BB_Drummers Keto Log!

[BB_Drummer]

Starting my Keto diet finaly:

Starting Stats - Age 20 Weight: 78kg/171lbs Height: 181cm/5"11 BF%: 15%

Goal - 9% BF

Diet:

Breakfast -

3x Skinless Franfurt Sausages (189g) + 2 Eggs
Cals - 555 Protein - 18.9g Fat - 51g Carbs - 7.2g

Midmorning -

300g Lean Beef
Cals - 240 Protein - 53g Fat - 3.9g Carbs - <1g

Lunch -

4 whole eggs
Cals - 296 Protein - 26.6g Fat - 21g Carbs - 0.6g
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


Afternoon -

Oven cooked Skinless Chicken Breast
Cals - 300 Protein - 60g Fat - 4.5g Carbs - 0g

------------------workout------------------
Right After workout -

Protein Shake
Cals - 240 Protein - 48g Fat - 5.1g Carbs - 5.4g

Dinner

3 whole eggs
Cals - 202 Protein - 19.95g Fat - 15.75g Carbs - 0.45g
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


Totals -

Fat - 121.65g
Protein - 251.65g
Carbs - 18.85g
Cals - 2137



Training Schedule -

Monday - Weight Training
Tuesday - Muay Thai
Wednesday - Weight Training then cardio or Muay Thai
Thursday - Wrestling + shooto + jiu jitsu
friday - Weight training + cardio
saturday - cardio
sunday - rest or light bag drills

[BB_Drummer]

Day 1:

Stats: Age:20 Height: 181cm Weight: 78kg

Breakfast at 6am - Switched My lunch and breakfast meal around easier to cook at the time. Had 3x Sauages as 2 whole eggs

Start work -

Mid morning at 8am - Had 300g Lean beef

Lunch at 12pm - Had 4 whole eggs with 100g Bacon.

Around the 2pm-3pm mark i was feeling really bad i dont know if its because its my first time being on the keto diet. Its not so much the feeling of hunger its just felt sick.

5pm home from work - 1x Chicken breast + 2 spoons All Natural peanut butter (i was in a rush to go to muay thai training so just ate quickly peanut butter)

8.30pm - back from training - had 2 whole eggs and 200g bacon

Other then that my day went alright with the diet. It probably has to be because its my first day thats why i was sick.

[BB_Drummer]

Day 2:

Stats: Age:20 Height: 181cm Weight: 78kg

Breakfast at 6am - 3x Sauages as 1 whole eggs

Start work -

Mid morning at 8am - Had 300g Lean beef

Lunch at 12pm - Had 4 whole eggs with 200g Bacon.

4pm home from work - 1x Chicken breast + 2 spoons All Natural peanut butter

Did training + 30-min cardio - Right after it had 2 scoops protein shake

8.00pm - had 3 whole eggs and 200g bacon

Today wasn't so bad. I got hungry a bit through out the day and wanted to eat more but didn't.

Training today was -

Barbell Bench Press - 3x 10, 10, 6
Incline Dumbell Press - 3x 10, 10, 6
Decline Barbell Press - 3x 10, 10, 6
Dumbell Flys - 2x 10, 10
Cable Incline Flys - 1x 10
Skull Crushers - 3x 10, 10, 6
Single arm pull downs - 3x 10, 10, 10
Dips - 1x 10

Then did 30min Moderate Pace cardio on bike

[rhysox]

I'd say WAY too much protein. Much of this will be converted to glucose.

If i were you, go for 150-160g MAX

[BB_Drummer]

Day 3:

Stats: Age:20 Height: 181cm Weight: 78kg

Breakfast at 6am - Had 4 whole eggs with 200g Bacon.

Start work -

Mid morning at 8am - Had 300g Lean beef

Lunch at 12pm - 3x Sauages and 1 whole eggs

6pm home from work - 1x Chicken breast + 2 spoons All Natural peanut butter

9pm - had 3 whole eggs and 200g bacon

didn't train today got home late from work .
Today was kinda alright felt hungry quite a bit throughout the day.
Need to buy Keto sticks soon to see if im in ketosis yet.

[BB_Drummer]

Day 4

Age: 20 Height: 181cm
When i got home from work i measured myself i was 75kg.
When i got back from gym workout i was on 76kg.

today i ate no meat because of my religion this is what i ate -

Breaky - 2 scoops protein shake
-1 Spoon Peanut Butter
-Flaxeed Oil


Mid morning - 40g Almonds

Lunch - Tuna in oil 185g
- 4x Whole eggs topped with 100g Mozzarella shredded cheese

Afternoon - 2 spoons peanut butter

Dinner - handfull of almonds and 100g mozzarella shredded cheese


my workout today was:

back/biceps
Deadlifts
DB Rows
Widegrip Pullups
DB Incline Curls
DB Hammer Curls
Cable Curls

30min run on tredmill

[BB_Drummer]

Day 5

Woke up at around 12pm today was so tired so only had 4meals but combined the foods together -

Today i ate was:

meal 1
4 whole eggs

200g Shoulder Picnic Bacon

meal 2
300g Lean Beef

3x Skinless Franfurt Sausages (189g)

meal 3
3 whole eggs

200g shoulder picnic bacon

meal 4

2 spoons PB


did 30min cardio in morning before breakfast

[BB_Drummer]

Day 6


Woke up late again so gym was closed
Did some bag work few rounds.
today i ate -

meal 1
4 whole eggs
200g Shoulder Picnic Bacon

meal 2
300g Lean Beef
25g Cheese


meal 3
2 spoons peanut butter -

meal 4
3x Skinless Franfurt Sausages (189g)

meal 5
3 whole eggs
200g Shoulder Picnic Bacon

[BB_Drummer]

Changed my diet around..trying to get into ketosis quicker here it is -

Since pepsi max or coke zero dont have any calories well 1.2kj per 100ml which is nothing lol. I drink few days a week maybe a 1ltre - 1.5ltre a day.
Did that last week didnt stop loss of weight so its good.


meal 1 - 6am

1 whole egg
Cals - 74 Protein - 6.65 Fat - 5.25 Carbs - 0.15
2x Skinless Frakfurt Sausages
Cals - 370 Protein - 12.6g Fat - 34g Carbs - 4.8g
Flaxeed Oil
Cals - 158 Protein - 0 Fat - 13.5g Carbs - 0g


meal 2 - 8am

100g Mozzarella Cheese
Cals - 299 Protein - 26.5g Fat - 21.5g Carbs - <1g


meal 3 - 12pm
2 whole eggs
Cals - 148 Protein - 13.3g Fat - 10.5 Carbs - 0.3g
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


meal 4 - 4pm

50g Mozzarella Cheese
Cals - 149.5 Protein - 13.25g Fat - 10.75g Carbs - <1g


meal 5 - 7pm

1 whole egg
Cals - 74 Protein - 6.65 Fat - 5.25 Carbs - 0.15
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


1818.5 cals
104.15 protein
148.55 fat
10.6 carbs

[HighRevinSi]

Pepsi Max is great man. Just a suggestion for night time cravings without the caffeine (if this is available to you). Diet Rite Pure Zero is really good and has no sodium, caffeine, or calories.

[BB_Drummer]

Day 7

Age: 20 Measured in in the morning on empty stomach at 74kg bf%= unknown

I have current progress pics up..how long do use reckon until i hit 10% bf? or loose the love handles at the back?
and yes i need a tan lol! :P

Today i ate -



meal 1 - 6am

1 whole egg
Cals - 74 Protein - 6.65 Fat - 5.25 Carbs - 0.15
2x Skinless Frakfurt Sausages
Cals - 370 Protein - 12.6g Fat - 34g Carbs - 4.8g
Flaxeed Oil
Cals - 117 Protein - 0 Fat - 13.5g Carbs - 0g


meal 2 - 8am

25g Mozzarella Cheese
Cals - 75 Fat - 5.4
Beef Lean 300g
Cals - 240 Fat - 3.9


meal 3 - 12pm
2 whole eggs
Cals - 148 Protein - 13.3g Fat - 10.5 Carbs - 0.3g
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


meal 4 - 4pm

100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


meal 5 - 7pm

1 whole egg
Cals - 74 Protein - 6.65 Fat - 5.25 Carbs - 0.15
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


1796.5 cals
104.15 protein
135.8 fat
10.6 carbs


My workout today was -

Squats - 3x 8
Lunges - 3x 5
Calf Raises - 3x 15
Shoulder Press DB - 3x 8
Back Raises(for back shoulders) - 3x 10
Side raises - 3x 8
Front Raises - 3x 8
AB Circuit - situps, planks, leg raises, incline situps, side situps, reverse planks, bicycle situps, leg extensions

[BB_Drummer]

Day 8

When i woke up today i weighed myself on an empty stomach and i was 71kg.
I weighed myself today again around 9pm after muay thai and i was 75kg must be all the food i ate during the day.

My diet today was -

meal 1 - 6am

2 whole egg
Cals - 148 Protein - 13.3 Fat - 20.50 Carbs - 0.30
2x Skinless Frakfurt Sausages
Cals - 370 Protein - 12.6g Fat - 34g Carbs - 4.8g
Flaxeed Oil
Cals - 117 Protein - 0 Fat - 13.5g Carbs - 0g


meal 2 - 8am

25g Mozzarella Cheese
Cals - 75 Fat - 5.4
Beef Lean 300g
Cals - 240 Fat - 3.9


meal 3 - 12pm
3 whole eggs
Cals - 222 Protein - 19.95g Fat - 15.75 Carbs - 0.9g
200g Shoulder Picnic Bacon
cals - 304 Protein - 25.2g Fat - 20.4g Carbs - 5.2g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


meal 4 - 4pm

100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


meal 5 - 7pm

1 whole egg
Cals - 74 Protein - 25.2 Fat - 10.5 Carbs - 0.30
200g Shoulder Picnic Bacon
cals - 304 Protein - 25.2g Fat - 20.4g Carbs - 5.2g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


2248 cals
134.65 protein
193.35 fat
10.6 carbs


My workout was - 1.5hrs Muay Thai.
I was so stuffed by the end of it couldnt move properly.

[BB_Drummer]

Day 9

Today when i woke up i weighed myself it said i was 75kg :S
When i weighed in after workout it said i was 71kg :S i think my scales are stuffed lol

Anyway my diet for today was -

Breaky - 3 whole eggs and 100g Mozzarella Cheese spreaded on top
15ml olive oil to cook it in

lunch - can of tuna in oil and 100g Mozzarella Cheese spreaded on top
+ 1 spoon peanut butter


afternoon(before workout) - 1 spoon peanut butter

Afterworkout - 2 scoops protein shake and 1 spoon peanut butter

dinner - 3 whole eggs and 100g Mozzarella Cheese spreaded on top
15ml olive oil to cook it in


Workout today was -

barbell bench press on smith machine
incline db bench Press
flat db flys
cable flys
upright db rows for triceps
cable pulls for triceps

[BB_Drummer]

Day 10

Today felt really tired and weak needed a big rest day. No workouts were done today just got home and slept.

today i ate -


meal 1 - 6am

2 whole egg
Cals - 148 Protein - 13.3 Fat - 20.50 Carbs - 0.30
2x Skinless Frakfurt Sausages
Cals - 370 Protein - 12.6g Fat - 34g Carbs - 4.8g
Flaxeed Oil
Cals - 117 Protein - 0 Fat - 13.5g Carbs - 0g


meal 2 - 8am

25g Mozzarella Cheese
Cals - 75 Fat - 5.4
Beef Lean 300g
Cals - 240 Fat - 3.9


meal 3 - 12pm
3 whole eggs
Cals - 222 Protein - 19.95g Fat - 15.75 Carbs - 0.9g
200g Shoulder Picnic Bacon
cals - 304 Protein - 25.2g Fat - 20.4g Carbs - 5.2g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


meal 4 - 4pm

100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


meal 5 - 7pm

1 whole egg
Cals - 74 Protein - 25.2 Fat - 10.5 Carbs - 0.30
200g Shoulder Picnic Bacon
cals - 304 Protein - 25.2g Fat - 20.4g Carbs - 5.2g
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


2248 cals
134.65 protein
193.35 fat
10.6 carbs

[BB_Drummer]

Todays meal. No Workout had to work late


Breaky - 3 whole eggs and 100g Mozzarella Cheese spreaded on top
15ml olive oil to cook it in

lunch - can of tuna in oil and 100g Mozzarella Cheese spreaded on top
+ 1 spoon peanut butter


afternoon(before workout) - 1 spoon peanut butter

Afterworkout - 2 scoops protein shake and 1 spoon peanut butter

dinner - 3 whole eggs and 100g Mozzarella Cheese spreaded on top
15ml olive oil to cook it in

[BB_Drummer]

Back to keto havent been on it for a while was on holiday for a bit but now im back - had Russian Wrestling 1hr , Shooto 45min , Brazilian Jiu Jitsu 1hr training today.

Ate -

100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g
2 whole egg
Cals - 148 Protein - 13.3 Fat - 20.50 Carbs - 0.30
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


mid morning

chicken paste -
cals: 410 Protein - 12g Fat - 38g cabrs - 4g
2 beef jerkies
cals: 132 fat: 10g

200g Shoulder Picnic Bacon
cals - 304 Protein - 25.2g Fat - 20.4g Carbs - 5.2g
4 whole egg
Cals - 296 Protein - 26.63 Fat - 41 Carbs - 0.60


mid afternoon
3 whole egg
Cals - 222 Protein - 19.95 Fat - 30.75 Carbs - 0.45

2 whole egg
Cals - 148 Protein - 13.3 Fat - 20.50 Carbs - 0.30
200g Honey Ham Cooked
cals - 190 fat: 10g

totals -

cals - 2123
fat - 215.05
protein - 122.98
carbs - 13.45

[BB_Drummer]

Woke up at like 5.30am today felt like crap from training night before.

Today ate -

morning - 2scoops protein shake

mid morning - 4 x Beqa Stringers

lunch - 4 x whole eggs topped with 100g cheese

afternoon - 40g Whipped cream

dinner - 100g cheese with 4x eggs

[BB_Drummer]

Today i ate -

breaky -
100g Ham
cals - 100g Fat - 5g
2 whole egg
Cals - 148 Protein - 13.3 Fat - 20.50 Carbs - 0.30
Pure Olive Oil 15ml - Used to cook Bacon and eggs
Cals - 121 Protein - 0g Fat - 13.7g Carbs - 0g


mid morning -
4x Bequas Stringers
cals - 232 Fat - 16.4 protein - 22 carbs - 0.08

lunch -
300g Shredded Bacon
cals - 636 Fat - 51.4 Protein - 43.2g carbs - <1g
50g Parmesan Cheese
cals - 192 Fat - 13.8g Protein - 17.6g carbs - <1g

Afternoon -
40g Whipped Cream
cals - 124 carbs - 4.4g



dinner -
200g Shoulder Picnic Bacon
cals - 304 Protein - 25.2g Fat - 20.4g Carbs - 5.2g
4 whole egg
Cals - 296 Protein - 26.63 Fat - 41 Carbs - 0.60

totals -
Cals - 2153
Fat - 182.2
Protein - 147.93
Carbs - 10.58


felt really tired today for some reason dont know.

Training 1hr on bag at home since gym was closed and no muaythai/jiujitsu etc

[BB_Drummer]

today i ate -

meal 1 - 4whole eggs 50g Cheese
cals - 445.5 fat - 51.75g protein - 39.88g carbs - 0.60g


meal 2 - 4whole eggs 100g Cheese
cals - 595 fat - 62.5g protein - 53.13g carbs - 0.60g


meal 3 - 2 spoons PB + 60g Protein shake
cals - 540 fat - 27.4g protein - 62.22g carbs - 11g

meal 4 - 4whole eggs 100g Cheese
cals - 595 fat - 62.5g protein - 53.13g carbs - 0.60g

couple of bottles of pepsi max yummy

totals -

Calories - 2175.5
Fat - 204.15g
Protein - 208.36g
Carbs - 12.8g

My workout was -

Latpulldown
Seated Rows
Pullups
Shoulderpress
pushups
Rear Cable rows

15min bag boxing