My first Log -> Bodybuilding Instructor On a Keto Diet

[Magic-MJ-Music]

Hi out there.

First of all, i dont have much time right now, gotta go workout and work after.
I will write anything in later.

Im danish stud, Ive been training for... well, about 1? years,
and since i am pretty good with the macros and training,
things have really turned out good so far.

I just decided that i wanted to go on keto, so i havent yet made
a meal plan, or shopped for food. I will do that tomorrow.
But I KNOW that I will need alot of goodwill to accomplish this.
And I will definently need your help to, to keep me on the right track.

So far I have been eating:

Protein powder
Some nuts (almonds)
Fish ( Cant remember the name, but good one )
2 Tbps olive oil
some Fiber tablets
Chicken breast

PWO:
Protein powder
4g. glutamin
2 tablets BCAA
20g. raisins (This will be the only time on the day, i will consume carbs)

DInner:
Harricot Verts
Broccoli
Fish ( about 130 g...... 24 g fat, 26g. protein )
A little chicken breast.


Like i said, i havent been shopping yet, so this is just what I had at home.

I look forward to start this tread, but if no one wanna follow it,
its not fun to have ^^

Anyway, off to the gym. Gotta kick some ass.

[Magic-MJ-Music]

Sorry, I can't Edit it. It goes crazy.

I meant 1 and a half years of training.

[Magic-MJ-Music]

So far, the day has been great. Alot of energy.
Probably because I havent going in to ketosis yet.

Anyway, I am on a program which will have me to do some different
Sets and reps. I just started week 5, but i wont be talking about the program,
just how my training is going.

Here it is today:

Benchpress.

4 * 176.3
4 * 176.3
4 * 176.3
4 * 176.3
4 * 176.3


Incline Benchpress.

6 * 132.2
6 * 143.2
6 * 143.2
6 * 143.2
6 * 143.2


DB Raise:

8 * 55.1
8 * 55.1
8 * 55.1
8 * 55.1

DB Benchpress

DB Bench is normally hard, cause i just did BB Benchpress.

8 * 55.1
8 * 55.1
8 * 55.1
8 * 55.1


Lying Triceps Extension

8 * 30
8 * 33.7
8 * 30
8 * 33.7


Closegrip Triceps Benchpress

6 * 121.2
6 * 121.2
6 * 121.2
6 * 121.2
6 * 121.2



I did'nt have time to do Military today, and my shoulders hurt.
I have in a long time had problems with my shoulders, it makes me freakin' mad ^^.

I hoped that someone could help me with something.
Im danish, so i have to convert everything in to pounds, miles and so on.
Crap, why cant the world just have the same measurements and so on ?
I really dont get it..

Anyway, I have searched google and different sites and could'nt find anything. I am aprox. 177 cm.. How much is that in your calculation?..

Also, In my country, we dont have all the food you do.
Fat free, sugar free and so on.
I have wondered if i should order something from Amazon.com,
anyone tried that?.. How was the deliverance?..


Thanks in advance

[JHSheridan11]

177cm is about 5'10" tall

[Magic-MJ-Music]

Okay, Thanks alot man

[Magic-MJ-Music]

So far the day has been great.
Woke up, and did some fast walking / powerwalking on empty stomach.
Or actually, i consumed 2 BCAA before walk, but whatever.

Breakfest:
Shake consisting:
25 g. protein powder
106 g egg whites ( pasteurized, and gotta buy some more )
1 tbsp olive oil
20 g. almonds
some cocoa powder, about 3 g. ( pr. 100g. = 20g protein 3 Carbs and 20 fat)

and then some chicken breast.


To much protein and too little fat. Gotta go shop now,
and then workout later.

[Magic-MJ-Music]

Dont know how i forgot,
but my weight was 181 Lb monday morning

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Workout went very good, i will post it later.

For Dinner I had Beef, spinach, cheese and cottage chesse.
I forgot to buy eggs and ham, which I will do tomorrow.

I need to focus more on getting healty fat, and even more fat.

[Magic-MJ-Music]

Sorry For my late delay.

Wednesday morning i didnt get any cardio in the morning,
though i did Thurday(today).

So far, everything is going good.
I did have to much food, tuesday evening, but thats what it is.

Training is going good too, so basically everything is okay.

I do have some cravings for real food, but its not that bad.

Today I have had to eat:

Morning:
Protein powder
Peanutbutter
some fiber tablets

I didnt have enough time to cook my meat and veggies,
so I did this instead.

Spread over the day:

PWO:
25 g. proteinpowder
10 g. raisins


125 g. of fish cooked with 10 g. of olive oil
150 g. cucumber

150g. Fatty beef ( aprox. 18 - 22% fat pr. 100g ) cooked in 10g olive oil
250 g. broccoli
100 g. mushrooms

250g makrel in tomato sause. ( pr. 100g: 12g protein 1g Carb 11g Fat )
200 g. cucumber.

4 Eggs.




So far this is my diet.


What do you think? I would like to keep the healthy line.


That makes me ask,
Why do you guys eat stuff like bacon, Mayo and so on ?
I know the healthy line is pretty tough in the long term,
but why? Some of the stuff contains some pretty bad fat.

[rhysox]

i seriously recommend you check out www.fitday.com and sign up for their log. be so much easier for you to work out your macros and show us what you're eating.

also, what's your body weight, height and body fat %?

[Magic-MJ-Music]

Sorry for my late delay.

I have tried to go into fitday.com, but it wont work. It keeps telling me that I have entered incorrect height,
no matter what I do. I really dont get it.
Perhaps some one can help me ?

As is mentioned above. 177 cm = 5'10".

My weight was 181 monday morning, and started then.
I weighted again in this morning, but with a different weight because
it shows body fat%, and so on. But i am not sure that it is accurate.

It said followed:

Weight: 174 !!!
Bodyfat: 19.1
and so on...


Which is ( if the weight is accurate) minus 7 pounds from monday to friday.
I know i have lost some muscle. I could feel it when I worked out friday compared to monday. I also lost some reps in some couple of exercises.

I went directly from normal eating ( still healthy ) to minus 500 - 600 in kcal.
My equal intake is about 2800 - 2900 and my caloric intake now is 2300.
I change it sometimes.

But But But.
Remember, I havent had my carb up in the weekend.

[Magic-MJ-Music]

So far the day have been Ok.

FOr breakfast:

Oatmeal with raisins and nuts
Milk
Mackerel
apple

Workout: Squat, Biceps and Back.. Good workout.

PWO: Protein powder and raisins + glutamine.


Since then I've just had some different things to eat.
But I feel kinda guilty. I have had to much bad stuff to eat.
Some bread, butter, cookies, french fries ( not much ) and so on.

Tonight I'll have some different things.
Sausages, Lasagne, cheese and some different things.

However, if I eat to much, i will go take a run.
I cant eat unhealthy, I feel so bad and guilty.
And since I am pretty Chubby right now, I dont feel it is right.
I feel guilty SO fast. Just by eating something i should'nt have.
Even if its just 100 kcal, I feel bad.
Even though, since My carb is gonna be P:10% Carb: 60% Fat: 30%,
I guess it is kinda not so bad.

Btw. if anyone had misunderstood something, I am using the Anabolic Diet.
Mondag and Tuesday I didnt eat less than 50 Carbs ( I know it is supposed to be 30 ), my Carb up will end Sunday 2 PM.

If anyone wants my measurements or pictures, please do tell

[Magic-MJ-Music]

So far the day has been great, and I am sitting on the job right now.

Went for a walk in the morning, then had a breakfest shake because I did'nt have time to cook.
Consisting of: whey, olive oil, peanutbutter.
Aside: some Fiber tablets.

Workout: Very short. Only did Squat, pulldowns and some curls.
PWO: Protein, a little raisins and some glutamine.


My daily intake is 32% Protein 5/6% Carbs and 62% Fat.

[Magic-MJ-Music]

So far, It is going good.
Though I ate alot wednesday evening.
Not very carb related, but just alot.

SO....... Today was my weight in, and it said as followed:

Home Weight: 176.4 ( -4.6 since last monday, 1 and a half week or so )

Weight in the gym:
Weight: 174.9 ( + 0.220 since Friday )
BF: 18.6 ( -0.5%BF )

So it is good enough.
I think the +220 is waterweight, because I havent been working out since
Wednesday.

What do you think ?