Nowski's "EaTfAtToLoSeFat" Keto Log

[nowski1381]

Going to be trying another Keto diet but this time I'm actually going to stick with it and not give up so easy like I did last time. I don't even remember why I stopped last time but oh well, that's all in the past and now it's time to look to the future. I've pretty much been overweight my entire life and I'm really getting sick of it. I was in good shape for about 4 years while I was in the Marine Corps but when I got out I let myself slide back into old habits like eating when I was bored, or in a bad mood, etc...I just have to stay positive this time and hopefully with the help from everyone on this forum I can make it happen...

I will be lifting 5 days a week doing a full body routine. 2 days on 1 off 2 on 1 off(repeat) Will start out doing 5 sets of 5 reps with minimal rest in between both. Cardio will be at least 5 days a week after lifting with a mix of HIIT and slower longer runs of at 3-4 miles...

Not exactly sure on the diet but will be somewhere around 2500-2700 cals, going with the 60/30/10 fat/protein/carb breakdown

Will get starting weight and pics posted in the morning!!! It starts tomorrow!
Any advice from anyone is always welcome and very much appreciated! Thanks!

[BUBBLETHIGHS]

Good luck to you! It's a great idea to post a log. It's been keeping me at it.

My only advise is to try to stick to as little carbs as possible the first two weeks. That way you get your body into ketosis quicker and gets in the mode of burning fat. Less than 20 grams.

Are you planning on doing a CKD (carbup)?

[nowski1381]

I don't plan on doing a carbup for at least 2 weeks...maybe 3...all depends on how I feel. I am going with less than 20 for the first 2 weeks just like you recommend. I didn't keep a log last time and I think that's one of the reasons I didn't stick with it so hopefully this will help keep me on track...

Good luck to you! It's a great idea to post a log. It's been keeping me at it.

My only advise is to try to stick to as little carbs as possible the first two weeks. That way you get your body into ketosis quicker and gets in the mode of burning fat. Less than 20 grams.

Are you planning on doing a CKD (carbup)?

[nowski1381]

FIRST DAY ON KETO...4/15/08

Had a really good tiring workout today...I'm doing 5 sets of 5 reps, one exercise per body part and will be rotating exercises every day.

FLAT BENCH- 225x5x5
V-BAR PRESSDOWN- 190x5x5
CABLE CURL- 150x5x5
LOW CABLE PULL- 150x5x5
MACHINE SHOULDER PRESS- 130x5x5

I rested about 3 minutes between sets, I really need to get that down to about 1 minute for this workout to be really effective like it was last time. Didn't get to do cardio and abs after my workout so I will be doing it after work in the morning(work nights)...won't be able to post pics until Thursday morning after work...don't really want to take and post pics but I know it will help keep my motivation strong and will be GREAT in a few months to compare them!

[nowski1381]

Went to the gym after work this morning to do the cardio I missed yesterday and did 25 minutes on the elliptical(legs were still sore from running) and about 5 sets of abs...

2nd DAY WORKOUT

TRICEPS PRESS- 65x5x5
MACHINE CURL- 130x5x5
FRONT/SIDE DB RAISE- 25x5x5
PEC DEC FLY- 145x5x5
SINGLE DB ROW- 80x5x5

Food Breakdown from day 1...

grams cals %total
Total: 2290
Fat: 191 1719 73%
Sat: 78 702 30%
Poly: 4 37 2%
Mono: 39 352 15%
Carbs: 14 55 2%
Fiber: 0 0 0%
Protein: 146 584 25%
Alcohol: 0 0 0%

Might be a little low on calories and I definitely need more fiber...how much fiber does the keto diet recommend? Didn't eat any veggies yesterday, first day of Keto wanted mostly fat and as little carbs as possible...

[nowski1381]

Just woke up my muscles are KILLING me...is there any supp that helps with muscle soreness? When I wasn't on keto and working out my workouts were much harder and I never got this sore. Today is my off day from lifting so I'll only be doing cardio later tonight. Yesterday's fat/protein/carb percentages and total calories were pretty much exactly the same as the day before... Started at 240lbs on Tuesday and I woke up today and 236lbs...I'm sure it's just water weight but as long as the scale keeps moving down instead of up I'm happy!!!

[bigg_K]

Just woke up my muscles are KILLING me...is there any supp that helps with muscle soreness? When I wasn't on keto and working out my workouts were much harder and I never got this sore. Today is my off day from lifting so I'll only be doing cardio later tonight. Yesterday's fat/protein/carb percentages and total calories were pretty much exactly the same as the day before... Started at 240lbs on Tuesday and I woke up today and 236lbs...I'm sure it's just water weight but as long as the scale keeps moving down instead of up I'm happy!!!

Muscle soreness...you're going to want to try some Amino Acids. (BCAA's) Check out Xtend, powdered form of Amino Acids, great stuff.

[nowski1381]

I've got some of Controlled Labs Purple Wrath which is BCAA's but I haven't been taking it due to the taste...maybe I should choke some down before my next workout...thanks for the suggestion!

Muscle soreness...you're going to want to try some Amino Acids. (BCAA's) Check out Xtend, powdered form of Amino Acids, great stuff.

[nowski1381]

Got 50 minutes on the elliptical tonight keeping HR between 140 and 145...to go with about 6 sets of abs...before the gym went to softball practice and hit about 50 balls so I'm positive I'll be sore tomorrow because it was my first time out hitting this year...

grams cals %total
Total: 1740
Fat: 130 1170 69%
Sat: 61 549 32%
Poly: 2 14 1%
Mono: 19 167 10%
Carbs: 8 34 2%
Protein: 124 496 29%

Not sure how my ratios look...could someone that has their ratios working for them let me know what they usually get and how mine look? Been on keto since Tuesday and I'm not sure if I'm in keto yet...

Hopefully the BCAA's help out with the soreness...it just surprised me how the food you eat or don't eat for that matter(I'm guessing carbs) affects how much slower you recover.

[bigg_K]

Your Macro ratios look spot on.

Lets see an actual diet sample though!

[nowski1381]

Yesterday might have been the worst workout I've ever had. Will definitely be switching up my routine after that one...got to the gym, started working out, got through my chest sets, then 3 of my sets of back exercises...then it's like my body just shut down, no energy, no motivation, just blah...I don't know what it was...I finished my other 2 sets with about half the weight I was using. Is there a reason for this being on this diet? Did anyone elses endurance drop drastically like mine did after going on keto? I'm switching it up to separate workouts for separate body parts like I was before I went on keto...

On the good side though, I got to work tonight after not working since Wednesday and went to put on my gun belt(work security) and it was much looser than it was last week...I could've almost slid it off...I haven't weighed myself since last Wednesday and I don't plan on weighing again till probably Friday...so we'll see...

[BUBBLETHIGHS]

I felt the same exact way. The second week.... towards the end was the worst. I just was going through the motions and pushing myself to finish the workout. After the second week, on Sunday I just ate like crazy... whatever I wanted. I don't know if it was that but ever since I have not had more than 20g net carbs for 4 weeks, and feel great!

Hang in there! I know that you will get a burst of energy soon. Your body just has to adapt!

Congrats on your gun belt being much more loose!!! Isn't that awesome??? It's gonna get better, I promise!

[nowski1381]

Thanks for the "congrats"...it is nice to have it feel looser, even though I don't know if I'm actually losing weight cause I haven't weighed myself since last Wednesday...my only complaint so far is that I have no idea if I'm actually in "KETO" yet...the only difference I notice is that I'm ALWAYS thirsty, even though I drink more than a gallon of water a day my mouth is always dry...besides the keto stix(which I heard aren't very accurate), is there any other way to tell???

I felt the same exact way. The second week.... towards the end was the worst. I just was going through the motions and pushing myself to finish the workout. After the second week, on Sunday I just ate like crazy... whatever I wanted. I don't know if it was that but ever since I have not had more than 20g net carbs for 4 weeks, and feel great!

Hang in there! I know that you will get a burst of energy soon. Your body just has to adapt!

Congrats on your gun belt being much more loose!!! Isn't that awesome??? It's gonna get better, I promise!

[nowski1381]

Tonight at worked didn't go well when it comes to the food part. I brought a few burgers and made up some egg salad that turned out really good after I made it(1st time making egg salad), got to work and went to take it out of my bag and it was like egg soup...I have no idea what happened! When I made it, it was pretty thick in consistency, so who knows...so I've had about 1100 calories over the last 10 hours and I'm starving...but on the upside, I didn't do anything stupid like raid the vending machines or anything like that so I'm happy...I'll stop on my way home and get the usual which is a small diet coke(drink about half) and 2 sausage biscuits, minus the biscuits...

[nowski1381]

So I made it through last night almost starving and had the morning usual which tasted even better since I was so hungry. Went to the gym and had a GREAT chest workout...I'm going to like the split routine much better than the full body workout...

Woke up and used the keto-stix I bought and they read "moderate"...what exactly does that mean...am I in ketosis? Just wondering how the different readings work and what they mean...

I broke-down when I woke up today and weighed myself even though I said I was going to wait till at least Wednesday...good news though, weighed in at 232lbs! So that's 8 lbs in a little over 6 days! I know that a lot is water weight but I'm still excited to see how the next week goes...not going to do a carbup until it's necessary which prob wont be for another few weeks. The bad thing is I already know what it's going to be and I CAN'T WAIT to reward myself with a good meal or 2...

[nowski1381]

Woke up today with a horrible headache and just felt like complete you know what so I skipped the gym before work and will be heading there when I get off in the morning. Food for the day will be 2 tuna packets, 2 small steaks, 4 sausage patties and some sliced turkey breast...will update on workout in the morning...willl look something like this though, all will be 10,8,6

SUPERSETS
CABLE CURL-
V-BAR PRESSDOWN-

DB CURL
TRI EXTENSION

MACHINE CURL
DIPS OR BENCH DIPS

Will also do at least 30 minutes on the elliptical or treadmill on incline

[BUBBLETHIGHS]

I hope you made it to the gym. It has to be rough especially after work. Sorry about the headache. I think you feel the same way I did on the second week. Just like total crap. It WILL get better!! Trust me.

OH, the broccoli... I usually just steam it and drizzle olive oil on. You can even coat it w/ cheese. I bet you have spare calories to put loads of butter on. I also boiled cauliflower in chicken broth and it was delicious. You can chop it up in a food processor to make the cauliflower look like rice. Very good for a rice texture. Green beans are a good source, too. Just some ideas of different veggies.

Hope you get better and headache goes away. Remember to drink loads of water!!

[nowski1381]

Doing great with the keto food so far since I started. Carb cravings are really starting to go away which is great. After reading some keto posts it finally hit me that you are only suppose to count net carbs...not sure why I didn't know that before but it should make things much much easier on me. I was wanting to take a fiber supp but was only looking at total carbs on the back and it scared me away...should make the "bathroom" part of keto a lot easier!

[nowski1381]

Been a busy last few days and haven't made it to the gym even though I probably should have. Went Thursday night and had a good workout, then went golfing on Saturday and was gone all day, then Saturday went disc golfing(about 4 miles of walking up and down hills) and woke up today and I'm very sore so I guess that's a good thing. Will get to the gym in the morning after work for my chest/abs workout and a half hour of cardio. Diet has definitely been in check even though my workouts haven't so I'm happy about that...

[nowski1381]

Diet has been really consistent, no slip ups so I'm happy about that. Weight loss has slowed as expected which I guess is a good thing so I don't lose too much too fast. Been doing keto for a little about 2 weeks now and don't plan on doing a carbup for at least another week or 2 if at all...

I really need to start finding time to write down and post my workouts so I can keep track of progress....off to the gym...arms/shoulders

[nowski1381]

So I had a really really dirty carb-up last night(Little Ceasars Pizza and M&M Ice Cream Cookie Sandwiches) and expected to wake up feeling horrible today. Woke up with more energy than I've had in a loooong time and had a GREAT workout today...could've worked out another 30-45 minutes if I had the time...just hoping I can get back into keto within a day or so, want to get back on track...

[BUBBLETHIGHS]

That is funny because I felt the same way the day after my first junk food binge. Mmmmm....M&M ice cream sandwiches sound sooooo good. Maybe you won't need a "carb-up" for a while.

Hope you get into ketosis soon....time to get serious!

[nowski1381]

Yeah, it's definitely time to get back into keto and get back on track. I thought it might be difficult to go back to eating keto food after eating some really good junk food but yesterday was a breeze and today is going well too. Had a really good chest workout today before work and will be going in the morning to do some more cardio!

[nowski1381]

Not very happy today...it's been 3 days since my stupid carb-up/binge whatever you want to call it and according to the keto-stix I'm still not back in keto...kinda pissed at myself...

[BUBBLETHIGHS]

It really sucks when you are starting out. Takes a long time to get back in. I hear if you stop eating early in the evening....then have a fasted cardio in the morning...it could pull you in ketosis faster. Haven't tried it yet but will my next time.

Just keep it up.