My Keto Journey, Meal Plan, weight check, etc...

[shan1784]

So here it goes...

My stats -
40 Years old
Male
226.8 lbs (as of this morning 4/11/2016)
5'8"
22% bodyfat (estimated by handheld scanner)
Using MyFitnessPal

Workouts, as of right now due to sons baseball season starting, 7 days a week. Monday, Wednesday, Friday workout 2 times daily, Tuesday, Thursday, Saturday, Sunday workout 1 time daily.

Weight lifting every workout, 30 min cardio Mon-Fri


Macros -

Daily Cals - 2,400
Carbs - 30g 5%
Protein - 180g 30%
Fat - 173g 65%

[shan1784]

Meal plan Monday 4/11/2016 (looking for feedback)


Breakfast
3 whole eggs (free range) w/1Tbsp heavy whip cream
3 strips bacon
1/4 avocado
Coffee with 14g grass fed butter and 14g MCT oil
Fiber drink
Supplements - CLA, Flaxseed oil, Animal Flex joint formula, multivitamin

Totals
Cals - 692
P - 27
F - 62
C - 9


Snack
2oz Salami
2oz Cheddar cheese
Supplements - MCT oil caps, Mr. Hyde Preworkout

Totals
Cals - 485
P - 25
F - 42
C - 0


Workout
30 min Cardio
30-60 mins weight lifting


Lunch
7oz Chicken shredded chicken breast w/ 2Tbsp olive oil mayo, Franks Red Hot Wing Sauce (slow cooked)
Supplements - Fish Oil, CLA

Totals
Cals - 377
P - 46
F - 18
C - 0


Snack (Preworkout)
PreJym preworkout 1 scoop
Evo Carnigen
Glutamine powder
14g MCT oil

Totals
Cals - 136
P - 5
F - 14
C - 4


Workout
60-90 min weight lifting

Dinner
7oz Salmon
3oz Asparagus
1/4 Avacado
.5Tbsp Olive oil
CLA

Totals
Cals - 474
P - 46
F - 37
C - 7


Bed Time
Casein Protein Shake
ZMA

Totals
Cals - 140
P - 25
F - 2
C - 5

Day Totals
Cals - 2,304
P - 173
F - 175
C - 25
Fiber - 14
Net Carbs - 11

[danfleysher]

Just curious, what are your workouts like?

[shan1784]

Just curious, what are your workouts like?

My workouts are

Monday
Lunch workout
Cardio - 30 min recumbent bike
Weightlifting - Core, deadlifts

Afternoon workout
Weightlifting - Back



Tuesday
Lunch workout
Cardio - 30 min recumbent bike
Weightlifting - Core



Wednesday
Lunch workout
Cardio - 30 min recumbent bike
Weightlifting - Core, bench press

Afternoon workout
Weightlifting - Chest



Thursday
Lunch workout
Cardio - 30 min recumbent bike
Weightlifting - Core, Forearms



Friday
Lunch workout
Cardio - 30 min recumbent bike
Weightlifting - Core, Squats

Afternoon workout
Weightlifting - Quads, Hamstrings, Calves



Saturday
Weightlifting - Triceps



Sunday
Weightlifting - Biceps

[shan1784]

Decided to drop the Mr Hyde preworkout today with the morning snack. Looking at the nutritional details and there is no mention of carbs, cals, or anything. But under "Other ingredients" it mentions soluble corn fiber and Sucaralose... Being new to all this I don't know what impact this will have on getting in and staying in ketosis so I'm going to hold off unless someone can chime in and let me know if this is ok or not...


Also just ordered a Precision xtra blood meter to check my levels at the end of the week to see where I'm sitting... Going all in...

[danfleysher]

Decided to drop the Mr Hyde preworkout today with the morning snack. Looking at the nutritional details and there is no mention of carbs, cals, or anything. But under "Other ingredients" it mentions soluble corn fiber and Sucaralose... Being new to all this I don't know what impact this will have on getting in and staying in ketosis so I'm going to hold off unless someone can chime in and let me know if this is ok or not...


Also just ordered a Precision xtra blood meter to check my levels at the end of the week to see where I'm sitting... Going all in...

They shouldn't affect insulin so it's safe to take.

Lot of core work Two a days would destroy me. Have you been lifting for a while?

[knowledgeEpower]

FWIW unless you are completely jacked/on some special supplements your BF% is likely a decent amount higher than you think...

Also, that is some weird/unique workout schedule, have you looked around on this site more for workout programs?

[shan1784]

They shouldn't affect insulin so it's safe to take.

Lot of core work Two a days would destroy me. Have you been lifting for a while?

Ok, good to know.. I think for the first few weeks I'll try with no preworkout for early workouts. I still use prejym for afternoon workouts but that's only 4 grams of carbs so not really to worried about that.

Been on this routine of multiple 2 a days since last Thanksgiving. That's when I joined a gym by my home during my week off of work. My work has an onsite fitness center that I'm a member of so would just do my workouts during lunch which I did for a couple years but it's smaller, limited equipment, and not really to strength training oriented as far as other members go. So during the day I'll work core, bench, deads, squats, and cardio. After work is meat head time with hitting all the muscles in different ways.

[shan1784]

FWIW unless you are completely jacked/on some special supplements your BF% is likely a decent amount higher than you think...

Also, that is some weird/unique workout schedule, have you looked around on this site more for workout programs?

I figure it's 20-25%... Last year I was big into reducing my bodyfat and had it read by trainer at my fitness center using a 7 site skinfold. Had it read every few months. Started at 26.6 and ended at 12%. What I did was I would take my BF% with the hand held analyzer and then compare the results to what was read by the trainer. It was always within 1% so that's what I'm going by now because the trainer that offered this service is no longer there. After the summer I started bulking and had no idea how to go about it, just wanted to put size and increase strength. Which I did, but at the cost of increase in my bodyfat.

As for my "weird/unique" workout schedule. This is what I do. I've never looked for a "program" because due to how busy my work and family life is anything would be hard to follow. I do my own thing because it's shown me results and it's not easy. It's a challenge, I bust my a$$, and have made big gains as far as my size and strength, especially at 40 years of age.

[shan1784]

So decided to drop my bed time casein protein shake from meal plan... Worried about to much protein holding me back. So with that reduction in cals I increased my fat intake as well. Now I get more bulletproof coffee before my evening workout, great trade off, love that stuff!

New macros and totals -

Daily cals - 2,400
P - 150g 25%
F - 187g 70%
C - 30g 5%

My totals for 4/11
Daily cals - 2,270
P - 149g
F - 185g
C - 20
Fiber - 13
Net Carb - 7


I feel much more tired at this time a night then usual for sure... Kinda feeling like hit by a truck, lol. Don't know if it's the depleted carbs or just tired..

Workouts felt good today, really really hope that maintains...

More updates tomorrow...

[shan1784]

Meal plan Tuesday 4/12/2016 (looking for feedback)


Breakfast
3 whole eggs (free range) w/1Tbsp heavy whip cream
3 strips bacon
1/4 avocado
Coffee with 14g grass fed butter and 14g MCT oil
Fiber drink
Supplements - CLA, Flaxseed oil, Animal Flex joint formula, multivitamin

Totals
Cals - 692
P - 27
F - 62
C - 9


Snack
1oz Salami
1oz Cheddar cheese
Supplements - MCT oil caps

Totals
Cals - 255
P - 12
F - 22
C - 0


Workout
30 min Cardio
30-60 mins weight lifting


Lunch
7oz Chicken shredded chicken breast w/ 2Tbsp olive oil mayo, Franks Red Hot Wing Sauce (slow cooked)
Supplements - Fish Oil, CLA

Totals
Cals - 377
P - 46
F - 18
C - 0


Snack
Coffee with 14g grass fed butter and 14g MCT oil

Totals
Cals - 202
P - 0
F - 26
C - 0


Dinner
7oz grass fed beef burger with cheddar cheese and bacon w/1tbsp olive oil mayo, wrapped in lettuce leaf
4oz Broccoli

Totals
Cals - 693
P - 53
F - 50
C - 6


Bed Time
ZMA



Day Totals
Cals - 2,221
P - 139
F - 179
C - 15
Fiber - 10
Net Carbs - 5

[danfleysher]

I think your Macro's are much better without the casein. That dinner burger sounds delicious btw. I do the lettuce wrap all the time.

Another Keto friendly idea is cheese taco's, just put some cheese (about 1/3-1/2) on the stove in a circle, let it sizzle for a while. Once it starts bubbling and the edges look crispy, turn it around for a quick moment. Pick it up and rest the middle on a knife handle so that it gets its U shape. I usually stuff it with eggs, sausage, peppers, & guacamole but can be used for anything.


Side note: It'd be easier to read if you put your macros horizontally, like
P - 139, F - 179, C - 15, Fiber - 10, Net Carbs - 5. Just so we don't have to scroll half a page to read the whole post. Keep it up anyways!

[shan1784]

I think your Macro's are much better without the casein. That dinner burger sounds delicious btw. I do the lettuce wrap all the time.

Another Keto friendly idea is cheese taco's, just put some cheese (about 1/3-1/2) on the stove in a circle, let it sizzle for a while. Once it starts bubbling and the edges look crispy, turn it around for a quick moment. Pick it up and rest the middle on a knife handle so that it gets its U shape. I usually stuff it with eggs, sausage, peppers, & guacamole but can be used for anything.


Side note: It'd be easier to read if you put your macros horizontally, like
P - 139, F - 179, C - 15, Fiber - 10, Net Carbs - 5. Just so we don't have to scroll half a page to read the whole post. Keep it up anyways!

Wow, that sounds good, will give that a shot... I like the idea about the on going horizontal.. Was thinking along the same lines as I was scrolling down just now, lol...

[repower]

Keep us updated

[shan1784]

Freakin ugh is all I can say about today. Pretty rough after my lunch workout... Just so fatigued, drained, and very foggy.. Got home and decided to add in a 1/4 cup of salted almonds to get some sodium built up and took a nap. Did I mention I think half of my day was standing at a urinal? I've never pee'd so much in my life..

Took my son to his baseball practice, read up more on this new way of eating, came home and had dinner. I'm surprised how filling this meal was but all done according to my meal plan so happy...

Hoping tomorrow will be a day with more energy. Have two workouts tomorrow and it's my chest day... Hope to perform well..

[shan1784]

Yesterday was better for the most part. Still was a little fatigued but got 2 workouts in, almost 3hrs total. Noticing a difference in working out which I'm not happy with but will push through since I understand it gets way better once "adapted"...

Totals yesterday -
Cals -2,216
P - 137
F - 176
C - 25
Fiber - 17
Net Carbs - 8

[shan1784]

Took my first blood reading using the Precision Xtra meter... Came out to .6.. Was hoping for more since I feel like I'm doing everything correctly... From what I understand anything over .5 means I'm in ketosis just thougt I'd see a higher value.. I'm curious if someone does alot of exercise will that burn up more of the ketones in the blood and thus give a smaller reading or am I off on that? Weight is down as well but not really worried about that.


4/14/2016

Weight - 223.6lbs
Blood Ketone - .6

[shan1784]

Feeling better each day... I have a nasty taste in my mouth since yesterday, common from what I read... Checked ketone levels again this morning and pretty much the same as yesterday, .5... From here on out I'll check this ever Friday morning but feel I'm at a good starting point..

Next week I think I'll lower my protein intake a little bit, increase fats and see if that helps bring up the ketone levels... From what I understand as long as levels are somewhat elevated it means you are in ketosis, not one level that is better than any others due to it's different for each person.

Yesterdays total (4/14/2016)

Cals -2,378
P - 149
F - 183
C - 25
Fiber - 20
Net Carbs - 5

[repower]

Feeling better each day... I have a nasty taste in my mouth since yesterday, common from what I read... Checked ketone levels again this morning and pretty much the same as yesterday, .5... From here on out I'll check this ever Friday morning but feel I'm at a good starting point..

Next week I think I'll lower my protein intake a little bit, increase fats and see if that helps bring up the ketone levels... From what I understand as long as levels are somewhat elevated it means you are in ketosis, not one level that is better than any others due to it's different for each person.

Yesterdays total (4/14/2016)

Cals -2,378
P - 149
F - 183
C - 25
Fiber - 20
Net Carbs - 5

Remember that if you're in ketosis, is normal to not show super high levels of ketones in blood, since you're using ketones for energy.

[shan1784]

Remember that if you're in ketosis, is normal to not show super high levels of ketones in blood, since you're using ketones for energy.

This is what I kind of figured but everywhere I look I see optimum levels are 1.5-3...

[shan1784]

Weekend totals...

Saturday -
Cals -2,364
P - 116
F - 200
C - 28
Fiber - 20
Net Carbs - 8


Sunday -
Cals -2,377
P - 122
F - 200
C - 29
Fiber - 21
Net Carbs - 8


Dropped protien to .7 - .75 per lb of estimated lean mass and increased fats...

New macros -
Cals - 2400
P - 20%
F - 75%
C - 5%


Got alot of gym time and activity this weekend. Felt ok for the most part.. Got it all done and hit all my goals... I'll be checking weight, body fat, and ketones Friday morning..

[shan1784]

Monday 4/18/2016 Summary


Cals -2,377
P - 122
F - 202
C - 24
Fiber - 14
Net Carbs - 10



After a lot of research and other forum suggestions I am going to drop cals and set protein to 1 gram per pound of lean weight... With my cals so high I guess I was "eating back" my cals from exercise which historically I've never done... I didn't realize that the calculator I was using was doing this. So lowering and hoping to see some weight loss from this. Also for weight lifting and as much gym time as I get I decided to set my protein to around 175g which is a ton less then what I was doing a few weeks ago... We will see what happens but I think I'm set on this for awhile... Will be checking weight and blood ketones Friday...

[shan1784]

Tuesday 4/19/2016 Summary


Cals -1889
P - 173
F - 121
C - 15
Fiber - 8
Net Carbs - 7


First day on reduced cals and higher protein... Felt like I had to eat more to hit cals which is weird since they were reduced.. But replacing protein for fats it kinda makes sense. Was very tired all day. Not much of a workout yesterday but was supposed to be a light day.

[danfleysher]

How are your workouts coming along?

[shan1784]

How are your workouts coming along?

Getting them all in as per my normal weekly schedule... Not feeling the fire in them like I use to and can tell strength and endurance has taken a pretty good hit but I'm expecting that...

[danfleysher]

Getting them all in as per my normal weekly schedule... Not feeling the fire in them like I use to and can tell strength and endurance has taken a pretty good hit but I'm expecting that...

My lifts usually take a hit too but my cardio ability improves. I also feel less sore post workout but that might have to do with the decrease in strength.

[shan1784]

Wednesday 4/20/2016 Summary


Cals -1884
P - 172
F - 123
C - 16
Fiber - 7
Net Carbs - 9

Had 2 workouts yesterday... First one was at lunch, doing 30 mins of cardio and then some core lifts along with bench press.. This is the norm for my chest day... This workout seemed to drag on, very tired and not into it... I use to take a preworkout prior to the lunch workouts but cut that out. This is taking a toll on me so I have decided to add Coffee to my preworkout meal.. Hoping the coffee along with some MCT caps will help pick this workout up... Today will be the first day of this.

Then in the afternoon was my chest workout. Pretty good, good strength... One thing I've noticed is that my strength has taken a small hit.. I can still for the most part hit my higher numbers as before.. What I am see is my endurance as the sets go on.. Not hitting rep numbers with the same weights I've used in prior workouts... I'm sure this will come back... The afternoon workouts I take Prejym, glutamine, evo carnigen, and coffee with MCT oil... I use to take a sugary energy drink prior to this workout but cut that out due to the carbs...

I've noticed that clothes are fitting better then last week... Kinda strange as I don't usually see a difference in clothes fitting that quick after starting on a new way of eating...

Tomorrow I will check weight, body fat, and blood ketones...

[shan1784]

Thursday 4/21/2016 Summary


Cals -1896
P - 175
F - 116
C - 20
Fiber - 14
Net Carbs - 6


Typical day, nothing big to report... Decent energy but added coffee to mid-day preworkout... Works pretty well... Decent workout with better then average strength and stamina that I've been seeing for my lunch workouts... Today is a "two a day" workouts so will be a good test...

[shan1784]

So did my weight and bodyfat check this morning.. Pretty happy..

Weight - 218.4 lbs
BodyFat - 19.7%
Blood Ketone - .5

[danfleysher]

So did my weight and bodyfat check this morning.. Pretty happy..

Weight - 218.4 lbs
BodyFat - 19.7%
Blood Ketone - .5

Down a little over 8lbs and dropped 2% bf in less than two weeks...MY MAN!

Keep it up!