Start of a new lifestyle?

[JavaMinx]

I'm a longtime lurker on BB because I never really found my niche. I read this article ( http://www.t-nation.com/readArticle.do?id=1305014 ) and was convinced that some kind of low card cycle would work for me. I didn't like Waterbury's advice on low calories and 4-day cycling. So I started reading about keto and decided to tweak a few things from this article, like eating more (starting with 1600 calories per day) and going with the usual Sun-Fri evening low carbs, Saturday carb up day.

By the way, I'm 21 years old, 5'5" and spend a lot of time walking/standing. I always walk to stores/pharmacy/work/gym and I work at Starbucks. I'm not sure how much I weigh because I haven't looked in a few weeks.. and I want to surprise myself when I see significant changes in the mirror. Your weight isn't always a good indicator of your progress anyway, and it tends to just create anxiety for me. Here's what my workout schedule will look like:

Sunday
Fasted cardio of some sort, medium to high intensity or HIIT

Monday
4 circuits with 12 reps each:
Reverse hyper (glute squeezes while lying on a ball)
Single leg bridge with bench (x12 each leg)
Standing shoulder press
15 minutes HIIT

Tuesday
Rest

Wedensday
Superman bridge (4x45 seconds on each side)
30 minute jog (about 3 miles for me... this one is an experiment to see how my body responds while on keto)

Thursday
30 minutes steady state cardio (heartrate around 150 bpm)

Friday
*Edit* My depletion workout:
10 minutes of warmup cardio
5x6 of:
Lunges (6x each leg, bodyweight only)
Pushups
Deadlifts
3x10 lat raises
3xfailure wall sits with exercise ball

Will enjoy a carbilicious protein smoothie afterward!

Saturday
(Carb up until evening) Yoga

I'm focusing on certain muscle groups because the look I'm going for is more like a Swedish bikini model than, say, a fitness competitor. I realize I'm not going to look like Arnold if I train my other muscles, but I don't think it's necessary for my goals. I lean toward a mesomorph bodytype.

The only other thing I wanted to tweak is my fat to protein ratio. Does anyone have experience with getting the same results if I take in equal calories from protein and fat?

I can't recall everything I ate today because I've been sick, and so very lazy about keeping track.. but I make sure I get in very low carbs but enough fiber. Since Sunday I've stuck to meat like chicken breast, extra lean ground turkey, tuna, salmon and sole. I've also had whey protein, eggs/eggwhites, sometimes cheese, extra virgin olive oil, coconut oil, natty peanut butter, flaxseed bread (Teacher's recipe ), veggies like spinach, celery, cucumber, broccoli and green beans. That's all my tired brain can remember right now. I made lots of yummy desserts too. I may have to post the no-bake cookies

Speaking of my tired brain, I'd better get to sleep. Looking forward to finally being a member here! I'm feeling so good on just Day 4 that this might become a lifestyle for me. Advice is always appreciated!

[bigg_K]

Hey welcome! Good luck on your journey, the only thing I see that can be suggested is throw in a depletion workout for the carb up. To get rid of all of your glycogen stores. Otherwise looks good.

[ctroberts]

I'm new here as well as new to keto so I don't have a lot of experience or advice to give, but I wanted to welcome you and wish you luck. If you're like me, a little encouragement goes a long way.

[JavaMinx]

Hey and thanks for the warm welcome For a depletion workout, is that done Friday afternoon/evening, and then you take in carbs right after it? That's what I'd planned to do so I hope it sounds good.

So far this morning I still feel like I've been hit by a truck Maybe later in the day after some coffee and food, I'll feel more energized to do some cardio.

I'll update this post with my diet as the day goes by..

Meal 1: 1/2 cup eggbeaters with 1/2 cup spinach and 1 slice Veggie cheese. Made some French toast with 2 eggwhites, cinnamon and 1 slice of flax bread. YUM.

Snack: 1/2 raw cucumber in slices, 5 baby carrots, 1 chicken sausage.

Meal 2: Chicken breast, 1 grilled mushroom, 1 slice Veggie cheese on a makeshift tortilla made with eggwhites and flaxseed meal.

Meal 3: 1 slice flax bread with homemade Nutella (some hazelnut butter, sprinkling of unsweetened cocoa, 1 packet Stevia), some salami slices with Monterry Jack cheese. Mmmm.

Meal 4: Made ostrich patties with Monterry Jack cheese! It was my first time trying this and it was delish.

Slowly but surely starting to feel better! But I'm still extremely lethargic. I walked out to the store and that just about killed me. I picked up some carb up things for Friday night/Saturday like GF spaghetti, sauce, parmesan cheese, GF lemon poppyseed muffins and an apple.

[ctroberts]

You should be able to start your carb up right after your depletion workout. (It might even be preferable) I believe it's more important how long your carb-up lasts and what kind of carbs you are eating.

For your depletion workout/carb-up questions this link may answer them:

http://mesomorphosis.com/articles/mc...genic-diet.htm

I found it in this thread if you feel like checking it out.

http://forum.bodybuilding.com/showth...letion+workout

[JavaMinx]

Thanks for the links! They're very helpful I have a better idea of how many carbs I should take in between Friday evening and Saturday evening.

The insane number of calories scares me, but I'll give it a go!

[JavaMinx]

Okay I should take a break from stalking to start up today's log...

Meal 1: 1 cup eggbeaters with 1/2 cup spinach and 1 slice Veggie cheese. Also slipped in a couple of mini-sized keto peanut butter cookies I love dipping them in coffee.

I'm taking a Starbucks canned iced coffee (light version) to class. The cold should help keep me awake until I get back home.

Throughout the day: Pepporoni stick, chicken sausage, a few baby carrots, 1/2 cucumber, a couple more mini keto cookies.

90-minute pre workout: Apple with a little peanut butter.

Post workout: Smoothie with soymilk, frozen berries, some raw sugar and 1 scoop whey. Whew I already feel more energized!

Tonight's dinner: GF spaghetti with lean ground turkey!

Otherwise... just sitting here waiting not-so-patiently for antibiotics to kick in These are supposed to be especially for sinus infections, too.

[BUBBLETHIGHS]

Hi Java! Welcome aboard! Do you log your food into fitday so you can keep track of your ratios or macros?

[JavaMinx]

Hi Java! Welcome aboard! Do you log your food into fitday so you can keep track of your ratios or macros?

Normally yes, but this week I've slacked on it because my waking hours have been crazy with this sinus infection I was also curious, do we only count net carb calories or overall carb calories?

*Edit* I found my answer So I made an account on FitDay because they only count netcarb calories, it looks like. I'll start putting in custom foods tonight!

[morgansd12]

Okay I should take a break from stalking to start up today's log...

Meal 1: 1 cup eggbeaters with 1/2 cup spinach and 1 slice Veggie cheese. Also slipped in a couple of mini-sized keto peanut butter cookies I love dipping them in coffee.

I'm taking a Starbucks canned iced coffee (light version) to class. The cold should help keep me awake until I get back home.

Otherwise... just sitting here waiting not-so-patiently for antibiotics to kick in These are supposed to be especially for sinus infections, too.

I would drop the chicken breast and eat thighs or beef.

Also, for a sinus infection use a neti pot (sinus cleanse) 3x a day until cured with lukewarm water.

I like to add a few tablespoons of cream to an espresso in the morning to get me going and its an easy way to make sure I get enough fat. 1T=5g's fat. Not sure if you have heavy cream at Starbucks but bring a little carton with you if you can.


Also, I would drop the HIIT cardio and just doing LISS. But whatever works for you...

[JavaMinx]

I would drop the chicken breast and eat thighs or beef.

Also, for a sinus infection use a neti pot (sinus cleanse) 3x a day until cured with lukewarm water.

I like to add a few tablespoons of cream to an espresso in the morning to get me going and its an easy way to make sure I get enough fat. 1T=5g's fat. Not sure if you have heavy cream at Starbucks but bring a little carton with you if you can.


Also, I would drop the HIIT cardio and just doing LISS. But whatever works for you...

Thanks for the tips! I eat chicken breats 'cause my fiance and I are stocked up on the Costco bags, so I just drizzle olive oil on 'em.

I've never heard of a neti pot and I've had infections since I was a little kid. I'll have to get one next time (and there WILL be a next time.) I either use a saline spray or lukewarm water with some salt and a pinch of baking soda. It sounds weird but inhaling steam from boiling water and facial massage helps too

And yeah we have heavy whipping cream at Starbucks but full fat dairy doesn't agree with my stomach. I've tried a few times with half and half and felt gross Is that something you might adjust to on keto?

[morgansd12]

Thanks for the tips! I eat chicken breats 'cause my fiance and I are stocked up on the Costco bags, so I just drizzle olive oil on 'em.

I've never heard of a neti pot and I've had infections since I was a little kid. I'll have to get one next time (and there WILL be a next time.) I either use a saline spray or lukewarm water with some salt and a pinch of baking soda. It sounds weird but inhaling steam from boiling water and facial massage helps too

And yeah we have heavy whipping cream at Starbucks but full fat dairy doesn't agree with my stomach. I've tried a few times with half and half and felt gross Is that something you might adjust to on keto?

I used to feel gross after eating large amounts of fat but now I have adapted to it really well and dont get that feeling. Especially since carbs aren't included in those meals anymore.

You can get a neti pot at CVS, not sure if this is the same thing as you refer to or not. The neti pours into one side of your nostril, and the water flows through and cleans both sinuses and then comes out the other side while your head is tilted to the side.

That mucus that sits up there festers on itself and breads even more infection symptoms. This will clean it all out much better than anything you have ever tried and allow your body to fight off the infection.

[JavaMinx]

I'll stop by the pharmacy next time I'm out Reps for that info.

[JavaMinx]

Today's not going to be too exciting... I didn't bake any keto bread nor did I get cream cheese and cheddar at the store yesterday like I'd planned. Heading out to work pretty soon, so I'm glad that I keep cooked turkey in the fridge...

Meal 1: 2 scrambled eggs with pancakes made from 3 tbs flaxseed meal, 2 spoonfuls of pumpkin and 1 eggwhite. 1/2 tbs coconut oil in coffee. (My first time trying it... I don't taste much difference, but then I can't taste things too well still )

Meals 2 and 3: 2.5 oz ground turkey, 1 tbs extra virgin olive oil, 1 cup spinach, 8 almonds.

Meal 4: 1.5 scoops whey protein in 1 cup unsweetened almond milk, with psyllium husk.

Meal 5: Chicken breast, 1 tbs extra virgin olive oil, 1 cup spinach, 1 tbs diced walnuts.

It's a good thing I don't get tired of spinach.

Comes out to 106g fat, 14g carbs, 139g protein.

[BUBBLETHIGHS]

those pancakes sound good. What kind of pumpkin did you use? From the can?
Is this your first week on keto?

[JavaMinx]

those pancakes sound good. What kind of pumpkin did you use? From the can?
Is this your first week on keto?

Yep, I used the canned kind. They were alright for having next to no carbs

This is my first "real" week on keto. Being sick threw me off my circadium rythm and out of the gym, so I didn't keep track of anything

[JavaMinx]

What is this, an obstacle course?

As soon as I start feeling recovered enough from the infection to hit the gym, my beloved Aunt Flow comes to visit. What a nauseating pain in the back/abdomin.

This is what Ibuprofin is for!!

I had some coffee with 1/2 tbs coconut oil in it and a protein shake before class.

Meal 1: 1/2 cup eggbeaters, 2 links turkey sausage and a slice of my flaxseed meal bread with some regular cream cheese and cinnamon

Post workout: 1 scoop whey protein in 1 cup unsweetened almond milk.

Meal 2: 2.5 oz ground turkey, 1 oz monterey jack cheese, 3/4 cup spinach with psyllium husk and sweet curry powder mixed in, 5 fresh baby carrots.

Snack: Slice of flaxseed meal bread with 1 tbs peanut butter.

Meal 3: 1 egg, 3/4 cup spinach, 1 tbs peanut butter all stir-fried together (I hope it turns out well!)

Meal 4: Slice of flaxseed meal bread with 1 oz cheddar cheese, 10 almonds.

Comes out to 1620 calories, 57-39-4. Little heavy on the protein I know, but I was getting a tight feeling in my chest from the high amounts of fat, methinks Maybe in time I can increase it again, as my body adjusts?

[JavaMinx]

Meal 1: 2 eggs, 2 turkey sausage links, 1 slice flaxseed meal bread, 1/2 tbs cream cheese

Meal 2: 1/2 can tuna, 1 tbs Smart Balance mayo, 1 oz cheese, 1 cup broccoli and 3/4 cup spinach

Meal 3: 1/2 can tuna, 1 tbs Smart Balance mayo, 1 oz cheese and 1 cup broccoli

Doing 30 minutes of steady state cardio after work..

Post workout: 1 scoop whey protein with unsweetened almond milk

Meal 4: 3.5 oz salmon and 1 cup green beans

Meal 5: 2-3 oz chicken breast, 3/4 cup spinach, 1 tbs olive oil, 10 almonds

Comes out to 1646 calories
110g fat (60%)
20g carbs (5%)
144g protein (35%)

I'm surprised at how perfectly that came out That's the plan for today..

[perkins2099]

I had the same feeling in my chest when I first started.

It really concerned me so I eased up on the Sat Fats and introduced more mono and poly unsaturated fats into my diet instead, I still get 25-30 grams of Sat fat a day however... but not the 40-50 I was at when first organizing my meals.

I also felt like crap when I was eating store purchased cheap ground beef. I experimented with grass fed beef and it was much better both on my stomach and my chest.

I was also reading your initial post and it doesn't look like you are training certain groups of muscles(Back, Arms, chest?). I would seriously consider throwing those muscles in the mix for a couple reasons.
1. It'll burn more calories on work out days
2. By not working them you aren't creating a stress response to the body. If you are in a caloric deficit you may start to notice some atrophy over time.. especially if you are always in a deficit.
3. Form and function: If you aren't training certain groups equally to others you will start to notice strength imbalances which could, over time, impair your movements and posture.

Just some things to consider.
Keep it going!

[WaistofSpace]

I had the same feeling in my chest when I first started.

It really concerned me so I eased up on the Sat Fats and introduced more mono and poly unsaturated fats into my diet instead, I still get 25-30 grams of Sat fat a day however... but not the 40-50 I was at when first organizing my meals.

I also felt like crap when I was eating store purchased cheap ground beef. I experimented with grass fed beef and it was much better both on my stomach and my chest.

I was also reading your initial post and it doesn't look like you are training certain groups of muscles(Back, Arms, chest?). I would seriously consider throwing those muscles in the mix for a couple reasons.
1. It'll burn more calories on work out days
2. By not working them you aren't creating a stress response to the body. If you are in a caloric deficit you may start to notice some atrophy over time.. especially if you are always in a deficit.
3. Form and function: If you aren't training certain groups equally to others you will start to notice strength imbalances which could, over time, impair your movements and posture.

Just some things to consider.
Keep it going!

I agree, you satated that you want to be a Swiss model, but you should work all areas. You can do the compund lifts and hit the major areas at once. You can focus on the spots you would like to tighten up or whatever you are looking for, but you shoudl hit all areas to keep it balanced. You can even look at it for practicality, strength in all areas will help you in your daily routines like carrying groceries.

[JavaMinx]

Very good points I'll see about working in some compounds on Thursday.

[JavaMinx]

It's a new day

Meal 1: 1 egg, 1 sausage link, 1 slice flaxseed meal bread, 1/2 tbs cream cheese

Meal 2: Small homemade tarragon chicken salad

(Cardio and abs)

Post workout: 1 scoop whey protein in almond milk

Meal 3: 5 mini smoked sausages, 1 cup green beans, 1 slice flaxseed meal bread with 1 tbs almond butter

Meal 4: 2-3 oz chicken breast, 3/4 cup spinach, 1 tbs olive oil, 10 almonds

Meal 5: Chicken ceasar salad with 1 cup broccoli mixed in (full fat dressing! Mmm!)

Comes out to 1571 calories
107g fat (62%)
22g carbs (5%)
144g protein (33%)