My Keto Quest For a 6 pack

[Andypandy999]

well ive been buzzing around the site for a few weeks now and have decided to get a logg sorted as i keep forgetting to write stuff down at home...But some info first..

I havent trained now for 5 years(up untill 6 weeks ago) and have never dieted so i decided come march first i was gonna get my ass into gear and get on a diet and get back down the gym as i was sick of looking fat and unhealthy..

In the past i trained from the age of 16 to 21, with great results and yes the nice 6 pack was visible...

Height 6ft 4
starting weight march 1st 16stone 7lbs
Current weight after 5 weeks of dieting 15stone 6lb

so here go's

[Andypandy999]

Friday 10th April

Carb Load starts today, untill saturday breakfast...

Breakfast - 4 eggs with 20g Cheese mixed in

Lunch - fillet of fish

Post workout(carb Up starts)-Past with mince and cheese grated on top.

Before Bed- Left over past and mince

Breakdown- Protein = 174G
Fat = 92.5g
carbs = 170g

[Andypandy999]

Prgress pictures so far

March 1st before diet and workout starts 16st 7lbs


April 1st 15st 6lbs

[WorldStrike]

Just for reference for anyone in the US, 1 stone = 14 pounds, so the starting weight was 231, and the current weight is 216.

Also, just for pictoral reference, you should take shots in the same pose so we can really see the difference. Take two shots each time you weigh in, one from the front and one from the side, and then 2 the next time, so we have a good comparison

Just a quick question...what is "past"? Is that short for pasta? Your carb-up stats look pretty decent right now, but make sure to get in a lot more tomorrow, and be careful with your fats...they're getting dangerously high for a carb-up cycle.

[Andypandy999]

chers for the advice, yeah past probs does mean pasta i most likely missed the "a" off....lol..

Yeah i agree i need to lower the fats on my carb up afternoon....just trying to think what i can eat to lower them on carb up days....??


andy

[WorldStrike]

....just trying to think what i can eat to lower them on carb up days....??


andy

Carbs are a good option lol. Try breakfast cereals, there are some pretty healthy ones that taste good and have very low fat. And when I typed that last message I had completely forgotten that this was your half-and-half day, my mistake. Your fat isn't bad at all, since you were supposed to be eating it until this afternoon. Just tonight and tomorrow, be sure to keep it low.

[Andypandy999]

yeah well apart from the mince ill be eating very litle fat, ill be eatin oats for breakfast tommo, fruit as a snack, then my last lunch meal will most likely be oats again as its clean.... then come afternoon keto starts again,

Andy

[thesilent1]

All the best dude; keep up the good work.

[WorldStrike]

That's how you're running it? Typically, it's suggested that if you do your depletion workout Friday afternoon and start carbing up after that, the carb-up phase should last all through saturday (how you're fitting in 600-700 carbs Friday Night and Saturday until mid day is a mystery to me). That way, you have a whole day to get in the rest of the carbs you need, rather than trying to cram an extreme amount into half a day. Plus, half a day restoring glycogen and then switching suddenly to high fat between meals seems strange to me. It doesn't really end up being a dominant day for any macro-nutrient.

But it's your diet, and I'm just speculating. Good luck!

[Andypandy999]

This is just something i am trying mate, i tried the full day carb up for 3 weeks and have now tried the this carb up for 2 weeks..Basically i am experimenting and seeing what i found was best.....

Once midday today comes i dont switch onto high fats, i switch to low fat protein, ie chicken breast and turkey with broccoli......and a protein shake for a snack....

But thanks for your comments and i know exactly what you mean by fitting in 700g of carbs and it cant be done......

Breakfast today
100g of oats

Snack- 2 x apples

Lunch- left over pasta(100g) and mince(250g)

snack - 1 x apple

Dinner - rice(80g) chicken legs, veggies(120g)

[Andypandy999]

Todays diet

2 x chicken breasts = 44g of protein 6.4g 0g fat 0g carbs 232 calories
shakes = 45g protein 3g fat 3.6g carbs 200 calories
Tuna = 23g protein 1g fat(omega oils) 0g carbs 100 calories
eggs = 31g protein 25g fat 0g carbs 365.5caloris
cheese = 5g protein 8g fat 0g carbs 85 caloris
broccoli 2.6 protein 0g fat 2g carbs 25 calories

Total = 148g Protein 43g Fat 5.6g Carbs 1007.5 cal


After i made up my diet i realised this was too little so decided, to have

1 x chicken breast, 6 sausages, 4 slices of beef, 2 slices of ham, 2 slices of turkey another 100gs of broccolli, extra to take me up to over 2000cals

Andy

[Andypandy999]

Tuesday 14th April, Diet

Breakfast- 4 eggs with 20g cheese, 26g protein shake

meal 2 - 200g chicken breast

meal 3 - 4 100% sausages 26g protein shake

meal 4 - 4 eggs 20g cheese, 3 x 100% beef sausages, broccoli and cauliflower....

meal 5 - Natty PB 50g..

[Andypandy999]

well after another week on keto things are still going well i am down to 15st 3 which means i have lost another 3lb this week....

I havent had time what with working crap shifts to log my meals everyday but yestoday was my carb up day and now back on the keto...

I have now decided to add some green tea to the diet in a attempt to burn some more fat of the body and also i am upping my steady state cardio to help too...

Andy