View Full Version : ScandalousMrT's Keto Log

06-04-2007, 08:52 PM
Today was my first day of Keto.
My Stats:
216 lbs
18-20% BF
About 175 lb lean weight

How does this look. I know its not perfect and any tweaks to it would be appreciated.

Calories Eaten Today
grams cals %total
Total: 2162
Fat: 145 1307 60%
Sat: 46 417 19%
Poly: 2 14 1%
Mono: 13 113 5%
Carbs: 31 83 4%
Fiber: 10 0 0%
Protein: 198 793 36%
Alcohol: 0 0 0%

Calorie Pie-Chart
Fat Carbs
Protein Alcohol

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Ground beef, lean, cooked 227 15 0 21
Cheese, Cheddar or American type, NS as to natural or processed 101 8 1 6
Salsa, NFS 9 0 2 0
Cheese, gouda 152 12 1 11
Tuna, canned, water pack 164 1 0 36
ON 100% Whey 180 2 6 36
Jimmy Dean Pork Sausage Links 260 24 2 10
Grilled Chicken Breat Fillets 360 21 0 45
Brunswick Kippered Herring 130 8 0 16
Skippy Natural Creamy Peanut Butter 360 32 12 14
T. Marzetti Supreme Caesar 210 22 2 2
Baby Spinach/ Spring Mix 10 0 5 2
Totals 2162 145 31 198

Also, could someone tell me how to post the FitDay pics on here.


06-04-2007, 09:17 PM
Good work for your first day, man, and good luck. I don't see any red flags, your food choices are mostly sound. The sausage may not be something for every day because of some chemicals in many sausages, but other than that you're good! To post FitDay pics you need to take a screenshot and then post it as an attachment, I think, or host them on something like photobucket and link it.

06-05-2007, 04:27 PM
Today was day two on Keto. I haven't been able to get out to the grocery store yet so I didn't have many veggies to eat.
I found my energy was a little lower than yesterday and I was also a little hungier. My workout went pretty well today, I did:
Leg Press- 3 x 10 plus two warm up sets
Seated leg curl- 3 x 10 plus one warm up
Seated calf raise- 3 x 25 light
Standing calf raise- 3 x 10 heavy
Leg extension- 4 x 10 plus one warm up
Lying leg curl- 3-10

I followed that up with 25 minutes of medium intensity cardio on the recumbent bike.

Here's my diet for the day:

06-06-2007, 08:30 PM
Well today I felt a little sluggish, that was mainly due to my sister waking me up 3 hours before I wanted to get up, but I digress. I felt hungrier then I did the first two days and I also had more cravings for carbs so I upped the fat quite a bit. I also came to the realization that a fiber supplement and fibrous vegetables are going to be very important on this diet.

Todays workout:
Smith Rack Shoulder Press- 2 sets of 110 x 15
1 set 130 x 10
1 set 145 x 8
Alternating DB Shoulder Press- 1 set 40 x 15
1 set 45 x 10
1 set 50 x 10
Barbell Shrugs- 1 set 135 x 15
1 set 155 x 15
1 set 175 x 8
Lateral DB Raises- 3 sets 20 x 10
Front DB Raises- 1 set 20 x 10
1 set of 25 x 10
1 drop set 30 x 5, 25 x 5, 20 until failure

Weighted Decline Crunches- 2 sets 25 x 15
1 set 35 x 15
Hanging Leg Raise- 3 sets of 15
Dumbell Side Bend- 1 set 65 x 10
1 set 75 x 10
1 set 80 x 10
Cable Crunch- 1 set 140 x 15
2 sets of 150 x 15

10 minutes on the elliptical (210-230 watts)

Todays Diet:

06-06-2007, 11:34 PM
Might want to skip out on the peanut butter for the first two weeks, has a good amount of carbs you don't need. Try almond or even cashew butter.

06-07-2007, 06:15 PM
According to my ketostix I'm now moderately in ketosis. Now that thats been said, my workout was horrible today. I was unable to concentrate and I had almost no energy. My warm up sets felt really heavy and when I got to my work sets I couldn't do it. I ended up leaving the gym half way through my workout because I was absolutely beat. Hopefully I'll have more energy tomorrow. The good news is I'm down to 210 from 216 on monday. I know most of that is water but Its still good to see something happening.
Heres my diet for the day, I think I was a litt low on protein:

06-08-2007, 06:28 PM
I am completely exhausted so I'm keeping it short today. I had a great workout today doing chest, abs, and calves followed by a 35 minutes on the supinated bike.

Here's my diet:

06-09-2007, 06:06 PM
Well I started a new job today stocking at a grocery store. From what I can tell of the first day I'm never going have to do cardio as long as I'm working. In the 7 hours I worked today I probably walked 8 miles and did about 1500 body weight squats. Unfortunatly its going to make dieting a little more difficult since just about every food they serve there is loaded with carbs. I did biceps and triceps today at the gym. It didn't go so well since my arms were already pretty tired from work. Looking on the bright side, all the walking will allow me to eat a few more calories.

Heres my diet for the day, I ate too many carbs and too little protein.