My keto log

[Prestonion]

Hi everyone,

Going to be posting my experiences on the ckd diet and hope i can inspire someone along the way

I am going to be restricting my self to 2000 calories a day on a 65 30 5 macro split

I will be doing my first carb up in a couple of weeks

Day 1

Breakfast

2 large eggs and 2 rashers of bacon

Lunch

Chicken breast with piri piri sauce

Dinner

Broccoli covered in melted cheese and red chillis with salmon seasoned with chilli and lime

Snacks

Salami stick, cheese string, babybel, peanut butter, sausage

Total calories- 1978

Macros- 60% fat 37% protein and 3% carbs

Total fat: 127g fat
Sodium: 3122 mg
Carbs: 14g with fiber carbs 14g sugars 6g
Protein: 177g

I need to reduce my sodium intake i am guessing but trying to counter act it with a lot of water

Starting weight - 244lbs and around 28% bf

Hope you all follow me on my journey and give me tips along the way

Going to be starting my 3 day split routine tomorrow night

As yet no signa of keto signs although i had a headache this afternoon and felt a little drunk... But surely too soon to enter ketosis?

[aaaaaaaaaachooo]

No you do NOT need to lower sodium. You'll want at least 3,000mg/day.
Since you aren't eating water-retaining carbs, sodium will help you retain some water.

Have you calculated your BMR?
http://caloriecount.about.com/tools/calories-burned

2,000 cals/day seems awfully low for a dude your size to be starting out with...


Aside from that ~ looks good dude! *IN* for results!!

[Prestonion]

Well according to that website my bmr is 2650.... I thought i was eating at a 500 cal deficit so i were not too far off... I worked it out 3 months ago on a old post on here and got recommended to start at 2000 and check my weight dont drop too much which it hasnt

Got a very sedentary life style... Work at a desk all day, drive 2 and from work is 45 mins each way. So not much physical activity going on accept for my gym work which is around an hour 3 times a week. Going to add in some cardio 2 times a week....

If u think i should up my calories let me know.... Onto day 2

[aaaaaaaaaachooo]

I think it's always best to start a little higher, as you can always lower calories later as the diet progresses.
Totally up to you.

[Prestonion]

Day 2

Today found it quite difficult... I now know what its like to have brain fog... Thought i had 1 too many tequillas all afternoon.... Made it through it though. Not sure if in ketosis yet but cant be long

Macros for the day 65 fat 33 protein 3 carbs. Totalling 1950 calories

Best meal of the day award goes to my dinner

2 large flat mushrooms filled with pestrami, red chillies and topped with gouda cheese.... 2 lemon and herb chicken thighs and a side of broccoli

Lost a pound from the previous day, i am now at 243.4lbs but am guessing this is just water weight

Exercise regime...

Deadlifts 3 sets 60kg plus bar
Barbell curls 25 kg 2 sets
Hammer curls 12.5kg 2 sets
Pull upd with chair assist 3 sets
One arm dumbell row 22.5 kg 2 sets

Any suggestions? How do you get through your rough patch when first going into ketosis?

I Felt quite tired for most of the day is this normal once you drop all carbs? I will post starter pics at weekend

[aaaaaaaaaachooo]

Brain fog & fatigue are normal during the onset.
Would highly recommend Virgin Coconut Oil.

& I think you have typo'd your macros? lol

[Prestonion]

Lol

157g protein 32%
13g carbs 3%
142g fat 65%

Thats better

Ill look out for that stuff cheers... Glad your following my journey, ur experience cud help me a lot.... Bring on day 3.

[aaaaaaaaaachooo]

157g protein 32%
13g carbs 3%
142g fat 65%

Would consider less protein, & more fats.

Perhaps:

155g Fat
130g Protein
25g Carbs

(~2,000 cal)

[Prestonion]

Day 3

No brain fog today and minimul headaches... Think i am coming through the rough patch.... Will i be in ketosis?

Macros for the day

65% fat - 152g
32% protein - 173g
3% carb - 11g

Do i need to up my carb intake or will it not effect anything?

Weight.... Lost over a pound since tuesday.... Going to monitor for a week and if weight keeps dropping rapidly i will up cals by 250

[aaaaaaaaaachooo]

Weight.... Lost over a pound since tuesday.... Going to monitor for a week and if weight keeps dropping rapidly i will up cals by 250

I've been on now for a week, and I've lost 7 lbs in 7 days.
(It's water & glycogen)

It's better to start a diet w/ more calories anyways.
You can gradually lower them later in the diet as your fat loss stalls out. (which is inevitable)

[Prestonion]

Day 4

Probably my worst day of my ckd diet... Really bad headaches and felt like a clamp was squeezing my head.

Hopefully this will vanish by tomorrow.... Did my gym work out but this wasnt 100% effort due to my head and not being able to concentrate...

Macros

67% fat 32% protein 1% carbs which translates to 141 g fat 146 protein and 6g carbs

Been told to keep carbs very low at first but when cud i opt for 25g net carbs? Or should i be doing that now?

Weight

Now down to 240.4 which is another pound or so gone

[aaaaaaaaaachooo]

Day 4

Probably my worst day of my ckd diet... Really bad headaches and felt like a clamp was squeezing my head.

Hopefully this will vanish by tomorrow.... Did my gym work out but this wasnt 100% effort due to my head and not being able to concentrate...

Macros

67% fat 32% protein 1% carbs which translates to 141 g fat 146 protein and 6g carbs

Been told to keep carbs very low at first but when cud i opt for 25g net carbs? Or should i be doing that now?

Weight

Now down to 240.4 which is another pound or so gone

Sounds like you need Virgin Coconut Oil, & lots more water to combat the headaches.
25g net carbs is perfectly fine

[Prestonion]

Yeah think its going to be a must buy this weekend... Also some benefiber.... Boost my fiber intake

Do you suffer with workouts? Going to read your log now

[Prestonion]

Day 5

A lot lot easier today... Felt more energetic and no ill effects. Had the metallic taste in my mouth, i am guessing i am in ketosis.

Macros for the day

67 fat 30 protein 3 carbs
155g fat 157 protein 14g carbs
2100 cals

Weight

Remained the same as yesterday

Does anyone have any good reads on how to do a successful carb up? And how to maximise the effects?

Only did push ups today... Ready for a big work out tomorrow. Will be implementing cardio next week.

[aaaaaaaaaachooo]

http://www.simplyshredded.com/resear...-mcdonald.html

http://www.bodybuildingdungeon.com/f...enic-diet.html

http://www.elitefitness.com/forum/di...ut-497990.html

http://board.ghostgym.net/index.php?...e=print&sid=49

http://www.bodybuilding.com/fun/how-...-opus-diet.htm

(I'm doing CKD also, and following the "body opus" outline ~ which is a slight variation that goes a little more specific & in-depth)


Those reads are really good.

[Prestonion]

Cheers for the links, interesting reads....

Re joined the gym today... Giong to start monday. Only had basic tools at home to work with

Macros where almost perfect today

Weight dropped to 238.2 lbs... Lightest i have been in a while!! Prob all water weight....

No ill effects again, roll on day 6

[Prestonion]

Had another good day today... No signs of fuzziness or headaches. Walked ariund today shopping with the mrs and now my legs ate killing... Lack of glycogen?

Macros was spot on 65 30 5 today....

Weight has dropped to 237.2.... Under 17 stone for first time in a very long time. Getting ready for a big gym work out tomorrow. Going to try and go heavy!! I will post pictures after 4 weeks a before and after and see if there is any difference!!

2 weeks till my first carb up... Dont miss carbs but cant wait for that day.

[Shelk87]

In for progress!

Best of luck going forward, just remember not to over-do it on the carb ups :P

[Prestonion]

Weight remained the same today, maybe the initial water weight loss has subsided. Did a hard workout in the gym, body feels ruined about now.

Didnt do so good with my macros today....

55% fat 41% protein 3% carbs... Could this take me out of ketosis?

Looking forward to taking measurements after a month to see if i am losing fat

[Shelk87]

Weight remained the same today, maybe the initial water weight loss has subsided. Did a hard workout in the gym, body feels ruined about now.

Didnt do so good with my macros today....

55% fat 41% protein 3% carbs... Could this take me out of ketosis?

Looking forward to taking measurements after a month to see if i am losing fat

You should be okay, protein converts into glucose at a reduced rate and you're not too high above the 35% average people go for. I just wouldn't make a habbit of it. Bring up those fats!

[GazzyB]

Good read so far Prestonion. You remind me of myself when I started. Best piece of advice I can give you is to try and come to terms with this being a long term thing and won't be done in a month. I never accepted that fact and kept giving up for long periods of time. Now that I've accepted that it'll take around 6 months or so I'm doing much better.

Well done so far!

[Prestonion]

Thanks for reading guys and the advice given, ill have to give yours a read soon....

Macros

65 33 2

A lot better today... Didnt keep tabs yesturday and overlooked my protein intake. Back on track today tho.

Felt weak today and went a little light headed. Not sure if coming down with something or not...

Weight remained pretty much the same at 237.4lbs, not interested in weight just fat loss and inches!!

Should i carb up this weekend after 2 weeks or give it 1 more week without them? Work outs dont seem to be suffering yet... Although fatiqued after last nights workout.

[Shelk87]

Thanks for reading guys and the advice given, ill have to give yours a read soon....

Macros

65 33 2

A lot better today... Didnt keep tabs yesturday and overlooked my protein intake. Back on track today tho.

Felt weak today and went a little light headed. Not sure if coming down with something or not...

Weight remained pretty much the same at 237.4lbs, not interested in weight just fat loss and inches!!

Should i carb up this weekend after 2 weeks or give it 1 more week without them? Work outs dont seem to be suffering yet... Although fatiqued after last nights workout.

When first getting fat adapted, I've always preached to go longer rather than shorter. It's better to be certain than to potentially interrupt the process, at least I think so :P .

[Prestonion]

I will be doing my depletion work out a week on friday ready for my first carb up saturday....

Macros have been spot on last couple of days. Starting to miss carbs and getting bored of cheese.... Never thought i would say that

Weight has kinda stuck for the past 4 days, hopefully not hit a early plateau!! How long do you leave it before you tackle no weight loss?

Couple of weeks before i see if i lost any inchs

[aaaaaaaaaachooo]

Start walking 30 min to an hour a day. The fat loss will continue.

[Prestonion]

Weight had come down in last few of days and i am now at 235, fluctuating 0.2 lbs every day up and down.

Started a new work out routine and now doing the 5 x 5 work out. Finding it more enjoyable which should keep me motivated

Macros have been there or there abouts in last few days. Too much protein yesturday. Considering doing my first carb up this weekend. Still undecided could go another week, not feeling particularly fatigued yet

What macros should i aim for? 50 c 30 p 20 f?

People ate noticing my weight loss which means its working

[aaaaaaaaaachooo]

Try 65c 20f 15p

[Prestonion]

Postponing my carb up until next saturday as i dont feel my workouts are being affected.

I have lost 2.5lbs in last week and getting closer to <230lbs which i cant remember ever being. People are starting to notice the change.

Macros have been pretty much spot on last few days....

My weight is now 232.8lbs.... Once carbs are introduced will i regain weight? Not bothered as long as its not fat....

[Augi247]

Postponing my carb up until next saturday as i dont feel my workouts are being affected.

I have lost 2.5lbs in last week and getting closer to <230lbs which i cant remember ever being. People are starting to notice the change.

Macros have been pretty much spot on last few days....

My weight is now 232.8lbs.... Once carbs are introduced will i regain weight? Not bothered as long as its not fat....

Following your log best of luck man and probably you'll retain some water weight but nothing to stress about as long as your under your metabolism you can get away with anything.

[Prestonion]

Cheers for following, hope my experiences can help someone out along the way.... Looking forward to next saturday...