Cutting with Keto

[faust06]

Hi all! First time Keto diet here. I put on about 25 lbs using the squats and milk program. But unfortunately, some of that was fat. So in order to hasten the process of cutting I am starting a keto diet.

My first day began on July 25th- I am skipping the carb loading, because I have eaten PLENTY of carbs this past week.

I am beginning at about 200 lbs (I am guesstimating, because I dont have a scale) and about 10-12% body fat. For ease of numbers I used 10%.

So, following the stickies and such, I determined that I need to take in 180 grams of protein per day, 197 grams of fat and close to 2500 calories a day, in order to lose weight.

Edit**** Forgot to mention I am doing a CKD plan, not a TKD.

[faust06]

Meal 1

Multivitamin

4 whole eggs- 20g fat, 24g protein- 210 calories

6 pieces of bacon- 36g fat, 30g protein- 444 calories

Total - 56g fat, 54g protein - 654 calories
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Meal 2

1 chicken breast- 0g fat, 40g protein - 180 calories (I'm not sure how this adds up but that's what it says on the nutritional content for these chicken breasts.)

2 hot dogs- 24g fat, 18g protein - 320 calories

90g of marble cheese - 30g fat, 24g protein - 240 calories

Total - 54g fat, 42g protein - 560 calories
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Meal 3

1 chicken breast- 0g fat, 40g protein - 180 calories

90g marble cheese- 30g fat, 24g protein - 240 calories

1 portuguese roll- 21 g carbs, 2g fat, 5g protein- 120 calories

Total - 21g carbs, 32g fat, 69g protein - 440 calories
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Snack

1 cup seasoned spits- 10g carbs, 14g fat, 10g protein - 200 calories
1 chicken breast- 40g protein - 180 calories

Total - 10g carbs, 14g fat, 50g protein - 380 calories
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Daily total - 31 carbs, 156g fat, 199g protein - 2034 calories

So I was spot in in my protein intake, but I needed to up the fat intake. I am not sure how bad being negative in calories actually is, if someone can shed a little insight on that I'd be grateful.

[faust06]

Meal 1

90g cheese - 30g fat, 21g protein - 360 calories

2 smokies - 40g fat, 22g protein - 460 calories

1 chicken breast - 40g protein - 180 calories

Total: 70g fat, 83g protein - 1000 calories
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Pwo snack

125 mL grape juice - 20g carbs - 85 calories
4 raw egg whites - 24g protein - 96 calories

Total: 24g protein, 20g carbs - 181 calories
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Meal 2 - omelette

4 whole eggs - 20g fat, 24g protein - 280 calories
90g cheese - 30g fat, 21g protein - 360 calories
4 tbsp bacon bits - 8g fat, 12g protein - 120 calories
1 tbsp olive oil - 14g fat - 120 calories

Total: 72g fat, 57g protein - 880 calories
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Snack 2

1 cup keto-cheescake - 40g fat, 6g protein, 4 carbs - 384 calories
1 chicken breast - 40g protien - 180 calories

Total: 40g fat, 46g protein, 4 carbs - 564 calories
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Daily total: 172g fat, 210g protein, 4 carbs - 2625 calories

15 min HIIT training in the morning says I burned 254 calories. (stairmaster)

I wasn't sure whether or not to include my pwo snack in the calorie total, so I added it, without it the total would be 2444 calories.

Either way, I was at my goal of 2500 calories for the day. adding some much needed fat and cutting quite a bit of the carbs from the previous day.

[rhysox]

best of luck to you man.

you might want to use fitday.com to calculate your macros, and simply post up a link to your day on fitday journal every time you post a log because to be honest, not many people care what you're eating exactly, simply your macros and calories burned and maybe your workouts.

will keep checking... 200lbs @ 10% is really great as it is, if you lose say 5% and retain most of your muscle, you'll probably be 193lbs @ 5%! and that's an awesome state to be in... my goal!

[faust06]

best of luck to you man.

you might want to use fitday.com to calculate your macros, and simply post up a link to your day on fitday journal every time you post a log because to be honest, not many people care what you're eating exactly, simply your macros and calories burned and maybe your workouts.

will keep checking... 200lbs @ 10% is really great as it is, if you lose say 5% and retain most of your muscle, you'll probably be 193lbs @ 5%! and that's an awesome state to be in... my goal!

Thanks for the tip! To be honest that part of it is more for me, so it's easier to tweak here and there, making it easier to cut something out, or put something in. But, maybe I'll just keep that one to myself and post macros. My weight was more like 210 lbs @12% a couple weeks ago, but I lost muscle and fat because I was working OT at a hospital for 3 weeks. Almost no time to train, eat, or sleep LOL. So once I cut down to 5% I'm going to bulk up again, preferably on a keto diet as well, so that cutting is a lot easier in the future!


Btw!! I'm happy to announce that this morning I officially entered into keto.
My am keto stix gave me a trace amount on an empty stomach, after sleep.

Wheew.

[faust06]

Are there any sites like this that use Canadian units of measurement?

It becomes painful to have to translate anything. I calculate my cheese in amounts of grams, not cubic inches, or cups. And it's kinda difficult to get everything I want onto the list. Like for instance, my omelet today had 4 eggs, 90g of cheese and 4 tbsp of bacon bits. However, the only option for an omelet was 3.4 eggs, 1cup or cubic inches of cheese, and oz. of Canadian bacon, with no option for bacon bits. It's just becoming kinda painful, thats all.

The pre-made omelet selection only had omelet with cheese, or omelet with bacon as options. But not omelet with cheese and bacon. Those type of things.

[faust06]

Added progress pics, from starting day to this morning.

I am excited to say, it seems visible progress is being made !!!!

[faust06]

Well it turns out, my lack of access to a scale has skewed my calculations.

I am 211.5 lbs. The bf reader says I am 18% body fat, which I'm not sure I believe in the slightest. But, it provides a frame of reference.

Ps. My suspicions on the bf reader were confirmed when I tested my dad, whom is well over 25% body fat. He got a reading of 10% bf, so while it may not be accurate, it does give me something to work with in seeing how much bf I lose, or gain.

[faust06]

Meal 1

62g fat/ 57g protein - 880 calories
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Pwo snack

15g carbs (from grape juice) / 18g protein - 132 calories
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Snack

2 Mcdicks cheesburgers only patty/cheese - 20g fat 20g protein - 260 calories
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Meal 2

40g fat / 66g protein / 4 carbs - 384 calories
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Meal 3

64g fat / 40g protein - 780 calories
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Total: 186g fat / 201g protein - 2436 calories

Ketostix:
Am- Slight
Pm- Moderate

[faust06]

Long sleepless night yesterday, didn't sleep a wink. Don't know if this has anything to do with keto or not. But I tried, without success from 11 pm until 3 am to fall asleep. At 3 I just gave up and started getting ready work the next day. Took 80 mcg of clenbuterol to help me get through my 7-3 shift at work.

Clenbuterol is giving me some muscle shakes and increased heart rate. Nothing out of the ordinary.

[AWD_TURBO]

I haven't slept very well since i started this diet as well, Theres a thread in the keto section about it. Also our stats are pretty close, Im 6'2" 204.6 lbs, but the last time I got my bf tested it was when i weighed 214lbs and i was at 16.9% bf. I believe around 12% bf you should be seeing some ab definition.

[faust06]

July 28th was a horrible day, for me, for my energy and for my diet. The only good thing to come out of this, though I lacked the energy to do anything, I did not eat ANY carbs. Wewt!

Meal 1

62g fat / 57g protein - 880 calories
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Meal 2

42g fat / 45g protein - 630 calories
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Total : 104g fat / 102g protein - 1510 calories

As I stated before, I went a sleepless night. I skipped a potential meal to have a nap in my car, instead of eating. Basically this day was a huge deficit in calories, but NOT intentional. Hopefully I didn't lose too much muscle mass because of this.

Weight in the morning - 208.2 lbs

Ketostix:
Am: Moderate
Pm: n/a

[faust06]

Meal 1

58g fat / 57g pro - 760 calories
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Meal 2

28g fat / 80g pro - 600 calories
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Meal 3

48g fat / 36g pro - 640 calories
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Meal 4

30g fat / 30g pro - 390 calories
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Meal 5

28g fat / 80g pro - 600 calories
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Snack

1.4g carbs / 10g fat / 2g protein - 140 calories
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Pwo snack

30g carbs / 7g fat / 48g protein - 360 calories
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Total: 1.4g carbs / 209g fat / 333g protein - 3490 calories
Total w/o pwo snack: 1.4g carbs / 202g fat / 275g protein - 3295 calories

3490 calories !!!!! And I was starving the WHOLE DAY. Is there some correlation between this and my major calorie deficit the day before?

My legs, specifically my glutes, my hip adductor's and flexors were extremely sore this morning. As if I had worked out. But, I didn't. I'm hoping this irregularity has fixed itself and sort of balanced itself out. Maybe my body is just requiring the extra resources to repair the damage I did to it yesterday?

Weight AM : 207.3

Ketostix:
am: moderate
pm: barely trace


*************************************EDIT Keep in mind I've been awake since 3 am, and my last meal was at 12:30 AM

[faust06]

I am 204.5 lbs today! Thats about 7 lbs so far. I officially started keto last friday. I have also added progress pics, showing a comparison of me on the 24th pre keto and today. Much progress has been made visually. It's nice to see progress on the scale AND in the mirror !!

[faust06]

Wednesday the 30th

Meal 1

55g fat / 39g protein - 688 calories
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Meal 2

26g fat / 6g carbs / 40g protein - 420 calories
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Meal 3

55g fat / 39g protein - 688 calories
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Pwo snack

25g carbs / 25g protein / 5g glutamine
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Bed time snack

26g fat / 6g carbs / 40g protein - 420 calories
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Total- 162g fat / 28g carbs / 158g protein - 2216 calories

[faust06]

I am now 203 lbs. And I have lost as much weight as I really wanted to lose. Its time for me to switch over to tkd, consume excess calories, and begin packing on more muscle, as well as burning a little fat along the way. I'm happy with the quick progress I made, but I don't intend on wasting it by switching off keto.

[faust06]

Carb up day!!! Wheew. I know most people say, take 2 weeks, even three no carb ups. But, to combat mental fatigue I'm taking a carb up today, my mind will give in long before my body ever does.

Meal 1 Quiznos sub

37g fat / 136g carbs / 97g protein - 1300 calories
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Meal 2

Calories unknown- Mashed potatoes / gravy / peach slices
At a buffet, can't calculate calories, but next to no fat
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Pwo snack

30g protein 40g carb - 280 calories
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Meal 3

71g fat / 136g carb / 150g protein - 1830 calories
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Total: 108g fat / 272 + ?? carbs / 180g protein - 3410 calories

Good eating day today, started the squats and milk program, I'll call it the squats and steak program from now on . Workout was great with carbs, can't wait to switch to TKD to see how it effects my workouts!

[faust06]

Shooting for excess today, want to pack on some muscle

Meal 1

370g rib eye

62g fat / 98g protein - 981 calories
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Pwo snack - 40g carb / 25g protein - 260 calories
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Snack

60g fat - 540 calories
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Meal 2

45g fat / 72g protein - 716 calories
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Meal 3

115g fat / 107g protein - 1466 calories
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Total: 282g fat / 40g carb (pwo) / 302g protein - 3963 calories

64.04% calories from fat
30.50% calories from protein
4.03% calories from carbs (all pwo)

WOW I can't believe I absolutely nailed my macros today. And to think the ONLY carbs I had all day were in my pwo shake. Nothing else, no trace carbs. All steak and beef, no carbs whatsoever. I couldn't be happier.

If I was in keto before, that was nothing compared to this. I can feel it now like never before, the brain fog, everything. Im psyched to see what kind of gains I can make through my squats and steak program. Going to get a good sleep to see what I feel like in the morning.

Weighed 206.1 lbs in the morning. Up 2 lbs, probably water weight, from my carb up yesterday.

Workout:
Standing calf raises 135 lbs, 4 sets failure, 1 set bodyweight to failure.
Seated calf raises 45 lbs, 4 sets failure, 1 set bodyweight to failure.

[faust06]

Meal 1

56g fat / 104g protein - 939 calories
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Pwo Snack

40g carbs / 36 protein / 5g glutamine - 304 calories
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Meal 2

60g fat - 540 calories
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Meal 3

59g fat / 109g protein - 988 calories
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Meal 4

64g fat / 64g protein - 840 calories
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Total: 239g fat / 313g protein / 40g carb (pwo) - 3611 calories

From fat : 60%
From protein : 35%
From carbs (pwo) :5%

Nailed the macros again. I weighed 205 lbs today. Work out was lethargic, lacking energy.

Ketostix:
am: none
pm: moderate

EDIT*** Holy brain fog I don't know how I went from the 8th day of keto to the 10th day but thats pretty amazing, sorry guys this was the 9th day I made a mistake

[faust06]

Yesterday I wasn't able to log all my meals, but it came out to about the same as yesterdays minus a about 20g of fat.

So on the day, 220g fat, 300g protein 40g carbs and about 3300-3400 calories.

Sorry for the spotty record for yesterday but I had some other things come up.

[IwantSmallAss]

Yesterday I wasn't able to log all my meals, but it came out to about the same as yesterdays minus a about 20g of fat.

So on the day, 220g fat, 300g protein 40g carbs and about 3300-3400 calories.

Sorry for the spotty record for yesterday but I had some other things come up.

you are eating 3500kcal for cuting?
I eat 1900 and been on stall for 5 days