Apple's Log: Burn Baby Burn!

[atomikapplez]

So.... I?ve been thinking about starting a log for the longest time and just never did but hey making it happen now! Wahoo!


THE PAST
I'm a 25yr old female living in Sydney, Australia and up until I was 21, I never exercised and my diet was full of junk food like take away and sugary indulgences. Give me a Large big Mac meal with cheeseburger and 20 pack nuggets on the side with large choc sundae ANY DAY- back in THOSE days! But one day I got sick of being unfit and not able to wear shorts because I had stumpy thunder legs!


THE PRESENT
Fast forward 4 years later and I've educated myself about nutrition and training and obviously, am still learning a whole damn lot.

I've been doing straight Keto since I came back from Europe in early February, and have found it to be the most optimum way to approach my diet. I've found I lift weights much better and feel much better overall with higher fat intake. I am absolutely having a blast experimenting and discovering new recipes and meals! It is sometimes a challenge as I have an immensely strong sweet tooth, but I've figured out ways to overcome the cravings .. until carb up time! Yay for carb-ups!


THE SKINNY ON THE FAT
Age: 25
Height: 165.5cm / 5"4
Weight: 63kg / 138.8lb
Waist (measured at belly button): 79.5cm / 31.2 inches
Hips: 85.5cm / 33.6 inches
Underarm: 87.5cm / 34.4 inches
Shoulders: 39.5cm / 15.5 inches
Thighs: 56.5cm / 22.2 inches
Calf: 38cm / 14.9inches
Bum: 96cm / 37.8inches
Arm Unflexed: 30.5cm / 12inches
Arm Flexed: 29cm / 11.4inches
BF%: Need to get this test out?I?d hazard a guess to be 26%?


MY SHOPPING BASKET ? KETO STAPLES

This is the general list of what I use week in week out, mixing it up with different recipes and dishes:

? Double Cream
? Cheese - ALL cheese, I Love CHEESE!!!
? Eggs
? Lamb, beef, venison, fatty cuts of chicken, fish, sodium nitrate free bacon
? Nuts - peanuts, macadamias, almonds, walnuts, pecans
? Almond and peanut butter (DANGEROUS!)
? Almond meal
? Flax meal
? Pysllium husk
? Butter
? Oils: Coconut, Olive
? Stevia
? Avocado
? Vegies: broccoli, lettuce, cauliflower, english spinach, okra, chilli
? My Spice rack: Cajun, paprika, garlic, herbs, chilli


MY TRAINING BUDDIES

? Scivation Xtend
? Protein: Optimum Nutrition & Dymatize
? USPLabs Jacked


MACROS
115g F * 119g P * 20g C | 1590 cals
I?m using www.caloringking.com.au to keep track of my meals.


BURN BABY BURN

My cycle will go something like this..
DAY 1: back & chest | LISS cardio
DAY 2: legs & lower back
DAY 3: LISS cardio
DAY 4: bis & tris | LISS cardio
DAY 5: shoulders & abs | LISS cardio
DAY 6: rest


EYE ON THE PRIZE
I want to trim the fatz so I can finally begin to see the muscle definition of what?s hiding underneath! WoO!


MIRROR MIRROR ON THE WALL
These pictures were taken a week ago. I've got a lot to work with!

[ihop1411]

welcome to the logs section. it doesn't seem to get as much traffic as the normal log section, but there are some really smart people in here nonetheless.

your day 1 workout is pretty intense too...you must be drained after back chest and cardio lol.

one more thing...are you sure you weigh 188 at 5'4? those pictures look a lot lower than that to me.

[atomikapplez]

Originally Posted by ihop1411

welcome to the logs section. it doesn't seem to get as much traffic as the normal log section, but there are some really smart people in here nonetheless.

your day 1 workout is pretty intense too...you must be drained after back chest and cardio lol.

Thanks

I'm on the forums everyday and I love reading everything.. one of the main reasons I finally took the step to start a log is because of the support and vast knowledge pool here on bb.com especially Keto.

Yea those first two days are wickedly painful... back & chest and then legs! I only started doing cardio CONSISTENTLY in the last 2 weeks.. proper LISS cardio.. I started using USPLab's Jacked a few weeks back and it's an awesome product! Makes a massive difference to my workouts!

Originally Posted by ihop1411

one more thing...are you sure you weigh 188 at 5'4? those pictures look a lot lower than that to me.

OOPS! I fixed that up.. it's supposed to be 138.8lb !!!

[atomikapplez]

Since coming back from holidays in Europe in early Feb, I've only done one official carb up which was during Easter It didn't turn out so well as a few unexpected things popped up meaning I missed meals.. despite that though, I definitely could feel the difference of the carb up in terms of refueling and boy oh boy.. bananas, blueberries and oats never tasted so good! Knowing I can eat this stuff every 2-3 weeks is satisfying for me, and the rest of the time I can eat my delicious FATS!

So my next carb up in a few days, has been timed to fall on a work day so I have a routine and can control the meals. I'll do a depletion workout first thing in the morning and follow up with a 12hr carb up.

I've been doing the rounds in the "MEALS EATING NOW" threads to get a few ideas and create a mouth watering menu... planning this is so exciting.. I can't wait to finally eat it! hehehehe

So far I've built up a random list of what I want to have and will finalise the menu by the weekend:

? Protein Pancakes: oats, banana, xylitol, protein powder
? Cheerios with skim milk
? Thick crust whole wheat bread
? Basmati/brown rice dish
? Sweet potato wedges (oven baked)
? Blueberry oat muffins
? Chilli dahl (lentil) soup
? Wholemeal pasta0 or spaghetti
? kangaroo steak
? Onions (oh how I can?t wait to eat onions!!!!!!!!!!!!!! YUM YUM)

Now from everything that I've read, for carb ups I should be eating maintenance cals, not in deficit...hmm I better make sure on this one!

[thesilent1]

All the best!

[xXJennyXx]

Hey, welcome to the logs section! Looking forward to seeing some recipes here, girl!

Just a question, why would kangaroo steak be a part of your carb up? Couldn't you have that every day?

lol, you've just started making me start craving all the foods I miss from Australia (I lived there for two years).

mmm pavlova and meat pies


ps- I must know... WHAT IS YOUR AVI?!

[atomikapplez]

Originally Posted by xXJennyXx

Hey, welcome to the logs section! Looking forward to seeing some recipes here, girl!

Just a question, why would kangaroo steak be a part of your carb up? Couldn't you have that every day?

lol, you've just started making me start craving all the foods I miss from Australia (I lived there for two years).

mmm pavlova and meat pies

Thanks Jenny I'll definitely be putting up my recipes along the way...

Kangaroo meat is one of the leanest meats available so I save it for carb ups. However its a delicious dish so every once in a while I do have it while on keto, so to balance my macros I'll just dollop more cream on my pancakes! ]

Originally Posted by xXJennyXx

ps- I must know... WHAT IS YOUR AVI?!

That delicious thing is a SNEAKY SNICKERS COOKIE. OH YEA.

[atomikapplez]

... So it's Friday and I didn't do my usual 6am workout before work - however I did do a 1hr LISS cardio session last night and *BOOM!* these new runners are making me FLLLLLLLLLY!! Never have I got into cardio like this before... don't you just love it when you pass that initial 20 minute mark and you feel like you can go on forever??? I ended up doing 45 minutes on the cross trainer and then 20 minutes on the seated bike... PHWOAR! I'm in such a good head space right now.. I've gotten over the "I hate cardio" mindset coz that's really the main thing holding me back from achieving the results I want. So taking advantage of my high, I decided to do a cardio session at lunch time today... While everyone else at work went off for the usual Friday Lunch & drinks.. I went to bust some ass on the treadmill!

I think everything just tastes better after a workout coz these lamb chops I'm tucking into now absolutely rocks....! MmMmmmMm


MEALS

Meal 1:
19.4g F | 24g P | 2.7g C = 276 cals
2 x soft boiled XL eggs, baby spinach & rocket, goat's cheese, shredded mozzarella, shredded parmesan & fresh chilli


Meal 2:
23.6g F | 24.5g P | 7.9g C = 335 cals
PIZZA: base made with whole egg, almond meal and psyllium husk. Toppings: shredded mozarella and parmesan and fresh chilli and basil leaves

Meal 3:
46.2g F | 46.2g P |4.7g C = 567 cals
160g grilled lamb forequarter chops, raw spinach topped with goat's cheese and butter.

and the best part of the day...........drumroll please...

Meal 4:
33.1g F | 23.3g P |4.4g C = 422 cals
Fluffy butter cream toffee pancakes with dollop of double cream melted on top

[xXJennyXx]

Originally Posted by atomikapplez

Meal 4:
33.1g F | 23.3g P |4.4g C = 422 cals
Fluffy butter cream toffee pancakes with dollop of double cream melted on top

Recipe pleeeeeeeease!!!

[thesilent1]

Originally Posted by xXJennyXx

Recipe pleeeeeeeease!!!

How did I know Jenny would be on the recipe hunt!!!! lol

[atomikapplez]

Originally Posted by xXJennyXx

Recipe pleeeeeeeease!!!

muahaha I'll post as soon as I get photos.. NEED to have the photos complementing the recipe!! How do you insert the pics so that it also appears in the post?? I was using photobucket but I couldn't figure out how to post the image within the post instead of just the link...

[thesilent1]

Originally Posted by atomikapplez

muahaha I'll post as soon as I get photos.. NEED to have the photos complementing the recipe!! How do you insert the pics so that it also appears in the post?? I was using photobucket but I couldn't figure out how to post the image within the post instead of just the link...

When you use photobucket, one of the links you are given is one for forums which shows the pic itself; hope that helps.

[atomikapplez]

Originally Posted by thesilent1

When you use photobucket, one of the links you are given is one for forums which shows the pic itself; hope that helps.

Thanks dude.. I ended up getting an imageshack account - much prefer the layout and settings.

Now I can load all my foodie pics!

[atomikapplez]

It was ANZAC Day today (Australia New Zealand Army Corps Day marks the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War) - so therefore all shops did not open until 1pm. Which also included the gym... of course I totally forgot about this and rocked up at the gym at 9am for a hectic back & chest session and find that it is closed until 1pm.. ARGHHH!! Don't you just hate it when you're absolutely pumped and then something knocks out your plans?? I guess the positive was that I went STRAIGHT home to dig into some food! I took my sister to see "17 Again" at the cinemas.. did some shopping afterwards and then headed off to the gym. BOY OH BOY what a great workout!! AND I did an hr of LISS!! I am on a ROLLLLLLLLLLLLLL!!!

WORKOUT: BURN BABY BURN

BACK & CHEST: 1hr
CARDIO COUNTER: LISS: 40min cross trainer, 20min cycle

Superset #1
Lying DB chest press = 12 x 15kg, 12 x 15kg, 12 x 15kg
Single DB rows = 10 x 20kg, 10 x 20kg, 10 x 22.5kg
Lying BB chest press = 12 x 27.5kg, 12 x 27.5kg, 12 x 27.5kg
Standing bent over back rows = 12 x 27.5kg, 12 x 27.5kg, 12 x 27.5kg

Superset #2
Assisted standing wide grip pull up = 10 x 48kg, 8 x 48kg, 10 x 43kg
Decline push ups holding DB and feet raised on bench = 15, 15, 12
Inclined DB chest press = 12 x 10kg, 12 x 12kg, 12 x 12kg
BB SLDL with back row = 10 x 40kg(+bar), 10 x 40kg(+bar), 8 x 40kg(+bar)

Superset #3
Cable single chest pull standing = 12 x 11.25kg, 12 x 11.25kg, 10 x 11.25kg
Cable single back pull standing = 12 x 13.75kg, 12 x 13.75kg, 12 x 13.75kg,
Unassisted close grip pull ups = 3, 3, 3



MEALS: Sat 25th April 09

I didn't really measure or count calories today, I went by feel and just eating until I was satisfied. I've found doing this every once in a while works well and I learn to be more intuitive with my body.

Meal 1:
8 x grilled chicken wings with skin marinated in five spices, high fibre pizza base topped with handful of mozarella cheese and basil

Meal 2:
3 x home-made high fibre vanilla mixed nut cookies, 2 x grilled five spices chicken wings

WORKOUT:
Pre & intra workout: 1 scoop apple xtend
Post WO = 1 scoop Dymatize butter cream toffee
Post Cardio = 1 scoop apple xtend

Meal 3:
approx 160g grilled lamb forequarter chops, 3 x grilled five spices chicken wings


Meal 4:
Fluffy butter cream toffee pancakes with dollop of double cream and 1/2 tbspn natty PB melted on top

Meal 5:
Handleful of raw walnuts and almonds

I am definitely a happy chappy with all that great food!

[atomikapplez]

So my carb-up will be on Monday. That's exactly 2 weeks since my first carb-up. It will be perfect for Monday as I'll be in the office at work, with a structured day and access to the kitchen.. which means I'll eat my meals on time and not on the go! I prefer doing my workouts first thing in the morning because at 6am, that's MY time and there's nothing or no one else that needs me.... well most of the time anyways.. After work, there's too much going on and trying to squeeze in the 1-1.5hr workout is too hectic. If I left my workout for after work, there'd be too much compromising happening and it would probably be much more inconsistent!!

OK so this is what I've planned for my Depletion Workout..the plan is to do Superset's #1-#3 as ONE ROUND and then power on to THREE rounds or until SMASHED.. then hit the LISS Cardio until I am crawling out of the gym with wobbly jello limbs ready for the carb hit!!

What do you guys think of this??

Superset #1
DB chest press
Single DB back rows
DB static lunges
BB Squat rack
DB bicep curl
DB tricep kickback

Superset #2
BB chest press
BB bent over back rows
BB SLDL
DB single arm front raises
Squat and kettle ball shoulder overhead raise

Superset #3
Unassisted close grip pull ups
Decline push ups on swiss ball
Supermans

[atomikapplez]

MmMmMm planning the menu for my carb-up has been absolutely fun but tough! I've had to cross off a lot because there isn't enough cals to go around! hehehehe

So from my understanding, if you are cutting, your cals on a carb up should be either maintenance or just above maintenance. According to Man2x's calculator my maintenance cals is 1790 so that means macros will be:

Carbs= 60% = 268.5g
Protein = 30% = 134.25g
Fat= 10% = 19.89g

So the tentative menu is:

WORKOUT
Pre Workout: 1 banana
Intra-workout: 1.5 x scoop apple xtend
Post Workout: 1 x scoop (30g) Dymatize protein with water + 30g dextrose
Post Cardio: 1.5 scoop apple xtend

Meal 1: 1hr after workout
Banana oat protein pancakes

Meal 2:
Wholemeal spaghetti dish: grilled chicken, eggplant, pasta sauce, garlic, herbs, chilli, onions

Meal 3:
Chicken breast with oven baked sweet potato wedges and chilli apple chutney

Meal 4:
THIS: http://www.tastypalettes.com/2007/10...ple-crisp.html
I'll be replacing the brown sugar with xylitol


Can't wait to go grocery shopping tomorrow and start preparing everything! yum yum yum yum yum!! ahahaha My work mates think I'm crazy for getting so excited about food.... they just DON'T get it..!!

[xXJennyXx]

No ANZAC biscuits?! Whaaat!

They are my favourite things... lol!

If you could make a keto-friendly recipe for them I would love you forever..............

[atomikapplez]

Originally Posted by xXJennyXx

No ANZAC biscuits?! Whaaat!

They are my favourite things... lol!

If you could make a keto-friendly recipe for them I would love you forever..............

hahahah I had my vanilla mixed nut cookies which were ALMOST the equivelant! I'll be posting pics soon which also means recipes... I just need to get my digicam sorted and then the EYE CANDY will roll in..!

[atomikapplez]

FINALLY!! Monday 27th April has ARRIVED!!!

I couldn't sleep and ended up waking up at 3am... I think it's the anticipation and excitment! For what..? the food of course!!! hehehehe

So I ended up spending 2 and a half hours in the kitchen prepping and making all my food for the day... doesn't even feel that long... I CAN'T WAIT TO EAT EVERYTHING!!! I will unveil my carb-up menu later when I get into work. I've got pics so will load them up... OoOooOooo yum yum yum..

Just had my pre-workout banana and when I get to the gym will have my Jacked and xtend for intra-workout fluids. After weights I'll have my post-workout shake (31g dymatize protein + 16g dextrose + water). 30-45minutes HIIT cardio followed by 2 scoops of xtend + water.

WOO! SOOOO Pumped!! Off I go.....

[atomikapplez]

WHOA!!!!! WHAT A WORKOUT!! Mondays at the gym arn't usually very busy in the mornings which meant I got to complete my depeletion workout with no interruptions and didn't have to wait around for equipment. I did 3 supersets with each superset combining 4 exercises - I didn't really note down what I did, I just went by feel and kept up the momentum and intensity ensuring hard but quality lifts and hitting upper and lower body equally in each set. Did 45 minutes of weights and then 20 minutes HIIT cardio and zapped the last bit of NRG with burpees, and some ab exercises.

After that body blitz, can't believe I'm feeling soooooo good.. I took a dose of USPLAB's Jacked 20 minutes before I started which gave me a good pump and upped the focus and concentration. I'm not sore YET, but I'm sure it's going to set in tomorrow!! AIYA!!! BRING IT ON!!!!!


SooOooOOooOo.... the most important thing... the FOODS!!!

The overview of today's carb-up goodies:

The baking begins.........



....... and TA-DA!!!



MEALS

WORKOUT: 7am
Pre-Workout: 2hrs before workout: 1 x 59g banana, 1.5 scoops USPLabs Jacked
Intra-Workout: 1.5 x scoops Apple Xtend
Post-Workout: 1 x scoop (31g) Dymatize protein + 16g dextrose + water
Post-Cardio: 2 x scoops Apple Xtend

Meal 1:1.5hr after cardio completed
6.4g F 13.22% | 38.5g P 35.35% | 56g C 51.42% = 335 cals
Protein Pancakes: Fresh banana & apples, cinnamon, Dymatize protein, rolled oats, 2 x egg whites, 1/2 tspn baking powder



Meal 2:
3.4g F 8.71% | 45g P 481.88% |54.8g C 51% = 429.8 cals
Chilli Chicken wholemeal penne pasta and side of grilled sweet potato chips



Meal 3:
6.8g F 32.42%| 9.4g P 19.92%|22.5g C 47.67% = 188.8 cals
Home-made blueberry muffin topped with walnuts (wholemeal flour, rolled oats, psyllium husk, cinnamon, protein powder, organic apple sauce, whole egg, frozen blueberries)

I made the mistake of including a whole egg instead of just egg whites - which resulted in fats being higher than protein.

Pre-Baked:


Ding! All done!


Meal 4: (repeat meal 2)
3.4g F 8.71% | 45g P 481.88% |54.8g C 51% = 429.8 cals
Chilli Chicken wholemeal penne pasta and side of grilled sweet potato chips



These meals will provide a good balance for my sweet and savoury tendencies... It's 12:51pm and surprise surprise I want to go and demolish the rest of my food BUT. MUST. WAIT. MUST. HAVE. CONTROL.

[atomikapplez]

Reflections.....

I'm really glad I planned out the carb-up as a clean one and didn't just wing it and go with the flow.. I know there would have been many more indulgences involving chocolate and ice cream and gosh knows what else!! I did make an allowance to have some lindt chocolate melted over my banana & apple protein pancakes, but they were so good on their own I didn't even bother!

I was feeling good all day, and was pleasantly surprised I didn't feel bloated or sluggish.. I did get a lil sleepy towards 3pm but it didn't last too long once I had some water and snacked on the left over sweet potato chips.

I had a second helping of the home-made blueberry muffin as my last meal at aroun 6:30pm and that satiated my appetite nicely. The rest I've put in the freezer for the next carb-up!! Yay!

So I didn't end up dragging myself out of the gym after the depletion workout but I definitely could feel the burn and fire in my muscles!! I'm pretty sure the first carb-up meal I had really helped restore them to maximum potential again.. I woke this morning SORE AS HELL but made myself get out of bed and cook up today's food and haul a$$ to smash out a legs workout. I got to the gym later than usual at 7:30am and did an intense 40min leg and lower back workout and managed to get to work in time at 8:30am. Yay!! Breakfast just tastes 100 times better after a morning workout.... MmmMMmm back to keto mode... LOVE IT!!!


MEALS

Meal 1:
39g F | 22.4g P | 3g C = 452.6 Cals
Creamy cheese Omelette with okra, chilli, english spinach and mushrooms.. topped with melted mozarella and side of avocado





Meal 2:
45.2g F | 24.9g P | 3.7g C = 521.2 Cals
Fluffy butter cream toffee pancakes.... topped with double thick cream and almmond butter

Happy to be tucking back into these yummilicious goodies!

[xXJennyXx]

Ok, we have the pics for those pancakes now...

But where is the recipe?!

[atomikapplez]

RECIPES

From day one, I have always been on a mission to enjoy my food as much as possible while still achieving my goals and staying on track...99% of the time.

Day in day out, people around me are always saying "why deprive yourself?" or "just a little bit won't hurt" .... or the best one "Life is too short I just eat what you want". These people just don't get it - I AM eating what I want!! Just coz I'm not stuffing crap into my body like you are all the time doesn't mean I'm not enjoying my food! The thing is I want EVERYTHING! So I've spent alot of time experimenting and coming up with delicious keto equivelants of some of life's more sinful (edible) pleasures to satisfy my insatiable sweet tooth....

Enjoy!! Let me know if you've made any adjustments and how it turned out! I'd love to hear about it!

Mixed Nut vanilla cookies
209.1g F | 75.9g P | (88.9 C (67.2g fibre)) 21.7g = 2272.3 cals = makes 18 serves
Ingredients:
160g almond Meal
60g psyllium husk
1 tspn vanilla extract (try to make sure this is the pure 100% with no added sugars)
60g (3tbspn) unsalted butter
30g macadamia nuts raw (chopped into halves)
50g walnuts raw (chopped - not too fine)
1 scoop (31g) of vanilla whey protein powder (I used Dymatize butter cream toffee)
1 tspn cinnamon ground (not cinnamon sugar)
1 extra large egg (59g)
15g coconut oil

1. Pre-heat oven to 3/4 high heat (I use a very old gas oven and the numbers are faded so I don't know the temp setting!)
2. Roast macadamia and walnuts until golden and the leave to cool off.
2. Mix all dry ingredients together in a bowl ensuring there are no clumps and add in the nuts once they are cooled off.
3. In a separate bowl, melt coconut oil and butter in the microwave until liquid. Combine with eggs, vanilla extract and whisk until well blended.
4. Add dry ingredients to wet mixture and stir through until evenly mixed. You will find the mixture is more solid so slowly add water until it is a more smooth thick blend and not as sticky.
5. Divide dough into 2 pieces and make 9 balls from each piece.
6. Prepare tray with baking paper and line the tray with all 18 balls.
7. Cover the balls with cling wrap and use the bottom of a glass mug to press down and flatten them into cookie shapes.
8. Pop into the oven for 10 minutes - once you start seeing bubbles form on the cookies, it will be almost ready. For chewy cookies, don't leave them too long!
9. Leave to cool on a rack ...
10. DEMOLISH!! And if there's any left, stick them in the fridge! They taste awesome dipped in some almond butter or natty PB!! (Of course!)

[atomikapplez]

Fluffy Pancakes
209.1g F | 75.9g P | (88.9 C (67.2g fibre)) 21.7g = 2272.3 cals = makes 18 serves
Ingredients:
1 extra large egg (59g)
10g psyllium husk
15g almond meal
1 tspn vanilla extract (try to make sure this is the pure 100% with no added sugars)
10g unsalted butter
30g double thick cream (I think it's the same as heavy cream?)
1/2 scoop of whey protein powder (I used Dymatize butter cream toffee)
1/3 tspn xantham gum
1/2 tspn cinnamon ground


1. Prepare a non-stick pan and have the heat on medium - it's important to make sure the pan isn't too hot otherwise when you pour in the batter it cooks too quickly and may burn or goes too hard
2. In a bowl, add in double thick cream and butter and microwave it for 10-15seconds to melt to a quick liquid.
3. Add egg and vanilla extract to cream and butter and mix thoroughly.
4. Add dry ingredients and mix through thoroughly to ensure no clumps.
5. You will find it is very thick and slightly hard so add water slowly until the mixture is smooth and pours easily but not too runny.
6. Pour onto pan into desired sizes. They will cook quickly so ensure you flip before they overcook and burn.
7. Stack on a plate and dig in... these are great on their own but twice as heavenly with cream and almond butter or PB! MmmMmmMMMmm

[atomikapplez]

Originally Posted by xXJennyXx

Ok, we have the pics for those pancakes now...

But where is the recipe?!

lol

There you go missy!! As above!! BON APPETIT!! Let me know how you go...!! I wanna see pics regardless of results!!

[atomikapplez]

Oh yea.... I forgot.. I weighed myself after my Depletion Workout yesterday and I was 63.95kg..this was after having a banana, and my pre, intra and post workout drinks....

This morning I weighed myself on an empty stomach before my legs workout on and I weighed 61.85kg!!

WHAAAAAAAAAAA?! A drop in weight after my carb-up??? I've never really paid too much attention to the scales simply because I've learnt my measurements are better indicators of progress. Just surprising as I literally have been sitting on 63-64kg for the last few months and after doing a carb-up I've actually dropped... too weird.. I'll be taking my measurements tonight so we'll see if there's really been a shift. I'll weigh myself again at the end of the week once I've been in keto for a week and see if the weight is the same...

[thesilent1]

right, thats it!!!! You and Jenny are on my "no go zone" lists from now on!!!!!!!

Thats just the most evil thing to show me today!!!!! I am drooling like anything now.

[atomikapplez]

Originally Posted by thesilent1

right, thats it!!!! You and Jenny are on my "no go zone" lists from now on!!!!!!!

Thats just the most evil thing to show me today!!!!! I am drooling like anything now.

awww don't be like that...

You KNOW you'll come back eventually........

[atomikapplez]

Last night was Oztag night for The Boy, so since we weren't going to be home til after 9pm I figured we'd knock up something easy for his dinner... yes HIS dinner! lol As he eats "normally", my meals would be considered too high fat in conjunction with everything else he eats so alot of the times I make my meal and a variation of it to suit him... Last night however I made puff pastries filled with ricotta, spinach, mushrooms, onions and mozarella - which is totally off limits for me...

Ended up making 16 serves.. after they came out of the oven they looked HUGE!!

[atomikapplez]

Today is a rest day! After a hectic week last week, Depletion workout on Monday, legs yesterday morning and 40 min LISS last night I need a day off so I think I'll go get a remedial massage after work... I can feel the knots inside my shoulder blades building up and my neck needs some release.

This morning I didn't have to wake up at 4:30am to cook however with the cold settling in VERY quickly and winter making it's presence felt far earlier than usual... I've somehow caught a bug!!! ARGH!! I've got the sore throat and that yucky feeling where you can't really swallow properly... gotta rug up well I can't risk getting sick... which means time out from training! NOOOOOOOOOOO!!!! That would totally make me

So I knocked up a few simple things... I had quite a bit of beef mince left and not all of it fits in the freezer so I had to use the rest up.

Let's see if this lasts me up til 5pm... from the looks of things It'll probably keep me going only until 3pm considering everything but the 3 pies have been eaten... and it's only 11am....! *sigh*


MEALS

Meal 1:
30.3g F | 25.5g P | 4.2g C = 391.5 cals
Creamy cheese omelette with mushrooms, okra, english spinach, chilli, basil topped with shredded mozarella cheese




Meal 2:
35.8g F | 26.1g P | 9.1g C = 463 cals
Fluffy banana keto protein pancakes - I used BSN banana flavoured protein with 1 scoop instead of half this time...




Meal 3:
62.2g F | 63.9g P | 3.7g C = 830.2 Ccals
4 x mince beef pies: cream cheese, beef mince, okra, eggplant, parmesan cheese, mozarella, cheese