k3n12ock's & Keto - The Mission

[k3n12ock]

I've been lagging and I've gained weight. Time to get serious.

A little about me, I have always been fat. From childhood, I was chunky. Through elementary up to high school, I was overweight. When I moved to MN in late 1999, it was a new experience. Lots of partying, booze, and drugs. Still I always floated around 265 - 270. Move ahead to 2005, my father past away in April. Though I didn't realize it then, food was my escape. Over say, the next year, I balloned up to over 380lbs. My health was horrible and I was at my worse. Doctor told me at this rate, I won't be living much longer (27yrs old -5'7, 380lbs+). He suggested gastro, which I went through with. First few years were great. Lost over 120lbs. Then.. came back and bad eating habits came back, back up to 280.

Last year I tried that so called HCG diet because one of my friends did it and she lost a bunch of weight. So, in 30 days, 500-600 cals per, I lost about 35lbs. Didn't work out, or take protein. Just made sure I was around those cal intake per day. Little did I know, I would lose muscle mass and that 500-600 per day, I would lose the weight any way.

I moved to Maryland and started a new job last March. I was about 265 then. Having a bit more money and less responsibilities, I ate more, fast food, restaurants, junk. Last weekend, I went and bought a scale and I gained almost 15lbs albeit I go to the gym 3-5 times a week. I was confused by this so I hope that some weight gain was from muscle as my lifts, though not heavy, have gone up from when I started up again.

Enough about that, more about the keto log.

So I did a bit of research a while back about keto but never tried it so for the last 2 weeks, I've been going through the forums and learning up on it, although I'm still not 100%. According to Man2krx's diet calc, these are my results.

RESULTS FOR MEN

BMR: 2445
BMR+Activity: 2445
Target BMR with diet: 1956

TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)
Calories Grams
Fat 1193 133 Your Bodyweight (a)
Protein 551 138 282 Remember, on g of protein per meal, this DOES NOT include PWO shake protein.
Carbs 92 23
Total 1836

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE) Meals per day:
Calories Grams 5
Fat 239 27
Protein 110 28
Carbs 18 5
Total 367

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)
Calories Grams
Fat 1023 114 Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 for the entire carb up.
Protein 972 243 Per day on carb up minimum
Carbs 3837 959 Per carb up phase (to restore most all your glycogen)

Today is officially day 3. Unfortunately I was not able to go the suggested route with waking up, do HIIT for the first 2 days but I did cut out the carbs with more protein and fats. I plan to do this for as long as needed. I'm tired of being overweight. I see my friends in other states have lost weight and know that I can do it too. Will power is my weakness, I shall overcome.

[k3n12ock]

Saturday November 3, 2012

My 1st day on keto. I know it was NOT the best as long nights lead to sleeping in (why I didn't do HIIT!) I slept in so I didn't get as many meals as I should have so I ate a little more per meal. My meals looked like this:

Meal 1:
4 whole large eggs, 2 oz of Muenster cheese - 480Cal total - 34g Fat - 36g Protein - 4g Carbs

Meal 2:
1 can Starkist tuna, 2 oz of Muenster cheese- 270cal total - 18g Fat - 25g Protein - 0g Carbs

Meal 3:
2 Johnsonville smoked sausage & cheddar links - 400cal total - 34g Fat - 16g Protein - 4g Carbs

Meal 4:
2 Oscar Mayer cheese hot dogs - 240 total cal - 20g Fat - 10g Protein - 4g Carbs

Meal 5:
Brown & serve breakfast sausage, 1 serving (3 links) - 180 cal - 16g Fat - 7g Protein - 2g Carbs

Total for the day:

1570 Total cals - 112g Fats - 94g Protein - 14g Carbs

Not nearly enough of everything according to the calc. Question: should I be counting saturated/poly/mono/trans fats separately? Same with sodium, should I be?

[k3n12ock]

Sunday November 4, 2012

Day 2. Got in more cals, fats, protein, and carbs. Still not enough but steadily adjusting. Did not feel hungry at all. Head was hurting on and off through the day though.

Meal 1:
2 whole large eggs, 2 oz of Muenster cheese - 340 cals - 25g Fat - 24g Protein - 2g Carbs

Meal 2:
2 Johnsonville smoked sausage & cheddar links - 400cal total - 34g Fat - 16g Protein - 4g Carbs

Meal 3:
2 whole large eggs, 2 oz of Muenster cheese - 340 cals - 25g Fat - 24g Protein - 2g Carbs

Meal 4:
2 Chicken breast fillets, 2tsp Sweet & Spicy Mustard - 280 cals - 18g Fats - 26g Protein - 2g Carbs

Meal 5:
2 Johnsonville smoked sausage & cheddar links - 400cal total - 34g Fat - 16g Protein - 4g Carbs

Total for the day:

1760 cals - 136g Fat - 134g Protein - 14g Carbs

Still modifying. Going to buy some greens today as I know I'm not getting enough of them in.

[k3n12ock]

Monday November 5, 2012

Day 3. Woke up and weighed myself. I was 278lbs, exactly 5lbs from since Wednesday. A fluke? Maybe, but I'll take it. Anything to keep me motivated. So far I've had 1 meal. I will post everything tonight before bed.

I also realized those beddar cheddars have way too many calories by themselves so I've cut them out.

Edit:

Here are my meals for today.

Meal 1:
Brown & serve breakfast sausage, 2 serving (6 links) - 360cals - 32g Fat - 14g Protein - 4g Carbs

Meal 2:
ON Gold Standard Whey, 2 scoops - 260Cals - 3g Fat - 48g Protein - 8g Carbs

Meal 3:
2 Chicken breast fillets, 2tsp Sweet & Spicy Mustard - 280 cals - 18g Fats - 26g Protein - 2g Carbs

Meal 4:
1 can Starkist tuna, 2 oz of Muenster cheese- 270cal total - 18g Fat - 25g Protein - 0g Carbs

Meal 5: POW shake
ON Gold Standard Whey, 1 scoop - 130Cals - 1.5g Fats - 24g Protein - 4g Carbs (nor included in total)

Meal 6:
1 Chicken breast fillet, Brown & serve breakfast sausage, 2 serving (6 links), 2tsp Sweet & Spicy Mustard -
510Cals - 41g Fats - 27g Protein - 6g Carbs

Meal 7:
2 Oscar Mayer cheese hot dogs - 240 total cal - 20g Fat - 10g Protein - 4g Carbs

Total for the day:

2050Cals - 133.5g Fats - 174g Protein - 28g Carbs - Includes POW shake

+

30 mins on the elliptical - Heart rate: 140 - Mixed in some HIIT in there as well - 357Cal

Total: 1693Cals - 133.5g Fats - 174g Protein - 28g Carbs

[k3n12ock]

Day 4

Meal 1:
4 whole large eggs, 2 servings Bacon (6 slices) - 520Cals - 39g Fats - 39g Protein - 4g Carbs

Meal 2:
ON Gold Standard Whey, 1 scoop - 130Cals - 1.5g Fats - 24g Protein - 4g Carbs

Meal 3:
2 Chicken breast fillets, 2tsp Sweet & Spicy Mustard - 280 cals - 18g Fats - 26g Protein - 2g Carbs

Meal 4:
Brown N Serve Breakfast Sausage (4 links) - 240 Cals - 21.3g Fats - 9.3G Protein - 2.7G Carbs

Meal 5:
2 McDoubles, no bun - 460 Cals - 34g Fats - 34g Protein - 4g Carbs

Meal 6:
1 can Starkist tuna, 2 oz of Muenster cheese- 270cal total - 18g Fat - 25g Protein - 0g Carbs

Did 20 mins of cardio - 277cals
Lifted as well. Worked traps & shoulders.

Total for the day:
1689 Cals (minus the 277) - 132g Fats - 157g Protein - 15g Carbs

[k3n12ock]

According to these ketostix, I'm in ketosis at a "moderate" level. Anyone know if that's good or should I go "higher"?

Day 5

Meal 1:
3 whole large eggs, 2 servings Bacon (6 slices) - 450Cals - 34.5g Fats - 33g Protein - 3g Carbs

Meal 2:
Fried Chicken Breast w/ skin, 2tsp Sweet & Spicy Mustard - 372Cals - 27g Fats - 33g Protein - 8g Carbs

Meal 3:
Brown & serve breakfast sausage, 2 serving (6 links), 2tsp Sweet & Spicy Mustard
370cals - 32g Fat - 14g Protein - 4g Carbs

Meal 4:
(1) Salsa Jack Snack Sticks - 90Cals - 7g Fats - 6g Protein - 1g Carbs

Meal 5:
Fried Chicken Breast w/ skin, 1 tsp Sriracha - 372Cals - 27g Fats - 33g Protein - 9g Carbs

Meal 6:
(1) Salsa Jack Snack Sticks - 90Cals - 7g Fats - 6g Protein - 1g Carbs

Total for the day:
1749 Cals - 135g Fat - 125g Protein - 24g Carbs

[GazzyB]

According to these ketostix, I'm in ketosis at a "moderate" level. Anyone know if that's good or should I go "higher"?

First of all, well done for doing so well so far. With regards to the stix, it doesn't matter if they barely change or go deep purple; as long as they show a change, you're in ketosis. It doesn't matter how dark they go. If anything, showing regular deep shades of purple can be harmful to your body.

Keep up the good work!

[k3n12ock]

First of all, well done for doing so well so far. With regards to the stix, it doesn't matter if they barely change or go deep purple; as long as they show a change, you're in ketosis. It doesn't matter how dark they go. If anything, showing regular deep shades of purple can be harmful to your body.

Keep up the good work!

Thanks! Why is it harmful?

[GazzyB]

I can't remember off the top of my head. It's not going to kill you or anything, but having loads and loads of excess ketones does something to your liver I believe. As long as the stix go a little bit pink, you're fine!

[k3n12ock]

Day 6

Meal 1:
3 whole large eggs, 2 servings Bacon (6 slices), 1tbsp butter - 510Cals - 39.5g Fats - 33g Protein - 3g Carbs

Meal 2:
Greek Tomato salad w/ Feta cheese & Olives, 10oz Grilled chicken breast, 1 Salsa Jack Snack Stick
520 Cals - 41g Fats - 25g Protein - 15g Carbs

Meal 3:
Brown N Serve sausage, 1 1/3 serving (4 links), 1 Salsa Jack Snack Stick , 2tsp Spicy Brown Mustard
340Cals - 28g Fats - 12g Protein - 4g Carbs

Meal 4:
(2) beef burger patties, 2tsp spicy brown mustard - 500Cals - 34g Fat - 42g Protein, 2g Car

1870Cals - 143g Fats - 115g Protein - 24g Carbs

20 mins on Elliptical - 211Cals + did legs today

Total for the day:
1659Cals - 143g Fats - 115g Protein - 24g Carbs

[jcpryor3]

Looking great so far! How long did it take you to enter ketosis? Keep up the good work. I'll be following your log.

[k3n12ock]

Looking great so far! How long did it take you to enter ketosis? Keep up the good work. I'll be following your log.

Thanks bud! I started this past Saturday but didn't get ketostix until Wednesday and was in ketosis already. I would say 2-4 days depending on what you eat and your body.

[jcpryor3]

Thanks bud! I started this past Saturday but didn't get ketostix until Wednesday and was in ketosis already. I would say 2-4 days depending on what you eat and your body.

Sounds good. Do you notice any difference with your energy levels or anything else? Just tested for ketones this morning and I'm in ketosis. It's somewhere between small and moderate. I'm excited! Let's do this thing man! We got it.

[k3n12ock]

Sounds good. Do you notice any difference with your energy levels or anything else? Just tested for ketones this morning and I'm in ketosis. It's somewhere between small and moderate. I'm excited! Let's do this thing man! We got it.

Energy levels? Man, I am so sleepy sitting here at my desk, lol.

[GazzyB]

It'll pass! Just dig deep!

[jcpryor3]

Energy levels? Man, I am so sleepy sitting here at my desk, lol.

Lol I was feeling the same way yesterday. Surprisingly, I felt okay when I ate breakfast this morning. The first two days I wanted to throw up. Like Gazzy said though, we gotta dig deeper. It'll eventually pass. My eyes are getting heavy as I type lol

[k3n12ock]

Busy weekend so didn't get to update. I over ate on carbs Friday and failed to keep track. Saturday & Sunday back to low carb and still in ketosis. Here's a general look at total amounts for Saturday & Sunday.

Saturday, November 10, 2012 - Day 8:
1750Cals - 134g Fats - 110g Protein - 10g Carb

Sunday, November 11, 2012 - Day 9:
1459Cals - 102g Fats - 114g Protein - 23g Carb

On a side note, I weighed in at 275. Down 8lbs!

Also, I am renting a room here in MD in a shared house. So the landlords live on site as well (older couple) and they see my cook and see what I eat. The wife asks me what I'm on and can you believe she had the nerve to tell me she "knows" about diets and they way I'm eating, I will gain all the weight back and fail. I literally got pissed off. I told her "We'll see" and walked away. More motivation to show her that she doesn't know squat!

[GazzyB]

Oh I hate that! People always think they know best and that you're an idiot because obviously eating fat makes you fat.

[k3n12ock]

Monday Nov. 12 - Day 10

1724 Cals - 130g Fats - 175g Protein - 38g Carbs. Went over carbs because I actually forgot to count a snack, fail.

[k3n12ock]

Nov 13, 2012 - Day 11

1920 Cals - 117g Fats - 194g Protein - 22g Carbs

Been varying my cals per day to get in more protein. Seems to be working. I felt hungry at around 5pm and didn't have anything to eat so I went and bought a small bag of Utz pork rings. YUM! No carbs!

I weighed myself this morning as well. 273lbs! Down just under 10lbs!

[jcpryor3]

Nov 13, 2012 - Day 11

1920 Cals - 117g Fats - 194g Protein - 22g Carbs

Been varying my cals per day to get in more protein. Seems to be working. I felt hungry at around 5pm and didn't have anything to eat so I went and bought a small bag of Utz pork rings. YUM! No carbs!

I weighed myself this morning as well. 273lbs! Down just under 10lbs!

That's great man! Pork rinds are great. I love the spicy ones. Can't beat 0 carbs.

[k3n12ock]

That's great man! Pork rinds are great. I love the spicy ones. Can't beat 0 carbs.

I know right. I stocked up on some and some pork cracklings. Great snack.

Here's my log for Wednesday, Nov 14 - day 12.

Meal 1:
3 Large eggs, 1 tbsp butter, 1 serving Breakfast sausage (3 links), 1 Salsa Jack snack stick
560Cals - 43.5g Fats - 32g Protein -5g Carbs

Meal 2:
ON Gold Standard Whey, 1 scoop - 130Cals - 1.5g Fats - 24g Protein - 4g Carbs
Meal 3:
8oz Pork Loin, 1 cup Chinese Broccoli, 1 serving Asparagus Spears (12), 1tbsp oil, 1 tbsp Oyster sauce
449Cals - 23g Fats - 49g Protein - 13g Carbs

Meal 4:
1 Bag pork Rinds - 200Cals - 12.5g fats - 20g Protein - 0g Carb

Meal 5:
2 Beef patties, 2 servings Mozzarella cheese, 1tsp Sweet & Spicy Mustard - 650Cals - 46g Fats - 58g Protein - 3g Carbs

Snacks: 2 total pieces of Sugar Free gum - 8 cals - 0g Fats - 0g Protein - 2g Carbs

Total:
1997 Cals - 127g Fats - 183g Protein - 26g Carbs
20min Elliptical - 202 Cals

1795Cals - 127g Fats - 183g Protein - 26g Carbs

Energy has been good today. I've been really tired and dozing off at work almost every day for the last 4-5 weeks. Haven't dozed off today.. yet LOL

[k3n12ock]

Hiya. Weighed myself again this morning, 271lbs! Down 12 pounds! Feeling good. Last few days been feeling slightly tired but have not dozed off like I usually do. I ate over my 1836 cal limit because I made and ate some awesome deviled eggs. They were great! I was just over 1g in carbs, so I guess that's a positive.

November 15 - Day13

Meal 1:
3 whole eggs, 1 serving Breakfast sausage (3 links) - 390Cals - 29.5g fats - 25g Protein - 5g Carbs

Meal 2:
Caesar Salad w/ Creamy Caesar Dressing, Pepsi Max 0 Cal - 320 Cals - 26g Fats - 5g Protein - 12.8g Carbs

Meal 3:
Utz Pork Rinds - 200 Cals - 12.5g Fats - 20g Protein - 0g Carbs

Meal 4:
2 Beef Burger patties, 2 servings Mozzarella, 2tbsp Bacon Bits, 1 Jalepeno, 1 tbsp Sweet & Spicy Mustard, diet Pepsi
704Cals - 49g Fats - 64g Protein - 3g Carbs

Meal 5:
Home Made Deviled eggs w/ Bacon
410 Cals - 32g Fats - 20g Protein - 1g Carbs

Snacks - 2 pieces of Stride sugar free gum

Total:
2032 Cals - 150g fats - 134g Protein - 24g Carbs

[Cowmustard]

12 lbs is awesome mate!!!! subbed in for future excellence.

[jcpryor3]

Hiya. Weighed myself again this morning, 271lbs! Down 12 pounds! Feeling good. Last few days been feeling slightly tired but have not dozed off like I usually do. I ate over my 1836 cal limit because I made and ate some awesome deviled eggs.

Deviled eggs huh? Sounds delish! Mind telling me how you made them? Also, great work on losing 12 pounds so far. Stick with it and you'll have even bigger results. Can't wait to weigh in Monday morning. Stay tuned!

[k3n12ock]

Internets been down and haven't had time to update. I'll be going back home for Thanksgiving and will TRY to stay in ketosis but the way my family eats, it's going to be hard. I plan to go to the gym at least 3/4 times and get some Kung Fu training in as well. Have a great Thanksgiving everyone!

Deviled eggs huh? Sounds delish! Mind telling me how you made them? Also, great work on losing 12 pounds so far. Stick with it and you'll have even bigger results. Can't wait to weigh in Monday morning. Stay tuned!

It's pretty easy. I just googled some recipes. But it's basically hard boil some eggs, then cut the egg in half the long way, then remove yolks and mash them up. Then add a some mayo and some mustard and mix. When done, use mixture in eggs. Top off with paprika and add bacon bits like I did.

Here's a pic of them BTW.



410 cals - 20g Protein - 1g Carbs (roughly) for that plate! YUM!

[jcpryor3]

Internets been down and haven't had time to update. I'll be going back home for Thanksgiving and will TRY to stay in ketosis but the way my family eats, it's going to be hard. I plan to go to the gym at least 3/4 times and get some Kung Fu training in as well. Have a great Thanksgiving everyone!

Happy Thanksgiving to you as well! What kind of Kung Fu do you practice?

It's pretty easy. I just googled some recipes. But it's basically hard boil some eggs, then cut the egg in half the long way, then remove yolks and mash them up. Then add a some mayo and some mustard and mix. When done, use mixture in eggs. Top off with paprika and add bacon bits like I did.

Here's a pic of them BTW.



410 cals - 20g Protein - 1g Carbs (roughly) for that plate! YUM!

Those look freaking delicious! Gonna make some tomorrow. Thanks bro!

[Cowmustard]

Keto, Kung fu, and devil led eggs!!! This log is pretty kick-arse!!!!!

[k3n12ock]

Annnnnnnnnnnnnd I'm back. Thanksgiving was awesome. Family, food (too much of it, alcohol, and fun. I ate consciously and am proud of myself. BUT, got kicked out of ketosis. Here's a pic we took at the school on Saturday



Started low carb again. Hope to be back in ketosis by tomorrow. Gonna do some HIIT today and then grab some more eggs & cheese, or vice versa.

Monday, November 26, 2012.

1818 Cals - 144g Fats - 115g Protein - 16g Carbs.

[jcpryor3]

Annnnnnnnnnnnnd I'm back. Thanksgiving was awesome. Family, food (too much of it, alcohol, and fun. I ate consciously and am proud of myself. BUT, got kicked out of ketosis. Here's a pic we took at the school on Saturday



Started low carb again. Hope to be back in ketosis by tomorrow. Gonna do some HIIT today and then grab some more eggs & cheese, or vice versa.

Monday, November 26, 2012.

1818 Cals - 144g Fats - 115g Protein - 16g Carbs.

Looks like you had tons of fun! That's great man. Glad you were able to manage on Thanksgiving day. I know it was hard lol