KETO Update

[hamma73]

Yes I do use the stix and I do notice when I am in Ketosis it comes off rather fast. It is slowing down a bit. I have noticed my waist is slowly going down... Right before Christmas my belt was on its last notch. Now I have gone down four notches. I just have to continue to be patient.

My carb up on Saturday was a little bit on the dirty side. Had some ice cream and pizza. Sunday I was good (Has Salami/Cheese/Sour Cream/Four cheese burgers/Mustard/Salad with blue cheese).

I am hovering around 285 after cheat day. I think I am going to try a very, very clean carb up next Saturday. My goal is to have two bowls of cheerios with two bananas and either a light pasta dinner or maybe go to a Japanese Steakhouse with fried rice. I am going to try and keep it more clean....

Personally I was hoping to be under 275 lbs by the end of the month so we will see. Today I plan to have my BF % done and I will use that over the next couple of weeks.

Did HIIT cardio this morning with some abs. Give the macros for the day tonight.

[hamma73]

Did HIIT AM on an empty stomach. Felt good and I am going to try it again tomorrow AM:

Food for the Day

P F C
3 Shakes 60 4 12

Lunch
4 Hot Dogs 20 52 2

2 Cheese Sticks 12 8 2

Salami/Cheese 22 28 4

Grilled Chicken (2) 52 1 0
Lettuce 0 0 4
Ranch 2 32 5

Protein 168 G x 4 = 672 Calories
Fat 125 G X9 = 1125 Calories
Carbs 29 G = 116 Calories

Total Calories - 1913 -
Protein - 35%
Fat - 58%
Carbs - 7%

I felt good even though I was under 2000 calories. No lifting. This week will be the last week I will lift and run separate. Starting next week I will lift and do cardio in the AM (5:00 AM). I will do one body part every morning and good right to cardio (HIIT or LISS). I am losing inches gradually in my belt and waist. I was it was faster though. I do like having the grilled chicken salad for dinner.

Tomorrow will be different. No school. I am taking my staff to the Naval Academy to meet with their defensive coordinator and talk football (They run a 3-4 defense). Lunch will either be on base or out. If we go out I will probably do a grilled chicken salad for lunch. Saturday I will weigh myself. If I do NOT break the 280 lb mark I will not do a carb up that day. I will wait for the following weekend. I think by kicking myself out of KETO I am spinning my wheels. My goal is fat loss and weight loss and I may suffer with size and lifting, but I will focus on that over the next month.

[Hydro215]

Yes I do use the stix and I do notice when I am in Ketosis it comes off rather fast. It is slowing down a bit. I have noticed my waist is slowly going down... Right before Christmas my belt was on its last notch. Now I have gone down four notches. I just have to continue to be patient.

My carb up on Saturday was a little bit on the dirty side. Had some ice cream and pizza. Sunday I was good (Has Salami/Cheese/Sour Cream/Four cheese burgers/Mustard/Salad with blue cheese).

I am hovering around 285 after cheat day. I think I am going to try a very, very clean carb up next Saturday. My goal is to have two bowls of cheerios with two bananas and either a light pasta dinner or maybe go to a Japanese Steakhouse with fried rice. I am going to try and keep it more clean....

Personally I was hoping to be under 275 lbs by the end of the month so we will see. Today I plan to have my BF % done and I will use that over the next couple of weeks.

Did HIIT cardio this morning with some abs. Give the macros for the day tonight.

The belt notches are the best results you can see in my humble opinion. That is awesome news keep it up.

[hamma73]

Did some cardio AM (LISS) 40 minutes. We went to Navy as a staff to meet with their coaches. Had lunch at Fridays - Chicken wings and grill chicken cesar salad. Dinner 4 eggs. Had some nuts and cheese sticks too.

Went back to my gym tonight and did chest and triceps. Good, good workout. I did 60 dumbells for a warm up of 15 flat bench. Did 80's for 12 with a 45 second break and from there did 100's for 10. Another 45 second break did 100's for 6 (Was gassed on that last set). No loss of strength that is for sure.
Incline 185 / 205 /225 / 245 - All for five reps (245 for only 4).
Again just shows I am increasing strength and actually I am at my strongest now AT THE AGE OF 35 SINCE I HAVE BEEN DONE PLAYING.
Breakdown below
Protein - 173 x 4 = 692 Calories - 34%
Fat - 139 X 9 = 1251 Calories - 61 %
Carbs - 28 X 4 = 112 Calories - 5 %

Total Calories - 2055

Off tomorrow. Low calories again. My energy is fine so far at around 2000 calories. I am going ot keep this up tomorrow. I am really leaning towards NO carb up on the weekend. Probably will do wings to go one night and Outback the other night.

Hydro, yeah the 44 pants are starting to loosen up.... Probably about 10 pounds from the 42 pants.

[hamma73]

Wednesday update - Off no workouts:

2 Shakes - 40 / 3 / 6

4 Hot Dogs - 20/ 52 / 3

Salami 10/ 20 / 2

Cheese 35/ 30/ 5

Steak 31/ 12 / 0

Chicken Breast 25/ 0 / 0

Romaine Lettuce 1 / 0 / 4

Blue Cheese 2 / 30 / 4

Protein - 133 G x 4 = 532 Calories

Fat - 147 G = 1323 Calories

Carbs - 24 G = 96 Calories

1951 Calories - = 27% Protein
68% Fat
5 % Carbs

Tomorrow lifting and cardio day.

[hamma73]

Break down from Thursday - A little behind:

3 Shakes - 60 / 4.5 / 12

Cheese - 24 / 16 / 4

Salami - 5/ 10 / 1

3 Hot Dogs 15 / 36 / 2

Salad Blue Cheese 2 / 15 / 2

Wings 22 51 / 93 / 0

Celery
Blue Cheese 2 / 15/ 3

Totals:
Protein - 156G x 4 = 624 Calories
Fat - 190 G x 9 = 1710
Carbs - 24G x 4 = 96

Total Calories - 2430
Protein - 27%
Fat - 70%
Carbs - 3%

A little off. I tell the wings were really good. For 10 wings to go wings
50 Protein and 45 Fat - 0 carbs

Cardio - HIIT Heart Rate up to 172.. Kept it between 156 - 166 most of the time. Went 9 intervals. Starting to really ger my wind back. - 25 minutes 420 calories.

I am pushing my last notch on my belt. I am hopeful by next Wednesday I will be on the final notch. Hopefully in Two weeks it will be time for my lower size belt.
Had on 42 pants yesterday for the first time in a while. Will not weigh myself for a while.. Go off of the mirror and pants for now. Also NO Carb up at all this weekend. I have been in Ketosis since Tuesday Night and I want to stay for a while. So Outback this weekend but no carb up.

Tonight Lifting Shoulders/Neck/Biceps with Cardio.

Also I have not had a beer or alcohol since the first week in December. Just kind of hit me. I think I will hold off until February 6th when we go away to a coaches convention. By then it will be two months.

[dodgeman967]

Keep it up man, your doing awesome!!

[hamma73]

Good Weekend - No carb up. Steak and wings Saturday.... Sunday Wings, Sausage/ Shakes and some cheese and peanut butter (Ranch and Blue Cheese too).

Saturday did some lifting (Biceps) but really went to the gym for some pick up b-ball. Played about 5 games (3 full court) 2 half court. Good run. Really sore the next day. My age is catching up.

Off Sunday -

Monday AM Workout (Chest - High reps one minute break and 35 minutes of cardio).

Food
Shakes 60 - P F - 4.5 C - 12

Egg/Cheese/Ham 45 27 11

Cheese Stix/Turkey 39 18 6

Peanut Butter 7 16 5

3 Cheeseburgers 62 90 2

Lettuce 1 0 3

Ranch 2 15 2

3 Pickles 0 0 3

Olive Oil 14

Protein - 216 x 4 = 864
Fat - 185 x 9 = 1665
Carbs - 45 x 4 = 180

Calories - 2709
Protein - 32 %
Fat - - 62%
Carbs - 6%

I like this break down better.... I feel like keeping my calories at 2000 a day was putting me into starvation mode. I don't think I was getting my fat levels high enough last week. I am 6'3" around 280lbs so 2700 calories should be good in this cut. I am very active lifting and running 4-5 days a week.

I just don't think eating 2000 calories a day is healthy for me. I plan to weigh myself tomorrow or Wednesday...

Now if I am not in the 270's by this weekend I might look at some other options. I may have some introduce some carbs into my daily diet (Bowl of cheerios with bananna). I am getting leaner and my waist is getting smaller... I just should not do this at 2000 calores. So we will see. Tomorrow Cardio and Triceps.

[hamma73]

SO this morning I am doing shull crunches and I pop up and I feel a little something in my lower back butt area... Well I keep pushing along (OUCH). I was determined to do 40 minutes on the eliptical LISS (Burned 585 calories) but man I am getting old. I am really having trouble. Not doing a carb up is helping though. I am noticing in my midsection I am losing the fat pretty quick. My goal is by this week to be on the last notch of my belt. Hopefully next month I can start wearing my 42 pants consistantly and new belt. I will have my diet for the day tonight.

[weber25]

great work

[hamma73]

Good Day -

Decided to buy some steaks from walmart with bacon (Really good). I also bought some new whey powder -
1 scoop
26 g protein
2 g Fat
3 g Carbs

My last shake had 20 protein and 4 carbs... Not bad tasting -

For the day -

P F C
Shakes 66 8 11
Peanuts 13 22 4
Almonds 12 30 4
3 Cheeseburger 60 84 0
3 Pickles 3
Lettuce 1 0 3
Blue Cheese 0 15 2
2 Steaks 76 24 4
Broc/Cheese/butter 10 25 8
turkey 7 0 1
Cheese stix 12 10 1

Protein - 257 x 4 = 1028 Calories - 33 %
Fat - 210 x 9 = 1890 Calories - 61 %
Carbs - 42 x 4 = 168 Calories - 6 %

3086 Calories - Total

Totals a little high. Will adjust to get closer to 2700- 2800.... Though I did get a nasty workout today (Triceps / Abs) and 40 minutes of cardio. Cardio alone burned close to 600 calories. So I am still below maintenance.

Adding nuts to my diet. I will not have Burgers and steak the same day.. I will mix it up so I get the calories down. My macros look good though. I decided I will weigh myself on Saturday AM (I was going to tomorrow but decided not to).

May do some cardio tomorrow but may change my mind. I have not put on my dress pants since Friday (Off teaching Monday and Tuesday) so it will be interesting to see how they fit tomorrow. Goal is the last notch on the belt. We will see.

[hamma73]

Off from working out today. just watched my players workout doing cleans, jerks and snatches. They kicked ass. Really proud of them.

Break down on Macros and notes:

P F C
Shakes 78 6 9
String Cheese 24 20 3
2 Cheese burgers 43 63 0
Romaine Lettuce 2 0 6
1 oz Peanutes 7 14 3
2 oz Smoked Almonds 12 30 4
Blue Cheese 1 15 2
Olive Oil (2 tbs) 0 28 0
Chicken Breast(1 1/2) 40 1 0
Ham 15 4 4


Protein - 221 G x 4 = 884 Calories - 34%
Fat - 181 G x 9 = 1629 Calories -62%
Carbs 31 g x 4 = 124 Calories - 4%

2637 - Total Calories (I like that number)

Some notes:
1. New Whey 26 G / 2 Fat/ Carbs 3..... Like that way it tastes
2. Nuts - This has been a good addition to diet
3. Romaine Lettuce - Having two servings (Lunch and Dinner)
4. Olive Oil / Red Wine - Grilled Chicken salad - good stuff


Tomorrow plan to do Cardio (40 minutes LISS), Biceps and ABS. Looking forward to my weigh in on Saturday.

Friday - I am going to wear my sizw 42 pants and hopefully LAST notch on belt.

[hamma73]

Good day. Did 30 minutes of cardio (Burned 495 calories). Will lift and cardio tomorrow. last notch on belt and will wear my 42 jeans to school tomorrow. Breakdown:

P F C
Shakes 72 7 13
Cheeseburgers 43 63 1
Nuts (4 oz) 28 55 8
4 Hot Dogs 20 60 4
Pickles 2 0 0 2
Cheese 21 15 2
Ham 10 3 3
Chicken 15 0 0
Romaine Lettuce 0 0 2
Ranch 1 14 2

Protein - 210 x 4 = 840 Calories - 29%
Fat - 217 x9 = 1953 Calories - 66%
Carbs - 37 x 4 = 148 Calories - 5%

2941 Calories

Not bad. Pretty good macros. Will weigh myself Saturday AM - No Carb up. Tomorrow day 15 with no carb up... Feel fine personally.

[thesilent1]

good stuff man! soon it will be size 32" jeans!!!!!!!!!! come on!!!!!!!!!!!

[LongbowFoSho]

Looking good, ham. I'll tell you what I told jecristragedy:

"Yeeouu can doooeeet!!"

That is all.

[hamma73]

Well weighed myself this AM and I am 280 lbs.... Not too bad. I have lost 19 pounds since 12/22/2008. I also have dropped 5 notches on my belt...
1. Belt - On last notch
2. Pants - 44 were very, very tight.... Now loose.
3. Can were some of my 42 pants comfortably....
4. Had on my 42 jeans yesterday on the last notch... Feel good.

At 6'3" 280lbs I am very "thick" and I can see my four pack pretty good. I am going to try and get my body fat % this weekend or Monday at school. Breakdowns for Friday -
P F C
Shakes 78 6 9
Lunch 2 burgers 43 61 1
Hardees low carb-bacon 70 65 4
Burger no ketchup
Romaine Lettuce 1 0 2
Nuts 3(oz) 21 44 6
Blue Cheese 0 40 4
Pickles 3
Cheese 12 10 2
Turkey Breast 7 0 1

Protein - 232 x 4 = 928 - 30%
Fat - 226 x 9 = 2034 - 66%
Carbs - 32 x 4 = 128 - 4%

Total Calories - 3090 - Total

Good Macros - Like to keep my calories down below 2500 on non workout days. Today plan to do shoulders/neck/cardio...

Slowly but surely getting there

Day 15 No Carb up. I am getting to hold off until next Saturday. Plan to have some wings today.

[jecristragedy]

Well weighed myself this AM and I am 280 lbs.... Not too bad. I have lost 19 pounds since 12/22/2008. I also have dropped 5 notches on my belt...
1. Belt - On last notch
2. Pants - 44 were very, very tight.... Now loose.
3. Can were some of my 42 pants comfortably....
4. Had on my 42 jeans yesterday on the last notch... Feel good.

AWESOME! maybe i need to get a belt... haha. i had a little 'spillage' in the jeans im wearing now, and theyre kinda loose but i cant tell how much looser and theyre not falling off yet, boo... the belt would be a good way to judge!

[hamma73]

yeah for me the belt has always been an indicatory. Once I get around 40 pants I am more at my comfort zone. For me I have some muscle so I go off of my waist and fat % more then just weight...

[hamma73]

So yesterday I had a good day.... Did 40 minutes of cardio and burned 635 calories. I also did shoulers and traps.

Food for the day:

P F C
Shakes - 92 8 10
2 7 oz steaks 72 24 4
20 Wings (to GO) 100 80 0
Blue Cheese 0 40 3
Nuts 7 15 3
Celery 2

Protein - 271 x 4 = 1084 - 41%
Fat - 167 x 9 = 1503 - 56%
Carbs 22 x 4 = 88 - 4%

Total Calories - 2675

So I dropped another two pounds from yesterday. I weghed myself this morning and dropped two more pounds.. Hopefully I am breaking at sticking point.


I was going to add some carbs today but I am going to keep on going without carb ups until Saturday.

[thesilent1]

all good dude!

[hamma73]

Ok Today did -
ABS
Cardio - 30 minutes 289 carlories (LISS after abs and biceps)
Biceps

Macros
P F C
Shakes 144 7 10
Eggs/Cheese 42 38 2
2 Hot Dogs 10 30 1
Nuts (2 oz) 14 30 3
4 Burgers 72 112 0
Broc/Chesse 10 7 8
Pickle 1
Heavy Whip 2

Protein - 292 x 4 = 1168 - 36 %
Fat - 224 x 9 = 2016 - 61 %
Carbs - 27 x 4 = 108 - 4 %

Totals - 3292 Total Calories (Those burgers did me in... )

Going to focus on raising my protein to around 270 - 300 + Daily (Makes me feel fuller) I am also going to reduce my fat this week as well... Not quite a 30- 65 split... mayne more of 45 - 50 split... Want to see how this does this week.... Raise protein and drop fat.

If I still feel sluggish tomorrow I will have a carb meal to shake it up.

[LongbowFoSho]

Waffle House hashbrowns make a great carb-up meal, lol.

[hamma73]

So 16 days I was hitting the wall... Holding steady again at 278 this morning I decided to take the plunge. Here is the breakdown:

P F C
Shakes 145 8 10
Cheerios -2 4 2 36
Banana 0 0 25
Skim Milk 7 0 12
Nuts -4 OZ 28 60 8
Subway 6 inch turkey 35 4 45
Baked chips 2 2 25
Powerade 0 0 45
Gatorade (PWO) 0 0 35
Grilled Chicken 50 0 0
Broc/Cheese 10 7 8
Rice (2) 3 0 82

Protein - 283 x 4 = 1132 Calories - 35%
Fat - 83 x 9 = 747 Calories - 23%
Carbs - 331 x 4 = 1324 Calories - 41%

Meals

Breakfast - Cheerios 2 cups/skim milk/banana

Lunch - six inch subways turkey and cheese on wheat / baked lays... Powerade

Dinner - 2 grilled chicken breast / 2 cups of rice / broc and cheese

2 protein shakes throughout the days with nuts...

PWO Shake and gatorade


Workout was insane today... Did 15 sets of chest (Bench/DB/Incline/Flies)... I felt my strength... Felt good not tired....

40 Minutes of cardio....

I finished my cardio hard with my HR over 160.. I was flying and still had energy... I did not feel tired or so after the workout... I also had energy tonight.. I was not tired or exhauseted...

I like this Clean Carb up... No junk (No sweats/ice cream or crap). I also stayed below my maintenance (6'3" 275lbs) got more fats mostly from my almonds....

I am going to go back to KETO for the rest of the week... The carbs, really, really helped though...

I may in a few weeks go to more of TKD or low carb diet.. I am so active and workout so hard... I like my meals for today.. What I would do is cut my cheerios and Rice in half and I also will not have the Gatorade or powerade on a consistant basis.. I also would add more veggies and a few less nuts...

I like a split of
300 grams Protein
120 -140 healthy carbs (Brown rice/Past/Cheerios/Oatmeal/Wheat Bagel)
Under 80 Fats

Total Calories - 3203

[Hydro215]

Looking great! Do not get down about the wall you hit, you will overcome it.

[hamma73]

Back on the wagon after the little carb up yesterday. So here it is:

Triceps - 15 Sets
Cardio - 30 minutes
ABS -

Calories Burned at Gym - Cardio 355 + workout = 500 calories (Close proximity)

P F C
Shakes 144 8 8
Pickle 1
2 Slices dbl wheat 8 2 8
Nuts (5 oz) 40 82 11
Romaine Lettuce 1 0 3
Olive Oil 24
Cesar Dressing 1 20 1
Cheese 15 18 0
Mayo 10
Turkey breast 25 0 5

Protein - 225 G x 4 = 1000 Calories
Fat - 164 G x 9 = 1476 Caloires
Carbs - 37 G x 4 = 148 Calories

Total Calories - 2624

Couple of observations:
1. With the carbs yesterday I noticed more energy at the gym and also I was not as tired, sore or fatigued... Tonight I was little spent.
2. I do look leaner / muscular - Can see the muscles filling in a little..

This weekend I have a big Dinner at Magiano's in Tysons VA (Great Italian) and also will be at a SUper Bowl Party... So This weekend will be a big carb up.

It will be interesting to see how I do on Friday when I weigh myself again.

[thesilent1]

All the best dude

[hamma73]

Well after going two days without carbs I busted down again... Weighed myself and was right where I was before Tuesday 278...

So Today I did 30 minutes of cardio and Shoulders / Traps... Again got through the workout really well... My cardio was the best so far... I was going had a ton of energy and really had my heart rate going to... I also did not feel tired or run down when I came home.. Macros for today:

P F C
Shakes: 144 22 10
Cheerios: 3 4 40
Banana: 0 0 25
12 inch subway Turkey 38 9 92
Baked Chips 0 2 25
Powerade 0 0 45
G2 (PWO) 0 0 14
Nuts 3 (3 OZ) 20 45 8
Romaine Lettuce 0 0 3
Olive Oil 0 14 0
Rice (Cup) 3 2 35
Grilled Chicken 48 0 0

Protein - 253 G x 4 = 1012 - 34 %
Fat - 98 G x 9 = 882 - 28%
Carbs - 277 G x 4 = 1108 - 37%

3002 Calories -

I will see how I feel tomorrow...

[dodgeman967]

Hows everything going with you? Haven't heard anything in a while.

[poetical_ninja]

Hamma, great log.

Lots of info in there, and really useful!

I have one bone to pick- your HIIT routine. I LOVE HIIT...I got awesome results last summer doing HIIT on a non-keto diet though.

I was looking into doing some today, but there is so much conflicting advice that fasted AM cardio should strictly be LISS to prevent muscle catabolism, since HIIT requires glucose and cannot be performed from fat storage. So at this point I was ready to stick with my fasted LISS.

Seeing your log has made me question that decision...you've been doing HIIT before breakfast with apparent great results. Can you tell me a bit more about any muscle loss/ or measurements that you're taking?
If it goes to show that ou're not losing muscle when doing some HIIT a few times a week, I'm jumping right back on that bandwagon!

[dodgeman967]

Hows it going? Any updates?