KetoTestes Log

[KetoTestes]

Startdate 20140214

Hi all,

I am a 33YO male, 5'11", 200lbs, 24% BF according to Army Tape. See attached photos from January 13th. I recently completed the Army's new Master Fitness Trainer course and began to really be concerned that I was not the picture of what a guy giving advice should be, so... I have been eating around 2000 calories for a month now with normal army PRT which should be at about a 500 or more deficit yet, I haven't seen any change really. So I stopped doing PRT and started doing a bastardized starting strength w/ 30 min LISS on my offdays except sunday. Because I am currently in a position that lets me do what I want for working out and based on information from the Strength and Conditioning Coaches that teach the course in regards to cardio vs lifting when losing weight. I have been doing that a week and today said F it, I am going to do this Keto thing for a while, so I went to the store and stocked up, read the Keto handbook from here and had some bacon and eggs for lunch. Basically my workout is :

Workout A
Back Squat 6-8x3
Bench 8-12x3
Pullup 8-12x3
weighted inclined situps 8-12x3

Workout B
Deadllift 6-8x3
DB Press 8-12x3
Chinup 8-12x3
weighted inclined situps 8-12x3

Mon A
Wed B
Fri A

Mon B
Wed A
Fri B

I have done something like this before in 2009 for 3 months, I did Crossfit w/ a low carb (<100) paleo diet. The results were impressive (lost 30lbs and was in great shape) but I am thinking that the High Intensity stuff may too much in a carb deficit, and I don't want to make this too hard on myself right away since I will be in an even greater carb deficit this time. I will judge the need for carb ups after the first 15-30 days.

I guess the only questions I have are:

Is 2000 cal a good enough deficit to cut this fat
Is my workout appropriate to maintain what little muscle I have ( I know there will be noob gains but I am not kidding myself on any significant gains)

I welcome ALL tips or opinions, I am a noob to lifting.

[KetoTestes]

Today I did a nice slow jog for 40 minutes, went a little over 4mi and kept my heart rate around 140-150 bpm. The first 20 minutes felt GREAT, I am guessing that was my body switching to the glycogen it has stored vs the fat I have been feeding it.

My Macros were:

FAT: 138
CHO: 11
PRO: 124

CAL: 1794

A bit below my goal but I am stuffed, I may drink a protein shake (25g) before bed or cram a couple more Hard Boiled Eggs in, but for now I am stuffed. I am leery of the protein shake though because it has fake sugar in it and I am thinking I should abstain from that while I am getting started. I am also changing my reps on my workout for Monday to a 5X5 for everything except the situps. I may start squatting and deadlifting every workout as well, but I will tweak as I go, I don't know what recovery will be like despite my low weights in my untrained condition. As of now I am not particularly sore but I will rest tomorrow anyway. I feel good, had a dull headache when I woke up ravenous, been thirsty like a big dog (drinking water helps the cravings), and my pee stinks though that could be the asparagus.

Attached is a screen shot of my fitday food log.

[KetoTestes]

Rested. Having trouble getting my macros right, but I was still stuffed and below 2000k... Shouldn't be that big of a deal as I probably still have tons of glycogen in my system and all I did was play with my kid outside. No soreness from Fridays workout or Saturdays run... Good stuff!

Macros:
FAT:150g
CHO:18g
PRO:108g

CAL:1889

Food Breakdown Attached

[KetoTestes]

Today I did my workout B of starting strength, didn't really feel like my energy was low, just different. Of course this early every workout is a PR, I did a 3X5 of Backsquat (205), Standing Military Press (115), Pendlay Rows (145), Pullups (-40) and Weighted/Inclined Situps (35). reps were slow in the last set for every exercise so that's good.

Macros:
FAT:131
CHO:29
PRO:169

CAL:1949

My carbs were higher than I wished because I drank a protein shake post workout that had 15g in it. I got jumpy about recovering before Wed and made a command decision. I'm researching now what to do post workout in keto, but my logic tells me that if you consume a bunch of just protein post workout (fast digesting like whey) then wouldn't your body just convert some of it to glycogen?!? I don't know. Read More seems like the appropriate prescription. I hit my mark with the Protein though today, only because the shake was 52g...

Attached Food Log

[Tcthigpe]

Look into Carb Cycling for decreasing Body fat and building or maintaining LBM. For supplements; get two quality proteins(one for a meal replacement "Gold Standard" & one for post work out "Hydro-Builder"), a Pre-workout, BCAAs, a Multi-vitamin, Fish Oil, and a good quality diet should be plenty to get you started.
Your diet should have 4-6 low carb days(below 80gr), and should have one 24 hour carb up period a week. Within those 4-6 days your body should enter Ketosis, and fat loss should be attainable.

[KetoTestes]

Look into Carb Cycling for decreasing Body fat and building or maintaining LBM. For supplements; get two quality proteins(one for a meal replacement "Gold Standard" & one for post work out "Hydro-Builder"), a Pre-workout, BCAAs, a Multi-vitamin, Fish Oil, and a good quality diet should be plenty to get you started.
Your diet should have 4-6 low carb days(below 80gr), and should have one 24 hour carb up period a week. Within those 4-6 days your body should enter Ketosis, and fat loss should be attainable.

Thank you Tcthigpe, but I think I'm going to do the standard keto thing for at least a couple weeks and see how it turns out. Once I purge my body of glycogen, and if the fat loss is sufficient, I may move to a CKD type when I am ready to start adding muscle. I have a coach (CSCS) who I can call on if this doesn't work out and I decide to go the traditional route. To be clear, he is against carb restriction, however I really wanted to try this keto thing since logically it makes sense, I can't really imagine our bodies are designed/evolved (whichever) to eat as many carbs as we do... Again Thanks and if I decide to supplement I will definitely look into those, but for now I am trying to get my macros without shakes, my vitamins are all through the roof from all the veggies, and I doubt I will ever use a preworkout, I actually cut all caffeine out 2 weeks ago...

[KetoTestes]

Today my run sucked, I don't know if it was because of the diet or just that it was at 0600 on an empty stomach. I don't have any soreness though and My spirits were high after I had breakfast. My head started the dull throb about 5pm and hasn't went away yet...

MACROS:
FAT:150
CHO:13
FAT:171

Calories:2149

I hit my protein goal of 150 today and then some, if my math is correct I can just match my FAT g and PRO g and hit a perfect calorie count so that's good... Ironically almost all my meat is about that ratio. (coincidence?)

Can't wait for tomorrow's workout!

on a side note, I finally broke down and bought a scale, last night I went to bed at 209, I woke up and was 205?!? after my run I was 202... Were did 4lbs go while I was sleeping and 3lbs go while I was running? weird...

attached is my foodlog

[KetoTestes]

Today my Macros were:

FAT:140
CHO:9
PRO:146
H2O:1.5 gal

Calories:1923
Weight:202

I got horrible sleep last night and I think my lifts suffered. I couldn't go to sleep immediately because my legs were feeling oddly restless, then my son (2YO) woke up at 4AM. I still hit SQ210 BP185 DL225. All were slow. I assume my CNS was not recovered properly, I didn't feel like my muscles were done. Tomorrow I have a 10k Ruck @ 35lbs so tonight I will be going to bed extra early. Energy levels are MUCH better today and no head throbbing. I feel like I should be done teeter tottering with my weight so hopefully I can keep a record here of my weight every morning.

foodlog attached

[KetoTestes]

My Macros

FAT:135
CHO:8
PRO:176.5
H2O:2 gal

Calories:2003
Weight:202

Well, today the 10k ruck went as I expected, sucky. I maintained almost a 15min pace, came in at about 1:32. I packed 50lbs though so that added to the suck. I also drank almost a gallon of water on the march ~100oz. I also didn't have time to pack a salad for lunch so I just had the 3 Chicken Thighs until I got home at 6pm. I hope I didn't put off my nutrients too long and delay my recovery, my legs are pretty stiff/sore, tomorrow my squats may suffer. I'll let you know!!!

Food log attached.

[KetoTestes]

I took some measurements today, just to make sure I don't forget them I am going to post them.

Neck:16
Chest:42
Arms:15
Forearms:12
Wrists:7.5
Waist:38@navel 36@pantline
Hips:40
Thighs:24
Calves:16

[KetoTestes]

Ok, well I am sore. WAAAAY sore, I assume from the Ruck since it is mostly my posterior chain and my back and traps. I decided tonight would be a good night to up my calories and protein to assist in recovery. My lifts suffered, I didn't go up on my squat and needed a spot on my military press.

MACROS:
FAT:166
CHO:13
PRO:231
H2O:1.5gal

Calories:2571
Weight:201.5

Tomorrow I have a nice slow run that should assist in recovery as well.

Food Log attached

[KetoTestes]

Still hella sore, but now it's mostly in my back. I can not believe how much that ruck must have worked me... Definitely next week I will follow it up with a protein shake, 15g of carbs or not. OK, energy levels today were great, I can't even really tell I am on a "diet" now. I just eat when I am hungry and make sure it is the food I have set aside from my wife and son's food. I cooked my food for next week today as well, 10 chicken thighs, 6 half pound burger patties and 24 hard boiled eggs, tomorrow I will be smoking a double chicken breast and a rack of ribs. That should give me my 7 days of 150g protein. I also restocked on greenery and picked up some flax seed meal. My run today went great, I ran ~35 minutes, 1 mile in shoes and 2 barefoot, which was interesting, I am working on my foot strike (forcing myself to strike mid foot instead of heel).

anyhow,

MACROS:
FAT:134.5
CHO:9
PRO:185.5

Calories:2068
Weight: 200.6

Attached is my food log

[KetoTestes]

Rest Day!

Calves sooooo sore from the barefoot run...

MACROS:
FAT:162
CHO:5
PRO:105

Calories:1993
Weight:200.4


Energy levels great, no cravings, feeling very satisfied for hours. Temptations are all around and I don't even think twice, I think I am on the right path!!!


Food Log Attached

[KetoTestes]

Calves still sore, back too (from the ruckmarch). Energy level is good. The headache is back tonight, not as bad but I am afraid that all the Flax I ate yesterday may have messed with my keto. I know that the Fiber doesn't "count" as carbs, but either way I am going to go easy on it from here on out.

MACROS:
FAT:133
CHO:10
PRO:142

Calories:1861
Weight:199.5

Despite the overdose on Flax, I managed to make it though the weekend unscathed. My lifts were great except my bench...

Squat:220
Bench:175
Deadlift:240

I'm also progressing on my pullups I am at -32 work set for 5 reps, I am sure fresh, I could do 5 @ bodyweight, maybe tomorrow I will try just to see after my run. As far as my bench, my right arm keeps trying to rotate to gain leverage, it scares me because I have hurt that one before doing bench. I think I will just do DB Bench on Friday.

I'm finally below 200 (for today)!!

Food Log Attached

[KetoTestes]

Just a quick note, I remeasured my BF today. 19%! That's 5% in 10 days... wow.

[KetoTestes]

OK, so the soreness is gone, finally. Not much else to report, everything is same old same old, I'm averaging .5 lbs a day lost, which I am sure is going to dry up quick especially once my BF gets lower.

MACROS:
FAT:123
CHO:18
PRO:176

Calories:1970
Weight:199

Ran 5k today nice and slow; at the turn around I did 5 strict pullups, could have done more, but that is coming later.

Food Log Attached:

[KetoTestes]

Yesterday, my lifts were weak. I am resetting the program and following the Wichita Falls program with a 10% decrease starting monday.

MACROS:
FAT:122
CHO:14
PRO:190

Calories:1971
Weight:199

No change in weight in the last 3 days... However I took my 2 weeks progress pics this morning and I can see a difference and that is all that matters.

Food Log Attached

[KetoTestes]

Energy Levels were great! Getting excited about changing the routine on monday.

MACROS:
FAT:132
CHO:19
PRO:161

Calories:1985
Weight:199

If anyone was wondering; I posted my 2 week progression photos over at the Pic Sub. Threads Named 2 Weeks Keto and Starting Strength

Food Log Attached

[KetoTestes]

Not much to report... did some extra chest work yesterday, I had a buddy with me that knew a bit about benching so he helped me out with some pointers.

MACROS:
FAT:127
CHO:12
PRO:200

Calories:2146
Weight:198

I killed on protein! Probably because I ate 1.5lbs of beef... like a boss.

Foodlog attached.

[KetoTestes]

Short run before breakfast, good energy levels but I'm having a hard time drinking as much water as I'd like... just remembering to is my problem.

MACROS:
FAT:120
CHO:8
PRO:199

Calories:1964
Weight:198

I found pork rinds... I have done so good only eating whole foods up until this point... but damn those pork rinds are good.

[KetoTestes]

I missed a couple days of posting, still going strong on the diet though weightloss has slowed again. I expected this so, whatever. I did my first interval HIIT running today. I did well. Very pleased!

Any ways, see attached for macros/foodlog. I'm not going to be posting them in the post, just a pain in the ass since its just for my records anyhow.


Energy levels were great!

[KetoTestes]

Foodlog attached.

I did my wichita falls plan today, 190 Squat, 115 Shoulder Press, 225 Deadlift. I'm starting it with a reset from my weights with the Starting Strength, so that I don't progress too fast in the beginning and quickly stall. Not much just 10%. Monday when I started we did pullups and I did them @ bodyweight! 7-6-5. Pretty good considering that three weeks ago I could only do 1. Energy levels are good still, though today I have a land nav course day/night which puts me on the move and is not friendly to the diet. Pretty much I will be eating 2000 cal of eggs and hamburger patties, tonight I will eat a can of spinach before bed though so I will get a little bit of micros in. Need to restock my greens, I only have 2 cans of spinach left and I'm missing my collard greens.

[KetoTestes]

Foodlog attached. As I suspected, horrible food intake yesterday since I was walking all day... legs are a little stiff/sore today too, the run this morning helped a bit.

[KetoTestes]

So, this log is being retired, I think or at least moved to weekly posts... I need something more comprehensive. Anyhow, here are this weekend's foodlog. Since I guess this is jsut for me, no worries. If I keep on fitday, (which I may not since they don't have a Droid mobile app) I may come back and post weekly. We will see. I'm still going to keto @ 2000 calories, just not log progress here.