Workingthedream's Keto log with pics

[workingthedream]

Just thought I would stop by and say that it was 86 degrees today, December the 1st.. On the other hand, try swapping the order of your workout. That's what I do when I feel like I am burning out too quickly.

haha, thats crazy... last year i was driving through the midwest in May and all i could see was white everywhere. now its winter for you in the south and you have a heatwave.... guess Louisiana and Melbourne have more in common than first thought.

yeah i added some upper body in between squats and deads... maybe it was just a bad day... actually, yes i now remember having about 3 cigarettes with a friend before the workout... AND YES, quitting smoking is next on the list... probably around April 2015. aim to start bulking around April, and smoking inhibits lifting...

[workingthedream]

2 December 2014

Macros
Calories: 1,846kcal
Fat: 129g
Protein: 163g
Carbs: 16g
water: 12 cups


Workout
lunchtime: Cardio (40min)
evening: NIL

[KaylaElizabeth]

2 December 2014

Macros
Calories: 1,846kcal
Fat: 129g
Protein: 163g
Carbs: 16g
water: 12 cups


Workout
lunchtime: Cardio (40min)
evening: NIL

You should join the December-Feb 28 transformation thread with me, they has weightloss spreadsheets. SPREADSHEETS!!

[workingthedream]

You should join the December-Feb 28 transformation thread with me, they has weightloss spreadsheets. SPREADSHEETS!!

urrrrg, i did that once for the one for sept - november... but kinda piked out after the second week weigh in. If i had more time it would be great, but spend alot of time here as it is LOL.

[KaylaElizabeth]

urrrrg, i did that once for the one for sept - november... but kinda piked out after the second week weigh in. If i had more time it would be great, but spend alot of time here as it is LOL.

No more bacons for you.

[workingthedream]

No more bacons for you.

LOL bacon FTW


3 December 2014

Macros
calories: 2558kcal
fat: 159g
protein: 181g
carbs: 74g
water: 15 cups

Workout
lunchtime: Cardio 40min
evening: Nil

Notes: food festival afterwork...

[NickelArse]

You ever tried bulletproof coffee? It's a great way to stay in ketosis even when you have a carb heavy day.

[workingthedream]

no have never tried it personally. Usually don't have a problem with carbs until late at night. If that happens ill take a square of some dark chocolate (90%) which is about 60kcal (6g fat, 1g pro, 1.5g carb).


4 December 2014

Macros
calories: 1816kcal
fat: 111g
protein: 148g
carbs: 22g
water: 15 cups

Workout
lunchtime: Cardio 40min
evening: weights 2 hours
Trap bar dead lifts: 1x10x92.5kg; 1x10x102.5kg; 2x8x107.5kg
Squats: 1x8x80kg; 2x8x85kg
Bench Press: 1x10x70kg; 2x8x80kg; 1x8x80kg
Seated Row: 2x8x73kg; 1x8x70kg
Facepulls: 1x12x45kg; 3x10x79kg
Lateral Shoulder Raise: 1x10x10kg; 2x8x10kg
(ss) standing bicep (cable straight bar) 2x10x45kg; 1x10x50kg
(ss) standing tricep (cable straight bar) 2x10x54kg; 1x10x59kg
abdominal work & stretching: 15min

Notes: had a decent workout. had a little more time to kill so added a little accessory work.

[NickelArse]

no have never tried it personally. Usually don't have a problem with carbs until late at night. If that happens ill take a square of some dark chocolate (90%) which is about 60kcal (6g fat, 1g pro, 1.5g carb).


4 December 2014

Macros
calories: 1816kcal
fat: 111g
protein: 148g
carbs: 22g
water: 15 cups

Workout
lunchtime: Cardio 40min
evening: weights 2 hours
Trap bar dead lifts: 1x10x92.5kg; 1x10x102.5kg; 2x8x107.5kg
Squats: 1x8x80kg; 2x8x85kg
Bench Press: 1x10x70kg; 2x8x80kg; 1x8x80kg
Seated Row: 2x8x73kg; 1x8x70kg
Facepulls: 1x12x45kg; 3x10x79kg
Lateral Shoulder Raise: 1x10x10kg; 2x8x10kg
(ss) standing bicep (cable straight bar) 2x10x45kg; 1x10x50kg
(ss) standing tricep (cable straight bar) 2x10x54kg; 1x10x59kg
abdominal work & stretching: 15min

Notes: had a decent workout. had a little more time to kill so added a little accessory work.

Have a read of this link and see if you're interested, when taken as a replacement to your first meal (particularly if it's after an early morning workout) you really get a kick start into ketosis for the day, plus there's a few other fat burning benefits.

http://thefitpublican.blogspot.com.a...of-coffee.html

[workingthedream]

Have a read of this link and see if you're interested, when taken as a replacement to your first meal (particularly if it's after an early morning workout) you really get a kick start into ketosis for the day, plus there's a few other fat burning benefits.

http://thefitpublican.blogspot.com.a...of-coffee.html

do you need the actual beans itself or can you make it yourself? have been looking to getting a little more energy on workouts. might try coffee and MCT oil or something.


8 November 2014
Macros
Calories: 1,784kcal
Fat: 112g
Protein: 139g
Carbs: 26g
Water: 18 cups

Workout
lunchtime: cardio (40min)

evening: weights (2.5hours)
Trap bar dead lifts: 1x10x92.5kg; 3x10x102.5kg
Incline Bench: 1x9x60kg; 3x8x70kg
Squats: 1x8x80kg; 1x6x80kg; 1x8x60kg
D.B Shoulder Press: 1x8x25kg 2x6x25kg
Lat pulldown: 1x8x73kg; 2x8x79kg
Chinups: 2x4xBW
Dips (leaning forward): 3x6xBW
tricep (cable rope): 3x10x27kg
abs and stretching: 30min

Notes:
Squats and Deadlifts in the same session is quite taxing on the lower back, and being mindful of another injury im probably going to drop the weight on the backsquats and shoot for better form and reps. Will also switch to lat pulldown instead of pullups, as there isnt much left in the tank anymore when i finally get up to it.

Was at the gym for ages, but alot of it was getting tips on workout, as well as taking more than average breaks during sets

[KaylaElizabeth]

Don't waste your money on BPC, when you can make my version.

8 0z coffee.
1 tbsp coconut oil
1 tbsp cocoa powder
1 tbsp sugar free vanilla creamer
dash cinnamon

So good. So filling. Alll you need is a shaker, cause I aint got time for no blender.

[workingthedream]

Don't waste your money on BPC, when you can make my version.

8 0z coffee.
1 tbsp coconut oil
1 tbsp cocoa powder
1 tbsp sugar free vanilla creamer
dash cinnamon

So good. So filling. Alll you need is a shaker, cause I aint got time for no blender.

awesome! will give it a try tomorrow.

We dont have a coffee machine here, so hoping instant coffee willl do the trick.

i have everything but the creamer. Is that powdered creamer?

[NickelArse]

awesome! will give it a try tomorrow.

We dont have a coffee machine here, so hoping instant coffee willl do the trick.

i have everything but the creamer. Is that powdered creamer?

The important aspects of BP coffee are
>carb and protein free (so don't use too much cocoa powder)
>contains caffeine
>high fat

How you go about achieving this is really up to you.

If you want to use instant coffee give it a couple of teaspoons and about 150ml of water and add your chosen fat (I personally started with butter and coconut oil, 5 grams of each). I disagree with Kayla in that I believe the blending is very important, if it's not blended all the oil sits on the top whereas when it is blended and the oil is emulsified through the coffee it takes on a really nice velvety texture and looks like this



Also I used cinnamon for a while but didn't like it

[workingthedream]

ahhh, makes things a lil simpler... just need to try something before my workouts as i start adding exercises.

Unfortunately its straight from work to the gym, so im not going to have access to a blender. will do the shaker method and see what happens.

love Cinnamon and Christmas is right around the corner.

EDIT: Gonna try a couple receipes out of curiousity... but just did the math, and that looks like a fair chunk out of my daily cutting macros. hoping the reported satiating effects run true

[NickelArse]

ahhh, makes things a lil simpler... just need to try something before my workouts as i start adding exercises.

Unfortunately its straight from work to the gym, so im not going to have access to a blender. will do the shaker method and see what happens.

love Cinnamon and Christmas is right around the corner.

EDIT: Gonna try a couple receipes out of curiousity... but just did the math, and that looks like a fair chunk out of my daily cutting macros. hoping the reported satiating effects run true

How many cals you aiming for?

[KaylaElizabeth]

How many cals you aiming for?

Actually, you put it in the shaker. Shake it before you sip it. Also, you do not need carbs in your BPC, it is simply preference. My creamer is liquid, but it does not matter.

[NickelArse]

Actually, you put it in the shaker. Shake it before you sip it. Also, you do not need carbs in your BPC, it is simply preference. My creamer is liquid, but it does not matter.

Carbohydrates diminish the effectiveness of a BP coffee though, by causing an insulin response.

[KaylaElizabeth]

Carbohydrates diminish the effectiveness of a BP coffee though, by causing an insulin response.

I never said add carbs. The cocoa powder has 3c 2fib, no skin off my nose.

[XinApoK]

BPC =

2 tbsp coconut oil
tbsp butter
splash of heavy cream
unsweetened almond milk
shake the hell out of it in a bottle (no filter/ball needed)
when froth appears, open shaker, open mouth, bring shaker to mouth, consume all liquid.... DOMINATE THE DAY

Simple process.

[workingthedream]

Hmmm, interesting discussion guys. food for thought, and fuel for self experimentation on how body reacts to various inputs.

How many cals you aiming for?

i cut successfully at about 2000kcal daily average when i was around 90-95kg (losing on average 700grams or 1.5lbs a week.

so at a lower weight will aim for 1800-2000kcal as a weekly average.

Notes, was lazy logging yesterday. and with family over will be taking them for a tour around the coast for an extended weekend starting friday. hoping the willpower stays strong... but i love doritos and cake which will be bountiful this weekend. so at best can probably only hope for portion control

[workingthedream]

10 December 2014

Macros
calories: 1671kcal
fat: 107g
protein: 143g
carbs: 24g
water: 12 cups

Workout
lunchtime: NIL (physiotherapist appointment)
evening: weights (1 hour) and cardio (1 hour)

Bench Press: 1x8x70kg; 1x8x70kg; 2x8x80kg;
Seated Row: 2x10x73kg; 1x10x79kg
Facepulls: 3x10x54kg
Lateral Shoulder Raise: 3x10x10kg
seated bicep curl: 1x10x54kg ; 1x8x54kg ; 1x6x54kg
standing tricep (cable straight bar): 3x10x27kg
stretching: 15min

Notes:
Physio did needling on glutes and hamstrings at lunchtime, so was lower body workout a miss

[NickelArse]

Hmmm, interesting discussion guys. food for thought, and fuel for self experimentation on how body reacts to various inputs.




i cut successfully at about 2000kcal daily average when i was around 90-95kg (losing on average 700grams or 1.5lbs a week.

so at a lower weight will aim for 1800-2000kcal as a weekly average.

Notes, was lazy logging yesterday. and with family over will be taking them for a tour around the coast for an extended weekend starting friday. hoping the willpower stays strong... but i love doritos and cake which will be bountiful this weekend. so at best can probably only hope for portion control

For someone as active as you they're some pretty low cals.

If you're aiming for fat loss, fat adapted and already performing cardio in the morning you should have a trial of my friends morning fasted cardio regime. He believes it becomes a lot more difficult to burn fat stores once you've consumed a fast breaking meal (ie a meal that causes an insulin response, so BP coffee is allowed).

In terms of what cardio to perform most people advise high intensity interval training (HIIT) as the most beneficial for fat loss (as I'm sure you already know) but I personally get better results with steady state cardio, best advice is to experiment and see what works for you.

45mins prior take 200-400mg caffeine

Perform your chosen cardio then this is his advice.

"The key to fatloss is not eat for aslong as possible afterwards, as soon as you consume something you stop burning fat.
Lets say your session finishes at 9am, try not to eat anything until 11am, next cardio day add another hour or two until you can wait til tea time.
If/when you eat before tea time try just a protein shake then wait aslong as possible till next feed."

The great thing about having a BP coffee at around 3pm is it prevents any threat of going catabolic, makes you feel full, grass fed butter contains butyric acid which aids fat burning and the fat consumption releases gherlin which promotes the utilisation of fat stores.

Following this advice combined with regular lifting sessions I lost 9kgs in 3 months, I honestly can't recommend it enough. I truly believe in the power of fasting, especially when combined with the power of ketosis.

[workingthedream]

For someone as active as you they're some pretty low cals.

If you're aiming for fat loss, fat adapted and already performing cardio in the morning you should have a trial of my friends morning fasted cardio regime. He believes it becomes a lot more difficult to burn fat stores once you've consumed a fast breaking meal (ie a meal that causes an insulin response, so BP coffee is allowed).

In terms of what cardio to perform most people advise high intensity interval training (HIIT) as the most beneficial for fat loss (as I'm sure you already know) but I personally get better results with steady state cardio, best advice is to experiment and see what works for you.

45mins prior take 200-400mg caffeine

Perform your chosen cardio then this is his advice.

"The key to fatloss is not eat for aslong as possible afterwards, as soon as you consume something you stop burning fat.
Lets say your session finishes at 9am, try not to eat anything until 11am, next cardio day add another hour or two until you can wait til tea time.
If/when you eat before tea time try just a protein shake then wait aslong as possible till next feed."

The great thing about having a BP coffee at around 3pm is it prevents any threat of going catabolic, makes you feel full, grass fed butter contains butyric acid which aids fat burning and the fat consumption releases gherlin which promotes the utilisation of fat stores.

Following this advice combined with regular lifting sessions I lost 9kgs in 3 months, I honestly can't recommend it enough. I truly believe in the power of fasting, especially when combined with the power of ketosis.

restarted keto yesterday, and feeling the lethargy today... should be gone in a day or two.

yeah unfortunately my TDEE is ALWAYS way below what any calculators give me. and after some trial and error earlier in the year seems that my caloric output is around 300-400 below what the DEXA scan computed it to be. I have found that the best method for me was to eat 100-200 above BMR which would result in steady weight loss of (on average) 700grams a week, which is toward the upper limits of what is deemed healthy weight loss. It sucks, but im the type of person who puts on weight simply by walking past a pie shop.

Ahh interesting bit of info regarding fasting after cardio... challenging, but will give it a go. usually two hour split between completing gym session, catching the bus home and cooking dinner anyways. will move post workout macros to other times of the day. see how it goes for a few weeks once adapted.

[workingthedream]

17 December 2014

Macros
calories: 1,838kcal
fat: 132g
protein: 130g
carbs: 33g
water: 16 cups

Workout
lunchtime: Cardio
evening: Cardio

Notes:
feeling weak and hungry, but will push out a weight session afterwork tonight

[workingthedream]

18 December 2014

Macros
calories: 2,151kcal
fat: 148g
protein: 147g
carbs: 28g
water: 18 cups

Workout
lunchtime: Cardio (40min)
evening: Weights (110min)

Trap bar dead lifts: 1x8x102.5kg; 3x10x112.5kg
Squats: 1x10x60kg; 2x10x70kg
Bench Press: 1x9x70kg; 1x8x75kg; 1x8x80kg;
Seated Row: 2x8x73kg; 1x8x79kg
D.B Shoulder Press: 2x8x20kg 1x8x22.5kg
D.B shrugs: 3x12x28kg
D.B standing bicep curl (alternate): 1x8x15kg ; 2x8x17.5kg
standing tricep rope extension): 3x10x26kg

Notes:
christmas office lunch in 2 hours, and going out for dinner at night. will need to prelog food and gauge calories for the day

[NickelArse]

restarted keto yesterday, and feeling the lethargy today... should be gone in a day or two.

yeah unfortunately my TDEE is ALWAYS way below what any calculators give me. and after some trial and error earlier in the year seems that my caloric output is around 300-400 below what the DEXA scan computed it to be. I have found that the best method for me was to eat 100-200 above BMR which would result in steady weight loss of (on average) 700grams a week, which is toward the upper limits of what is deemed healthy weight loss. It sucks, but im the type of person who puts on weight simply by walking past a pie shop.

Ahh interesting bit of info regarding fasting after cardio... challenging, but will give it a go. usually two hour split between completing gym session, catching the bus home and cooking dinner anyways. will move post workout macros to other times of the day. see how it goes for a few weeks once adapted.

When I was trying to lose weight last year I dropped my calories down really low (1800) towards the end as I faced some diminishing returns from a calorie restricted diet. Since I've been performing 24 hour fasts the weight has melted off me and if I do just one a week I'm able to keep my weight low whilst still taking my liberties with my diet a couple of days a week.

[workingthedream]

When I was trying to lose weight last year I dropped my calories down really low (1800) towards the end as I faced some diminishing returns from a calorie restricted diet. Since I've been performing 24 hour fasts the weight has melted off me and if I do just one a week I'm able to keep my weight low whilst still taking my liberties with my diet a couple of days a week.

i would have thought the concept of diminishing returns for continued weight loss was a given. only way to offset this without reducing calories would be to increase caloric output more often than not via cardio... when i was cutting consistently up until the end of september, i did notice the weightloss slow a fair bit, but on average still managed over half a kg. Have always been mindful of metabolic slowdown and took the precaution of periodic refeeds to mitigate that risk. unfortunately havnt been able to reattain that mental focus, since coming back from overseas so weight loss has plataued of late.

Will be quite busy for the holiday period, so wont be logging in although will still be logging food via MFP.

Hope everyone has a great christmas and new year!

[Ripnlean]

Happy new year! looking for some good updates from you soon... hope you're in the transformation challenge to help pull us along and extra motivation!

[workingthedream]

Happy new year! looking for some good updates from you soon... hope you're in the transformation challenge to help pull us along and extra motivation!

Happy new year to u too mate.

Nah, not in any challenges of soughts, could never manage to stay committed to checking in frequently lol.

5 January 2015
Macros
calories: 1,879
fat: 130g
protein: 114g
carbs: 26g
water: 14 cups


Workout
evening: Cardio 70min

[workingthedream]

After seeing the date in my last post ive just realised its been a year since i was the heaviest i had been EVER.

Whilst i had goals of hitting my goal weight by now (75kg), i was on track up until my trip to China in late September where i was 80kg when i left the country, and was never able to regain that motivation or consistency when i got back home with various distractions, but ultimately mentally, the commitment wasn't there.

Ive probably put on about 8kgs in the last three months. But learned alot about how easy it is to fall back into old eating habits, especially once you stop logging food etc.

Training buddy is back onboard and we have close to identical goals and targets. ATM looking to cut to April/May.

Will take weight this weekend. although will probably take me to next weekend to lose all the water and get a more accurate bearing of starting weight for the new year.