Sean's Keto

**Mercersburgguy** · 03-01-2009, 06:16 PM

Name: Sean
Age: 32
Short Term Goal: To get to 240 by June 28th
Long Term Goal: To reach 190
Starting Weight: 302
Current Weight: 277
Body Fat%: 35

Well I have not wanted anything like I have wanted this. Dodgeball and I are sort of making this a competition which is cool. I am still trying to figure this Keto stuff out and trying to find the right balance of meals and foods that I would like to eat ha ha ha ha... I want to be held accountable and also get input on things I could be doing better. I am using Fitday so here is my plan.
March 2 2009

Meal 1: 2 hard boiled Eggs, 1 sausage patty (1oz)
Meal 2: Ground burger( 5oz); 1oz Cheese, 3 tbs Light Sour Cream
Meal 3: 1oz Peanuts
Meal 4: Johnsonville Cheeder Brat (1link) 1 cup Sourkraut

Monday Wed,Friday are workout days I try to do 20 min of HITT Cardio and then weights.
So Brian Lets get it started and to everyone else that reads please give me your thoughts but be nice LOL..
SEan

**obesebeast** · 03-02-2009, 04:38 AM

subbed

good luck!

**Wrexxer** · 03-02-2009, 09:54 AM

Good job, now you have to be honest on here!! haha...

Just a thought, maybe try HIIT after weights...your heart rate will be up and you won't waste the first 5min getting you HR up...

**RubberGuard** · 03-02-2009, 09:57 AM

How many calories are you aiming for per day?

**sam31503** · 03-02-2009, 02:21 PM

looks quite a bit low on calories.

**Mercersburgguy** · 03-02-2009, 03:40 PM

Rubber I thought I would shoot for 1600 cals a day do you think thats to low?

**thesilent1** · 03-02-2009, 04:03 PM

Originally Posted by Mercersburgguy

Rubber I thought I would shoot for 1600 cals a day do you think thats to low?

Way too low dude! Even some females here eat around 1800-2200cals a day!!!

**anniesbay** · 03-02-2009, 04:52 PM

Originally Posted by thesilent1

Way too low dude! Even some females here eat around 1800-2200cals a day!!!

But remember, Jecristragedy is a freak of nature! LOL (with love).

**Mercersburgguy** · 03-02-2009, 05:50 PM

Name: Sean
Age: 32
Short Term Goal: To get to 240 by June 28th
Long Term Goal: To reach 190
Starting Weight: 302
Current Weight: 277
Body Fat%: 35

March 3

Meal one: 3 eggs scrambled, 4 slices of bacon
Meal two: 2oz of peanuts
Meal three: 7oz beef, 1oz cheese, 2 TBSP Sour Cream, 1/2 cup lettuce
Meal four: Johnsonville Cheeder brat (1) 1 cup spinach
Meal Five: Whey (1scoop), 5 TbSP of Heavy Cream

Total Cals:2,156Fat: 65%; Protein: 30%; Carbs 5%

**Mercersburgguy** · 03-04-2009, 04:09 PM

Name: Sean
Age: 32
Short Term Goal: To get to 240 by June 28th
Long Term Goal: To reach 190
Starting Weight: 302
Current Weight: 277
Body Fat%: 35

Breakfast: 3 Large Hard Boiled eggs 1oz Jimmy Dean Sausage, 2oz of brick Cheese
Lunch: Bonless Pork Chop (5oz); 1 cup Spinach; 3oz Ring Bologna
Dinner: Chicken tenders (8oz), Broccoli (1 cup); Gordo's Cheese Dip ( 4TBSP)
Snack: Gold Standard Whey (1 Scoop); Heavy Whipping Cream (5TBSP)
2oz Peanuts

Today, I did 30 min of Circuit Cardio which KICKED MY BUTT!!! I also have started to monitor the water intake I know that I don't get enough water going to make more of an effort wthis weekend.

**jecristragedy** · 03-04-2009, 04:15 PM

talkin bout me behind mah back!?

lol. yesh, i eat a lots

still not enough according to alex. but hmh... just wait til i bulk. muwaha.

def 1600 is WAY too low! 2150 looks better. dont go lower!

**Mercersburgguy** · 03-04-2009, 05:33 PM

Hey jecrist thanks and I am trying to do better...LOL... be on the look out for my next posts!!!

**Mercersburgguy** · 03-05-2009, 02:59 PM

Name: Sean
Age: 32
Short Term Goal: To get to 240 by June 28th
Long Term Goal: To reach 190
Starting Weight: 302
Current Weight: 279
Body Fat%: 35

What the hell I went up 2lbs!!!

Breakfast: 3 large eggs, 4 strips bacon, 1oz Cheese
Lunch: 7oz Pork Loin, 1 cup Spinach, 1 cheese strip
Dinner: 8oz Pork Sausage, 2 cups lettuce, 1oz cheese, Mustard, 4TBSP Ranch Dressing
Snacks: 3oz Peanuts

Protein: 22%; Fat 75%; Carbs: 3%
Total Cals: 2,592

Help me people where am I going wrong do I still need to eat more?

**RubberGuard** · 03-05-2009, 03:06 PM

Watch your sodium intake and drink loads of water.

Early days yet so stick with it.

**johnbljr** · 03-05-2009, 11:08 PM

keep the calories up....

Your body is going to think it is starving if you don't, then it will just be even harder to loose the weight....

**obesebeast** · 03-06-2009, 07:19 AM

calories look good but the macros may be a bit off yet, any way you can lower the fat a tad and increase protein? perhaps cut out a tbs or two of the ranch dressing

while i'd prefer to see most of the fat come from mono/poly fats, the diet still looks pretty good....any way you can break it up into 5-6 meals? and are you doing any weight resistance training?

**Mercersburgguy** · 03-09-2009, 04:30 AM

Name: Sean
Age: 32
Short Term Goal: To get to 240 by June 28th
Long Term Goal: To reach 190
Starting Weight: 302
Current Weight: 281
Body Fat%: 35

Meal 1: 1 Scoop Whey; 2 TBSP Natty PB; 15oz water
Meal 2: 2 eggs scrambled; 3 sauage links; 2 TBSP Butter
Meal 3: 3oz chicken, 2 TBSP Mayo; 1 hard boild egg; 1/2 cup Collard Greens
Meal 4: Dry roasted peanuts; 1 cheese stick
Meal 5: Steak 7 or 9 oz not sure yet

Total: Cals-1922; Fat-64%; Protein-29%; Carbs-7%
Tell me what you think and if you have any suggestion about what to get at Applebees I am all EYES!!!!!
OH did 30 min of Circuit Cardio
Sean

**Mercersburgguy** · 03-09-2009, 06:07 PM

Name: Sean
Age: 32
Short Term Goal: To get to 240 by June 28th
Long Term Goal: To reach 190
Starting Weight: 302
Current Weight: 281
Body Fat%: 35

Meal 1: 2 scrambled Eggs; 2TBSP Butter; 5 strips Bacon
Meal 2: Whey 1 scoop; 2 TBSP Natty PB
Meal 3: 3oz chicken; 1 hard boiled egg; 2TBSP Peanutbutter
Meal 4: 2oz peanuts; 1oz of cheese; 1 cup of collard greens
Meal 5: Pork Loin 8oz; 1 cup Brocolli

Did 30 min of Cardio so far so good, also trying to drink more water I had 12oz of green tea today as well as 32oz of water.

**obesebeast** · 03-10-2009, 08:20 AM

diet is looking great, is 32oz of water all you're getting? I wouldn't restrict/count the amount of water you drink in a day...I'm usually in the 1.5+ gallon/day range if I were to add it up....I'll easily down 20oz per meal and then at least 40+ oz throughout my workout session

**RubberGuard** · 03-10-2009, 03:37 PM

Originally Posted by wlknier

diet is looking great

No offence but the diet is a far cry from looking "great". It's acceptable from a 65/30/5 macronutrient point of view but I feel there is a serious lack of quality sources.

Meal 1: 2 scrambled Eggs; 2TBSP Butter; 5 strips Bacon **swap butter for olive oil. Buy some spray oil and use it sparingly. Ditch the bacon and use more eggs, add some veg**

Meal 2: Whey 1 scoop; 2 TBSP Natty PB

Meal 3: 3oz chicken; 1 hard boiled egg; 2TBSP Peanutbutter **add some veg here**

Meal 4: 2oz peanuts; 1oz of cheese; 1 cup of collard greens**swap peanuts for almonds or brazils, ditch cheese, add in a lean protein source**

Meal 5: Pork Loin 8oz; 1 cup Brocolli **More pork?! LOL. Try some oily fish for a natty source of omega-3. Salmon, mackerel etc**

I do 100% agree with the comment on water intake. Increase it to 1 gallon minimum, 1.5 is more like it.

As with all my posts of this nature, this is just a suggestion, take it or leave it. Either way, good luck and hope you reach your goal.

**LongbowFoSho** · 03-10-2009, 04:47 PM

I agree with RubberGuard about the food content, although I have personally found that I do better with a moderate amount of water intake. While 32 oz is definitely not enough, I always felt like **** when I drank a gallon of water a day. I had regular headaches and weight loss was very slow. Once I lowered my water intake to around 80 oz or so(I don't track every drop, so that number is of the top of my head), I felt much better and weight loss has been steady.

Again, I'm not saying that 32 oz is enough. I'm saying that a gallon might be too much for some people. Just my perspective.

Also, dittos on the almonds. Almonds are your best friend on keto. They have the perfect ratio of good fats, fiber and even a little protein.

**Mercersburgguy** · 03-10-2009, 06:34 PM

Thanks Rubber and Longbow I will take what you said review what you wrote. I can not use the butter not a prob. I am allergic to Brazil nuts so I am fearful about the almonds if I am allergic to them as well that could be the end for me. As for the water My goal is 70-80oz I know a gallon would not be something I could do. Not a huge fish eater I mean it takes me everything I have to get tuna down and that I mix with Mayo and a boiled egg.

With that said here is Wed meals:

Meal 1: 1 scoop Whey; 10oz water, 2TBSP Natty PB
Meal 2; 2eggs scrambled; 2tbsp butter; Jimmy dean links
Meal 3: 2 burgers, 1 oz cheese, 1 tBSP Mayo; 1 cup collard Greens
Meal 4. 1oz of Peanuts (will test out the almonds this weekend when I know I have my eppi pen and someone close to call 911)
Meal 5: 3oz chicken; 2 TBSP Cheese

Total
Cals: 2242; Fat-66%; Protein-29%; Carbs-5%

**RubberGuard** · 03-11-2009, 05:47 AM

Originally Posted by Mercersburgguy

Meal 4. 1oz of Peanuts (will test out the almonds this weekend when I know I have my eppi pen and someone close to call 911)

Just ditch this meal and have another shake with natty PB. Dude, I don't want you to risk anaphylaxis, my conscience would be ruined!

**dodgeman967** · 03-12-2009, 06:55 AM

So what do you think of Keto so far my friend? Yeah If your allergic to nuts, stay away. You can substitute with other foods bro.

**Mercersburgguy** · 03-14-2009, 06:10 PM

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 2,248 187.5 23.1 107.9

Egg, whole scrambled3 large 306 22.3 4.0 20.3

Bacon, cooked 5thin slice 135 10.4 0.4 9.3

Extra Virgin Olive Oil (1TBSP)2 serving 240 28.0 0.0 0.0

Oscar Mayer Bologna (1slice)4serving 360 32.0 4.0 12.0

Bushes Collard Greens (1/2 Cup)2 serving 60 0.0 8.0 4.0

Beef, ground, 80/20 6oz 432 27.5 0.0 42.9

Helmanns May (1 TBSP)2 serving 180 20.0 0.0 0.0

Ranch Dressing (2TBSP)2 serving 280 28.0 4.0 2.0

Pork Rinds (9 peices)1 serving 80 5.0 0.0 6.0

Sargento Vermont Cheese (1 slice)2 serving 160 14.0 0.0 10.0

Spinach, raw1 cup 7 0.1 1.1 0.9

Lettuce, raw1 cup, shredded or chopped 8 0.1 1.6 0.5
Total 2,248 187.5 23.1 107.9

Calories
Grams Calories %-Cals
Calories 2,248
Fat 187.5 1,688 76 %
Saturated 20.6 186 8 %
Polyunsaturated 6.0 54 2 %
Monounsaturated 25.6 230 10 %
Carbohydrate 23.1 90 4 %
Dietary Fiber 1.3
Protein 107.9 451 20 %
Alcohol 0.0 0 0 %

Fat 76% Protein 20% Carbs 4

I Need to decrease the fat and up the protein today will do better for tomorrow.

**Mercersburgguy** · 03-16-2009, 03:18 PM

Meal 1: 3 hard boiled eggs, 3 sausage links
Meal 2: Pork loin 6oz, 1 cup Brocolli
Meal 3: 7oz ground beef (hamburger), 2TBSP Mayo, 1 cup green beans, 2 oz Cheese
Meal 4: 1 scoop Whey 4 TBSP Heavy cream.

Today did biceps and forarms as well as 30 min circuit cardio!!! Going to see what this week brings for me.

**dodgeman967** · 03-24-2009, 04:38 AM

you still going with this? or have you stopped? Any updates?

**Mercersburgguy** · 03-24-2009, 03:06 PM

Sorry guys, I have been sick the past 4 days and I will be honest didn't care what I ate! Now I am feeling better here is my meals

Meal1: Oscar Myaer Bologna, cheese, 1TBSP EVOO
Meal2: Whey, 12oz Water, 1tbsp instant coffee
Meal 3. Red Robin Grilled Chicken Salad
Meal 4: 9oz of baby back ribs, 1 cup sourkraut
Meal 5: 1TBSP Natty PB, 1 Scoop Whey, 4TBSP heavy cream

Cals: 2305 Fat: 60% Carbs: 6% Protein:32%

Here you go guys I am back on the Keto Wagon tomorrow is a Cardio day!!! YIPPIE I should really suck ass after being sick

SEan

**Mercersburgguy** · 03-25-2009, 07:01 PM

meal 1: 3 large eggs (scrambled)
Meal2: 1 scoop Whey
Meal 3: Chicken thighs (5-6oz) baked
Meal 4: 8 oz sausage, salad, ranch dressing, 1TBSP Flaxseed Oil

**kamikenze** · 03-25-2009, 07:45 PM

Hi Sean. It seems that your protein intake is quite low. Here, I've done a computation for you supposing you weight 281 lbs at 35% BF:

Protein = 281 lbs x 65% = 183 grams (732 calories)

I don't think your hitting your protein requirement with your meals.

Your total calories is way too low also. The reduction in calories should be gradual like -500 to -1000 calories only.

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