Mikes Keto Progress -> Going to Mexico!

[miikeb]

Started my Keto diet today. This is not my first attempt, I have been struggling with Keto for the past 4 weeks or so. The first two weeks were amazing. On my first carb up I binged, then I had a trip for work where I went off Keto. No excuses. Then I tried to get back on again, carb up turned in to a binge again, 3-4 days later here I am.

My plan is to go from 204 where I am now (though some of that is probably excess water from binging) to 180lbs pre carb up before I leave to go to Mexico on January 10th.

Honestly I loved how I felt in Keto when I first started, so I could see this turning in to a lifestyle diet for me but we will see how things go.

I will be eating a lot of the same foods as I am in Afghanistan and only have what the chow hall offers. Also because of this my calorie information is guessing on sizes so I may have to adjust my calories since my perception may not always be accurate. I will pay extra attention to avoid questionable foods also. I think part of what sabotaged me in the past was eating things like BBQ Ribs where I did not know the sugar content of the glaze/sauces and may have been kicking myself out of Ketosis. I will make sure to only eat things I can be reasonably accurate of the carb content.

I workout a lot out here because well, I have a lot of free time and it helps it pass.

I do a full body lifting workout MWF. Starts with warmup and 3 working sets of Squat, Deadlift, Brench Press, Pullups, Bent Over Rows then throw in some isolation and core work. In addition I run 2 days on 1 day off and do the elliptical every day but Sunday and twice on non running days. We will see how this goes on Keto.

Current Stats:
6'2
204lbs
18-20% Body Fat

Goal:
180lbs Pre Carb Up by January 10th 2013.
12% Body Fat

Plan is for 2200 calories on non lifting days and 2500 on lifting days to start. Doing IF and 65/30/5 F/P/C macros.

[miikeb]

Day 1:

Weigh in @ 204lbs
35 minutes on the elliptical after waking up, HIIT to kick start keto. Elliptical said I burned 410 calories.
25 minutes of the elliptical between lunch and dinner. Moderate intensity, burned 215 calories.
4 sets of 15 Pushups.

Meal 1:
Item Cal Fat Carb Pro
Scrambled Eggs 280 22 0 20
Creamy Ranch 110 11 3 0
Bacon 240 19 0 15
Cornish Hen 340 25 0 29
Salad w/ olives 60 4 4 0

Snacks:
Quest Bar (Cinn) 170 6 6 20
Qst Bar (Va/Alm) 200 9 4 20

Meal 2:
Fried Eggs 280 20 0 28
Bacon 160 13 0 10
Eggs 210 15 0 21
American Cheese 140 8 2 8

Macros for the day are 2190 Calories, 159g of fat, 19 net carbs, 171g of Protein.

[JustKetoTrackin]

Well apparently Mikes account go banned so he asked me to post for (friend) so he can get advice/encouragement during his progress)

Anyway, weighed in today at 192. Had a lot of junk on Sun/Mon and felt bloated as heck but after losing 12lbs of what was obviously water weight literally overnight I feel amazing. I used the same scale, doctors office style, so I am pretty confident it is accurate. Belt also fits 2 loops tighter. I had been weighing in at about 191-194 pre pig out.

Todays Activity:

Run 3 miles in 25 minutes 30 seconds

Lifting

Incline Barbell Bench 65x10, 95x8, 115x6,6,6
Squat 95x8, 135x6, 185x4,4
Chinups 6, 5, 4
Deadlift 245x5, 4
Upright Rows 85x8, 8, 8
EZ Bar Curl 85x5, 75x7, 7
Situps 25, 15
Dips 7, 6, 6
DB Press 55x5, 5, 5

Diet:

Meal 1:
Item Cal Fat Carb Pro
American Cheese 140 8 2 8
Creamy Ranch 110 11 3 0
Bacon 200 17 0 13
Salad w/ olives 60 4 4 0
Sour Cream 230 21 3 3
Scrambled Eggs 280 22 0 20
Turkey Burger 400 18 0 56

Snack/PWO:
Protezyme 135 3 3 24
Qst Bar (PB Sup) 210 10 4 20

Meal 2:
Eggs 280 20 0 28
Bacon 160 13 0 10
American Cheese 140 8 2 8

Total:
Cal Fat Carb Pro
2345 137 21 190

[JustKetoTrackin]

No weigh in today, trying to use the mirror instead plus I am just getting started but I definitely feel great. I am hungry a lot but we will see if that fades over time. If not I will check the scale and reevaluate my calories.

Anyway, todays log:

Activity:
35 minutes on elliptical between 9 and 17 resistance. Read 410 calories burned.
Ran 3 miles in 24 minutes 52 seconds. App said 455 calories burned.

(I record what it says as far as calories burned more as an objective measurement from my other times on the equipment and not because I believe what it says)

Tonight was wing night in the chow hall which is perfect for Keto, and it is by far my favorite food they serve. Broke IF today so I could go to chow early and get some since they would not normally be served by the time I broke IF. Also went a bit higher than I wanted on my calories and protein.

Meal 1:

Item Cal Fat Carb Pro
Scrambled Eggs 140 11 0 10
Creamy Ranch 110 11 3 0
Chckn Wings(12) 864 60 0 96
Salad w/ olives 60 4 4 0

Meal 2:

Creamy Ranch 110 11 3 0
Chckn Wings(7) 504 35 0 56

Meal 3:

Sausage Patty 125 9 0 11
3 Fried Eggs 210 15 0 21
Bacon 160 13 0 10

Total:
Cal Fat Carb Pro
2283 169 10 204

[JustKetoTrackin]

Last couple days were pretty crazy. I went from working overnight shift to starting the next day as day shift. Not sure how I should do my macros so I kind of just ate until I wasn't hungry anymore. Macros for the last 3 "days" were:


Cal Fat Carb Pro
1585 99 38 132
1540 96 28 124
2153 129 16 197

I need to be careful about lowering the protein/carbs and upping the fat. Two days of low cal are due to all the meals being within 36 hours of each other. I did HIIT after the slightly high carbs, still feel like I am in Keto. Did lifting and running Saturday, elliptical on Sunday and took Monday off.

Workout Saturday was:
Bench Press - 95x12, 10 135x5,5
Squat - 95x8, 135x6, 185x5, 5
Pullups - 6,6,5
Curls - 85x6,6,6
Upright Rows - 85x8,8,8
Dips - 8,8,6

Workout Saturday didn't feel that great but I am loving Keto so far. Trying to figure out when to do my first carb up.

[JustKetoTrackin]

Ran 3 miles yesterday and had a good lifting session. Weighed in at 190lbs.

Macros for the day were:

Cal Fat Carb Pro
2236 143 41 184

Feeling like I need a carb up here soon, going to hold out until Sunday I think.