So I decided to try out the Keto diet in an attempt to drop a bit more BF% to get some ab defination as I hit a pleatu on my current diet. Wondering if I am doing this properly. Call me vain but I want to look good with out a shirt on. Why you may ask? Well I going to Hawaii in summer 09 for a job, so that is a big motivating factor. Prior to this year I was a chunky kid, but since I made my commitment to lose weight and fat in June I have dropped almost 40 pounds and looking lean. I just feel I need to lean out a bit more.
My stats
Age: 25
Height: 5'9
Weight: 154-156
BF: 15%
Feedings:
I eat about six meals a day, which include a Nectar or Isopure shake. I have ironed out my current Keto diet which looks kinda like this.
Meal 1: 10 Almonds w/ 1 scoop of Isopure or Nectar Protein
Meal 2: 6 oz chicken, 2 tbsp of cheddar cheese, 1/2c cucumber, 1 jalapeno, 1 tbsp black olives, and 3 cherry tomatoes
Meal 3: 6 oz chicken or tuna, 1 tsp mustard, 1 slice of provolone cheese, 1 tbsp black olives, 1/2c cucumber,1 tbsp black olives and 1 jalapeno
Meal 4: 1c full cream plain yogurt w/ a packet of splenda, 1tsp peanut butter, walnuts, shredded coconut, sliced almonds, and chopped pecans.
Meal 5: 1/5c egg beaters w/ 2 tbsp of cheddar cheese, 1 slice of provolone cheese, 3-4 strips of bacon, 1tbsp jalapenos, 1tbsp salsa
Meal 6: 4 leaves of lettuce w/ 1oz of philly cream cheese, 1tbsp natty peanut butter, and 2tbsp walnuts
Which puts me at about CALS: 1,734 / CARBS: 30g / FAT: 106g / PROTEIN: 164g
My supplements:
CLA
Seasim
Fish Oil
Animal Pak
Animal Flex
I have considered taking some Animal Cuts as well, but undecided as to right now.
Workouts: I workout 5-6 times a week where I focus on cycle on my body groups. I do LISS cardio everyday for about 20-30 minutes execpt at the beginning and end of my training cycle where I now do 45-60 minutes of cardio.
I will try and keep stuff posted, mostly to keep myself focused on this diet. Keto is unlike anything else, but I think it can help me push through this last bit of fat while keeping the muscle I have gained through lifting.
Anywho, till next time.
- Jay
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Thread: The struggle to 10% BF
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12-12-2008, 09:10 PM #1
The struggle to 10% BF
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12-14-2008, 05:51 AM #2
Yesterday went fine as far as my diet is going. My macros came out like this.
CALS: 2,036 / CARBS: 30 (6%) / FATS: 139 (61%) / PROTEIN: 171 (33%)
Got in a decent and quick cross fit workout in at the end of the day along with 15 minutes on the bike.
Still debating on taking Animal Cuts or not. I will have to do a bit more research to ensure I am not going to inhibit the fats in my system which will take away from my primary energy source.Last edited by dgninja; 12-14-2008 at 05:57 AM.
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12-14-2008, 08:36 AM #3
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12-14-2008, 06:29 PM #4
Thanks for the kind words thatpyt and you can steal that meal if ya like.
For today I was taken to a nice Arabic resturant as my office was wishing a few people well as they set off to better location. Let me tell you that was rough, as I love Arabic flat bread, but thankfully I resisted. Once you can get pasted the bread you can find some very keto friendly stuff.
I had chicken, lamb, cilantro salad w/ olive oil, a olive mix with a bit of pomegrate and about 2 tbsp of baba ganoush and hummus.
Then it was back to normal, just I had more eggs today and less nuts to make sure I didn't go to crazy on the carbs since I finally got to ketosis. Though it still feels a bit funny as I have moments of tremendous energy and then bouts of low energy. I guess my body is still adjusting.
Anyway, today's break down is...
CALS: 1,702 / CARBS: 32 (8%) / FATS: 102 (54%) / PROTEIN: 162 (38%)
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12-15-2008, 02:49 PM #5
Getting ready to head home for the holidays. I figure Christmas would be a good day to do my first carb up. Though my work outs will suffer a bit with me being away from the gym, my dad's house is near a bunch of hills so my cardio should keep me in line.
Anyway today was average.
CALS: 1,927 / CARBS: 31 (7%) / FATS: 139 (65%) / PROTEIN: 136 (28%)
Not bad if I do so say myself.
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12-16-2008, 08:41 PM #6
Traveling now a days is a pain. Not only was I stuck in a plane for over 10 hours as I bounced back and forth, I ended stuck in hotel waiting for another plane today.
This all sucked because I really had to scramble to find keto friendly foods around or munch on the almonds I brought with me.
Over all my break out was this.
CALS: 1,762 / CARBS: 42 (6.4%) which includes 14g of fiber / FATS: 106 (54.4%) / PROTEIN: 172 (39.2%)
So yeah, yesterday was a pain but I still seem to be in keto as the signs are still there. Hopefully today will be a bit better.
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