The Silent Keto Log

**thesilent1** · 01-06-2009, 12:36 PM

the more the merrier dude! welcome to the crazy world.

my body seems to be very "stubborn" getting into keto; i.e I would have to go a whole week to get into keto so I only carb up once every 2 weeks and very clean low GI carbs for a 12hr period and back the next day to a strict keto diet (high fat and low protein for the first couple of days post carb up)

As for ideas, I think I have loads to be honest but I work best with routine so I tend to stick to the same things day in, day out.

Here are some things you can play with:

4 eggs + 2tbsp cream 07.30am 400 1 22 34 0

100g salami 10.30am 360 0.5 27 27.5 0

1 sausage + 3 bacon rashers 14.00pm 270 6 22 20 3

120g ham + 1tbsp mayo 17.30pm 338 1 24 26 0

180g pork loin steaks 21.00pm 310 0 55 11 0

1798 8.5 177 118.5 3

38% 60%

250g meaty ribs 300 4.5 27.5 19 0

100g danish salami 475 2.5 15 45 0.5

100g Brazil Nuts 683 2 14 68 3

100g Pecan nuts 695 6 9 70 4.5

100g Walnuts 690 3.3 15 68.5 3.5

2 pork herbs sausages 330 3.6 22.3 25.1 1.4

XL bacon cheese burger 14.30pm 690 0 54 51 0

150g pork loin steak 20.00pm 370 0 40 22 0

1820 1.5 143 134.5 0

3.00% 31.00% 65.00%

50g Brazil nuts 10.30am 345 1 7.5 35 0

100g salami + large salad 14.00pm 360 0.5 27 27.5 0

2 tesco finest pork and herbs sausages 17.00pm 330 3.6 22.3 25.1 1.4

30g Whey + water PWO 20.00pm 120 0 27 0 0

chicken breast + veggies in butter 21.00pm 300 0 45 10 0

1967 6.1 153.8 141.6 0

50g Brazil nuts 10.30am 345 1 7.5 35 0

100g tin salmon + 1tbsp hells mayo 14.00pm 256 0 23 20 0

2 tesco finest pork and herbs sausages 17.00pm 330 3.6 22.3 25.1 1.4

WEIGHTS WORK OUT 19.00pm

200g mince 20.00pm 265 2.9 15 22

1708 8.5 92.8 146.1

32.00% 65.00%

NON WORK OUT DAY (WEEK 1)

4 eggs + 2tbsp cream 07.30am 400 1 22 34 0

3 sausages 10.30am 405 9 33 30 3

150g mince meat + veggies 14.00pm 400 0 38 27 0

120g ham + 1tbsp mayo 17.00pm 338 1 24 26 0

180g pork loin steaks 20.00pm 310 0 55 11 0

1853 11 172 128 0

3.00% 35.00% 62.00%

NON WOR OUT DAY (WEEK 2)

4 eggs + 2tbsp cream 07.30am 400 1 22 34 0

50g Brazil nuts 10.30am 345 1 7.5 35 0

120g ham + 1tbsp mayo 17.30pm 338 1 24 26 0

chicken breast + veggies in butter 21.00pm 300 0 45 10 0

FOOD LIST TIME CALS CARBS PROTEIN FATS FIBRE

4 eggs + 1tbsp butter 07.30am 392 1.5 25.2 31.4 0

Let me know if you can't seem them.

PS - I am in the UK so oz vs gr!!!!

**thesilent1** · 01-07-2009, 06:41 AM

Just realised I had not put in yesterday's log!!!!!

30mins cardio in the morning (450cals)
off day for weights.

Will be including food details as well:

M1 - 4 whole eggs + 1 tbsp butter
M2 - 1 tin tuna + 1 tbsp mayo, 250g spinach + 1sq Lindt chocolate
M3 - 100g salami (yum yum)
M4 - chicken breast + 1 cup broc

1650cals
116gF (64%)
129gP (32%)
15gC (3%)

stix show deep keto, so need to make sure I am staying hydrated.

Thats it for today.

I have Back/Bis tonight so will post tomorrow. Hoping to get to bw chins before end of this month; still assisted at the moment (27kg) but will get there.

Thanks for stopping by.

TH

**thesilent1** · 01-08-2009, 01:47 AM

Yesterday's log:

AM - 25mins cardio (450cals)

M1 4 eggs and butter
M2 pack of diced ham with 2tbsp mayo (hell's of course)
M3 7 rashers of bacon and spinach (love this meal)
pwo whey + 1tsp dex and 1 sq lindt choc
M4 chicken thigh and small piece of pork loin + veggies
TOTAL: 1800cals, 113gF (61%), 150gP (33%), 24gC (6%)

PM Back/Bis
assist chins 3x27kg (8,8,6) +2reps each
bb rows 3x80kg (8,8,7) +5kg
DLs 3x100kg (8,6,5) +10kg
CG rows 3x70kg (7,7,5) +15kg

EZ curls 3x40kg (8,8,6) +5kg
db hammers 2x14kg (8,8) +2kg

weighted rope crunches 3x45kg (20,20,20)

Cardio (20mins - 300cals)

Was a very good workout; weights were going up and felt pumped throughout.

I will be carbing up on saturday as its been 2 weeks on keto tomorrow; will do depletion workout on saturday morning after my normal legs workout so legs then everything else and hopefully a 60min cardio session. I will only carb up from around noon till the end of the day around 11pm. This way I hope to get back into keto quicktime on sunday; will do 60mins cardio on sunday as well.

Tomorrow will be weighing day so wish me luck!!!

PS - I made Layne's cheese cake and tasted a tsp of it last night; one word - AMAZING!!!!!!!!!

**Elektricity** · 01-08-2009, 01:51 AM

Looking good, keep it up. I bet your looking forward to your carb up. I've only been a week in keto and I'm already planning what tasty carb laden food I'm gonna have.

**thesilent1** · 01-08-2009, 01:55 AM

To be honest mate, I am kinda scared! lol I keep thinking I will mess up and simply put back the LITTLE I have lost so far. My last carb up was supposed to be only Boxing day and it started with a chocolate cake all to myself!!!! NOT GOOD!!!!!!!!! and it turned into a 2.5 day cake eating frenzy! Will not be doing that again.

I will have my pwo with 50g whey and 50g dex and then go to Buddies for some pancakes, syrup and that will be it for low GI stuff and then pasta (that I can't wait for!!) and wholemeal bread!!! I will be aiming for around 300g carbs so not too bad I think.

Any thoughts?

**Elektricity** · 01-08-2009, 02:04 AM

Originally Posted by thesilent1

To be honest mate, I am kinda scared! lol I keep thinking I will mess up and simply put back the LITTLE I have lost so far. My last carb up was supposed to be only Boxing day and it started with a chocolate cake all to myself!!!! NOT GOOD!!!!!!!!! and it turned into a 2.5 day cake eating frenzy! Will not be doing that again.

I will have my pwo with 50g whey and 50g dex and then go to Buddies for some pancakes, syrup and that will be it for low GI stuff and then pasta (that I can't wait for!!) and wholemeal bread!!! I will be aiming for around 300g carbs so not too bad I think.

Any thoughts?

When I carb up, I'm gonna try to keep it as strict as possible by sticking to 65% carbs, 30% protein and 5% fats. I'm not gonna pay too much attention to calories, but try to stay just under maintenance.

I'm looking foward to oatmeal, fresh fruit, lots leek & potato soup with ww bread and one or two cheeky pints of ale

**thesilent1** · 01-08-2009, 02:35 AM

Originally Posted by gingerguy21

I'm looking foward to oatmeal, fresh fruit, lots leek & potato soup with ww bread

Mate, you better stop now; you got me drooling already!!!

Just been on the phone to wifey telling her what I want for saturday!!

depletion workout over at around 11am, pwo, pancakes/syrup, pasta for lunch and some roast spuds for dinner!!!

I do not drink so alcohol is not my thing. I think I will have to add a little chocolate cake in there with breakfast but will still only be around 2300cals.

**thesilent1** · 01-09-2009, 02:23 AM

Hello all, Yesterday's log as follows:

AM - 35mins cardio (500cals)

M1 4 eggs and butter
M2 tin if tuna and 2tbsp mayo and spinach
M3 1/2pack of chicken and bacon filling + 1 sq lindt choc
M4 chicken thigh + veggies and small bit of layne's cheese cake (yum yum)
TOTAL: 1700cals, 123gF (64%), 130gP (31%), 22gC (5%)

Was weights off day so just relaxed in the evening.

**hamma73** · 01-09-2009, 05:48 AM

How is your weight loss going? I am going to weigh myself tomorrow AM. My Carb up last Saturday really screwed me up. It took me until Tuesday to get into ketosis.

Have you noticed that you are getting bigger and adding muscle mass? I am seeing a big difference just trying to lose the stubborn fat (Love handles lower abs).

**thesilent1** · 01-09-2009, 10:40 AM

Hey Hamma73, going well so far but not weighed myself yet; tomorrow morning before depletion work out.

Same her with the last carb up but then again, I did have a whole chocolate cake to myself!! lol

Will be carbing up tomorrow from noon till I go to bed, start with pancakes and syrup then move on to pasta, bread, potatos and oats.

I totally agree with the muscle thing; I can definitely see improvements there. Infact wifey was just on her way out to a work do and she said my chest feels bigger and harder; apparently I am filling out the t-shirt and looking good. its just the damn tummy that needs to go but I guess its last to go so its all good.

I guess with that in mind I will not be too worried about the scales as much as bf% or even just clothes fit as if I have put on muscles then my weight might stay almost the same but clothes should fit better.

Will keep you posted.

Thanks for popping round; repped!

**thesilent1** · 01-10-2009, 04:03 AM

hey peeps, so weighed myself today and also today is my first carb up day (2 weeks in keto)

scales show 193lbs (was 196lbs) so down 3lbs; I am happy. any direction down is good as far as I am concerned! lol

I had the day off yesterday so spent a bit more time doing cardio in the morning.

Yesterday's log:

am - 60mins cardio (750cals)

M1 4 egg omelette with ham, onions, cheese
M2 220g ham/mayo and spinach and bit of cheese cake
M3 pwo (whey/dex)
M4 chicken thigh and veggies
Totals: 1860cals, 120gF (60%), 165gP (30%), 22gC (5%)

PM: shoulders / traps
db press 3x22kg (8,6,4)
cleans 1x45kg(4), 2x40kg(6,5)
up rows 3x40kg(6,6,6)

shrugs 3x38kg (8,6,6)

rope crunches 3x45kg (25,25,25)

good workout but felt a bit lacking so definitely time for a carb up.

will update today's log tomorrow.

really tired now; off to get some sleep.

**Elektricity** · 01-10-2009, 04:55 AM

I decided to carb up today as well after I burnt out yesterday. Enjoy it, I've already had a big bown of oatmeal and got some homemade soup and wholewheat bread for lunch and sausage & mash for dinner. My housemate said I'd never looked so happy eating some fruit today. I devoured 2 apples as soon as I got back from the shops, lol.

**thesilent1** · 01-10-2009, 07:19 AM

Yeah, I read your burnout thread so I kinda thought you would; good on you mate.

So far I have had:
50g whey/50g dex PWO
bowl of crunchy nut with milk!!!!! (never tasted so good)
3 pancakes, 3 eggs with syrup

guess what, found myself asleep for the next 2 hrs!!!!!!!! LOL

so just woke up and have got WM pasta and sweet potato for the rest of the day (target of 400g carbs) some clean protein; I think I have gone over on my fats anyway OOPSSSS.

Did not even have my chocolate cake so at least I know I am not going over 2500 cals and I will still take in my 400g carbs so it should be all good.

Back to "normality" from tomorrow.

**thesilent1** · 01-10-2009, 10:09 AM

Okay, so I am supposed t get around 400g of carbs in me today; guess what? It's never going to happen!!! LOL

I am as stuffed as can be!!!! I guess my carb up is over now; I have been clean and so far I have had a 50g whey/dex pwo, a large bowl of crunchy nut cornflakes, 3 pancakes and syrup, eggs, sausages, 150g WW pasta, prawns, garlic bread. I cooked up some sweet potato but I doubt I will eat them. well, its only 6pm now so we wil see but in all I think its been a more controlled carb up than the last time.

To be honest I found today more of a pain foodwise than keto days; I guess I am so used to keto meals now which means less planning as most things in the fridge now are keto "friendly". Really can't wait till tomorrow and no need for egg/white seperation, tuna and no mayo, etc! lol

I feel sluggish as well; I can't believe I fell asleep after my pancakes!

Well, thats my carb up log; based on next week I might make my carb up just a couple of meals as opposed to 12noon to the end of the day.

Will weigh tomorrow and keep you posted.

Peace!!!

**Hydro215** · 01-10-2009, 10:28 PM

Originally Posted by thesilent1

Okay, so I am supposed t get around 400g of carbs in me today; guess what? It's never going to happen!!! LOL

I am as stuffed as can be!!!! I guess my carb up is over now; I have been clean and so far I have had a 50g whey/dex pwo, a large bowl of crunchy nut cornflakes, 3 pancakes and syrup, eggs, sausages, 150g WW pasta, prawns, garlic bread. I cooked up some sweet potato but I doubt I will eat them. well, its only 6pm now so we wil see but in all I think its been a more controlled carb up than the last time.

To be honest I found today more of a pain foodwise than keto days; I guess I am so used to keto meals now which means less planning as most things in the fridge now are keto "friendly". Really can't wait till tomorrow and no need for egg/white seperation, tuna and no mayo, etc! lol

I feel sluggish as well; I can't believe I fell asleep after my pancakes!

Well, thats my carb up log; based on next week I might make my carb up just a couple of meals as opposed to 12noon to the end of the day.

Will weigh tomorrow and keep you posted.

Peace!!!

On a personal note i felt VERY sluggish this carb-up day myself, i slept like 3 times during the day it was terrible i couldn't wake up after my first carb intake. Was a very weird feeling, my body must love the fat lol.

**rtmiii** · 01-11-2009, 03:46 AM

Looks like things are going well for you

**thesilent1** · 01-11-2009, 07:13 AM

Originally Posted by Hydro215

On a personal note i felt VERY sluggish this carb-up day myself, i slept like 3 times during the day it was terrible i couldn't wake up after my first carb intake. Was a very weird feeling, my body must love the fat lol.

I can definitely relate to that mate! It felt like I id not have the energy to do anything at all!! I will definitely be limiting next carbup to a half day session.

Well, got up today and was out of keto as was expected and felt not too bloated. Went to the gym and did a 45min cardio session and have been on high fat and no carbs today. protein included so hopefully should be back soon.

weight has gone up to 197lbs so 4lb up from yesterday morning which should all be water.

well, see you all soon tomorrow.

Cheers!

**thesilent1** · 01-12-2009, 01:20 PM

Hello all,
Yesterday's log:

It was the day after the carb up so stuck to low cals and did a 45min cardio session.

Was still backed up which was not good but have started taking 3 fish caps and a multivit as well daily.

mostly had eggs, loads of UHT cream! lol and loads of water.

Well, off to Darlington for the next 2 days so will feed back when I get back.

PS - Had a good chest/tris workout today but will post when I get back.

**thesilent1** · 01-14-2009, 01:09 PM

Hello peeps!!!!!

Been away for a couple of days hence why the peace you have had but I am back now!!! lol

Ok, got a couple of days to catch up on so here goes:

Monday (chest/tris)
AM - 35mins cardio (400cals)

Total 1,859cals 132.2F(64%) 22.9C(5%) 146.0P(31%)

PM - weights
bb bp 70x3 (6,6,4)
inc machine 45x3 (8,7,7)
dips 3x4

skulls 35x3 (8,8,7)
rope downs 3x30 (6,6,6)
machine dips 57x3 (8,6,6)

cardio - 15mins cardio (200cals)

TUESDAY
AM - 30min cardio (400cals)
Was on the road most of the day so diet was low but I trying something out anyway

Total 1,090cals 71.4F (60%) 9.1gC (3%) 102.9P (38%)

WEDNESDAY (today)
AM - 20min run in the middle of nowhere (250cals)

Total 1,940cals 131.4F (61%) 18.5(4%) 169.2 (36%)

PM Back/Bis
hammer lat pulls 90x3 (8,7,6)
db rows 34x3 (8,6,6)
cg seated rows 72.5x3 (8,7,5)

preacher curls 35x3 (8,8,6)
alt db curls 18x2 (6,6), 16x2 (6,6)
machine curls 40x3 (8,6,6)

ab rope crunches 35x3 (25,25,20)
leg raises 3x12

I have got a training partner now which has been really good as he is bigger and stronger so he pushes me which is what I had ben looking for.

Well, still in keto but not weighed this week yet will let you know weight on Friday.

**rtmiii** · 01-14-2009, 01:51 PM

Hmmmm... who will be the first to hit 185?

**thesilent1** · 01-15-2009, 11:54 AM

I think you ofcourse; I have not weighed yet but I think I am around 195 so a whole 10lbs to go yet!!!!!!

**rtmiii** · 01-15-2009, 02:51 PM

It would be nice to see 189.9

That would make me pretty darn happy

**thesilent1** · 01-16-2009, 04:37 AM

yesterday's log.

Was on the road most of the day so had my AM cardio as usual, then nothing till lunch time so basically fasted from the night before (8pm) to 2pm the next day and had my tin of salmon with 3tbsp of mayo. When I got home I had some turkey thigh and some brocolli in coconut cream so roughly around 1200cals for the day. No weights yesterday.

scales say 194lbs today and no carb up this weekend so should hopefully get to 190 by the end of next week and will only do a huge meal carb up next saturday and that's it! none of this whole day business that simply seems to be "1 step forward and 2 backwards!"

Will keep you posted.

**thesilent1** · 01-16-2009, 12:55 PM

today's log:

AM - 30min cardio (370cals)

M1 4 eggs and butter
M2 1 tin salmon and mayo + broccoli
M3 pwo (whey and 5g dex)
M4 150g meat balls and spinach

Total 1,673cals 121.3gF (66%) 19.9gC (5%) 125.3gP (30%)

I love this meal setup as cals and breakdown is spot on. I think I will be doing this for a long time and just exlude the PWO on non-workout days.

PM shoulders/traps/cardio

db press 3x24kg (8,6,4)
hammer press 3x50kg (8,6,6)
up rows 1x45kg (5), 3x40kg (7,6)
side raises 3x14kg (8,8,6)

db shrugs 3x38kg (8,8,8)

20min cardio (300cals)

shattered now so off to bed.

PS - I have the worst tooth ache at the moment; my damn wisdom tooth is killing me. being popping pills all day. I need help!!!!!!!!!!!!
peace!

**thesilent1** · 01-17-2009, 02:45 PM

Today's log:

AM - NO cardio, tooth was killing me all night so did not get a good night's sleep; ticked off!!!

M1 4 eggs and butter
M2 2 sausages
M3 3chicken thighs, 1 drumstick and a nice range salad

Total 1,673cals 121.3gF (65%) 19.9gC (3%) 125.3gP (31%)

diet was very easy today and no hassle; I think I will try and keep thing really simple for a while. See if I see any changes.

Was supposed to do legs today but just relaxed; will do legs tomorrow.

Strange thing is that I look like I am packing on some muscle (t shirt sleeves getting tight etc) but the scales are slow going down so its a strange one really.

I will have to test BF% soon to see if I am swapping one for the other; muscle for fat.

**Hydro215** · 01-17-2009, 02:54 PM

Oh looking forward to the BF% Keep it up!

**thesilent1** · 01-17-2009, 02:59 PM

i am dreading it really! lol

**thesilent1** · 01-19-2009, 12:18 AM

Yesterday's log:

AM - NO cardio!!!!! damn wisdom tooth is draining all my energy

M1 - 4 eggs and butter
M2 - tin of salmon and mayo + spinach in butter
M3 - 150g meatballs and 3 fried eggs (lovely!!!)
Total 1,674cals 130.0gF (68%) 11.2gC (2%) 116.9gP (30%)

could not do my leg workout either; my mouth aches beyond belief. I am not going into to work today as I really need to sort this tooth out.

Can't swallow spit, can't close my mouth as gums are swollen, can't chew on that side!!!! It's pathetic really but hey I am a man and no matter what we lift in the gym illness turns us into wimps! lol (my excuse anyway)

If it was my wifey on the other hand; she would just "deal" with it and off to work.

Oh well, not sure if I can do chest and tris today.

on different note, scales show 192lbs today (not had a movement for a while as well).

**thesilent1** · 01-20-2009, 10:31 AM

Yesterday's log:

AM - No cardio (tooth ache still hurts)

M1 - 4eggs and butter
M2 - tin of salmon and mayo + spinach in butter
M3 - pwo (whey and 10g dex)
M4 - 150g meatballs and brocolli

Totals: 1,571cals 109.8gF (63%) 19.9gC (5%) 125.2gP (32%)

PM - chest and tris

smith bp 3x65 (8,7,6)
db bp 3x26 (8,8,8)
dips 3x4 + 3negs
machine flys 3x75 (8,6,4)

skulls 3x35 (8,6,6)
tri downs 3x55 (6,6,6)
machine dips 3x57.5 (8,6,4)

no cardio as was shattered but was a good work out. my new w/o buddy is bigger and stronger so its always challenging which is what I need.

Went to the dentist yesterday, so on antibiotics now. should be back to normal soon I hope.

Well, thats all for now.

**thesilent1** · 01-21-2009, 11:15 AM

Yesterday's log:

AM - 35mins cardio (400cals)

Total 1,428cals 100.3gF (63%) 2.2gC (2%) 123.6gP (36%)

PM - No weights

tooth is much better so back in action as they say.

had a good back workout today; will log tomorrow.

that's all folks!

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