Mega's Keto Log

[MegaAlmighty]

Hey Guys... new guy here... well, sort of. I've actually known and read from these forums for oh about... 2 years now?
[I am one of the few who actually abuses the search function ]

Anyways, I was always really on and off with dieting/exercising... Although I went a stretch of 3 months worths of hard work and dedication before to lose 40lbs... something I had always been proud of... but not completely satisfied with... eventually I lost motivation and stopped.

So now it starts... I've been doing keto (CKD) for about a month now... its only now that I start logging it.

Regardless, I will be posting here DAILY now, no excuses.

Please, if you have any comments/critiques of my diet or even workout, please let me know! Criticism is key to getting better and ALWAYS appreciated!

To start off... here are my specs:

Age - 19
Height - 5'11"
Weight - 172
Body fat % ~ 26%

My current routine is Rippetoe starting strength... here are the specifics:


Workout A

Squats 5x3
Bench Press 5x3
Deadlifts 5x1

Workout B

Squats 5x3
Standing Press 5x3
Barbell Rows 5x3

Weight Training on Monday,Wednesday, Friday.

Mondays - Situps
Friday - EZ bar curls 3x5 (I have already been training for about 2 months and I still make gains on the core workouts)

I also do Fasted Cardio for <=30 minutes Monday through Friday.

Thats pretty much it for my workout program.

Here is how everything comes in together (Diet+Workout+Misc):

9:00am
*PRE-cardio
- 1 Multivitamin
- 5g glutamin
*Cardio (30 mins)
*Post Cardio
- 1/2 scoop whey

11:00am
- 2 Jumbo Eggs
- 5 slices bacon

3:00pm
- 3 burger Patties w/ cheese

5:00pm
*PRE-workout
- 1/2 scoop whey
*Weight Session
-POST-workout
- 1 scoop whey
- 15g dextrose

7:30pm
- Chicken Salad w/dressing (Or any other Protein/Fatty Meal)

10:30pm
- 1-2 eggs w/ 3-4 slices bacon

12:00am
- sleeping.

The Macros I aim to hit are the following...

Calories ~2200
Fat ~65%
Protein ~30%
Carbs ~5%

I also aim to take notes on any noticable thoughts/observations... And I think that should about cover it?

HERE WE GO!

night guys!

[adwill]

hey welcome and good luck.

personally i dont like to use whey more than once a day because of whey's effects spiking inulin levels. If you really enjoy it, I might suggest looking to have it with some fat -- heavy cream, olive oil or flax maybe -- because not only does this help fuel you a bit more, but it apparently curbs the insulin reaction to whey.

either way, i know id rather eat some tuna and mayo or some real food to get my protein. but i suppose it is preference. anyway, keep it up. cals look spot on, you might be short on fat though because of the ammount of protein. try using fitday.

[MegaAlmighty]

Adwill, Thanks for the greeting and reply!

I greatly appreciate your input... I take the "extra" servings of whey post cardio in the morning and pre-workout (and of course the required one PWO)... I am actually going to cut both of those servings in half... also I don't think I mentioned in... but I take them with water.

As for relying on them to substitute as a meal... never that. I only take them around my workouts/cardio ... adjusted amounts of course depending on how my body feels.

One thing I will be making a change to now that you said that... is cutting my whey servings to half...

On another note... I think I shouldn't add a fat source since they are being consumed in/around workouts?

And I indeed do use fitday... I love the program

Again, thanks for your input!

I will be updating tonight, c ya later guys.

[adwill]

i'm no expert on it, but i believe the general consensus around here is to leave pure whey shakes to post workout only (I'd imagine pre is not too bad either, though). And most people suggest if you take them any other time, to include some fat to negate the insulin. But I'm just reiterating what I've read here, so maybe someone else can explain it.

but reducing the whey after cardio and pre-cardio is probably a solid start.

But really, all that matters is getting something that works for you. I just think I'd have a hard time staying in ketosis with that much whey. If your engine is a-burnin, keep it up!

[MegaAlmighty]

Interesting... I will do a bit of reading into this now.

Thanks adwill

So far so good today... will record later tonight.

[perkins2099]

Hey there.. good luck with everything.

What are the weights on your lifts?

I only ask because 26% BF @ 172 pounds @ 5'11" Leaves you with 127 pounds of lean (44 pounds of fat) weight.
That is a bit low. If you aren't noticing fat loss.. drop those cals because you aren't losing many additional calories to muscle mass...

My break even caloric level is right around 2300 cals/day and I am (Was recently anyway) 165 @ 8-9%

Something to keep in mind.

[MegaAlmighty]

Noted, thanks for your input... so what is my reasonable drop? ... ~2100?

Fat loss was indeed difficult to see.

I think my Lifts wouldn't prove to be very accurate at the moment ... I started from light weight again this week... I was off last week due to being out of town.

When I do lift though, I will update and put down what I lifted and how I felt about it.

[MegaAlmighty]

So I am almost done for the night... feel good about today...

still feels like I missed something or maybe did something wrong though... you guys let me know!

Pre-Cardio
-5g glutamin
-multivitamin

*Fasted Cardio (30 minutes)

Post-Cardio
-1/2 serving whey w/ water

Meal 1
-6 slices bacon
-2 large eggs
-1 cup shredded cheese

Meal 2
-5 slices bacon
-2 large eggs
-3/4 cup shredded cheese
-2 cheese sticks

Meal 3 (Cheat Meal)
- Turkey Breast/Ham 6" from Subway
- 2 subway cookies
- 1 Monster energy Drink
- 2 servings Cinnamon Toast Crunch

Meal 4
- 1 Quakers Weight Control Instant Oatmeal
- 1/2 cup skim milk

Calories- 2471
Fat - 125
Carbs- 222
Protein- 126

I didn't workout today... already worked out on thursday... yes I know, I did not follow the RippeToe routine... that has been changed... decided to get my rest today. I am getting back on track next week witht he days

Other notes... Meal 3 I started my carb-up.

Hmm I can't give my macros as fitday is being gay :/

Even though I did cheat maybe a tad too much... I kept it in my macros! ... and the subway cookies made me dislike them just a bit more... as did the cereal... I'm a sucker for the energy drink though... I'll get sugar free next time

Also another note, I want to take my Cals down a bit more... maybe ~100 less.

I think that about does it... let me know if you guys see anything wrong here, always appreciated!

EDIT: So i added in my Macros... Fitday was working finally... And Although I don't feel TOO bad about my outcome... there is always room for improvement.

One thing for sure... is too definitely drop my total calories... alot.

I Believe my total intake on Non-weight training days should be around 2000 flat... Not a cal more than 2050.
Weight training days I'll let it bump to 2200 tops. Let me know if you guys think otherwise.

Also I need more protein... about 10-15g more I would say, just to be safe.

So far my foods have been extremely clean except for that cheat meal... I am going to REALLY watch this carb-up. Going to calculate a safe number of grams to take in right now.

EDIT: I am going to stop carbing up at 550grams of carbs.

[MarkVI]

Honestly, at 26% body fat you need to not carbup often. And your cheat was not a carbup, there's nothing low fat about cookies lol.

I say keep it clean and make the exercise your #1 priority.

[MegaAlmighty]

Hmm your right... the cheat was not an actual carbup... but it was the start of it.

First things... a cheat is a cheat... I have about ~400sh worth of bad calories. Absolutely nothing wrong with that from what I have learned.

What I meant by meal 3 starting my carb-up, was by the sandwhich... soon after that I had oatmeal... I am following ckd, so unless I read incorrectly... I am supposed to eat a set amount of carbs until the next day or 24 hour interval?

I try not to favor either exercise or dieting ... But instead, I try to perfect both.

As for exercise being my number one priority...

I Do fasted cardio monday-friday for 30 mins... Monday,Wednesday, Friday, I follow Rippetoe's Starting Strength Program, and make gains.

So am a little confused on your post, if you can explain it to me??

EDIT: I see why you say not to carbup often... I know I read in a few places not to carbup your first week or two... I have actually been doing this diet for about a month :P ... its only now that I record stuff... but please, I updated my last log, take a look and tell me some thoughts!

[MegaAlmighty]

One thing I would like to change to my above outline...


POST-cardio... I will reduce to 1/3 a scoop.

POST-workout, I will reduce to 8g dextrose.

My daily Calories Goal ~2000 No more than 2050

Workout days, no more than 2150.

[MarkVI]

My post is all about your 26% BF....that's not healthy to be eating cookies and energy drinks w/sugar when you're up there -- you need big results fast, luckily at that bf you can get them --- I would say don't carb up until you lose 10% bf.

[MegaAlmighty]

Um... Unless I read wrong, what you say goes against the stickies/good read's that have been posted all over the keto forum?

Don't carb-up until I lose 10%?

If that was the case, then wouldn't I be doing the Atkins diet?

This is all based off of what I have read on these forums... if I don't carb-up until I lose around 10% bf... then won't a ton of muscle go off with that?

The sugar drinks... never again will I touch em. Sugar free from now on...

As far as consuming cookies... that is not affiliated with my diet in anyway at all... it is not "part" of the carb-up... it was more like a "cheat" snack, even less than a meal...

Its not like I am trying to find an excuse to eat them either... But if the stickies/general consensus of constructing a CKD included to not have a single cheat, or not to carb-up until a certain percentage... then by all means, I would swear by that.

But they don't say that, hence why I don't understand why you would say otherwise?

[MegaAlmighty]

Boring day today, oh well

Meal 1
1 Quakers Weight Control Instant Oats
3/4 serving skim Milk
1 Medium Banana

Meal 2
Cuban Bread
Ham
Non-Fat American Cheese
1 serving concentrated apple juice

Meal 3
Subway Turkey Breast/Ham sandwich
1 Serving concentrated apple juice

Meal 4
5oz Shrimp

Macros

Calories ~ 2060
Fat ~ 37g
Carbs ~ 301g
Protein ~131g

I believe I have hit all my daily goals I had set... according to some of the feedback I have received on this log though... I think I am going to do some reading and check to see if my carbups are okay.

Another note... tell the old lady ahead of time not to cook for me! I hate denying her delicious food!

Hmm I'm trying to see if there anything else I can improve on... I think I did fine today... oh well, back to the forums, will re-edit this post in case I find any interesting findings... I plan on doing ... a lot.. of reading.

[perkins2099]

Looks like you are back on track. Good job.

Keep those cals at that level and your exercise up and you should have no problem dropping the BF.

[MegaAlmighty]

Just for my reference...

Tommorow is a non-workout, non-carb day... So my goals should be clear.

2000 Calories

65% Fat
30% Protein
5% Carbs

Do readings on carbup.

[MegaAlmighty]

Looks like you are back on track. Good job.

Keep those cals at that level and your exercise up and you should have no problem dropping the BF.

Thanks Perkins! I subscribed to your log!

If you see this... what are your thoughts on my carbup? As of now I only plan to spread about 500grams during a one and a half day spread... but I was told not to do carb ups until I lose at least 10% Body Fat?

I thought I would lose Fat at a good/best pace if I stuck to the weekend carb-load and limiting to 500grams... But there are other opinions on that...?

Thanks to anybody who can enlighten me!

[MegaAlmighty]

A few notes I want include here... been doing some reading.

Increase Fat percentage even higher after a carb-up, helps to get into Keto faster. 70-80%
- must keep protein at 130g
Two hours before working out, to make sure to eat some high-GI carbs... fruit possibly. Friday only.

[MegaAlmighty]

Going to Try and make these entries briefer and briefer... yet more effective

Meal 1
2 large eggs
1/4 cup shredded cheese
7oz sausage links

Meal 2
2 cheese sticks

Meal 3
5oz Chicken Breast
3 Tbsp B&R dressing
2 cheese sticks

Meal 4
3 large eggs
1/4 cup shredded cheese
7 slices bacon
1 cup coffee w/ 2 packets splenda
3 Tbsp Evaporated Whole Milk

Calories ~ 2022
Fat=149g - 67%
Protein=143g - 29%
Carbs=20g - 4%

No Exercises... Off day.

Notes:

Feel great about today. No complaints. None. Carbs were all taken in alongside fats. Time to do a little reading about Pre-Post Cardio nutrition here. I'll edit this post in about 10-30 minutes.

EDIT: Pre-Cardio, just take my BCAA... 5g.
Post-Cardo, 1/3 serving whey, for now.

[MegaAlmighty]

Pre-Cardio
5g glutamin

Cardio, 30 minutes, Brisk Walk, Fasted

Post-Cardio
1/3 scoop whey

Meal 1
Multi-vitamin
7 Strips Bacon
1 Large Egg
1/4 Cup shredded cheese
1 cheese stick
4 floz Coffee
2 splenda packets
3 Tbsp Evaporated Milk

Meal 2
2 Cheese sticks
6 strips bacon

Weight Training

Post-Workout
1 scoop whey
14g dextrose

Meal 3
4oz Pork
Lettuce /w Full Fat dressing

Meal 4
2 Extra Large eggs
6 slices bacon

Macros
Calories=1964
Fat = 139g/66%
Protein = 143g/30%
Carbs = 19g/4%

WORKOUT

Squats - 170 - 5/5/5 - Very Fast
Bench Press - 130 - 5/5/5 - Very Fast
Deadlifts - 5 - Very Fast

* No need for crunches yet... got hit hard.
* Made sure Form was okay for everything... thumbs up.
* going to add on maximum recommended weight increase next time.

NOTES

Felt great about today. Had alot for breakfast... also where most of my carbs came from... but they were all taken with fat, should negate insulin spikes.

Can't think of anything else atm... too distracted, will edit this later or tommorow.

[perkins2099]

Great job. If you keep that strictness up you will see results in a matter of days.. and within weeks you will really notice.

If you get to a sticking point start adding HIIT training.. add it even if you want faster results. It'll help.

Keep it up!

[MegaAlmighty]

Thanks perkins, your support, as is any, is greatly appreciated!!! I have NO problem staying strict... only now, I am possibly looking to add some kind of chocolate or something to the diet daily (keto days only of course)... not too sure about it though, going to go have a look at what the grocery store has to offer... and read up on the forums here and possibly some articles. Here are the stats for today.

Pre-Cardio
5g Glutamin

Fasted Cardio, Brisk Walk, 25-30 minutes

Post-Cardio
1/3 serving of whey

Meal 1
2 strips bacon
1 cheese stick
2 extra large eggs
shredded cheese
1 cup coffee
1 tbsp evaporated milk
2 packet splenda
multi-vitamin

Meal 2
4 cheese sticks

Meal 3
Beef Steak, grilled
4tbsp Buttermilk ranch dressing
1 cup shredded cheese

Meal 4
3 large eggs
5oz pepperoni

Macros
Calories = 1990
Fat = 149g/66%
Carbs = 22g/4%
Protein = 150g/30%

WORKOUT = OFF DAY

NOTES

Solid day, but always room for improvement. A few things I would like to work on with the diet...

- ELIMINATE FOODS THAT HAVE TRACE CARBS (DO RESEARCH ON GOOD FOODS/TAKE A TRIP TO GROCERY STORE)
*Cheese
*Coffee Creamer
*Ranch Dressing
- Check for a chocolate that can be incorporated into the diet, very risk freely (grammer?)... mmmm
- Throw some variety in the diet... look into burgers, salads.

Will make any changes if I see anything interesting... time to go look at the grocery store.

EDIT:

*I picked up Heavy whipping cream. Can eliminate Evaporated Milk now!
*Picked up Cocoa Powder... will replace with splenda for coffee in the morning, give that a try... I got the wrong Cocoa Powder
*Need to look into "Ken's creamy caesar" dressing...
*Slow down on cheese a bit, look for zero carb
*eat more pepperoni, burger, salads
*If chicken is available, eat it with a dressing

Not much else... small things, I'm a perfectionist

[MegaAlmighty]

Bad headache this morning... just something to note.

Still going to do it big of course

[LastSet]

Keep up the hard work. The weight loss will be worth it.

See ya.

[MegaAlmighty]

Thanks LastSet!!! I remember that feeling of success all too well, it was the greatest thing ever... I am suscribed to your log, keep it up yourself

[MegaAlmighty]

I woke up feeling so ****ty today... jesus. Still got it done though

Pre-Cardio
5g Glutamin

Cardio, 25-30 minutes, brisk/speed walk, fasted

Meal 1
Multi-vitamin
6 slices pepperoni
3 extra large eggs
1 serving shredded cheese
4 fl oz Coffee
2 Tbsp Heavy Whipping Cream
1 Tbsp Cocoa Powder
1 packet splenda

Meal 2
1 Burger Patty
1 serving shredded cheese
2 slices bacon

Meal 3
1 Burger Patty
1 serving shredded cheese
2 slices bacon

PWO
1 scoop whey
14g dextrose

Meal 4
5oz Beef steak

Macros
Calories= 2110
Fat=146g/65%
Protein=162g/32%
Carbs=17g/3%

WORKOUT
Squats - 190lbs - 5/5/5 - medium (too much weight added, got too greedy /mistake - add less)
Military Press- 70lbs - 5/5/5 - very fast
Barbell Rows - 100 - 5/5/5 - very fast
Abdominal Crunches - 50 superset (Abs did not get hit too hard, so why not)

NOTES
Ate a micro amount more than what I usually do... and its all good

Bunch a ****LOAD zero carb stuff... going to setup a new diet plan, very minor tweaks, and get it critiqued.

And I am TIRED.

[MegaAlmighty]

Tired. Very Brief.

Meal 1
Multi-vitamin
6 strips bacon
3 whole eggs
3.5 fl oz coffee
1 tbsp Heavy whipping cream
2 splenda packets
1 Tbsp cocoa powder

Meal 2
Beef patty
Cheese

Meal 3
Beef patty
Cheese
3.5 fl oz coffee
2 tbsp heavy whipping cream
2 tbsp cocoa Powder
2 splenda packets

Meal 4
2 Extra Large Eggs
3 slices bacon
6 slices ham

Totals

Calories = 2008
Fat = 149g/70%
Protein = 127g/ 26%
Carbs = 21g/4%

NOTES

Tired, as hell. Skipped on cardio because of school, no biggie.

[perkins2099]

I've always felt tired and like I got hit with a brick when I Try to workout without carbing up 1x or 2x a week. Generally the strength is there (some where) but I have to really dig down for every set.. Very tired..

Are you carbing up at all or just going to stay depleted?

Just curious.

Tired. Very Brief.

NOTES

Tired, as hell. Skipped on cardio because of school, no biggie.

[MegaAlmighty]

Carbing up starts today thank god

But I do indeed feel a bit worn down... guess that means i've been hitting the muscles good :P

[perkins2099]

Sweet. Nothing like downing hundreds of grams of carbs..

Do you have your plan laid out?