R.i.p Fat!

[mikedp124]

Hey guys, this is going to be my FIRST ever Keto diet, CKD to be specific. I will begin Thursday, September 4th, and I will not carb up the first week, but the 2nd. I will continue to stay on this diet until I reach my goals.I will post before and after pictures at the end of this diet.

GOAL-<15% BF, look more leaner

MY STATS:
-Age-18 male
-Weight-230lbs
-Height-6'1
-BF-25%

LIFTING STATS: (i will also at the end of my date update my lifting stats aswell to see if my strength went up)
-Bench-325lbsx1
-Dead lift-425lbsx1
-Clean-245lbsx1
-Back squat-415lbsx1

Supplements:
-EFA Gel Caps. (Borage Seed Oil 400mg/Fish Oils 400mg/Flax Seed Oil 400mg/Vit. E 10IU)
-Multi-Vit pills
-I may take Plasma Jet, it has 15kcals/1.2gC/2.5gP, I don't know if this taking this will knock me out of keto, so I'm going to check if this is permitable.

MY MACROS:
184gFAT /day (NOT including pwo shake)
180gProtein /day
<20Carbs /day

Each meal I'm going to try to get about 31gF 30Gp.
My meals will be very strict, time to pay my dues.

For Tomorrow:

7:00am (598kcals/50gF/29gP/8gC)
-1 EFA gel cap
-1 Mutli-Vit
-4 egg whites
-1 bacon
-3 servings of olive oil
-1 serving of Benefiber in h20

10:30am (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

12:30pm (113kcals/1.5gF/25gP/0gC)
-1 EFA gel cap
-1 chicken breast

3:30pm (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

6:30pm (460kcals/34gF/37gP/0gC)
-1 Salmon
-1 serving of flax seed oil

8:30pm (868kcals/66gF/60gP/4gC)
-1 EFA gel cap
-1 beef patty
-1 turkey patty
-2 servings of flax seed oil
-1 bacon
-1 serving of benefiber

Total:
2559kcals/195.5gF/185gP/14gC

I will drink a pwo shake as well, but not tomorrow, since i will be doing cardio only. (swimming for 1 hour)


Guys please feel free to critique my diet or training in any way, as it will only help! thanks!

[mikedp124]

entry for 9/04/08

My Meals
7:30am (598kcals/50gF/29gP/8gC)
-1 EFA gel cap
-1 Mutli-Vit
-4 egg whites
-1 bacon
-3 servings of olive oil
-1 serving of Benefiber in h20

10:30am (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

12:30pm (113kcals/1.5gF/25gP/0gC)
-1 EFA gel cap
-1 chicken breast

3:30pm (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

6:30pm (460kcals/34gF/37gP/0gC)
-1 Salmon
-1 serving of flax seed oil

8:30pm (868kcals/66gF/60gP/4gC)
-1 EFA gel cap
-1 beef patty
-1 turkey patty
-2 servings of flax seed oil
-1 bacon

Total:
2544kcals/195.5gF/185gP/10gC

*Note: Thru out the day i felt supper hungry..i felt like i hadn't ate anything the whole day
*Note: I also had a PWO with 24gP and <1gC..i did not add that into my totals

My Workout
*Back
-Barbell Rows: 115x20/125x15/135x12/145x10/155x10
-Dumbbell Rows: 65x12/70x10/75x8
-Wide Grip Pull down: 125x15/130x12/135x10
-Seated Rows:110x10/120x12/130x8
-Dead lift:couldn't get in a rack..my gym was so f'ing crowded.. =/ there were like 4 people waiting to use the racks.
*Abs
-Rope Crunches:110x25/130x25/135x25/140x25
-Leg Raises:4x25
*Cardio
-15 mins 3.5 speed on 10 incline

[mikedp124]

entry for 9/05/08

My meals
11:00am (568kcals/43gF/34gP/8gC)
-1 EFA gel cap
-1 multi-vit
-4 eggs
-2 servings of olive oil
-2 bacon
-1 benefiber in h20

1:00pm (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

3:00pm (233kcals/15.5gF/25gP/0gC)
-1 EFA gel cap
-1 chicken breast
-1 serving of olive oil

6:00pm (460kcals/34gF/37gP/0gC)
-1 salmon
-1 serving of flax seed oil

8:00pm (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

11:00pm (763kcals/59gF/55gP/0gC
-1 EFA
-1 beef patty
-1 turkey patty
-2 servings of flax seed oil

Total:
2544kcals/195.5gF/185gP/10gC
*Note: had a PWO shake again, same as 9/04/08
*Note: Didn't feel to hungry as compared to yesterday
*Note: Not in keto yet, but everyday is positive.

My Workout
*Shoulders
-Dumbbell Press: 37.5x10/45x15/50x12/55x10
-Side lateral raises: 15x15/15x12/20x10
-Dumbbell rear delt flys: 15x10/20x10/20x10
*Traps
-Shrugs: 75x15/80x12/85x10
-Barbell rows: 40x15/50x12/50x12
*Abs
-Rope crunches: 90x15/105x25/120x25/120x25
-Leg raises: 4x25
*Cardio
-15 mins 3.5 speed on 10 incline

[mikedp124]

GREAT NEWS!!! i picked up ketosticks from Walmart,( there like 6 bucks..cheaper then walgreens btw)I tested positive..i was about 2 shades behind purple..I'm sure it will get darker.

BTW, i started with a weight of 230lbs, i currently weigh 217. So far 13lbs (most likely it is more water weight then fat weight lost)

[mikedp124]

Entry for 9/06/08

My meals
9:30am (553kcals/43gF/34gP/4gC)
-1 EFA gel cap
-1 Multi-Vit
-4 eggs
-2 servings of olive oil
-2 bacon

11:30am (260kcals/22gF/17gP/1gC)
-2 cheese sticks
-5 salami slices

1:30pm (223kcals/15.5gF/25gP/0gC)
-1 EFA gel cap
-1 chicken
-1 serving of olive oil

4:00pm (260kcals/20gF/19gP/3gC)
-2 cheese sticks (new brand of cheese sticks)
-5 salami slices

7:00pm (460kcals/24gF/37gP/0gC)
-1 salmon
-1 serving of olive oil

9:00pm (428kcals/47gF/25gP/4gC)
-1 EFA gel cap
-1 beef patty
-1 bacon
-1 serving of flax seed oil
-1/3 of left over ribeye
-1 serving of benefiber in h20

Total:
2184kcals/171.5gF/157gP/12gC
*Note: No PWO shake, only cardio today
*Note:I did not include the nutrional facts of the 1/3 steak in my totals b/c i couldnt get a certain # for Pro/Fat/Car since it was about 1/3 ribeye
*Note: IN KETOSIS!!!

My Workout
*Cardio
-45mins of medium pace swimming (butterfly/breaststroke/freestyle)

[Cram]

Cool. Looks like you did your research.

Swimming is a good idea. Try to if possible increase your time on the treadmills. 15 minutes, IMO, is not enough. Aim for more then 20, 25 is a good number. Incline is great, over the course of time add a bit more speed and incline (if the machine you're on supports more then 10 incline). Do not be afraid to hold onto the handles. Definitely want to get the heart rate going.

Good luck.

[mikedp124]

ya I have been learning a lot from these forums and from a few individuals. I figured swimming wasn't a bad idea, good for the joints so that got my attention. as for the running on the treadmill i will try to move it up to 25mins with 10 incline as suggested.

thanks for the input

[mikedp124]

entry for 9/07/08

My meals:
11:30am (663kcals/48gF/44gP/5gC)
-1 multi-vit
-1 EFA
-4 eggs
-2 servings of olive oil
-1 bacon
-1 hot link

1:30am (260kcals/20gF/19gP/3gc)
-2 cheese sticks
-5 salami slices

3:30pm (383kcals/36gF/15gP/0gC)
-1 EFA
-1 canned tuna
-2 mayo packets
-1 serving of olive oil

5:15pm (260kcals/20gF/19gP/3gc)
-2 cheese sticks
-5 salami slices

7:00pm (460kcals/34gF/37gP/0gC)
-1 salmon
-1 serving of flax seed oil

9:15pm (1038/78gF/75gP/5gC)
-1 EFA
-1 beef patty
-1 trukey patty
-1 bacon
-1 hot link
-2 servings of olive oil
-1 serbing of benefiber

Total:
(3064kcals/236gF/209kcals/16gC)
*Note: i went overboard on my calories, I'm supposed to be taking about 2k-2.5k to lose weight, today i toke in ~3k. i feel kind of bad that i did and i hope it doesn't screw with my body.

My workout
-off day

[mikedp124]

Update:
its about 11:30am, I just finished my first class and decided to go to the school libary to state that I am feeling like sh*t..like my stomach feels like wierd and im feeling hot all over. slight head aches aswell...

...anyone else deal with these types of issuses on a CKD?
Also, it seems like I am getting to get some keto breathe..when in general does it seem to go away? for some reason, mine is "mild", not to bad..but a wierd taste in mouth

[ItalWHOP]

You're not drinking enough water.

[mikedp124]

hmm maybe that could be it...how much water intake is ideal? currently i am drinking 4 1.5 litter bottles, is that not enough? thanks.

[mikedp124]

entry for 9/08/08

My meals
8:30am (553kcals/43gF/34gP/4gC)
-1 EFA gel cap
-1 multi-vit
-4 eggs
-2 olive oil
-2 bacon

11:11am (270kcals/21gF/18gP/3gC)
-2 cheese sticks
-5 salami slices

2:00pm (100kcals/.5gF/22gP/0gC)
-1 chicken

3:30pm (283kcals/22gF/18gP/3gC)
-2 cheese sticks
-5 salami slices
-1 EFA gel cap

7:00pm (160kcals/12gF/12gP/2gC)
-2 cheese sticks

9:30pm (1128kcals/84gF/85gP/5gC)
-1 EFA gel cap
-2 beef patty
-1 bacon
-1 hot link
-1 serving of flax seed oil
-5 slices of turkey
-1 serving of benefiber

Total:
(2494kcals/182.5/189gP/17gC)
*Note: Had a PWO shake

My workout:
*Biceps
-Barbell curls: 50x20/60x15/70x12/80x10
-Dumbbell curls: 30x15/32.5x12/35x10
-Concentrated curls: 25x15/25x12/25x10
*Triceps
-Skull crushers:70x15/85x12/90x10/105x10
-Straight bar push downs: 130x15/145x12/210x10
-Rope pull downs: 70x15/90x12/105x10

[mikedp124]

do you guys think i shoulder lower my calories from 2k-2.5k to about 2-2.3ish?
i kind of feel like i may be over eating and thus rending my progress

[ItalWHOP]

do you guys think i shoulder lower my calories from 2k-2.5k to about 2-2.3ish?
i kind of feel like i may be over eating and thus rending my progress

I may have missed it, but what does your daily activity look like? Do you work? What type of job, etc? Im running off about 1900 and I have a desk job. Work out 4 to 5 times a week. However, I am 10 yrs older then you too.

Your cals are probably fine. Patience is a virtue especially with keto.

[mikedp124]

I may have missed it, but what does your daily activity look like? Do you work? What type of job, etc? Im running off about 1900 and I have a desk job. Work out 4 to 5 times a week. However, I am 10 yrs older then you too.

Your cals are probably fine. Patience is a virtue especially with keto.

well i go to school Monday through Thursday, no job, but lots of walking around at school, and also workout Monday through Friday intensely.

btw, i also noticed on of my foods has about a1g of sugar..i kind of eyeballed the ingredients for a while hoping it wasn't screwing up the keto? any thoughts?

thanks.

[ItalWHOP]

You're eating a lot of bacon and salami. Those aren't the best keto foods as they have a lot of preservatives and other crap in them. I'd try to get away from processed food. Use real cheese instead of cheese sticks. Use more ground beef and steak. Cheap fatty cuts will work fine.

Carry around one of those small cooler bags and bring your own cooked food. A lot of the grab and go type foods just aren't very healthy.

[mikedp124]

You're eating a lot of bacon and salami. Those aren't the best keto foods as they have a lot of preservatives and other crap in them. I'd try to get away from processed food. Use real cheese instead of cheese sticks. Use more ground beef and steak. Cheap fatty cuts will work fine.

Carry around one of those small cooler bags and bring your own cooked food. A lot of the grab and go type foods just aren't very healthy.

I bought a huge bag of salami and bacon, and also cheese sticks for a great price and i figured i could use them as snacks during class. I have been however using my foreman grill in the morning to cook up a chicken breast to bring to class.

I will try not to eat as much of those cheese sticks, I'll try to substitute them in for better foods. I have some ground beef at home, I'll do something with it, any suggestions of what i can throw into the mix with the ground beef?
thanks for the help.

BTW What do your snacks look like?

[ItalWHOP]

I bought a huge bag of salami and bacon, and also cheese sticks for a great price and i figured i could use them as snacks during class. I have been however using my foreman grill in the morning to cook up a chicken breast to bring to class.

I will try not to eat as much of those cheese sticks, I'll try to substitute them in for better foods. I have some ground beef at home, I'll do something with it, any suggestions of what i can throw into the mix with the ground beef?
thanks for the help.

BTW What do your snacks look like?

Go ahead and use them up periodically. They are just not optimal.

Ground beef + cream cheese
Ground beef + regular cheese (broccoli optional)

Those two are a staple for me

Ground beef + hot sauce + sour cream
Ground beef + guac

Be creative

I don't really have snack. Maybe tuna + mayo or olive oil.
I tend to just eat two meals a day (Intermintent fasting) and eat some cottage cheese or PB before bed.

--Some snack ideas
Almonds
Boiled Eggs
Pork Rinds
Cheese

[mikedp124]

sorry I haven't updated this for a day, its because iv been real busy with school. I will try to update it later tonight, but the reason I came on was because I have a question...

You see, my starting weight was at 230..and it went down to 217, it was mostly water weight, a couple days later I weighed in at 220-221. Now I weigh in at 228...my weight is fluctuating like crazy. Am I doing something wrong? my body fat is still at 25%... hmmm..i know its only barley a week..but shouldn't i see something?

btw, I am in keto, I had the strips turning colors on me, and my workouts are horrible. my body is used to eating ever 2 hours though, I get real hungry when the 2 hour mark comes.

thanks.

[buddha_belly]

sorry I haven't updated this for a day, its because iv been real busy with school. I will try to update it later tonight, but the reason I came on was because I have a question...

You see, my starting weight was at 230..and it went down to 217, it was mostly water weight, a couple days later I weighed in at 220-221. Now I weigh in at 228...my weight is fluctuating like crazy. Am I doing something wrong? my body fat is still at 25%... hmmm..i know its only barley a week..but shouldn't i see something?

btw, I am in keto, I had the strips turning colors on me, and my workouts are horrible. my body is used to eating ever 2 hours though, I get real hungry when the 2 hour mark comes.

thanks.

First, I just want to say great job and good luck with your diet. I am just starting a Keto diet myself. I'm only on day #2. As far as your weight goes, from what I've read your weight will fluctuate quite a bit on keto due to the water weight. This also is true if you've just had a carb load day or something along those lines. Again, I'm by no means an expert on the subject, this is just something I read. Keep up the good work! Give it some time and you'll be seeing some big results soon!

- BB.