///cfh1973's Keto Log\\\

[cfh1973]

Stats

Age: 35
Weight: 218.8
Height: 5'10"
Waist 39"
BF: 20%

I will post some pics this weekend.

I lost a good amount of weight from January 12th to now but have been stalled for the last few months. I have to admit that I haven't been real strict and this past weekend I went on vacation and put 5Lbs. back on. I think for me to have any more success, I need to do something drastic. When I get bored with something I just let it go. With keto, I have to be strict on myself and it's new and interesting. So, it begins. I will be logging my workouts and my meals, every once in a while.

Here we go...

[cfh1973]

I've spent all day planning my CKD according to the layouts on here. I want to know what you guys think.

Sunday - Thursday

Cals. 2618
Fat 185.4g (1658 cals.) 64%
Carbs 59.3g (12g coming from fiber supp.)(212 cals.) 8%
Protein 180.3 (720 cals.) 28%

Friday will be the same but I will add a couple pieces of fruit an hour before I work out and add skim milk in my post workout shake. Saturday I plan to keep it pretty clean with lots of good carbs and low fat. I will also be concious of my protein, keeping it level with all other days.

I plan to work out 3 days a week with a combination of strength/hypertrophy. I will be keeping cardio to a minimum. I will probably walk for 30 min. twice a week and continue with my normal activities. I am moderately active. I figured it up and I will be at a 500-700 calorie deficit every day.

I will continue to drink a gallon and a half of water a day.

How does this sound to everyone? Am I missing anything?

[swimmer32]

Good luck OP! It looks pretty good so far, just see how it works and adjust as needed. For me, I'd never lose weight on that many calories. I started with my bodyweight times 12, and then decreased from there as I lost weight. But it's all about finding out what works best for you. I'd suggest upping your protein a little bit more if you could - but at least you're at one gram per lean body weight.

Keto will definitely keep your diet strict. I was always freaked out about cheating since I was taking in so much fat. I can't imagine eating 60% fat to get into keto and then cheating would be good!

[cfh1973]

Good luck OP! It looks pretty good so far, just see how it works and adjust as needed. For me, I'd never lose weight on that many calories. I started with my bodyweight times 12, and then decreased from there as I lost weight. But it's all about finding out what works best for you. I'd suggest upping your protein a little bit more if you could - but at least you're at one gram per lean body weight.

Keto will definitely keep your diet strict. I was always freaked out about cheating since I was taking in so much fat. I can't imagine eating 60% fat to get into keto and then cheating would be good!

Thanks man. Yeah, I'm gonna stick to this for a couple weeks and then adjust from there.

[cfh1973]

I just had a salad for lunch and I am stuffed. Crazy!!! It was quite tasty as well.

Ham Salad

2 cups lettuce
4 oz. fried ham
1/2 cup shredded monterey/jack cheese
4 tbsp. Italian dressing

Calories: 510
Fat: 38.7g
Carbs: 13g
Protein: 25.5g

[SiZcO18]

I just had a salad for lunch and I am stuffed. Crazy!!! It was quite tasty as well.

Ham Salad

2 cups lettuce
4 oz. fried ham
1/2 cup shredded monterey/jack cheese
4 tbsp. Italian dressing

Calories: 510
Fat: 38.7g
Carbs: 13g
Protein: 25.5g

Good salad lol.. Good luck i'll make sure you to keep track of your progress!

[taf1968]

Hey, bro . . . bear in mind I don't claim to be an expert, but here's my two cents:

You might be a tad high on carbs . . . you'll probably be ok, but try as best as you can to stay under 20g carbs per day (after fiber is subtracted). Some people are fine going a little above that--but just my take while you get settled in. You'd be at close to 50g "net carbs" based on what you laid out, wich is more than most people aim for at first. Just make up the cal difference with some fat. Most people aim for that <20g mark when starting.

Don't do a carb-up that first weekend . . . wait until the end of the 2nd week. That will help you get acclimated and get your body better fat adapted. Then you can go for the weekly carb-ups beyond that. Sounds like you are going to keep it clean on your carb-up, which is great.

Personally, I would skip the fruit . . . you can maybe get away with some berries every now and then, but I wouldn't go with fruit on a regular basis while you are on this diet--especially not "a couple pieces" (fruit can have a lot of carbs--and it's supposed to refill liver glycogen and not your muscles, according to what I have always seen here). Maybe have some on your carb-up day. You could add a small amount of carbs post-workout if you want (like 15g dextrose, maltodextrin, etc with your protein shake) but I would steer clear of the fruit and see how it goes.

[swimmer32]

I agree with the above on waiting two weeks to carb up. I assume that Friday fruit is just before your depletion workout, followed by your workout and then a carb-up of some kind? If so, then that's fine. But other than that fruit is generally frowned upon on CKD.

Also, your salad looks high in carbs.......I assume that's your gross carb total? Don't forget you can subtract out your fiber grams from your carb total to get your net carbs. Where did the rest of your carbs come from? The dressing? If so, then switch to a full fat dressing - there are many types with little to no carbs.

[cfh1973]

Hey, bro . . . bear in mind I don't claim to be an expert, but here's my two cents:

You might be a tad high on carbs . . . you'll probably be ok, but try as best as you can to stay under 20g carbs per day (after fiber is subtracted). Some people are fine going a little above that--but just my take while you get settled in. You'd be at close to 50g "net carbs" based on what you laid out, wich is more than most people aim for at first. Just make up the cal difference with some fat. Most people aim for that <20g mark when starting.

Don't do a carb-up that first weekend . . . wait until the end of the 2nd week. That will help you get acclimated and get your body better fat adapted. Then you can go for the weekly carb-ups beyond that. Sounds like you are going to keep it clean on your carb-up, which is great.

Personally, I would skip the fruit . . . you can maybe get away with some berries every now and then, but I wouldn't go with fruit on a regular basis while you are on this diet--especially not "a couple pieces" (fruit can have a lot of carbs--and it's supposed to refill liver glycogen and not your muscles, according to what I have always seen here). Maybe have some on your carb-up day. You could add a small amount of carbs post-workout if you want (like 15g dextrose, maltodextrin, etc with your protein shake) but I would steer clear of the fruit and see how it goes.

The fruit is meant for the beginning of the carb up cycle. I went by the layout given on several sites and it said the fruit on Friday is meant to help you through that final workout and then after the workout you continue with your carb-up through to Saturday at midnight. Should I still avoid it following these rules?

Thanks for the advice.

[cfh1973]

I agree with the above on waiting two weeks to carb up. I assume that Friday fruit is just before your depletion workout, followed by your workout and then a carb-up of some kind? If so, then that's fine. But other than that fruit is generally frowned upon on CKD.

Also, your salad looks high in carbs.......I assume that's your gross carb total? Don't forget you can subtract out your fiber grams from your carb total to get your net carbs. Where did the rest of your carbs come from? The dressing? If so, then switch to a full fat dressing - there are many types with little to no carbs.

My dressing has only 3g carbs per serving. I could go for 2 tbsp. instead of 4. That would drop me to 3g.

If I subtract my dietary fiber from my total carbs, then I am at 44.2 carbs for the day. Is this still too much?

[Jasonc06]

Yes it is still too much...you suppose to be under 30g of carbs

[taf1968]

The fruit is meant for the beginning of the carb up cycle. I went by the layout given on several sites and it said the fruit on Friday is meant to help you through that final workout and then after the workout you continue with your carb-up through to Saturday at midnight. Should I still avoid it following these rules?

Thanks for the advice.

Ah, gotcha . . . I thought maybe that was a daily thing--must have read too fast. If it's for your depletion workout then yeah, go for it!

[cfh1973]

Yes it is still too much...you suppose to be under 30g of carbs

I refigured and took out all carbs that are dietary fiber and I end up at 32.7 carbs per day. How is that?

[cfh1973]

Ah, gotcha . . . I thought maybe that was a daily thing--must have read too fast. If it's for your depletion workout then yeah, go for it!

Yeah, its my final workout of the week and its back day with deadlifts, so it should deplete me pretty well. That is the only time I will have fruit, and on my carb day. Or should I stay away from fruit on my carb day as well?

[swimmer32]

Yeah, its my final workout of the week and its back day with deadlifts, so it should deplete me pretty well. That is the only time I will have fruit, and on my carb day. Or should I stay away from fruit on my carb day as well?

Enjoy fruit on your carb-ups. I know I do!

[taf1968]

Yeah, its my final workout of the week and its back day with deadlifts, so it should deplete me pretty well. That is the only time I will have fruit, and on my carb day. Or should I stay away from fruit on my carb day as well?

Enjoy fruit on your carb-ups. I know I do!

For your depletion workout and on your carbup, you'd be fine with a little fruit. Go for it. Just not during the week

If you are really down around that 30g carb/day mark, you will probably be fine. Most people aim for 20g or less especially when starting, but see how you do with it. If you are working out hard and not getting hidden carbs that take you higher above that I'm betting it'll be fine.

[cfh1973]

Legs - Shoulders - Abs

Squat - 155x8, 185x5, 240x5/5/3 (PR up 5 Lbs.)
Leg Curl - 55x12/12/9 (up 1 rep)
SS
Single Leg Extension - 55x12,12/10,10/8,8

(Shoulder Warm-up)
Dumbbell Press - 50x10/10
SS
Lateral Raise - 20x10/10

Military Press - 140x5/5/3
Front Raise - 25x12/12/10 (up 2 reps)
Barbell Shrug - 205x12/12/9

Crunch (arms across chest) - 0x20/20/15

Good workout for the first night on keto. I know my strength may go down a little because I was pretty wasted at the end. It's all good though. I think I am already in ketosis though, I have that nasty taste in my mouth and my urin smells like raw sewege.

[cfh1973]

Chest - Tris - Abs

Barbell Bench Press - 135x5-5, 155x5, 205x5-4-3
Dumbbell Flye - 50x12-9-6
Single Arm Incline DB Press - 25x12,12-12,12-10,10

Skullcrusher - 60x12-12-8
Seated Dumbbell French Press - 25x12-10-10

Weighted Side Bend - 25x20-20-20

Great workout tonight. I didn't feel too much of a loss of strength and no slow-down.

[cfh1973]

Well, the energy level is really low today. I'm spacing out a lot. I have been getting around 7 hours of sleep so I think I might up it to 8 and see if that helps. The taste in my mouth is a lot stronger today and no matter how much water I drink I have a little bit of yellow tint in my urin. I think I am definitely in keto now. I am going to pick up some sticks this weekend to be certain. Here are some picks of the beginning.

[RpplesonFrmiSea]

Sub'd, I'm in ^_^.

Looks good so far man, you're heavier than me so you may be able to handle those carbs for keto, but I'm all in balls out get in get out for this thing, so I keep my carbs to a minimum (<1g caesar dressing, everything else comes from eggs, dietary fiber, things that don't add up to more than 12g in a day). Totally up to you though, if it isn't broken don't fix it you know?

In any case, I look forward to seeing the progress!
Oh, and the extra sleep is so very necessary; I neglected it for awhile but it makes all the difference.

[cfh1973]

Back - Bis - Abs

Stiff Deads - 135x5, 185x5, 205x5, 235x5/5/5 (up 1 rep)
Barbell Row - 135x12/9/8 (up 2 reps)
Reverse Flye - 50x12/10/9 (up 1 rep)

EZ Bar Curl - 60x12/9/7 (up 1 rep)
Dumbbell Hammers - 15x10,10/10,10/9,9

Leg Lift - 0x20/20/8 (abs gave out on me)

Well, my first week of keto went well. I didn't lose any strength so far and my energy has only been slightly lower. I'm going to tighten up on the carbs some more this weekend and get them as close to zero as possible. I'm really expecting good things from myself on this diet. Thanks for all the help and comments so far everyone. Weigh in tomorrow.

[cfh1973]

WOW!!! It's working. I weighed in at 211.6 this morning. That's down 2.2 from before I went on vacation and had the water gain. I also lost 1" in my waist. Yes, that's right, an inch in one week. I'm so happy this morning. It was 39.5 and today its 38.5. Good things are happening here.

[RpplesonFrmiSea]

Alright man, keep it up! Glad to hear the first week went well, that's usually hell to start. It's just gonna keep rolling off from here ^_^

[cfh1973]

210.2 this morning. Maybe I will have something to show by the end of this thing. I really don't think I'm losing much muscle either. My arms still measure 16.5. I know I can't base it all off of that but it is a pretty good indicator that I'm doing something right.

[cfh1973]

Legs - Shoulders - Abs

Squat - 135x5, 185x5, 215x5, 245x5/5/5 (PR up 5 Lbs.)
Leg Curl - 55x12/12/10 (up 1 rep)
SS
Single Leg Extension - 55x12,12/11,11/10,10 (up 3 reps total)

(Shoulder Warm-up)
Dumbbell Press - 50x10/10
SS
Lateral Raise - 20x10/10

Military Press - 140x5/5/5 (up 2 reps)
Front Raise - 25x12/12/10
Barbell Shrug - 205x12/10/10 (down 1 rep)

Crunch (arms across chest) - 0x20/20/15

Awesome workout tonight. I felt really strong until I hit my traps but I only lost 1 rep. I have been full of energy too and sleeping like a damn rock. Keto is doing wonders for me. I saw more viens across my chest and in my arms today too. Things are going good on this diet.

Forgot to mention. I am now squatting what I was maxing for squats in January.

[cfh1973]

I dropped again!!! I'm down to 207.4. I cannot believe the weight loss I am getting from CKD. I know it will eventually slow but until then, I'm enjoying the hell out of this daily weight loss.

[peteyyytran]

just saw in your topic about people saying that you might have too many carbs in it. i read something about subtracting the fiber from the amount of carbs or something? care to explain haha thanks great progress btw.

[cfh1973]

just saw in your topic about people saying that you might have too many carbs in it. i read something about subtracting the fiber from the amount of carbs or something? care to explain haha thanks great progress btw.

You subtract dietary fiber from your total amout of carbs which gives you your net carbs. Net carbs is what you want to keep low. If you don't already, use Fitday.com. It's a great tool for keeping track of your daily needs. Thanks for the comment.

[cfh1973]

Chest - Tris - Abs

Barbell Bench Press - 135x5, 155x5, 185x5, 195x5-5-3 (down 10 Lbs.)
Dumbbell Flye - 50x12-10-8 (up 4 reps)
Incline Barbell Press - 135x8-6-5

Skullcrusher - 60x12-10-7 (down 3 reps)
Seated Dumbbell French Press - 25x12-12-10 (up 2 reps)

Weighted Side Bend - 25x20-20-20

I don't know why but I am losing strength in my chest. I think it's time to change up my routine. Over-all it was a good session though.

[AndrewCa]

looking good! keep it up!