My Keto Journey, Meal Plan, weight check, etc...

**shan1784** · 05-18-2016, 07:54 AM

Tuesday 5/16/2016 Summary

Cals -1686
P - 175
F - 98
C - 17
Fiber - 10
Net Carbs - 7

Cals would have been lower but wanted some cream in my coffee after work...

**shan1784** · 05-19-2016, 07:57 AM

Wednesday 5/18/2016 Summary

Cals -1593
P - 175
F - 89
C - 18
Fiber - 10
Net Carbs - 8

Not the best workouts today... Didn't feel to strong at all.. Was rushed for my afternoon chest workout due to picking my son up at practice and as a result may have tweaked my right shoulder a little bit... Not bad so not to worried... Think I need to not worry so much about strength as I'm losing weight and focus more on getting a good pump into what ever muscle group I'm hitting, maybe focus on more volume...

**jasinc81** · 05-19-2016, 08:32 AM

I went through the exact same thing with my strength. I've been dropping weight like crazy while running 3+ miles after my workouts, so I was concerned about muscle loss. I did a body comp analysis and within 1 month dropped 5% (16% down to 11%) of BF while gaining 4 lbs of muscle. Completely blew me away...so don't be discouraged...the strength can always come back. I've noticed your calories are pretty low. How are your cravings? I've been eating at 2100/day and still find myself wanting more...I'm also doing 16/8 IF, so that could be why too.

**danfleysher** · 05-19-2016, 09:40 AM

When I have a stressful day or just a long day at work and don't have the energy to go heavy, I switch up my workout and focus on getting more volume. Typically I do 3 sets for 5-8 reps but on those days I'll go as high as 15 with and try to cut back on rest times.

As long as you're doing something, you're improving.

**shan1784** · 05-19-2016, 10:03 AM

Originally Posted by jasinc81

I went through the exact same thing with my strength. I've been dropping weight like crazy while running 3+ miles after my workouts, so I was concerned about muscle loss. I did a body comp analysis and within 1 month dropped 5% (16% down to 11%) of BF while gaining 4 lbs of muscle. Completely blew me away...so don't be discouraged...the strength can always come back. I've noticed your calories are pretty low. How are your cravings? I've been eating at 2100/day and still find myself wanting more...I'm also doing 16/8 IF, so that could be why too.

Yeah, not to worried, I figured strength would take a nose dive... Hasn't been terrible really... No cravings, well other then wanting my Vanilla Porter but other then that I'm doing fine.. I usually eat every 3 hours or so and that helps...

Originally Posted by danfleysher

When I have a stressful day or just a long day at work and don't have the energy to go heavy, I switch up my workout and focus on getting more volume. Typically I do 3 sets for 5-8 reps but on those days I'll go as high as 15 with and try to cut back on rest times.

As long as you're doing something, you're improving.

I hit workouts 7 days a week right now and don't plan to stop... Have a break coming up memorial day weekend, we are flying to FL to visit some friends.. Thinking I may do a lil jogging maybe, or possibly just take it as rest time, not sure yet...

**shan1784** · 05-20-2016, 06:49 AM

Updated weight, bodyfat, and blood ketone...

Weight - 208.2 lbs
BodyFat - 18.1%
Blood Ketone - .6

Dropped alot of weight this week... I expected to see the bodyfat drop more.. According to the numbers lean mass to a hit which is not wanted here... I don't know how much faith I put in the body fat analyzer I'm using. I can see a visable change in the mirror and feel my BF% is lower then what this is telling me... I need to invest in a Skulpt I suppose... Not sure where I want to stop dropping weight and look to maintain. Was thinking 200 but I'd really like to see abs come out... Feel like by the time that happens I'll be at two small of a weight and really don't want to get smaller... Hmmmm

**twinmatrix** · 05-20-2016, 10:47 AM

Nice read

**shan1784** · 05-23-2016, 06:06 AM

Friday 5/20/2016 Summary

Cals -1670
P - 174
F - 98
C - 18
Fiber - 9
Net Carbs - 9

So no tracking this weekend for Saturday and Sunday... Saturday I went with my wife and in laws to micro beer fest that we bought tickets for months ago.. The plan was I was going to hold strong and just give my drink tickets away to who ever wanted them... Well that plan went out the window... I had 15 drink tickets and used 4... They were only for samples so between all 4 tickets used for samples probably equaled maybe 1 beer... It's whatever... Then we went to dinner and I got a nice steak and veggies... Then I decided since I had the beer and prob screwed myself out of ketosis I might as well get a dessert, so I did... Oh well, month and half of no cheats, I'm fine with it... Weight was up Sunday morning so fasted all day Sunday and drank alot of water then had a decent dinner of chicken and veggies on the grill... Hit the gym both days and had good workouts...

As of this morning my weight is still up a couple pounds but I'm sure it will work out fine... This Friday we are flying to FL for a long weekend through Monday... Staying on track is going to be tough and will try but I don't think I'm going to track food like I am now.. Just going to make conscious decision to avoid carbs where ever possible. Any drinks I have will be vodka with some diet soda... So on with the week...

**shan1784** · 05-24-2016, 05:55 AM

Monday 5/23/2016 Summary

Cals -1640
P - 176
F - 93
C - 17
Fiber - 9
Net Carbs - 8

So back at it after a weird weekend... Carbs were good Saturday but there is definitely regret... I was able to predict my weight drops through out the past weeks since it's been so consistent but not this week so far... Body is trying to adjust back and as a result I'm still a couple lbs up from my last weigh in.. Just hoping by Friday I'll break even and only be 1 week lost... But then I'm also leaving Friday for our mini vacation / long weekend and who knows where my eating will be... I will def do my best to stay away from "Known" carbs like breads, pastas, potatoes, sugar, beer, etc... My only worry is if we go out to dinner some where nice and I encounter some mystery sauce or something where I'm not sure whats in it... I don't really want to make an issue of it being on vacation and all especially since the focus should be to relax and enjoy myself...

So as far as drinks go.. My go to drink for this weekend is going to be Vodka with some diet soda of sorts or sugar free redbull... From what I've read that seems to be pretty common for keto'rs...

**shan1784** · 05-25-2016, 05:26 AM

Tuesday 5/24/2016 Summary

Cals -1703
P - 172
F - 101
C - 17
Fiber - 10
Net Carbs - 7

Decent lunch workout, son's baseball game in the afternoon, and bunless burgers on the grill and baby broccoli for dinner... Decent day...

**shan1784** · 05-26-2016, 07:33 AM

Wednesday 5/25/2016 Summary

Cals -1672
P - 178
F - 95
C - 18
Fiber - 10
Net Carbs - 8

Great workouts, good energy all day... Pretty much it.. This is last update til next week. Leaving for FL early tomorrow morning.

As it stands for today's summary...

Thursday 5/26/2015

Cals -1668
P - 176
F - 93
C - 16
Fiber - 9
Net Carbs - 7

**danfleysher** · 05-31-2016, 12:12 PM

Hope you're enjoying Florida man!

**GaryC10** · 05-31-2016, 01:48 PM

Interesting stuff. I need educating; your protein is higher than your fat. Mine too. I always understood keto to be higher fat. Is this a problem?

**jasinc81** · 06-01-2016, 05:52 AM

Originally Posted by GaryC10

Interesting stuff. I need educating; your protein is higher than your fat. Mine too. I always understood keto to be higher fat. Is this a problem?

Fat = 9 calories per gram
Protein = 4 calories per gram

Therefore, his fat is actually around 900 calories, and his protein is around 700. If you're doing heavy strength training, your protein can be a little higher. If not, you might not stay in ketosis and feel like crap all the time

**shan1784** · 06-01-2016, 06:20 AM

Wow, worst part of a vacation or extended long weekend, getting back to the daily grind.. First day back after a pretty enjoyable stay in Florida... Kept it together for the most part, I had some drinks as I knew I would. At first my vodka and crystal light was kind of laughed at but by the end of the stay my buddies were drinking it along with me... Lol...

Didn't track calories and kept my carbs low but I'm sure my weight is up and I can feel the water retention in my hands so back to my fixed menu and gym work... It was so nice getting some sun and building my tan up... Felt good walking around in my tank top with some decent definition in my chest, shoulders, and arms... So my next vacation coming up is actually the first week in July.. Going on a camping trip out of state.. My favorite trip of the year... Lots of sun and pool time so need to trim up even more... Will post my daily summary starting tomorrow and will continue my weekly numbers next week to allow myself to get back on track...

**shan1784** · 06-01-2016, 06:24 AM

Originally Posted by danfleysher

Hope you're enjoying Florida man!

Was a great time, thank you!

Originally Posted by jasinc81

Fat = 9 calories per gram
Protein = 4 calories per gram

Therefore, his fat is actually around 900 calories, and his protein is around 700. If you're doing heavy strength training, your protein can be a little higher. If not, you might not stay in ketosis and feel like crap all the time

Pretty much this. I try to keep protein to 1g per pound of lean mass, carbs less then 20g net (usually it's under 10g) and fats are just filling in to hit my calorie total for the day. Fats are the only macro that fluctuate depending on if I feel hungry or just want a treat.

**GaryC10** · 06-01-2016, 10:11 AM

Originally Posted by jasinc81

Fat = 9 calories per gram
Protein = 4 calories per gram

Therefore, his fat is actually around 900 calories, and his protein is around 700. If you're doing heavy strength training, your protein can be a little higher. If not, you might not stay in ketosis and feel like crap all the time

Thanks. I'll go away and try not to be stupid while working out whether I am doing it all correctly.

**shan1784** · 06-02-2016, 06:06 AM

Wednesday 6/1/2016 Summary

Cals -1507
P - 174
F - 81
C - 14
Fiber - 6
Net Carbs - 8

Pretty low cal day.. Just wasn't hungry, felt off, tired.. Figured I was going to be this way coming off vacation. Didn't weigh myself as I didn't want to get discouraged. Had two great workouts, felt very strong, more so then I have felt in a long time. I know I'm carrying some water weight, feel like muscles were way swelled up... Wore an XL shirt to gym and the sleeves were really tight on my arms and veins were popping big time. I know that bodybuilders will carb before shows to get fluid into the muscles to get that full look... That may have been what was going on and was pretty cool... Was able to pump out 110lbs dumbbells presses for 12 reps on my 4th set.. Never did that before and it felt easy.. Usually struggling to get 10 with 100's... So back to it and I fully expect them workout numbers to decline but that's fine.. Goes with my goal of leaning up... Not going to get them abs any other way...

**shan1784** · 06-03-2016, 05:09 AM

Thursday 6/2/2016 Summary

Cals -1654
P - 176
F - 91
C - 16
Fiber - 9
Net Carbs - 7

Pretty uneventful day... Decent energy throughout, getting back in the swing of things.. Did notice that during my workout at lunch a huge pump in my forearms (which is what I was hitting) much more then normal... Today is leg day.. Squats at lunch and then blowing them out even more later in the afternoon...

**shan1784** · 06-06-2016, 06:42 AM

Weekend update...

Friday 6/3/2016 Summary

Cals -1670
P - 174
F - 98
C - 18
Fiber - 9
Net Carbs - 9

Saturday 6/4/2016 Summary

Cals -1758
P - 167
F - 108
C - 16
Fiber - 9
Net Carbs - 7

Sunday 6/5/2016 Summary

Cals -1782
P - 179
F - 101
C - 17
Fiber - 9
Net Carbs - 8

Good weekend and finally feel like I'm getting rid of water weight I put on from our trip to FL... First weight check was Saturday morning and was up 5lbs then Sunday that dropped to 3lbs... Hopefully by Friday when I do my weight check I'll be back to or under my pre-FL weight...

**shan1784** · 06-07-2016, 05:41 AM

Monday 6/6/2016 Summary

Cals -1642
P - 176
F - 93
C - 17
Fiber - 9
Net Carbs - 8

Good lunch workout, not so good afternoon workout... Pretty much it to report...

**shan1784** · 06-08-2016, 07:00 AM

Tuesday 6/7/2016 Summary

Cals -1703
P - 172
F - 101
C - 17
Fiber - 10
Net Carbs - 7

Was romaine wrapped grilled burgers night, so good... Decent lunch workout.. Went for an afternoon coffee with heavy cream so fats were a lil higher..

**shan1784** · 06-09-2016, 10:39 AM

Wednesday 6/8/2016 Summary

Cals -1601
P - 177
F - 89
C - 19
Fiber - 10
Net Carbs - 9

Crushed both gym sessions today.. Gym owner came and talked with me last night pinching my sides and arms and said looking at me he was guessing I was anywhere from 12-14% bodyfat... Said he's had people comment to him about how I've changed over the past couple months... Lol, was on cloud 9 after that discussion... Lol, feeling pretty good...

**shan1784** · 06-10-2016, 05:14 AM

Updated weight, bodyfat...

Weight - 207.6 lbs
BodyFat - 17.6%

So not much drop in weight since last check but had my get away in FL that prob has something to do with that. Bodyfat drop though is pretty good.. Happy with that even though I don't trust the number... All I'm going on is that the number is going down at a steady rate.. Tells me that whatever the correct number that may be is going down and I am in deed losing bodyfat. I'd like to invest in a skulpt or maybe appt to get dexa scan at the end of summer...

Didn't do bloodketone this time as I don't really want to waste the strips I have left.. They are $$$... I feel I'm in ketosis once again and feeling good but can't imagine my levels are crazy high. I might pick it up next week...

**shan1784** · 06-10-2016, 05:22 AM

Thursday 6/9/2016 Summary

Cals -1666
P - 176
F - 93
C - 16
Fiber - 9
Net Carbs - 7

Ugh is all I can say about this day. Just a pain in the a$$... Day started earlier due to labwork I had to get done. So had to fast for that which pushed my breakfast way back along with lunch and snacks meals... Worked at home so I didn't have to go all the way into the office but that meant that I didn't have access to my works fitness center for lunch workout. Planned to go to my local gym I use for afternoon workouts but due to meetings and picking kids up and what not I was not able to get to the gym at all yesterday... So pissed... Got to relax a lil at my sons baseball game.. Came home, had dinner, went to bed.. Was done with this day.

Hopefully today is better..

**shan1784** · 06-13-2016, 05:46 AM

Weekend update...

Friday 6/10/2016 Summary

Cals -1670
P - 174
F - 98
C - 18
Fiber - 9
Net Carbs - 9

Saturday 6/11/2016 Summary

Cals -1758
P - 167
F - 108
C - 16
Fiber - 9
Net Carbs - 7

Sunday 6/12/2016 Summary

Cals -1782
P - 179
F - 101
C - 17
Fiber - 9
Net Carbs - 8

Weekend came and gone... Now onto a new week... Already down a pound so starting out good...

**danfleysher** · 06-13-2016, 10:14 AM

I'm probably gonna start back up on Keto after friends Bachelor party to Cancun next week. Any recipes you'd recommend?

**shan1784** · 06-13-2016, 11:14 AM

Originally Posted by danfleysher

I'm probably gonna start back up on Keto after friends Bachelor party to Cancun next week. Any recipes you'd recommend?

Lol, My recipes are very boring... My go to meals are this -

Eggs and avacodo
spring mix/spiniach salad with ground beef or chicken
bunless burgers with broccoli
pot roast with asparagus
blackened chicken thighs and broccoli
tuna with mayo and celery
canned chicken breasts with mayo and mustard
shredded chicken with buffalo sauce

**shan1784** · 06-14-2016, 06:27 AM

Monday 6/13/2016 Summary

Cals -1640
P - 176
F - 93
C - 17
Fiber - 9
Net Carbs - 8

Bad bad day! Hurt my back with deadlifts during my lunch workout... Not sure how, they were going great, felt strong.. Got through my 4 warm up sets, 135x10x2, 185x10x2, then hit 225x10x2, then started getting into heavier weight for myself at 275x5... Felt great, went up easy, felt like I was going to hit new PR on last set... After the 275 set about a min after doing it I started feeling a dull burning in my extreme lower back. Right at the top of my glutes... Slowly started to spread to the sides.. I decided to stop on deadlifts.. Didn't hurt to bad but didn't want to push it... Well by the time I got home I had to lay down.. Was laid up all last night taking pain meds left over from last back issue I had... So needless to say no gym last night and mostly likely none today... And this morning my weight was up an pound... Awesome day shaping up... Lol...

**shan1784** · 06-15-2016, 05:28 AM

Tuesday 6/14/2016 Summary

Cals -1651
P - 172
F - 96
C - 17
Fiber - 10
Net Carbs - 7

No workouts for Tuesday... Back was a mess all day... Suffered in my desk chair at work then went home and laid in bed for the rest of the night... Feeling betterish this moring so will be attempting to hit my normal Wednesday workouts at lunch and the afternoon.. Probably will be taking it easy.. This week will end up being a deload week I believe...

My weight has spiked up another 2lbs for some reason, wtf... I missed the gym completely yesterday and only hit 5 sets of deadlifts on Monday but dang... Up 3lbs total from the weekend and up 2 from last Friday's weigh in... Wife is thinking it was the seasoning I put on baked broccoli last night. Ran out of my mrs dash that I always use and used lawrys instead... So definately an increase in sodium along with the beef broth with the roast on Monday I guess that could be the reason why I'm holding water.. Today I will be pounding water all day and see if I can't lose some...

Thread: My Keto Journey, Meal Plan, weight check, etc...

Thread Tools

Search Thread

Similar Threads

Hey guys, new here

Chops Journey to the Stage

Bookmarks

Bookmarks

Posting Permissions