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  1. #1
    Registered User YesiEvenLiftBro's Avatar
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    YesIevenLiftBros Keto Log

    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
    Last edited by YesiEvenLiftBro; 02-11-2013 at 08:10 AM.
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  2. #2
    Registered User GainGoal's Avatar
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    Thats a crap load of salmon man lol, protein seems really high too, are you taking fiber supplements or vitamin/mineral supps?
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  3. #3
    Registered User k3n12ock's Avatar
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    Welcome. Macros look pretty good. Nice user name too, lol.
    My Keto Log:
    http://forum.bodybuilding.com/showthread.php?t=149423413
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  4. #4
    Brain keto expert Shenpen's Avatar
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    Originally Posted by YesiEvenLiftBro View Post
    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.
    Eddie Izzard for Mayor!!!!
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  5. #5
    Registered User YesiEvenLiftBro's Avatar
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    Originally Posted by GainGoal View Post
    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

    Originally Posted by k3n12ock View Post
    Welcome. Macros look pretty good. Nice user name too, lol.
    thx bro

    Originally Posted by Shenpen View Post
    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?
    Last edited by YesiEvenLiftBro; 02-12-2013 at 07:44 AM.
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  6. #6
    Registered User YesiEvenLiftBro's Avatar
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    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
    Last edited by YesiEvenLiftBro; 02-13-2013 at 08:16 AM.
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  7. #7
    Brain keto expert Shenpen's Avatar
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    Originally Posted by YesiEvenLiftBro View Post
    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.
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  8. #8
    Registered User YesiEvenLiftBro's Avatar
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    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
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  9. #9
    Brain keto expert Shenpen's Avatar
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    Originally Posted by YesiEvenLiftBro View Post
    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)?
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  10. #10
    Registered User YesiEvenLiftBro's Avatar
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    Originally Posted by Shenpen View Post
    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
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  11. #11
    Registered User YesiEvenLiftBro's Avatar
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    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
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  12. #12
    Registered User YesiEvenLiftBro's Avatar
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    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
    Last edited by YesiEvenLiftBro; 02-15-2013 at 10:45 AM.
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  13. #13
    Registered User YesiEvenLiftBro's Avatar
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    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
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  14. #14
    Registered User Cowmustard's Avatar
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    looking solid on the macros man!!!
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  15. #15
    Registered User YesiEvenLiftBro's Avatar
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    Originally Posted by Cowmustard View Post
    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
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  16. #16
    Registered User YesiEvenLiftBro's Avatar
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    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
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  17. #17
    Registered User YesiEvenLiftBro's Avatar
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    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
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  18. #18
    Registered User YesiEvenLiftBro's Avatar
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    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
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  19. #19
    Registered User YesiEvenLiftBro's Avatar
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    Stats: 6'0", 186 lbs
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    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
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  20. #20
    Registered User YesiEvenLiftBro's Avatar
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    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
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  21. #21
    Registered User YesiEvenLiftBro's Avatar
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    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
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  22. #22
    Registered User YesiEvenLiftBro's Avatar
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    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
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  23. #23
    Registered User YesiEvenLiftBro's Avatar
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    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
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  24. #24
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    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
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  25. #25
    Registered User YesiEvenLiftBro's Avatar
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    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
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  26. #26
    Registered User YesiEvenLiftBro's Avatar
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    Stats: 6'0", 186 lbs
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    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
    Last edited by YesiEvenLiftBro; 02-28-2013 at 10:27 AM.
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  27. #27
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    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
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  28. #28
    Registered User YesiEvenLiftBro's Avatar
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    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
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  29. #29
    Registered User YesiEvenLiftBro's Avatar
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    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
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  30. #30
    Registered User YesiEvenLiftBro's Avatar
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    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
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