Donald's Keto Blog

[daszlosek]

Today went pretty well, I ate a lot of eggs today, , I would go on the egg fast, but my steamer did not get shipped to my house yet  I will just have to wait for that day. I did manage to boil 3 dozen eggs to eat for a couple of days  I have come to realize that the bulk of my carbs are coming from my whey protein (3 grams per a scoop) but I don’t think it has any effects on my lifts.

Food 19-10-09

Meal 1:
3 eggs, hard boiled
1 tbs of mayo

Meal 2:
5 eggs, hard boiled
1 tbs of mayo

Meal 3:
2 scoops of whey
3 grams of Dextrose

Meal 4:
4 eggs, hard boiled
1 tbs of mayo

Meal 5:
3 eggs, raw
1 scoop of whey
1 hard boiled egg

Meal 6:
1 serving of jerky (never eating this again, it taste soo salty , ew)

Totals:
Calories: 1,875
Fats:119.5 (58%)
Carbohy drates:18.8 (4%)
Protein: 179.1 (38%)

Went on bike for a 5 minute warm up
Chest-
Dips
BW x 12 reps
BW x 12 reps
BW x 12 reps (YAY went up!)
BW x 9 reps

Flat DB Press
50lbs x 12
50lbs x 10
50lbs x 6 (I am sick at the moment, but I still don’t think my lifts should be this low)
45lbs x 12

Flat DB Fly
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Incline DB Press
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 10

I had some fun with my agility ladder for about 10 minutes, then I went and cooled down on the bike for 5 minutes.

[daszlosek]

Today went well, I was a little dizzy the entire day. Not sure if it was because I was sick or because of keto.
Food 20-10-09

Meal 1:
3 eggs
? tbs of mayo

Meal 2:
4 eggs
1 tbs of mayo
2 oz. of cheddar cheese

Meal 3:
2 fl. oz. of heavy cream
3 eggs. Raw
1 scoop of whey

Meal 4:
2 scoops of whey
3 grams of Dextrose

Meal 5:
3 eggs
1 tbs of mayo

Meal 6:
2 eggs
1 oz. of cheese
Totals:
Calories: 2,245
Fats: 156.6 (63%)
Carbs: 17.8 (3%)
Protein: 186.0 (34%)


Workout
Cardio:
Keto ( or because I was sick) hit me hard today, but I managed to run 3 miles 
Tried the agility ladder but it was not very successful
Cooled down for 2 minutes on bike

[Brianterz]

Pretty sure it was cause you were sick. and not keto.. You doing a good job. Glad to see you got rid of the salsa. lots of sugar in that, got your carbs down to a very good level.. how much you down?

[daszlosek]

Pretty sure it was cause you were sick. and not keto.. You doing a good job. Glad to see you got rid of the salsa. lots of sugar in that, got your carbs down to a very good level.. how much you down?

Thanks, I am down by 10 lbs as of last Friday.

Not to bad today, carbs higher then I wanted and I am out of hard boiled eggs (still haven't got my steamer yet! argh!, but it is on its way form my house as of tomorrow)

Food 21-10-09
Meal 1:
2 scoops of whey
3 grams of Dextrose

Meal 2:
3 eggs
1 tbs of mayo

Meal 3:
3 oz. of cheddar cheese

Meal 4:
1 oz. of cheddar cheese
3 eggs
1 tbs of mayo

Meal 5:
3 eggs
1 scoop of whey
? fl. oz. of heavy cream

Meal 6:
3 eggs
1 tbs of mayo
1 oz. of cheese

Meal 7:
3 oz. of the cheddar cheese

Calories: 2,238
Fats: 152.0 (67%)
Carbohydrates: 22.8 (4%)
Protein: 188.1 (34%)


Weight: Shoulder and Back
All and all, I am lightening the weights in order to keep form near perfect, it is better to have perfect form then to throw around heavier weights 
BB Bent over Rows
145lbs x 12
145lbs x 12
145lbs x 12
125lbs x 12
Going to take the weight down to 125 because my form it terrible.

EzBar Upright Row
65lbs x 12 (Normal grip)
65lbs x 12 (Narrow grip)
65lbs x 12 (Wide grip)
65lbs x 12 (Normal grip)

Lat Pull Down
120lbs x 12
120lbs x 12
120lbs x 12
110lbs x 12
Aslo bringing this down to 110 because I feel like I am working my chest and biceps more then my back.


Front Lateral Raise (elbows straight)
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

Cable Rows
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12

[daszlosek]

I did alright today, but forgot to buy food last night, so I had an extra protein shake. The protein is higher then usually today, but I am not too concerned about it. There is a chance that I will one more day before I decide to carb up, think I will try to almost all brown rice on Saturday. The last couple weeks I have been basically eating whatever I want and though I am losing weight, I think doing a clean cut will be better for me  Looked at the scale today, it said 181 lbs, and that was after my cardio so I think I might have gained weight by tomorrow?s weigh in (another reason for the clean carb up) Well, we will see if I get under 179.2 lbs tomorrow morning  wish me luck!
Food 22-10-09

Meal 1:
3 eggs, raw
1 scoop of whey

Meal 2:
3 eggs
1 scoop of whey

Meal 3:
2 scoops of whey
3 grams of Dextrose

Meal 4:
3 serving of cheddar
1 serving of pepperoni slices
.25 cup of peanuts, unsalted roasted

Meal 5:
1/2 cup of Mozzarella cheese
1 serving of pepperoni slices

Calories: 2,078
Fats: 133.3 (58%)
Carbohydrates: 22.0 (4%)
Protein: 191.6 (38%)


Cardio:
Had fun on the agility ladder today, did about 9 minutes 30 secs on with 20 sec rest inbetween. Going to change it up next week, hopefully make it a little tougher.

Also went on the bike afterwards for 15 minutes with avg heart rate of 172 BPM.

[daszlosek]

Food didn’t go too bad today, I want to try and get it under 20 grams tomarrow though, might up cream and eggs and see how that goes 
Food 25-10-09
Meal 1:
1 oz. of cheddar cheese
1 cup of mozzarella

Meal 2:
2 scoops of whey
3 grams of dextrose
Meal 3:
2oz. of cheddar cheese
.5 cup of mozzarella

Meal 4:
3 eggs
1 fl. oz. of heavy cream
1 scoop of whey

Meal 5:
10 tbs of cream cheese
1 scoop of whey
3 packets of splenda

Meal 6:
4 tbs of cream cheese
1 packet of splenda

Calories: 2,378
Fats: 164.7 (62%)
Carbohydrates: 25.9 (4%)
Protein: 192.8 (34%)

[daszlosek]

Didn’t do so bad today, if you couldn’t tell I got my steamer (meaning I can eat a ton of eggs) Plan on steaming vegetables a little more often and adding them into my diet(trying to keep carbs under 30g with fiber) Calories and protein a little high, will try to knock that down a notch tomorrow. This also allows me to steam chicken, another plus in my diet world (any good steamer recipies?)
Food 10-26-09

Meal 1: 6 am
3 eggs
1 scoop of whey
1 fl. oz. of heavy cream
437
26.9
5.0
43.5


Meal 2: 9 am
3 eggs
2 fl. oz of heavy cream
1 packet of splenda
420
37.0
2.8
20.1

Meal 3: 12pm
5 eggs
1 tbs of mayo
456
35.6
2.5
31.6


Meal 4: 3:30-4pm
2 scoops of whey
3 grams of dextrose
240
2.0
6.0
48.0

Meal 5: 5pm
5 eggs
1 tbs of mayo
456
35.6
2.5
31.6


Meal 6: 7-8:30pm
3 eggs
214
14.9
1.2
18.9

Meal 7:
1 cheddar Cheese stick
.5 tbs of mayo
2 eggs
282
22.3
1.0
17.7


Totals
Calories: 2,436
Fats: 169.5 (62%)
Carbohydrates: 20.5 (3%)
Protein: 205.0 (34%)





Chest-
Flat DB Press (I had to lower the weight, maybe I am getting weaker, I struggled to get 12 reps on the last two sets)
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Dips (I had to do DB press first because some people were using thedip machine, so I think I wore myself out before I could get in a good set.)
BW x 12
BW x 8
BW x 9
BW x 8


Flat DB Fly
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Incline DB Press
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12

Did 10 minutes of ligh cardio afterwards. HR at an avg. 156 BPM

[daszlosek]

Food 27-10-09

I did well today, diet was mostly solid. Carbs are a little high today, but it was because of my salad for the most part (and the steamed broccoli) might tone is down a notch.

Meal 1:
4 eggs

Meal 2:
4 eggs
1tbs of mayo

Meal 3:
3 cups of spinach
.5 cup of mozzarella
7 flowerets of broccoli
2 tbs of italian dressing

Meal 4:
1 scoop of whey

Meal 5:
2 scoops of whey
3 grams of dextrose

Meal 6:
.5 cup of mozzarella
7 flowerets of broccoli
2 eggs

Meal 7:
3 eggs
1 tbs of mayo

Calories: 1,924
Fats: 114.7 (54%)
Carbohydrates: 34.3 (6%)
Protein: 190.5 (40%)

Cardio
25 minutes of writing
20 minutes of biking

[daszlosek]

Today went well I guess, though I actually added more carbs then I wanted (most from spinach and broccoli though) Tomorrow I will try to take it donw a little more, but we will see how it down. 

Food 28-10-09

Meal 1:
2 scoops of whey
3 grams of dextrose

Meal 2:
3 eggs

Meal 3:
3 cups of spinach
4 broccoli flowerets
2 tbs of itallian

Meal 4:
5 floweretts of broccoli
.5 cup mozzarella cheese
2 eggs

Meal5:
1 cheddar cheese stick

Meal 6:
2 cups of spinach
3 floweretts of broccoli
.25 cup of cheddar cheese
2 eggs
2 tbs of Italian

Meal 7:
10 tbs of cream cheese
1 scoop of whey
1 packet of splenda

Meal 8:
1 fl. oz. of heavy cream (just to try and balance out the fats and carbs, plus I needed more calories)

Weight: Shoulder and Back


BB Bent over Rows
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12


EzBar Upright Row
65lbs x 12 (Normal grip)
65lbs x 12 (Narrow grip)
65lbs x 12 (Wide grip)
65lbs x 12 (Normal grip)

Lat Pull Down
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12

Front Lateral Raise (elbows straight)
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

Cable Rows
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12

Though I brought down the weights this time around, I definitely felt a better burn in my back and my form was much better.

I also did 10 minutes of cardio with an avg. 155 BPM.

[daszlosek]

My protein % isc a little high today, but calories are a little low, I might try to eat something aftty before I go to bet, but I am not sure yet (2 fl. oz. ofheavy cream maybe?)
Food 29-10-09

Meal 1:
3 eggs
1 stick of cheddar cheese

Meal 2:
8 broccoli floeretts
.5 cup of mozzarella

Meal 3:
3 eggs
.25 cup og mozzarella
1 tbs of mayo

Meal 4:
1 scoop of whey protein

Meal 5:
2 scoops of whey protein
3 grams of dextrose

Meal 6:
3 eggs
1 tbs of mayo
.25 cup of mozza rella

Meal 7:
Cheese Stick

Meal 8:
2 tbs of Cream Cheese
1 packet of splenda

Totals:
Calories: 1,854
Fats:116.4 (57%)
Carbohydrates: 24.5 (5%)
Protein: 172.9 (38%)



Cardio:
HIIT on the agility ladder for 20 minutes, 20 sec on 10sec off, it was a very intense plyometric workout.

[Brianterz]

lol.. mostly eggs at protein shakes... Any other meat in that diet

[daszlosek]

lol.. mostly eggs at protein shakes... Any other meat in that diet

Poor college student. Just got a steamer this week it feels like Christmas because I can finally go out and buy chicken breasts.

[daszlosek]

Today was alright, my diet was a little poorer then usual. By poor I mean I went out and bought some raw chicken and veggies to steam and ate them all. Those carrots did a number, buti t was worth it considering my carb up is tomorrow. This was the first time I was able to cook my own chicken and it was amazing  Going to weigh myself tomorrow and try to keep fats as low as possible, hope everyone has a great week end. **Also, the protein bar I made had about 10 carbs in it (mainly from the peanut butter) so I am not going to have a whole bunch of those.**
Food 30-10-09

Meal 1:
Homemade Protein Bar

Meal 2:
3 eggs
1tbs
.5 cup mozzarella

Meal 3:
2 scoops of whey
3 grams of dextrose

Meal 4:
1 cheddar cheese stick

Meal 5:
1 cheddar cheese stick
2 cups of spinach
3 strips of pepper
1 tbs of easar whole fat dressing

Meal 6:
4 floweretts of broccoli
4 floweretts of cailuflower
12 baby carrots
.5 cup of mozzarella
1 cheddar cheese stick

Meal 7:
4 oz. of chicken
.25 cup of mozzarella

Calories: 2,174
Fats: 126.3 (58%)
Carbohydrates: 41.8 (8%)
Protein: 201.3 (38%)


Legs Today !
5 minute warm up

DB Squat (2 DB)
150lbs x 12
150lbs x 12
150lbs x 12
150lbs x 12

Leg Curl
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

Leg Extension
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

Seated Calf Raise
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

[daszlosek]

Food 1-11-09

Meal 1:
3 eggs
2 cheddar cheese sticks

Meal 2:
12 flowerets of Broccoli
.5 cup of mozzarella

Meal 3:
2 scoops of whey
3 grams of dextrose

Meal 4:
3 eggs
1tbs of mayo

Meal 5:
4 eggs

Meal 6:
3 eggs
1 tbs of mayo

Meal 7:
1 oz. of cheddar
1.5 serving of pepperoni

Meal 8:
1 oz. of cheddar
1.5 serving of pepperoni

Calories: 2,283
Fats: 160.0 (64%)
Carbs: 23.0 (4%)
Protein: 180.5 (32%)


Biceps, Triceps, and Forearms

Ezbar Preacher Curls
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12

Static Arm Curls
20lbs x 12
20lbs x 12
15lbs x 12
15lbs x 12

Skull Crushers
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 7 , then finished with 20lbs to 12 reps

Rope Press down
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Wrist Curls
20lbs x 50
20lbs x 50
20lbs x 50
20lbs x 50

I think my strength improved today!, but I am not exactly sure, I just felt really energized today.

[daszlosek]

I believe today went well, I hope to bring the carbs down a little bit tomorrow though might not have a salad though fiber is important.
Food 2-11-09
Meal 1:
2 eggs
1 oz. of cheddar cheese

Meal 2:
4 eggs
4 cups of lettuce
2 tbs of Italian lite
4 floweretts of broccoli

Meal 3:
4 fl. oz . of Heavy Cream
.5 scoop of whey

Meal 4:
2 scoops of whey

Meal 5:
4 eggs
1 tbs of mayo

Meal 6:
4 eggs
1tbs of mayo

Calories: 2,098
Fats: 150.2 (64%)
Carbohydrates: 28.1 (5%)
Protein: 160.2 (31%)


Weight: Shoulder and Back

BB Bent over Rows
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

EzBar Upright Row
65lbs x 12 (Normal grip)
65lbs x 12 (Narrow grip)
65lbs x 12 (Wide grip)
65lbs x 12 (Normal grip)

Lat Pull Down
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12

Front Lateral Raise (elbows straight)
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12

Cable Rows
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12

[daszlosek]

Food 3-11-09
Meal 1:
2 eggs
1 oz. of Cheddar

Meal 2:
2 eggs
1 oz. of cheddar

Meal 3:
3 eggs
1 tbs of mayo

Meal 4:
2 scoops of whey

Meal 5:
3 servings of pizza slices
1 oz. of cheddar

Meal 6:
3 eggs
1 tbs of mayo

Calories: 1,933
Fat: 142.3 (67%)
Carb: 10.9 (2%)
Protein: 144.2 (30%)


Cardio:
I ran for about 30 minutes , it was pretty intense I felt like my lungs were going to explode (in a good way)
Then I hoped of the bike for 10 minutes, 5 min. high cardio and 5 min. cool down

[daszlosek]

Same as yesterday, my protein is a little high, but that isn't too bad. I am beat and hitting the bed early, don't have class till 3pm tomorrow and hoping to get most of my homework done for the week end.
Food 04-11-09

Meal 1:
2 eggs
1 oz. of cheddar

Meal 2:
2 oz. of cheddar

Meal 3:
4 eggs
1 tbs of mayo

Meal 4:
3 eggs
.5 tbs of mayo

Meal 5:
4 oz. of chicken (precooked)
2 cups of romaine
2 oz. of cheddar cheese
1 egg

Calories: 2,050
Fats: 123.9 (55%)
Carbohydrates: 13.7 (3%)
Protein: 209.8 (42%)

Chest

Dips -
BW x 12
BW x 12
BW x 12
BW x 12


Flat DB Press
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 11

Flat DB Fly
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Incline DB Press
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12

Good workout I thought, I was crazy tired because I spent a good portion of the night studing for a Chem Exan, but still not too bad 

[daszlosek]

My diet was spot on today can't wait for my carb up on Saturday though . This time have got to try harder not to binge eat everything in site. Last week I did better, but I need to do a better job. It has been about 3 weeks since I have been back at 179 lbs and I think I am going to make it by Saturday (I was 181 this morning). I might not even have a carb up, though I really want one. It is so hard to not eat like 3 bowls of cereal in one sitting though (can't get enough wheaties, they taste so damn good), though I always feel like **** the next day.

Food

5-11-09

Meal 1:
2 eggs
1 oz. of cheddar cheese

Meal 2:
3 eggs
1tbs of mayo

Meal 3:
3 cups of spinach
2 tbs of Italian dressing
2 eggs
4 flowerets of broccoli

Meal 4:
1 Muscle Milk Light (running out of whey, coming in tomorrow)
1 scoop of whey

Meal 5:
3 eggs
2 oz. of cheddar

Meal 6:
1oz. of cheddar

Meal 7:
3ggs
1 tbs of mayo

Calories: 2,066
Fat: 144.1 (61%)
Carbohydrates: 26.6 (5%)
Fats: 160.0 (31%)

Cardio
I did HIIT plyometrics for 20 minutes today and felt like I was going to die (Thursdays are my favorite workout if you haven't noticed )

[daszlosek]

Meal 1:
2 tbs of peanut butter
1 oz. of cheddar cheese
1/2 scoop of whey (all I had left)
3 eggs

Meal 2:
2 tbs of Italian dressing
3 cups of lettuce
2 eggs

Meal 3:
1 tbs of peanut butter
1 oz. of cheddar cheese

Meal 4: ( broke my carb up , it was because my brother came down and this is the last time I am going to see him till May though that is not really a good excuse)
1 wheat wrap
2 eggs
3 cup of green pepper
1 muscle milk lite
1. oz. of cheddar

Meal 5:
Power bar

Meal 6:
Wheat sub
Turkey
1 slice of cheddar
1 cup of lettuce
.5 large cookie
20 fl. oz. Arizona Ice Tea

Meal 7:
2 Mr. Nature Trail Mix
1 strawberry poptart

Meal 8:
1 cinamon poptart
2 tbs of peanut butter
1 scoop of whey
.5 cup of fat free milk

Meal 9:
2 cups of smart start
2 cups of life cereal
1 cup of fat free milk

Calories: 4,040
Fats: 135.8 (30%)
Carbohydrates: 510.1 (50%)
Protein: 207.5 (20%)


Legs:
DB Squat (2 DB)
150lbs x 12
150lbs x 12
150lbs x 12
150lbs x 12

Leg Curl
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

Leg Extension
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

Seated Calf Raise
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

I might add another exercise, but I am not sure what it will be.

[MuZI]

I might add another exercise, but I am not sure what it will be.

Lunges? Front Squat?

[daszlosek]

Lunges? Front Squat?

I was thinking about adding the front squat for a while now, sounds like fun, but lunges also seem pretty intense.

Here is today:
I had a lot of protein in my diet today, mainly because of the 4 servings of whey I had today (it taste soo good ) Going to try and take down the protein and raise the fat (is it bad if the protein is higher anyways?)
Food 9-11-09

Meal 1:
1 scoop of whey
2 eggs

Meal 2:
3 eggs
2 slices of cheddar cheese

Meal 3:
3 cups of spinach
5 flowretts of broccoli
2 tbs of italian dressing
.25 cup of cheddar
2 eggs

Meal 4:
Preworkout shake (got it from BodyBulding.com for free when I ordered my whey and supps, it had only 4.5 carbs so I decided to have it, not bad)

Meal 5:
2 scoops of whey

Meal 6:
3eggs
1 tbs of mayo

Meal 7:
4 oz. of chicken
2 tbs of mayo
2 slices of pepperjack cheese
2 eggs

Meal 8:
3 eggs

Calories:2,277
Fats:125.8 (50%)
Carbs:29.3 (5%)
Protein:253.2 (45%)

Weight: Shoulder and Back

BB Bent over Rows
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

EzBar Upright Row
65lbs x 12 (Normal grip)
65lbs x 12 (Narrow grip)
65lbs x 12 (Wide grip)
65lbs x 12 (Normal grip)

Lat Pull Down
110lbs x 12
110lbs x 12
110lbs x 12
100lbs x 12 ( had bad form on the last couple reps of last set)

Front Lateral Raise (elbows straight)
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12

Cable Rows
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12 (struggled with these)

Went on the bike for some really intense cardio today for about 15 minutes.

[daszlosek]

Diet was pretty good today, I don't think I am going to have that much cream cheese again for a while, it was quit a bit of calories for one meal for me (though it tasted sooo good )
Food 10-11-09

Meal 1:
5 eggs

Meal 2:
10 tbs of cream cheese
1 scoop of whey
1 packet of equal

Meal 3:
1tbs of peanut butter
3 eggs
1 oz. of cheddar cheese

Meal 4:
2 scoops of whey
3 grams of dextrose

Meal 5:
3 eggs
1 tbs of mayo
1 oz. of cheddar

Calories:2,116
Fats: 148.6 (64%)
Carbohydrates: 20.8 (4%)
Protein: 168.3 (32%)

Cardio
Running was pretty intense today. I did the first 5 minutes warm up with a moderate speed then I did 6 rounds of HIIT with 30 secound sprints and 1 minutes jogs (tried to keep the jogs to a moderate run, but the last couple sets were really intense), then I ran all the way back to the Gym. Followed up the running with 10 minutes of intense biking with an avg. BPM of 168 and then did 5 minutes of light cardio for a cool down.

[daszlosek]

Went way overboard with the whey and the carbs today. My whey is carby enough as it is, but the milk and the peanut butter certainly didn’t help either, plus all the extracalories I had today. Tomorrow I am going to do much better in getting my diet under control (though I didn't really cheat, I guess…?)
Food 11-11-09
Meal 1:
2 eggs
1 oz. of cheddar
1 tbs of peanut butter

Meal 2:
1 scoop of whey
1 tbs of peanut butter

Meal 3:
2 scoops of whey
3 grams of dextrose

Meal 4:
2 eggs
1 oz. of cheddar cheese

Meal 5:
2 eggs
4 cups of iceburg lettuce
1tbs of ranch dressing
2 oz. of chicken

Meal 6:
.5 cup of fat free milk (all that was left at store )
3 eggs
1 scoop of whey

Meal 7:
3 slices of American Cheese
8 slices of Ham

Meal 8:
2 eggs
.5 cup of milk
1 scoop of whey

Meal 9:
1 scoop of whey with hot water (it is like hot chocolate I cannot believe I never thought of this before)
Total:
Calories:2,600
Fats: 131.4 (45%)
Carbs: 57.4 (9%)
Protein: 300.0 (46%)



Chest
5 minute warm up on bike

Dips -
BW x 12
BW x 12
BW x 12
BW x 12 (struggled but got the last three)

Flat DB Press (My bench went down a lot. Someone was using the 45lbs DB so I decided to use the 40's thinking I could take down another set or two, but I struggled the entire time! Maybe I am losing muscle? I do not know but if someone has an answer that would be great)
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 8
35lbs x 7 (extra cause I am worried)

Flat DB Fly
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Incline DB Press (press also went down on the last two sets)
35lbs x 12
35lbs x 12
35lbs x 11
35lbs x 11

5 minute cool down on bike
Now I am getting worried about losing muscle, maybe oyur lifts are suppose to go down a little(I hope) I will see what they look like next week before any final decisions.

[brom32]

Hey man, my lifts went down as well when i went on keto. After i carb up though they go back to where they were. I go 2 weeks before i carb up and my 2nd week in keto all my lifts are down by 5-25 pounds pending what they are. All the compound lifts are 25 pounds lower

[daszlosek]

Hey man, my lifts went down as well when i went on keto. After i carb up though they go back to where they were. I go 2 weeks before i carb up and my 2nd week in keto all my lifts are down by 5-25 pounds pending what they are. All the compound lifts are 25 pounds lower

That makes me feel better, but I did my carb up this past week and I do not plan on carbing up this week end. Hopefully after I get off keto my lifts will go back up.

[daszlosek]

Diet went well today, I had a little more carbs then I wanted, but they were mostly in my post workout shake so I figure it isn't too bad.
Food 12-11-09

Meal 1:
5 eggs
4 small sausage links

Meal 2:
2 eggs
1 oz. of cheddar

Meal 3:
1 scoop of whey
3 eggs

Meal 4:
2 scoops of whey
1 cup of fat free milk (wanted to use up the milk and it was carby so I did it with my post workout drink instead of adding the dextrose)

Meal 5:
1 oz. of cheddar cheese
2 eggs

Meal 6:
1 egg
2 slices of American Cheese

Calories:1,914
Fats: 110.5 (52%)
Carbohydrates: 32.6 (7%)
Protein: 192.8 (41%)

Cardio
Very intense plyometrics with a really good jump rope warm up, thought I was going to die. I did not do HIIT plyo today, instead I did not rests for 30 minutes. It was the best.

[daszlosek]

Still really carby and a lot of protein today, going to try to kick it down (again argh ><) probably going to try just eggs, mayo and 1 scoop of whey tomorrow and see how it goes.

Food 13-11-09

Meal 1:
2 scoops of whey
3 grams of dextrose

Meal 2:
3 eggs
1 tbs of mayo

Meal 3:
4 cups of spinach
5 floweretts of broccoli
2 eggs
2 tbs of italian dressing

Meal 4:
3 eggs
1 scoop of whey

Meal 5:
4 slices of turkey
1 cup lettuce
3 slices of tomato
2 slices of pepperjack cheese
2 packets of peanut (I was soo hungry for some reason)

Meal 6:
2.5 servings of sliced ham
2 slices of American Cheese

Meal 7:
1 scoop of whey
1 egg
2 slices of cheese

Calories: 2,405
Fats: 138.1 (50%)
Carbs: 53.9 (9%)
Protein: 249.6 (41%)

Legs:
DB Squat (2 DB)
150lbs x 12
150lbs x 12
150lbs x 12
150lbs x 12

Leg Curl
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

Leg Extension
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

Seated Calf Raise
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

[daszlosek]

Food 14-11-09

Meal 1:
3 eggs
1 scoop of whey

Meal 2:
5 eggs

Meal 3:
3 eggs
1 tbs of mayo

Meal 4:
2 eggs

Meal 5:
2 eggs
4 cups of lettuce
2 tbs of ceasar dressing

Meal 6:
5 servings of sliced ham

Meal 7:
3 eggs
1 tbs of mayo

Calories: 2,041
Fats: 136.8 (59%)
Carbohydrates: 18.5 (4%)
Protein: 194.9 (37%)


My day off form working out, decided not to carb up, my diet has been pretty steady today, I might not get a salad tomorrow to keep carbs down, but I do not know just yet. Not going to have that much deli meat in a while either, it was just too salty or atleast the ham is. (BTW those 5 servings of ham only came out to around 250 calories so nobody flip out over the massive amount of servings?.) Haven't had my last meal yet, might not have it till around 10 or 12ish, it is a Saturday after all.

[daszlosek]

Bought some Psyllium fiber the other day, if you notice under my total I added fiber as one of the macros. I am hoping to keep up with the fiber but I am not sure if it effects keto, I looked up a couple articles with not much success, but I will look up some more some other day. On another note, my calories are a little low today because I woke up around 10am, so I missed a couple meals.


Food 15-11-09

Meal 1:
2 eggs

Meal 2:
2 scoops of whey
3 grams of dextrose
2 tbs of Psyllium fiber

Meal 3:
3 eggs
1 tbs of mayo

Meal 4:
1 tbs of Psyllium fiber
3 eggs
1tbs of mayo

Meal 5:
2 eggs

Meal 6:
8 tbs of cream cheese
1 scoop of whey
1 tbs of psyllium fiber
1 packet of splenda

Calories: 1,547
Fats: 104.8 (61%)
Carbohydrates: 16.2 (w/o dietary fiber) (4%)
-32grams of dietary fiber
Protein: 131.4 (35%)


Arms today:
5 minute warm up on bike:

Ezbar Preacher Curls
35lbs x 35
35lbs x 35
35lbs x 35
35lbs x 35

Static Arm Curls
17.5lbs x 20
17.5lbs x 20
15lbs x 20
15lbs x 20

Skull Crushers
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

Rope Press down
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Wrist Curls
20lbs x 50
20lbs x 50
20lbs x 50
20lbs x 50

10 minutes of high intensity cardio with 3 minutes of rest afterwards.

[daszlosek]

Food 16-11-09

Meal 1:
4 eggs
1 oz. of cheddar
2 suasage links (omg these tasted soo bad, they were so salty I did not eat the last one)
1 tbs of peanut butter

Meal 2:
2 eggs
4 cups of spinach
6 floweretts of broccoli
2 tbs of psyllim fiber
1 scoop of whey
2 tbs of itallian dressing

Meal 3:
2 scoops
1 tbs of Pyllium fiber
3 grams of dextrose

Meal 4:
3 eggs

Meal 5:
3 eggs
1tbs of mayo
1 oz. of cheddar

Meal 6:
3 eggs
1 tbs of mayo

Calories: 2,188
Fats: 141.4 (58%)
Carbohydrates: 30.5 (5%)
-Fiber: 21.3 grams of fiber
Protein: 197.2 (36%)


Weight: Shoulder and Back
5 minute warm up

BB Bent over Rows
125lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

EzBar Upright Row
65lbs x 12 (Normal grip)
65lbs x 12 (Narrow grip)
65lbs x 12 (Wide grip)
65lbs x 12 (Normal grip)

Lat Pull Down
100lbs x 12
100lbs x 12
90lbs x 12
90lbs x 12

Front Lateral Raise (elbows straight)
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12

Seated DB Rows (Cable row machine was broken)
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12