Rhys' CKD Keto Log

[rhysox]

OK after reading some other peoples logs and getting quite addicted to reading them just to gain help & to see how other people are doing it. I've decided to run my own log. Seeing as though I had my last carb-up on Friday, I'm starting this log from yesterday (depletion cardio + low calorie to help enter ketosis).

Day 1- 14th June 2008

WEIGHT: 175.2lbs

MACRONUTRIENTS:
Protein: 49g, 196 calories, 17%
Fat: 102g, 918 calories, 81%
Carbs: 6g, 25 calories, 2%
TOTAL CALORIES: 1156

WEIGHTS: NONE
CARDIO: 600 calories LISS

KETOSTIX RESULTS:
AM: Negative
PM: Negative

[rhysox]

Day 2- 15th June 2008

WEIGHT: 171.4lbs

MACRONUTRIENTS:
Protein: 165g, 660 calories, 38%
Fat: 119g, 1070 calories, 61%
Carbs: 7g, 21 calories, 1%
TOTAL CALORIES: 1752

WEIGHTS: Biceps
CARDIO: 360 calories LISS

KETOSTIX RESULTS:
AM: Negative
PM: Negative

[rhysox]

Day 3- 16th June 2008

WEIGHT: 168.6lbs

MACRONUTRIENTS:
Protein: 160g, 638 calories, 37%
Fat: 120g, 1082 calories, 62%
Carbs: 7g, 24 calories, 1%
TOTAL CALORIES: 1790

WEIGHTS: Chest + Triceps
CARDIO: 350 calories LISS

KETOSTIX RESULTS:
AM: Negative
PM: Trace

Notes: Looks like i'm getting back into Ketosis here with trace results on Ketostix. Had quite a lot of brain fog today and have felt a bit tired, but had a good work out and good cardio! Weight is just dropping off me!

[rhysox]

Day 4- 17th June 2008

WEIGHT: 166.8lbs

MACRONUTRIENTS:
Protein: 160g, 641 calories, 34%
Fat: 137g, 1232 calories, 65%
Carbs: 8g, 25 calories, 1%
TOTAL CALORIES: 1973

WEIGHTS: None
CARDIO: None

KETOSTIX RESULTS:
AM: Trace
PM: Trace

Notes: Had a very long day in work and really wanted a break from the gym, so took the day off. Somehow managed to go over my calories some how by changing one meal, so gonna go back to my original meal plan instead. Back to the cardio tomorrow and gonna do shoulders I think!! Also, my weight is still plummeting, definition is appearing at a scary rate. Definitely in ketosis now, no headaches, no hunger and full of energy (it's scary!)

[pointz54]

I was scared at first at the amount of calories you consumed on your first day, but your fourth day calories seems more reasonable.

[ambo33]

your calories are INTENSELY low! Wow. No wonder the weight is melting off of you. Your like 700 under NOT taking your cardio into account. IMO no bueno.

[rhysox]

first day was just to get into ketosis quickly again, that's why calories are so low on that day.

i sit at around 1800 calories/day less the cardio (around 350/day). why don't you think that's good?

[rhysox]

Day 5- 18th June 2008

WEIGHT: 167.0lbs

MACRONUTRIENTS:
Protein: 172g, 690 calories, 38%
Fat: 123g, 1108 calories, 60%
Carbs: 8g, 34 calories, 2%
TOTAL CALORIES: 1862

WEIGHTS: Shoulders
CARDIO: 45 mins LISS- 400 calories

KETOSTIX RESULTS:
AM: Trace
PM: Moderate

Notes: Went back to original meal plan today, and am glad- definitely feel better. Had good cardio and definitely in ketosis still. Workouts are starting to suffer, but don't feel low on energy, just generally tired. Hunger has almost completely stopped, and i just eat when the clock says. Weight has stayed the same really- but not expecting massive drops day-to-day. Definition continues to get better.. hopefully will achieve my goal of 6% in 6 weeks! But doubtable. Just aiming for my best really. Might incorporate cardio before breakfast as well, even if it's 150-200 calories. What do you guys think?

[ambo33]

first day was just to get into ketosis quickly again, that's why calories are so low on that day.

i sit at around 1800 calories/day less the cardio (around 350/day). why don't you think that's good?

Okay that's not too bad. So with your LISS you're ~750 under. Ideally 500 is the most you'd want to go to be as muscle sparring as possible but I guess you're in a rush to lose the weight so it's all good

Results are looking good! What's your ~bf% at?

[rhysox]

I'd say ~bf% is 9.

Got 6 weeks TODAY until I finish. Got my carb-up planned for the 5th July as that will be 3 weeks since my last carb-up. This time around I really don't FEEL like a carb-up. Usually by this point (1 week into keto) i'm gasping for carbs.

[ambo33]

Sweet deal!! Keep it up!

[nickkempf]

Excellent log man! I love the format! I think morning cardio is great. There's some debate over whether it catabolizes too much muscle tissue so I usually have a tiny amount (5-10 grams) of whey in water before I go out, or if you have it some BCAA + Glutamine a small amount of that would be good to take before you go out. It should prevent catabolizm during your workout. The whole purpose of morning cardio is to exercise when your insulin levels are at their lowest levels b/c insulin inhibits fat burning, etc, etc. When you are on a keto diet your insulin levels are very low all the time (except after carbups) so I don't think it would make a big difference on fat burning if you went at 6:00 am before breakfast or at noon after lunch (given that your lunch did not include carbs). The whole reason I love morning cardio is because it makes you feel great the rest of the day and it actually energizes me!

[rhysox]

Yeah the format I got from some random other logger

i might try some whey before cardio- maybe half a scoop or something and then do 200 cals. and i totally agree- really does set you up for the day!

[rhysox]

Day 6- 19th June 2008

WEIGHT: 166.1lbs

MACRONUTRIENTS:
Protein: 163g, 652 calories, 37%
Fat: 118g, 1061 calories, 61%
Carbs: 10g, 34 calories, 2%
TOTAL CALORIES: 1788

WEIGHTS: None
CARDIO: 1 hour moderate-pace walking outside - calories unknown!

KETOSTIX RESULTS:
AM: Moderate
PM: Severe (was dehydrated!)

Notes: Got home from work late today, at around 7pm so didn't get the chance to go to the gym as I wanted to watch the football- Portugal vs Germany in the quarter finals! So after the game I went outside and just walked around for an hour, had to go shopping anyway for some chicken for tomorrow. Ketostix are showing high ketones which is good, but I think it's because i'm dehydrated. Got a new fat burner to try tomorrow, MHP Dren. Will let you all know what I think!! Good night!

[rhysox]

MACRONUTRIENTS:
Protein: 156g, 623 calories, 33%
Fat: 139g, 1253 calories, 66%
Carbs: 4g, 16 calories, 1%
TOTAL CALORIES: 1872

WEIGHTS: Back + biceps
CARDIO: A pitiful 100 calories on the treadmill (see notes) but going back out later for a long walk

KETOSTIX RESULTS:
AM: Trace
PM: Moderate

Notes: Am in the worst mood ever, last night my house mates returned home, and weren't the most quiet so didn't get much sleep, and was in work for 8am! Then had a really busy day in work so was feeling tired. This MHP Dren is pretty good, makes you feel really good, but when it wears off- you feel really ****ty! Then after work I had to really push myself to get into the car and to the gym, which is never a good sign. My mind was playing mind games with me in the gym, telling me not to bother etc. Had a pretty poor session on the weights, my concentration was elsewhere. Managed to drop a plate on my hand and I was bleeding everywhere (nightmare). Then it came to cardio time, grabbed a magazine and proceeded to the treadmill feeling like crap. Got on and immediately wanted to leave. Mind games won in the end unfortunately, convinced myself that 100 calories would be enough and that I could go back out later to give it another go. Am not impressed with myself at all, but I am severly depleted & tired. So right now I'm angry/tired/bleeding. It's great- gotta love keto. P.s. macros include my last meal for later on.

[rhysox]

Day 8- 21st June 2008

Weight- 165.0lbs

MACRONUTRIENTS:
Protein: 168g, 673 calories, 37%
Fat: 128g, 1156 calories, 63%
Carbs: 4g, 15 calories, 1%
TOTAL CALORIES: 1917

WEIGHTS: None
CARDIO: 450 calories LISS

KETOSTIX RESULTS:
AM: Moderate
PM: Moderate

Notes: Dren worked wonders today, take Dren first thing, and it just makes you feel SO happy it's ridiculous. I should be feeling like crap, but i'm actually feeling really good. Tired from work, but good. Think I can do another week without a carb-up definitely! Weight steady at the moment, think I might spike up the calories to about 2300 tomorrow, so my body isn't 'starving', might start a bit more of calorie burn.

[rhysox]

Day 10- 22nd June 2008

Weight- 164.6lbs

MACRONUTRIENTS:
Protein: 159g, 635 calories, 35%
Fat: 127g, 1142 calories, 63%
Carbs: 11g, 44 calories, 2%
TOTAL CALORIES: 1875

WEIGHTS: None
CARDIO: None

KETOSTIX RESULTS:
AM: Trace
PM: Trace

Notes: Had another day in work today, that makes it 7 in a row, and in tomorrow too- Mon-Fri!! Gonna be a hard week so had today off the gym/cardio. Still losing weight tho, so happy. Got my carb-up planned for Saturday which only gives me motivation to really deplete myself further this week. My training partner is home again too so back to the hardcore weights! Cardio I'm going to start in the mornings too (starting tomorrow) as I've only got 5 weeks till my holiday. At about 9% still, and want to see 7% so lots more to go and hard work ahead. Wish me luck!

[rekatsinas]

Good luck bro!

[rhysox]

Thank you sir!

[rhysox]

Day 11- 23rd June 2008

Weight- 164.8lbs

MACRONUTRIENTS:
Protein: 168g, 672 calories, 38%
Fat: 119g, 1071 calories, 60%
Carbs: 11g, 39 calories, 2%
TOTAL CALORIES: 1846

WEIGHTS: Chest
CARDIO: 300 Calories LISS

KETOSTIX RESULTS:
AM: Trace
PM: Trace

Notes: My training partner came home recently so went up for our first training session together. What a fantastic workout, couldn't even feel my chest by the end of it. Although i'm desperate for a carb-up as I'm feeling really lethargic and worn out, as well as my weight loss curbing. Think I need to shock it into losing some more!! I've got my carb-up coming on saturday so looking forward to that. Going for more calories in cardio tomorrow, maybe 400. My diet is also a lot more strict now- basically consists of: cheese/meat/eggs/peanut butter (1tbsp/day) and one protein shake (half serving/day). Past few days i've been eating 'recipes' found on here, which I dont think has helped, although they were delicious!! Anyway, i'm just below 9% now, so good progress so far. Desperate for a few days off work as tomorrow will be day number 9 without a break. At least it's quite physical so burning a lot of cals. Bring on saturday!!!

[rhysox]

I feel like I really need help here, I'm not sure if it's something i'm doing wrong but i've seriously plateaued. I can't seem to lose anymore body fat than what i've got now.

Any suggestions for cardio plan? I literally have 5 weeks left to get as shreaded as I can- I feel unbelievably motivated, just need a push in the right direction.

Any suggestions massively appreciated!!

[rhysox]

Day 12- 24th June 2008

Weight- 163.9lbs

MACRONUTRIENTS:
Protein: 155g, 621 calories, 37%
Fat: 113g, 1018 calories, 61%
Carbs: 9g, 27 calories, 2%
TOTAL CALORIES: 1756

WEIGHTS: Shoulders & Triceps
CARDIO: 300 Calories LISS

KETOSTIX RESULTS:
AM: Trace
PM: Moderate (post cardio)

Notes: After feeling down in work today (see previous post) I decided to really get into this again, am just feeling down with the lack of a break from work. Tomorrow is day 10 in succession, doing 8-5 all day then gym in the evenings is tough enough without keto! Had a good cardio and amazing workout today- looking forward to some DOMS! Going to pick my exercise bike up tomorrow too, so will be able to do morning cardio also. Hoping to do approx 500 cals/day. Really want to push myself hard, get shreaded to the bone.

[rhysox]

Day 13- 25th June 2008

Weight- 165.2lbs (After food & drink)

MACRONUTRIENTS:
Protein: 156g, 624 calories, 34%
Fat: 130g, 1170 calories, 64%
Carbs: 8g, 27 calories, 2%
TOTAL CALORIES: 1920

WEIGHTS: Nome
CARDIO: Half hour jog outside

KETOSTIX RESULTS:
AM: Trace
PM: Trace

Notes: Had to go and have dinner with my parents tonight so my macros went over slightly but at least I still kept my percentages quite good. That also meant that I had a night off the gym, but a break is always good to have! Back to the gym tomorrow. Carb-up day is coming quicker and quicker and I can't wait. Feeling SO depleted today, but all this work isn't helping. Two days, that's all it is. Fancy taking the days off work and just doing plenty of cardio/gym work, but I can't ignore the $$$ To anyone that regularly reads- thanks.. it makes it worth writing this every day.

[rhysox]

Day 14- 26th June 2008

Weight- 164.8lbs (After food & drink)

MACRONUTRIENTS:
Protein: 161g, 624 calories, 35%
Fat: 130g, 1170 calories, 64%
Carbs: 7g, 27 calories, 1%
TOTAL CALORIES: 1920

WEIGHTS: Back & Biceps
CARDIO: 325 Calories LISS --> Moderate

KETOSTIX RESULTS:
AM: Trace
PM: Trace

Notes: Going to stop testing for ketones tomorrow, keep what I've got left for next week (carb up on Saturday). Well i've made it... two weeks without carbs. Has been hard at times, but only one more day on keto (until Sunday!!). Somehow managed to eat exactly the same calories as yesterday but in slightly different macros haha. Tomorrow is going to be a LOW calorie day, going down to about 1600, just to deplete completely before Saturdays carb-up. Going to have a day off the weights and hit the cardio hard. Doing at least 600 calories. Also, this MHP Dren stuff isn't as good as I thought it would be. It keeps me awake for a few hours, but after that it's pretty poor. Just ate my final meal of the day and going to bed pretty early (10pm here now), as up for my last day in work (day 12 in a row!). Can't wait for that 5pm Friday feeling! Hopefully can stick to my carb-up limits on Saturday, usually I go crazy and mess it up. Any pointers anyone? Only got 4 and a half weeks left till I go on holiday, so don't wanna put any weight on, just get as LEAN as I can go. So how many carbs? I'm thinking 500g max?

[nickkempf]

Hey Rhy! I just moved last week and haven't had internet for the past 5-6 days so I had to catch up on your progress today. Looks like you're doing good. As for your carbup tomorrow, do your best to eat as clean as you can. Dirty carbups taste SOOO EFFING GOOD but you won't feel very good I imagine. You probably will gain a couple of pounds but don't fret its just water. BTW, that makes me wonder, don't you weigh yourself in kilos over there? Or are you just converting it to pounds so we american's know what you're talking about? Haha, anyways it sounds like you are due for a nice good carbup so enjoy it!

You know it's amazing, I've been off keto for well over a week now and have not noticed any significant fat gain. I have gained weight, but am still looking lean, and my muscles look bigger. My arms are actually 1/2 inch bigger than they were while on keto. I just tapered my diet for 2 or 3 days and then dived head first into 3000+ calorie bulking diet. I must say I feel like a god in the gym on this diet compared to keto. Then again, I was creating a significant deficit on keto so had very little energy. Anyways, sorry to write a novel on your page. Keep up the hard work!

[ruckrules]

Do you take a Thermogenic??? Which thermogenic did you take?? or recommended???

Thanks

[nickkempf]

Did you die?

[rhysox]

Sorry guys, had SUCH a busy weekend!

Tried to eat clean on my carb-up day, but had a family party and had to eat from buffet.. combine that with lots of vodka and that just means plenty of eating haha.

I put on about 4-5lbs, so I went back up to 167 yesterday, but weighed myself this morning and I'm 162

Nick- yep.. we do weight in KG, but I convert to lbs for you lovely american folk!! Glad to see people are still looking into my logs.. I've still got all of my logs for the past few days, so will post them up here.

As for thermogenics.. yep.. I use Animal Cuts + Ephedrine now. Keeps me awake working all day and working out in the night haha. Here come the logs.. just so you can see that my carb-up/CHEAT didn't actually kill me, but tasted amazing.

[rhysox]

Day 15- 27th June 2008

Weight- 164.0lbs

MACRONUTRIENTS:
Protein: 152g, 607 calories, 38%
Fat: 110g, 986 calories, 61%
Carbs: 6g, 24 calories, 1%
TOTAL CALORIES: 1699

WEIGHTS: None
CARDIO: 530 Calories LISS

KETOSTIX RESULTS:
AM: Trace
PM: Severe (post-Cardio)

Notes: Was a low-calorie and high cardio day to severly deplete me for my carb-up on Saturday. Ketostix were deep deep purple which is probably to be expected as I was quite dehydrated post-workout, but was all fine by the end of the night (back to trace). Man I felt tired by the end of it, but makes your carb-up feel better. Was down to 161 by the end of the night, and looking very lean.

[rhysox]

Day 16- 28th June 2008

Weight- 162.3lbs (after breakfast, was starving!)

MACRONUTRIENTS:
Protein: 206g, 823 calories, 28%
Fat: 110g, 989 calories, 34%
Carbs: 292g, 1083 calories, 37%
TOTAL CALORIES: 3036

WEIGHTS: None
CARDIO: Moving boxes + heavy items for an hour (was knackered)

KETOSTIX RESULTS:
AM: Trace
PM: Didn't check

Notes: Started the day KETO style, even though it was my carb-up day, I knew I had lots of things to do, so wanted to start clean and work my way into carbs haha. Well, what can I say, planned on going as clean as I could, max myself to 400g carbs, 80g fat and normal protein (about 160g). Went out for lunch with my mother, had chicken + potatos, which I thought was pretty good. Had to move loads of stuff for the girlfriend which knackered me so felt pretty good for doing a bit of a workout so had a McFlurry! Then it went downhill from then on, had a family anniversary party to go to in the evening so me and the girlfriend made some cake.. yes.. chocolate cake (full fat, full sugar and dairy milk chocolate, with plenty extra added!!!!) so had a slice of that as well as a bowl of museli which i've been craving for weeks. Had a protein bar on my way out and then just got drunk. I think I ate the entire buffet, and they had cheesecake + icecream for afters too. (Excellent!). Was very un-keto oriented, wasn't impressed haha. Then before bed I had some more food, can't really remember what it was, but in my drunken state it can't have been very good. The macros above were taken BEFORE the buffet. (Oops!!) I'm thinking maybe over-did it (i'd guess at 4500 calorieS), but who cares, whilst writing this I'm back down to where I wanted to be (see below!)