Rockstar entering the KETO WORLD!!!

[rockstar55]

Hello fellow Keto dieters, I've just now decided to try this Keto thing, and Im completely freaking out about it! I've had great gains from being on moderate carbs with a Sunday cheat, but now trying to dial in on those last 10 lbs. Im female, 22 years, and currently 141 lbs. 5'9", about 18% b.f. Still not too sure where my calories should be for the week, but Im putting them around 1600. Was extremely busy today, but I think the transition to no carbs with tons more fat has gone well so far. Heavy training 4 times a week, 3-4 days cardio.
So far Ive had:
Meal 1: 2 scoops whey protein, 1 tbsp. flax meal
Meal 2: 4 eggs with two tbsp. salsa 1 cup coffee with some splenda and sugar free creamer
Meal 3: 3 pieces baked chicken with skin
Meal 4: A couple wings, buffalo sauce and 2 tbsp. bleu cheese, small salad with 1 tbsp. olive oil and 3 tbsp. vinegar

I plan on eating 5 total meals, but today was on the go. Can't quite keep my ratios at 65f/30p/5c because that puts my cals around 1850, and I don't want to be that high. Will keep updates.

[jecristragedy]

I already responded to your other post, but instead of sugar free creamer use heavy whipping cream. 5g fat per tbsp, and tastes great! and no carbs.

[rockstar55]

Yep...actually just bought some today at the store, but thanks for the tip. Any other advice you could give me?

[jecristragedy]

Well, for the first day or two you could up your fat intake even more. It'll help get you into ketosis quicker... but it's not necessary.

The best advice I can give is the calorie king. But really, just find a way to track calories that works for you. Even if it means creating a meal plan and eat the same things ever day, until you get the hang of it.

If you need more fat, but no more protein, avocados are a GREAT choice. They're pure fat and fiber. You could also add more oil supplements.

I would replace the chicken with a meat that has a higher fat to protein ratio, or... put some cheese on it. That's my answer to everything. Be careful with the cheese though, only buy the 0 carb stuff then you don't have to worry about it. Salmon is great too, if you like fish...

But if you have the opposite problem, and need more protein but not too much more fat, then have the leaner meat like chicken, or turkey bacon which as become one of my favorites. It's a really quick little low-calorie, high-protein treat. You just have to play with your diet until you find what fits.


I don't know if the shake you already have there is PWO or not. If it is, save the flax for later. Don't consume fat for at least one hour after you lift weights. After cardio, it's fine. But fat halts the absorption of protein, so stick to just the whey after you lift.


While calories DO matter on keto, or any diet, you don't have to be as strict everyday. I've found it actually helps to calorie cycle, and it happens naturally just because some days you're hungrier/not as hungry. ie: I'll go one day and end up with 1400 calories, the next I'll be closer to 2200, and some days I'm right on the dot at 1900.
Just listen to your body and if you're hungry, eat... even if you're getting close to your caloric limit. If you're not hungry, don't force yourself to reach it.

[bigg_K]

Looks good, and welcome!

Make sure that buffalo sauce doesn't have too many carbs. Good Luck!

[rockstar55]

Ok day two on Keto and Im really gettin the hang of things(except my fat seems to come up short b/c my calories are low) This is my day so far:
Wake up, am cardio(fasted)
Post cardio, had 1 tbsp. natural p.b. with 1 cup coffee, some splenda and heavy whipping cream
Pre workout, was 4 eggs with 2 tbsp. salsa
Post workout was two scoops of whey protein.

I start off the week with legs. Usually do squats, but b/c my ass has blown up, stopped squatting. Today I did 6 set 10-12 rep leg press, leg curls, stiff-legged deads, and calves. Felt extremely nausiated and light headed the entire workout. Now I remember why I hated low carbs so much. Anyone else have this problem?

[jecristragedy]

You'll feel better if you stick to it, your body just needs to adjust. You're probably not in ketosis yet, so you're just running off the little glucose you have left.

[Ouchburns]

You'll feel better if you stick to it, your body just needs to adjust. You're probably not in ketosis yet, so you're just running off the little glucose you have left.

Yep, you'll get over that feeling with a couple more days of Keto, then youll feel great doing your workouts! Welcome to Keto, you should have no problem getting that last ten pounds dialed in.

[rockstar55]

Ok, day 3 of Keto, and I don't believe Im quite there yet. I think Im gonna come up short on cals today, just cuz I didnt go to the gym. My diet today looks something like this,
1: about two servings of almonds
2: 1 scoop of whey with 1 cup coffee and 1 tbsp. heavy whipping cream
3: 2 oz. cheddar cheese, 1 oz.chicken breast
4: 4 whole eggs, 2 tbsp. salsa
5: 4 oz.chicken breast with 4 oz. lettuce, 1/2 green pepper, 2 oz.cucumber, 5 mushrooms, 1 oz. cheddar, 3 tbsp. light ranch dressing

Comes out to around 1450 cals. Did some cardio today also. Im not really feeling the sides one would on Keto, such as headaches, dizziness, etc. Felt a little weezy at the gym, but thats about it. When is a good time during the week to start using the Keto stix??

[Gronnie]

5: 4 oz.chicken breast with 4 oz. lettuce, 1/2 green pepper, 2 oz.cucumber, 5 mushrooms, 1 oz. cheddar, 3 tbsp. light ranch dressing

What? Light dressing??!!

[Tootella]

welcome to keto!! good luck with your goals!

Lol about the squats inflating the booty.... the same thing happened to me!

You and I weigh about the same and I am also working on losing my last 10 lbs. Keto is treating me well, especially since right now I don't have as much time to work out as I would like to. Well, that's okay since weight loss is 80% diet and only 20% ish percent exercise.

Here's a tip: unless you like eating that many times a day, it's really not necessary to eat small meals throughout the day. You can do 3 or 4 larger meals within your calorie range. I think the mini meals matters more in diets with carbs so you can control the insulin response. i know that I personally prefer eating larger meals. It doesn't make much of a difference either way, just do what works better for you.

[MarkVI]

.

Here's a tip: unless you like eating that many times a day, it's really not necessary to eat small meals throughout the day. You can do 3 or 4 larger meals within your calorie range. I think the mini meals matters more in diets with carbs so you can control the insulin response. i know that I personally prefer eating larger meals. It doesn't make much of a difference either way, just do what works better for you.

True dat - repped.

A lot of people only eat twice a day on KETO - enjoyable way to eat.

One thing I am gonna say again about this diet - - red meat red meat!

[rockstar55]

I agree I need more red meat, fish, etc. Since Ive been eating 4-5 times a day, its gives me satisfaction as far as keeping my metabolism jacked!!! Not to mention, the past 3 days have been staggered calorie-wise( day 1 around 1500, day 2 around 1600, today around 1800) I also had 20 0z. of diet pepsi, which I am a little worried about, but I think my energy levels have been sufficient.

[rockstar55]

Ok, it is now day 4 of Keto, and I decided to try the Ketostix. Yeah.....didn't come out the way I had hoped. NOT IN KETOSIS!!!! I really don't understand this process, but the only thing I can think of was the pop last night kicked me out! DAMN POP!!! I feel like Im close though, dehydrated with smelly pee.

[Tootella]

that probably didn't kick you out of ketosis.... if for some reason it did, you should be back in pretty quickly. i drink lots of coke zero and i don't think it knocks me out... but that's just me.

Keto sticks are kind of unreliable. I still use them (just because they are right by my toilet, so i check every morning)

Sometimes I register colors that aren't even on my little scale. So, don't worry about the keto sticks too much. As long as you are counting your carbs and you "feel it" you probably are in ketosis. Yes, dehydration is definitely a big indicator.

Keep up the good work!!!

[rockstar55]

I'm almost positive I reacted badly to the pop, and I know artificial sweeteners aren't a good thing. I ended up drinking a lot more than I intended yesterday, had about three diets because I went to a Carrie Underwood concert and was DYING OF THIRST! I still get my gallon of H20 in. I also find that I snack a lot more on little things rater than eating the big meals. Other than breakfast and dinner, Im constantly munching on something. Here's yesterday in a nutshell


Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Almonds, dry roasted (assume salted) 338 30 11 13
Land O Lakes Heavy Whipping Cream 50 5 0 0
Cheese, natural, Cheddar 342 28 1 21
Mushrooms, raw 10 0 2 1
Egg, whole 297 20 2 25
Lettuce, raw 7 0 1 1
Green Pepper 40 0 10 1
Cucumber, raw 14 0 3 1
Kraft Light Ranch Dressing 115 10 5 1
Ham loaf, luncheon meat 187 17 1 7
Celery, raw 10 0 2 0
Peanut butter 95 8 3 4
Totals 1506 119 41 74

[rockstar55]

After a not so successful attempt at my first week, Ive come to the conclusion and am convinced that sugar substitutes cause an insulin spike...therefore in order for me to drop water, I need to completely cut out sweet in low in the morning coffee, gum, and pop. This is my only reasoning for not seeing results on the scale. My macros are almost perfect daily, so will see how this goes. Today, Ive had
M1: 1 tbsp. heavy whipping cream in coffee
2 string cheese
M2: 4 eggs with two tbsp. sour cream 1 oz. cheddar cheese
M3: 2 oz. cheddar cheese, 2 tbsp. heavy whipping cream handful of almonds
M4: 8 oz. salmon cooked in olive oil, with small salad, 2 tbsp. ranch

[rockstar55]

So today is officially my second week of Keto, and the first week, I hadn't lost anything, no change in the scale whatsoever. This week after a Sunday Carb Up, I had a net loss of almost 1 1/2 lbs. So now Im down to 140.2. I guess i expected a bigger jump, but again, Im not gonna rely on the scale!!! Hey, at least I was in Ketosis....

[rockstar55]

Wow. exceptional Sunday Carb up..this is what my day looked like:
Wake up: muscle milk, 3 hours later, pancakes and syrup, starbucks frappachino
Dinner: Olive garden salad, a breadstick, some baked ziti
Had a few lo-carb monster with vodkas, some c.chip cookies, some chips and dip
Felt good and full when I woke up....didn't weigh in but was out of town, I love Keto!

[Tootella]

i'm glad you're feeling good. When I first started keto I was confused and eating all the wrong things and my carb ups were disastrous !! I fell of the keto wagon quite a few times until I finally got it right and felt good.

Keep up the good work! The first few weeks are definitely the hardest. It actually becomes ridiculously easy after a while.

[whok1d16]

i just got me some muscle milk cake batter and brownie batter im excitied!!!!! just thought i let you know, haha

[rockstar55]

How's that workin out for ya? I wish I could have muscle milk, but Im VERY carb sensitive and that will knock me out of Ketosis!

[whok1d16]

well, i wont start taking the MM until next week, my workouts are pretty tough and intense, so adding 13g of carbs wont hurt me , i doubt it, but I may go get some keto stix just to make sure, ha, i already brought 2 jugs of this **** for 50, im using this ****, tootella uses it, and she looks fantastic and gets good results, so ****, y not for me, ha

[whok1d16]

did you do a carb up on your first week, you should of waited atleast 2 weeks to do a carb up, will help you get into ketosis if your still not

[rockstar55]

I dont feel like I need to drop the carb up, only because Im not looking to loose a ton of fat, and I personally like the feeling of full muscles the first couple days, especially at the gym! Not to mention, I still have a net loss of about a pound a week. I feel stronger also. Is this a common thing? Im lifting more than I have in months, but I loose energy pretty quickly.

[rockstar55]

Ok, third attempt at Keto, and I forgot to weigh in on Sunday before my carb up, so Im a little nervous. Monday morning after carb up, I did 30 min. HIIT cardio to start off my week. My goals this week are to stick to 1600 cals as much as I can...not more than 50 cal difference. I still don't have a meal plan, which I need to do to keep my calories in check better. Into the second day...did 45 min low intensity this morning, plus legs and abs at the gym. I feel VERY HUNGRY today, so I know Im not in Ketosis yet, then again it is only Tuesday.

[rockstar55]

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Land O Lakes Heavy Whipping Cream 100 10 0 0
Egg, whole 297 20 2 25
Cheese, natural, Cheddar 114 9 0 7
KRAFT Sour Cream 47 4 2 1
Chicken, breast, skinless 252 5 0 48
Lettuce, raw 13 0 2 1
Cheese, natural, Cheddar 114 9 0 7
Kraft Ranch dressing 225 27 3 0
Almonds, dry roasted 118 10 4 4
Totals 1310 95 14 64

This is what Ive had so far today...hope this looks good b/c this is the bullk of what I eat everyday

[whok1d16]

how long you been on keto and how much you lose? I'm just getting back into keto now, got to get back into ketosis first, may take me a few more days

[rockstar55]

Im ending my third week of Keto, and I absolutely love the way I feel and look. Like I mentioned before, I didn't weigh in the last week, Ive been tryin to go by mirror alone, but having dirty carb ups (peer pressure with drinking..LOL), and my strength is going up by the week!

[whok1d16]

ha im in college, peer pressure drinking sucks, lucky this is my last week, and ill be home were i can eat healthier and work out better, but i just found out i ****ed a nerve in my shoulder, so my lifts are down huge, THIS SUCKS!