Hello:
I started off last week at 6'3" 299 lbs (OUCH!!). I am a 35 year old high school football coach and former offensive lineman. I was around 255 last spring but gained some insane amount of weight. I did the Atkins diet years ago and kept off my weight. Over the past two weeks I researched Keto, CKD, Anabolic diet.... So I guess I am doing a version of the CKD:
Started Monday December 22nd: 299 LBS
For the week I at on average around 2400 - 2800 calories a day: Very high Fat the first three days (70 %) . I got into Keto in three days.
I worked out everyday except Christmas (Lifting) and cardio four days (Two days of Liss and two days of HITT).
I weighed in on Monday 29th at 288 LBS. My protein intake has been around 210 grams - 250 grams a day. Probably not quite high enough but I feel good and I am getting stronger (On my bench press day I did 225 lbs for 15 reps quite easily). Inclined 245 for 5 reps too.. No strenght loss. I am noticing I am getting WAY leaner in the mirror. I have some good muscle base just need to trim the fat (Rest between sets is around 30 second to a minute... Very intenese lifting. I do not sit around and wait 3-5 minutes between sets. It try and keep my heart rate up).
Today doing great. NO CARB CRAVING AT ALL!! I went and picked up my wife McDonalds yesterday and had NO cravings for it myself. I plan to do a depletion workout on Saturday AM and I will do a CLEAN CARB up on Saturday (DAY 12). I will go back onto to KETO on Sunday. I will weigh myself again on Saturday AM (Hopefully another 4-6 ppounds lighter). I usually will starte to slow down at around 265 lbs. From there It will come off more gradually.
Keeping the fats in my dier high (Carbs under 30... I do have a shake and peanut butter after I lift... Have NOT been knocked out of KEtosis).
I will keep you posted but this really does work if you follow it.
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Thread: KETO Update
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12-30-2008, 09:49 AM #1
KETO Update
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12-30-2008, 12:01 PM #2
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12-30-2008, 12:10 PM #3
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12-30-2008, 01:05 PM #4
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12-30-2008, 06:24 PM #5
Strength
Also right now my strenght is WAY up too. I was able to military press (Smith machine in the front) the following:
185 x 8 - 30 second break
195 x 6 - 60 second break between the rest
200 x 5
205 x 4
So all of these people who talke about your strength will suffer are just plain wrong. I have not done that type of weigh in years. My endurance is not as good but I like to go and I do not stand around. My lifts are usually done in under 45 minutes maybe an hour TOPS!! (Shoulders / Biceps)
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12-31-2008, 07:55 AM #6
Tuesdays Diet
122 grams of protein
134 of fat
10 grams of carbs
total just under 2000 calories. Probably need to up my up my calories. I am sick and taking some meds (Antibiotic) so my hunger is down a little bit. I am shooting for around 2500 calories on this cut. with my weight at 288 right now. Will weigh and deplete on Saturday before carb up.
Yesterdays workout was shoulders and biceps. Intense will one minute rest between sets. Will do HIIT today with ABS.
PS:
I know, I know I NEED to up my protein.. My protein isusually up closer to 200 - 250 grams. I will get that today.
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12-31-2008, 01:58 PM #7
Wednesday Update
Had a good breakfast
4 eggs and 1 and half burger patties
60 protein / Fat 60 grams /carbs - 3
PreWorkout Shake - 40 protein / 8 carbs / 3 fat
HITT and Abbs - 4 minute warm up 8 intervals at 30 second with a 90 second break - 6 minute cool down - 25 minutes total:
2.4 miles / 420 calories / hear rate between 155 - 170.. Never below 155
ABBS
Postworkout shake 40 protein / 8 carbs / 3 fat
Snack - 3 hot dogs
Protein 15 / Fat 36 / carbs 3
My poop has been light so tonight we are doing Outback: I will have a large steak with plenty of veggies. I am taking fibre hopefully that runs through me.
I will have updates tomorrow. I still plan to weigh myself on Saturday AM before my depletion workout and 12 hour carb up. This will be my first carb up so far.
On another note my appetite is no longer around. I am also supplementing Hot ROX... It seems to help suppress my appetite.
Tomorrow -
CHest/TRis with LISS cardio at end of my workout. If my legs are up for it I might do HITT again on Friday.
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12-31-2008, 02:34 PM #8
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12-31-2008, 07:43 PM #9
Wednesday Janaury 31 st
Numbers for Wednesday:
Protein - 230 Grams (I had a 20 ounce porterhouse from outback for dinner. It was good).
Fat - 235
Carbs - 35
Calories:
Protein - 920
Fat - 2115
carbs - 148
Total Calories: 3183
Protein - 30%
Fat - 66%
Carbs: 4.6%
Macors are good all right I am going to drop total calories. I want to be under 2800 and prefer 2500 (The Porterhouse alone was 78 grams of protein and 99 grams of fat. Over a 1000 calories!!)
Did HIIT for 25 minutes with 8 intervals a warm up and cool down. AB work as well. Did 2.4 miles on the eliptical and burned over 400 calories. Intense with my heart rate over 160.
Tomorrow I will Do Chest/triceps and Cardio (My legs feel good so I MIGHT try HIIT again tomorrow). I do not usually do it back to back but I am really feeling good right now.
Stomach is flater, I am leaner and I will get a body fat test done soon.
Happy new year.
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01-01-2009, 09:18 AM #10
Thursay 1/1/2009
had my pre-workout out shake about an hour before I worked out (I like to workout on an empty stomach). Had my BEST workout so far. Intense and I was able to do cardio.
Shake 40 protein / 3 fat / 8 carbs
Workout 6 sets of chest dumbells 15/12/12/10/7/5
Last two sets with 100's. This is with a 60 second break and last two sets 75 second rest.
Incline Hammer - 5 sets
Dumbell Flys - 4 sets
Triceps - Skull crunches High reps (20/15/12/12/12). Wow what a burn.
Machine dips 15/15/12/12/10
Machine pushdown - 20/15/12/12/10
Real good change of pace. Have not done high reps since June. I like to keep my body guessing. All with 30 seconds to a minute bread (Both bodyparts under 45 minutes).
Cardio - I was going to try HIIT but I was a little sore form doing it yesterday so I did eliptical. When I jumped on it after my lift my heart rate was already at 150. I did 35 minutes:
2.76 miles
525 calories
heart rate between 152 - 142.
Felt GREAT!! Had my post workout shake with 2 scoops of peanut butter. Will post macors and food for the day later.
Day 11 and the energy is GREAT. I am leaning out very, very, very fast. I really like what i ma seeing in the mirror. I bet I should be around 280 lbs on Saturday before I carb up. We will see. Feel great though.
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01-01-2009, 10:31 AM #11
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01-01-2009, 06:10 PM #12
Thursday breakdown
/1/2009 Food Breakdown (Thursday)
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Well the workout really kicked my butt. I was sluggish, slow, sore and just out if it... I think I was dehrdrated (I did not get enough fluids pre-workout). I am still sluggish. I also this that being in Day 11 of this diet not having Carbs is now catching up to me. Here is the meals for today:
Pre-Workout Shake 40 - P / 3 F / 8 C
PWO Shake 40 / 3 / 8
Peanut Butter 7/16/5
Snack - Peanuts 8/12/3
Lunch
Grilled Chicken Salad/ Ranch 34/24/12
Snack - Salami/Pollyo/peanut butter: 53/51/8
Dinner - 4 Burgers: 72/96/0
Totals for Day:
Protein: 254 - 1016
Fat: 205 - 1845
Carbs: 44 - 176
Total Calories: 3037
Protein - 33%
Fat - 61%
Carbs - 6%
Macros have been really good. I am really just eye balling this during the day but I am really getting into a system and feel for this.
3000 Calories seems to be a good place for me to CUT (I am 288 or so). I am going to try and stay at 3000 calories and reduce when needed. Tomorrow will be my 12th day on KETO with no carb up. It is my last day until Saturdays Carb up.
The weight is MELTING off and I am really getting my old body back. I can not wait to weigh myself Saturday Morning. I will weigh myself Saturday AM/Sunday AM after carb up (See how much I gain) and I will again on Monday AM (Sunday I will do HIIT and really GET AFTER IT IN THE GYM). From there I will wait until Friday to weigh myself.
Also for all of the people who think my carbs are too high I did two keto stix today (One right after my workout and one at 8:30 PM). I am in KETO (Very DARK!!). SO who knows....
Tomorrow I have Cardio (HIIT) and ABS. I plan to hit it very hard. Saturday I will: Cleans/Shoulders/Biceps and Finally cardio. I will deplete every bodypart before I carb up Saturday. I will workout out Saturday AM and so my carb up after (12 hours 9:00 AM - 9:00 PM).
Also I will take the peanut butter out of my PWO meal.
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01-02-2009, 11:30 AM #13
Friday 1/2/2008 - KETO UPDATE
Felt a little groggy getting up. Went to the weight room at 9:00 AM to supervise my players for their final workout over the Christmas break. After that I headed over to my gym.
Legs are a little sore so I did not do HIIT. Did steady cardio in the eliptical for 40 minutes. Did 3.56 miles burned 615 calories. My heart rate stayed between 135 - 155. Felt really good. This was longest I had done cardio on the eliptical in years. Finished up with ABS Machine/Ball and penguins for the obliques - OUCH!!
Shot some hoops. No pick up games. Felt like I could have run a few though. Will start BALLING next week (Still got the sweet shot. At the old school I coached at I would destory the players. We would lift and I would take them to the gym and run B-Ball for hours. It was great).
AM - Shake with Peanut BUtter
Post Workout Shake with NO peanut butter
Lunch 4 hot dogs and 4 cheese stix - Pollyo.,
Tonight after dinner I will post my macros for the day. Feel great and I feel like I could probably go another week without the carb ub..... Don't get me wrong I am looking forward to it but I feel good so far and I am REALLY LEANING OUT!!
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01-02-2009, 06:31 PM #14
KETO UPDATE Friday - 1/2/2009
For the day:
Protein - 203
Fat - 1431
Carbs - 41
Total Calories = 2407
Protein - 34%
Fat - 60%
Carbs - 6%
Tomorrow I will do my 12 hour carb up. I will workout out early and get in my carbs right after I workout (Some in liquid form).
Breakfast
Cheerios
Fruit
Waffles
From there I will figure it out.
I will weigh myself tomorrow AM. My gut has gone down tremendously. Much leaner. I was 288 on Monday. I am hoping tomorrow AM I will be in the low 280's.
Will weigh after carb up. Sunday will start KETO again very strict with low, low carbs.
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01-03-2009, 06:30 PM #15
Saturday I/3/2009 Update - Carb Up
Down to 283 - About what I thought. Day 13 and down 16 pounds. The weight now will come off on more gradually...
Did my carb up today (Pancakes, gatorade after workout/pasta). I did have some sugar (Cake)...
Had my depletion workout in the AM and did well. I am sore and for the next two weeks I am going to focus on lifting 3 days and cardio for six days. I am gaining some serios muscles mass (Arms/Shoulders/Chest) and I am gaining it fast. I really only need to lift them once a week. Once I get to my target weight I can bulk up a little. My waist is better but not NEAR where I want to be.
I have to admit the carb up was not that great... I do not feel good and if I do a carb up next week it will only be for one meal and that is it.
I am also going to drop my calories to between around 2000 a day. I am going to focus on that with my diet this week.
All in all it is going very well. I am in shape, losing weight and making good progress. Tomorrow I am going to do some cardio and burn off these carbs. Hopefully in Ketosis soon.
Update tomorrow.
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01-04-2009, 10:45 AM #16
- Join Date: Oct 2008
- Location: United Kingdom (Great Britain)
- Age: 48
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I still hate you; not had pancakes in ages!!!! lol
took my son to Buddies (american style diner) and had to watch him have pancakes and syrup all over his sausages, bacon and hot chocolate afterwards! lol well, I had my sausages, bacon, eggs and mushrooms so its all good.
really motivating to hear your progress."It's all about getting back up"
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01-05-2009, 10:20 AM #17
1/5/2009
Thanks for the response.
My carb up I jumped up to 290 (Water weight I am sure). My diet for Sunday was:
Breakfast Shake and Penute Butter
Lunch - Sausage/Cheese/Pickle
Snack - Cream Cheese (2 spoons)
Dinner - 3 burgers / Hot Dog
Cheese / Pepperoni -
Breakdown
Protein - 125
Fat - 147
Carbs - 16
Total Calories - 1878
Protein - 26%
Fat - 70 %
Carbs - 4 %
After the big carb up I want to keep my fat higher. I will do the same today. I am also reducing the following:
2 extra scoops I had from my two protein shakes (Reduce calories to 220)
Reduce extra PB (190 Calories)
I am doing more cardio as well. I did cardio yesterday and today (40 minutes - 620 calories).
I am going to try HIIT tomorrow AM.
Today Here is what I have had so far
Shake / PB
3 Hot Dogs
2 Cheese Stix
Will have two more cheese stix later. Dinner 3 burgers/ with salad. I will see how that goes.
Goal is to make calories in the 2200 - 23000 range this week. I want to see how that is. Will lift on Tuesday/Thursday/once over the weekend. Cardio every other day except one.
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01-05-2009, 05:22 PM #18
Keto Update - 1/5/2009
Did AM cardio - 40 minutes eliptical 620 calories - 3.55 miles. Cardio on an empty stomach.
Breakfast
Shake and peanut butter
Protein Fat Carbs
27 17 9
Lunch
3 Hotdogs 15 36 2
Snack
4 Cheese Stix 24 16 0
Snack
Salami/Cheese 25 40 0
Dinner
3 Burgers 54 84 0
Salad Romaine/Pepper 2 0 9
Ranch 3 42 7
Totals
Protein - 150
Fat - 235
Carbs - 26
total calories - 2819
Protein - 21 %
Fat - 75%
Carbs - 4 %
Tomorrow I am going to focus on upping my protein and lowering my fat a tad.
Cardio AM
Lift PM
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01-06-2009, 09:48 AM #19
Tuesday 1/6/2008
Well my carb up must have been too much. I will do a much cleaner carb up this weekend (Saturday - 2 meals. Less calories). Just go into ketosis. Did HIIT this morning on the eliptical - 30 second FULL Sprint... 90 second recovery. Felt this was my best sessio since I have been back. A lot of energy. Legs feel much better. I did the following:
Warm Up - 4minutes
Inteverval 4,6,8,10,12,14,16,18
Once and I did a cool down for a little over 5 minutes (This was 25 minutes total). I did abs at the end too.
I will go back to the gym this afternoon and Lift (Chest and Triceps).
My weight is still around 287. I am hoping by The weekend to have everything depleted.
I have noticed I am more muscular. I am a big guy but I have had several people comment on how much bigger I look.
My four pack looks better but now it is my lower abs and love handles. This is why I do cardio in the AM 5-6 days a week. Just got some caliphers for the football program and I am going to have our strenght coach test them on me on Monday and track my BF % starting next Monday. That should be cool. Cardio 410 calories / 2.2 miles. 25 minutes.
AM Foods - Shake/PB
Snack - String CHeese/Salami
Lunch - 3 Hot Dogs
Plan to have two grilled chicken breast and salad for dinner (Ranch or Cesar dressing).
I will have a PWO shake and snack as well (Ham and cheese).
I am hoping to keep my calories at around 2500 a day. With my cardio defecit daily this should help with my gradual decline.
Within the next 10 days I am hopeful to get under 280 again. The last carb up really killed me. Will focus more on cut.
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01-06-2009, 07:04 PM #20
1/6 /2009 - keto update
Ok so my workout was very good. Cardio in the AM (HIIT) and lifted in the afternoon (Chest /tris).
Breakdown for the day:
Protein - 183 G = 732 Calories = 30 %
Fat - 184 G = 1656 Calories = 66 %
Carbs - 30 G = 116 = 4%
I am really getting into a "groove"with this. I think I have a good sysytem down and I am going to try and run with it now until next week.
AM - Shake / PB
AM Snack - 2 string cheese / salami
Lunch - 3 Hotdogs (may go to 4..)
PM Snach - Shake / Cheese Stix (Some days Salami as well)
Dinner - Grilled chicken Cesar Salad. Two large chicken breast. This routine seems to hit my MACROS well (Also another shake in there too).
WOW that is scary... Right at my goal of 2504 calories. Dinner was a big diffrence. Had a two big grilled chicken breast with romaine lettuce and cucumbers. I had it with Cesar dressing. Really good and really filling. I am going to try this as my dinner for a while.
Lifting was good. Good stamina and strength. I am going to shoot for 2500 daily. This should help with my cut.
I am really getting thincker. My chest and triceps are getting much, much more defined.. Denser as well. Though my overall weight and waist is not shrinking as fast as I would like I have noticed I am really lean. My stomach is flatter and now really it is the lower abs and love handles.
Legs feel good and I am going to do HIIT again tomorrow afternoon.
SO far very good. I will weigh myself on Saturday AM. I will have some "light carbs" for the day. More nutritional. I am going to go light on it this week. After that I plan to try and go another 12 -13 days without a Saturday carb up.
The key I am noticing is the protien. My goal daily will be to hit the 180 - 190 range for Protein. Once there, everything else falls into place.
No AM Cardio (I will do HIIT tomorrow after my players lift. Eliptical at my gym. I will sleep in until 6:25 am TOMORROW, YEAH.
More tomorrow.
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01-06-2009, 07:23 PM #21
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01-07-2009, 05:44 AM #22
Thank you
I plan to keep this log going for a while. I do not want this to be a Yo-Yo diet. I have found that the longer I am on this the more I learn about it. I am getting pretty good at it and I feel good as well.
Looking forward to getting my bodyfat % tested next week. This will be what I will use to measure how I am doing. I am pretty big and strong so actually weight loss is not a good indication. I like what I see in the mirror (Leaner, more cut) Just need to lose the Love handles and lower abs. That will just take time and plenty of cardio.
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01-07-2009, 06:17 PM #23
KETO Update - 1/7/2009
Slept in and id HIIT in the afternoon.
Protien Fat Carbs
Breakfast
Shake and PB 27 17 9
AM Snack
Salami/Cheese 20 20 1
Lunch
3 Hot Dogs 15 36 2
PM Snack
Shake / Cheese 32 9 5
2 Pickles 0 0 2
Dinner
2 Grilled Chickens 46 0 3
Lettuce 3 0 8
Ranch Dressing 4 24 4
Almonds 1.5 OZ 9 22 3
Totals
Protein 168 x 4 = 672 Calories
Fat 140 x 9 = 1260 Calories
Carbs 37 x 4 = 148
Total Calories - 2028 Total Calories
Breakdown
Protein - 33%
Fat - 62 %
Carbs - 5%
I like having the Grilled Chicken Breast for dinner.
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01-08-2009, 05:31 AM #24
1/8/09
AM Cardio in empty stomach. 40 minutes burned 602 calories 3.5 miles and my heart rate was between 128 - 135 most of the time. Legs are a little sore from doing HIIT two days in a row (But I like that!!).
Today I will do shoulders and biceps at the gym. I have been in Ketosis again since Tuesday (Carb up Saturday.. Way to big and Way to dirty). Will do a light carb up on Saturday. Last meal of the day (Probably some pizza).
Will have the macros for the day tonight. Going to have two six ounce filet steaks with salad for dinner. SHould be good.
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01-08-2009, 06:26 AM #25
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01-08-2009, 07:11 PM #26
KETO Update - Thursday 1/8/2009
So I did LISS cardio in the AM (40 minutes) and went back to the gym in the afternoon for weights (Shoulders/Traps/Biceps/AbS). Good hard workout. Got through it well (Most lifts were around 30 second - 60 second break).
Food basically the same as yesterday except instead of two chicken breast for dinner I had 2 6 OZ filets. Very good. Had it with a side salad.
3 Shakes - 60 Protein - 3 Fat - 12 Carbs
4 Hot Dogs 20 48 2
PB 7 16 4
Salad 1 0 6
Ranch Dressing 3 18 3
Cheese 38 38 4
Salami 10 18 2
Steak 62 24 0
2 Pickles 0 0 2
Protein - 201 Grams x 4 = 804 Calories
Fat - 162 Grams x 9 = 1458 Calories
Carbs - 35 Carbs x 4 = 140 Calories
2402 Total Calories
Protein - 33 %
Fat - 61 %
Carbs - 6%
Good breakdown. I may try and do Grilled Chicken Breast for salad for lunch as well. Good to hit my goal under 2500 calories. Tomorrow Cardio in the AM.
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01-09-2009, 07:08 AM #27
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01-10-2009, 06:08 AM #28
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01-10-2009, 07:20 AM #29
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01-10-2009, 10:29 PM #30
Keep it up, 17 pounds is a very nice step in the right direction. Have you been using ketostix at all? Kind of weird but in my personal experience i don't lose an ounce of weight until im in ketosis and then i shed it like it is going out of style until my carb up day.
My first ever Keto Log! And first ever thread coincidentally
http://forum.bodybuilding.com/showthread.php?t=112580251
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