Did someone say "Victoria's Secret Model Wannabe"....

[rubes00]

Okay here goes. I've decided to start this log to keep motivation from myself high as well as receive some from others. BTW I have always dreamed of having the body of one of those girls in the Victoria's Secret mag LOL

MY STATS:
Female
139 lbs.
BF% 25 (guesstimate from last time I got it done at the gym 2 mos. ago)
5'6.5"
Goal: lose BF

I am currently doing the keto diet for the first time. Today will be my 8th day straight. I did have about 11 days of keto before this and then had a little cheat weekend.... a little screw up on my part!!!! This time I'm going the full two weeks before my carb-up.

MY WORKOUT (usually around 7:45 a.m. after cup of coffee with 2tbs no sugar added creamer, splenda, and 2tsp coconut oil) *Not sure how this is affecting my ketosis yet**

Monday: Chest
Tuesday: Arms (bi's/tri's)
Wednesday: Legs
Thursday: off
Friday: Shoulders
Saturday: Back and Depletion workout
** I am considering combining my back with shoulders on Friday, then just doing a depletion on Saturday. Give me your feedback on this please

I also randomly do cardio 15-20 mins. depending on how I feel that day.... never on leg day though!!!!

Today's workout included:
V-Bar Tricep Pushdown: 3 sets of 12,10,8 reps.. pyramiding weights
Rope Overhead Tricep Extension: ""
Reverse Tricep Pulldown: ""
Straight bar Bicep Curl: ""
DB Hammer curls: ''"
Preachers: ""
*No cardio today. I wasn't feeling all that well during my workout. Not much energy this morning. I think I'm ready for a carb up!

I try to log my diet on Spark People as accurately as possible. There are some things that will not be on there, such as PWO creamer and PWO dextrose. Here's today's including what I have planned for this evening.
CALORIES CARBS FAT PROTEIN

Coconut Oil, 2 1tsp 78 0 9 0
EAS Protein Shake, 17 gram(s) 73 1 1 13
*Flax Seed Meal (ground flax), 4 tbsp 120 8 9 6
Egg, fresh, 2.5 large 186 2 13 16
Bacon, 2 medium slices, cooked (raw product packed 20/lb) 73 0 6 4
Olive Oil, 0.25 tbsp 30 0 3 0

Hard Salami, 20 grams 84 1 7 5
Monterey Cheese, 20 grams 75 0 6 5
Broccoli, fresh, 1 cup, chopped 25 5 0 3
Black Olives, 6 jumbo 40 3 3 0
Shrimp, cooked, 3 oz 84 0 1 18
Hidden Valley Original Ranch Dressing, 1 serving 140 1 14 1
Avocados, California (Haas), 30 grams 50 3 5 1

Atlantic Salmon (fish), 3 oz 155 0 7 22
Broccoli, fresh, 1 cup, chopped 25 5 0 3
Best Foods Regular Mayonnaise, 1 tbsp 90 0 10 0

Tuna, Canned in Water, 0.5 can 96 0 1 21
Best Foods Regular Mayonnaise, 1.5 tbsp 135 0 15 0
Monterey Cheese, 20 grams 75 0 6 5

TODAY
Calories: 1,632
Fat: 117
Protein: 121
Carbs 10
Fiber, total dietary: 17


*** Please give me your feedback and ideas/advice. They're greatly appreciated Or if you would like to know anything else...

[Black_Spit]

Good luck to you!

[rubes00]

hey thanks. so i have to modify my night's diet slightly.... i went to this online convention thingy and they served dinner there. luckily it was a sandwhich so i just ate the mayo,must,turk,tomato,and romain leaf!!! oh and some ice tea! i did have one **very small** bite of my husband's chocolate chip cookie i couldn't resist......

so instead of the salmon and broccoli i had that.
my new totals for today are
cals:1706
fat:123
protein:127
carbs:9
fiber:14

[rubes00]

Okay this morning I was even more drained than yesterday at the gym I'm definately due for a carb up I believe.

Today was legs and included:
Leg Press: 3 sets of 12,10,8 pyramiding
Squats: 3 sets pyramid
Hamstring Curl: 3 sets of 12
Leg Extension: 3 sets of 12
Abductor and Adductor machine: 3 sets of 12 on each

I was about to fall over and die after this!!!!! Then I had to go to work at 10:30 till 4:30 and run around on my poor little legs

Today's food includes

CALORIES CARBS FAT PROTEIN

Coconut Oil, 2 1tsp 78 0 9 0
EAS Protein Shake, 17 gram(s) 73 1 1 13
*Flax Seed Meal (ground flax), 4 tbsp 120 8 9 6
Bacon, 2 medium slices, cooked (raw product packed 20/lb) 73 0 6 4
Egg, fresh, 2.5 large 186 2 13 16
Hard Salami, 20 grams 84 1 7 5
Monterey Cheese, 1 oz 106 0 9 7
Peanut Butter, chunk style, 1 tbsp 94 3 8 4
Shrimp, cooked, 3 oz 84 0 1 18
Hidden Valley Original Ranch Dressing, 1 serving 140 1 14 1
Broccoli, fresh, 1 cup, chopped 25 5 0 3
Black Olives, 6 jumbo 40 3 3 0
Avocados, California (Haas), 20 grams 33 2 3 0
Kraft Jell-o Brand Sugar Free Low Calorie Gelatin Dessert (Jello), 1 Serving 8 0 0 1
Atlantic Salmon (fish), 3 oz 155 0 7 22
Broccoli, fresh, 0.5 cup, chopped 12 2 0 1
Best Foods Regular Mayonnaise, 1 tbsp 90 0 10 0
Tuna, Canned in Water, 0.5 can 96 0 1 21
Best Foods Regular Mayonnaise, 1.5 tbsp 135 0 15 0
Dill Pickles, 0.5 medium (3-3/4" long) 6 1 0 0

TOTALS:
Cals:1638
Fats:116
Protein:122
Fiber:16
Carbs 12

** This is including my meals tonight mmmmn tuna..........

[rubes00]

I am really really craving those jumbo red vines. oh man it's been like a week long crave..... im gonna have to get myself some for the drive on friday during my carb up.
My husband has a big tub at work and he tells me that he ate like 6 of them today... oh im jealous

[rubes00]

Today was supposed to be my day off from the gym but unfortunately I had to go. My weekend is all screwed up! Anywho I did shoulders today and I felt pretty good. I was pretty tired halfway through my workout, but lately that seems like the norm
Here's what I did:
-Overhead Press w/barbell- 3 sets pyramiding (12,10,8) (40,50,60 lbs) ** my husband had to assist a little with the 60's
-DB Lat Raises 3 sets of 12 (10 lbs) superset with DB overhead press- 3 sets of 12 (15 lbs)
-Upright Rows- 3 sets 15,12,10 (40,50,60 lbs)
-Rear Delts: 3 sets of 12 (35 lbs)
*In between these I did 3 sets of 25 crunches on the ball

Here's my diet so far:
CALORIES CARBS FAT PROTEIN

Coconut Oil, 2 1tsp 78 0 9 0
EAS Protein Shake, 17 gram(s) 73 1 1 13
Bacon, 3 medium slices, cooked (raw product packed 20/lb) 109 0 9 6
Egg, fresh, 2 large 149 1 10 12
Hard Salami, 28 grams 117 1 10 6
Monterey Cheese, 1 oz 106 0 9 7
Subway Golden Broccoli Cheese Soup, 0.5 serving 90 6 6 3
Red Vines licorice - 2 vines, 0.1 serving 14 3 0 0
Chili's Avocado Ranch Dressing, 2 fl oz, 1 serving 150 3 15 3
Shrimp, cooked, 3 oz 84 0 1 18
Avocados, California (Haas), 25 grams 42 2 4 0
Black Olives, 4 jumbo 27 2 2 0
Bacon, 1 medium slices, cooked (raw product packed 20/lb) 36 0 3 2
Egg, fresh, 1 large 75 1 5 6
Bib Lettuce, 2 cup, shredded or chopped 14 2 0 1

I have two meals left that will probably include chicken with my homemade no carb BBQ with maybe some broccoli, and my usual before bed tuna with mayo and romain leaf.

TOMORROW IS MY CARB UP.......... I'm actually really excited! I don't think I will ever be one of those ppl that quits craving carbs after two or three weeks. Haha

[rubes00]

So I just woke up from dozing off watching TV. Man I've been tired ALL day long. Not quite sure why??
Today ended at
Cals:1635
Fat: 116
Protein:119
Carbs:17 .. Way higher than I wanted
Fiber: 14

Not too happy with today's nutrition... It shouldn't have kicked me out though hopefully!! Still can't really tell when I'm in and out of ketosis yet!
Okay I can't type... goin to bed

[rubes00]

Okay today at the gym I did my back workout and then my depletion...

Behind the head lat pulldowns: 3 sets of 12,10,8
Bent Over Rows: 12,10,8
Inclined Chest Press w/DB: 20lbs
Behind the Head Tricep w/DB: 20lbs
DB Bicep Curls: 10 lbs
Deads Stiff Leged: 40lbs
Decline Crunches: 25

I did the first two as I would normal sets. Then the rest I did in a circuit until I was beat

Now I'm eating a big bowl of oatmeal!!!

[rubes00]

So I had two solid days of carbs... They weren't exactly the cleanest ones either! I wasn't paying too much attention to my macros, as I was on the road and dining out the whole time. Today I am back at my house (well last night at 3 a.m.) and I went back to keto this morning. I was going to do some kind of high intensity cardio when I got off work, but instead I find myself writing this.... I'm just too beat.
My whole body hurts. For some reason it always aches after a day or two of cheating Im not sure why this is.... Anyways, I will go back to the gym in the morning and in the meantime just be very strict today.

My weight this morning was 145lbs exactly. So i gained about 6 lbs from the carb up. And I feel extremely bloated!!!

[rubes00]

I felt great in the gym today.... probably due to my carb load this weekend. I weighed in at 142 so I lost 3 of the 6lbs of weight gain.
Yesterdays Macros were:
Cals:1184
Fat:83
Protein:93
Carbs:7
Fiber:6

A little low on cals but I felt extemely fat from the weekend so I couldn't force much more down

Today at the gym I did chest and tris. I will only have 3 days at the gym this week beacause we are leaving for camping on thursday. I am going to try and eat as few carbs as possible while I'm gone and do a full carb up next weekend.
Workout:
Flat bench chest press DB: 3 sets of 12,10,8 (20,25,30 lbs)
Incline DB: 3 sets (20,25,30 lbs)
Decline DB: 3 sets of 12 (25lbs)
Pec Flys: 3 sets of 12 (35 lbs)
Tri Pushdowns: 3 sets of 12 ( 40,50,60 lbs)
Overhead Extension: 3 sets of 12,12,10 (20, 25, 20 lbs)
Tri Pulldowns: 3 sets of 12, 12, 15 (15,15,12.5 lbs)

[rubes00]

Today felt pretty good. I feel like I might already be back in ketosis. I will do a strip in the morning just to check.
Today's macros are:
cals:1437
fats:96
proteins:117
carbs:11
fiber:8

My fiber is a little low but I've also taken two fiber supplement drinks today. Its amazing how two days of clean eating will make you feel

[rubes00]

I was a little busy yesterday so I didn't have a chance to post anything. I did back and bis at the gym. I actually can't remember what I did I do remember that my chest and tris were extremely sore.
My Macros from yesterday were:
grams cals %total
Total: 1511
Fat: 105 946 65%
Sat: 30 270 19%
Poly: 16 142 10%
Mono: 24 220 15%

Carbs: 20 51 3%
Fiber: 7 0 0%

Protein: 114 456 31%
Alcohol: 0 0 0%

They were almost spot on for the day. I started logging in Fitday instead of sparkpeople because it does the percentages for you. I dont like that it doesn't give you an option for grams and ounces on most items though.

Todays macros are looking really good too. I took today off from the gym and will do legs and shoulders tomorrow. Then I'm off to camping

[rubes00]

Yesterday's macros were:
grams cals %total
Total: 1547

Fat: 118 1062 71%
Sat: 27 246 16%
Poly: 17 149 10%
Mono: 30 269 18%

Carbs: 17 44 3%
Fiber: 6 0 0%


Protein: 97 388 26%
Alcohol: 0 0 0%

** LOOKIN GOOD**
I made these awesome cheesecake cupcakes that were delicious
This was my day off from the gym also.
__________________________________________________ ___________

8.9.07---

Today was legs and I was supposed to do shoulders but didn't
For legs I did:
Squats 12,10,10 (80,90,100 lbs)
3 sets 15 walking lunges with 10lb DB in each hand
3 sets of 30 sidebends with 10lb DBs
Butt Blaster 3 sets of 12 (35 lbs)
4 sets 15 standing calf raises (35 lbs)
Ham Curls 3 of 12 ( 40,50,60 lbs)
Abductor 3 of 12 (40 lbs)
Adductor 3 0f 12 (70,70,80 lbs)

** I almost threw up a few times.... Almost is the key though
I am going camping tonight until tomorrow night but I will try to stay on my diet the best I can. I think I can do it! I'll post again on Saturday.....

[corpuskristen]

please divulge the recipe for cheesecake cupcakes pronto!

[rubes00]

okay camping wasn't all that great... could've been worse, but i have NO discipline. gotta get that under control but today's a new day and fresh start!!
the cheesecake cupcake recipe is:
1 package cream cheese (8 oz): 8 carbs, i used the low fat kind
4 tbs peanut putter: organic has fewer carbs
1 1/2 tbs vanilla extract
1 egg
splenda to sweeten
* i didn't count the carbs from splenda and mine came out to about two carbs per cupcake

bake in lined muffin pan (350 degrees) for 20 minutes. cool and enjoy!

when i made them i dont think i cooked them long enough or sweetened them enough. they tend to lose sweetness when they cook. but they were soooo good! good luck corpus oh ya makes 6

[rubes00]

oh i was extremely tired all day no energy at all and i experienced worse than usual hunger pains. and a headache throughout my day as well. bad day!! it was my day off from the gym as well, i dont think i would've made it if it wasn't

todays macros were:

grams cals %total
Total: 1107

Fat: 80 720 67%
Sat: 17 156 15%
Poly: 10 90 8%
Mono: 21 187 17%

Carbs: 15 32 3%
Fiber: 7 0 0%

Protein: 80 319 30%
Alcohol: 0 0 0%

These aren't exact due to some cream cheese and spin dip stuff from costco that i didn't log. but it was mostly fat cals, maybe 1-2 g of carbs.
Tomorrow is chest... i hope i feel better

[Blashy]

If you really have ZERO carbs then you would need a carb up meal at least no more than 5 days in between. One big carb up meal on that day and then you can continue the rest of the day on the keto diet.

BTW, Coconut oil is extremely healthy for you, it is the second best oil you can ingest (After Cod Liver Oil) and for health benefits people take 3 tables spoons a day.

So don't worry about taking more .

[rubes00]

If you really have ZERO carbs then you would need a carb up meal at least no more than 5 days in between. One big carb up meal on that day and then you can continue the rest of the day on the keto diet.

BTW, Coconut oil is extremely healthy for you, it is the second best oil you can ingest (After Cod Liver Oil) and for health benefits people take 3 tables spoons a day.

So don't worry about taking more .

Hey thanks for the input. Im not sure what you were referring to with the ZERO carbs thing. I usually have between 10-15 carbs a day coming from broccoli, meats and cheeses. Ive heard a lot of ppl say that they only carb up every two weeks. Please explain what you meant

As for today, I've done good. My workout was about as good as it gets this morning. I even did 20 min of cardio afterwards. This was just a mixture of sprints and running/walking.

Im too lazy to type what lifts I did in the gym today Not much energy right now. My macros are right on though. Maybe a little low on cals but besides that they're great!

[heathershubby]

OK I gonna try you recipe keep up the great work but your doing keto that means low carbs high fat don get the low fat cream cheese get the real deal

repped keep up the great work

p.s. repp on recharge I am out

[steve009]

okay im really excited becaude im going to try your recipe for cupcakes!!!! today is my third day on this diet and its starting to get a little rough. thanks

[rubes00]

I hope you guys enjoy the cupcakes. I use the lowfat becaue it usually has the same if not less carbs per serving (less than 1 per oz.). And it has 30 fewer calories so I don't feel completely guilty when eating it I'm gonna have to make another batch today. I think i'm gonna try putting some sugar free jello in them instead of PB and see how it works. I'll let ya guys know

[rubes00]

Alright this morning at the gym, I felt pretty dang good. Besides that I am not happy with the progress I am making. I am getting a lot stronger at the gym but I am not losing any bodyfat, it seems. Or I am losing it at an EXTREMELY slow rate!! I'm gonna try to eat right around 1700 cals for two weeks and see where that puts me. I'm really bad at not eating a consistant amount of cals day to day. Plus I've started doing cardio again. I'm gonna try for 4 day this week. If after these two weeks I'm still not seeing results then I will switch something up If anyone has any advice let me know!

Todays workout:
Tri cable pushdowns: 15,12,10 (60,70,80 lbs)
Skull crushers: 15,12,10 (30,40,40 lbs)
Reverse grip tri pulldowns: 15,12,10 (15,20, 20 lbs)
Cable Bi Curls: 12,10,8 (30,40,50 lbs)
Preachers: 12,10,8 (40,50,56 lbs)
DB hammers: 12,10,8 (12,15,15 lbs)

15 mins cardio (about 10 of HIT)

** I have noticed a bad headache throughout the day and I've been getting lightheadedness when I stand up, so I'm guessing I'm in ketosis!

[rubes00]

Oh I'm really sore today. My chest is still hurting from Monday and my arms are in pain My whole body hurts actually! Not sure whats going on here?
Anyways, yesterdays macros were spot on except for the cals were a little high..... okay really high I made some babyback ribs and that's what did it
grams cals %total
Total: 1890

Fat: 132 1186 65%
Sat: 35 312 17%
Poly: 15 131 7%
Mono: 38 342 19%

Carbs: 21 47 3%
Fiber: 10 0 0%

Protein: 146 586 32%

Oh well. It shouldn't be too bad. I did do cardio yesterday and I cleaned my house for about 4 hours.... so I should be good to go! Today is legs Not looking forward to it at all! This whole week I've been really hungry feeling as soon as I get to the gym..... and today I was hungry right when I woke up. It sucks!

[Blashy]

Not too be picky but 21 grams of carbs is 84 calories, not 47.

Oh and what I meant by zero carbs is if you take zeror carbs a day you would need a heavy carb up meal no less than 5 days apart.

People will do 0 carbs when in hardcore fat shredding mode. Not on a yearly basis.

So you're ok.

[Atavis]

But 0 carbs is impossible unless you don't eat.
Even meats have trace carbs.

Taking longer to heal and extreme fatigue are very god signals to use. When you feel them, it's a good idea to start planning some type of glycogen replenishement, whether that be a Pre/Post WO shake with carbs or a full on weekend carb-up depends on your plan and goals.

[Blashy]

A meat and eggs diet can virtually keep you at zero carbs.

And if you have less than 10 grams of carbs a day, you will need a carb up meal within 5 days.

Carbs do play a role in good health, we just do not need as many as we eat.

But I see your point and the wink .

[rubes00]

Not too be picky but 21 grams of carbs is 84 calories, not 47.

Oh and what I meant by zero carbs is if you take zeror carbs a day you would need a heavy carb up meal no less than 5 days apart.

People will do 0 carbs when in hardcore fat shredding mode. Not on a yearly basis.

So you're ok.

Well the 47 cals was calculated through fitday... and I believe they are subtracting the fiber grams! So that's probably how they came up with that.

But 0 carbs is impossible unless you don't eat.
Even meats have trace carbs.

Taking longer to heal and extreme fatigue are very god signals to use. When you feel them, it's a good idea to start planning some type of glycogen replenishement, whether that be a Pre/Post WO shake with carbs or a full on weekend carb-up depends on your plan and goals.

Well I will be doing a day's worth of carb up this Saturday after a depletion workout. I will keep it as clean as possible all day until my one "cheat meal" that night when I go to dinner Thanks for the info!

A meat and eggs diet can virtually keep you at zero carbs.

And if you have less than 10 grams of carbs a day, you will need a carb up meal within 5 days.

Carbs do play a role in good health, we just do not need as many as we eat.

But I see your point and the wink .

I have been doing a carb up every 7 days... and I'm not getting as good of results as I would like so I dont' know about 5 days?? It might hinder my results more!


** As for today.... I did legs and I once again did not feel up to par! Nothing really felt that good and my whole upper body and left hamstring was sore. I think some of the soreness might be due to running... since I started again on Monday. Can't think of any other reason my lower back and hamstring would be sore??
I didn't have that great of a leg workout so I'm not gonna bother posting it
Today's macros are really good so far. Here's what they are with my meals tonight included:

Total: 1612

Fat: 121 1086 70%
Sat: 29 264 17%
Poly: 16 148 10%
Mono: 30 269 17%

Carbs: 21 49 3%
Fiber: 8 0 0%

Protein: 105 420 27%
Alcohol: 0 0 0%

It seems as though my clothes are fitting a little bit looser but I am just not noticing any muscles yet. I wish you could actually tell that I go to the damn gym at 7:30 five mornings out of the week

[Blashy]

At 20+ grams of carbs a day you do not need a carb up meal every 4-5 days. You can extend it as you stated 7 or more days.

You might not really need a carb up meal ever if you take some extra carbs post work outs. That is different for everyone.

[Blashy]

It seems as though my clothes are fitting a little bit looser but I am just not noticing any muscles yet. I wish you could actually tell that I go to the damn gym at 7:30 five mornings out of the week

You seem to have some viewable abs in that pic of yours so if your clothes is fitting looser you probably have better definition, that is progress.

If you do not see muscles growing well you know what they say "protein" builds muscle. So you could try and increase the intake of that and reduce fat % per day to 60.

But just give it a good 4 weeks before changing anything since you do have progress and 4 weeks will give you a real good idea of where to go next (more protein or not).

[rubes00]

You seem to have some viewable abs in that pic of yours so if your clothes is fitting looser you probably have better definition, that is progress.

If you do not see muscles growing well you know what they say "protein" builds muscle. So you could try and increase the intake of that and reduce fat % per day to 60.

But just give it a good 4 weeks before changing anything since you do have progress and 4 weeks will give you a real good idea of where to go next (more protein or not).

Oh man I wish those were abs showing in that picture.... haha it's quite deceiving because I have absolutely no abs that show. That would be fat that you see I have ALWAYS had a quite flabby stomach. I hate it