New in Keto, goal cutting bf%

[InsanityDk]

Hi everyone gonna start a log to input everything I eat to keep in check since I've been on a low carb and saw results but now taking it a step further and gonna try keto and to keep me motivated and to learn from people

Calculated my macros with the 5% 30% 65% on myfitnesspal

22g carbs
134g protein
129g fats
Total cals 1794

Hardest thing for me, protein, I eat too much protein been tracking my food intake and protein can sometimes rise to 200g max, 184 is where I go mostly so want to change this and follow this one strict and reach my goals, never reached a low bf% always stumbled between 26% now since trying the low carb I don't know my % correct but I've noticed huge improvements so will buy everything to measure myself and start posting that aswell, I will take a picture (post it where people guess bf% to have a close estimation and here for progress)

Will post things of myself that I do know now sorry if it is incomplete

Male
23 years old
1,70cm height
79kg (from 84kg)
Estimated bf% 20 to 22%

Workout:
Upper/lower split 4x week, bodyweight (training for calisthenics) sessions, 1hour 10 minutes max followed by 30minutes cardio (upper day jogging, lower day crosstrainer) with fatburning workout, intensity goes high for a couple of minutes, reduces then goes high again until 30 minutes are done, on off days I do HIIT with the bicycle or spinning classes 45 to 60'.
One full off day to carb up, every friday

I will post foods I will normally eat now on this diet

Meats: steak, pork, bacon, entrecote
Fish: Salmon, tuna, pangasius, plaice, shrimps
Poultry: Chicken legs, wings, breast, sausages, turkey breast
Veggies: Brocolli, brussel sprouts, green beans, butter beans, leek, lettuce, cucumber, cauliflour
Oils & seeds: Olive oil, (gonna order monday coconut oil, hemp oil and flax seeds) and butter
Spices: Mostly sea salt and pepper, maybe on chicken chicken spices and garlic
Sauces: Don't take them alot but if I do it's mayo
Eggs

Supplements: Whey chocolate protein powder, monday gonna order: fish oils, multivitamin, creatine, bcaa, L-carnitine (doubting this one cause seen comments it isn't that helpfull) Whey + creatine + bcaa post workout with 250ml water

Reading the forums things I'm gonna buy and try out cause don't know if I like it but if I do I will include them since I've been reading they are helpfull in this diet: almond milk unsweetened, almond/hazelnuts, peanut butter organic, avocado, raspberries (this last one + nuts probably in low to moderate amount right?)

Gonna start sunday 05/04 with this log, hope to keep motivated and consistent, keep my diet and reach my macros without overeating protein, any tips are very gratefull

Goal is to drop bf%, current goal is to reach 15% now

[pacx1984]

Hi everyone gonna start a log to input everything I eat to keep in check since I've been on a low carb and saw results but now taking it a step further and gonna try keto and to keep me motivated and to learn from people

Calculated my macros with the 5% 30% 65% on myfitnesspal

22g carbs
134g protein
129g fats
Total cals 1794

Hardest thing for me, protein, I eat too much protein been tracking my food intake and protein can sometimes rise to 200g max, 184 is where I go mostly so want to change this and follow this one strict and reach my goals, never reached a low bf% always stumbled between 26% now since trying the low carb I don't know my % correct but I've noticed huge improvements so will buy everything to measure myself and start posting that aswell, I will take a picture (post it where people guess bf% to have a close estimation and here for progress)

Will post things of myself that I do know now sorry if it is incomplete

Male
23 years old
1,70cm height
79kg (from 84kg)
Estimated bf% 20 to 22%

Workout:
Upper/lower split 4x week, bodyweight (training for calisthenics) sessions, 1hour 10 minutes max followed by 30minutes cardio (upper day jogging, lower day crosstrainer) with fatburning workout, intensity goes high for a couple of minutes, reduces then goes high again until 30 minutes are done, on off days I do HIIT with the bicycle or spinning classes 45 to 60'.
One full off day to carb up, every friday

I will post foods I will normally eat now on this diet

Meats: steak, pork, bacon, entrecote
Fish: Salmon, tuna, pangasius, plaice, shrimps
Poultry: Chicken legs, wings, breast, sausages, turkey breast
Veggies: Brocolli, brussel sprouts, green beans, butter beans, leek, lettuce, cucumber, cauliflour
Oils & seeds: Olive oil, (gonna order monday coconut oil, hemp oil and flax seeds) and butter
Spices: Mostly sea salt and pepper, maybe on chicken chicken spices and garlic
Sauces: Don't take them alot but if I do it's mayo
Eggs

Supplements: Whey chocolate protein powder, monday gonna order: fish oils, multivitamin, creatine, bcaa, L-carnitine (doubting this one cause seen comments it isn't that helpfull) Whey + creatine + bcaa post workout with 250ml water

Reading the forums things I'm gonna buy and try out cause don't know if I like it but if I do I will include them since I've been reading they are helpfull in this diet: almond milk unsweetened, almond/hazelnuts, peanut butter organic, avocado, raspberries (this last one + nuts probably in low to moderate amount right?)

Gonna start sunday 05/04 with this log, hope to keep motivated and consistent, keep my diet and reach my macros without overeating protein, any tips are very gratefull

Goal is to drop bf%, current goal is to reach 15% now

Good luck, all looks similar to me
Not sure i could survive without almonds!!

[InsanityDk]

Thanks man, just went to the store after macademian nuts instead of almond, cheddar, avocado and unsweetened almond milk and ordered my supplements so they must be coming somewhere this week so am ready to start tomorrow with the keto diet

[NEBinAK]

In on this, also new to keto and just started, pee strip dark as fuark. Unfortunately I have an insane high metabolism so I'm cutting on 2600-2700 calories, my ratios are good though

[InsanityDk]

In on this, also new to keto and just started, pee strip dark as fuark. Unfortunately I have an insane high metabolism so I'm cutting on 2600-2700 calories, my ratios are good though

Thanks this gives me more motivation to do this, I'm new too still doing some research and stuff to try and know alot of this diet

I never looked how my metabolism is fast or slow, only thing I know is I have a hard time losing fat since I never have been below 23% and my family well is obese and now I'm commited to reaching 15% but my dream is 10% or below

So starting tomorrow, first week is the hardest they say right?, don't got any strips tho have to get those yet.. So weighing myself tomorrow morning gonna try and use the caliper too shouldn't be too hard

[InsanityDk]

Hey guys so here goes, day 1, started one day later with yesterday being easter and the family coming over let's say it was hard to start keto then.

Gonna try and reduce my bf% as much as possible till june 27th, then I'm gonna try and go into surplus to gain some mass for 3 months then keto again and try and reach my "main goal" bf%

Weighed myself and recalculated macros

Weight: 72kg,
Estimate bf%: 20%
Daily objective: 1714cals
-Fat: 124g 65%
-Carbs: 21g 5%
-Proteins: 129g 30%

Workout:

I am training for calisthenics, today was upper day, wasn't feeling 100% fit but managed to finish my workout only didn't do the 30 minutes cardio afterwards, a muscle hurts while turning my head right by the traps area so think I might've had bad form today. Workout duration; 1hour 14minutes

So far
Fats: 114g
Carbs: 16g
Protein: 106g

Still need 10g fats and 23g protein so gonna eat a ham roll later on

Looking forward on day 2

[InsanityDk]

Day 2

Workout: Lower body, felt better than yesterday when doing the upper body training, still finding my balance to do pistol squats (do them on a bench but lowered the height so it's a bit harder now) did no cardio but gonna try and start tomorrow doing cardio again when doing my upper, trapezius still hurts while turning my head right so gonna see how that feels tomorrow before startingto work out

Food

Fats: 123g
Carbs: 22g which 17 are from fibers
Protein: 117g

Just experimented on how to fill my fats and protein to the desired 124g fats and protein 129g so took some cheese they sell here in Belgium now probably can fill the protein with some slices of ham/chicken or turkey right? If anyone can help me here I would appreciate it

[NEBinAK]

Day 2

Workout: Lower body, felt better than yesterday when doing the upper body training, still finding my balance to do pistol squats (do them on a bench but lowered the height so it's a bit harder now) did no cardio but gonna try and start tomorrow doing cardio again when doing my upper, trapezius still hurts while turning my head right so gonna see how that feels tomorrow before startingto work out

Food

Fats: 123g
Carbs: 22g which 17 are from fibers
Protein: 117g

Just experimented on how to fill my fats and protein to the desired 124g fats and protein 129g so took some cheese they sell here in Belgium now probably can fill the protein with some slices of ham/chicken or turkey right? If anyone can help me here I would appreciate it

Coconut oil, olive oil, cheeses, sausages, fatty cuts of meat, heavy cream, eggs

Those are my go to's

[InsanityDk]

Coconut oil, olive oil, cheeses, sausages, fatty cuts of meat, heavy cream, eggs

Those are my go to's

Thanks man, will try those

[InsanityDk]

Day 3

Workout: upper body followed with 30 minutes of jogging
Pulls ups 5x10,9,6,7,6 (stalled here, need a dip belt -.-)
Uneven push ups 4 x 6
One arm inverted row 3 x 9
Decline push ups with feet on a trx 3 x 12
Inverted rows 3x12
Neck back bridges 4x10
Straight bar dips 3x12,10,10
Wall handstands 3x30 seconds
Decline abs 4x12
Decline twists 3x10

Breakfast: 2 eggs omelette, 10g coconut oil, 94g cucumber
Lunch: Salted bacon 2 pieces 161g, 60g chicken white, 21g butter, 179g brocolli
Dinner: chicken thigh (oven baked, just the spices no extra oil or butter) 200g, brocolli 150g
Snacks: 19g macadamian nuts (glad I tried those, am in love with them, would eat the whole box if I wasn't counting my cals)
Post workout: 250ml almond milk unsweetend, 30g whey chocolate shake

Fat: 123g
Carbs: 18 which 17 are from fibers (says fitnesspal)
Protein: 125g

Total cals: 1711

My right trap still hurts now but while working out didn't feel a thing, might be soreness? If it keeps up I'll take a deload week (hope not to) pain instead of coming while turning my head right now it comes from turning it to the left, compared to my first workout day after easter I felt more motivated, stronger, diet isn't too hard atm not having crazy cravings like in the beginning, still need the ketostix to know if I am in ketosis, I think I am since I'm below or just about 20g carbs, how do you know if you are on ketosis or not? Sometimes I do feel somewhat week, tired, light headed

Bcaa, creatine, hemp oil and flax seeds stack arrived today, still figuring out with what I could use the hemp oil, saw some people just take a tablespoon directly, does someone mix it with their pwo shake? Or any advice on this? Multivitamins and fish oils must be arriving later this week then when I have those I'll start using bcaa, creatine, multi and fish oils as supps + whey

Really like this diet, it's a shame I never gave it a go before when I wanted to lose my bf but well happy I'm doing it now

[InsanityDk]

Hey guys, have mssed 2 days posting, posting on the third

so day 4

fats: 124g
cabrs: 34 which 14 are fibers
protein: 129g

total: 1758, went 44 above which at first it said I needed 3 to reach the total of 1714 but next day while checking saw the -44 -.-

Day 5 was a carb up day

didn't count my cals but I ate as much carbs as possible, gained 1kg when the day was over: mostly pastas, bread, cornflakes I eat, maybe some chocolate but not alot, once in a month or two months mcdonalds meal and some soda

Day 6

Fats: 124g
Carbs: 21g, 8 fibers
Protein: 128g

Breakfast: 2 eggs with 11g coconut oil, 58g cucumber
Worked out, pwo shake: 30g whey chocolate with 250ml almond milk unsweetened
Lunch: chicken breast 136g, butter 15g, mayo 20g and 3ml hennep oil (tried it just raw with a spoon ain't my thing haha but well if fats are low probably gonna keep doing it)
Dinner: Pangasius 145g, 80g brussel sprouts (these have alot of carbs when I put em in to know the carbs and such) 15g butter and 20ml mayo
Snack: 3 rolls of ham, 32g macadamian nuts

Total, 1684 from 1714

Worked upper body today followed with 30 minutes of jogging, all my stack arrived, monday going to go after ketostix at my local pharmacy so 2 week gonna start with the supps and the ketostix. One question regarding this, how do you first use the ketostix? just keep using them every night until knowing when it turns into colour to know when I get into ketosis or..?

Gonna keep it up probably try 1 full week next week without carbing up so 2 weeks into ketosis and see how that goes to try it otherwise I'll stick to my weekly carb up

[NEBinAK]

I just used them once a day, until they started coming out super dark, now I don't use them. My energy has been great, so not sure how to tell other then sticks.

Also are you going total carbs or net carbs?

I've been at 18-22g total carbs

Cause it seems like you should be way over the carbs your staying with what your eating. But I could be wrong.

Also I would switch to fattier meat then chicken breast, chicken thighs would be my choice if sticking with chicken. Though duck is pretty awesome too.

Please keep in mind I'm no expert, this is my first time as well.

[InsanityDk]

I just used them once a day, until they started coming out super dark, now I don't use them. My energy has been great, so not sure how to tell other then sticks.

Also are you going total carbs or net carbs?

I've been at 18-22g total carbs

Cause it seems like you should be way over the carbs your staying with what your eating. But I could be wrong.

Also I would switch to fattier meat then chicken breast, chicken thighs would be my choice if sticking with chicken. Though duck is pretty awesome too.

Please keep in mind I'm no expert, this is my first time as well.

Normally that's the total but with the fibers then net would be less than 20g but I think something ain't right aswell,I use my fitness pal so before I eat something I calculate everything to see if I reach my goals plus I weigh everything too something I never done before and that's what I get from carb counts if it is correct that is

Like example lunch, normally I was going to eat some brussel sprouts there too but when I calculated mycarbs where above 30g so I ditched them

I normally eat chicken leg xp tomorrow it'll be leg but today was breast cause there wasn't anything less that's why I included some mayo where would you think I'm going over my carbs?

[NEBinAK]

Normally that's the total but with the fibers then net would be less than 20g but I think something ain't right aswell,I use my fitness pal so before I eat something I calculate everything to see if I reach my goals plus I weigh everything too something I never done before and that's what I get from carb counts if it is correct that is

Like example lunch, normally I was going to eat some brussel sprouts there too but when I calculated mycarbs where above 30g so I ditched them

I normally eat chicken leg xp tomorrow it'll be leg but today was breast cause there wasn't anything less that's why I included some mayo where would you think I'm going over my carbs?

Collectively, what protein shake are you using? Brussels sprouts, Macedamia nuts

I don't know I didn't add anything up and your using grams which kinda throws me off, but I thought macadamia nuts had a lot of carbs, and thought brocolli had a fair amount as well. But I didn't actually check anything, which is why I said I could be wrong. And also why I asked if you were going total or net.

Personally I'm not eating enough veggies but I am eating 2500 calories and staying at 18-22g total carbs. Fwiw I'm supplementing with oximega greens to help make up some.

[InsanityDk]

Collectively, what protein shake are you using? Brussels sprouts, Macedamia nuts

I don't know I didn't add anything up and your using grams which kinda throws me off, but I thought macadamia nuts had a lot of carbs, and thought brocolli had a fair amount as well. But I didn't actually check anything, which is why I said I could be wrong. And also why I asked if you were going total or net.

Personally I'm not eating enough veggies but I am eating 2500 calories and staying at 18-22g total carbs. Fwiw I'm supplementing with oximega greens to help make up some.

Protein shakes I use first class nutrition it's a brand here in belgium, 24g protein, 1,9g carbs, 1g fat
Macadamian nuts 32g: 24,3 fats, 4,1 carbs, 2,6 fibers 1,3 sugars
brussel sprouts are high in carbs that's why I only ate them at dinner, noticed when I was calculating things but brocolli the one I buy has got 2g carbs per 100g which are 2g fromsugars it says on the label and 4,1 in fibers

I think they are relatively safe, the nuts and brocolli, but all with moderation like the nuts I only eat max 32g if I don't meet my fat requirements but mostly it is around 20g or so but yeah with brussel sprouts I noticed to watch out since they are relatively high in carbs

Wow 2500 that's alot compared to my 1714 haha, gonna note progress every 2 weeks (weight, bf%, etc) with what I eat and yeah the ketostix will help too I suppose to know what I am doing wrong if I am not in ketosis

[NEBinAK]

Protein shakes I use first class nutrition it's a brand here in belgium, 24g protein, 1,9g carbs, 1g fat
Macadamian nuts 32g: 24,3 fats, 4,1 carbs, 2,6 fibers 1,3 sugars
brussel sprouts are high in carbs that's why I only ate them at dinner, noticed when I was calculating things but brocolli the one I buy has got 2g carbs per 100g which are 2g fromsugars it says on the label and 4,1 in fibers

I think they are relatively safe, the nuts and brocolli, but all with moderation like the nuts I only eat max 32g if I don't meet my fat requirements but mostly it is around 20g or so but yeah with brussel sprouts I noticed to watch out since they are relatively high in carbs

Wow 2500 that's alot compared to my 1714 haha, gonna note progress every 2 weeks (weight, bf%, etc) with what I eat and yeah the ketostix will help too I suppose to know what I am doing wrong if I am not in ketosis

Thought there was way more in brocolli and macadamia, you must be eating less then the servings I was looking at

Was at 2700 calories but after the first ten pounds progress slowed so I bumped it down to 2500. Hoping to end my cut on no less then 2000, either way I'll just do more cardio if I need. I'm currently only doing like 10 minutes of intense cardio a day.

[InsanityDk]

Thought there was way more in brocolli and macadamia, you must be eating less then the servings I was looking at

Was at 2700 calories but after the first ten pounds progress slowed so I bumped it down to 2500. Hoping to end my cut on no less then 2000, either way I'll just do more cardio if I need. I'm currently only doing like 10 minutes of intense cardio a day.

You can do it man, don't give up

I'm doing cardio 30 minutes session right after my workout, sometimes it's hard cause I do upper/lower then followed with jogging or the crosstrainer or cycling so my legs are working non stop and well do some sprinting on lower day aswell but well in 2 weeks gonna check to see if it payed off or not but probably gonna keep doing it cause I got astma and it helps alot

[NEBinAK]

You can do it man, don't give up

I'm doing cardio 30 minutes session right after my workout, sometimes it's hard cause I do upper/lower then followed with jogging or the crosstrainer or cycling so my legs are working non stop and well do some sprinting on lower day aswell but well in 2 weeks gonna check to see if it payed off or not but probably gonna keep doing it cause I got astma and it helps alot

I'll see it through, I'm certainly not a quitter. Besides I'm enjoying what I'm eating so that makes it a little easier.

[InsanityDk]

I'll see it through, I'm certainly not a quitter. Besides I'm enjoying what I'm eating so that makes it a little easier.

That's the spirit bro
Yeah this diet is quite tasty, thought it would be worse when reading it for the first time

Till when does your cut last?

Breakfast; chicken thigh 120g

Workout at home at night gotta work till 7/8pm

Food for the whole day will be chicken thigh, yes, i love chicken
Gonna post tonight the rest of my day

[NEBinAK]

That's the spirit bro
Yeah this diet is quite tasty, thought it would be worse when reading it for the first time

Till when does your cut last?

Breakfast; chicken thigh 120g

Workout at home at night gotta work till 7/8pm

Food for the whole day will be chicken thigh, yes, i love chicken
Gonna post tonight the rest of my day

180-155 or as low as 150, will depend on mirror

[InsanityDk]

So back to post the whole day now, it's 8pm but just ate my last snack so can't eat anymore

Morning: chicken thigh 120g
Lunch: chicken thigh 207g
Dinner: chicken thigh 191g with 20g mayo
Snacks: Macadamian nuts 50g some cinammon cookies, lucky I was low all day on carbs, at work there are loads of ****ty food so had a craving and ate 2 with those I reached my 21g carbs and ham rolls 25g
Post workout shake: 250ml almond milk unsweetened 30g whey shake chocolate

Fats: 122g
Carbs: 21g total 5 from fibers so total 16g net carbs
Protein: 128g
Total: 1692

I love chicken, specially thighs, my family make a whole chicken + 4 extra thighs since I'm watching cals I can't just eat 2 or 3 one night haha so spreaded them out throughout the day
But like I said in the snacks, I had it hard at work with all those cookies and chips so took 2 small ones, then calmed my cravings thinking about advancing towards my goals but yeah, won't happen again

Worked out at 7pm after work at home, lower day good thing about bodyweight/calisthenics (newbie) is that you can do it at home followed with hiit sprints 10x15 seconds at maximum effort (was heavy since trained legs) with a 10 minute easy jog

Am thinking of tweaking my workout, upper/lower bodyweight, then upper/lower with weights ending with upper/lower session bodyweight with the normal carb up day as rest day with 30 minutes jogging on upper days and hiit sessions like today on lower days so too put it more easier

Saturday: Upper BW + 30 minute jogging
Sunday: Lower BW + hiit 10x15seconds+10minutes jogging (45 seconds rest between sprint sets)
Monday: Upper weights + 30 minute jogging
Tuesday: Lower weights + hiit 10x15+10 minutes jogging
Wednesday: Upper BW + 30 minute jogging
Thursday: Lower BW + hiit 10x15seconds+10 minutes jogging (45 seconds rest between sprints sets)
Friday: Rest day, carb up

[InsanityDk]

So gonna post todays meals + cals

Breakfast: 2 eggs with coconut oil 11g, flax seeds 5g and cucumber 63g
Lunch: Chicken thigh 161g with mayo 15g
Postworkout: almond milk 250ml with whey vanilla 30g
Dinner: Butter 26g, brocolli 100g, beef 240g and mayo 20g
Snacks: 20g macadamian nuts

Fats: 123g
Carbs: 11g total, 9g fibers
Protein: 130g
Total: 1701

Went 1g above protein but need 1 more from fats don't think that's a biggie right?

Worked out upper body today again with 28 minutes jogging, the upper body workout was good, felt motivated and strong the jogging was a bit hard probably cause of the leg training yesterday but managed to do 28 minutes

Got my ketostix today, was thinking how to use them, do you use them first thing in the morning or whenever you want? And just keep on using them if you aren't using ketones to know when you are on ketosis?

The girlfriend is coming over in 2 days so probably will be carbing abit up for 2 days since I'm not at home much then and can't control the carbs etc if Ikeep it clean that won't hurt much right? will try to then to hold on for a whole week with keto but I'll try to keep it on keto and just carb up for 1 day when she's here

[NEBinAK]

So gonna post todays meals + cals

Breakfast: 2 eggs with coconut oil 11g, flax seeds 5g and cucumber 63g
Lunch: Chicken thigh 161g with mayo 15g
Postworkout: almond milk 250ml with whey vanilla 30g
Dinner: Butter 26g, brocolli 100g, beef 240g and mayo 20g
Snacks: 20g macadamian nuts

Fats: 123g
Carbs: 11g total, 9g fibers
Protein: 130g
Total: 1701

Went 1g above protein but need 1 more from fats don't think that's a biggie right?

Worked out upper body today again with 28 minutes jogging, the upper body workout was good, felt motivated and strong the jogging was a bit hard probably cause of the leg training yesterday but managed to do 28 minutes

Got my ketostix today, was thinking how to use them, do you use them first thing in the morning or whenever you want? And just keep on using them if you aren't using ketones to know when you are on ketosis?

The girlfriend is coming over in 2 days so probably will be carbing abit up for 2 days since I'm not at home much then and can't control the carbs etc if Ikeep it clean that won't hurt much right? will try to then to hold on for a whole week with keto but I'll try to keep it on keto and just carb up for 1 day when she's here

I've read that The keto sticks aren't always super reliable, and depending on what time of day can make a difference.

I can tell you I've noticed very little variation, I tried in the morning before eating, I've tried mid day non fasted, before bed, morning after lifting and cardio and afternoon after lifting and cardio. They all come out about the same for me.

[InsanityDk]

Ahh ok, well will try tomorrow for the first time and see, most of the help like you said is the mirror xp

[InsanityDk]

Here are todays stats

Breakfast: 2 eggs with 15 ml olive oil, 5g flax seeds, cucumber 65g
Lunch: Pangasiusfilet 149g, butter 13g, green salad 29g, flax seeds 5g and mayo 15g
Dinner: Pork chops 230g, mayo 20g, butter 15g
Post workout: 250ml almond milk unsweetend with 30g vanilla whey protein
Snack: 20g cheese, 10g ham

Fats: 124g
Carbs: 9 total, 5 fibers
Protein: 129g

Total: 1,678

Workout lower day, followed with 10x15seconds sprints and 10 minutes easy jog, felt kind of sick while doing the sprints but guess that's normal tried to go all out on hills

Later at night felt dizzy and light headed, don't know why just got home and ate the cheese and ham snacks, maybe carbs are too low probably should eat more brocolli or something don't know

For the rest everything went great

[NEBinAK]

You grind those flax seeds first?

I hear you can't digest them otherwise

[InsanityDk]

You grind those flax seeds first?

I hear you can't digest them otherwise

Woops I don't xs is that for real? I just pour them round my food and eat them

[NEBinAK]

Woops I don't xs is that for real? I just pour them round my food and eat them

From wiki how, was the first link that popped up when I searched

How to Grind Flax Seed
Flax seed is high in omega-3 fats and fiber. People often add flax to cereals and smoothies for an extra boost of fiber and nutrients. Those who avoid eggs may use ground flax seed mixed with water as an egg replacer in baking. Chewing flax seeds isn't enough to break them up, but grinding flax seed allows your body to absorb the nutrients, as whole seeds can simply pass through your body. While you can find ground flax seed in the store, it is far less expensive to purchase whole seeds and grind flax seed at home. Pre-ground seeds also spoil more quickly than whole flax seeds.

I use a coffee grinder, cost ten bucks and works great

[InsanityDk]

Hey guys am back

4 days off to germany so couldn't control that much about what I ate...

Now back and started again

Breakfast: 11g butter, 148g salted bacon, cucumber 93g
Lunch: tuna 90g, cucumber 85g, mayo 30g
Dinner: chicken thigh 221g, 96g cauliflour
Snacks: 33g macadamian nuts, 36g ham
Postworkout: 250ml almond milk, 5g creatine, 2 capsules bcaa, 30g whey vanilla
Supps: 3 tablets multivitamin, 2 fish oil

Fats: 124g
Carbs: 11g, 8 from fibers
Protein; 131g

Total: 1706

First day using all my supps, hope everything keeps going well now

[InsanityDk]

So gonna post my week from now on, don't have alot of time to post so gonna try and sum everything up from time to time when I am able to

Monday 20/04

Breakfast: coconut oil 11G, 2 eggs 65g, flax seeds 5g, cucumber 86g, multi and fish oil capsules
Lunch: Chicken thigh 148g, cauliflour 106g, mayo 20g, multi
Dinner: Chicken thigh 230g, cauliflour 265g, mayo 25g, multi and fish oil
Post workout: 30g whey, 250 almond milk, 2 BCAA, creatine 3,6g
Snacks: 50g chicken white, 13g salami slices

Total 1719 cals
Fats: 122g
Carbs: 14, 10 fibers
Protein: 129g

Tuesday 21/04

Breakfast: olive oil 13,5 ml, 2 eggs, cucumber 123g, multi and fish oil capsules
Lunch: Chicken thigh 200g, cheddar 30g, cauliflour 149g, mayo 20g, multi
Dinner: Butter 15g, pork 129g, cauliflour 121g, multi and fish oil
Post workout: 30g Whey, 250 almond milk, BCAAs x2, creatine 3.6g
Snacks: Chicken white 19g, 5g salami sausage

Total: 1713
Fats: 124g
Carbs: 15, 8 fibers
Protein: 128g

Wednesday 22/04

Breakfast: coconut oil 11g, 2 eggs, cauliflour 115g, multi and fish oil capsules
Lunch: Pork 163g, cauliflour 127g, butter 10g, mayo 28.5g, multi
Dinner: Beef 187g, cauliflour 128g, butter 10g, mayo 28g
Post workout: 30g Whey, 250ml almond milk, 4 BCAA (2 workouts so 2x after weights, 2 after heavy cardio am doing gym instructor lessons and had to follow a group session, but gonna take now 2 pre and 2 post), 3.6g creatine

This night started carb up felt really week and dizzy

Thursday, didn't eat until 5pm but really haven't had any hunger troubles or so, a hamburger and then later at night to a restaurant all you can eat buffet chinese so that was starting last night my carb up day, did a light abs session in the morning, didn't eat fries well some fried food like nuggets and rolls and such but rice too, some soda, sauces and bit of dessert, rest of the day alot of water and with the burger some juice, night carb up of wednesday was bit more unhealthy.. 4 slices brown bread with nutella, 1 bowl kellogs and some white chocolate.. (gotta control these cravings..) That is why I haven't eaten alot thursday and kept fasting which I know ain't all that good too

Today back to keto schedule so hopefully gonna get quick to keto, not working out aswell but starting tomorrow working out again after my tattoo session, seeing the lower abs slowly appear week after week but still got a long way to go and to reduce still alot of bodywaist fat but gonna get there if I keep on going, got also days I work at the gym and train people and have to participate in grouplessons like spinning or insane burner so it's an extra cardio since I've already worked out then and did some mild cardio

BF% I think I am at 19%/18% when on keto abs show out more, after carbing up they hide a little bit, that's how I notice progress, from my abs since I've never had them gonna try and have my BF measured in may probably