Kayla's Keto Log

[KaylaElizabeth]

Hey guys, it's time for me to bulk again!

My current plan is to keto bulk until early January, but there may be a mini cut or two located somewhere in these next six months..
Having done keto once before for weight loss, I believe it's time to switch gears and use keto to stay lean while packing on the muscle. Looking back at my previous bulk that was filled with carbs, I was always bloated. I plan on following an SKD for the duration of this bulk. This time around on keto, I am five months into being a serious heavy lifter- I figured this time I would be able to show progress I wasn't able to before.

Info:
This is day five of my keto bulk. At the end of my cut I was 121 pounds and 22.8 percent body fat. Also, I am 5 foot 3. I plan to have a bodpod scan every three months to cover results.

Lifting:
I will be following a PHUL style template.

Keto Macros:
I am currently following strict keto >20 grams Net carbs until the first month is over. After the first month I will move to >30. Currently my macros are 20netc/185f/95p/25 fiber. I am not using any artificial sweeteners, sugar free gum, diet drinks, or things of that nature until after the first month.

Supplementation:
Unflavored Creatine Mono
Fish Oil
Women's Multi
Biotin
Caffeine Pills-Preworkout

Will add before pics in the next post.

[KaylaElizabeth]

[paulup]

Looking forward to your progress. I'll be(hopefully) starting my bulk about the time you finish yours.

Curious, what part of Louisiana are you in? I have to drive over to Mississippi to find a bodypod. Wondering if there might be one closer. I'm on the Northshore.

[KaylaElizabeth]

Looking forward to your progress. I'll be(hopefully) starting my bulk about the time you finish yours.

Curious, what part of Louisiana are you in? I have to drive over to Mississippi to find a bodypod. Wondering if there might be one closer. I'm on the Northshore.

Check around at the Universities. Their Kinesiology departments will sometimes do it! That's where I got mine done, I am glad to see someone else from Louisiana doing Keto! My family still enjoying their sweet tea and fried chicken while I eat my bacon, spinach and eggs. lol!

[KaylaElizabeth]

Squats:
1x5 bar
1x5 65
1x5 95
1x20 125
1x5 145
1x5 165
1x5 165
1x5 165 -will be holding the weight the same for next week until I get to 4x5

Deadlift:
1x5 135
1x5 135
1x4 155
1x3 165- will be holding the weight until 1x5

Sumo Squat:
1x15 75
1x15 75
1x10 75
1x10 75 - upping the weight next week

Heel Elevated Goodmornings:
1x10 40
1x10 40
1x10 40
1x10 40- upping the weight next week

Calf Raises:
1x10
1x10

[paulup]

Check around at the Universities. Their Kinesiology departments will sometimes do it! That's where I got mine done, I am glad to see someone else from Louisiana doing Keto! My family still enjoying their sweet tea and fried chicken while I eat my bacon, spinach and eggs. lol!

Lol, same here. Staying on plan for the 4th at my mom's house is gonna be rough, her corn is just coming in

[KaylaElizabeth]

Fortunately, I can sneak some of my bacon wrapped steak onto the grill while they have BBQ!

[KaylaElizabeth]

Today's Nutrition:

-6 Tbsp Flax seed
-4 eggs
-5 Tbsp Mayo
-.8 pound turnip greens
-8 oz 80/20 ground beef
-1 tbsp butter
-2 tbsp coconut oil
-2 tbsp peanut butter
-2 tbsp vanilla creamer
-.5 scoop casein

Macros:

16 net carbs/192 fat/ 96 protein

Meals were comprised of:
-Eggs and mayo/mustard-breakfast
-Flax Pudding-preworkout
-Bulletproof coffee-preworkout
-Beef and greens- post workout
-Beef and greens- supper

[klaximilian]

Today's Nutrition:

-6 Tbsp Flax seed
-4 eggs
-5 Tbsp Mayo
-.8 pound turnip greens
-8 oz 80/20 ground beef
-1 tbsp butter
-2 tbsp coconut oil
-2 tbsp peanut butter
-2 tbsp vanilla creamer
-.5 scoop casein

Macros:

16 net carbs/192 fat/ 96 protein

Meals were comprised of:
-Eggs and mayo/mustard-breakfast
-Flax Pudding-preworkout
-Bulletproof coffee-preworkout
-Beef and greens- post workout
-Beef and greens- supper

Subbed. Bulking on SKD....interesting to see how this works for you.

Also, have you tried chia seeds? Turns into a nice gel after a 15 minute soak.

[KaylaElizabeth]

I haven't tried them, I didn't know what to do with them, haha! Have any good recipies? I will get some from Amazon.

[workingthedream]

Oh wow! did a log afterall :-)

In for this, keen to see your progress on a keto bulk. bulking on keto is def the minority

good luck!

[klaximilian]

I haven't tried them, I didn't know what to do with them, haha! Have any good recipies? I will get some from Amazon.

Ah. Well I don't do anything fancy to them other then soak em in water and chow down. They gelatinize and turn out to be pretty filling for low cals….all carbs are fiber with some protein and fat.

[TypeNirvash]

Subbed Want to see how a bulk works out on Keto. Will be looking forward to see how you progress!

[KaylaElizabeth]

Oh wow! did a log afterall :-)

In for this, keen to see your progress on a keto bulk. bulking on keto is def the minority

good luck!

Lemme know when you hold up your end of the log!

[KaylaElizabeth]

Ah. Well I don't do anything fancy to them other then soak em in water and chow down. They gelatinize and turn out to be pretty filling for low cals….all carbs are fiber with some protein and fat.

Sounds good, I may try and subb out my flax pudding with some. Amazon order on the way!!!

[KaylaElizabeth]

Subbed Want to see how a bulk works out on Keto. Will be looking forward to see how you progress!

Thanks, I've been watching your log as well!

[workingthedream]

Lemme know when you hold up your end of the log!

haha i just put it up!

[KaylaElizabeth]

haha i just put it up!

Yesss!

[KaylaElizabeth]

Hey guys today's upper body workout was early:

BenchPress:
1x5 bar
1x10 65
1x8 75
1x6 85
1x5 90
1x5 90
1x4 90

Close Grip Bench:
1x10 55
1x10 55
1x10 55
1x10 55

Bent Row:
1x6 55
1x3 75
1x5 65
1x5 65
1x5 65

Tbar Row:
1x10 62.5
1x10
1x10
1x10

Upright Row:
1x5 45
1x5 20
1x5 40
1x5 20
1x10 20
1x10 20

Curls:
1x8 ez curl 40
1x21 10 lbs
1x8 ez curl 40
1x21 10 lbs

Standing Tricep Extension:
1x8 20 lbs ez curl
1x8
1x8
1x8

[KaylaElizabeth]

Today's Nutrition:
-5 tbsp mayo
-4 eggs
-1 tbsp butter
-8 oz 80/20 ground beef
-3 cups turnip greens
-1 low carb tortilla
-2 tbsp sugar free creamer
-2 tbsp coconut oil
-6 tbsp flax seed
-2 tbsp peanut butter
-.5 scoop chocolate whey
-instant coffee

Meals consisted of:
-eggs and mayo- soooo good!
-flax pudding
-manwhiches made into quesadillas and greens
-bunless burgers and greens

Daily Macros:
21 net carbs/191 fat/ 97 protein/ 28 fiber


Pathetic food porn down below.

[TypeNirvash]

That actually looks pretty good :P

But I was promised Manwiches!

[KaylaElizabeth]

That actually looks pretty good :P

But I was promised Manwiches!

There is always tomorrow.

[TypeNirvash]

There is always tomorrow.

Here's to tomorrow, then!

[KaylaElizabeth]

Guys, trying to decide on a competition date is tiring. I could go for Bayou Muscle next April, or wait it out until July and have a little more time to lean out. Any body have opinions? Competing in NPC bikini for 2015, hopefully figure 2016!

[workingthedream]

ohh yum, those do look very nice, how many carbs/fiber per slice of flat bread?

[KaylaElizabeth]

ohh yum, those do look very nice, how many carbs/fiber per slice of flat bread?

Its a low carb tortilla. 9 grams fiber, 5 net carbs/serving. I only have them right before a workout because for some reason, they throw me out of keto.

[workingthedream]

Its a low carb tortilla. 9 grams fiber, 5 net carbs/serving. I only have them right before a workout because for some reason, they throw me out of keto.

seems you are really sensitive to carbs

[KaylaElizabeth]

seems you are really sensitive to carbs

Unfortunately I am, when I was eating carbs, If I would step above 140 I would look preggo. Also, I have to eat all of my carbs preworkout and fats and proteins after workout or bye bye ketosis. I never get to eat all of the fun stuff/;

[thesilent1]

Subbed! Anything to view free food porn.......

[KaylaElizabeth]

Subbed! Anything to view free food porn.......

I had keto ice cream this morning. I forgot the food porn..
741cals/30carbs/63fat/28protein/21fiber

-1 avacado
-2 tbsp peanut butter
-1 tbsp coconut oil
-4 tbsp flax seed
-water
-.5 scoop whey

BUT! Here is my mayo and mustard egg patty... and me, with stupid face number one.