
4 Egg White
2 Eggs
7oz Tyson Prepared grilled chicken
2 slices pepper jack cheese
2 sauasage patties with an egg
Beef Jerky 4oz4 grilled chicken strips
small salad

1785 Calories
120g F
184 P
22g

Does anyone know if the ketostix read differently depending on how much water you have in your system? I thought I read that somewhere but not sure.


Feeling good today had a good workout!
Thanks!

yea the stix will read different at different times

[QUOTE=rustybones;842740591]yea the stix will read different at different times[/QUOTE]

alright cool thanks!

Yesterdays Workout

20 Min HIIT - 250 Cal.

Pull Ups W Bands 10 8 5
Low Seated Row: 75x8 90x8 105x8
Front Lat Pull Down(machine): 90x8 105x8 120x6
DEAD LIFTS: 3 sets 10 reps 135#
Incline Dumbbell Curl: 3 sets of 10 reps 10#
Standing Hammer Curls: 3 sets 10 reps 10#
Standing BB Curls w Pulse @ Bottom 35x8 45x8 50x6

Food
My Fiance has family so there was a party I didnt do TOO bad lol

scoop of protein
1 Egg
2 Egg Whites
2 Hot Links
1 Slice of Cheese
4 Tbsp Nacho Cheese
3 Slices of Pizza (Toppings Only)
3 Shots of Vodka
3 Diet Sodas.

Back on track and still feeling good. Ive been taking pictures and weight on Friday's, tomorrow is rest day though on new schedule so maybe take it tomorrow. I hope to see more improvements. I find this lifestyle, eating working out starting to be all I think about. Not ALL I think about but in order to stay on track and stay focused I need to keep thinking about it!

here is yesterdays workout and food

20 Min HIIT - 250 Cal

BB Press 55 65 75 x8
Side Arm Raises 5 10 20 x8
Front Raise 30 40 30 x 8 7 8
DB Shrugs Standing 60 70 80 x 8 8 6
Rear Deltiods Machine 75 90 105 x 8 8 8
BB Shrugs..(no time)

Scoop of Protein
2 Large Eggs
3 Hot dogs
4 slices of Cheese
1 Salad
7oz Lamb
3 tbsp Ranch

1843 Cal

162g Protein
135g Fat
16g Carb

just wanted to add... and vent I guess

I feel like complete %^&* today. I had a job interview.. I didn't go. My lady left the house early this am (she is in nursing school) and my kid just would not cooperate with me (he is 18mths). I had all my clothes ready but my resumes were not. Of course my printer crapped the bed and would not print my resumes. So I left the house late and just decided screw it I guess its not meant to be. My kid is always cooperative in the AM and this one time he wants to be a pain.. I work with my family but it's slow so looking for a better opportunity to help them out!

my life is good.. but idk... if it's diet, this stupid day or what... But I just want to smash my face into a wall..(already punched the stupid thing).... and I feel alone..

oh well its almost noon... almost done with today, tomorrow will be something new

I know dat feel bro... On keto diet too, make sure you're getting enough fats otherwise you'll feel like crap. Keep up the good work though..

[QUOTE=rockstarlive;843724211]I know dat feel bro... On keto diet too, make sure you're getting enough fats otherwise you'll feel like crap. Keep up the good work though..[/QUOTE]

thanks man.. thinking of making the keto pizza from the recipes maybe that'll make me feel better lol

Well today is rest day. I really wanted to to take progress pictures, and weigh myself.. But I guess I will wait until next week. Do you guys think every two weeks is good for the measurements and weight?

Yesterday's Workout and Food

Legs

HIIT 20 Min
Squats 135 145 155 x8
Leg Curl 70 80 90 x8
Extensions 115 130 145 x8
calf Raises 175 195 215 x10
Lunges 12x3

Food
3 Eggs
2 Sausage Links
1 Hot Link
3 Slices of Cheese
1 Spinach salad
low Carb Pizza (from keto recipes)

1700 Cal

100g F
130g P
14g C

Hey guys really need help.. I weighed myself today and I dropped like .7 of a lb. so from 192.8.. to 192.1

Well started a thread, yesterday was rest day! Worked out today!

ok so back at it feeling good again! (although a little head cold) I'm going to update the original post as I have a pretty hectic Thursday and Friday. So here is yesterdays workout.

Workout Chest

Bench 145 155 165 x8
Incline 105 115 125 x8 7 5
Decline 95 115 125 8 7 5
Cable Flys 25 40 60
Dips 10 8 5
Over head extensions w pulse 45 lbs. 3x8

No time for cardio only had 45 minutes :/

Food
4 oz sirloin steak
Italian BMT Salad
Chipotle sauce
4 Grilled chicken pieces
1 ranch
Korean bbq only meat
Pork, Chicken, Beef. No Sauce or Rice
6 shots of sake 9g C
diet Coke

Not the cleanest day but not to bad it was a buddies bday so we enjoyed for a bit!

good work man, keep it up! very noticeable results for sure.

u should toss the scale and the stix though. They can be motivating yes, but they can be unmotivating as well if the outcome isnt what u were hoping for. the important thing is how u feel and the progress u see! and it looks like ur doing great!

[QUOTE=Schoonie;845927643]good work man, keep it up! very noticeable results for sure.

u should toss the scale and the stix though. They can be motivating yes, but they can be unmotivating as well if the outcome isnt what u were hoping for. the important thing is how u feel and the progress u see! and it looks like ur doing great![/QUOTE]

Thanks a lot man. I'm not gonna weigh in again until next friday which will be picture day also so I'm REALLY excited. I feel good, and my girl says my belly is going down although I don't see it. Did 45 min LISS and felt really good! Burned more calories then I though I would 300 I think. lvl 3 Stairmaster

Yesterdays workout and food. (I'm dropping to 1500 Cal to see how my body/hunger reacts this week)

Lat Pull Down 105 125 135 8 8 6
Seated Row 6 7 8 (plates?) 10 8 6
DeadLift 145 8 7 5 (freaking pooped by the end)
Pullups 64 76 76 (lb assist) 8 8 8
Nuetral 64 76 76 8 6 4
Incline curls 5 10 20 10 10 8
Hammer Curls 5 15 20 10 10 10
Rev Cable Curl 20 30 40 10 10 10
BB Curl w pulse @ bottom 35 40 45 8 8 8

1 Beef frank
1 scoop of protein
2 Big cheeseburgers no bun or ketchup
8 grilled chicken pieces
1/2 an avacado
Chipotle Sauce

1554 cal
Fat 100g
Pro 149g
Carb 22g

sup guys feeling really forgetful wonder if thats from the diet or just me. well here yesterdays workout diet

Bb Shoulder press 65 75 95 85 x 8 8 6 6
Side arm Raise 5 10 15 20 x 10 10 10 6
Front Raise30 40 30 x 8 7 8
BB Shrug 90 110 120 10 10 10
DB Shrugs 60 70 80 8 8 5
Rear Deltoid 75 90 105 8 8 8

40 Min LISS - 375 cal

3 Grilled Chicken Strips
3 eggs
1 chicken hot link
1 turkey burger no bun
cheeseburger no bun
3 slices of cheese
Ranch

1502 Cal

Fat 80
Pro 86
Car 20

Well yesterday didn't go as smooth because my fiance, and 4 friends of ours went out to eat AT A PIZZA PARLOR!!. I did really well not having a piece of pizza. I did on the other hand have 10 wings, a salad, a cup of chili.. and a cheese ball and 1/2 a cheesecake. I left about 900 calories for this dinner. No alcohol and pizza so I think I did ok considering how bad I could have eaten lol. Still feel good and not that worried about it, I've been doing good and again no pizza is huge for me(I used to eat pizza every sunday).

I'm going to workout the next 4 days and rest Friday since its my busiest day. Ill just skip this rest day. My body feels good so I dont think it should be a problem.

Yesterdaysworkout, diet and food(macros are kind of random as they did NOT have a nutritional menu >:[ )

Squat 135 145 155 175 x 5 8 8 8
Leg Curl 90 100 110 x 8 8 6
Leg Extension 115 130 145 8 8 8
Seated Calf 150 3 x 10
3 x 12 Lunges
3 x 10 2ft Box Jumps

45 Min LISS lvl 3 -400 Cal

Yesterdays Food

1 Scoop of Protein
1 Chicken Hot Link
5 Cajun Hot Wings
5 thai chili hot Wings
1 Slice of Pizza (sausage garlic) No Crust.
Side Salad w/ Ranch
Side of Chili
1/2 Cheesecake (No Crust)

Man this stupid time change has me all screwed up. Getting up yesterday was such a pain in the ass I ended up just doing 30 min cardio in the am, and did the rest after.

workout
30 Min LISS
Bench 150 160 175 8 8 6
Incline 110 120 130 8 7 5
Decline 95 115 125 8 7 5
Dips 10 10 9
Tri Ext Rope 80 70 80 8 8 7
Extension 40 25 25 8 8 8
Overhead Ext 45 x 8
20min LISS

Food
1scoop protein
2 Eggs
Taco Salad No Shell, tomatoes or onions
salad w cheese bacon ranch
1/8 Avacado
6oz Steak Marinated w olive oil 2 tbsp

Cal 1601
Fat 115
Pro 95
Car 20

Hi guys still feeling good. Tomorrow is my super busy day hoping ill be able to get my split in so I can workout

Workout and food for yesterday

Deadlift 140 160 175 x 8 8 8
Pull down 105 120 135 x 8 7 5
Seated Row 120 135 150 x 8 6 5
One Arm Row 50 55 60 x 8
PullUps 120lb x10 105x8 120x10
Incline Curl 10 3x10
Curl 10 20 30 x 8 8 8
Hammer 10 20 30 x 8 8 8

30 Min LISS StairMaster

Food
1 Scoop of Protein
2 Eggs
2oz Sirloin Steak
1Dbl Cheeseburger no bun
Grilled chicken Sand no bun
5oz Rib Eye
Salad w cheese, bacon
Ranch 3 Tbsp
1/4 Avocado

Cal 1574

Fat 103
Pro 143
Carb 19

Man I have been SUPER forgetful lately. Left my keys in apartment door the last two days in a row. I'm making constant mistakes at work. I need some kind of booster or something. Maybe it's just coincident, we'll see I guess.

Yesterdays workout and food
BB press 75 85 80 x 8 8 6
Side Arm 5 10 20 5 x 8 8 8 10
Front Raise 30 40 50 30 x 8 7 5 6
DB Shrugs 80 75 70 x 8 8 8
Shrugs Machine 80 75 70 x 8 8 8
Rear Delt 75 90 105 x 8 8 8

40 Min LISS

4 Eggs
Grill chicken w cheese
3 Hot Dogs
2oz Rib Eye
4 Slices of Cheese
2 Tbsp Mayo

Cal 1657

Fat 125
Pro 103
Car 19
1Tbsp Ranch

Just curious, read your last few food posts... why so low on the cals? im doin 1400-1500... you makin me feel like i need to lower mine again lol. I saw your doing to see how ur body reacts? was something not workin before you dropped?

[QUOTE=haleyb77;848778463]Just curious, read your last few food posts... why so low on the cals? im doin 1400-1500... you makin me feel like i need to lower mine again lol. I saw your doing to see how ur body reacts? was something not workin before you dropped?[/QUOTE]

hey!! how are things (ill go check into your log)

I thought I explained when I dropped more calories but I can't find it. I stopped losing weight for about a week or two (dropped 15 then nothing for two weeks) so I decided to drop more calories and change cardio from HIIT to LISS. I haven't noticed a big change in energy during the day or at the gym so that is good. I'm going to track this lower calorie change for another week and see how my body responds.

Thanks for stopping in !

[QUOTE=exwhyzee;848787823]hey!! how are things (ill go check into your log)

I thought I explained when I dropped more calories but I can't find it. I stopped losing weight for about a week or two (dropped 15 then nothing for two weeks) so I decided to drop more calories and change cardio from HIIT to LISS. I haven't noticed a big change in energy during the day or at the gym so that is good. I'm going to track this lower calorie change for another week and see how my body responds.

Thanks for stopping in ![/QUOTE]

After the weight loss stopped did u still see changes in ur body or just nothin at all? I upped my cals at the start of this so I could have a good cushion and go down later(hope never) but as long as my body starts changin I know I won't care about the #! Good luck! Ttyl

the weigh in was today.......... 189.4!!!! I have lost 20lb's. Sounds really good to say that.

YEAAAH!!!!!! so freaking happy. Not sure if it was the increase in 4 days, the change to LISS or the drop in calories but something is working. That is roughly 2/3 lbs this last week, talk about motivator. Those LISS sessions are burning 400 cal in 40 min. My stupid fat belly is still there but I can tell from the pictures it sure is going down :).

Today is my rest day I will post yesterdays workout and food followed by pictures.

LISS 40 Min
Squat (want to learn correct form, starting low weight) 45 65 85 105 x 8 8 8 8
Curl 90 110 130 x 8 8 8
Ext 150 175 195 x 8 8 8
Calf Ext 230 250 275 x 12 12 8

Food
1 Egg
1 Sausage Patty
1 Slice Cheese
Oven Roasted Salad from Subway
Small Taco Salad
Hot Link w Cheese
Burger Patty w Cheese
1/4 Avacado
1tbsp Ranch
1tbsp Mayo

Cal 1470
Fat 99
Pro 125
Car 20

The Start 1/24/2012
[IMG]http://i199.photobucket.com/albums/aa86/exwhyzee187/DSC01456.jpg[/IMG]

Currently 3/12/2012
[IMG]http://i199.photobucket.com/albums/aa86/exwhyzee187/DSC01813.jpg[/IMG]

Still have a long way to go. But I'm so much closer, and considering how much fat I still see I may change my goal from 180....to 170!!. We'll see.

and sorry don't know why the second picture is coming in so big I tried re-sizing!

looking great man. subbed. try throwing in some MCT in the day to pick up your energy. might help with your mental clarity a bit.

[QUOTE=exwhyzee;849270153]the weigh in was today.......... 189.4!!!! I have lost 20lb's. Sounds really good to say that.

Food
1 Egg
1 Sausage Patty
1 Slice Cheese
Oven Roasted Salad from Subway
Small Taco Salad
Hot Link w Cheese
Burger Patty w Cheese
1/4 Avacado
1tbsp Ranch
1tbsp Mayo

Cal 1470
Fat 99
Pro 125
Car 20[/QUOTE]

Congrats! I weighed myself for the last time today, gonna try and wait 2 weeks before weigh again... at least a week... so hard lol. You work really hard it seems. Its to bad your not here cuz the guys at this crossfit place show you awesome form, my didnt hurt or feel bothered and thats awesome cuz it scares me most times and i have pretty good form but after tweaking it a lil it helped a lot. Even down to where the bar sits on the body during the squat. Hope you find what works for you! Ill be trying to increase 5lbs on squat per week and build up i hope.
I think i may have to change my goal as well but we'll see after this next 4 weeks when i hopefully meet my 155 goal. I would be soooo happy if my stomach and arms shrunk lol.
I got new shoes yesterday! some new balance vibrams were on sale(not the toes kind though). excited and scared to wear them lol.

That doesnt look like much food! Im gonna post my food for yesterday after writing this.

[QUOTE=BigDakota;849279833]looking great man. subbed. try throwing in some MCT in the day to pick up your energy. might help with your mental clarity a bit.[/QUOTE]

hey man thanks!! first person to sub to my post. Never heard of MCT is it this below? is best in a drink or can i get it in a pill? I'm going to begin taking a multi vit. and see how that helps!

TWINLAB® MCT Fuel®
16 fluid ounce(s)
866111
Price: $13.99
With Gold Card Purchase: $11.19 Deta

[QUOTE=exwhyzee;849348813]hey man thanks!! first person to sub to my post. Never heard of MCT is it this below? is best in a drink or can i get it in a pill? I'm going to begin taking a multi vit. and see how that helps!

TWINLAB® MCT Fuel®
16 fluid ounce(s)
866111
Price: $13.99
With Gold Card Purchase: $11.19 Deta[/QUOTE]

its Medium chain triglycerides, coconut oil, if you have a vitamin world around you go get some cold pressed extra virgin coconut oil. MCT burn fast and are used for quick energy on keto. i drink it mixed in with my coffee. I was looking through your log and there seemed to be a trend of when you felt like **** and when you were feeling good. it roughly looked like your low days were when you had around 80g FATS. maybe a coincident, maybe jack up your fats a little bit maybe more later in the day (thats when im foggiest)

[QUOTE=BigDakota;849356393]its Medium chain triglycerides, coconut oil, if you have a vitamin world around you go get some cold pressed extra virgin coconut oil. MCT burn fast and are used for quick energy on keto. i drink it mixed in with my coffee. I was looking through your log and there seemed to be a trend of when you felt like **** and when you were feeling good. it roughly looked like your low days were when you had around 80 carbs. maybe a coincident, maybe jack up your fats a little bit maybe more later in the day (thats when im foggiest)[/QUOTE]

cool I have coconut oil at home! (haven't used it much) but if that's all it is awesome I'll begin trying to incorporate some.. in the coffee seems easiest!

thanks

no problem. a good 'pick me up' in mid day is a cup of coffee with a tbs coconut oil, i use 4 tbs heavy cream and a hand full of almonds. around 45g fats, 3 g carbs and 10 protein.

good luck

your gonna look like a beast by the end of this man, you can see the lines and defition starting to appear, you got some good frame and muscle under that fat.