Bodyfat battle

[GaryC10]

Hi,
I'm 40 next week [wince]. I still feel [and act] like a kid. I used to natural bodybuild in my 20s. I still have shape to my muscles but it is being kept snug under 26.5% bodyfat [I’m 5ft 10 and 199 pounds].

Despite three young children, I'm trying to pick up free-weight training from home with a view to having three 45-minute workouts per week. I'm thinking whole body in each workout but, having trained on Tuesday, I'm not sure a split routine would be better. Thoughts welcome.

Not looking to get huge. My goal is a more ripped look and to lose my gut in time for my wedding in July. In short, drastically reduce my bodyfat percentage.

I've been researching ketosis for about 10 days and have been reducing carbs in that time.

At the moment I'm not using any supplements but would like feedback on any that might be useful on this type of meal plan; additional fat burners perhaps [never used them so have no knowledge of whether they are a waste of money], low-carb protein shake and, for convenience, protein bars...

My TDEE is about 2100.

Although I've been on keto since last Tuesday [19th] here are definitive nutrition logs from Monday of this week:

MONDAY [25th]:
Breakfast: 3 whole eggs [omelette], 2oz ham, 50g cheddar, one coffee [5ml milk, 5g sugar].
CALORIES: 658. CARBS: 7.8. FAT: 31.23. PROTEIN: 38.9.
Lunch: 3 cherry tomatoes, 2oz ham, 50g cheddar, 100g plain yoghurt.
CALORIES: 321. CARBS: 4.9. FAT 20.6. PROTEIN 23.2.
Snack: 50g walnuts. 1 tablespoon peanut butter.
CALORIES: 100. CARBS: 3. FAT: 8. PROTEIN 4.
Dinner: Medium chicken breast. 120g brocolli & carrots. 1 tablespoon mayo.
CALORIES: 270. CARBS: 7. FAT: 12. PROTEIN 30.
TOTAL: CAL: 1594. CARBS: 26.3. FAT: 103.83. PROTEIN: 105.

TUESDAY:
Breakfast: 3 whole eggs [omelette], 1 tablespoon coconut oil, 50g cheddar, 3 slices ham, 3 cherry tomatoes, 1 tablespoon mayo coffee, half sugar, 5ml milk.
CALORIES: 675. CARBS: 7.5. FAT: 56.61. PROTEIN: 33.2.
Lunch: 6 slices thin ham, 50g cheddar, 50g broccoli, half tablespoon mayo.
CALORIES: 317.8. CARBS 5. FAT: 22.6. PROTEIN: 19.5.
Snack: 100g plain yoghurt, 50g strawberries.
CALORIES: 66. CARBS: 3.4. FAT: 3. PROTEIN: 4.
Dinner: Chicken breast, 50g broccoli, half tablespoon mayo.
CALORIES: 276. CARBS: 0.5. FAT: 5.5.
Snack: Chicken breast.
CALORIES: 141. PROTEIN 30.
TOTAL: CALORIES: 1476. CARBS: 19. FAT: 96. PROTEIN 112.

WEDNESDAY:
Breakfast: 3 whole eggs [omelette], 1 tablespoon coconut oil, 50g cheddar, 2 bacon rashers, 3 cherry tomatoes, 1 tablespoon mayo coffee, half sugar, 5ml milk.
CALORIES: 634. CARBS: 1. FAT: 7.5. PROTEIN: 16.5
Lunch: Six slices thin ham, 50g cheddar, 50g broccoli, half tablespoon mayo.
CALORIES: 317.8. CARBS: 5. FAT: 22.6. PROTEIN: 19.5.
Snack: 100g plain yoghurt.
CALORIES: 50. CARBS: 2.1. FAT: 2.3. PROTEIN: 4.0.
Dinner: 200g lean mince meat, 3 cherry tomatoes, 50g broccoli, half mayo.
CALORIES: 322. CARBS: 4. FAT: 16. PROTEIN: 65.
TOTAL: CALORIES: 1323.8. CARBS: 12.1. FAT: 48.4. PROTEIN: 105.

On second glance I need to increase protein. How much can be absorbed at one time? When training during my 20s, I always used to think it was about 25g but I think that has since been proved to be false.

Thought welcome please.

[GaryC10]

Struggling with this. Not sure it is right for me at the moment.

This morning my scales, which measure bodyfat BMI etc read: 192lbs [loss of 7lbs] and bodyfat at 25.8% [also down] but muscle at 39.7 [lower than normal for my age]. Been a while since I lifted so maybe it is down to that.

BUT...

Noticing my brain is not functioning as sharp as before. Drive/passion at work also down. Particularly yesterday afternoon I struggled to remember stuff and felt speaking was much slower and that, generally, my brain felt one step behind, like I was half asleep. Still is now as I write this.
Been feeling OK in the mornings though. Been on reduced carbs since last Tuesday [19th] and last night tried the Ketostix, which are difficult to read but I'm confident they showed the minimum on the chart, which is traces...so confident I am in ketosis, so wondering why I still feel sluggish, slightly ill...
Hard to describe but it is almost as thought I have some energy but I'm lacking it still. Constantly need a p**s, have a dry mouth very often despite drinking what seems to be non-stop water and plenty of thoughts asking why the hell I am doing this.
I also seem to be a permanent fixture at the shops buying food nearly every day. Most of the weight loss has definitely come in my wallet.
Perhaps the life of a chocoholic is more suited to me...
Had a coffee earlier today with double cream and a teaspoon of coconut oil. Vile.
It's the stuttering thinking that is bothering me most at the moment though.

[SugarFree1]

First of all those scales are worthless for body fat testing. I would suggest finding a location to have a bodpod or dexa test done. For at home use the scale to check your weight and use a tape measure at your waist. If your only working out 3 days per week then yes I think an full body routine would be the way to go. If you move up to 4 or 5 days per week in the future then I would do a split routine doing 1-2 muscle groups per day

[GaryC10]

Cheers. Will try that.

Meal plan from yesterday:
Breakfast: 3 eggs [omelette], 3 slices thin ham, 50g cheddar, half tablespoon coconut oil
CALORIES: 675. CARBS: 5.5. FAT: 56.61. PROTEIN: 33.2.
Lunch: 120g tuna, tablespoon mayo, 100g plain yoghurt
CALORIES: 332. CARBS: 2.1. FAT: 13.7. PROTEIN: 38.5.
Snack: 6 slices thin ham, 50g cheddar, 4 cherry tomatoes.
CALORIES: 262. CARBS: 3. FAT: 17.1 PROTEIN: 19.
Dinner: 8oz chicken breast, 50g broccoli, 50g green beans, half tablespoon mayo
CALORIES: 364. CARBS: 6.3g. FAT: 11. PROTEIN: 44.
TOTAL: CALORIES: 1633. CARBS: 16.9. FAT: 98.41. PROTEIN: 134.7.

[danfleysher]

Just a heads up, some of the side-effects, aka "Keto-flu", might be due to the transition from using carbs to using fat. They go away pretty quickly, never more than two days for me.

[GaryC10]

Friday:

Breakfast: 3 eggs [omelette], 3 slices thin ham, 50g cheddar, half tablespoon coconut oil, coffee with cream [5ml] and teaspoon coconut oil.
CALORIES: 764. CARBS: 6. FAT: 84. PROTEIN: 33.2.
Lunch: Six slices ham wrapped over 50g cheddar, 3 cherry tomatoes
CALORIES: 262. CARBS: 3. FAT: 17.1 PROTEIN: 19.
Dinner: 8oz chicken breast fried in half tablespoon coconut oil, tablespoon mayo
CALORIES: 384.50. CARBS: 0g. FAT: 26.6. PROTEIN: 44.
TOTAL: CALORIES: 1410.50. CARBS: 9g. FAT: 127.7. PROTEIN: 96.2.

Must get protein shake or protein bars to increase protein intake to about 144g daily.

[NL86]

Struggling with this. Not sure it is right for me at the moment.

This morning my scales, which measure bodyfat BMI etc read: 192lbs [loss of 7lbs] and bodyfat at 25.8% [also down] but muscle at 39.7 [lower than normal for my age]. Been a while since I lifted so maybe it is down to that.

BUT...

Noticing my brain is not functioning as sharp as before. Drive/passion at work also down. Particularly yesterday afternoon I struggled to remember stuff and felt speaking was much slower and that, generally, my brain felt one step behind, like I was half asleep. Still is now as I write this.
Been feeling OK in the mornings though. Been on reduced carbs since last Tuesday [19th] and last night tried the Ketostix, which are difficult to read but I'm confident they showed the minimum on the chart, which is traces...so confident I am in ketosis, so wondering why I still feel sluggish, slightly ill...
Hard to describe but it is almost as thought I have some energy but I'm lacking it still. Constantly need a p**s, have a dry mouth very often despite drinking what seems to be non-stop water and plenty of thoughts asking why the hell I am doing this.
I also seem to be a permanent fixture at the shops buying food nearly every day. Most of the weight loss has definitely come in my wallet.
Perhaps the life of a chocoholic is more suited to me...
Had a coffee earlier today with double cream and a teaspoon of coconut oil. Vile.
It's the stuttering thinking that is bothering me most at the moment though.

I had about a week of being slow / stoned at work. The only thing that sorted it out on the day (temporarily) was exercise. That's gone now though, and I find I'm actually sharper throughout an entire day.

[GaryC10]

Cheers mate. Feeling better today. But definitely no sharper than before keto.

SATURDAY [Ketostix read 1.5]:
Breakfast: 3 whole eggs omelette, 50g cheddar, 2 bacon rashers. Coffee with coconut oil [teaspoon]
CALORIES: 844. CARBS: 6. FAT: 90. PROTEIN: 42.8
Lunch: Two slices thin ham wrapped around 50g cheddar [got bought Costa latte, CARBS 4g.
CALORIES: 310. CARBS: 0. FAT: 18. PROTEIN: 16.
Dinner: 8oz chicken breast fried in coconut oil, 4 cherry tomatoes, tablespoon mayo
CALORIES: 384.50. CARBS: 0g. FAT: 26.6. PROTEIN: 44.
TOTAL: CALORIES: 1738.50. CARBS: 10g. FAT: 134.60. PROTEIN: 102.8.

Found casein protein powder that I might try to increase protein before bed. Hopefully this can be mixed with water.

SUNDAY:
Breakfast: 3 eggs omelette, 50 g cheddar, 2 rashers bacon, coffee with cream [15ml]
CALORIES: 844. CARBS: 6. FAT: 90. PROTEIN: 42.8.
Snack: 50g walnuts, teaspoon peanut butter.
CALORIES: 100. CARBS: 3. FAT: 8. PROTEIN 4.
Lunch: Four slices thin ham, 50g cheddar.
CALORIES: 412. CARBS: 0.5. FAT: 18. PROTEIN: 19.3.
Dinner: 8oz chicken breast fried in coconut oil, 50g green beans, 50g broccoli, tablespoon mayo.
CALORIES: 396. CARBS: 7. FAT: 27. PROTEIN: 46.
TOTAL: CALORIES: 1752. CARBS: 16.5. FAT: 143. PROTEIN: 112.1.

More than likely to be booted out of ketosis this weekend as it is my 40th. Part of me says keep disciplined but part of me also says it is my 40th and I should enjoy it with family.

[GaryC10]

Irritable, snappy, short fuse. Not sure about all this. Will weigh myself tomorrow. Not doing it every day. Pointless.

[danfleysher]

Irritable, snappy, short fuse. Not sure about all this. Will weigh myself tomorrow. Not doing it every day. Pointless.

Aye, if you find it hard to keep away from carbs than just eat carbs. I suggest you still track your calorie intake. As long as you're in a deficit, you'll lose weight.

[GaryC10]

I may do that mate. In fact, when I look at my bare-chested white, pasty body in the mirror, I don't think it is actually fat I have to lose - but muscle I have to gain. Although I can see shape from when I used to train back when the hair on my head wasn't so white, I thought it was under a good deal of starchy fat. Now I wonder whether what I am actually seeing is a man who has simply lost that muscle through years of doing f*** all...
Thinking I might just watch my carbs and fat but eat oats, chicken, meat etc etc. Healthy but with plenty of protein.
Anyway, enough rambling: Today the scales read 189lbs. A loss of 10lbs in two weeks. Most of which must be water. The gut has been reduced, which was my ultimate aim, and I will introduce some vigorous ab workout and cardio.

[GaryC10]

Very, very embarrassing picture to follow in next post. Either two weeks of keto has made me smooth, flat and extremely lacking in muscle, or the 15-year break I had I lost more muscle than I thought... or perhaps I just didn't have any in the first place.
Harsh critics welcome. Can't be as harsh as I have been...

EDIT: Can't work out how to put picture here. It's in my profile but not actually showing as my profile picture on threads.

EDIT: Ah, you log out, then back in. Awful profile pic taken today. Criticism please...

[GaryC10]

Today:
Breakfast: 3 eggs omelette, 50g cheese, two rashes bacon. Coffee with single cream [tablespoon]
CAL: 844 CARBS: 6. FAT: 90. PROTEIN: 43.
Lunch: Two slices thin ham, 50g cheese
CAL: 390 CARBS: 0.5. FAT: 18. PROTEIN: 19.5.
Snack: Plain yoghurt with coconut 200g, 50g strawberries
CARBS: 8.6g, FAT: 6.5g, PROTEIN: 8g CAL: 126
Dinner: 8oz chicken breast in coconut oil, 50g broccoli, tablespoon mayo
CAL: 389. CARBS: 4. FAT: 27. PROTEIN: 46.
TOTAL: CAL: 1749. CARBS: 19. FAT: 141.5g. PROTEIN: 116.5.

[GaryC10]

Can't seem to manage attachments to show profile pic for laughs and criticism. Any ideas?

[danfleysher]

Definitely not awful! As for pictures, I think you need a minimum number of posts before you can attach them. What about uploading them to a website like imgur and then posting from there. Use "[img]" before the link and "[/img] after the link

[GaryC10]

Definitely not awful! As for pictures, I think you need a minimum number of posts before you can attach them. What about uploading them to a website like imgur and then posting from there. Use "[img]" before the link and "[/img] after the link

Oh it is mate. Fat-looking starchy skin. Pasty. No definition. Still, we carry on in hope. Planning to go out for a curry tonight for one's birthday - and I'm dreading eating it because it will kick me out of keto [and so will the cake afterwards...]. But given it's a big one [birthday], I can't help but feel I should just eat what I fancy and return to keto afterwards. It has been getting easier. Reassurance from you guys is needed...

Anyway, last night's meal plan with protein in middle of the day after workout:
Breakfast: 3 eggs omelette, 50g cheese, two rashes bacon. Coffee with single cream [tablespoon]
CAL: 844 CARBS: 6. FAT: 90. PROTEIN: 43.
Lunch: Two eggs scrambled. 200g plain yoghurt with almond.
CAL: 304. CARBS: 7. FAT: 20. PROTEIN: 22.
Miscellar casein protein shake: CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5
Dinner: Dragon Fire steak, two eggs, 50g brocolli.
421.16. CARBS: 17.56. FAT: 50g. PROTEIN: 48.5
Miscellar casein protein shake: CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5
TOTAL: CAL: 1785. CARBS: 32g FAT: 161. PROTEIN: 164.5

[GaryC10]

Back to keto after birthday tikka masala on Friday. Got to keep better eye on my protein though. Have included one casein shake before bed. Any protein bars recommended?

SATURDAY:
Breakfast: 3 eggs omelette, 50g cheese, two rashes bacon. Coffee with single cream [tablespoon]
CAL: 844 CARBS: 6. FAT: 90. PROTEIN: 43.
Lunch: Three slices thin ham, 50g cheese
CAL: 244 CARBS: 0.5. FAT: 18. PROTEIN: 19.5.
Dinner: 8oz chicken breast in coconut oil, 50g broccoli, tablespoon mayo
CAL: 389. CARBS: 4. FAT: 27. PROTEIN: 46.
Miscellar casein protein shake: CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5
TOTAL: CAL: 1585. CARBS: 12.2g. FAT: 135.5g. PROTEIN: 134.

SUNDAY:
Breakfast: 200g plain yoghurt.
CAL: 108. CARBS: 2.4. FAT: 5.6. PROTEIN: 7.8.
Lunch: Lunch: Three slices thin ham, 50g cheese, 100g plain yoghurt
CAL: 295 CARBS: 1.7. FAT: 20.3. PROTEIN: 24.4.
Dinner: Dragon Fire steak, two eggs, 50g brocolli.
CAL: 421.16. CARBS: 17.56. FAT: 50g. PROTEIN: 48.5
Slice cake [BIRTHDAY!!]: 38 CARBS.
Miscellar casein protein shake: CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5.
TOTAL: CAL: 1132. CARBS: 59g. FAT: 91.4g. PROTEIN: 110.

[GaryC10]

Want to try a fat burner. Dorian Yates' Black Bombs look good but, as never tried fat burners before, they say steer clear. Want to direct you to exclusive interview I did with Dorian last year for my newspaper here in UK but not allowed to post links yet. Anyway, suggestions on fat burners welcome. Only supplements I take right now are miscellar casein before bed.

Weighed myself today: 189lbs. So no movement from last week but went out of ketosis due to 40th birthday curry...expecting to be back in ketosis next day or two.

Monday:
Breakfast: 3 eggs [omelette], 3 slices thin ham, 50g cheddar, half tablespoon coconut oil, coffee with cream [5ml].
CALORIES: 764. CARBS: 6. FAT: 84. PROTEIN: 33.2.
Lunch: 8oz chicken breast in coconut oil, 50g broccoli, tablespoon mayo
CAL: 389. CARBS: 4. FAT: 27. PROTEIN: 46.
Snack: Three slices thin ham, 50g cheese
CAL: 244 CARBS: 0.5. FAT: 18. PROTEIN: 19.5.
Dinner: Hache steak, two eggs, 50g broccoli.
CAL: 365. CARBS: 17g FAT: 13g. PROTEIN: 50g
Miscellar casein protein shake: CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5
TOTAL: CAL: 1870. CARBS: 29.2. FAT: 142.50. PROTEIN: 174.2.

Just written that out now - and that is all over the place. Too many calories, too much protein.

Tuesday:
Breakfast: 2 eggs [omelette], 2 slices thin ham, 50g cheddar, half tablespoon coconut oil, coffee with unsweetened almond milk.
CAL: 446. CARBS: 1.6. FAT: 32. PROTEIN: 28.4.
Lunch: 8oz chicken breast in coconut oil, 50g broccoli, tablespoon mayo
CAL: 389. CARBS: 4. FAT: 27. PROTEIN: 46.
Dinner: Two extra lean beef burgers, two eggs, 50g broccoli.
CAL: 485. CARBS: 12.8. FAT: 20. PROTEIN: 57g.
Expresso.
Miscellar casein protein shake: CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5.
TOTAL: CAL: 1428. CARBS: 20.1. FAT: 79.5. PROTEIN: 156.9.

[danfleysher]

What is "Dragon Fire steak"? The fat count seems offly high. And don't worry about one day, I'm sure you'll transition back soon.

As for fat burners, I've used Cellucor SuperHD before but I actually stopped using it about half way through. Their main goal is to suppress appetite so you're less hungry which leads to eating less. With keto, I was never hungry anyways so the Fat Burner was a bit useless. I'd save the money and spend it on a pre-workout or more casein powder.

[GaryC10]

What is "Dragon Fire steak"? The fat count seems offly high. And don't worry about one day, I'm sure you'll transition back soon.

As for fat burners, I've used Cellucor SuperHD before but I actually stopped using it about half way through. Their main goal is to suppress appetite so you're less hungry which leads to eating less. With keto, I was never hungry anyways so the Fat Burner was a bit useless. I'd save the money and spend it on a pre-workout or more casein powder.

Ha! Good question. I didn't know what it was until two weeks ago. And I think I have the fat completely wrong as one steak is just 3.7g. It is a hache steak, which I think is like a gourmet burger, with a few spices. It is from a decent site here in UK called MuscleFood. Gorgeous too. Absolutely gorgeous.

May leave fat burners then. Have tried expressos today. Had three and three grande black coffees. Jumping off walls just now...

WEDNESDAY
Breakfast: 3 eggs [omelette], 3 slices thin ham, 50g cheddar, half tablespoon coconut oil.
CALORIES: 764. CARBS: 6. FAT: 84. PROTEIN: 33.2.

Lunch: 8oz chicken breast in coconut oil, 50g broccoli, tablespoon mayo
CAL: 389. CARBS: 4. FAT: 27. PROTEIN: 46.

Dinner: One slice ham, 50g cheese, 200g plain yoghurt.
CAL: 317. CARBS: 5.6. FAT: 22.5g. PROTEIN: 22.

Miscellar casein protein shake:
CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5.

TOTAL: CAL: 1578. CARBS: 17.3. FAT: 134. PROTEIN: 126.7.

Still need protein bars I think. 20 grams down today. Trying to find low carb ones...

[danfleysher]

Ha! Good question. I didn't know what it was until two weeks ago. And I think I have the fat completely wrong as one steak is just 3.7g. It is a hache steak, which I think is like a gourmet burger, with a few spices. It is from a decent site here in UK called MuscleFood. Gorgeous too. Absolutely gorgeous.

May leave fat burners then. Have tried expressos today. Had three and three grande black coffees. Jumping off walls just now...

WEDNESDAY
Breakfast: 3 eggs [omelette], 3 slices thin ham, 50g cheddar, half tablespoon coconut oil.
CALORIES: 764. CARBS: 6. FAT: 84. PROTEIN: 33.2.

Lunch: 8oz chicken breast in coconut oil, 50g broccoli, tablespoon mayo
CAL: 389. CARBS: 4. FAT: 27. PROTEIN: 46.

Dinner: One slice ham, 50g cheese, 200g plain yoghurt.
CAL: 317. CARBS: 5.6. FAT: 22.5g. PROTEIN: 22.

Miscellar casein protein shake:
CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5.

TOTAL: CAL: 1578. CARBS: 17.3. FAT: 134. PROTEIN: 126.7.

Still need protein bars I think. 20 grams down today. Trying to find low carb ones...

Protein bars make for a good for a snack or a quick meal. I have to get on a 6am bus so if I wake up late, I usually grab a bar instead of making breakfast.

I recommend Venture Bars (Coconut Almond Delight flavor). They're INSANELY good. I have an addiction to chocolate so the fact that my favorite bar has 0 chocolate should mean something, but to be fair, I am waiting on a bar of their Chocolate Chip Cookie Dough flavor.

They're also great for keto. The bar has 3g NET carbs - 27 Carbs, 19 Fiber, 5 Erythritol (which is a sugar sub). They also have no Maltitol (can cause insulin spikes = out of keto) like most of the other low carb or "sugar free" bars.

[GaryC10]

Protein bars make for a good for a snack or a quick meal. I have to get on a 6am bus so if I wake up late, I usually grab a bar instead of making breakfast.

I recommend Venture Bars (Coconut Almond Delight flavor). They're INSANELY good. I have an addiction to chocolate so the fact that my favorite bar has 0 chocolate should mean something, but to be fair, I am waiting on a bar of their Chocolate Chip Cookie Dough flavor.

They're also great for keto. The bar has 3g NET carbs - 27 Carbs, 19 Fiber, 5 Erythritol (which is a sugar sub). They also have no Maltitol (can cause insulin spikes = out of keto) like most of the other low carb or "sugar free" bars.

Glad to hear someone else has addiction to chocolate. I bloody love the stuff. Could sit there for ages eating bar after bar after bar...
Don't think we can get Venture Bars here in UK. I'll look again but couldn't find them on last search.

Also been getting calories and macros wrong I think. The right way though; in that I'm eating less, not more.

THURSDAY:
Breakfast: 3 whole eggs [omelette], 1 tablespoon coconut oil, 50g cheddar, 3 slices ham.
CAL: 510.5. CARBS: 2.1. FAT: 39.48. PROTEIN: 36.42
Lunch: Three giant beef meatballs, two eggs, 50g broccoli
CAL : 560.5. CARBS: 15.5. FAT: 34.11. PROTEIN: 46.14.
Dinner: Three slice ham, 50g cheese, 200g plain yoghurt.
CAL: 335. CARBS: 5.6. FAT: 22.5g. PROTEIN: 22.
Miscellar casein protein shake:
CAL: 108. CARBS: 1.7. FAT: 0.5. PROTEIN: 25.5.
TOTAL: 1514. CARBS: 24.9. FAT: 96.59. PROTEIN: 130.06.

[GaryC10]

Sickness bug on Friday. Wiped out. Only lucozade, soup and two slices of bread.

Will work out cals and macros for Sat and today but here is meal plan while I remember:

Sat:
Breakfast: Two hard boiled eggs. Casein protein shake with one strawberry for taste.
Lunch: Two hard boiled eggs.
Dinner: 200g chicken, 50g broccoli.
Snack: Miscellar casein protein shake.

Sun:
Breakfast: 1.5 hard boiled eggs [my 3 year old daughter nicked the other 1.5!], casein protein shake with one strawberry.
Lunch: 1.5 chicken breast, 50g broccoli, tablespoon mayo
Snack: 50g cheese.
Dinner: 340g Aberdeen Angus burgers, half tablespoon coconut oil, two fried eggs, 50g broccoli
Snack: Miscellar casein protein shake.

[GaryC10]

Updated profile pic and progress photos. Nice little white squishy moobs...

Weighed today:
186.6 lbs [loss of 12 and half pounds in four weeks].
Bodyfat: 24.8. DOWN.
Muscle: 40.1: UP.

Trying fat burners - got sent some complimentary to try. Using half dose for now.

Monday:
2.5 boiled eggs. Miscellar casein protein shake + one strawberry for taste.
CAL: 163. CARBS: 2.8g. FAT: 11. PROTEIN: 38g.
Lunch: 50g cheese.
CAL: 208. CARBS: 1. FAT: 17.1. PROTEIN: 12.5.
Dinner: Four giant beef meatballs, two fried eggs, 50g brocolli, half tablespoon coconut oil.
CAL: 568.6. CARBS: 18. FAT: 28. PROTEIN: 56.7.
Snack: Miscellar casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
TOTAL: Cal: 1047.6. CARBS: 23.5. FAT: 56.6. PROTEIN: 132.7.

Tuesday:
Breakfast: Casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
Snack: 3 slices ham, 50g cheese.
CAL: 229. CARBS: 1.5. FAT: 17.9. PROTEIN: 15.9
Lunch: Chicken breast in coconut oil, 50g broccoli.
CAL: 345. CARBS: 5.40. FAT: 15.4. PROTEIN: 45.5.
Snack: Casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
Dinner: Tuna steak with cajun seasoning, two hard boiled eggs 50g broccoli.
CAL: 276. CARBS: 4. FAT: 10.5. PROTEIN: 44.5.
TOTAL: CAL: 1066. CARBS: 14.3. FAT: 44.3. PROTEIN: 156.9.

[GaryC10]

Wednesday.

Mood been changing a lot. Short temper. Very angry.

Breakfast: 3 eggs [omelette], 3 slices thin ham, 50g cheddar, half tablespoon coconut oil.
CALORIES: 475. CARBS: 3. FAT: 35. PROTEIN: 29.
Lunch: Chicken breast, 50g cheese, 100g brocolli.
CAL: 438. CARBS: 6.40. FAT: 18.1. PROTEIN: 57.5
Dinner: 200g lean mince beef, 25g cheese, two boiled eggs.
CALORIES: 499. CARBS: 1.2. FAT: 26.4. PROTEIN: 61.98.
Snack: Miscellar casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
TOTAL: CAL: 1520. CARBS: 12.3. FAT: 80. PROTEIN: 173.98.

[GaryC10]

Been off keto for a week because I have been travelling across Sweden. Scales not gone up.

My chest is SO weak it is laughable. Stubborn muscle. Always has been. Trying much much lighter weights to concentrate on movement of chest fully.

Today:
Breakfast: 3 eggs [omelette], 2 slices thin ham, 50g cheddar, half tablespoon coconut oil.
CALORIES: 475. CARBS: 3. FAT: 35. PROTEIN: 29.
Lunch: 50g cheese. Casein protein shake.
CALORIES: 316. CARBS: 2.7. FAT: 17.6. PROTEIN: 38.
Dinner: 200g southern fried diced chicken, two fried eggs, 100g broccoli, half tablespoon coconut oil.
CALORIES: 501.5. CARBS: 10. FAT: 24.28. PROTEIN: 60.
Snack: Miscellar casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
TOTAL: CAL: 1400.5. CARBS: 17.4. FAT: 77.38. PROTEIN: 152.5.

[GaryC10]

Breakfast: 3 eggs [omelette], 2 slices thin ham, 50g cheddar, half tablespoon coconut oil.
CALORIES: 475. CARBS: 3. FAT: 35. PROTEIN: 29.
Lunch: Two boiled eggs.
CALORIES: 147. CARBS: 1. FAT: 10.4. PROTEIN: 12.5.
Snack: 50g cheese.
CALORIES: 208. CARBS: 0.5. FAT: 16. PROTEIN: 12.5.
Dinner: Chicken breast in coconut oil, 100g broccoli, tablespoon mayo.
CAL: 363. CARBS: 8.40. FAT: 15.4. PROTEIN: 46.5.
Snack: Casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
TOTAL: CAL: 1301. CARBS: 14.6. FAT: 77.3. PROTEIN: 126

Diary: Today I want to give up. Constantly hungry and down. I don’t want to eat these stupid things and I don’t want to work out with weights. I’ve neither the time or money. Argh.

[GaryC10]

Going to try a few new things:

1: Shirataki noodles. Will use some cajun spice on them.

2: Lindt 90% dark chocolate.

Thoughts from any users of either most welcome.

[danfleysher]

Going to try a few new things:

1: Shirataki noodles. Will use some cajun spice on them.

2: Lindt 90% dark chocolate.

Thoughts from any users of either most welcome.

I've had Shirataki noodles before and I didn't think they were nearly as bad as people made them out to be. I like them in Asian style dishes with lots of veggies and chicken.

90% is pretty bitter for me, I like the 75-85% a bit more.

[GaryC10]

I've had Shirataki noodles before and I didn't think they were nearly as bad as people made them out to be. I like them in Asian style dishes with lots of veggies and chicken.

90% is pretty bitter for me, I like the 75-85% a bit more.

Thanks mate. I assume 90% chocolate etc is ok on Keto? I don't see why not with carbs kept low in portions but I don't know if I'm missing something...

Also, any reason why seasoning such as cajun, piri-piri or pepper cannot be used?

Intake today:
Breakfast: Three boiled eggs
CAL: 232. CARBS: 1.7. FAT: 16. PROTEIN: 19
Lunch: Chicken breast with 25g cheese
CAL: 295. CARBS: 2.7. FAT: 8.8. PROTEIN: 50.
Snack: 28g brazil nuts.
CAL: 196. CARBS: 0.8. FAT: 19.1. PROTEIN: 4.6.
Dinner: Chicken breast, 100g broccoli, tablespoon mayo.
CAL: 363. CARBS: 8.40. FAT: 15.4. PROTEIN: 46.5.
Snack: Two pieces Lindt 90% dark chocolate:
CAL: 118.4. CARBS: 2.8. FAT: 11. PROTEIN: 2.
Before bed: Casein protein shake.
CAL: 108. CARBS: 1.7g. FAT: 0.5. PROTEIN: 25.5g.
TOTAL: CAL: 1312.4. CARBS: 18.1. FAT: 70.8. PROTEIN: 147.6.

Protein seems always highest macro. Is this a problem?