Heading Back to Keto-Town... hopefully to stay!

[Korry1]

Well, I would like to say, first of all, that I have tried a 'keto-like' diet before, and had great success, only to have a major holiday.. (Thanksgiving) to derail me, and unfortunately did not have the will power at the time to get back on track.... this has happened multiple times....

I believe some of the reasons were:

1. Not having a backup plan
   • Solution:
     • I understand that I may 'get off track' which is ok, just get 'back on track'
2. Not having goals
   • Solution:
     • I understand that having goals provide motivation and a clear understanding of starting and end points (a clear path) in a particular project and brings a sense of control over self and other factors that would seem to be 'overwhelming' or 'out-of-control' without a set of goals
3. Being too strict
   • Solution:
     • Enjoy the variety of foods one can eat in this diet such as:

     • 
       All Fish: Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring, Anchovies
       
       All Meat: Beef, Pork, Lamb, Veal, Venison, Ham*, Bacon*
       
       All Fowl: Chicken, Turkey, Duck, Goose, Cornish Hen, Quail, Pheasant
       
       All Shellfish: Oysters, Crabmeat, Shrimp, Lobster, Clams, Squid, Mussels
       
       All Eggs: Scrambled, Fried, Poached, Deviled, Hard-boiled, Soft-boiled, Omelets
       
       *Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats may have added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates.
       
       
       Cheeses: Cheddar, Cream Cheese, Swiss, Mozzarella, Gouda, Goat, Blue Cheeses
       
       Low-Carb Vegetables: Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley
       
       Low-Moderate Carb Vegetables: Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower
       
       Salad Garnishes: Grated Cheese, Sour Cream, Hard-Boiled Egg, Mushrooms, Bacon, Oil, Vinegar, Full-Fat Salad Dressing
       
       Herbs & Spices: All Spices, Garlic, Basil, Pepper, Dill, Thyme, Oregano, Ginger, Rosemary, Sage
       
       Fats & Oils: Olive Oil, Vegetable Oil, Canola Oil, Walnut Oil, Soybean Oil, Grapeseed Oil, Sesame Oil, Sunflower Oil, Safflower Oil, Butter
       
       Beverages: Filtered, Mineral, Spring, Tap Water, Club Soda, Heavy Cream, Decaf Coffee, Decaf Tea, Herb Tea, Lemon Juice
       

4. Lack of Exercise
   • Solution:
     • Be Proactive, and perform some exercise everyday, even if its low intensity
5. Pessimistic attitude
   • Solution:
     • Have a positive, solution-oriented attitude, and be proactive

PLAN

1. 60-75% Fat / 25% - 30% Protein / 5% - 10% Carbs
   
   1. Ideally: 65% Fat / 30% Protein / 5% Carbs

What that being said, here is what I to eat today:



(EDIT:See post #7 regarding the above 2 pictures...)


Exercise:

1. Lift:
   • 3 days a week
   • low volume
   • moderate to heavy weight
   • 3 sets
   
   
2. Cardio:
   • walk or light jog every day
   • minimum goal of 30 mins
   • optimal goal of 60 mins
   • First 2 - 4 weeks, low intensity
   • 5 - 6 weeks, increase intensity
   • After 6 weeks: Moderate to High Intensity

Supplements:

1. Xtend
2. Endurolytes
3. ECa
4. Whey Protein


Todays Date: 7/15/2008
Goal Date: 12/31/2008

Days til Goal: 169
Weeks til Goal: about 24
Months til Goal: about 5.5


GOALS:

1. Be at 165 lbs
2. Be less than 20% Body Fat
3. Be at 36" waist or less

Off I go.... bye!



(losing fat log = http://forum.bodybuilding.com/showthread.php?t=1369821 )
(Keto log (this same thread) = http://forum.bodybuilding.com/showth...#post192193771 )

[Korry1]

I do take the flaxseed oil chilled... not cooked...

just in case if people are wondering... lol...


I usually have burger patties with just cheese on them, with some lettuce sometimes...

and a diet coke to drink, but I have dropped the diet soda, may have some later after I am well into ketosis... (which may be now, judging on my foul breath... lol) regardless, drinking plenty of water (carry a 1 liter water bottle, which I refill up regularly.)

dinner consists of either same thing as lunch, or chicken with green veggies...



I have a bunch of green veggies at home I steam cook.... guess I can add some olive oil or butter on top of them now...

[cyanize]

sounds like a solid plan....stick to it and results will magically appear

[Korry1]

sounds like a solid plan....stick to it and results will magically appear

Thanks for the positive comments... I am really looking forward to this, and appreciate all the support I can get...

*reps*

[triptizine]

Yay.. Another Flaxseed Fan.. I eat it straight off the spoon now.. LOL!.. Nice first post.. nicest I have seen for ages!

Good Luck Champ!

[Korry1]

Yay.. Another Flaxseed Fan.. I eat it straight off the spoon now.. LOL!.. Nice first post.. nicest I have seen for ages!

Good Luck Champ!

Thanks...


LOL, usually I take one 1 tablespoon at a time from bottle...

[Korry1]

Here is what I ate today...






I went out and ate at an Indian Restaurant... Wisely, I did not have any bread, rice, or any carbs... or at least I thought...


Apparantly some of the dishes had some carbs in the curry, spinach, and veggies...


At first, I was alarmed when I entered the info into fitday... but luckily I went to the gym and worked out for an hour... 30 mins after dinner...

15 min walk treadmill moderate intensity...
40 min lift weights (3 sets x 8) (fast paced) little rest between sets
15 min elliptical crosstrainer low intensity...


hopefully that burned off some of the carbs or at least will replenish glycogen stores in the muscles.


and of course, I had a PWO: 1 scoop of Syntrax 5.0, 2 'servings' of Xtend, plus 1 serving of endurolytes... in water

thats it...


At least I stayed within the assigned macro ratios... However, I went about 600 calories over my usual intake of 1900 calories per day...


according to some online BMR calculator:

Estimated Base BMR: 1895 Calories.
Estimated TDEE: 2606 Calories.
Estimated Daily Caloric Need For Weight Loss: 2106 Calories.

Usually dont go out for dinner that often... so I dont see this as an ongoing problem...

[gymratluke]

Ummm, I think 1900 cals is like WAY too low for a guy thats 230lbs...I dont care what any calculation says! My gf could lose weight eating keto at 1900 cals a day! lol

[gymratluke]

I do have to say I like your supp selection! I've never known anyone else who took endurolytes! I love my xtend, although I take a lot more then you do! And if you like the ECa you should look into ECY someday...

[Korry1]

Ummm, I think 1900 cals is like WAY too low for a guy thats 230lbs...I dont care what any calculation says! My gf could lose weight eating keto at 1900 cals a day! lol

I do have to say I like your supp selection! I've never known anyone else who took endurolytes! I love my xtend, although I take a lot more then you do! And if you like the ECa you should look into ECY someday...

Thanks... I also think 1900 is a little low... I will bump it a bit and see what happens...

Thanks... I take Xtend + Endurolytes in the morning for light intensity cardio from anywhere from 30 minutes to 1 hour in duration...

I am not sure If that promotes fat burning, or does it just prevent muscle from catabolizing to provide energy...

anyone know?


Thanks!


p.s. I repped you in your journal as per your signature...

[Korry1]

DAY 2 Keto...

DAY 37 (June 10th) of overall weight reduction program... (June 10th - July 14th : Low Fat, Moderate Carbs Diet)

[rhysox]

best of luck to you bud. i'd say drop your carbs down a lot more, 67g is loads, unless it's like 75-80% fibre! will be watching!

[Korry1]

best of luck to you bud. i'd say drop your carbs down a lot more, 67g is loads, unless it's like 75-80% fibre! will be watching!

Thanks...

Yeah... thought I was not eating any carbs... but was wrong... I dont usually go out to eat... so it will not be a reoccurring event....

[Korry1]

I checked my weight: 227.5 lbs...

nice...

starting weight: 229
Current weight: 227.5

[gymratluke]

Very nice job of goin low on the carbs today but holy sh*t man, eat some friggin protein!! lol

[gymratluke]

Thanks... I also think 1900 is a little low... I will bump it a bit and see what happens...

Thanks... I take Xtend + Endurolytes in the morning for light intensity cardio from anywhere from 30 minutes to 1 hour in duration...

I am not sure If that promotes fat burning, or does it just prevent muscle from catabolizing to provide energy...

anyone know?


Thanks!


p.s. I repped you in your journal as per your signature...

Endurolytes are just electrolytes so you dont get all dehydrated and cramp up. The Xtend actually helps burn fat a little but its more for preventing muscle break down.

[Korry1]

Very nice job of goin low on the carbs today but holy sh*t man, eat some friggin protein!! lol

Yeah, your definitely right... need to eat more protein... a lot more...

Endurolytes are just electrolytes so you dont get all dehydrated and cramp up. The Xtend actually helps burn fat a little but its more for preventing muscle break down.

Thanks for the info!

[gymratluke]

Yeah, your definitely right... need to eat more protein... a lot more...

Yeah ATLEAST 200grams....

[Korry1]

Yeah ATLEAST 200grams....

I was under the impression that during Keto, you just want no more than 25-30% of calories from protein

and

1.5 grams of protein / kg of bodyweight = recommended amount of protein...


that would be 150-160 grams of protein for me...

am I missing something here?

[gymratluke]

I was under the impression that during Keto, you just want no more than 25-30% of calories from protein

and

1.5 grams/ kg = recommended amount of protein...

that would be 150-160 grams of protein for me...

am I missing something here?

Eh, I guess you can get away with that but I dont follow those gay rules....I go with bw in grams of protein for the most part always.

[bigg_K]

Hey amigo!

Good luck to you, so far the only thing I'm gonna moan about is the McDonald's burgers if you're going to be eating them daily...all that trans fat is not good for ya.

[Korry1]

Eh, I guess you can get away with that but I dont follow those gay rules....I go with bw in grams of protein for the most part always.

oh ok... I will try to shoot between 150 - 200 grams of protein

Hey amigo!

Good luck to you, so far the only thing I'm gonna moan about is the McDonald's burgers if you're going to be eating them daily...all that trans fat is not good for ya.

thanks for the advice... yeah I know... need to avoid the transfat, but it looks like a lot of fast food places have 'em

[Korry1]

got the protein bumped up since yesterday... unfortunately, still need to find a way to get rid of trans fats

[Korry1]

Today was a rough day... I felt really depressed on the way home from work...


then when I get back.. I find that I have an itchy rash near my left flank / back


and seems one is starting in the middle of chest...


any clues?


p.s. I dont feel depressed anymore... was very weird... it came all-of-a-sudden... lasted a couple of hours... and now is gone... no lingering effects whatsoever...

[Korry1]

whoops!


Ate too much... already at 2900 calories... and its 1:30 pm... lol...




RASH: doing much better... less itchy.. added some lotion

[Korry1]

whoops... ate too much today...


need to shoot for 2200 cals or less...


kinda went crazy today... but I guess its ok... since I have not eat this many calories for about a couple of weeks anyway...


exercise: 10 min walk... (need to do more)

[Korry1]

My diet today:






did a much better job keep those calories at bay...

home cooked mostly everything... surprising how things cooked at home taste so much better now...

did lift today and after lifting I walked at light to moderate pace for 30 minutes...

[Korry1]

Today was a rough day... I felt really depressed on the way home from work...


then when I get back.. I find that I have an itchy rash near my left flank / back


and seems one is starting in the middle of chest...


any clues?


p.s. I dont feel depressed anymore... was very weird... it came all-of-a-sudden... lasted a couple of hours... and now is gone... no lingering effects whatsoever...

LOL @ the rash...


apparently, I was not drinking the quantities of water I am supposed...

now that I am drinking a lot of water... (instead of diet soda) the rash is still there, but the itchiness has stopped.


so drinking water was key... shooting for at least a gallon a day...


unfortunately one of the side effects of drinking so much water, is that I am getting some muscle cramps... luckily, I have some endurolytes which I am taking and immediately resolved those muscle cramps...

[Korry1]

Going to drink some green tea in the evenings...

hopefully it can clean out the body a little...


Day 1 of no caffeine... well not really... just had a cup this morning, but none for the rest of the morning...


still taking the E and baby A

so currently on:

E_a

C will be back next week... (taking one week off caffeine)

[Korry1]

went to the gym this morning...

walked on treadmill for 60 mins... light - moderate intensity... HRs 120 - 150s