Keto Log? yarly

[ryan6966]

so im Ryan

21
199lbs
5'6

I'm going to give this a try.

todays diet:

ON 100% shake x2
turkey and spinach
green beans
chicken breast
8oz of skim milk

went for a 15min jog

tomorrow is a lifting day

Squat
Flat DB press
Military Press
Arms
Yoga

I might even get some late night steak tonight...yum and deffinlty a shake before bed.

[adwill]

this isn't keto.

you need 65/30/5 fat/pro/carb or something close to that.

milk isn't really workable, try some heavy cream. add some flax and cream to non-pwo shakes to get your fat up. eat skin-on chicken breast, lots of oil, cheap cuts of meat. good luck.

[ryan6966]

this isn't keto.

you need 65/30/5 fat/pro/carb or something close to that.

milk isn't really workable, try some heavy cream. add some flax and cream to non-pwo shakes to get your fat up. eat skin-on chicken breast, lots of oil, cheap cuts of meat. good luck.

I was worried about that..thanks man
but where do i get the fat from?
I have cod liver oil

EDIT: will try the cream and flax in my shakes
thanks

[ryan6966]

ok so i used the search button and found out i can't drink milk, i havn't been drinking alot of milk latly so it's ok...water is good

im eating some cheese right now..and about to eat some more meat

[adwill]

ok so i used the search button and found out i can't drink milk, i havn't been drinking alot of milk latly so it's ok...water is good

im eating some cheese right now..and about to eat some more meat

thats the spirit. take a look at other peoples logs for ideas if you get bored. some of my personal favorites:

eggs, bacon, steak, ground beef, olive oil, ceaser full fat dressing, ranch full fat dressing, cheeses! brie, mozerella, monterray jack, heavy cream and water subs for milk pretty well... fish! salmon, tuna, whatever is your favorite. oh and peanut butter, and almonds, good stuff.

and remember to take in your greens. i try to eat a salad or two every day. cheers.

[ryan6966]

thats the spirit. take a look at other peoples logs for ideas if you get bored. some of my personal favorites:

eggs, bacon, steak, ground beef, olive oil, ceaser full fat dressing, ranch full fat dressing, cheeses! brie, mozerella, monterray jack, heavy cream and water subs for milk pretty well... fish! salmon, tuna, whatever is your favorite. oh and peanut butter, and almonds, good stuff.

and remember to take in your greens. i try to eat a salad or two every day. cheers.

thanks for the help..i love greens too, i eat a spniach salad pretty much everyday.

i use water in my shakes so im good there, and ilove peaut butter and almonds

[ryan6966]

so i just got back from some dive bar with my girlfriend(her co workers birthday) and i got a 10oz steak..it was pretty good..also had a small dinner salad with it..and lots of water.

i thought i was going to have to have a shake before bed, but im pretty full so im just gunna hit the hay.

tomorow im gunna lift and might go grapple, we'll see.

[ryan6966]

so i woke up today and hopped on the scale and im down to 198..i try not to weigh myself everyday but sometimes curiousty gets the best of me lol.

for breakfast I had some turkey slices and a shake, I *thouht* I had some flax oil..but i dont so im gunna have to go grab some.

not sure what time im gunna go lift today, might also go to the grocery store and pick up some eats.

[ryan6966]

just got done wiht dinner

my diet today:
shake
turkey thorughout the day
shake after my workout with fish oil
spoon of fish oil before dinner
and some shrimp

might have ashake before bed

[ryan6966]

oh **** i did work out today too lol

squat
135x5
135x3
135x3
135x5
145x3
145x3
155x3
155x2
155x1

military press
65x3
65x2
65xfail..think i hurt my shoulder

DB bench press
35x5
35x3
35x3

CGBP
45x12
45x12
65x10

easybar curl
25x12
25x12
25x12

there was the cutest older women working out in the weight room..and she had the BIGGEST ass OMG i almost had to take a break while squating, she kept looking at me and smiling..i pussed out tho, prob for the best tho.

[ryan6966]

weighd my self today and im down to 196

for breakfast had a shake with cod oil in it...ytum

gunna drhink alot of water today and eat eat aeat

[ryan6966]

had eggs with bacon and salsa to eat at work....

[MarkVI]

had eggs with bacon and salsa to eat at work....

Good -- you need WAY less shakes and a lot more real food like eggs eggs eggs....more bacon (watch sodium and preservatives) would be good too.

Pork and beef can be as fatty or as lean as you want....

[Lemonzest]

Just a hint, dont over do the cod liver oil, it will shut down your testosterone (its increases SHBG) i made that mistake once and it took a few weeks off it to return to normal

[ryan6966]

Good -- you need WAY less shakes and a lot more real food like eggs eggs eggs....more bacon (watch sodium and preservatives) would be good too.

Pork and beef can be as fatty or as lean as you want....

thanks, its just so easy tho, but i will try to get more real food into me

Just a hint, dont over do the cod liver oil, it will shut down your testosterone (its increases SHBG) i made that mistake once and it took a few weeks off it to return to normal

good advice thanks

both reppd

[ryan6966]

I woke up today at 3am, had to be into work at 4am..i was/am so dead.

I did have a shake in the morning i just didnt have time for anythingelse

went to dinner with my family last night and had two small steaks wraped in bacon(new item) it was good

also had some greenbeans and guac

didn't check my weight today but my pants are deff alot loser, even more than normal

cant wait till something opens up around here so i can eat some eggs and bacon or sausage, or chicken..or anything!

[ryan6966]

I just drank some water and pork skins..im wating to get a rbeak so i can go munch down on eggs bacon and salsa again..maybe susuage

[ryan6966]

break is almost here

scrambled eggs
multiple bacons
salsa

then for lunch im having a few pieces of chicken, a small salad, and cheese

EDIT: just had my morning break..eggs..bacon and sasuage..it was very good..and needed