Wick's 5 Week Keto log

[wick]

Hi All,

I started a keto diet today so I thought I'd start a log and hopefully get some advice as this is my first time and don't have much experience/knowledge on the subject. I've read a fair bit on this website and learnt a lot from it but I still feel I'm fairly clueless so if you feel I'm doing something wrong or anything feel free to chime in.

So, about me and my goals. I'm 6'3" 220lbs. I think I'm currently sitting at around 10-11% BF. Goals are to maintain muscle/strength and lose around 2-3% BF to reach 8% within 5 weeks (I hope that's realistic?). I'm going to America and Canada for a month and a bit and want to look at least decent for a week or two while I'm over there before all the booze and crap food take its toll

My PB's are in my sig but I'm currently lifting 330x5 on squats, 260x5 on bench and 465x5 on deads.

Now, this is the part I'm most clueless about.

I've outlined a 5 meal plan and it's as follows (I'll be having two protein shakes a day but each shake only contains around 2.5g of carbs each so I think that's pretty minimal?):

Meal1: 5 whole eggs + 3/4 cup of egg whites + cup of green peppers + cup of mushrooms + 3 fish oil caps
meal2: Protein shake + 2 tablespoons of olive oil + 1 tablespoon of Natty PB
meal3: 200g of chicken breast + 50g of almonds + 3 fish oil caps
meal4: Protein shake + 2 tablespoons of olive oil + 1 tablespoon of Natty PB
meal5: 200g of chicken breast + 1 tablespoon of PB + cup of green beans + 2 tablespoons of flaxseed oil + 3 fish oil caps

All this totals to:

3000cals - 199g of fat, 254g of Protein and 40g (17.3 are fibrous) of carbs. Ratio looks something like 60%/35%/5%

Does this look alright? Would you change anything?


My workout program will be Madcow's 5x5 (log is in sig also), and will be adding in 2-3x HIIT training per week. I'll add some before pics tonight when I get home from work and some after pics in 5 weeks time. Hopefully there's a difference

Cheers

[wick]

There's a couple of pics taken recently. One in favourable lighting and one in normal lighting. Is my guess of 10-11% accurate?

Anyway, so day 1 of my diet is complete. Starting weight is 100.5kg.

Ate everything in the diet listed above but will be changing meal 4. Meal 4 will be just a protein shake after training and nothing else added. I'll spread the fats I'd normal have with that shake around the day a bit to make up for it.

Went to the gym and did Madcow's Day 1 workout which is basically ramping up the weight to a heavy set of 5. Only managed to get 3 reps out with the prescribed weights on squats and bench. Motivation wasn't 100% there and my legs still had severe DOMS from the sprints.

Tomorrow I might go down to the track again and do some more HIIT but the intensity won't be as high as usual. Might keep the sprints to 60% or something.

[wick]

So after further reading I think my protein level was bit too high. My new diet will look like the the following:

Meal1: 5 whole eggs, 3/4 cup of egg whites, cup of green peppers, cup of mushrooms, 3 fish oil caps, 1 TB of olive oil

meal2: 1 TB of natty PB, 40g of Macadamia nuts, roasted

meal3: 200g of chicken breast, 50g of almonds, 3 fish oil caps

meal4: Protein shake (PWO)

meal5: 200g of chicken breast, 1 TB of olive oil, 1 tablespoon of PB, cup of green beans, 1 tablespoons of flaxseed oil, 3 fish oil caps


After plugging all that into fitday it comes to the following:

186.5f / 221p / 40.2c - 61%/33%p/6%c = 2745 cals

We shall see how this goes...

[wick]

So end of day 2 is complete.

Didn't do any exercise today as the DOMS in my legs are still quite bad. Was tempted to go down to the track for some medium sprints but decided against it as I can barely walk properly.

Ended up hitting the diet I posted earlier today. To be honest I'll have no problem in hitting that exactly each day. I work in an office so it's easy to eat whenever I want. I also prepare whatever I need to the day before so it takes no effort really. The only days I may not hit it is on the weekends, especially if I go out on Friday or Sat night. Other than that I'll hit my macros daily, no problem.

Feeling fine at the moment. Haven't felt any brain fog, less energy or anything at the moment but I guess tomorrow will be the real test as I'll be maxing on deadlifts. Hoping to hit 540x1, but should hit at least 530x1. I'll record it and post the vid in this log afterwards! Hopefully I get a good nights sleep.

Cheers

[wick]

Day 3

Maxed out on deads today. It went like so:

130kgx5 (286lbs)
155kgx1 (342lbs)
180kgx1 (397lbs)
210kgx1 (463lbs)
230kgx1 (507lbs)
240kgx1 (530lbs)
250kgx0 (550lbs)
150kgx12 (330lbs)

Pretty happy with that. Not sure what was going on in my head when I decided to jump 10kg/20lbs though. Pretty confident I had 540lbs in me tonight if I didn't jump straight up to 550lbs. Vid below if you want to check it out.

Diet wise today I've managed to hit my macros perfectly. Actually feeling really good today. Feeling very energetic and not lethargic at all. So far I'm loving keto!

Weight was 99.6kg (219.6lbs) today. Interested to see what I'll weigh on Friday. It's probably me just losing water weight though.

[wick]

Day 4 & 5

Didn't write anything yesterday as there wasn't much to update. Didn't go to the gym and my diet was spot on again.

Today I went to the gym to do Madcow's 5x5 Friday's/day 3 session which is 'medium day'.

Everything felt alright in the gym weight wise but I was weighing 99kg which means I've lost 1.5kg (3.3lbs) since Monday. I've read that it's common for people to lose a lot of water weight at the start but does that amount sound ok? Is it too much? Not sure if anyone is reading this but if you are please let me know! I think I'm looking leaner already too, but that's just probably my imagination. Energy levels are good, perhaps even better than normal and I'm cutting! Feeling good so far. <3 keto

Diet was spot on again today. Haven't had dinner yet but it'll be what I usually have.

Tomorrow I'll go to the track and do 5x100m sprints and maybe as well on Sunday, depening on how I feel.


Cheers!

[wick]

Day 6

copied a recipe from the keto forums today and made myself a low carb pizza. It was awesome. Only had 1 piece though as it's pretty damn calorie dense. Here's the result:



1 slice = 453 cals
39f 3.7c 30p

So that put my totals for the day at:

Total
2847
197f / 26.1c / 226p

a little bit above what I'm normally at but oh well. What's one day?

[wick]

Day 7 & 8

Went out Sat night for a work mates going away party. Wasn't going to drink but ended up having 6 low carb beers and a kebab at 3am which is probably the worst part. As a result my weight today was 99.5kg.

Going to be super strict from now till I go away. No more beer & no more cheating, at all. Don't care what it takes, I'm going to be at 8% BF in 4 weeks time.

Today's diet =

2640 cals
191.2f/19.8c/205.5p

65/3/31 ratio

[akc1566]

Just curious, but how much cardio do you do in addition to your weightlifting? Was wanting to see how much the protein helped/hurt during extended cardiovascular activity.

[wick]

Just curious, but how much cardio do you do in addition to your weightlifting? Was wanting to see how much the protein helped/hurt during extended cardiovascular activity.

I only do 2-3 HIIT sessions a week which usually consists of 5x100m sprints or 4x200m. Something like that anyway. I don't do any cardio which takes a long time. When I have in the past my strength has dropped very quickly. Hopefully HIIT is different..

[wick]

So I've decided to give IF a go. It's going to be tough as I've always eaten first thing in the morning my whole life.

I'll be having 3 meals a day. One at 1pm, one at 4:30pm ish and one at 8pm.

First two meals will be roughly 25% of my daily calories and the last will be a massive 50% (looking forward to pigging out on that one).

Macros will still be the same keto style. 65% fat, 30% protein and 5% carb. Going to total around 2650 cals on off days and around 2750 on my on days. Extra cals from on days will be from a protein shake.

Meal plan is as follows:

1) 5 Eggs, cup of Capsicum, cup of Mushrooms, rash of bacon, 1 serve coconut oil.

2) 200g Chicken Breast, 50g Almonds

3) 200g Chicken Breast, 50g Macadamia nuts, 1 cup of green beans, 1 serve of my keto pizza (pic above) and 1 serve coconut oil. (On day will include a protein shake)

All that adds up to 2650 cals or 2750 for my on days.

Now, the third meal may change a bit depending on whether I cook the keto pizza or not. When I don't have it, I'll replace with 2 TB of natty Peanut Butter and 1.5 servings of cream cheese. The ratio and cals are pretty much the same when I add those in.

Will be starting this tomorrow!

[wick]

Day 9

Today's cals = 2711

ratio: 66%/5%/29%

Weight was 98.6kg! Dropping back down nicely. A dude at my gym (no homo) even said I was looking lean. Getting there! Also my strength hasn't dropped yet. Pretty much identical to last week. Hopefully it holds.

[wick]

Day 10

cals = 2713

193g fat / 42 carbs (19 fibre) / 202 protein

64%/ 6%/ 30%

So first day of IF is complete. Fasting in the morning wasn't as bad as I was expecting. Was starting to get hunger pains at around 11am but only slight. I loved pigging out and eating around 1200 cals for dinner though. I could definitely get used to this. Bulking will be awesome with IF! Dinner would be huuuuge.

[wick]

Worksafe here were doing free health checks at my work today. They measured cholesterol, blood glucose, waist size and blood pressure.

Blood pressure was 124/80. Normal is 120/80

HDL Cholesterol was 1.49. Normal is 1 or more.

Total Cholesterol was 5.85. Normal is 5.5 or less. But since my HDL is quite high apparently the ratio between good and bad is in the normal range.

Blood glucose was 5. Normal is 6.5 or less.

Waist measurement was 84cm. Normal is 94cm or less.

Overall she said I was pretty much picture perfect and to keep up whatever I'm currently doing. Yay for keto

[wick]

Day 11

Weight: 98.4kg/217lbs. Total lost so far 2.6kg / 6lbs

Total cals: 2727

188.7 fat / 40.75 carb / 216.4 protein

62%/6%/32%

Went to the gym today. Strength is still there. Maybe a fraction lower but it's still holding well.

Going to do some sprints tomorrow and Sunday. Hoping to be in the 97kg region next week. Really starting to notice myself leaning up. Abs are very visible now! My adonis belt is starting to pop out as well! Swoit!! Can't wait to see what I look like in 3 weeks.

[hydraides]

Sweet Deadlifting

[wick]

Sweet Deadlifting

Cheers!

Day 12 & 13

Did some HIIT yesterday and today. Yesterday I did 5x100m @ 100% sprints and today I did 3x200 @ 60-70%.

Diet yesterday was pretty good. Macro was the normal 65/30/5.

Decided to make a beef stir-fry from a recipe I got on the internet. Not 100% sure on the breakdowns but I shouldn't be too far off. Made 5 servings. Each was:

514 cals. 34.6f/7.34c/41.82p.

Today I went and bought some Kangaroo meat. First time I've had it and it was pretty nice! It's not the best for Keto though. The meat is extremely lean. It has less than .1g of fat and 23.1g of protein per 100g serving so it's just all lean meat. Had to compensate by having extra almonds and coconut oil.

Anyway, today's macros will be 66/29/5

19 days left until I go overseas! Can't wait

[wick]

Day 14,15 & 16

Been hitting my macros fine the past few days.

Lost a bit of strength on bench and squats but deads have held.

Weight has dropped down to 97.9kg. Have to step it up a gear if I want to hit 8% BF by June the 11th.

Did 440x5 today on deads fairly comfortably. Probably could've done 450x5 or 460x5. I'll jump up 10lbs the next couple of weeks anyway.

Here's my deadlift vid from tonight:

[wick]

Day 17

Weight: 97.8kg/215.6lbs. Loss of 3.2kg/7.1lbs so far.

Calories: 2662

Fat: 197g
carb: 34g (23g net carbs)
Protein: 197g

65/5/30%

Went to the gym tonight and just did a 20 min walk on the treadmill. Put it on an incline (machine said 4) and walked at 6.5km/h. It said I burned 300 cals during that time. Actually worked up a bit of a sweat! Pretty unfit though. Not going to have a day off between now and the end of this diet. I'll be at least doing 20 mins of low intensity stuff every day.

[wick]

Day 18

Weight: 97.7kg/215.4lbs. Loss of 3.3kg/7.3lbs.

Cals: 2614

Fat: 194g
Carbs: 31.7g (21g net carbs)
Protein: 195g

65/5/30%

Did Madcow's 5x5 day 3 today. Lost a bit of strength on bench but very little on the rest I think. I'll post up some progress pics shortly. Love being able to see my abs. It's been a while!

[wick]

Day 19 & 20

Both days I ate the exact same thing which was:

cals: 2570

f: 185g
c: 32.5g (19.5 net)
p: 189

64/5/31%

Didn't weigh myself yesterday but today I was 95.9kg/211.5lbs. I usually weigh myself around 6pm but this was first thing in the morning so I was dehydrated and had 0 food in me. I should be back into the 97's tomorrow I reckon.

Just did some HIIT yesterday and some low intensity stuff today. 12 days left!

[wick]

Day 21

Cals : 2,543

Fat: 183.3
Carbs: 40.3 (23.7 net carbs)
Protein: 185.3

64/6/30%

Weight was 97.4kg/214.8lbs. Total lost: 3.6kg/8lbs.

Still losing weight steadily but starting to think 8% won't happen before June 11. I'll be happy if I hit 9% but I'll still be shooting for that magic number 8. 10 Days left!

[wick]

Day 22

cals: 2570

f: 185g
c: 32.5g (19.5 net)
p: 189

64/5/31%

Went to the gym and just did some low intensity stuff on the treadmill tonight for 30 mins. Weight was unchanged at 97.4kg but I haven't taken a poop in a couple of days. Might have to up my fibre



my spicy beef and bean casserole I made tonight. Tastes pretty damn good I have to say. Very quick and easy to make too.

Made 6 servings.

Each was:

Cals: 615

Fat: 39g
carb: 9.5g (5.7g net carbs)
Protein: 52g

58/6/36%

[maimed]

Get ripped and strong bro! In on this log.

[wick]

Get ripped and strong bro! In on this log.

cheers mang. Unfortunately I won't be getting strong here but hopefully rippeddd. Only have 8 days until the end anyways. Hopefully be 9% BF. I'll be happy with that.

Day 23



So that's my fitday.com breakdown of what I've eaten today.

Went to the gym and did some heavy training (madcows 5x5 day 2) which involves, light squats, incline and heavy deads. Ended up only getting 4 reps with 205kg (452lbs). Not too bad, I guess. Did 10 mins on the cross-trainer afterwards at a fairly high intensity.

Weight was unchanged again, though. Still sitting on 97.4kg/214lbs.

[wick]

Day 24 & 25

cals and macros exactly match the 23rd day.

Weight still sitting on 97.4kg. It hasn't changed since Monday but I feel I'm a bit leaner. It could be just my imagination but fairly sure it's not. I have one week left to lose as much fat as possible! I'm fairly happy with my BF levels at the moment but another .5% would be great.

[wick]

Day 26



^^

Breakdown of what I ate today. Reducing cals a bit since my weight hasn't budged for a week. I know I'm meant to wait 2-3 weeks before reducing but I don't have that much time! less than 6 days left!

Weight this morning was 95.9kg which was the same as Sunday when I weighed myself in the morning.

[wick]

Day 27 & 28

cals n macros were basically the same as the last pic I posted.

Weight has finally dropped down a bit today. Currently sitting at 97.2kg/214.3lbs.

Lady at work brought in those fundraising chocolates. God damn I was so tempted. The box was staring at me every time I walked past. Didn't give in though.

[wick]

Day 29

Cals: 2445

Fat: 175g
carb: 50g (30g net)
Protein: 190g

63/8/29

Woke up at 6:45am and headed to the gym to do 30 mins of LISS before work. Weight was 96.1kg but that's morning weight, not evening weight when I usually weigh myself.

[Ever_Arias]

Day 22



my spicy beef and bean casserole I made tonight. Tastes pretty damn good I have to say. Very quick and easy to make too.

Made 6 servings.

Each was:

Cals: 615

Fat: 39g
carb: 9.5g (5.7g net carbs)
Protein: 52g

58/6/36%

recipe please?