First ever Keto Diet

[billy.]

So time has come for me to try a new approach to my dieting...KETO! I'll be logging my food and training here daily (at least hopefully!)

Height: 6'0''
Weight: 185lbs
BF%: ~9%

Here is my basic outline for the diet:

4:30am:
1/2 scoop of whey - 60 calories, 12g protein, 1g carbs, 0g fat
5g dextrose - 20 calories, 0g protein, 5g carbs, 0g fat

5:00am: weight training (about 45min-1hr)

5:45am:
1/2 scoop of whey - 60 calories, 12g protein, 1g carbs, 0g fat
5g dextrose - 20 calories, 0g protein, 5g carbs, 0g fat

7:15am:
2 whole eggs - 160 calories, 14g protein, 2g carbs, 10g fat
30g cheddar cheese - 112 calories, 7g protein, 0g carbs, 10g fat
3 strips of bacon - 110 calories, 6g protein, 2g carbs, 11g fat

9:00am:
2 hot dogs - 320 calories, 18g protein, 2g carbs, 24g fat

12:00pm:
75g of 85% ground beef - 170 calories, 20g protein, 0g carbs, 10g fat
2 cups of mixed salad - 60 calories, 2g protein, 4g carbs, 0g fat
30g cheddar cheese - 112 calories, 7g protein, 0g carbs, 10g fat
1/2 tbsp flaxseed oil - 62 calories, 0g protein, 0g carbs, 7g fat

2:45pm:
30mL whipping cream - 106 calories, 2g protein, 2g carbs, 10g fat
sugar free jello - 20 calories, 5g protein, 0g carbs, 0g fat
1 scoop whey - 120 calories, 23g protein, 3g carbs, 1g fat
1tbsp Udo's Oil - 125 calories, 0g protein, 0g carbs, 14g fat

5:15pm:
100g steak - 240 calories, 28g protein, 0g carbs, 13 g fat
100g asparagus - 23 calories, 2g protein, 5g carbs, 0g fat
2 tbps butter - 134 calories, 0g protein, 0g carbs, 14g fat

6:15pm: 60 minutes cardio

7:45pm:
75g of 85% ground beef - 170 calories, 20g protein, 0g carbs, 10g fat
2 whole eggs - 160 calories, 14g protein, 2g carbs, 10g fat
1 tbsp natty pb - 100 calories, 5g protein, 1g carbs, 8g fat

8:30pm:
1.5 sticks of pepperoni - 240 calories, 12g protein, 2g carbs, 21 fat
2 cheese strings - 120 calories, 12g protein, 0g carbs, 8g fat

TOTALS: 2824 calories, 219g protein, 36g carbs, 202g fat

(I plan to carb up every 10 days or so)

I really look forward to hearing any feed back, criticism, advice...etc.

Diet begins tomorrow!

[billy.]

Alright. I made it through the first day (not like it was all that tough since Keto is delicious!)

Here's what went down:

4:30am:
1/2 scoop of whey - 60 calories, 12g protein, 1g carbs, 0g fat
5g dextrose - 20 calories, 0g protein, 5g carbs, 0g fat

5:00am: Quads & Hams (45min)
4 sets seated ham curls (12-15)
4 sets lying ham curls (12-15)
4 sets barbell squats (12-15)
4 sets incline leg press (12-15)
4 sets walking barbell lunges (30-40 steps)
4 sets quad extensions (3 static holds + 5 burnout reps)

5:45am:
1/2 scoop of whey - 60 calories, 12g protein, 1g carbs, 0g fat
5g dextrose - 20 calories, 0g protein, 5g carbs, 0g fat

7:15am:
2 whole eggs - 160 calories, 14g protein, 2g carbs, 10g fat
30g cheddar cheese - 112 calories, 7g protein, 0g carbs, 10g fat
3 strips of bacon - 110 calories, 6g protein, 2g carbs, 11g fat

9:30am:
2 hot dogs - 324 calories, 16g protein, 2g carbs, 28g fat

11:40pm:
75g of 85% ground beef - 170 calories, 20g protein, 0g carbs, 10g fat
2 cups of mixed salad - 60 calories, 2g protein, 4g carbs, 0g fat
30g cheddar cheese - 112 calories, 7g protein, 0g carbs, 10g fat

2:30pm:
90mL whipping cream - 318 calories, 6g protein, 6g carbs, 30g fat
sugar free jello - 20 calories, 5g protein, 0g carbs, 0g fat
1 scoop whey - 120 calories, 23g protein, 3g carbs, 1g fat


4:45pm:
2 pepperoni sticks - 500 calories, 18g protein, 2g carbs, 46g fat

5:45pm: 60 minutes cardio

7:00pm:
113g grams salmon - 170 calories, 20g protein, 0g carbs, 9g fat
200mL heavy cream - 405 calories, 8g protein, 7g carbs, 38g fat
3 cheese strings - 180 calories, 18g protein, 0g carbs, 12g fat

TOTALS: 2921 calories, 194g protein, 38g carbs, 207g fat


So I was a little off my projected macros, but that's okay, it's just the first go at it! I'll try to plan tomorrow's meals more carefully.

Back day tomorrow, then I'll take a couple days off over the weekend.

I'd really appreciate someone with experience in Keto to give me some feedback. Thanks guys!

[AWD_TURBO]

Looks pretty good, my only critisism is that it looks like you might be taking in to much protein. You should only be taking in about 1g/lbm. Also your carbs might be kinda high. The lower your carbs the faster you'll get into Keto. You should also post all your dietary fiber, since you can subtract that from your carbs to give you your net carbs. Your allowed 30g net carbs a day.

[billy.]

Looks pretty good, my only critisism is that it looks like you might be taking in to much protein. You should only be taking in about 1g/lbm. Also your carbs might be kinda high. The lower your carbs the faster you'll get into Keto. You should also post all your dietary fiber, since you can subtract that from your carbs to give you your net carbs. Your allowed 30g net carbs a day.

Thanks bro! So what do you think about the 5g of dextrose pre and post workout? I figure I need a little fuel since I'm training first thing in the AM.

[AWD_TURBO]

This is debateable, because after your workout if you take it with you postworkout shake your gonna be spiking your insulin to some point and refilling your muscle glycogen. The whole point of being in ketosis is to bring these levels down. You could use dextrose on a refeed day if you really want it. Now the other side of this is that because you stores are so low after hard workouts is that your body uses it up very quickly after your workout (insulin spike) and it shouldn't count to your daily totaly but to me thats more of a TKD than CKD diet. So its up to you how you feel about it. You could lose some carbs elsewhere if you really wanted to keep taking it pre and post workout. Or just take it PWO only...

Also, I hope I didn't confuse you earlier when I said only 1g/lbm of protein. You should take AT LEAST that to keep the nitorgen in your muscles and prevent muscle loss. But dont go overboard.

[billy.]

Alright. Maybe I'll just have 1 scoop of whey pre-workout, and then eat a normal breakfast (bacon, cheese, eggs) afterwards?

And no, I totally got what you meant. I usually try to be pretty careful to have 1g/lbs bodyweight. You can only absorb so much, but you need enough to repair muscle fibre.

[AWD_TURBO]

Heres how I start my day, I eat 3 whole eggs with 4 strips of bacon/ 3 small sausage pattie (depends on what i feel like making) and i cover that in 1 serving of shreadded cheese. And I usually only get to take my Shake postwork cause of my macros. Plus its better to get your protein from whole foods and it saves money from spending less on protein a month As long as your hitting your macros. You should be ok.

What are you macros by the way?

[billy.]

Heres how I start my day, I eat 3 whole eggs with 4 strips of bacon/ 3 small sausage pattie (depends on what i feel like making) and i cover that in 1 serving of shreadded cheese. And I usually only get to take my Shake postwork cause of my macros. Plus its better to get your protein from whole foods and it saves money from spending less on protein a month As long as your hitting your macros. You should be ok.

What are you macros by the way?

TOTALS: 2921 calories, 194g protein, 38g carbs, 207g fat

Those were a little off of what I'd like though. I had a little too much protein, and too many carbs I think. I'm shooting for about 200 less calories today. Yesterday I just didn't prep my meals properly, and I was too hungry by the time I was abuot to eat my last meal.

[AWD_TURBO]

getting hungry and not having good food easily accesible is always bad. At least for me, when im really hungry I always want something quick to eat. Thats why when i go home, if I have to make something I usually have a big roll of summer sausage already cut up and ready to snack on while I wait for something to cook. My macros have been pretty close since i started, but since I've lost 16lbs I've dropped my fat intake a little and my overall cals have gone down, but I've always tried to make sure my protein was filled throughout the day. The best thing about this diet is the freedom of foods. and the more fattier foods keep your hunger satisfied longer then eating just plain ol chicken breasts and rice haha

I just want to make sure (since this is your first time on keto) that you figured your macros right.
LBM*1 for protein needed
LMB*4 for protein cals needed
Total BW*15 for maintanence cals
Maintenance-500 cals for diet
Rest of cals should come from fat, with no more then 30g of net carbs* (carbs-dietary fiber)

[billy.]

Bro thanks a lot! Definatly repped.

Great progress on your own keto diet btw. 16lbs is really impressive!

I'm loving the taste of things like bacon, whole eggs, and pepperoni in my daily diet! Definatly keeps me a little more sane!

So basically I'm needing about 2775 calories, 185g protein, <30g carbs, and about 212g fat. My macros are pretty close then! I'm glad you're helping me refine this right off the bat!

[AWD_TURBO]

Anytime, We were all in your shoes at one point, and they helped me so I'll repay my debt and help you. Remeber things like your protein is getting to high and you low on fat, theres always things like full fat cream cheese, heavy whipping cream, butter, olive oil, ect... have fun with this diet and Goodluck to you.

[AWD_TURBO]

Also, just some food for thought.. Weigh yourself 1-2 a week in the mornings. And dont buy ketostix..... If you drink alot of water, your urine will basically dilute the reading and you just wasted 6$ buying little sticks to pee on. You'll know when your in keto. Some signs are, Bad breath (caused by ketones in the mouth), Bad smelling urine, small headaches, lack of energy, Brain fog, and also try to watch your sodium intake, some people may experience light headed feeling when standing up to fast because lack of sodium. But its not very common.

[billy.]

Also, just some food for thought.. Weigh yourself 1-2 a week in the mornings. And dont buy ketostix..... If you drink alot of water, your urine will basically dilute the reading and you just wasted 6$ buying little sticks to pee on. You'll know when your in keto. Some signs are, Bad breath (caused by ketones in the mouth), Bad smelling urine, small headaches, lack of energy, Brain fog, and also try to watch your sodium intake, some people may experience light headed feeling when standing up to fast because lack of sodium. But its not very common.

So you're saying that I do want sodium, or don't? How long does it usually take to get into ketosis, and will it be like starting over again after carb ups?

[AWD_TURBO]

You should take in the normal amount of sodium. nothin to be concerned about I thought i'd just throw it out there. I believe the book I read said 4-5 total grams a day... basically the normal americans intake. The time it takes you to get into keto is all up to your body. But the less carbs you take in the faster you'll plunge into keto. If your want to get into ketosis quickly after a carb up, you could fast for one whole day (totally up to you) or you could cut the cal intake really low so you body basically has to use up the carbs for energy you took in over your carb up. A good heavy workout would do great to start this.

[billy.]

I'm tired as ****! I didn't sleep very much last night (about 5.5 hours) and I've been running on caffeine all day...and that's kind of worn off now. The weekend is here, so I'll hopefully be able to catch up!

My intake/training for the day has been:

4:30am:
1/2 scoop of whey - 60 calories, 12g protein, 1g carbs, 0g fat
5g dextrose - 20 calories, 0g protein, 5g carbs, 0g fat

5:00am: Delts (45min)
4 sets seated lateral dumbell raises (15-20)
4 sets bent over lateral dumbell raises (12-15)
4 sets standing lateral dumbell raises [pinkies facing upwards] (12-15)
4 sets lateral cable raises (10-12)
4 sets standing barbell presses (8-10)
4 sets seated dumbell presses (10-12)
4 sets upright barbell rows (10-15)

5:45am:
1/2 scoop of whey - 60 calories, 12g protein, 1g carbs, 0g fat
5g dextrose - 20 calories, 0g protein, 5g carbs, 0g fat

7:30am:
2 whole eggs - 160 calories, 14g protein, 2g carbs, 10g fat
30g cheddar cheese - 112 calories, 7g protein, 0g carbs, 10g fat
3 strips of bacon - 110 calories, 6g protein, 2g carbs, 11g fat

9:40am:
1.5 sticks of turkey pepperoni - 240 calories, 12g protein, 2g carbs, 21g fat
2 cheese strings - 120 calories, 12g protein, 0g carbs, 8g fat

12:00pm:
dry ribs - 380 calories, 69g protein, 3g carbs, 41g fat
small greens salad - 20 calories, 1g protein, 4g carbs, 0g fat

2:30pm:
1 tbsp flaxseed oil - 124 calories, 0g protein, 0g carbs, 14g fat
75g 85% ground beef - 170 calories, 20g protein, 0g carbs, 10g fat
30g cheese -112 calories, 7g protein, 0g carbs, 10g fat


5:40pm:
1 turkey pepperoni stick - 160 calories, 8g protein, 1g carbs, 14g fat
2 cheese strings - 120 calories, 12g protein, 0g carbs, 8g fat
1 cup cream (whipped) - 414 calories, 2g protein, 3g carbs, 44g fat

6:45pm: 60 minutes cardio

7:00pm:
2 hotdogs - 320 calories, 18g protein, 2g carbs, 24g fat
1/3 cup heavy cream - 273 calories, 1g protein, 2g carbs, 30g fat

TOTALS: 2894 calories, 182g protein, 33g carbs, 235g fat

I've lost 6lbs since I weighed myself yesterday, so I don't know wtf is up with that. I have a headache, I'm super low on energy, so I think I must be getting into keto...to bad I don't have enough energy to be excited about it. I have the weekend off training. That will be nice, but it means less food. We'll see how it goes!

My macros were a little higher again today, but my carbs were better. Cardio was tough as **** because my legs are so full of lactic acid that I can barely walk. I'm stretching like crazy to combat that though. We'll see how it goes!

Tomorrow I hope to eat a little closer to 2000 since I won't be doing any training. I'm going to relax, and recover. I'm starting to really miss carbs though! Grass is always greener on the other side... so I'll hold off until August 16th (my first glorious carb up!)

[AWD_TURBO]

Sounds like your getting there. Welcome haha it'll be hell for the first couple days. Once your body gets used to this change the side effects shouldn't be to bad. Try to put your first carb up off till the 2nd week. Give your body time to adjust. Also you might not like this but, keto as been known to cause some restless nights. Heres how it goes for me. I would try to go to bed around 9 so i could sleep good till 6am. well I couldn't get to sleep till about 11 or so, then i'd be up every 2 hrs. You might have this side effect you might not. I suggest getting some tylenol pm, and taking them about 1 hr before you plan on going to bed. If you find you can't sleep at night.

Keep up the good work bro

Oh, and the reason for your weight drop, is prob most of it will be water weight which comes off quickly. I lost 6 lbs in like 2 days.

[billy.]

Certainly glad it's the weekend! I didn't train today, and that's a very good thing, since my legs are still feeling Thursday's workout! I still walk around like the tin-man, haha and I'm stretching religiously. Last nights cardio wasn't what I'd call fun, that's for sure!

I got a way better sleep last night. It's 6:15pm as I'm writing this, and I'm already tired though...so I'm thinking at least another 10-12 hours is in order!

My diet today consisted of:

10:30am:
3 whole eggs - 160 calories, 14g protein, 2g carbs, 10g fat
50g cheddar cheese - 185 calories, 11g protein, 0g carbs, 17g fat
1/4 cup cream - 207 calories, 1g protein, 1g cars, 22g fat

1:15am:
1 stick of turkey pepperoni - 160 calories, 8g protein, 1g carbs, 14g fat
113g salmon - 170 calories, 20g protein, 0g carbs, 9g fat
1/4 cup cream - 207 calories, 1g protein, 1g carbs, 22g fat

3:30pm:
2 sticks pepperoni - 320 calories, 16g protein, 2g carbs, 28g fat
2 cheese strings - 120 calories, 12g protein, 0g carbs, 8g fat

5:30pm:
3 whole eggs - 240 calories, 21g protein, 3g carbs, 15g fat
4 pieces bacon - 147 calories, 8g protein, 3g carbs, 15g fat
1 peanut butter cake - 513 calories, 14g protein, 2g carbs, 34g fat
1/2 cup cream - 414 calories, 2g protein, 2g carbs, 44g fat

11:00pm: thought I could cut off the food intake for the day...but I got a little hungry...midnight snack to follow
1 peanut butter cake - 513 calories, 14g protein, 2g carbs, 34g fat
1 pepperoni stick - 160 calories, 8g protein, 1g carbs, 14g fat
2 cheese strings - 120 calories, 12g protein, 0g carbs, 8g fat

TOTALS: 3636 calories, 162g protein, 27g carbs, 311g fat

So I was a little under on protein today, my carbs were dead on, but my fat was OUT OF CONTROL. I guess I could have some egg whites or a protein shake...but because my calories were so much higher than planned (because of all that delicious cream I had today) I'm going to skip out on that. I think I'll be okay since I didn't train. My carbs were a lot closer to where I like them, but again, because of all that cream my fat is about 100g too high!! You can bet I won't be having any tomorrow.

I have one of those pressurized containers to make homemade whipped cream, so I put in the heavy cream, add splenda, and it's just addicting! It seems like every time I open the fridge I'm putting it into my mouth right out of the bottle! Hopefully, haha I'll be able to put a stop to that.

I'm not going to train again tomorrow, so I'll be aiming for a little higher protein, same carbs, and a little less fat to bring the calories hopefully below 2500. Is this too low for off days?

I've got that ****ing headache again. Hopefully those go away soon. I'm going to take some advil and see if I can't go to bed nice and early. Not really much of a way to spend my Saturday night...but what are you gunna do when you're dieting, you're tired as ****, and don't feel like spending any money. Haha basically all my fun used to revolve around social eating, or doing things involving throwing around money, ahah which won't really help me in saving for school!

Anyways!

Until next time....

[shanedidwhat]

Hey, What's up? Just subscribing to ur log. I'm starting my first time on Keto tomorrow, so I'm looking forward to the fun sideeffects too Gonna probably be bitchy for first couple days but oh well.

[Stray800]

Watching your progress too man - keep it up bro.

[billy.]

Hey, What's up? Just subscribing to ur log. I'm starting my first time on Keto tomorrow, so I'm looking forward to the fun sideeffects too Gonna probably be bitchy for first couple days but oh well.

Cool man, I'm glad to see I'm not the only one checking this log hah! I really found that Keto was perfectly fine for the first day...but after about day 3 I'm really feeling it! I woke up again this morning with a headache..and after almost 12hours sleep, I feel drained for energy, and I'm going to sit and watch TV all Sunday, trying not to over-eat!! Let me know how it goes, or fire me the link to your journal if you start one!

[billy.]

Watching your progress too man - keep it up bro.

Thanks man! I'm sure things will probably get a little easier, I really appreciate your support!

[Stray800]

I'm starting a keto this week and do NOT look forward to the fatigue and mental fog for the first week or so - it gets better after the 2nd week though.

[billy.]

I'm starting a keto this week and do NOT look forward to the fatigue and mental fog for the first week or so - it gets better after the 2nd week though.

Yeah bro. It doesn't even hit you until two days in. The first two days, I was a little bit hungry all the time, but after about the second day of training and being on keto, things slowed down a lot. I'd certainly recommend giving yourself a few days of rest from training like I did! I couldn't even imagine if I had to train yesterday and today..wow!

I'll make sure to check in and see how your keto is going!

[billy.]

Like I alluded to in an earlier post, I woke up after about a 12 hour sleep, and still have no energy, and still have a headache! Yay for Keto...

I feel really guilty about my midnight snack last night, but I'm just going to have to move on. After it, I felt a lot better though, so maybe my calories need to be a little higher? If within the next couple days I don't lose the headache and sluggish feeling I'm having 24/7, I'm going to be bumping up my calories above 3000. I think that's where they maybe should be anyways since I'm doing 60min cardio and 45-60min weights, but maybe I won't have to.

12:15pm:
3 whole eggs - 240 calories, 21g protein, 2g carbs, 15g fat
30g cheddar cheese - 112 calories, 7g protein, 0g carbs, 10g fat
3 strips bacon - 110 calories, 6g protein, 2g carbs, 11g fat

2:15pm:
4 turkey pepperoni sticks - 640 calories, 32g protein, 4g carbs, 56g fat
4 cheese strings - 240 calories, 26g protein, 0g carbs, 18g fat

4:15pm:
1 scoop whey protein - 120 calories, 23g protein, 3g carbs, 1g fat
3 tablespoons natty pb - 300 calories, 15g protein, 3g carbs, 22g fat
1 tablespoon flaxseed oil - 124 calories, 0g protein, 0g carbs, 14g fat

6:15pm:
3 whole eggs - 240 calories, 21g protein, 3g carbs, 15g fat
top sirloin steak - 250 calories, 29g protein, 0g carbs, 14g fat
small green salad - 16 calories, 1g protein, 3g carbs, 0g fat

Things are really not feeling good, but all progress takes time! I sure hope my body smartens up and gets fully into ketosis the next couple days. I need to train tomorrow, so I'm also hoping that the sleep I'll get tonight is going to help get me ready for the week ahead!

My parents/family are all getting really concerned that I'm so sluggish, and nobody wants me to stay on this thing, so that's not exactly making things easier. Guess I'm just going to keep pushing. It really makes me appreciate all the comments I get on here!

See you all on here tomorrow guys!

[AWD_TURBO]

Sounds like your not doing to bad. Im glad your loving the side effects haha. They'll go away with time trust me. Im just getting back in it now after my long carb up weekend. welcome back no sleep

[shanedidwhat]

Yeah bro. It doesn't even hit you until two days in. The first two days, I was a little bit hungry all the time, but after about the second day of training and being on keto, things slowed down a lot. I'd certainly recommend giving yourself a few days of rest from training like I did! I couldn't even imagine if I had to train yesterday and today..wow!

I'll make sure to check in and see how your keto is going!

Yeah I was thinking of taking this week off of training too to change up my days for the week after and cus of the lack of energy coming my way. Also cus I have a **** load of work this week. It's crazy, 9 hours work and 1.5 hours of travel tues/weds and after I get home many many reports to do. I made it through my first day today. I feel a little strange but nothing dramatic. My carbs are probably finishing off from last weekend. Kind of strange but nice to be eating alot of cream cheese though

[billy.]

Sounds like your not doing to bad. Im glad your loving the side effects haha. They'll go away with time trust me. Im just getting back in it now after my long carb up weekend. welcome back no sleep

Haha not doing so bad? Well, today, I feel like a million bucks, but yesterday, I barely had enough energy to get off the couch, which is literally where I spent like my entire day...I hope to never feel like that again! My body must be into ketosis now, because I woke up thismorning without a headache, and had a WICKED chest workout! My meals are all spot on, and if I follow through with my macros outlined for today, I'll be right on the money with those too.

How was your long carbup weekend? Give me the details man..I want to hear about all the delicious delectable carbohydrates!

And have you tried melatonin? I think you should really look into it. They sell it here on BB.com, but you can get it at your local drug store, or your local supermarket, and I'm pretty sure you don't need it over-the-counter.

[billy.]

Yeah I was thinking of taking this week off of training too to change up my days for the week after and cus of the lack of energy coming my way. Also cus I have a **** load of work this week. It's crazy, 9 hours work and 1.5 hours of travel tues/weds and after I get home many many reports to do. I made it through my first day today. I feel a little strange but nothing dramatic. My carbs are probably finishing off from last weekend. Kind of strange but nice to be eating alot of cream cheese though

That's probably a good idea bro. Your muscles probably need it anyways. Way too many of us (myself included) fall into the trap of hitting the gym 6-7 times a week. Our muscles and our nervous systems need a break at some point man!

And holy ****, very impressed you're committed to starting keto with all that **** going on! If you can make it through this first week, you'll fly through the rest of keto I'm sure. There will be light at the end of the tunnel though man. Like I said in my last post, after 4 days (the latter 2 of which were pure hell) I'm finally feeling like my body has hit ketosis. I don't think it took me as long as it will take lots of people though, just because my diet was so stupidly low carb for so long. Haha more or less all I did was choose fattier meats, and add some other fats to it.

[Ronaldinha]

Hey, Keto is a great diet, I had already tried but I don't benefit so much from saturated fat (I am a girl...) so I prefer the Cut Diet.

Even so, I think you are getting a good progress but I don't understand the need of the dextrose at 4.30 am.

Keto is a no starchy carb at all.

Keep it up, I added your log to my favorites to come and check.

[billy.]

Hey, Keto is a great diet, I had already tried but I don't benefit so much from saturated fat (I am a girl...) so I prefer the Cut Diet.

Even so, I think you are getting a good progress but I don't understand the need of the dextrose at 4.30 am.

Keto is a no starchy carb at all.

Keep it up, I added your log to my favorites to come and check.

Well, I'm training with weights at 5:00am for about an hour...I don't want to burn muscle, so I'm trying to give myself a little fuel for the workout. But I've eliminated that, and am just having more protein pre/post workout.