5km run...and on keto moreover

[MikieKyony67]

I just completed by 5km run on the TM in 32:06, I feel so good

Pre-workout meal : Whey pro and a cup of coffee

Post-workout : 15gm whey pro, 3 eggs (2 yolks), slice of cheese and 2 slices of bacon (YUM)

I will be taking progress pix and measurements today

[queloque]

Originally Posted by MikieKyony67

I just completed by 5km run on the TM in 32:06, I feel so good

Pre-workout meal : Whey pro and a cup of coffee

Post-workout : 15gm whey pro, 3 eggs (2 yolks), slice of cheese and 2 slices of bacon (YUM)

I will be taking progress pix and measurements today

Your transformation looks great so why are you deciding to do Keto?

[MikieKyony67]

Thanks so much, I have plateaued (sp) and I want to loose fat around my hips, thighs and butt so I have decided to try something new..I feel like I have done so much, worked so hard and the area is still too stubborn...Will keto not work for me? Is my diet OK?

According to fitday I should be on 1950 cals a day, my diet is as follows:

Pre-cardio : 5km run in the morning (10gm whey and coffee
Post-cardio: 3 eggs (2 yolks), 1 slice cheese and 15gm whey protein
Snack: 100gm chicken/tuna melts, 100gm salad greens or green veggies, 10ml flaxseed oil and 15ml salad dressing (balsamic vinegar and olive oil)
Lunch: 4 eggs (2 yolks), 5ml flaxseed oil
Snack: 100gm chicken/tuna, 100gm salad greens or green veggies, 10ml flaxseed oil
I DRINK A cuppa coffee before my weight training and 20 minutes cardio
Post workout: 3 eggs (2 yolks), 1 slice cheese and 15gm whey protein
Before bed : 4 eggs whites and 5ml flaxseed

H20 = 4 liters
Coffee = 2 cups
Green tea = 3/4 cups

Any suggestions are welcome

[queloque]

Originally Posted by MikieKyony67

Thanks so much, I have plateaued (sp) and I want to loose fat around my hips, thighs and butt so I have decided to try something new..I feel like I have done so much, worked so hard and the area is still too stubborn...Will keto not work for me? Is my diet OK?

According to fitday I should be on 1950 cals a day, my diet is as follows:

Pre-cardio : 5km run in the morning (10gm whey and coffee
Post-cardio: 3 eggs (2 yolks), 1 slice cheese and 15gm whey protein
Snack: 100gm chicken/tuna melts, 100gm salad greens or green veggies, 10ml flaxseed oil and 15ml salad dressing (balsamic vinegar and olive oil)
Lunch: 4 eggs (2 yolks), 5ml flaxseed oil
Snack: 100gm chicken/tuna, 100gm salad greens or green veggies, 10ml flaxseed oil
I DRINK A cuppa coffee before my weight training and 20 minutes cardio
Post workout: 3 eggs (2 yolks), 1 slice cheese and 15gm whey protein
Before bed : 4 eggs whites and 5ml flaxseed

H20 = 4 liters
Coffee = 2 cups
Green tea = 3/4 cups

Any suggestions are welcome

That is too many calories for your weight.

Just to maintain your body weight you need to eat around 1800 calories and you are eating over that amount.

For starters I would cut your calories down to about 1600 calories a day. That's roughly a 10% caloric deficit. Since you are pretty small now, I really don't think you should start with a bigger deficit than that. Lets see how your body responds to that.

How long does it take to run your 5k run?
How many grams of protein are you eating?
Are you staying below 30 grams of carbs?
What are you macros (percentage of protein, carbs, fats)?

[MikieKyony67]

Originally Posted by queloque

That is too many calories for your weight.

Just to maintain your body weight you need to eat around 1800 calories and you are eating over that amount.

For starters I would cut your calories down to about 1600 calories a day. That's roughly a 10% caloric deficit. Since you are pretty small now, I really don't think you should start with a bigger deficit than that. Lets see how your body responds to that.

How long does it take to run your 5k run?
How many grams of protein are you eating?
Are you staying below 30 grams of carbs?
What are you macros (percentage of protein, carbs, fats)?

Thanks for your response, I will keep the cals at 1600, will rework diet, I consumed 1588 Cals today:
Fat: 96.4
Protein: 140.7
Carbs : 37.9

5km run = 32m 03s currently, my goal is to keep improving that..

It seems that my carbs are higher, will try to lower those, I think today they came from the red cooked cabbage = 10.5g and broc = 13.2, will reduce intake from 1 cup to 1/2 cup, is that OK?

I also love chewing gum (sugar free) is that OK?

[queloque]

Originally Posted by MikieKyony67

Thanks for your response, I will keep the cals at 1600, will rework diet, I consumed 1588 Cals today:
Fat: 96.4
Protein: 140.7
Carbs : 37.9

5km run = 32m 03s currently, my goal is to keep improving that..

It seems that my carbs are higher, will try to lower those, I think today they came from the red cooked cabbage = 10.5g and broc = 13.2, will reduce intake from 1 cup to 1/2 cup, is that OK?

I also love chewing gum (sugar free) is that OK?

Ok, you are doing fine with the cardio. Thats good.

Well make sure you minus the fiber from your carb count with the veggies, you should be able to eat a lot due to the fiber in it. You are using fitday.com to track your intake, right?

The gum is no problem.

So lets see how it works out with the decrease calories. The butt and the hips will be tough for many women, but you can do it. I have to deal with the mid-section as a man. I wish I had your stomach.

Post what you normally eat on a regular basis if you can.

[MikieKyony67]

Yes I am using fitday to track. Thanks about the tummy, I have always had a small waist

Observations so far:
My mouth tastes funny
I am so so thirsty, even when I am drinking and I am up to 5l of water
Obviously go to the toilet a lot
I have lost strength by 20% on my bench press and 2 reps. When will I regain it soon?
I have no cravings for carbs/chocolate/fruit etc but I craved KFC yesterday , I don't even like their chicken? YUCK..
I wake up 3-4 times each nite, and take forever to go back to sleep
My energy levels are still OK though, maybe running on reserves?
I am usually quick, think on my feet but NOW...Guess my body will adapt

Do you think I should carb-up this weekend, if so I only intend to have 1 day of carbs, say Saturday, and also leeping it clean.

I intend staying on this for 8 weeks, my goal is to loose 7 1/2cm around my hips

And yes, I will post diet..Will include progress pix and measurements

[MikieKyony67]

Meal 1: tuna salad with egg, 1tbsp mayo and whey protein shake (150ml)
Meal 2: 3oz chicken breast, 1c red cabbage,
Meal 3 : 3oz pork roast, 1c red cabbage, 1tbsp flaxseed oil
Meal 4: 4 eggs (2 yolk), 1tsp flaxseed oil
Meal 5: 3oz pork Chicken thigh (no skin, no bone)1c red cabbage, 1tbsp flaxseed oil and 150ml whey protein

I have no idea how to calculate - 23g Protein, 2.4g carbs and 2.3g fat. Not sure if I can lower the carbs any further coz they are from my veggies (3cups of red cabbage and salad greens..

Calories 1,548
Fat 105.5 944 61 %
Saturated 18.9 169 11 %
Polyunsaturated 47.8 427 28 %
Monounsaturated 32.0 286 18 %
Carbohydrate 55.2 198 13 %
Dietary Fiber 19.1
Protein 100.3 407 26 %
Alcohol 0.0 0 0 %

[queloque]

Yes, you will lose strength because you are breaking down your muscle glycogens.

The only thing that feeds your muscle glycogens are carbs, and that is one of the reasons for carb-ups. For every 1 gram of muscle glycogens you burn off you burn off 4 grams of water. So imagine for every pound of muscle gycogen you burn you burn 4 pounds of water. Muscle glycogen are like a sponge. Your muscle is mostly water. That is why some people take Creatine, it allows more storage of water in your muscles and you have to drink more water when you take creatine. And that is what gives you the pumped look when you workout. But that decreases during the course of the week under keto as you break your muscles down while working out. Basically this is the energy your muscle uses when you workout. The fat you are using for energy under keto is not enough so carb-ups are important if you are serious with the weights. If not, skip the carb-ups or keep it at or below maintenance to prevent fat storage, especially for women.

Also note, that women burn more fat than men during aerobic type exercises so do your cardio for those hard to burn spots.

Now you asked should you carb-up. This is the tricky question for you and only you know your body and you are trying to burn off the most difficult area to burn on your body.

For women, if you eat too many carbs during carb-up it can store some of it as fat. The reason being is that women do not burn as much muscle glycogen as men. Women who do, tend to be professional body builders or women who train like them, so keep that in mind.

In your first 2 weeks of keto, its best to wait after 2 weeks before you start your first carb-up so your body will get used to the change. So that means I would not over work your body with weight lifting. Use some free days to do cardio and some ab work because you will be dead tired by the end of the second week.

Now, if you can't make it to the second week, then I would suggest a carb-up at maintenance. No more than that just to keep you honest but at least you have some food in your muscles if you are really hitting the weights.

When you do have your first carb-up you will notice the difference. You will probably lift more than before. At least I do. Usually your first muscle workout after carb-ups should be your legs because they use more energy and you want to have most of that energy early in the week.

Craving for fruit: When you go on carb-ups "go to town" on the fruit. I'm a melon person. I love the honeydew, cantaloupe, watermelon and different berries. I can eat 2 to 3 pounds of it in a day and that is less than 300 calories.

Berries and tree fruits feed your liver glycogen stores and the other carbs feed your muscle glycogen stores.

Calculating proteins fats and carbs.

Fats are 9 calories
carbs are 4 calories
protein are 4 calories
alcohol is 7 calories.

So 23g Protein x 4 = 92 calories , 2.4g carbs x 4 = 9.6 calories and 2.3g fat x 9 = 20.7 calories .

When you do do carb-ups the carbs will be 70% of your intake.

Question: Why are you keeping two logs?

[MikieKyony67]

Wow, thanks so much for all your help, mucg appreciated..No idea why I am keeping 2 logs, could it be a keto brain,,,LOL...

I couldn't resist it any longer, all I thought about was KFC last night...So I had 2 pieces for lunch today, naughty...Is it Keto friendly?

Thanks once again

[MikieKyony67]

I started keto on 14/08 and my weight was 54.4kg

(18/08) 52.7kg
(19/08) 52.1kg.

My main goal is to loose 7 1/2cm around the hips, though I have been a bit curious about the weight...

[desolati0n]

Originally Posted by MikieKyony67

Wow, thanks so much for all your help, mucg appreciated..No idea why I am keeping 2 logs, could it be a keto brain,,,LOL...

I couldn't resist it any longer, all I thought about was KFC last night...So I had 2 pieces for lunch today, naughty...Is it Keto friendly?

Thanks once again

Only if you got the grilled KFC chicken. The breading they put on fried chicken is full of carbs.

[queloque]

Originally Posted by MikieKyony67

Wow, thanks so much for all your help, mucg appreciated..No idea why I am keeping 2 logs, could it be a keto brain,,,LOL...

I couldn't resist it any longer, all I thought about was KFC last night...So I had 2 pieces for lunch today, naughty...Is it Keto friendly?

Thanks once again

If you decide to cheat make sure its right before a serious workout for energy or right after a serious workout if you can so as you consume the carbs they can go directly to your muscle stores.

[MikieKyony67]

Originally Posted by queloque

If you decide to cheat make sure its right before a serious workout for energy or right after a serious workout if you can so as you consume the carbs they can go directly to your muscle stores.

Guess I have messed up, hope the KFC does not have an adverse effect...Will monitor closely and action "cheat meal" accordingly

[queloque]

Originally Posted by MikieKyony67

Guess I have messed up, hope the KFC does not have an adverse effect...Will monitor closely and action "cheat meal" accordingly

don't worry about it. Just make sure if you do eat cheat foods not to go above your maintenance calories.

[MikieKyony67]

Originally Posted by desolati0n

Only if you got the grilled KFC chicken. The breading they put on fried chicken is full of carbs.

Thanks so much, we unfortunately don't have grilled KFC in South Africa..I will keep it clean from now onwards..

[MikieKyony67]

Not much damage done, I weighed myself this morning 54.4kg...Keeping it clean today and still loving keto...

[queloque]

Originally Posted by MikieKyony67

Not much damage done, I weighed myself this morning 54.4kg...Keeping it clean today and still loving keto...

What supplements are you taking?

[MikieKyony67]

Originally Posted by queloque

What supplements are you taking?

Oops, I meant 52.4kg...We are attending a wedding tomorrow, I will make keto friendly choices but may go over my 1600 cals as you've recommended, is that OK?

I am taking the following supps:
Whey Protein (after training, sometimes before) depends on how I feel
Multivitamin
Vitamin C
Calcium (before bed)
CLA
Tight (San fatburner) when I remember, not daily though maybe 3-4 times per week, I bought it last yearFish Oil Caps, and I don't want it to expire cost me a small fortune
Flaxseed Oil

I am thinking of adding Melatonin, I am not sleeping well..4-5 hours per night, could be that I am stressed out, I run my own business and it has been very stressful in the last 4 months, so I am FOREVER working...

[queloque]

Thanks for the post. How is it coming along?

[MikieKyony67]

Originally Posted by queloque

Thanks for the post. How is it coming along?

Great thanks, loving the diet but not so much the carb up coz I just eat and eat. The more carbs I seem to eat the more I want and my bosy really doen't seem to need carbd either. DUNNO... I am thinking of adding oats in the morning and the rest of the day eat the Keto way and not carb up on weekends for the next 6 weeks...Your thoughts?

[queloque]

Originally Posted by MikieKyony67

Great thanks, loving the diet but not so much the carb up coz I just eat and eat. The more carbs I seem to eat the more I want and my bosy really doen't seem to need carbd either. DUNNO... I am thinking of adding oats in the morning and the rest of the day eat the Keto way and not carb up on weekends for the next 6 weeks...Your thoughts?

well you can do 5 hour carb-ups. All you need is a carb-up to match your maintenance calories and that's it. Your muscles should be replenished.

[queloque]

Whats the status on your diet?

Great avatar pic, by the way.