RichL's Keto Log

[RichL1982]

Well I guess I will give this a shot. I've been working out for the past 4 months and have dropped about 30+ LBS of weight, mostly fat but im still pretty high in the BF percentage. So I decided to give this diet a try. I've been doing some reading here and there about this diet, and some people have lost a lot of weight in a short period of time. So this is where I stand.

Age: 26
Height: 5'7"
Weight: 177.0
BF%: Around 20 %

I'm going to try to log my diet here and my exercise in my journal thats on my signature.

Supplements:
ON Whey Protein
Fish Oil
Multi Vitamin

Wish me luck.....

[RichL1982]

http://fitday.com/fitness/PublicJour...wner=Richl1982

Meals: 5
Calories: 1,839
Carbs: 18.7 (4%)
Fat: 122.8 (60%)
Protein: 166.3 (36%)

Notes:

I will try to keep my calories around the 1,800 range. I did go over a little bit this day, I will clean up the diet a little more with experience.

[Sideways17]

Looks good man! Keep it up!

[RichL1982]

Weight in: 177.0

[RichL1982]

http://fitday.com/fitness/PublicJour...wner=Richl1982

Meals: 6
Calories: 1,885
Carbs: 22.3 (5%)
Fat: 120.1 (60%)
Protein: 166.1 (36%)

Notes:
Day 1 went fairly well. Getting used to the diet. I now know I can't stand tuna in OIL! out the of the can, I tried to eat it without draining it and 1 tsp of mayo, but hell no! That **** is nasty. I threw it away opened another can and drained the oil then added mayo. It was edible but I dont like it at all. My stomach is a little gassy right now, burping a lot lol. I drank about 1 1/2 gallons of water today. Might try to get in about 2 gals tomorrow.

No headaches or dizzyness yet

[RubberGuard]

Protein intake looks perfect and don't get too hung up on hitting ratios. If your fat is going to come in lower than 65% then it's no problem, protein is your number 1 priority. Remember, it's the absence of carbs that Ketosis occurs.

[thesilent1]

Protein intake looks perfect and don't get too hung up on hitting ratios. If your fat is going to come in lower than 65% then it's no problem, protein is your number 1 priority. Remember, it's the absence of carbs that Ketosis occurs.

"light bulb illuminates"!!!!!!!!!! Its the absence of carbs and NOT the presence of fats!!!!!!!!!

Being serious that totally makes more sense to me now!!!!

Rubber, cheque in the post for you mate. I guess you can easily focus on the fat intake and forget the carb restriction. Gosh I feel so stupid now!!! LOL

Okay, "i'll get my coat"..........

[RichL1982]

Protein intake looks perfect and don't get too hung up on hitting ratios. If your fat is going to come in lower than 65% then it's no problem, protein is your number 1 priority. Remember, it's the absence of carbs that Ketosis occurs.

Well what do you think about my carb intake? Is that to much? 12 of those come from my protein shake.

[RichL1982]

Even though the picture is just a few weeks old, My body hasnt changed. I will try to post pics every 1 to 2 weeks.

[RubberGuard]

"light bulb illuminates"!!!!!!!!!! Its the absence of carbs and NOT the presence of fats!!!!!!!!!

Being serious that totally makes more sense to me now!!!!

Rubber, cheque in the post for you mate. I guess you can easily focus on the fat intake and forget the carb restriction. Gosh I feel so stupid now!!! LOL

Okay, "i'll get my coat"..........

Taxi for Tim!!!

PMSL, it's all a learning process bro.

Well what do you think about my carb intake? Is that to much? 12 of those come from my protein shake.

20g of carbs is fine. Remember to subtract fiber to leave net carbs.

I always use whey protein isolate when I cut. The difference is negligible but again, I like to cut out all weak links.

Not that much fat on you to lose, just around the midsection. Stay strict, train hard and you'll be good for the summer.

[RichL1982]

Taxi for Tim!!!

PMSL, it's all a learning process bro.



20g of carbs is fine. Remember to subtract fiber to leave net carbs.

I always use whey protein isolate when I cut. The difference is negligible but again, I like to cut out all weak links.

Not that much fat on you to lose, just around the midsection. Stay strict, train hard and you'll be good for the summer.

Yeah, The whole reason I wanted to do this was because of that stubborn belly fat I want to lose. I upped my cardio and started doing about 100 crunches 4 x a week.

[RubberGuard]

Yeah, The whole reason I wanted to do this was because of that stubborn belly fat I want to lose. I upped my cardio and started doing about 100 crunches 4 x a week.

Abs are just like any other body part, you can overtrain them.

Personally I don't isolate them more than once a week as they get hit every weights workout, I concentrate on keeping a strong core in every exercise I do.

You could mix it up and do weighted crunches, hanging leg raises, cable crunches......

[RichL1982]

Abs are just like any other body part, you can overtrain them.

Personally I don't isolate them more than once a week as they get hit every weights workout, I concentrate on keeping a strong core in every exercise I do.

You could mix it up and do weighted crunches, hanging leg raises, cable crunches......

Well one of the workouts will be for the top abs, then side, then top etc...but well see how this goes. During my workouts I try to tighten up my abs as much as possible. BTW what is LISS ?


Rich

[RubberGuard]

LISS is low intensity steady state cardio.

I do it every morning, walking at an incline on a treadmill, aiming for around 123 bpm heart rate.

[RichL1982]

http://fitday.com/fitness/PublicJour...wner=Richl1982

Calories: 1,874
Carbs: 26.8 (6%)
Fat: 127.1 (60%)
Protein: 158.8 (35%)
*Fiber not subtracted

Notes:
Day 2 went well. I was able to get all my meals in. Felt sluggish at the gym but I pushed myself. Have had a headache all day and signs of dizzyness come through every now and then. Hopefully im doing this right :-).

Also looking for some good meal ideas, if anyone has any please feel free to PM me or post in here with them. Pics are always welcomed.

[swimmer32]

Sounds like you're doing well OP. Keep it up!