Who's having great success on KETO?!!

[DPP450]

I'm just curious to know what the biggest losers (read...winners) are doing on a keto plan that makes it work for them.

Please list:
1) Sample meal plan (including post workout meal/shake)
2) Sample workout plan
3) Average pounds/inches/body fat% lost weekly
4) If you have trace, small, moderate, or large ketones on low carb days
5) How long is your carb load
6) ANY TIPS ON MAKING CONSISTENT PROGRESS.

I've read a lot, but I know everyone does it a little differently. So I wonder what variations work and which don't.

Thanks a bunch

[Eileen]

I lost about three stone on keto, and I am maintening on it.

Sample diet:
Breakfast: Mushroom omlette, or scrambled eggs, or steak if I'm going to be busy.
PWO: whey and dextrose.
Lunch: fish and any veg that cooks quickly (I hate salads)
Snack: nuts / cheese / flaxbread
Dinner: meat or chicken, lots of green veg.
Supper: cottage cheese and seseme seeds / homemade jelly / coconut / occasionally keto chocolate moouse.

Workouts vary. I always do a lot of cycling, but the weather has been so wet recently that I haven't got out much. I tend to either do full body workouts, or GVT, but that can vary too.

Can't remember what the inches lost were, I just know I had to replace everything except my socks.

I don't show ketones at all anymore. When I was showing, it was usually trace to small.

I keep my carb-up short and clean. I honestly don't think women (with the obvious exception of J-me) can do big carb-ups and get away with it. I usually do 12 hours or less, often on a weekday, so I have full control of the food and less temptation to binge on junk.

Tips: Eat your vegetables. Do your cardio. Make sure you have your calories right. Don't get involved with "net carb" junk, all it will do is give you the runs. This is a meat and eggs and vegetable diet.

[Druluv75]

I have lost 40lbs of body weight.

My sample diet:

Meal #1
4 - Boiled Eggs
6-80z Half-n-half or light cream

Meal #2
4-6 oz of Meat (Steak, Fish, Chicken)
Side Salad with Olive Oil

Meal#3
Almonds

Meal#4
4-6 oz of Meat (Steak, Fish, Chicken)
Side Salad with Olive Oil

Meal#5
Cheddar Cheese

For Preworkouts - EAA/BCAA
For PostWorkout - Amino Acid & Liver Tablets

[roxy42277]

meal one: 2 whole eggs 6 whites
meal 2 1 pack tuna 1 cup broc
meal3 tbs pb 1 scoop whey
meal 4 4oz chicken fat ranch bacon bits salad
meal 5 almonds 1 scoop whey
meal 6 same as meal one

[eqlb]

morn:
2 eggs raw stirred
3 rashes of bacon
1 gabi bread piece with pb and jam
pre or post work out 1:
1 apple/orange
lunch:
2 patties of beef with cheese
3 cups of salad
pre work out 2:
1 scoop whey/ little dextrose / olive oil / heavy cream
post work out:
dextrose drink
supper:
2 cups salad with cubbed cheese
and what ever meat i feel like
bed time snack at 7:
a little bit of ice cream/ or nuts
1 cup cottage cheese

around 1% body fat reduction per week

didnt waste my money on ketostixs

carb load is ever 2 weeks for 12 hours

[MissThing]

1) Sample meal plan (including post workout meal/shake)
meal 1: spinach and eggs w/ cheese
meal 2: protein powder w/ water & heavy cream
meal 3: tuna and green salad (watercress, rocket etc)
meal 4: ON whey post workout (with gloucose if necessary)
meal 5: chicken and broccoli


meal 1: 3 small beefburgers and mayo (preworkout)
meal 2: ON whey post workout (with gloucose if necessary)
meal 3: tuna and green salad (watercress, rocket etc)
meal 4: handfull of nuts
meal 5: omlette and broccoli
meal 6: cottage cheese with spoonful of cream and sprinkle of whey


2) Sample workout plan
compound lifting (3 sets of 8):

deadlifts
squats
bench press
bent over rows
military press
lat pull down


3) Average pounds/inches/body fat% lost weekly

I should have measured myself but I do know that in the lst for weeks I lost a totla of 11lbs body fat and gained 5lbs muscle (newbie gains?) so far my BF has gone from 45% to 41%


4) If you have trace, small, moderate, or large ketones on low carb days
I never test ketones. I know it by the taste in my mouth, lack of craings and energy levels.

5) How long is your carb load
less than a full day: I do my depeletion workout saturday am and have 2-3 carb meals untill the evening.

6) ANY TIPS ON MAKING CONSISTENT PROGRESS.
eat as cleanly as possible, do not dirty carb-up and drink plenty of water. Eat as few sweetners annd LC sweets as possible; they tend to make me crave real sugar.

[DPP450]

Originally Posted by Eileen

I lost about three stone on keto, and I am maintening on it.

I keep my carb-up short and clean. I honestly don't think women (with the obvious exception of J-me) can do big carb-ups and get away with it. I usually do 12 hours or less, often on a weekday, so I have full control of the food and less temptation to binge on junk.

Tips: Eat your vegetables. Do your cardio. Make sure you have your calories right. Don't get involved with "net carb" junk, all it will do is give you the runs. This is a meat and eggs and vegetable diet.

I am so glad that you mentioned about women and the carb up, because in the past a second day of carb loading always made me gain too much weight, and I would find myself taking off the same pounds every week and not making any progress. This time I'm only carb loading for 24 hrs (which equals about 12-15 hours since I'm in bed the other hours).

I agree about the "net carb" junk. I only have it if I need a laxative (ha,ha,ha). I may not use them at all this time around because I think they kick me out of ketosis.

[DPP450]

Originally Posted by Druluv75

I have lost 40lbs of body weight.

My sample diet:

Meal #1
4 - Boiled Eggs
6-80z Half-n-half or light cream

Meal #2
4-6 oz of Meat (Steak, Fish, Chicken)
Side Salad with Olive Oil

Meal#3
Almonds

Meal#4
4-6 oz of Meat (Steak, Fish, Chicken)
Side Salad with Olive Oil

Meal#5
Cheddar Cheese

For Preworkouts - EAA/BCAA
For PostWorkout - Amino Acid & Liver Tablets

No PWO shake???

Originally Posted by eqlb

morn:
2 eggs raw stirred
3 rashes of bacon
1 gabi bread piece with pb and jam
pre or post work out 1:
1 apple/orange
lunch:
2 patties of beef with cheese
3 cups of salad
pre work out 2:
1 scoop whey/ little dextrose / olive oil / heavy cream
post work out:
dextrose drink
supper:
2 cups salad with cubbed cheese
and what ever meat i feel like
bed time snack at 7:
a little bit of ice cream/ or nuts
1 cup cottage cheese

around 1% body fat reduction per week

didnt waste my money on ketostixs

carb load is ever 2 weeks for 12 hours

I just have to ask, because I see a lot of raw egg shakes. Is this safe??? Or do you do something to make it okay. Does it taste okay?

[DPP450]

Originally Posted by MissThing

[u][b]

meal 1: 3 small beefburgers and mayo (preworkout)
meal 2: ON whey post workout (with gloucose if necessary)
meal 3: tuna and green salad (watercress, rocket etc)
meal 4: handfull of nuts
meal 5: omlette and broccoli
meal 6: cottage cheese with spoonful of cream and sprinkle of whey

4) If you have trace, small, moderate, or large ketones on low carb days
I never test ketones. I know it by the taste in my mouth, lack of craings and energy levels.

I have 4% milk cottage cheese with 5 carbs per serving...can I still have that and stay in ketosis.

I've noticed that taste and smell in my mouth when in ketosis. Question: After my first one or two carb meals I still have the taste and smell of ketones in my mouth and sometimes I'm still in ketosis. Does this mean I'm burning the carbs rather than storing them as glycogen? Is this why I lose another pound the day after my first carb up day? Just curious.

[eqlb]

raw are perfectly safe to eat...0.005% of eggs contain semolina . The acid in your stomach can neutralize semolina. No reports saying that people became sick due to eggs. It was a big scare cause no one understood what the docs where saying and the media pushing how bad eggs are uncooked. Uncooked eggs contain biotin...vitamin h/b7 depending on the page, and biotin helps to maintain insulin and helps to burn fat..

[eqlb]

Best thing to due is to buy cottage cheese curds plain and add either unsweetened soya milk or heavy cream and add a little bit of sweetener in it. but to answer yes 4% cottage cheese is okay..it has around 4gm carbs in it

[fleshmachine]

I 2nd that...
I eat raw eggs consistently. I add raw egg white to my PWO shake (if it is convenient).
It's a nice way to add a medium-rate burning protein to an otherwise instantized source (unless you take a blend - which I have started doing).

[Druluv75]

Not really big on Protein Shakes anymore, I used to be. I mostly surround my workouts with Branch Chain Aminos and Liver Tablets. I feel that amino acid tablets reach muscles faster than protein powders; this is my opinion and not a fact.

[Minotaur]

I'm not losing a lot in poundage... only about 13 lbs since February. That's only about .6 lb/week. But I'm losing my gut, my pants are fitting way better (one pair of jeans is even too big) and I can see more definition.

However, I cannot lie and must say that I do cheat occasionally (sweets, that is) and my weekend carb ups are not exemplary. I would probably make better and faster progress if I tightened the diet up.

Sample diet...
Early morning: Shake (whey protein, 8 oz. whole milk, 2 oz. heavy cream, 2 oz. coconut milk)

Mid morning: Nova salmon and cream cheese; or eggs, bacon and sausage (only occasionally); or cottage cheese; or just eggs.

Lunch: Grilled meat (lambchop, beef burger, chicken, salmon); green salad or other vegs.

Late afternoon: Cheese sticks, sardines in olive oil or tuna.

Evening: Similar to lunch.

I also used Sabrett beef franks (0g carbs) as a snack occasionally.

Sometimes I have a carb snack before a workout, and keep my weekend carb to one or two meals. So I guess I'm more tkd than ckd.

Workouts:
Currently doing a two day/week full body workout 3 sets x 8-10 reps, usually Tues & Fri: Chest, shoulders, back, biceps, triceps, legs.

Biking, mtb road riding: 3-4 days/week, 7-8 miles.

[fleshmachine]

I'll say what I always do when poundage comes up - are you measuring bodyfat % or just weighing in on a scale?

Really, my heart would pound each morning when I stepped on the scale. It's been so hard ignoring the fact that I've gained poundage in the past 3 months - however, according to calipers - I've gained ~12 pounds LBM while dropping .5% bodyfat.

That was on a bulk. Imagine my jaw dropping when I was told to consume >4,000 calories a day.

*bulking, not cuttin mind you*

[eqlb]

Keto is on of those things where a scale is only good for is to take up space. The true ways of noticing weight lose is through a mirror or use those calipers or do what i do is use a belt. Bought a 46 inch belt that was skin tight 3 months ago and now i dropped 7 holes and went down to a size 38-40. And yet the scale says i havent dropped all that much. But the glee in my eyes i have from one week to the next is brighter then it has been in my life. The true measure of success is not to worry about a scale but worry about how you feel and look. And dont rely on the negatives that are present in every day life, so what if you feel bad when some one say crap about you. Its not your problem it be theres. I may have been 340 pounds now i way 275 and its not becuase of any one but my self and the hardships i enjoy from one day to the next. One can not lose weight for some one else, with out the feeling of greatness that resides in your heart.

[fleshmachine]

Originally Posted by eqlb

Keto is on of those things where a scale is only good for is to take up space. The true ways of noticing weight lose is through a mirror or use those calipers or do what i do is use a belt. Bought a 46 inch belt that was skin tight 3 months ago and now i dropped 7 holes and went down to a size 38-40. And yet the scale says i havent dropped all that much. But the glee in my eyes i have from one week to the next is brighter then it has been in my life. The true measure of success is not to worry about a scale but worry about how you feel and look. And dont rely on the negatives that are present in every day life, so what if you feel bad when some one say crap about you. Its not your problem it be theres. I may have been 340 pounds now i way 275 and its not becuase of any one but my self and the hardships i enjoy from one day to the next. One can not lose weight for some one else, with out the feeling of greatness that resides in your heart.

Your post is inspiring.

I used to push 300lbs with ~40% +/- bodyfat.

[MissThing]

Originally Posted by DPP450

I have 4% milk cottage cheese with 5 carbs per serving...can I still have that and stay in ketosis.

5g carbs shouldn't kick you out of ketosis. I only have about 1 or 2 tablespoons per serving.

Originally Posted by DPP450

I've noticed that taste and smell in my mouth when in ketosis. Question: After my first one or two carb meals I still have the taste and smell of ketones in my mouth and sometimes I'm still in ketosis. Does this mean I'm burning the carbs rather than storing them as glycogen? Is this why I lose another pound the day after my first carb up day? Just curious.

I've notived that even after a cheat snack I still have the taste of ketones. Perhaps those carbs got used up straight away. Though I'm not sure if they were burned for energy or went to glycogen that bit confuses me too.

[MissThing]

Originally Posted by Minotaur

I'm not losing a lot in poundage... only about 13 lbs since February. That's only about .6 lb/week. But I'm losing my gut, my pants are fitting way better (one pair of jeans is even too big) and I can see more definition.

However, I cannot lie and must say that I do cheat occasionally (sweets, that is) and my weekend carb ups are not exemplary. I would probably make better and faster progress if I tightened the diet up.

That sounds like me. According to the scale I've "only" lost 12lbs since February. Yet, I've got to throuw out some of my clothes because they are too big

[Minotaur]

Yeah, I know the scale should be thrown out along with the too-big clothes. Scales are notorious for not reflecting the real state of affairs.

[maxpot46]

Originally Posted by Minotaur

Yeah, I know the scale should be thrown out along with the too-big clothes. Scales are notorious for not reflecting the real state of affairs.

I think a scale can be a useful guide, but it's tough to get consistent readings. I weigh myself every morning right after, ahem, releasing body waste that's built up overnight and before drinking or eating anything. I don't sweat it if I'm up a pound or two (or even ten, if I did a carb-up the day before) but I do pat myself on the back if I hit a new milestone (e.g., came in at 206 today, lowest ever). Obviously the mirror is the best benchmark, and bf% is a more useful #, but there is a place for weight (for one, it's the only thing non-BBers will understand in conversation).

[DPP450]

bump

[incognito129]

Originally Posted by DPP450

I'm just curious to know what the biggest losers (read...winners) are doing on a keto plan that makes it work for them.

Please list:
1) Sample meal plan (including post workout meal/shake)
2) Sample workout plan
3) Average pounds/inches/body fat% lost weekly
4) If you have trace, small, moderate, or large ketones on low carb days
5) How long is your carb load
6) ANY TIPS ON MAKING CONSISTENT PROGRESS.

I've read a lot, but I know everyone does it a little differently. So I wonder what variations work and which don't.

Thanks a bunch

I have trace in the beginning and moderate mid to end of the week before carb up. It really depends on how much water you drink though.

The first time I started a ketogenic diet I wasn't aware that artifical sweetners and caffeine will raise insulin levels. Anything that raises insulin levels will pop you out of ketosis whether or not you are consuming no carbs. Other than that its pretty easy.

[Horseradish]

Originally Posted by DPP450

I'm just curious to know what the biggest losers (read...winners) are doing on a keto plan that makes it work for them.

Please list:
1) Sample meal plan (including post workout meal/shake)
2) Sample workout plan
3) Average pounds/inches/body fat% lost weekly
4) If you have trace, small, moderate, or large ketones on low carb days
5) How long is your carb load
6) ANY TIPS ON MAKING CONSISTENT PROGRESS.

I've read a lot, but I know everyone does it a little differently. So I wonder what variations work and which don't.

Thanks a bunch

I'm making awesome progress so far. I'm down from 209 lbs at the height of my bulk to 194 in roughly 5 weeks. However, I didn't start 100% keto until two weeks ago, which dropped me from 200 lbs to where I am now. It seems like the obvious choice for maintaining muscle while annihilating body fat, and I doubt I'll do this any differently when I cut again.

1) Sample meal plan. Each meal consists of 40-60 grams protein and roughly 300-350 calories with minimal carb content. I eat flexibly, and I don't count calories exactly -- I just make sure I get my proteinz in and that I eat enough to keep from shutting off my metabolism. I like to eat a good meal before hitting the weights, but cardio can be done on empty for all I care.

During morning cardio: Electrolytes and BCAAs in water
Meal 1: Whey shake, multivitamin
Meal 2: Protein bar
Meal 3: Either cottage cheese w/ almonds, tuna, eggs, chicken, or beef
Meal 4: Whey shake, sometimes almonds or walnuts
Meal 5: Steak, eggs, chicken, chicken sausages, tuna, fish, whatever meat is on tap . Sometimes I'll put the meat on a big romaine salad with a little avocado or dressing -- good stuff.
During evening weights workout: Electrolytes and BCAAs in water
Meal 6: Whey shake, sometimes almonds or walnuts

2) Sample workout plan. I work out twice a day. I get up at 5:00 a.m. to do 45-50 minutes of stairmaster and walking on inclined treadmill. I lift weights in the evening, and sometimes follow these workouts with another 30 minutes of cardio.

Monday: Cardio a.m., Upper push p.m.
Tuesday: Cardio a.m., Lower pull p.m.
Wednesday: Just cardio or take the day off
Thursday: Cardio a.m., Upper pull p.m.
Friday: Cardio a.m., Lower push p.m.
Saturday: Shoulders and calves + cardio
Sunday: Just cardio or take the day off

3) Average pounds lost weekly: Anywhere from 1 to 3.

4) Ketone measurements: I think the ketostix hate me. I can get them to show up pink after workouts and first thing in the morning, but other than that they tend to show no indication of ketones or just a barely visible amount of pink. But it's probably because I'm well hydrated except for when waking up and after workouts.

5) I've been doing one meal, although I did take two days off this last weekend and ate whatever I wanted. Felt like a beast in the gym today, it was nice

6) Tips on making consistent progress: If you can learn to not stuff yourself with a bunch of crap and unnecessary calories, you will be successful. Sometimes it helps to quantify the amount of stored energy in the body fat that you wish to lose to remind you of how much work you need to do on the treadmill as well as in the kitchen.

Also, don't feel sorry for yourself and skip workouts because you think you're too tired and/or hungry to work out. Once you get warmed up you'll be good to go. This is where I think a lot of people fail.

[drivefast]

Total Cals Per Day on Average 2600 My example below is less

Meal 1 6:45 AM- 667 cals 54 f 6c 39p
3 Eggs
2 slices ham
1.5 slice cheese
canola oil
coffee

Snack 1 - 9:30 AM
22 Almonds - 172 cals 16f 5c 6p

Pre Workout 11:30 AM - 177cals 12f 4c 14p
Mozzarella Cheese - about 2-3 cubic in
Cashews - 12

Post Workout 12:45/1:00PM - 102 cals 0f 14c 11p
I know this is bad but I'm broke so no Whey
1 serving Plain Nonfat Yogurt

Post Post Workout 2:00PM 340 cals - 14f 0c 51p
Chicken/Tuna/Steak/Salad - this varies
6oz Steak flank/london broil etc.

Snack 2 4:00PM 208 cals 11f 0c 26p
3 slices Turkey
1 slice American Cheese

Dinner 6:00PM 525 cals 33f 14c 48p
Chicken or Steak
Some type of Veggie
Salad with Olive Oil
8 oz chicken breast
1.5 cup Broccoli
1.5 cup Salad
2 tbsp olive oil

I messed up my math but fitday comes up with this total cals 2288 148f 47c 11f 194p Which gives me 60% 6% 35% Normally the carbs are much lower and I counted the pwo in my totals

My typical workout is 20-25 sets of 8-10 reps 3x a week.
Monday ? Chest
Tuesday ? Legs
Wednesday ? Walk 45min
Thursday ? Back
Friday ? Walk 45min ? I may start a full body workout as well on Friday

I am loosing around 1lb a week and I seem much more cut. I weigh 175 and don?t know my bf% I just use the mirror to let me know if I look good or not

I don?t use keto sticks

Carb Load is 24hrs for now. I average a clean carb load every other week. My unclean is typically not too bad. I don?t eat ice cream or anything like that? just maybe 4 slices pizza.

Throughout the year I go through phases where I?m very motivated and then not so motivated. The only thing I keep consistent is I always workout even If I?m not eating very healthy.

[JAGERBOY]

I dont like this diet because by the time the weekend comes all I want to do is cheat. I end up not tracking my carbs or total calories and just eating whatever. I got alot leaner when I did a carb up every 3 days instead of waiting an entire week.

[Scott~]

Originally Posted by JAGERBOY

I dont like this diet because by the time the weekend comes all I want to do is cheat. I end up not tracking my carbs or total calories and just eating whatever. I got alot leaner when I did a carb up every 3 days instead of waiting an entire week.

So....... use a little bit of self control.

[JAGERBOY]

Originally Posted by Scott~

So....... use a little bit of self control.

A "little"? Like I said, I prefer the TCD approach instead of playing mental games with myself.

[crimsonanger]

Originally Posted by JAGERBOY

I dont like this diet because by the time the weekend comes all I want to do is cheat. I end up not tracking my carbs or total calories and just eating whatever. I got alot leaner when I did a carb up every 3 days instead of waiting an entire week.

If that is what worked better for you, then do it! Sounds like it suits you better that way anyway, right? So don't force yourself to do something that A) is harder for you and B) doesn't have as good results.

[JAGERBOY]

Originally Posted by crimsonanger

If that is what worked better for you, then do it! Sounds like it suits you better that way anyway, right? So don't force yourself to do something that A) is harder for you and B) doesn't have as good results.

Thanks for the reassurance.