An Ex Fat Man's Road to Glory KETO style!

[fates_child03]

Alright ladies and gents I've decided its time to run a long for myself again to keep myself accountable for all my eating and workouts etc. I may get boring at times because I try to be thorough with listing meals, workouts and carb ups. I'd love to have people follow along and would be happy to offer guidance if anyone needs some help along the way.

I've come along way using Keto and will challenge people that think its an efficient diet etc. Anything that took a guy like me from being 462lbs to under 210 obviously works if you stick with it and workout the bugs and tweak it to your individual body etc.

At times I'll make adjustments along the way, because I have extensive goals and if I'm not making progress I'll do some tweaks here and there to get everything headed the right way again.

Current Stats
Age: 24
Height: 6'2
Weight: 206.6 lbs (This A.m.)
Bodyfat: 14-15%

Current Goals
I'm not doing an A Typical Cut or Bulking phase right now. I'm Culking or Recomping if you prefer. I'm fine with what I weigh but I want to do a little more dropping of bodyfat and adding muscle back.
No its not impossible to lose fat and gain muscle at the same time lol. Its just a tedious process that most people don't like to do. Its hard to stay motivated because you won't see the scale move very far at a time.

I'm fine with that. I'm at the point the only things that matter are
A. How my clothes Fit
B. What I see in the Mirror
c. How I feel

Alright Ladies and Gents Time to get this rocking. Will post up my meals for the day shortly then my workout after I'm done with it.

[jrod8701]

I'm subscribed. I am interested to see your meal plan and workout schedule. I especially want to check out your carb up lan bc that is still confusing me as too how much to take in. I am 5'11 and 205 so our totals should be the same, but i am closer to 18% and want to be 10.

[fates_child03]

Here's a Look at my meals for today.

Meal 1:
4 Whole eggs
1 oz Cheddar Cheese
1/2 Cup Spinanch
1 tbsp. Milled Flax seed
Hot sauce

Meal 2:
5 oz Turkey Burger
2 Whole Eggs
1 Cup Broccoli
.5 oz Almonds

Meal 3:
5 oz Chicken Breast
2 Whole Eggs
1 Cup Broccoli
1 oz cheddar cheese

Snack:
1.5 tbsp. Natural Peanut Butter
Celery

Postworkout
1 scoop Whey (2 carbs)
1 tbsp. milled flax seed
1 oz almonds
Cinnamon

Meal 4:
5 oz Chicken Breast
1 cup Spinanch
1 tbsp Olive oil + seasonings
.5 oz Pepper jack cheese

Meal 5:
5 oz top sirloin
1 cup broccoli
.5 oz almonds

Totals for the day
Calories: 2290 (2250 + 40 to account for fiberous carbs)
Protein: 222
Fats: 140
Carbs: 26 (Net)
Fat 55%, Protein 39%, Carbs 6%

[MASSter]

Originally Posted by fates_child03

Here's a Look at my meals for today.

Meal 1:
4 Whole eggs
1 oz Cheddar Cheese
1/2 Cup Spinanch
1 tbsp. Milled Flax seed
Hot sauce

Meal 2:
5 oz Turkey Burger
2 Whole Eggs
1 Cup Broccoli
.5 oz Almonds

Meal 3:
5 oz Chicken Breast
2 Whole Eggs
1 Cup Broccoli
1 oz cheddar cheese

Snack:
1.5 tbsp. Natural Peanut Butter
Celery

Postworkout
1 scoop Whey (2 carbs)
1 tbsp. milled flax seed
1 oz almonds
Cinnamon

Meal 4:
5 oz Chicken Breast
1 cup Spinanch
1 tbsp Olive oil + seasonings
.5 oz Pepper jack cheese

Meal 5:
5 oz top sirloin
1 cup broccoli
.5 oz almonds

Totals for the day
Calories: 2290 (2250 + 40 to account for fiberous carbs)
Protein: 222
Fats: 140
Carbs: 26 (Net)
Fat 55%, Protein 39%, Carbs 6%

How come you are adding fat to your post workout meal. Kinda defeats the purpose of having fast acting whey when you add fats that slow down absorption.

[jrod8701]

can i also ask why your protien was so high? 222g?

btw I might have to steal some of this plan.

[fates_child03]

Originally Posted by jrod8701

can i also ask why your protien was so high? 222g?

btw I might have to steal some of this plan.

I tend to stay closer to a 55/40/5 then a 65/30/5/. It works really well for me especially when I'm trying to do recomping or bulking. If I'm straight cutting I tend to stay closer to 65/30/5.
Its just one of those experiments I tried and worked well for my body.

[fates_child03]

I was a little short on calories today. I tend to eat closer to 2500-2700ish on workout days normally but I had a super busy day at work so I didn't get to eat exactly how I wanted. Here's a look at my workout/cardio from today.

5.5 mile jog = 1 hour of cardio.

Did Chest/Triceps today

Incline DB Press
45's x 15 reps (Warm up)
55's x 12 reps
60's x 10 reps
65's x 8 reps
70's x 6 reps

Flat BB Bench
135lbs x 12 reps
175lbs x 10 reps
205lbs x 8 reps
225lbs x 6 reps

Incline DB Flyes
25's x 15 reps
30's x 12 reps
35's x 10 reps

Flat DB Flyes
30's x 15 reps
35's x 12 reps
40's x 8 reps

Skullcrushers
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps

Tricep Pushdowns
110lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps

I alternate every week when I do chest, either incline + flat, flat + decline, or incline + decline.

[AKMass]

Awesome job and amazing fat loss!

I too was a fatass. Down to 238 now from 325 seven months ago. Keto was and is a major reason for that (along with lifting, heh).

[fates_child03]

Originally Posted by AKMass

Awesome job and amazing fat loss!

I too was a fatass. Down to 238 now from 325 seven months ago. Keto was and is a major reason for that (along with lifting, heh).

Thanks AK!
Congrats on the weight loss man. It feels like being a whole new person doesn't it?
I have people all the time argue with me that there is no way I use to be fat. They see how I am now and don't understand lol.
I break out pictures and they are like no way thats not you! I'm like if I was going to be lieing or bragging about something it wouldnt be about being fat.

[fates_child03]

Ouch the low calories yesterday = no bueno from the scale this morning lol. I'll get that lined out today thankfully I'm off work.

About to get ready to head to the gym shortly. Will post up lifts and my first part of cardio when I get back.

[fates_child03]

Originally Posted by MASSter

How come you are adding fat to your post workout meal. Kinda defeats the purpose of having fast acting whey when you add fats that slow down absorption.

I don't like huge insulin spikes even postworkout. I use the fat to balance out the speed of the whey digestion.

[jrod8701]

Originally Posted by fates_child03

I was a little short on calories today. I tend to eat closer to 2500-2700ish on workout days normally but I had a super busy day at work so I didn't get to eat exactly how I wanted. Here's a look at my workout/cardio from today.

5.5 mile jog = 1 hour of cardio.

Did Chest/Triceps today

Incline DB Press
45's x 15 reps (Warm up)
55's x 12 reps
60's x 10 reps
65's x 8 reps
70's x 6 reps

Flat BB Bench
135lbs x 12 reps
175lbs x 10 reps
205lbs x 8 reps
225lbs x 6 reps

Incline DB Flyes
25's x 15 reps
30's x 12 reps
35's x 10 reps

Flat DB Flyes
30's x 15 reps
35's x 12 reps
40's x 8 reps

Skullcrushers
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps

Tricep Pushdowns
110lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps

I alternate every week when I do chest, either incline + flat, flat + decline, or incline + decline.

An hour of cardio. I would have to do 10 minute stints of different types, like bike, jog, eliptical, and jump rope. No way could I stay in one place for an hour. Your awesome.

[fates_child03]

Originally Posted by jrod8701

An hour of cardio. I would have to do 10 minute stints of different types, like bike, jog, eliptical, and jump rope. No way could I stay in one place for an hour. Your awesome.

I was running outside actually lol. I can't do an hour on a treadmill either. It drives me nutty. Thankfully I was running with an attractive female too so that helped pass the time.

[fates_child03]

Wednesday's workout.
3.6 mile jog in 38 mins

Wide Grip Lat Pulldowns
100lbs x 15 reps (Warm Up)
120lbs x 12 reps
130lbs x 10 reps
140lbs x 8 reps

Close Grip Lat Pulldowns
130lbs x 12 reps
140lbs x 10 reps
150lbs x 8 reps

Wide Grip Row Machine
130lbs x 10 reps
140lbs x 8 reps
150lbs x 6 reps

Close Grip Rows
140lbs x 10 reps
150lbs x 8 reps
160lbs x 6 reps

Deadlifts
135lbs x 12 reps
225 lbs x 10 reps
275lbs x 8 reps
315lbs x 6 reps

Incline Alt. Db curls
25's x 12 reps
30's x 10 reps
35's x 8 reps

Preacher curls
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps

Also I'll be going for another run tonight with the girl I ran with last night so probably another 4-6 miles of cardio later today.

[jrod8701]

holy crap. I must be cardio sensitive as well as carb sensitive. I run daily. But I couldnt do 3.6 and then 4-6miles. Maybe 20 minutes in the morning and 20 minutes at night, but even that is pushing it. Good job.

[fates_child03]

Originally Posted by jrod8701

holy crap. I must be cardio sensitive as well as carb sensitive. I run daily. But I couldnt do 3.6 and then 4-6miles. Maybe 20 minutes in the morning and 20 minutes at night, but even that is pushing it. Good job.

I use to not be able to do crap for cardio either. Its taken me time to build up endurance for it, but I have really dominant type 2 muscles which are for endurance.
My 1 rep max strength isnt great but I can lift 20-30 sets without losing strength. Some people have a hard time with doing much cardio on keto but once I get going I'm fine. I don't have a problem with pushing through mental barriers. I've got goals I want to acheive and know I have to push myself to make them.

[jrod8701]

well my 3 mile time is about 23-24 mintes when I run for time. When I run to run i usually stick to 8-9min mile pace. But after 30 minutes my body throws a tantrum. Its probably bc i have been running 3 mile physical fitness tests for the last 10 years. Never really had a reason to run longer.

[fates_child03]

Originally Posted by jrod8701

well my 3 mile time is about 23-24 mintes when I run for time. When I run to run i usually stick to 8-9min mile pace. But after 30 minutes my body throws a tantrum. Its probably bc i have been running 3 mile physical fitness tests for the last 10 years. Never really had a reason to run longer.

Yeah I try to pace myself when I know I'm running distance. I did a half marathon last year and plan on doing a full marathon this coming march so I'm working on getting my endurance back up after messing up my foot and ankle in march.
My best 5k time which is 3.2miles was 20:53 but I'll be doing another one in like 5 weeks and I think I should break that if I push hard.

[jrod8701]

Originally Posted by fates_child03

Yeah I try to pace myself when I know I'm running distance. I did a half marathon last year and plan on doing a full marathon this coming march so I'm working on getting my endurance back up after messing up my foot and ankle in march.
My best 5k time which is 3.2miles was 20:53 but I'll be doing another one in like 5 weeks and I think I should break that if I push hard.

my fasted 5k ever was 20:32, but I was 19 years old. I have never ever broken 21 since then. THe older I've gotten, and more pro-weights, my run time has suffered. I have hit 22 min every now and then but 23-24 is my normal time.

[fates_child03]

About to figure out what I'm going to have for my last meal and snack then will post up my food for the day. Trying to make sure to get a bit more calories down today.

[fates_child03]

I ended up finishing up with a 6 mile jog last night too. Here's a look at food from yesterday

Meal 1:
5 whole eggs
1/2 cup spinanch
1 oz pepperjack cheese
Hot sauce

Meal 2:
6 oz chicken tenders
1 cup broccoli
1.5 tbsp. Natural peanut butter (melted and used to dip chicken in)

Snack
2 boiled eggs
1 string cheese

Meal 3: (Postworkout)
1 scoop whey
1 tbsp milled flax seed
cinnamon
1 tbsp. natural peanut butter

Meal 4:
5 oz turkey burger
1 cup romaine lettuce
2 whole eggs
1 oz shredded cheddar cheese

Meal 5:
5 oz eye of round
1 cup broccoli
1 oz almonds

Snack # 2
1 oz Sunflower kernels
1 string cheese

Totals
Calories: 2460 (2420 for %'s bc minus fiber)
Fat: 162.5 g
Protein: 214
Carbs:35.5 (21 net)
Fat: 60% Protein: 35% Carbs: 5%

[jrod8701]

im so glad you are posting your meal plans, without them Id be lost. My numbers will only be slightly different.

[fates_child03]

Originally Posted by jrod8701

im so glad you are posting your meal plans, without them Id be lost. My numbers will only be slightly different.

Glad I can be of some help . About to post up today's workouts and eats

[fates_child03]

Decided to tear up some shoulders today and cut back alot of cardio today. I'm going for a pretty long jog/run tomorrow so I wanted to have some energy saved up for it lol.

Cardio to warm up:
15 mins on eliptical on level 9

Shoulder DB Press
35's x 15 reps (warm up)
45's x 12 reps
50's x 10 reps
55's x 8 reps
60's x 6 reps

Front Raises
15's x 12 reps
20's x 10 reps
25's x 8 reps

Side Laterals
15's x 15 reps
20's x 12 reps
25's x 10 reps

Upright Rows
75lbs x 12 reps
85lbs x 10 reps
95lbs x 7 reps

BB Shrugs
135lbs x 15 reps
225lbs x 12 reps
275lbs x 10 reps

Behind the back shrugs
135lbs x 15 reps
225lbs x 12 reps
275lbs x 10 reps

Cardio After workout
Nice hilly 12 mile bike road = 38-40 mins.

[fates_child03]

Meal 1:
4 oz 85/15% hamburger patty
2 whole eggs
1/2 cup spinanch
1/2 oz shredded mozzarella
Hot sauce

Meal 2:
5 oz 93/7% Ground Turkey
1.5 cups romaine lettuce
1 oz cheddar cheese
1 boiled egg
1/2 tbsp olive oil

Snack
1 oz peanuts
1 string cheese

Meal 3: (Postworkout)
1 scoop whey
1 tbsp milled flax seed
cinnamon
1 tbsp. Almond Butter

Meal 4:
6 oz chicken tenders
1 cup Spinanch
1 boiled egg
1 tbsp. olive oil
1/2 oz slivered almonds


Meal 5:
4 whole eggs
2 ounces diced chicken breast
1 oz cheddar
1/2 cup spinanch
Made into omelet and served with hot sauce

Snack # 2
1.5 tbsp. Natural Peanut Butter
Celery

Calories:2385 (2330 for percentages because of fiber)
Fats:155grams
Protein: 212 grams
Carbs: 35 grams 21 net
60% Fat 36% Protein 4% Carbs

[jrod8701]

your protein looked really high today. are you going off total body mass?

[fates_child03]

Originally Posted by jrod8701

your protein looked really high today. are you going off total body mass?

When I'm recomping I do 1.25g protein per lb of lean body mass. When bulking I do 1.5g per lb lbm.

[fates_child03]

15 min jog equaling 1.6 miles to warm up

Squats
135lbs x 12 reps
205lbsx 10 reps
255lbs x 8 reps
315lbs x 5 reps

Standing Calf Raises
240lbs x 30 reps
300lbsx 25 reps
350lbs x 20 reps
400lbs x 15 reps

Seated Leg Curls
120lbs x 12 reps
130lbs x 10 reps
140lbs x 8 reps

Leg Extensions
130lbs x 12 reps
140lbs x 10 reps
150lbs x 8 reps

Lunges
Bodyweight x 25
With 20's x 25
with 30's x 25

Seated Calf Raises
180lbs x 20 reps
270lbs x 15 reps
320lbs x 12 reps

[fates_child03]

Meal 1:
5 whole eggs
1/2 cup spinanch
1 oz pepperjack cheese
Hot sauce

Meal 2:
6 oz chicken tenders
1 cup broccoli
1.5 tbsp. Natural peanut butter

Snack
1 oz cheddar cheese
1oz almonds

Meal 3: (Postworkout)
1 scoop whey
1 tbsp milled flax seed
cinnamon
1 tbsp. natural peanut butter

Meal 4:
5 oz turkey burger
1 cup romaine lettuce
2 whole eggs
1 oz shredded Co-jack

Meal 5:
6 oz Sirloin
1 cup broccoli
2 egg
1 oz peanuts

Snack # 2
2 boiled eggs
1 string cheese


Calories:2550 (2535 for %'s due to fiber)
Fat: 170 grams
Protein: 229 grams
Carbs: 26 grams (18 net)
Fat: 60.4% Protein: 36.1% Carbs: 3.5%

[fates_child03]

Sunday I hit a short bi/ tri workout and some cardio.
I super set each bi and tri exercise

Incline alt. Curls
20's x 12 reps
25's x 10 reps
30's x 8 reps

Overhead db extension
60lb db x 12 rep
70lb db x 10 rep
80lb db x 8 reps

Standing ez bar curls
55lbs x 12 reps
65lbs x 10 reps
75 lbs x 8 reps

tricep cable kickback
15lbs x 12 reps
20lbs x 10 reps
25lbs x 8 reps

15 mile bike road for my cardio. Nice easy day in general