Grizzly keto log

[MUlrich07]

Just seeing what everyone's thoughts were on this keto plan. I think I need more greens and I wouldn't mind having more of a 65/30/5 split but as of right now it's looking like 72/25/3 f/p/c according to myfitnesspal.

I believe I did my stats correctly:
Weight: 180 lbs
Bf % roughly: 20
Lean mass: 144 lbs
Grams of protein = 144
Fat grams a day I believe is 190-200.

Here is my diet cals/fat/protein/carbs-
Breakfast:
2 slices of bacon: 80/6/9/0
String cheese - 80/6/7/1
Hot sausage: 200/16/10/3
3 eggs: 210/15/21/0
Olive oil (2tbs): 240/28/0/0

Lunch:
4oz steak: 130/4/21/0
Olive oil (2tbs): 240/28/0/0
Organic spring mix: 10/0/0/0

Dinner:
Sausage: 200/16/10/3
Jumbo frank: 170/14/5/4
Cheese 2slices: 220/20/14/0

Snacks:
Cheese 2slices: 220/20/14/0
Smoked ham 2 slices: 17/0/3/1

Post workout shake: 1 scoop 120/1/24/4

Totals come to: 2137/174/137/19

What does everyone think? Like I said I think i need more greens&fats

I'll be starting this log tomorrow. It's going to be tough but well worth it I think! I love trying new things and hope to stick to it.

Does everyone suggest at least a gallon of water a day? I always wondered how bad the liver was effected with the keto diet.

[MUlrich07]

I thought I posted how Monday went but it kept messing up. Anyhow this is what I had

Bfast:
String cheese, 2tablespoons of olive oil, 1 hot sausage, 3 eggs, 2 pieces of bacon.
730 cals

Lunch:
Organic spring mix, 4oz steak, 2tblspoons of olive oil
380 cals

Dinner:
2 pieces of boarshead yellow cheese, hotdog, hot sausage, green beans
615 cals

Snacks thru out the day:
ON whey after workout 1 scoop, 2 pieces of smoked ham lunch meat, 2 pieces of boarshead cheese, casein at bed.

Macros for the day:
2202/169 fat/157 protein/27 carb OR 67/28/5... Not bad IMO

Shall I have casein before bed or is that not needed?

[MUlrich07]

Tuesday was pretty much the same as Monday only difference is that I didn't have casein before bed after I read a few articles?

Tis is a little easier than typing it all out... Cant post pictures yet. Anyhow diet was the same minus casein.

I also went to the gym and did shoulders and arms. I'm beat/sore today that's for sure!

Here is Tuesday's macros:

[MUlrich07]

Update for today. I like the macros, but don't like the cals. I was to be at 2200 cals, guess a little over won't kill me.

[BigDakota]

looking good man, keep up the good work

[MUlrich07]

looking good man, keep up the good work

Thanks man!

[MUlrich07]

I think I need more fibers, anyone agree?


Here is Thursdays macros:

[Beatletown]

I'd be tempted to drop the fat and up the protein a bit.

Mine today was c38 f148 p190 which gives me 2122 calories with fat contributing 1332 or 62%. I am often concerned when I see the protein higher than fat but once you do the multiplication it usually come in fine.
Maybe ditch the olive oil from breakfast and have an extra scoup of protein
That would make

2172 28 158 163

Brings fat bang on 65% and give you a bit more muscle retaining protein. Just a thought

[MUlrich07]

Beatle,
I will definitely look into that. I thought my proteins were a little low myself. Here was Fridays menu. Switch a steak for chicken.


I definitely need more fiber/greens

[MUlrich07]

Here are my goals for Saturday the 17th, I did have a carbomb, so the carbs are a little higher and the cals are higher too, but my fitness pal didn't have a carbomb listed. So they are a shade higher than what it shows.

Got up this am and played an hour worth of hockey so there is my cardio. Anyhow here are the pics:




The breakdown is 65/31/4 does anyone thing my fat should be upped any? I know the percentages are on par but looking at macros, what do you think?

[MUlrich07]

Got some supps on the way. Got ON whey - mocha cappuccino, orange triad multi vitamins, and using scivation novem for a pre workout once my jack3d hits the dust, which should be in a few days since my gf uses it too.


Here is for Sunday the 18th:

[MUlrich07]

Here is Monday's get up:

[rustybones]

So hows the progress so far?

[MUlrich07]

I think pretty good. I have dropped about 6 lbs. I am not as hungry as I used to be. However, I have been taking some fiber pills and what have you since I have not been regular. It seems as though I'm not eating enough fiberous stuff for my diet. TMI I know. I want to carb up this weekend, but I am not sure I really need to. I just want to have some carbs. The itch isn't bad, but it's there just because it seems like everything I want is carbs, even a cliff bar etc.


EDIT: The Mocha Cappuccino whey is DELICIOUS!!

Left me with a breakdown of 64%/31%/4% I believe I looked on my iPad this morning but forget, I'm 99.99% sure that's the breakdown. Do I need more fats you think?

Here are the pics for yesterday's (Thursday) diet.

[BigDakota]

diet looks good, i might look into that mocha protein after im out of gnc whey iso.

[MUlrich07]

I'm not kidding, I thought it was delicious. Especially if you like mocha!

[MUlrich07]

Here was Thursdays Meals:


I tried the ketostix. I wasn't in the dark dark purple but I was in the moderate, which I hope is good I believe it was 40 in the reading scale. I did it this morning when I woke up which I think is when I'm supposed to do it.

Also I think I am going to carb up this weekend. I have 2 hockey games on Sunday so the cardio should hopefully kick me back into ketosis rather quickly. One question though. I realize I am supposed to reverse my stats so like 65carbs/30protein/5fats (I think) maybe someone can help me on that. However I was wondering am I supposed to eat todays Macros BEFORE I start the carb up or do I just throw out my macro total for today?

[BigDakota]

are you carbing up for one day or two? i like to get a full body workout in before i carb up then directly after have like 100g carbs 50g protein then go home and destroy some pasta. To refeed your muscles you need some rediculous amount of carbs, its in the first post of the step by step keto i think.

[MUlrich07]

are you carbing up for one day or two? i like to get a full body workout in before i carb up then directly after have like 100g carbs 50g protein then go home and destroy some pasta. To refeed your muscles you need some rediculous amount of carbs, its in the first post of the step by step keto i think.

I will be carbing up from the time I get home from the gym (probably 7 or 8) after that until Saturday evening. I get off at 5 tonight and will run home and have like 25-50g of carbs (oatmeal/oats) then 2 hours later hit the gym, do a full body depleation them have my 100g carbs and 50g protein right after!

[BigDakota]

I will be carbing up from the time I get home from the gym (probably 7 or 8) after that until Saturday evening. I get off at 5 tonight and will run home and have like 25-50g of carbs (oatmeal/oats) then 2 hours later hit the gym, do a full body depleation them have my 100g carbs and 50g protein right after!

sounds like you know what to do! you can eat over your maintenance calories on the re feeds if you keep your fats low and it will refill your glycogen stores without adding fat. it was trial and error for me, finding the sweet spot between dragging ass by tuesday or adding a lb of fat

[rustybones]

sounds like you know what to do! you can eat over your maintenance calories on the re feeds if you keep your fats low and it will refill your glycogen stores without adding fat. it was trial and error for me, finding the sweet spot between dragging ass by tuesday or adding a lb of fat

Thats true, i like to go over a 1000 cals from what i do on my keto days, u have too because it increases your leptin levels

[MUlrich07]

Thats true, i like to go over a 1000 cals from what i do on my keto days, u have too because it increases your leptin levels

The tough part is going to be figuring out what my fat and carb levels are in today's meals. I'll def try n keep track. Last night I went hard, 25g carbs before workout,around 100g after (2 tortillas 30g, 57 from a Gatorade, and 8 from my protein) and 50g protein. The we went to dinner n i had pasta, French fries, and baked chips (real potatoes just deep fried). It's like how do I account for that lol.

[MUlrich07]

Not sure of macros yesterday however I think I was under in my carbs, fats probably weren't as low as they should have been.

[MUlrich07]

Here is Sundays breakdown.

[badgerboy52]

just wondering..what app is that?

[MUlrich07]

It is myfitnesspal but it is the iPad version. I have yet to see anything like it on the iPhone or website. I like the iPad version bc it has graphs to show the breakdown that's what I mean by I've yet to see it on the iPhone or web.

[badgerboy52]

It is myfitnesspal but it is the iPad version. I have yet to see anything like it on the iPhone or website. I like the iPad version bc it has graphs to show the breakdown that's what I mean by I've yet to see it on the iPhone or web.

it looks sweet on the iPad..ha

[MUlrich07]

it looks sweet on the iPad..ha

I'll post up a picture of the chart breakdown to make everyone want to go buy an iPad.

I had my carb up this weekend. Yesterday I got the "trace" from the ketostix so It's good to be back into the swing of things. Hoping to go another 2 weeks with <30 grams of carbs.

I started this venture at 180-182 lbs. and I am currently at 172. I am pleased with the results, my lifts haven't really gone down much from what they normally are. I am hoping to continue to shread fat as apposed to muscle. I hope to stop around 165 or so, but be a good shredded 165 at maybe 10% bf. I'll post my previous days diets later tonight when I get home.

[MUlrich07]

Here ae Tuesday's, awful awful macros. I just was on the go most of the day...

[MUlrich07]

Here are wednesdays results... I had too many calories and not enough protein IMO: