Feb 11.
start this week off for monday weigh ins, weigh in today at 170lbs prefed
1.25 kg fresh atl. salmon
deep fried in canola oil
salmon macros:
2577 calories
154g fat
0g carb
273g protein
canola oil macros:
unknown boiled in about 1 litre
2 tspn blue cheese salad dressing
120 calories
2g carb
12g fat
0 protein
total known macros
2697 calories
166g fat
273g protein
2g carb
1 hour of walking stairs
thanks and hello to anyone who decides to come along for the ride
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Thread: YesIevenLiftBros Keto Log
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02-11-2013, 08:01 AM #1
YesIevenLiftBros Keto Log
Last edited by YesiEvenLiftBro; 02-11-2013 at 08:10 AM.
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02-11-2013, 08:19 AM #2
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02-11-2013, 01:18 PM #3
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02-11-2013, 01:25 PM #4
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02-12-2013, 12:25 AM #5
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02-12-2013, 07:39 AM #6
Feb. 12
298g fresh atl. salmon deep fried in canola oil
170g of pumpkin seeds
multivit
calcium
vit-d
salmon macros
614 calories
37g fat
0g carb
65g protein
canola oil macros
unknown boiled in about a litre
pumpkin seed macros
1070 calories
81g fat
18g carb (18g fibre)
56g protein
total known daily macros
1684 cal
118 fat
18g carbs (all fibre)
121g protein
1 hour of walking stairsLast edited by YesiEvenLiftBro; 02-13-2013 at 08:16 AM.
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02-12-2013, 08:15 AM #7
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02-13-2013, 09:24 AM #8
feb. 13
bacon 500g
egg whites 500g
protein shake
calcium
vit-d
multi vit
500g bacon
1666 calories
157g fat
0g carb
55.5g protein
500g egg whites
238 calories
0g fat
0g carb
55.5g protein
protein shake (1 scoop)
calories 150
fat 2.5g
carb 3g (2g fibre)
25g protein
total known daily macros
2054 calories
159.5g fat
3g carb (2 fibre)
131g protein
walk stairs for one hour, light body weight exercises for 30 minutes
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02-13-2013, 09:28 AM #9
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02-13-2013, 12:32 PM #10
did it to meet my macros, pack of bacon in 500g, my target caloric range during this diet is 1800-2500,
my target macros are
60% of calories coming from fat+
with 5% or less of the calories coming from carbohydrates
shooting for no lower then 130g protein daily+ (assuming at least 60% of calories are coming from fat), with the unacceptable range being 50g of protein and below, also with an emphasis on polyunsaturated fats while following an IF protocol (I usually just eat all my food in 1 big meal a day right before workout for convenience)
fairly new to the keto style though, only about 3 weeks in and no longer feel sluggish and I am not getting headaches anymore, pretty much all I am going on is lyle mcdonalds ''the ketogenic diet'' book and experimenting with this until april to see how low I can manage to get my body fat %, then I will start another bulk
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02-14-2013, 06:31 AM #11
feb. 14
1kg chicken wings
1/3 cup hotsauce (just sodium 0 cal)
4 tbsp ranch dip
1 tsp unsalted butter
multi vit
vit-d
calcium
boiled in about a litre of canola oil
1kg chicken wings
2200 calories
160g fat
0g carb
180g protein
4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein
1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein
total known daily macros
2400 calories
178g fat
8g carb
180g protein
walk stairs for an hour
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02-15-2013, 07:56 AM #12
feb. 15
1/4 cup unsweetened coconut shavings
50g 99% dark chocolate bar
1 cup of 35% fat whipping creme
2 scoops chocolate whey protein
4 packets of splenda
500g egg whites
chocolate shake macros
1871 cal
154fat
29g carb (17 fibre)
67 protein
egg white macros
238 calories
0g fat
0g carb
55.5g prot
total known daily macros
2109 calories
154 fat
29g carb (17 fibre)
122.5 protein
1 hour walking stairsLast edited by YesiEvenLiftBro; 02-15-2013 at 10:45 AM.
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02-16-2013, 11:08 AM #13
feb. 16
1kg egg whites
2 tbsp natural penut butter
1 tbsp cinnamon
2 cups walnuts
1kg egg white macros
476 cal
0g fat
0g carb
111g protein
2tbsp penut natural butter
180 calories
14g fat
6g carb (2 fibre)
6g protein
2 cups walnuts
1440 calories
136g fat
28g carb (16 fibre)
28g protein
total daily known macros
2096 calories
150g fat
34g carb (18 fibre)
145g protein
walk stairs for 1 hour
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02-17-2013, 04:26 AM #14
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02-17-2013, 07:58 AM #15
thank you
Feb. 17
600g salmon
1 cup pecans
canola oil
salmon macros
1236 calories
72g fat
0g carb
132g protein
pecan macros
760 calories
74g fat
12g carb (8 fibre)
10g protein
boiled the salmon in about a litre of canola oil
total known daily macros
1996 calories
146g fat
12g carb
142g protein
walked stairs for an hour
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02-18-2013, 07:40 AM #16
Feb. 18
happy family day to everyone,
monday weigh in pre-fed this week 168lbs
today
400g salmon deep friend in canola oil (about a litre)
50g pecans
170g pumpkin seeds
400g salmon macros
824 calories
48g fat
0g carb
88g protein
50g pecan macros
380 calories
37g fat
6g carb (4g fibre)
5g protein
170g pumpkin seed macros
1070 calories
81g fat
18g carb (18g fibre)
56g protein
total known macros for the day
2274 calories
166g fat
24g carb (22g fibre)
149g protein
no exercise today
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02-19-2013, 08:46 AM #17
Feb. 19
500g chicken wings macros
1100 calories
80g fat
0g carbs
90g protein
chicken wings were boiled in about a litre of canola oil
250ml 35% whipping creme
833 calories
83g fat
0g carb
5g protein
scoop of protein powder (35g)
150 calories
2.5g fat
3g carb (2 fibre)
25g protein
1tsp butter
35 calories
4g of fat
0g carb
0g protein
4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein
1 tbsp cocoa powder
20 calories
0.5g fat
2g carb (2 fibre)
1g protein
total known macros for the day
2298 calories
184g fat
13g carb (4g fibre)
121g protein
I would also like to log since it doesn't always make it to the log that I have been taking a multi vitamin and calcium suppliment and often drink green tea but sometimes don't log them due to them not having calories/macros
walked stairs for one hours
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02-20-2013, 10:45 AM #18
Feb. 20
440g salmon
375g turkey sausages
1 1/3 cup pumpkin seeds
440g salmon
907 cal
54g fat
0g carb
96g protein
375g turkey sausage
536 cal
35g fat
0g carb
53g protein
1 1/3 cup pumpkin seeds
680cal
52g fat
12g carb (12 fibre)
36g protein
total known macros
2123 cal
141g fat
12g carb (12 fibre)
185g protein
no exercise today
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02-21-2013, 07:01 AM #19
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02-22-2013, 07:36 AM #20
feb. 22
1kg egg whites
2 tbsp natural penut butter
1 tbsp cinnamon
2 cups walnuts
1kg egg white macros
476 cal
0g fat
0g carb
111g protein
2tbsp penut natural butter
180 calories
14g fat
6g carb (2 fibre)
6g protein
2 cups walnuts
1440 calories
136g fat
28g carb (16 fibre)
28g protein
total daily known macros
2096 calories
150g fat
34g carb (18 fibre)
145g protein
walk stairs for 1 hour
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02-23-2013, 12:46 PM #21
feb.23
1 cup pumpkin seeds
440g salmon
375g chicken sausages
1 cup pumpkin seeds macros
510 calories
39g fat
9g carb (9g fibre)
27g protein
440g salmon macros
907 cal
54g fat
0g carb
96g protein
boiled in about a litre of canola oil
375g chicken sausage macros
773 calories
65 fat
41g protein
total known daily macros
2190 calories
158g fat
9g carb (9g fibre)
164g protein
no exercise today
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02-24-2013, 09:15 AM #22
feb. 24
175g pecans
1kg egg whites
2 eggs
175g pecans
1330 calories
129.5
21g carbs (14g fibre)
17.5g protein
1kg egg white macros
476 cal
0g fat
0g carb
111g protein
2 eggs
160 calories
12g fat
2g carb
14g protein
total known daily calories
1966 calories
141.5g fat
23g carb (14g fibre)
142.5g protein
no exercise today
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02-25-2013, 07:49 AM #23
feb. 25
monday weigh in pre-fed this week 167lbs
250ml 35% whipping creme
scoop of protein powder (35g)
426g salmon
1/3 cup pumpkin seeds
multi vitamin supp
calcium supp
250ml 35% whipping creme
833 calories
83g fat
0g carb
5g protein
scoop of protein powder (35g)
150 calories
2.5g fat
3g carb (2 fibre)
25g protein
426g salmon
878 calories
52g fat
0g carb
93g protein
boiled the salmon in about a litre of canola oil
1/3 cup pumpkin seeds
170 calories
13g fat
3g carb (3g fibre)
9g protein
total known daily macros
2031 calories
150.5g fat
6g carb (5g fibre)
129g protein
walk stairs for an hour
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02-26-2013, 07:31 AM #24
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02-27-2013, 11:58 AM #25
Feb. 27
440g salmon
375g turkey sausages
1 1/3 cup pumpkin seeds
440g salmon
907 cal
54g fat
0g carb
96g protein
375g turkey sausage
536 cal
35g fat
0g carb
53g protein
1 1/3 cup pumpkin seeds
680cal
52g fat
12g carb (12 fibre)
36g protein
total known macros
2123 cal
141g fat
12g carb (12 fibre)
185g protein
walk stairs for one hour
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02-28-2013, 09:54 AM #26
feb. 28
920g chicken wings
1/3 cup hotsauce (just sodium 0 cal)
4 tbsp ranch dip
1 tsp unsalted butter
multi vit
vit-d
calcium
920g chicken wing
2024 calories
147g fat
0g carb
165g protein
boiled in about a litre of canola oil
4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein
1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein
total known daily macros
2224 calories
165g fat
8g carb
165g protein
walk stairs for one hour
light exercise with body weightLast edited by YesiEvenLiftBro; 02-28-2013 at 10:27 AM.
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03-01-2013, 04:03 PM #27
march 1
250g bacon
14 eggs
1 scoop whey protein
multivitamin
calcium
250g bacon
833 calories
78.5 fat
0g carb
27g protein
14 eggs
1120 calories
84g fat
14g carb
98g protein
35g scoop of whey protein
150 calories
2.5g fat
3g carb (2g fibre)
25g protein
total known daily calories
2103
165g fat
17g carb (2g fibre)
150g protein
walk stairs for 1 hour
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03-02-2013, 02:05 PM #28
march 2
860g chicken wings
1/3 cup hotsauce (just sodium 0 cal)
4 tbsp ranch dip
1 tsp unsalted butter
multi vit
vit-d
calcium
860g chicken wing
1892 calories
137.5g fat
0g carb
154g protein
boiled in about a litre of canola oil
4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein
1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein
total known daily macros
2092 calories
155.5g fat
8g carb
154g protein
no exercise today
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03-03-2013, 03:52 PM #29
march 3
250g bacon
375g chicken sausages
2 eggs
35g scoop of whey protein
calcium
multi vitamin
250g bacon
833 calories
78.5 fat
0g carb
27g protein
375g chicken sausage macros
773 calories
65 fat
0 carbs
41g protein
2 eggs
160 calories
12g fat
2carbs
14g protein
2 35g scoops of whey protein
300 calories
5g fat
6g carb (4g fibre)
25g protein
total known daily macros
2066 calories
160.5g fat
8g carb (4g fibre)
132g protein
walk stairs for an hour
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03-04-2013, 08:38 AM #30
March 4
monday pre-fed weigh in 167 lbs
500g egg whites
2 scoops whey protein (70g)
1/2 cup cream cheese
1 1/2 tsp cinnamon
2 packs of sweetner
1/4 tsp vanilla
500g egg whites
238 calories
0g fat
0g carb
55.5g protein
500ml 35% whipping creme
1666 calories
166g fat
0g carb
10g protein
2 scoops of protein powder (70g)
300 calories
5g fat
6g carb (4g fibre)
50g protein
1/2 cup creme cheese
1 1/2 tsp cinnamon
1/4 tsp vanilla
1 1/2 tbsp splenda
339 calories
30g fat
9.5g carb
7.5g protein
total known daily macros
2543 calories
201g fat
15.5g carb (4g fibre)
123g protein
walk stairs for an hour
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