YesIevenLiftBros Keto Log

[YesiEvenLiftBro]

Feb 11.

start this week off for monday weigh ins, weigh in today at 170lbs prefed

1.25 kg fresh atl. salmon
deep fried in canola oil

salmon macros:
2577 calories
154g fat
0g carb
273g protein

canola oil macros:
unknown boiled in about 1 litre

2 tspn blue cheese salad dressing
120 calories
2g carb
12g fat
0 protein

total known macros
2697 calories
166g fat
273g protein
2g carb

1 hour of walking stairs

thanks and hello to anyone who decides to come along for the ride

[GainGoal]

Thats a crap load of salmon man lol, protein seems really high too, are you taking fiber supplements or vitamin/mineral supps?

[k3n12ock]

Welcome. Macros look pretty good. Nice user name too, lol.

[Shenpen]

Feb 11.



canola oil macros:
unknown boiled in about 1 litre

I think you will find that canola oil is mostly fat!
You diet is stil not fat enough for ketosis.

[YesiEvenLiftBro]

Thats a crap load of salmon man lol, protein seems really high too, are you taking fiber supplements or vitamin/mineral supps?

currently taking calcium, vit-d, and a multi

Welcome. Macros look pretty good. Nice user name too, lol.

thx bro

I think you will find that canola oil is mostly fat!
You diet is stil not fat enough for ketosis.

haha it's all fat, donno how much of that 1 litre gets applied to the salmon though, without the canola that's about 55% fat and about 45% protein is that enough?

[YesiEvenLiftBro]

Feb. 12

298g fresh atl. salmon deep fried in canola oil
170g of pumpkin seeds
multivit
calcium
vit-d

salmon macros
614 calories
37g fat
0g carb
65g protein

canola oil macros
unknown boiled in about a litre

pumpkin seed macros
1070 calories
81g fat
18g carb (18g fibre)
56g protein

total known daily macros
1684 cal
118 fat
18g carbs (all fibre)
121g protein

1 hour of walking stairs

[Shenpen]

currently taking calcium, vit-d, and a multi



thx bro



haha it's all fat, donno how much of that 1 litre gets applied to the salmon though, without the canola that's about 55% fat and about 45% protein is that enough?

You actually need something like 4:1 if you are just using normal fat.
You can go below that if a big part of your (dietary) fat is MCT.

[YesiEvenLiftBro]

feb. 13

bacon 500g
egg whites 500g
protein shake
calcium
vit-d
multi vit

500g bacon
1666 calories
157g fat
0g carb
55.5g protein


500g egg whites
238 calories
0g fat
0g carb
55.5g protein

protein shake (1 scoop)
calories 150
fat 2.5g
carb 3g (2g fibre)
25g protein

total known daily macros
2054 calories
159.5g fat
3g carb (2 fibre)
131g protein

walk stairs for one hour, light body weight exercises for 30 minutes

[Shenpen]

feb. 13

bacon 500g
egg whites 500g
protein shake
calcium
vit-d
multi vit

500g bacon
1666 calories
157g fat
0g carb
55.5g protein

Im just curious why you prefer the egg whites (protein) to the yokes (fat)?

[YesiEvenLiftBro]

Im just curious why you prefer the egg whites (protein) to the yokes (fat)?

did it to meet my macros, pack of bacon in 500g, my target caloric range during this diet is 1800-2500,

my target macros are
60% of calories coming from fat+
with 5% or less of the calories coming from carbohydrates

shooting for no lower then 130g protein daily+ (assuming at least 60% of calories are coming from fat), with the unacceptable range being 50g of protein and below, also with an emphasis on polyunsaturated fats while following an IF protocol (I usually just eat all my food in 1 big meal a day right before workout for convenience)

fairly new to the keto style though, only about 3 weeks in and no longer feel sluggish and I am not getting headaches anymore, pretty much all I am going on is lyle mcdonalds ''the ketogenic diet'' book and experimenting with this until april to see how low I can manage to get my body fat %, then I will start another bulk

[YesiEvenLiftBro]

feb. 14

1kg chicken wings
1/3 cup hotsauce (just sodium 0 cal)
4 tbsp ranch dip
1 tsp unsalted butter
multi vit
vit-d
calcium

boiled in about a litre of canola oil

1kg chicken wings
2200 calories
160g fat
0g carb
180g protein

4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein

1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein

total known daily macros
2400 calories
178g fat
8g carb
180g protein

walk stairs for an hour

[YesiEvenLiftBro]

feb. 15

1/4 cup unsweetened coconut shavings
50g 99% dark chocolate bar
1 cup of 35% fat whipping creme
2 scoops chocolate whey protein
4 packets of splenda
500g egg whites

chocolate shake macros
1871 cal
154fat
29g carb (17 fibre)
67 protein

egg white macros
238 calories
0g fat
0g carb
55.5g prot

total known daily macros
2109 calories
154 fat
29g carb (17 fibre)
122.5 protein

1 hour walking stairs

[YesiEvenLiftBro]

feb. 16

1kg egg whites
2 tbsp natural penut butter
1 tbsp cinnamon
2 cups walnuts

1kg egg white macros
476 cal
0g fat
0g carb
111g protein

2tbsp penut natural butter
180 calories
14g fat
6g carb (2 fibre)
6g protein

2 cups walnuts
1440 calories
136g fat
28g carb (16 fibre)
28g protein

total daily known macros
2096 calories
150g fat
34g carb (18 fibre)
145g protein

walk stairs for 1 hour

[Cowmustard]

looking solid on the macros man!!!

[YesiEvenLiftBro]

looking solid on the macros man!!!

thank you

Feb. 17

600g salmon
1 cup pecans
canola oil

salmon macros
1236 calories
72g fat
0g carb
132g protein

pecan macros
760 calories
74g fat
12g carb (8 fibre)
10g protein

boiled the salmon in about a litre of canola oil

total known daily macros
1996 calories
146g fat
12g carb
142g protein

walked stairs for an hour

[YesiEvenLiftBro]

Feb. 18
happy family day to everyone,

monday weigh in pre-fed this week 168lbs

today
400g salmon deep friend in canola oil (about a litre)
50g pecans
170g pumpkin seeds

400g salmon macros
824 calories
48g fat
0g carb
88g protein

50g pecan macros
380 calories
37g fat
6g carb (4g fibre)
5g protein

170g pumpkin seed macros
1070 calories
81g fat
18g carb (18g fibre)
56g protein

total known macros for the day
2274 calories
166g fat
24g carb (22g fibre)
149g protein

no exercise today

[YesiEvenLiftBro]

Feb. 19

500g chicken wings macros
1100 calories
80g fat
0g carbs
90g protein

chicken wings were boiled in about a litre of canola oil

250ml 35% whipping creme
833 calories
83g fat
0g carb
5g protein

scoop of protein powder (35g)
150 calories
2.5g fat
3g carb (2 fibre)
25g protein

1tsp butter
35 calories
4g of fat
0g carb
0g protein

4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein

1 tbsp cocoa powder
20 calories
0.5g fat
2g carb (2 fibre)
1g protein

total known macros for the day
2298 calories
184g fat
13g carb (4g fibre)
121g protein

I would also like to log since it doesn't always make it to the log that I have been taking a multi vitamin and calcium suppliment and often drink green tea but sometimes don't log them due to them not having calories/macros

walked stairs for one hours

[YesiEvenLiftBro]

Feb. 20

440g salmon
375g turkey sausages
1 1/3 cup pumpkin seeds

440g salmon
907 cal
54g fat
0g carb
96g protein

375g turkey sausage
536 cal
35g fat
0g carb
53g protein

1 1/3 cup pumpkin seeds
680cal
52g fat
12g carb (12 fibre)
36g protein

total known macros
2123 cal
141g fat
12g carb (12 fibre)
185g protein

no exercise today

[YesiEvenLiftBro]

Feb. 21

800g chicken wings
4tbsp ranch dip

800g chicken wings
1760 calories
128g fat
0g carbs
144g protein

boiled in about a litre of canola oil

4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein

total known daily macros
1920 calories
142g fat
8g carb
144g protein

walk stairs or 1 hour

[YesiEvenLiftBro]

feb. 22

1kg egg whites
2 tbsp natural penut butter
1 tbsp cinnamon
2 cups walnuts

1kg egg white macros
476 cal
0g fat
0g carb
111g protein

2tbsp penut natural butter
180 calories
14g fat
6g carb (2 fibre)
6g protein

2 cups walnuts
1440 calories
136g fat
28g carb (16 fibre)
28g protein

total daily known macros
2096 calories
150g fat
34g carb (18 fibre)
145g protein

walk stairs for 1 hour

[YesiEvenLiftBro]

feb.23

1 cup pumpkin seeds
440g salmon
375g chicken sausages

1 cup pumpkin seeds macros
510 calories
39g fat
9g carb (9g fibre)
27g protein


440g salmon macros
907 cal
54g fat
0g carb
96g protein

boiled in about a litre of canola oil

375g chicken sausage macros
773 calories
65 fat
41g protein

total known daily macros
2190 calories
158g fat
9g carb (9g fibre)
164g protein

no exercise today

[YesiEvenLiftBro]

feb. 24

175g pecans
1kg egg whites
2 eggs

175g pecans
1330 calories
129.5
21g carbs (14g fibre)
17.5g protein

1kg egg white macros
476 cal
0g fat
0g carb
111g protein

2 eggs
160 calories
12g fat
2g carb
14g protein

total known daily calories
1966 calories
141.5g fat
23g carb (14g fibre)
142.5g protein

no exercise today

[YesiEvenLiftBro]

feb. 25

monday weigh in pre-fed this week 167lbs

250ml 35% whipping creme
scoop of protein powder (35g)
426g salmon
1/3 cup pumpkin seeds
multi vitamin supp
calcium supp

250ml 35% whipping creme
833 calories
83g fat
0g carb
5g protein

scoop of protein powder (35g)
150 calories
2.5g fat
3g carb (2 fibre)
25g protein

426g salmon
878 calories
52g fat
0g carb
93g protein

boiled the salmon in about a litre of canola oil

1/3 cup pumpkin seeds
170 calories
13g fat
3g carb (3g fibre)
9g protein

total known daily macros
2031 calories
150.5g fat
6g carb (5g fibre)
129g protein

walk stairs for an hour

[YesiEvenLiftBro]

feb 26.

800g chicken wings
4tbsp ranch dip

800g chicken wings
1925 calories
140g fat
0g carbs
144g protein

boiled in about a litre of canola oil

4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein

total known daily macros
2085 calories
154g fat
8g carb
157.5g protein

no exercise today

[YesiEvenLiftBro]

Feb. 27

440g salmon
375g turkey sausages
1 1/3 cup pumpkin seeds

440g salmon
907 cal
54g fat
0g carb
96g protein

375g turkey sausage
536 cal
35g fat
0g carb
53g protein

1 1/3 cup pumpkin seeds
680cal
52g fat
12g carb (12 fibre)
36g protein

total known macros
2123 cal
141g fat
12g carb (12 fibre)
185g protein

walk stairs for one hour

[YesiEvenLiftBro]

feb. 28

920g chicken wings
1/3 cup hotsauce (just sodium 0 cal)
4 tbsp ranch dip
1 tsp unsalted butter
multi vit
vit-d
calcium

920g chicken wing
2024 calories
147g fat
0g carb
165g protein

boiled in about a litre of canola oil

4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein

1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein

total known daily macros
2224 calories
165g fat
8g carb
165g protein

walk stairs for one hour
light exercise with body weight

[YesiEvenLiftBro]

march 1

250g bacon
14 eggs
1 scoop whey protein
multivitamin
calcium

250g bacon
833 calories
78.5 fat
0g carb
27g protein

14 eggs
1120 calories
84g fat
14g carb
98g protein

35g scoop of whey protein
150 calories
2.5g fat
3g carb (2g fibre)
25g protein


total known daily calories
2103
165g fat
17g carb (2g fibre)
150g protein

walk stairs for 1 hour

[YesiEvenLiftBro]

march 2

860g chicken wings
1/3 cup hotsauce (just sodium 0 cal)
4 tbsp ranch dip
1 tsp unsalted butter
multi vit
vit-d
calcium

860g chicken wing
1892 calories
137.5g fat
0g carb
154g protein

boiled in about a litre of canola oil

4 tbsp of ranch dip
160 calories
14g fat
8g carb
0g protein

1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein

total known daily macros
2092 calories
155.5g fat
8g carb
154g protein

no exercise today

[YesiEvenLiftBro]

march 3
250g bacon
375g chicken sausages
2 eggs
35g scoop of whey protein
calcium
multi vitamin

250g bacon
833 calories
78.5 fat
0g carb
27g protein

375g chicken sausage macros
773 calories
65 fat
0 carbs
41g protein

2 eggs
160 calories
12g fat
2carbs
14g protein

2 35g scoops of whey protein
300 calories
5g fat
6g carb (4g fibre)
25g protein

total known daily macros
2066 calories
160.5g fat
8g carb (4g fibre)
132g protein

walk stairs for an hour

[YesiEvenLiftBro]

March 4

monday pre-fed weigh in 167 lbs

500g egg whites
2 scoops whey protein (70g)
1/2 cup cream cheese
1 1/2 tsp cinnamon
2 packs of sweetner
1/4 tsp vanilla

500g egg whites
238 calories
0g fat
0g carb
55.5g protein

500ml 35% whipping creme
1666 calories
166g fat
0g carb
10g protein

2 scoops of protein powder (70g)
300 calories
5g fat
6g carb (4g fibre)
50g protein

1/2 cup creme cheese
1 1/2 tsp cinnamon
1/4 tsp vanilla
1 1/2 tbsp splenda
339 calories
30g fat
9.5g carb
7.5g protein

total known daily macros
2543 calories
201g fat
15.5g carb (4g fibre)
123g protein

walk stairs for an hour