New to Keto. For fat loss while training for powerlifting.

[geek23ka]

Hi everyone!

I'm geek and I've been around bb.com for a while now. I am seeing an MD endocrine specialist with a PhD in Nutritional Biochemistry as my PCP felt it would be of use to me. He has suggested I go keto.

Of course I was nervous about it, "Oh, GAWD, What about mah lifts??!" And he basically told me to suck it up, and said his wife is an Ironman Triathlete, and her diet is 80% fats. That shut me up.

In any case, I think I want to start logging my diet here. I don't think anyone in the ladiez journaling section is all that interested in keto, and I would like to log it in detail.

My current lifts are 260 squat/140 bench/305 deadlift. My coach came up with a program that is heavily influenced by the Russians. 4 days a week. M, T, Th, F. Squat and bench every workout, and deadlift variations on Monday and Friday.

Week one of both programs are complete. I felt pretty good during the workouts. No discernible loss of strength or energy.

Can't wait for week 2! I will probably log diet on the daily and my workouts as they happen with some notes on how the diet is affecting my training.

Oh, I weighed in last week at 245. Currently 238. Love that whoosh in the beginning!

I plan on being in the 198 class for my meet in February. If I find myself in the 181 class, then that's fine, too.

[geek23ka]

Week 1 Recap

Monday

Squats
knee sleeves
barx5
95x5
120x5
135x5

Low box squats with chains
knee sleeves and belt
135+85 lbs chain 4x9

9 reps are KILLER holy ****.

Bench
barx5
70x5
95x5
100x5
110x5x3

RDL
120x10
125x10x3
135x10


Tuesday

cambered bar squats
barx5
105x5
125x5
145x5
160x7x5

bench
95x5
105x5
105x5

Thursday

Squats
knee sleeves
barx5
95x5
115x5
140x5
add belt
160x3
185x5x7

Bench
barx5
95x5
105x5x7


Friday

Squats @80%
knee sleeves
barx5
95x5
135x5
160x3
add belt
185x3
210x3x10

Bench @80%
barx5
95x3
115x3x10

Sumo at 37.5%
120x10x5

it was a long grueling session. i have two days off and i am gonna enjoy them and get lots of rest.

Diet
was trying to get the hang of it this week.....

Monday - 1,740 63C 106F 137P

Tuesday - 2,234 62C 166F 144P

Wednesday - 2,331 70C 164F 147P

Thursday - 649 14C 50F 43P (just didn't feel like eating. wtf?)

Friday - 1,704 22C 109F 162P

Average intake was 1731. This was without trying to curb my appetite. Best week I have had in forever. I am taking to this like a duck to water. Thank the Holy Spaghetti Monster!


I took this from my training log. I will likely write out what I ate and the macros with it. It helps for me to see other keto logs, and what people eat and how they sort all of this.

[geek23ka]

Saturday

rest day

Food
coffee
half n half
1/4 cup pumpkin seeds

2 fried eggs
4 slices bacon
3 oz beef smoked sausage
2T muir glen pasta sauce

1.5 scoops protein powder
3T natty peanut butter

148 gm tuna
3T olive oil mayo

1,843 31C 135F 139P

[geek23ka]

Low box squat with chains
knee sleeves
barx5
95x5
135x5
160x3
add belt
175+85 lbs chains x1 **
155+85 lbs chains x6, x4 x2
145+85 lbs chains x6, x4
145+85 lbs chains x5, x5
145+85 lbs chains x6, x4

notes for the mess of the chain squats below

Bench Press with 73# fat bar
barx5
93x5
113x3
123x3
123x3
123x3
123x3
123x3

RDL
115x10
135x10
140x10
150x10
120x10

So, I peed on a keto stick, and I am spilling tons of ketones. hurrah! I am also exhausted and headachey today. I can't wait until I fully adapt and feel normal.

I was supposed to go up 10-15 pounds from last weeks 4x9 box squats, and I misremembered what I squatted. I thought it was 160 plus chains, but it was only 135 plus chains. Hence my attempt at trying to squat 175+85 lbs chains NINE times. oh the lols. After the first and only one @175, I had to check and see if I was dead. haha

So I salvaged what I could and attempted 9 reps. As you can see, I had to put the bar back in the rack in the middle for all sets, so as a penalty, I added an extra rep.

Diet

coffee with 1/4 c half n half

2 oz beef jerky
kevita coconut probiotic drink

9 ounces rotisserie chicken breast with skin
2 - kevita probiotic mango drink

3T peanut butter
3 slices prov/mozz cheese
3 slices hard salami

4 slices prov/mozz cheese
3 slices hard salami

1,560 35C 91F 148P

[EjnarKolinkar]

sub'd

oops sorry those have bread.


ermahgerd

[resilience5241]

Some impressive lifts in here! I dig the use of chains for your squats.

Looks like we have a lot in common calorie wise. 2100 one day, 600 the next....really, body???


Subbed to follow, I've been keto for the better part of 4 years now so I may have the occasional tip or trick if needed.

[geek23ka]

sub'd

oops sorry those have bread.

LOL cruelty, ej. plain pure cruelty. hahaha

ermahgerd

i love the ming mongery in this gif.

Some impressive lifts in here! I dig the use of chains for your squats.

Looks like we have a lot in common calorie wise. 2100 one day, 600 the next....really, body???

Subbed to follow, I've been keto for the better part of 4 years now so I may have the occasional tip or trick if needed.

i followed your link to your thread and you're in ladies journaling! like i said, when i subbed, i wish i ventured outside of my control panel more. it's really cool that you do strongman, have you competed yet? my coach has a small gym and he just bought some stones, so i want to try it out. probably after my february meet, or if he can fit it into this devilish plan he's hatched for me. 18 weeks of hell and then i compete. i'm not super strong now, but in a couple of years i hope to be competitive. i don't even know what my weight class will be when i start being actually competitive.

why did you start keto? any tips or tricks, i am all ears.

do you log anywhere, like MFP? would love to follow your food tracking to see what's what.

i dont know what my caloric intake should be. i'm older (44), and other than my workouts, i just clean the house and chase my preschooler around. so i'm probably not all that metabolically active. i hope that the keto stuff settles down, and i can figure it all out. i don't want to lose too quickly (because ermagawd loss of strength? **** no!), but i really need to skate the edge. i have a lot of fat to lose.

[geek23ka]

Lifting

cambered bar squats
knee sleeves
barx5
105x5
140x5
add belt
170x7
170x7
170x7
170x7
170x7

McDonald Bench Press
(this sort of bar. gives you more stretch at the bottom and works pecs more)


barx5
85x5
95x5
85x7
85x7
85x7
85x7
85x7

took for ****ing ever! my energy is kaput. at least i finished.


Diet

coffee
3T heavy cream
1/2T coconut oil

Kevita Sparkling Probiotic Drink - Mango Coconut, 32 fl oz (240 mL)
Sargento - Provolone and Mozarella Sliced Cheese, 3 slice
Oscar Meyer - Hard Salami, 9.99 slices (27g)
red curry chicken and veggies, 0.5 serving
Avocados - Raw, 80 g

Planters - Macadamias Nuts, 3 oz

Body Fortress - Super Advanced Whey Protein - Chocolate Peanut Butter (Updated 08/14/13), 84 grams

2,054 48C 162F 129P

high on carbs and low on protein. i grabbed some macadamia nuts at the store and ate it before calculating. oh well. i'll check and see if i'm still in keto tomorrow.

[resilience5241]

i followed your link to your thread and you're in ladies journaling! like i said, when i subbed, i wish i ventured outside of my control panel more. it's really cool that you do strongman, have you competed yet? my coach has a small gym and he just bought some stones, so i want to try it out. probably after my february meet, or if he can fit it into this devilish plan he's hatched for me. 18 weeks of hell and then i compete. i'm not super strong now, but in a couple of years i hope to be competitive. i don't even know what my weight class will be when i start being actually competitive.

why did you start keto? any tips or tricks, i am all ears.

do you log anywhere, like MFP? would love to follow your food tracking to see what's what.

i dont know what my caloric intake should be. i'm older (44), and other than my workouts, i just clean the house and chase my preschooler around. so i'm probably not all that metabolically active. i hope that the keto stuff settles down, and i can figure it all out. i don't want to lose too quickly (because ermagawd loss of strength? **** no!), but i really need to skate the edge. i have a lot of fat to lose.

I've been subbing to more journals recently since I started getting into Strongman. It's great to have a group of people who are always around for support. Trainer's are usually really great at working in a little bit of extra torture, especially when it's requested lol. You look extremely strong to me! What's the threshold of competitive weights in comparison to where you are? I really should follow PL more.

I was told to do Keto when I was younger and had epilepsy. I never did it then (because, what kid would want to not eat sugary goodness all the time???) Once I started into biochemisty at my university I got into researching nutrition which snowballed into wanting to experiment and work with keto once I started believe in the benefits of ketone bodies (yet being limited with no long-term studies). Over time I've also developed a dislike for potatoes, pasta, rice and oatmeal so it doesn't bother me to go without those things, making it much easier to stick to.

My MFP is brynn2win, I log there a couple times a week but I also have a chart on my work computer that I use most frequently since I usually eat a combination of the same foods for ease.

I'll send you the formula I use for intake/macro calculation in my recipe PM. We have the same goals right now it seems (I'm only looking to lose .5-1 lb a week in order to keep the lifts up).

Keep up the good work and feel free to PM me any time with questions!

[geek23ka]

I've been subbing to more journals recently since I started getting into Strongman. It's great to have a group of people who are always around for support. Trainer's are usually really great at working in a little bit of extra torture, especially when it's requested lol. You look extremely strong to me! What's the threshold of competitive weights in comparison to where you are? I really should follow PL more.

I was told to do Keto when I was younger and had epilepsy. I never did it then (because, what kid would want to not eat sugary goodness all the time???) Once I started into biochemisty at my university I got into researching nutrition which snowballed into wanting to experiment and work with keto once I started believe in the benefits of ketone bodies (yet being limited with no long-term studies). Over time I've also developed a dislike for potatoes, pasta, rice and oatmeal so it doesn't bother me to go without those things, making it much easier to stick to.

My MFP is brynn2win, I log there a couple times a week but I also have a chart on my work computer that I use most frequently since I usually eat a combination of the same foods for ease.

I'll send you the formula I use for intake/macro calculation in my recipe PM. We have the same goals right now it seems (I'm only looking to lose .5-1 lb a week in order to keep the lifts up).

Keep up the good work and feel free to PM me any time with questions!

When I get a 1080 total, I will be competitive. It will put me in the top 20 in the world for my weight class. If Ellen Stein can compete with all the youngins, and get into the top 20 world records (#6 for squat and #9 for total), I can, too. No excuses. She's 61.

I plan to break 1000 in three years. For now, it's just putting in the work.

Did you experience seizures as an adult? I was a neuro nurse for a number of years. Not one seizure patient I saw in the hospital ever used keto. I think back on all of those patients who were at last resort (many were frequent fliers while the docs tried to figure out what med adjustments were needed) and ended up with a VNS implanted. I wonder if any ever tried keto. Shoulda coulda woulda

What do you plan to do with the biochem degree? Are you out of school? I am feeling surprisingly chatty. haha You don't have to answer these questions.



So, rest day today. I definitely rested. Still rather low energy. Today was also harder to resist all the carbs I keep in the house for the kids. Pumpkin bagels and noosa yogurt. dear lord noosa is GOOD.


Food Log
mushroom pot roast, 1 serving(s)
Avocados - Raw, 80 g

Avocados - Raw, 80 g
Spectrum - Coconut Oil, Unrefined, 1/2 Tbsp
Applegate - Chicken and Maple Sausage, 1 container (10.5 links ea.)
Belgioioso - Mozzarella Cheese Balls (Small), 56 grams
Heavy Cream - Heavy Cream, 4 tbsp
Coffee - Brewed from grounds, 3 cup (8 fl oz)

Body Fortress - Super Advanced Whey Protein - Chocolate Peanut Butter (Updated 08/14/13), 42 grams
Hebrew National - Hot Dog Bun Length, 2 dog 57g
Kraft - Ranch With Bacon Dressing, 1.5 Tbsp (29 g)
David's - Pumpkin Seeds, 1/8 cup (30 g)

Kraft - Sharp Cheddar Cheese Block, 2.5 oz (28 g)

2,269 35C 176F 144P

[geek23ka]

Lifting

Safety Squat Bar
ssbx5
85x5
105x5
125x5
145x3
165x5
165x5
165x5
145x5
145x5
155x5

Food

Meal 1
Advocare - Watermelon Spark - Scoop, 1 scoop
Coffee - Brewed from grounds, 2 cup (8 fl oz)
Heavy Cream - Heavy Cream, 2 tbsp


Meal 2
Carne Asada - Homemade 4oz, 16 oz
Chipotle Guacamole - Guacamole, 7 oz


Meal 3
Body Fortress - Super Advanced Whey Protein - Chocolate Peanut Butter
Heavy Cream - Heavy Cream, 8 tbsp

1,680 43C 125F 150P

[kmac1196]

Sub'd

Rooting for you!!!!

How are you feeling now?

[resilience5241]

When I get a 1080 total, I will be competitive. It will put me in the top 20 in the world for my weight class. If Ellen Stein can compete with all the youngins, and get into the top 20 world records (#6 for squat and #9 for total), I can, too. No excuses. She's 61.

I plan to break 1000 in three years. For now, it's just putting in the work.

Did you experience seizures as an adult? I was a neuro nurse for a number of years. Not one seizure patient I saw in the hospital ever used keto. I think back on all of those patients who were at last resort (many were frequent fliers while the docs tried to figure out what med adjustments were needed) and ended up with a VNS implanted. I wonder if any ever tried keto. Shoulda coulda woulda

What do you plan to do with the biochem degree? Are you out of school? I am feeling surprisingly chatty. haha You don't have to answer these questions.

That's awesome! Your goals area really inspiring. It's unusual to find someone around here with such a long-term goals in mind (including myself). I certainly have them, but I'm overly guilty of being more concerned with instant gratification more often than not.

I haven't had a seizure since I was 16 (thankfully) so I can't comment on keto as a treatment. In my personal experience, most people are more willing to take a pill than make any lifestyle changes. Although I have read various studies about keto being positively correlated to slowing, preventing and even some instances of treating certain types of cancer.

I'm actually finishing a Bachelor's in business management right now. It's more relevant to the career I'm currently in, but I plan to finish my final year in biochemistry (hopefully soon) after I graduate.



A session full of squats? I like it! How's the eating going? I know fall can be a difficult time to cycle onto keto. I'm guilty of loving everything pumpkin, so I'm with you on that front.

[geek23ka]

Sub'd

Rooting for you!!!!

How are you feeling now?

you are so sweet, kristen

little sluggish. i am still in the spilling ketones stage. a friend of mine told me it might be a full month before i start feeling normal again.

it is so much easier to stay on plan this way, though. haven't had this much luck staying in my calorie budget in a year.

That's awesome! Your goals area really inspiring. It's unusual to find someone around here with such a long-term goals in mind (including myself). I certainly have them, but I'm overly guilty of being more concerned with instant gratification more often than not.

I haven't had a seizure since I was 16 (thankfully) so I can't comment on keto as a treatment. In my personal experience, most people are more willing to take a pill than make any lifestyle changes. Although I have read various studies about keto being positively correlated to slowing, preventing and even some instances of treating certain types of cancer.

I'm actually finishing a Bachelor's in business management right now. It's more relevant to the career I'm currently in, but I plan to finish my final year in biochemistry (hopefully soon) after I graduate.

A session full of squats? I like it! How's the eating going? I know fall can be a difficult time to cycle onto keto. I'm guilty of loving everything pumpkin, so I'm with you on that front.

when you're younger, you have so much unsettled in your life that you are working towards (like getting a college degree) that making long term plans for your hobbies and activities doesn't seem all that appealing. i'm pretty settled (though thinking of re-entering my old career) so making long term plans in my hobby at least gives me a goal.

oh god the squatting. the squatting is every single session. and then more stuff after that. today i was considering hari-kari rather than getting under the bar for some of my top sets.

workout comin up....

[geek23ka]

Squats

barx5 with 5-10 second pauses to gret a good stretch in
95x5
135x5
160x3
add belt
185x3
200x1
210x1
220x3
220x3
220x3
220x3
220x3
220x3
220x3
220x3
220x3
220x3

Bench
95x3
117.5x3
117.5x3
117.5x3
117.5x3
117.5x3
117.5x3
117.5x3
117.5x3
117.5x3
117.5x3

I was supposed to do still legged sumo's at 42.5% for 5 sets of 10, but i skipped out. I will do them tomorrow at home.

It took me forever, and for the first few sets, I was shaking in my chucks. So frightened that I wouldn't be able to do one rep, much less three. I have only hit 220 a handful of times while testing 1 rep maxes. It's never been a work set. Next week is 225. Two plates for reps! Hurrah!!!

There were a few reps in those ten sets, towards the last of the sets, where it was a real struggle to get up. I was stuck after bouncing out of the hole, fighting to keep upright. The good news is, this only resulted in a squat morning once. The rest of the reps, I fought my way out.

**** you, smolov!

[kmac1196]

you are so sweet, kristen

little sluggish. i am still in the spilling ketones stage. a friend of mine told me it might be a full month before i start feeling normal again.

it is so much easier to stay on plan this way, though. haven't had this much luck staying in my calorie budget in a year..

I'm glad to heard adherence is better. Hope you're not sluggish for long.

When I did fat flush for a bit over a year, I had zero hunger/appetite. It was a moderate calorie low carb plan.

And in honor of you today I ended up with. 155p. 44c. 77f. 1480 cals. (32 c after subtracting fiber).

[geek23ka]

LOL where did carbs go?

here is mine for today...

FOOD
Coffee - Brewed from grounds, 2 cup (8 fl oz)
Half and Half - Half N Half Coffee Cream, 4 Tbsp.
Eggs - Fried (whole egg), 3.5 large 324
Spectrum - Coconut Oil, Unrefined, 1/2 Tbsp
Holmes Smokehouse - Beef Pecan Smoked Sausage, 4 oz

Meal 2
Rockstar Energy Drink - Sugar Free, 16 oz

Meal 3
Alouette - Double Creme Baby Brie, 4 oz
Nuti Light Net Carbs - Sugar Free Hazelnut & Cocoa Spread

Meal 4
Body Fortress - Super Advanced Whey Protein - Chocolate Peanut Butter

2,104 30C 164F 132 P

[EjnarKolinkar]

BTW I am completely jealous of your gym! I found a few crossfits that have some decent equip around my location, but even the nicest of them is lacking.

I bought one of those bars like in the McDonald Bench press pic used at play it again sports for $75 recently. Seemed to be a bit easier to get my arms in position to squat with it. Regualar bar has been annoying. I want to get an EFTS yoke bar. IDK where I would keep it though my home gym is jammed with stuff.

Lol, I digress in my jelly status.

Sick squatting Geek, and you seem to be doing good on the chow front. Never know you could take to the keto like a fish to water, some people do and have almost no problems with adaption.


Rambling per usual, but wanted to lend support!

[resilience5241]

Accountability crew checking in

[hammerfelt]

Subbed - Starting keto myself. Keto part is easy, for me anyway. Harder part is how to lift while on keto. Glad to see a fellow power lifter in here.

[geek23ka]

BTW I am completely jealous of your gym! I found a few crossfits that have some decent equip around my location, but even the nicest of them is lacking.

I bought one of those bars like in the McDonald Bench press pic used at play it again sports for $75 recently. Seemed to be a bit easier to get my arms in position to squat with it. Regualar bar has been annoying. I want to get an EFTS yoke bar. IDK where I would keep it though my home gym is jammed with stuff.

Lol, I digress in my jelly status.

Sick squatting Geek, and you seem to be doing good on the chow front. Never know you could take to the keto like a fish to water, some people do and have almost no problems with adaption.


Rambling per usual, but wanted to lend support!

hey!! i need to stick with this journal. i am having some training issues. i bit off more than i could chew. but diet is truckin along. happy about that. it's fun to play with new training toys isn't it? i find chains to be really useful. you can keep them in plastic canisters. you can bench and deadlift and squat with them so they are versatiule, too. i do feel lucky to have his gym to use. it's a tiny gym, but the people are great and my coach is the best.,

Accountability crew checking in

thanks for checking in! i need it.

Subbed - Starting keto myself. Keto part is easy, for me anyway. Harder part is how to lift while on keto. Glad to see a fellow power lifter in here.

hammer!! we were in the transformation challenge together. you are a tough sonuvvagun.

after the first month, it can be done. where are you in keto?

weight loss is happening. i don't want it to be any faster than i am currently going, to keep mah GAINZ! it's 11 pounds, but i assume 5 or so it actual loss.

this week is pre-cycle week, so i am eating more, but keeping carbs in check. i got pretty high yesterday, but i still was in the pink this morning.

hey, in the am, my urine is cloudy like lemon pudding color. is that pretty normal for keto?

[becomingflu]

Hey I hope you're still around! (Sub'd!)

As a fairly new lifter (1 year) and just starting to focus on PL with 5/3/1, I'd love to follow your journey!

How are things going lately?