Tomahawk's Keto Diet.

[tomahawk1984]

Introdution

This will be my second ketogenic diet. The first was medically prescribed to avoid back surgery, it was very severe and I dropped from about 275lbs to 214lbs in about 15 weeks. Obviously the drawback to this was a fairly big loss in strength. Currently I am about 235lbs but some of my old symptoms are starting again so I want to get back down to about 220lbs as a start and then see where I stand.

I am currently following 5x5 and I am keeping a log in the powerlifting section so feel free to drop in there.

I'm starting on Sunday and will be doing carb ups from after my session on Friday until I go to bed on Saturday but I may not carb up for 2 weeks so I can get a good kickstart. I'll be weighing myself, taking measurements and taking photos every Sunday although I may not post the pics.

I'll post my diet plan so that anyone passing through can leave comments/advice.

Meal Plan

Meal 1:
4 eggs
2 sausages

45g P, 45g F, 8.5g C, 620 calories

Meal 2:
130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese

38.5g P, 33g F, 1.5g C, 460 calories

Meal 3:
100g Ham
50g Cheese

41g P, 40.5g F, 2g C, 540 calories

Meal 4:
130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese

38.5g P, 33g F, 1.5g C, 460 calories

Meal 5:
Some sort of meat
Green veg

This meal will be 500 calories with 30% P, 65% F and 5 % C.

Total 200.5g P, 187.5g F, 38.5g C, 2650 calories

I'm going to stick to this as best I can over the next 2 weeks. Any comments/advice is appreciated.

[AWD_TURBO]

Dont carb up till the 2nd weekend. Give your body time to adjust to the change. Also you may find you need to lower your carb intake. Most say under 30g is where you wanna be. Just keep an eye on what your body is telling you and go from there. You might be fine with 38g. Goodluck bro

[tomahawk1984]

Dont carb up till the 2nd weekend. Give your body time to adjust to the change. Also you may find you need to lower your carb intake. Most say under 30g is where you wanna be. Just keep an eye on what your body is telling you and go from there. You might be fine with 38g. Goodluck bro

Cheers mate. On my first keto I was getting between 45-50g carbs a day so hopefully I'll be fine. Obviously my progress won't be as dramatic because I'll be on a lot more calories but I'll keep an eye on things with keto sticks.

[AWD_TURBO]

Just a word to the wise, Ketostix aren't that great. My results are never consistant because of the amount of water i take in. There are many things that can throw off the reading. My suggestion is to go by how your body feels and save yourself the extra 6$ and buy more bacon

[tomahawk1984]

Just a word to the wise, Ketostix aren't that great. My results are never consistant because of the amount of water i take in. There are many things that can throw off the reading. My suggestion is to go by how your body feels and save yourself the extra 6$ and buy more bacon

I mostly used keto sticks to check I was drinking enough water. I never found that the colour on the stick had any relation to how much weight I was losing but was always in the first 2 or 3 bands depending on my water intake.

Just got back from the supermarket and I've got my food for the next week or so. Dug out a tape measure and I'm charging the battery on my camera so I'm all set to go.

If my weight loss goes as well as yours I'll be more than happy

[AWD_TURBO]

Thanks for the kind words. I've been more then happy with my results so far. I was just gonna go update my log, but I thought I'd stop in here first. This was my carb up weekend. And I just wanna be honest and say I ate like complete garbage, Im talking like burritos, doritos, whole footlong sub on wheat bread which isn't bad, hot dogs and buns, drank about 10 beers and had about 5 shots.... and this morning i was ready to wake up to a fat bloated belly.... well to tell you the truth I look the leanest I've ever looked in my life. haha couldn't believe it.

[tomahawk1984]

Eating my last high carb meal for a couple of weeks. Just looking forward to getting started now!

[tomahawk1984]

Weighed in at 10am.

Weight: 233.6lbs

Left Calf: 16 1/8 inches
Right Calf: 17 inches
Left Thigh: 27 1/4 inches
Right Thigh: 28 inches
Hips: 44 inches
Waist: 42.5 inches
Chest: 45.5 inches
Neck: 17 1/4 inches
Left Bicep: 15 1/2 inches
Right Bicep: 15 1/2 inches

Now I'm off for some eggs and sausage

[tomahawk1984]

Lets just say I am surprised at how bad these photos are.






Lots of work to do!

[tomahawk1984]

10am Meal 1

4 eggs
2 sausages

45g P, 45g F, 8.5g C, 620 calories

12.30pm Meal 2

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

4pm Meal 3

100g Ham
50g Cheese

41g P, 40.5g F, 2g C, 540 calories

8pm Meal 4

133g Chicken
20g Cheese
10ml Sunflower Oil
5ml Balsamic Vinegar
5ml Chilli Sauce
91g Tomato
20g Celery
35g Cucumber
40g Lettuce

31.6g P, 30g F, 8g C, 1.6g Fiber, 428 calories

10.30pm Meal 5

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories



Total: 194.6g P (31.1%), 181.5g F (65.2%), 23.3g C (3.7%), 4.4g Fiber, 2505 calories

Happy with my first day. Calories fell a bit short because Meal 4 was a bit smaller than I said it would be. Haven't felt hungry all day. Pleased to have got my net carbs below 20g. I think I'm off to a good start!

EDIT: I need to buy some fibre supplements. 4.4g in a day is not nearly enough.

[tomahawk1984]

Felt a little tired today and there were some cobwebs on my way to the gym but after a couple of warmup sets they were gone. Session was good, hit 3 PR's (current PR's, not all time PR's) in my main lifts and did some good assistance stuff.

142.5kg (313.5lbs) x 5 Squat



100kg (220lbs) x 5 Bench



90kg (198lbs) x 5 BB Row



So far my diet has been spot on. 1 more meal to go, will post it all up later.

[tomahawk1984]

8am Meal 1

4 eggs
2 sausages

45g P, 45g F, 8.5g C, 620 calories

12.30pm Meal 2

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

2.30pm Meal 3

100g Ham
50g Cheese

41g P, 40.5g F, 2g C, 540 calories

6pm Meal 4

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

8.30pm Meal 5

133g Chicken
20g Cheese
10ml Olive Oil infused (yes, infused) with Chilli
5ml Balsamic Vinegar
1 Tomato
1/2 Celery Stick
35g Cucumber
40g Lettuce

31.6g P, 30g F, 5.4g C, 1.6g Fiber, 428 calories


Total: 194.6g P (31.2%), 181.5g F (65.5%), 20.7g C (3.3%), 4.4g Fiber, 2495 calories


A very good second day. Apart from being a little tired at work (maybe its just because its Monday) today was all good. If I was very brave I reckon I could have a completely carb free day if I swapped bacon for sausage and dropped the veg.

[tomahawk1984]

8am Meal 1

4 eggs
2 sausages

45g P, 45g F, 8.5g C, 620 calories

12.30pm Meal 2

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

2.30pm Meal 3

100g Ham
50g Cheese

41g P, 40.5g F, 2g C, 540 calories

5pm Meal 4

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

10pm Meal 5

115g Salmon
20g Cheese
10ml Olive Oil infused (yes, infused) with Chilli
5ml Balsamic Vinegar
1 Tomato
1/2 Celery Stick
35g Cucumber
40g Lettuce

27.9g P, 32.3g F, 5.4g C, 1.6g Fiber, 428 calories


Total: 190.9g P (30.5%), 183.9g F (66.2%), 20.7g C (3.3%), 4.4g Fiber, 2502 calories


Today was good. Again my diet was spot on and I'm happy with my macros and total calories. I think I'm going to weigh myself every day to get an idea of how my weight fluctuates throughout the week. I would expect to be lightest on a Friday morning and heaviest on a Sunday morning.

I weighed myself this morning. Came in at 229.2lbs which gives a very solid 4.4lbs lost in 2 days, probably all water . Had rugby training today and afterwards did 2 sets of tababta sprints on a stationary bike.

[tomahawk1984]

228.4lbs

[tomahawk1984]

Felt pretty beat up after last night but still managed to hit PR's for my deadlift and military press.



Hit a bit of a wall on squats but that always happens after deadlifts.

[Stray800]

I'll be watching your progress man - keep it up!

[tomahawk1984]

I'll be watching your progress man - keep it up!

Cheers mate. I have to admit the first 4 days have been easier than I was expecting. Since I'm not going to have a carb up until next weekend it might be tougher next week.

[Stray800]

Cheers mate. I have to admit the first 4 days have been easier than I was expecting. Since I'm not going to have a carb up until next weekend it might be tougher next week.

I'm on the fence about my first carb up myself.

I initially was gonna do the 14 day grace period also but if it'll make the diet more bearable I may carb up after 7-10 days.


Still undecided.


The mental fog/fatigue is the worst for me and I hear going the 14 days lessens the time you spend in transition mode.

[tomahawk1984]

I'm on the fence about my first carb up myself.

I initially was gonna do the 14 day grace period also but if it'll make the diet more bearable I may carb up after 7-10 days.


Still undecided.


The mental fog/fatigue is the worst for me and I hear going the 14 days lessens the time you spend in transition mode.

I hear what your saying. I'm going to play it by ear and see how I'm feeling but at the minute my aim is for next Friday after my training, so about 7pm. I'm still to think about what my carb up is going to look like. I should sort that out before I hit the wall and then eat ****.

[tomahawk1984]

8am Meal 1

4 eggs
2 sausages

45g P, 45g F, 8.5g C, 620 calories

12.30pm Meal 2

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

2.30pm Meal 3

100g Ham
50g Cheese

41g P, 40.5g F, 2g C, 540 calories

5pm Meal 4

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

10pm Meal 5

130g Ham
65g Cheese
20ml Olive Oil with Chilli
5ml Balsamic Vinegar
1 Tomato
1/2 Celery Stick
35g Cucumber
40g Lettuce

38.6g P, 47.3g F, 5.8g C, 1.6g Fiber, 428 calories


Total: 201.6g P (30.1%), 198.9g F (66.8%), 21.1g C (3.1%), 4.4g Fiber, 2681 calories


My biggest day so far calorie wise, hopefully that little bit extra will help with my recovery.

Still haven't felt any expected side effects and I'm feeling strong in the gym so I'm delighted with how things are going so far.

[tomahawk1984]

228.6lbs

[AWD_TURBO]

Glad things are working for you. Keep up the good work

[tomahawk1984]

Glad things are working for you. Keep up the good work

Thanks!

[tomahawk1984]

8am Meal 1

4 eggs
2 sausages

45g P, 45g F, 8.5g C, 620 calories

12.30pm Meal 2

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

2.30pm Meal 3

100g Ham
50g Cheese

41g P, 40.5g F, 2g C, 540 calories

5pm Meal 4

130g Tuna
15g Olive Oil
30g Creme Fraiche
12.5g Cheese
20.5g Tomato
9.5g Celery
10.5g Cucumber

38.5g P, 33g F, 2.4g C, 0.4g Fiber, 461 calories

10pm Meal 5

240g Chicken
20g Cheese
40g Bacon

Followed by

100g Sugar free Jelly
45ml Double Cream

68.6g P, 24.1g F, 2g C, 0g Fiber, 556 calories


Total: 231g P (32.9%), 182.1g F (58.3%), 17.3g C (2.5%), 2.8g Fiber, 2809 calories


Still feeling good. Really need to get some fibre capsules.

[AWD_TURBO]

I got some psyillium husk pills. They are great. I suggest trying some of them.

[tomahawk1984]

227.2lbs

I got some psyillium husk pills. They are great. I suggest trying some of them.

Thanks. I'll have a look. Lets just say I might be a little lighter if I had some fibre.

[tomahawk1984]

8am Meal 1

4 eggs
2 sausages

45g P, 45g F, 8.5g C, 1.9g Fiber, 620 calories

12.30pm Meal 2

160g Burgers

26.7g P, 24g F, 7g C, 0.8g Fiber, 351 calories

2.30pm Meal 3

100g Ham
65g Cheese

34.6g P, 16.2g F, 2g C, 292 calories

5pm Meal 4

100g Sugar free Jelly
45ml Double Cream

0.75g P, 21.5g F, 2g C, 0g Fiber, 204.5 calories

10pm Meal 5

240g Burgers
3 sausages

45.7g P, 59g F, 19.4g C, 1.9g Fiber, 791 calories


Total: 152.8g P (27%), 165.7g F (66%), 38.9g C (7%), 4.6g Fiber, 2259 calories

A low calorie day. It wasn't planned. The carbs were a little high but I checked with a keto stick and I'm still in ketosis although I was a little dehydrated. As day 6 ends I'm still feeling good.

I'm away for Saturday and Sunday so I won't be able to get on to log anything or weigh myself and take photos but since I'm not carbing up its not a big thing.

[tomahawk1984]

226.8lbs.

Stuck to the diet well over the weekend. As with most family gatherings there was plenty of food and although I ate quite a lot there were no carbs, except what you would find in any veg.

[tomahawk1984]

I was busy today and I'm absolutly knackered now so I'll just say what I've eaten without the macros (maybe I'll work that out later).

8am: Usual breakfast

11.30am-3pm: Grazed on 130g ham and 70g cheese.

6pm: 160g frying steak + 2 eggs

10pm: Low carb jelly and 60ml of double cream.

Looking at that I'd say the calories have been pretty low but there was only about 10-12g carbs.

Had a headache going to the gym but I managed to hit PR's in squat, bench and bb row so that can't be bad.

[tomahawk1984]

225.8lbs