My Keto Log

[OHIOSTEVE]

I figured that I would start a keto diet log to go along with FITTYS. I am following the same type diet he is ( or as close as I can with the knowledge I have) and as he stated this will help keep me focused on it. I started on the keto this past monday with a scale weight of 252.
numbers food wise were this

MONDAY
245 grams protein--
136 grams fat--too high
68 grams carbs ( forgot to deduct fiberI NCLUDES PWO)

TUES
230--grams protein
150--grams fat---too high again
87--grams carbs( INCLUDES PWO)

WED
234--GRAMS PROTEIN
124--GRAMS FAT
93--GRAMS CARBS( INCLUDES PWO)

FINALLY GETTING TUNED IN I THINK... felt like I hit ketosis this afternoon with the weird foggy headed feeling.

THURS
242--GRAMS PROTEIN
123--GRAMS FAT
39--GRAMS CARBS (NO PWO , NO LIFTING DAY)

FRIDAY
240-GRAMS PROTEIN
123-GRAMS FAT
59-GRAMS CARBS ( INCLUDES PWO)

I won't post exact workouts as FITTYS numbers embaress me to death so I refuse to compare..I am TRYING something different with a schedule, and I KNOW you guiys are gonna scream and yell at me for it but here it is
3 day rotation..

day 1--chest and tris and abs

Flat bench=3 sets of 10 ( target reps, if i get all 3 I up the weight)
incline db press=2 sets of 10
db pullovers=2 sets of 10
cable press downs 3 sets of 10
skull crushers=3 sets of 10
tricep extensions= 2 sets of 10
weighted incline set ups=2 sets of 10
cable crunches =2 sets of 10


day 2--back and bis

lat pulls 3x10
seated rows=2 x 10
one armed rows 2 x 10
straight bar curls 3 x 10
curl bar curls 2 x 10
hammer curls 2 x 10

day 3--shoulders and legs

seated military press 3 x 10
side db raises 2 x 10
lying side raises 2 x 10 ( I have REALLY bad shoulders so these seem to help it)
shrugs 2 x 10
weighted neck lifts( best name i can think of) 2 x 10
squats 3 x 10
leg curls 2 x 10
calf raises 2 x 10

Day 4-- rest

REPEAT

Cardio is done randomly due to my judo/submission class rotation but generally 2 days a week pretty intense. PlUS I need to add in some dead lifts om back dayI think.

[Haywood Jablome]

I would suggest to increase your fat and proportianately decrease your protein a little. Right now you're at 50% fat, should be more like 60-65%.

[fitnessman]

I would suggest to increase your fat and proportianately decrease your protein a little. Right now you're at 50% fat, should be more like 60-65%.

I have worked with Steve for many months and he has shown marked progress with these ratio's.

Remember everyone is going to be a tad different! 55% fat is my magic number

The simple rules: Energy low, bump up fat and decrease protein. Recovery slow, increase protein and decrease fat.

One will know when his/her ratio is on by the way they feel overall.

[skelooth]

One will know when his/her ratio is on by the way they feel overall.

That is the best piece of advice someone can give. In over a year of this lifestyle I've found that my best results usually come by tweaking things to coincide with what my body is asking for. There is no "one formula to rule them all" and if we all listen to our bodies, our bodies know exactly what we need

[OHIOSTEVE]

BREAKFAST( late night)
1 can of ham ( small cheap and not too bad)
2 eggs scrambled in the ham)
41==protein
28==fat
2==carbs
MEAL #2
1/2 CAN WHITE MEAT CHICKEN
2 SLICES PROVOLONE CHEESE
20 OLIVES
40==PROTEIN
27==FAT
0==CARBS
meal #3
6 OZ ROUND STEAK
1 TBSP PB
2 SLICES FAT FREE CHEESE
3/4 CUP BROCCOLI
49=PROTEIN
29= FAT
11= CARBS
MEAL 4
1/2 CAN CHICKEN
2 TBSP MAYO
10 GRAMS FISH OIL
30=PROTEIN
37= FATS
0= CARBS
MEAL 5POST WORKOUT..HAD TO LIFT AT MIDNIGHT DUE TO SCHEDULE TODAY
2 SCOOPS WHEY
8 OZ GRAPE JUICE
40= PROTEIN
5 = FATS
50 = CARBS
MEAL 6
2 SCOOPS WHEY

[OHIOSTEVE]

Projected Food Plan For 9-25
-------------------- P---f---c
2 Eggs-------------14--10--2
1 Can Ham----------27--18--0

8 Oz Hamburger----46--18--0
1 Tbsp Mayo--------0---11--0
1 Can Green Beans--1----0--7

1 Can Tuna---------32--1.5--0
2 Tbsp Olive Oil------O--28---0

2 Scoops Whey-----40--5---10
8 Oz Grape Juice-----0--0---40

1/2 Can Chicken-----30--5---0
2 Slices Provolone----10--12--0
20 Olives-------------0--10--0

4 Mozz Sticks-------36-10---0
Totals--------------236-128-59

[fitnessman]

Watch the water retention Steve on the tinned meat products (sodium).

[OHIOSTEVE]

Watch the water retention Steve on the tinned meat products (sodium).

yeah I know, but with my schedule right now its just easier and more convenient.....I get my first "cheat meal" tomorrow night....I ALSO will be at a seafood buffet next friday night and plan on making them ask me to leave lol!!! will do a weigh in tomorrow morning and measure everything to see if a week can make a difference......I have been fighting the urge to get on the scales till then.

[OHIOSTEVE]

The best layed plans of mice and men......got caught away from home with no packed food this afternoon....time to eat and I was STARVING and an hour from home..SOOOO I popped in a gas station and grabbed 2 small bags of hot BBQ pork rinds and a diet soda...STill blows my mind that pork rinds are diet food lol...2 bags rinds had 58 grams of protein.....40 grams fat....no carbs. Came home and removed some of the planned stuff and will still come in within 1 or 2 grams on everything.

[Lumiere]

hey there I hope you don't mind one more reader here! :P

*subscribed*

[OHIOSTEVE]

hey there I hope you don't mind one more reader here! :P

*subscribed*

welcome aboard lol....I been trying to lose this gut for over 2 years now and have been kinda stuck for a long time...FITTY helped me get things happening again.

[pure=S.i.N=]

welcome aboard lol....I been trying to lose this gut for over 2 years now and have been kinda stuck for a long time...FITTY helped me get things happening again.

Good luck. Ive been on keto for almost 3 months now and have lost close to 17lbs. Though Im very lean all over, the stubborn love handles and lower chest fat don't seem to leave me. Well, the journey continues .. . we're all in this together.

[OHIOSTEVE]

These results may be off a little as I use a tape measure and its pretty inaccurate

WEIGHT-----252-------241
neck---------16-------17.5
chest--------48.5-----47.5
bicep--------17.5-----17.5
stomach-----41-------39.5
waist--------39.5-----38
hips---------43-------41
thighs-------27.5-----25.5
calves-------16-------15.5
forearms-----13.5-----13

[fitnessman]

Steve, buy a seamstress tape.

[OHIOSTEVE]

breakfast today
4 eggs 2 mozzerella cheese sticks in an omelet covered with hot sauce

[OHIOSTEVE]

Steve, buy a seamstress tape.

Thats what I am using....The only one I REALLY question is the neck..HOWEVER I have never worked it before even though my judo instructor wants me to do neck bridges.....I bought one of those harnesses for your head that you hang weights on and I LOVE that thing...So maybe it IS a little larger since I worked it twice this week and one of em was last night. I had PLANNED a cheat meal tonight but with the convention next weekend I am sure I will be engaged in gastric debauchery for 2 days so on the advice of my mentor I will just stick tight till this coming friday night.

[OHIOSTEVE]

Just an update...meaks are oretty much the same every day but switched around to gimme some variety lol....Noticed my workout today was better on some worsae on others. I think I messed up and tried to add too much weight this week. No cheat meal yet....will be almost 2 weeks without hardly any carbs ( a few a day ) except my PWO....friday night LOOK OUT!!!!!

[GREENFEATHER]

Good work Steve, I'll be watching your progress.

[OHIOSTEVE]

Stepped on the scales this morning....238...been 10 days I think and 14 pounds...no carb up or cheat meal or whatever you call it yet due to the convention this weekend and knowing I'll be delving into unknown gastronomic regions.....There is a ben and jerrys ice cream store in the hotel...I see a pint ( at least) of chunky monkey ice cream in my near future!

[fitnessman]

Just remember Stevie my boy...If you opt for the "cheat" keep it to A meal.

[OHIOSTEVE]

Just remember Stevie my boy...If you opt for the "cheat" keep it to A meal.

RUIN MY WEEKEND WHY DON'T CHA!!!! aCTUALLY FITTY THE ONLY REAL EATING ( OVER INDULGING) I plan on is friday night at the seafood buffet...will still be about all protein and fat. I will weigh tomorrow beforeleaving then again sunday when I get back to see how much damage was done lol....oH YEAH my buddy just called and asked if he bought me a bottle of tequila would I drink it this weekend..I told him yeah some. I will eat properly until friday night...and be back on keto sunday morning ..I do have a question however...Is it OK to divide the 6 meals up even more? I am starting to get REALLY Hungry between and wanna split the meals down into even smaller ones...same calories and macros just spread out even more.

[fitnessman]

I see no problem with more smaller meals.

STEVE STAY OFF THE DAMN SCALE AND WEIGH IN ONCE A WEEK AT THE SAME TIME!!

[OHIOSTEVE]

I see no problem with more smaller meals.

STEVE STAY OFF THE DAMN SCALE AND WEIGH IN ONCE A WEEK AT THE SAME TIME!!

HEY I BEEN REALLY GOOD FOR ME!!! First off day weigh in so far.......I have set a goal for myself and my wife does NOT like it at all I wanna try to get into a 32 pants.......I THINK I can and still have some size..I can wear ANY 36 easily, and most any 34 ( jeans are 34) ANGIE says I'll be too damned skinny that small, but she is not used to me not being fat yet ( or AS fat I should say) Everything is going well so far but I may be changing the weight routine some Y'ALL GIMME SOME ADVICE.... I am doing a 3 day workout split...CHEST/ TRIS---BACK/ BIS---SHOULDERS / LEGS----Doing this every fourth day...meaning I go through it take a day off...go through it take a day off....so I work the same muscle groups every 4 days...adding weight in some dropping in others...The major lifts ( bench squats etc) I am adding in but the more isolated ones ( bis tris) I am staying the same or even dropping some. I am thinking it is one of 2 things...Either I am working then too soon( however all soreness is gone and I feel fine) ORRR I am doind enough more on the first lifts (chest before tris etc) that I am taking away from the second exercises more each week by upping the weights on the first ones ( did that make sense at all???) ANYWAY what do you all think..I am LOVING The progress looks wise so far, but as I said I am noticing a let down in the weights.SOOOO any advice will be appreciated .

[fitnessman]

Too much training man. Chest and tri on Monday...Hit it HARD and then do not work them again until monday...Same for other groups.

This is why you are dropping strength.

[OHIOSTEVE]

OK....will go to a mon wed fri split next week...or back to my one body part per day ( which I like best) ...which do you recommend? ??/////PROBABLY gonna go run stairs today and skip legs since I have done em once this week already.

[fitnessman]

I feel mwf is best...cardio on tues and thurs with some small groups (calves forearms).

[OHIOSTEVE]

And I was pretty good...packed food for the weekend in a big assed cooler all except fridays cheat and saturdays dinner..On sat night I had chicken breast with ****ake mushrooms and mixed vegetables steamed so that was OK...Friday at the seafood buffet was a different story ( BTW the food sucked) I had to start some peaches...orange slices and strawberries...4 slices of pizza...deep fried clam strips...crab salad...crab legs...peel and eat shrimp...hot rolls...2 beers...3 shots of tequila...chocolate cupcake...hush puppies...( probably forgetting some stuff) ...and a pint of CHUNKY MONKEY ice cream...right back on the keto sat morning.....Ran stairs sat morning at the hotel 11 floors down..up...down...up...down...found out that I could not reenter the hotel without a key from the stair well and had to go outside and get an employee to let me back in. danced ( or as close as a white man with no rhythm and a fat ass can get to dancing) saturday night.

[Lumiere]

1 whole pint of Chunky Monkey?

I hate you

[OHIOSTEVE]

1 whole pint of Chunky Monkey?

I hate you

I hated me too but thats OK I love me again now lol...

[OHIOSTEVE]

241 this morning...no measurements...I feel like crap this morning for some reason.