My 12 Week Keto Log

[BigLad89]

So back to cutting again after a bulk (Dirty bulk) gained some good muscle mass but also a fair amount of fat so decided to get back to keto for 12 weeks,

I am going to Egypt in mid april so looking to loose the body fat and get an acceptable beach body for then. 80% of the fat added seems to have gone straight to the stomach area which is a huge problem.

Starting weight is 100Kg (220lbs)

I will update this log every week for the next 12 weeks and add a picture every 2 weeks. this is the 2nd time i have done keto had good fat loss last time so hopefully this time will be just as good, so here it goes

[Cowmustard]

So back to cutting again after a bulk (Dirty bulk) gained some good muscle mass but also a fair amount of fat so decided to get back to keto for 12 weeks,

I am going to Egypt in mid april so looking to loose the body fat and get an acceptable beach body for then. 80% of the fat added seems to have gone straight to the stomach area which is a huge problem.

Starting weight is 100Kg (220lbs)

I will update this log every week for the next 12 weeks and add a picture every 2 weeks. this is the 2nd time i have done keto had good fat loss last time so hopefully this time will be just as good, so here it goes

Heck yea man!! Getting it done with the best get it done diet!!!

[jcpryor3]

So back to cutting again after a bulk (Dirty bulk) gained some good muscle mass but also a fair amount of fat so decided to get back to keto for 12 weeks,

I am going to Egypt in mid april so looking to loose the body fat and get an acceptable beach body for then. 80% of the fat added seems to have gone straight to the stomach area which is a huge problem.

Starting weight is 100Kg (220lbs)

I will update this log every week for the next 12 weeks and add a picture every 2 weeks. this is the 2nd time i have done keto had good fat loss last time so hopefully this time will be just as good, so here it goes

Welcome back to keto bro! Loving the soggy it's time to get it done!

[BigLad89]

So here we are the end of week 1 must say i forgot how 'easy' this diet can be the first few days are a bit dodgy a few carb cravings but nothing to major after 3 days everything went well no cravings and feel like i have a lot more energy which is a plus.

so to the scale results:

Start 100.0KG (220.0 lbs)
End 96.4KG (212.5 lbs)


A loss of 7 and a half pounds which i was expecting tbh as first week always sees a lot of water loss etc

Looking forward to the next week now first planned carb up on satuday wich will be high carb medium protein low fat i will then do 1 carb up per week on a Saturday which helps with my gym workouts in the week as i do 5 days a week in the gym and without carb ups i feel less energetic. i know some people do not like them but each to there own i suppose.

I have created a picture progress chart wich i will post up when i post my picture every second week. i will update log next wednesday (with Picture)


so here goes the next 7 days wish me luck

[jordyanne91]

Good Luck!!!!!!!!!! =)

[BigLad89]

So here we are the end of week 2 had a good week this week no strentgh loss in the gym so its going well, had my first carb up friday night/saturday that went well got in around 600g of carbs plus 100g post depletion workout.

so to the scale results:

Start week: 96.4KG (212.5 lbs)
End week: 95.2KG (209.9 lbs)

Total loss so far Day 15: 4.8kg


A loss of 2.6 pounds which is around my target. I want to lose 1kg (2.2lbs) per week from now on i know people can lose faster on keto but trying to save as much muscle mass as possible.


Cannot really see a diffrence in the picture maybe a tiny bit less bloat.seeing a few more veins in the gym too which i didnt see before, especially the bicep veins they pop out a lot more now. I didnt really expect to see a big diffrence in the first few days and coming off a carb up. should be able to see a diffrence on the next picture upload (altho i seem to have got more pale :/ Blame the English weather)


So on to week 3 looking for at least a 1kg loss.



http://bodyspace.bodybuilding.com/im...SyguitYpQu.jpg

[StayRad1708]

starting my 12 week keto / dave palumbo cutting diet tomorrow bud. good luck

[BigLad89]

starting my 12 week keto / dave palumbo cutting diet tomorrow bud. good luck

Good luck to you too mate

[BigLad89]

At the end of week 3 now. Another solid week with the weight loss, not seeing huge changes in the mirror just on the scales at the min but that means something is happning. the carb ups make such a diffrence, i know the first time i did Keto i didnt do any carb ups and couldn't imagine that now it gives you so much energy for the week and yet im still losing weight faster then without.

so to the scale results:

Week Start 95.2KG (209.9 lbs)
Week End 93.2KG (205.5 lbs)

A loss of 4.4 pounds which I think is pretty good going this week.


Started to add more cardio this week (i already walk 4km just to get to the gym daily) added a few hours on the bike a week and a hour or so on the tredmill.


Total loss So far: 6.8kg (15 lbs)


So onwards to Week 4

[k3n12ock]

Great job bro! Keep on keepin' on.

[StayRad1708]

Good going bro, can't wait for my first cheat meal. Doing it a week on Saturday. Started this week at 174 and tonight I'm 169 so going good so far

[BigLad89]

Good job man i was down to 202 today but carb up meal at 5pm consists of:

2 chicken breasts
140g brown rice
jalapeno sauce
garlic bread
2 bananas
fat free ice cream.

Im in ****ing heaven!!! come at me 2kg of water weight aha

[BigLad89]

The end of week 4 is here. (Day 29) been a good week this week seen a little bit of strength loss in the gym on a few excersise bench went from 220lbs to 210lbs which is a bit dissapointing but expected a little loss along the journey.

food wise its getting better as you go along keto a bit more you get a better understanding of what foods you can eat and its more then you think so my menu is ever expanding.

Started to train abs a bit more now (i know i should have trained them from the start but i had the attitude of ''big stomach, waste of time'' regret it now) think im in the range of 25%-30% body fat but never really been able to judge it properly lol.

so to the scales.

Week Start:93.2KG (205.5 lbs)
Week End:91.7KG (202.1lbs)

3.4lb loss this week


Now onto week 5, LETS GET IT DONE



http://bodyspace.bodybuilding.com/im...VmTEuFfOHe.jpg

[GainGoal]

Can see results m8, nice one, are you doing a carp up every week?

[BigLad89]

carb up is from 2pm Friday untill 10pm saturday, every week usually around 700g carbs

[BigLad89]

The end of week 5 done another good week on the scales and in the mirror so its all good

I did go out for a meal valantines day at the weekend with the other half did my best to stick to the high carb low fat but couldnt reiste the meat feast pizza. did skip dessert tho so its not all bad.

so to the scales.

Week Start:91.7KG (202.1lbs)
Week End:90.2KG (198.9 lbs)

3.2lb loss this week

broke the 200lbs mark this week so feel good, and will break the 90kg mark next week starting to get an idea were i need to be, initially i said 84-86kg but could be lower then that.

Week 6 please!!!

[Cowmustard]

pizza with no dessert...... say what

nah man, very jealous of the progress good job!!!

[BigLad89]

Thats week 6 done, halfway there now some good overall weight loss so far.

pretty similar week to the rest of them high fat high protein low carb all week and a carb up fri night and saturday all day.

Scale weight:

Week Start:90.2KG (198.9lbs)
Week End:89.1KG (196.4 lbs)

2.5lb loss this week

Now under the 90kg mark, will wait till i am around 85kg then re evaluate what i need to do i planned on staying at 85kg but looking were i am currently at 82kg seems a more realistic weight to get to.

uploaded a picture seem to have gained weight from 2 weeks ago but that may have something to do with the fact i shaved my chest looking at the first pic and then my current one i can see a big diffrence so we are on the right track.

On to week 7

[BigLad89]

we arrive at the end of week 7, time is going by so fast but results are following

just back from a awsome shoulder work out lifting a few KG less then at the start but its not to much and i expected it.

Food wise its been a good week huge variety off foods to chose from and also this diet is making me into a chef ha my time is split equally 4 ways at the min between Work/Gym/Kitchen/Bed will be worth it in the end.

So to the scales

Week Start:89.1KG (196.4 lbs)
Week End: 88.0KG (194.0lbs)

Loss: 1.1KG (2.4lbs)

So we keep moving onto another week, hope it holds good things for me.

[BigLad89]

Week 8 done, 2 thirds of the way through now and its going well

so another week over this week has been good, been working 12 hours for the last 5 days though 10am-10pm so been heading to the gym at 6.30am which has been hard but still stuck to it which its all about

food wise another good week, carb up was good on the weekend altho i did have takeaway pizza on the saturday but im not stressing only the 2nd time in 8 weeks and my results have not suffered at all.

Scale weight
Week Start: 88.0Kg (194.0lbs)
Week End: 87.0Kg (191.8lbs)

Total loss: 1.0Kg (2.2lbs)


2 picture uploads this week, one is of me every 2 weeks from the start and the second is a comparisson from day 1 to now.


On to another week.

[dazuk]

Awesome progress bro! Keep it up.

I'm planning on doing the same style cut, starting out more like 250, planning on getting to 200 as a short term (realistic) goal. I don't want to lose too much in the process!

What are you eating during your standard days, and what have you limited your carbs to?

[BigLad89]

Wide range of foods really no 'set meals' just throw some bits together

Tuna,Mince,Chicken breast,Eggs,small Portions of vegatables,Olive oil,Jalapenos,Lamb,Steak,Mayo,Nuts,Cheese,Cream

try to keep carbs below 20 a day sumtimes it doesnt get above 5.

[BigLad89]

9 weeks down

Another good week, only managed 2 days in the gym this week which is dissapointing working 12 hours (6am - 6pm) is hard not had the time but still managed the 2 days which is better then none.


Scale weight
Week Start: 87.0Kg (191.8lbs)
Week End: 86.2Kg (190.0lbs)

Total loss: 0.8Kg (1.8lbs)

Lost again this week so im very happy, not the KG target but in my eyes its still a win

On to week 10

[BigLad89]

Decided to finish the keto log at 10 weeks, overall fat loss was good but also seemed to be losing a little bit to much muscle mass so decided to jump to a 'Recomp' which will include eating around 2500-3000 calories a day (need to work this figure out with trial and error) at around 40P/40C/20F split

I must say keto has worked excellent for me over this period of time, a lot of fat loss so yes it is effective but i think 10 weeks for me personally is the max before workouts are effected to much and maybe its in my head too but feeling 'flat' all the time isnt good for the confidence, always feel my muscles look bigger after carbs so nice to get that feeling all the time and not just on weekends.

my overall goal is too be in shape for summer 2014 which is a whole year away but its not about rushing it, its a lifestyle change not just to look good now so going to take my time, new goal is to stay around 85kg - 88kg but drop body fat percentage,

so I will leave all the fellow Keto guys and girls and wish you all the best on your Keto journeys. GET IT DONE!!!

[aaaaaaaaaachooo]

Nicely done man. I've been cutting for 12 weeks now on a 40/40/20 split.
Just started my Keto today. Glad it worked really well for you! Looking forward to shedding more BF%.