Drop and give me 20 (pounds off) using the KETO-TASTIC DIET

[FitnessJunkie]

OK. I've finally been convinced to give the KETO diet (CKD) a hard go. Starting tomorrow (7/11) I plan on logging everyday for those that are interested to follow. Here are the details:

THE LOWDOWN

AGE: 32
WT: 179
BF: ~15-17%
HT: 5'7"
GOAL: 155-160
Short Term GOAL: Drop 10-12 pounds in next 5.5 weeks

All my life I've been very athletic competing in sports all the way through college. Since college my weight has gone yo yo thanks to the corporate world and me slacking off. Last year I kicked myself in the ass and brought my weight back to 160 and shredded (I've always been muscular). I've ballooned up to 187 and in the past 6 weeks brought it down to 179. Now here comes the KETO Diet and looking to see my goals realized

WORKOUT - revised to fit new diet
* I work out at 4AM everyday*
* Will do carb ups on Saturdays after depletion workout*

Sunday - (Legs) and no cardio
Monday - (Chest/Back) and 30 min low intensity cardio
Tuesday - (Abs) and 30 min low intensity cardio
Wednesday- (Arms/Shoulders) and 30 min low intensity cardio *I'm blessed with very muscular arms and shoulders so I typically keep these to lighter weights*
Thursday - (Abs) and 30 min low intensity cardio
Friday - 30 minute low intensity cardio...sort of my "off" day.
Saturday - Total Body Workout and 30 min low intensity cardio *To fully deplete glycogen stores*

Supplements - Have been taking the following the past month
- Red Acid gen2 (thinking of stopping this during keto and using it if I ever hit a plateau)
- Blue Up (think of stopping this as well as the fats in the diet should keep my test levels up)
- White Blood
- Green Bulge
- SesaGlow
- ON Whey

MEALS
I'll post up my full mean plan each day along with the totals and percentages. According to a generic caloric calculator I should take in 1790 calories if I want to strictly lose weight and about 2148 calories if I want to lose fat and gain muscle. I will keep my calorie intake somewhere in between those numbers. It's a nice delta between the two so it will give me some leeway in mixing up menus.

Initial Thoughts
My excitement is through the roof as this is something different and a new challenge. I'm poised to lose 10 pounds before Aug 17th (6 weeks...major goal of mine) w/ the rest following the weeks after that date. I've already been cutting for the past 6 weeks (through a diff diet) so hopefully this diet will allow me to take off and real burn off the fat. I plan on posting bf% gain/loss each day. However notice I will not be posting numbers as we all know how accurate those bf scales are. At least I can use it to gauge consistency in loss/gain (hopefully). But I plan on really gauging with the mirror and my clothes.

HERE WE GO AND HANG ON FOR THE RIDE. I WILL POST TOMORROW AS DAY 1!!! WOOT

[FitnessJunkie]

DAY 1 of 90

WT: 181.2 (scale 1) and 179.5 (scale 2)
BF: 16.5%
BF Gained/Lost: NA

** So I used a new scale that also tells you the bodyfat. I weighed in at 181.2. Being a little bit pissed I decided to use the scale I've used the past 6.5 weeks and it showed 179.5 (where I thought I would be). So, I will use both scales now and post the weights. It should show consistency in weight loss/gain.

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WORKOUT - 4AM
Arms/Shoulders

Tri-set #1
DB Shoulder Press
DB Curls
Tricep Pushdowns

* 1 min rest between tri-sets
* Total of 4 sets with 8-10 reps each exercise

Tri-set #2
DB Lateral Raises
DB Front Raises
Tricep Extensions

* 1 min rest between tri-sets
* Total of 4 sets with 8-10 reps each exercise

Super-set
Barbell Shoulder Press
Barbell Curls

* 1 min rest between super-sets
* Total of 4 sets with 8-10 reps each excercise

Cardio
30 min low intensity elliptical (easy as pie)

** I changed my workout to align more with the Keto diet. Normally I do arms on Wed and Shoulders on Friday. However I combined the two for Wednesday so that I can do a full body depletion workout prior to carb up on Saturday. The cardio was easy as I'm used to doing 60 minutes of high intensity cardio 6 days a week.

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SUPPLEMENTS / VITAMINS
White Blood
Green Bulge

** I opted not to take the Red Acid and Blue Up during this diet. I think I paid for it as I was more tired in the morning without that kick that both give you. I think it may take a while to get used to not having that surge that early in the morning.

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WATER INTAKE
- 1.5 gallons

PWO
1 scoop ON 100% Whey

MEAL 1
3 Eggs
3 Bacon
Olive Oil

MEAL 2
2 Turkey Slices
Cooked Chicken (3 oz)

MEAL 3
Salmon (3 oz)
1/2 Avocado
Hard Boiled Egg

MEAL 4
Broccoli (1 cup)
Olive Oil
Tuna (.5 can)

MEAL 5
Burger Patty
Cheese

TOTALS
Calories: 1946
Fat: 131g (62%)
Carb: 17g (2%)
Prot: 169g (36%)

** The diet is definitely interesting. At times I was still a little apprehensive as I'm working my mindset out of the "Fat is bad" stage. But wow...bacon in the morning was OH SO GOOD!!! I forgot what it was like to have that. So far I haven't found myself too hungry in between meals. The 1.5 gallons of water definitely helps curb the appetite.

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THOUGHTS / FEELINGS / OBSERVATIONS
So far so good. I'm completely excited about this venture as it's something different and a new challenge. My short term goal is to drop 10 pounds by Aug 17th. However I'm starting to realize a few things. First, This diet promotes muscle preservation so I may not be losing the weight that quickly (due to not losing muscle as quickly). I just need to keep this mind as I look at the scale (I know I know...I should gauge with the mirror). Second, Since I've been cutting for the past 6.5 weeks (with another diet) I think I may have lost my water weight already so I probably won't be dropping as fast as others here are (damn you...LOL). But needless to say, I will stay dedicated to my goal of hitting at least 10% body fat. I was also more tired today than normal. I don't think it's because of no carbs yet. I assume it's because I did not take any of my stims (thermos) nor did I have my morning cup of coffee (unfortunately I like my coffee with flavored creamer...so I cut it out).

Well one day down and 89 to go! I'm excited to see what the next day brings and what challenges will lie ahead. Now coming up with the daily menu is pain in the ass!! But a necessary evil.

I welcome any comments, suggestions, advice. Thanks to all for your help!

ROCK ON!!

[curly-top318]

checking out your log...looks great

a little tip for your morning coffee...add a drop of vanilla extract and some real heavy cream and 1 packet of splenda....yummm

[FitnessJunkie]

Thanks! and thanks for the coffee tip. I will sure use it tomorrow morning for the next 4AM session.

[Druluv75]

Purple Wraath!!!!!

[FitnessJunkie]

Purple Wraath!!!!!

I've heard good things about Purple Wraath

[FitnessJunkie]

DAY 2 of 90

WT: 179.8 (scale 1) and 177.5 (scale 2) - WOOT WOOT!
BF: 16.2%
BF Gained/Lost: .3% (total)

** Whoa both scales showed about a 2 lb difference from the day before. Hey I'll take it!

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WORKOUT - 4AM
Cardio

Cardio
30 min low intensity elliptical (easy as pie)

** Workout was a walk in the park. It was only 30 minutes long. I'm so used to the 60 minute bouts that this was a refreshing change (in a sense). I kept it low intensity and did a little over 3 miles on the Elliptical burning over 300 calories.

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SUPPLEMENTS / VITAMINS
White Blood
Green Bulge
Multi Vitamin
Boron
Selenium

** I added my normal daily intake of vitamins this time. I'm starting to wonder about taking Red Acid and Blue Up while doing this diet. Hmm...we'll see

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WATER INTAKE
- 1.5 gallons

PWO
1 scoop ON 100% Whey

MEAL 1
3 Eggs
3 Bacon
Olive Oil

MEAL 2
Tuna (.5 can)
Hardboiled Egg

MEAL 3
Beef Hamburger Patty
Cheese
1 cup mixed lettuce/romaine * Not counting this towards Macros*
1 Tbsp oil
1 Tbsp Rice Vinegar

MEAL 4
Beef Hamburber Patty
1 Tbsp Peanut Butter
1 stick of celery *Not counting this towards Macros*

MEAL 5
Salmon (4.5 oz)
1 cup mixed lettuce/romaine *Not counting this towards Macros*

TOTALS
Calories: 2036
Fat: 136g (61%)
Carb: 11g (2%)
Prot: 185g (37%)

** The menu went well as planned. No hunger pains and I'm even full after that last meal (even though it doesn't seem like much)

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THOUGHTS / FEELINGS / OBSERVATIONS
Today went very well. I was not nearly as tired as I was yesterday. This is the 2nd day of very little carbs and I feel it hasn't affected my energy or thought processes. I have not noticed any foggy brain activity (who knows what's going on in there anyway...LOL). The workout was easy and my general well being throughout the day was just fine. This may not be too bad after all!

Well 2 days down and 88 to go!

ROCK ON!!

[FitnessJunkie]

Day 3 of 90

WT: 177.2 (scale 1) and 175.5 (scale 2)
BF: 16.2%
BF Gained/Lost: .9% (total)

** Again both scales are showing a drop consistently. Looks like I still have some water to get rid of. However I'm loving how I can start seeing some abs and striations

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WORKOUT - 4AM
Cardio

Cardio
30 min low intensity elliptical (easy as pie)

** The workout felt good as always.

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SUPPLEMENTS / VITAMINS
White Blood
Green Bulge


** Nothing new

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WATER INTAKE
- 1.5 gallons

PWO
1 scoop ON 100% Whey

MEAL 1
3 Eggs
3 Bacon
Flax Seed Oil

MEAL 2
Chicken (3 oz)
Cheese
2 Tbsp of Milk

MEAL 3
Salmon (6 oz)
Cooked Shreeded Beef (3.75 oz)

MEAL 4
Cheese
1 cup mixed lettuce/romaine * Not counting this towards Macros*
1 Tbsp oil
1 Tbsp Rice Vinegar

MEAL 5
Beef Hamburger Patty
Cheese
Flax Seed Oil

TOTALS
Calories: 1935
Fat: 137g (64%)
Carb: 11g (2%)
Prot: 163g (34%)

** The menu went well as planned. No hunger pains and I'm even full after that last meal (even though it doesn't seem like much)

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THOUGHTS / FEELINGS / OBSERVATIONS
Another great day! I don't feel sluggish nor any type of brain fog what-so-ever. I feel like I can adapt to the very very low carbs quite nicely. The water weight (or at least it seems like it is) is dropping off nicely. I'm loving the fact that I can start seeing the separation in the abs again and the vascularity of my arms. Can't wait to see what I look like after 90 days!

Well 3 days down and 88 to go!

ROCK ON!!