***onestep KETOLOG (CUTTING)

[onestep]

Introduction:

- Aim: lose 3-4kgs fat
- Currently: 67kgs (147lbs) @ 17%

- Calorie intake = 2100 (8820kJ) (Maintenance minus 500 Cals)
- Protein intake = 2.2g/kg ~ 145g

Ketodiet:
- CKD (30g intended carb intake per day @ night)
- First carb-loading phase will be 06/02/2010

- Workouts: 4x/week - legs/bi, chest/back, shoulders/tri, legs/abs + cardio (week 1 until 01/02/2010 will be cardio)

[onestep]

Day 1:



- 2 whole eggs
- 40g sliced chicken
- 100g middle bacon
- 50g tasty cheese

49g P, 645 Cals



- 2 whole eggs
- 200g beef mince
- 125g mushroom beef burger

74.5g P, 635.5 Cals

3rd meal:
- 200g beef mince
- 50g tasty cheese

40g P, 464 Cals

+ 2 protein shakes throughout day = 60g P, 300 Cals

Total = 223 P, 2200 Cals

[spencereveritt]

Good luck on your keto. I have a question for you. What is beef mince and how does it taste?

[onestep]

Good luck on your keto. I have a question for you. What is beef mince and how does it taste?

Thanks.

Not sure how to describe, maybe google images will help clear things up (perhaps different name): http://images.google.com.au/images?h...-8&sa=N&tab=wi

In terms of taste - not so good. Some people put tomatoes and things in there. But that has carbs so I'm tryin to be strict. All I put in it is salt + pepper. Sometimes I mix it with eggs if I need the Cals.

Day 2:

- 1 egg
- 100g middle bacon
- 50g tasty cheese

- 125g BBQ chicken
- 125g beef burger

- 2 eggs
- 125g beef burger
- 200g beef mince
- 1 slice bread w/ butter (<30g carbs)

Condiments:
- 10mL flaxseed oil
- 22g almonds
- Protein shake

Total = 180.2 P, 2072 Cals...

[Limeliteshines]

Good luck on your keto. I have a question for you. What is beef mince and how does it taste?

Beef mince is the same thing as what we call ground beef.

[Limeliteshines]

Thanks.

Not sure how to describe, maybe google images will help clear things up (perhaps different name): http://images.google.com.au/images?h...-8&sa=N&tab=wi

In terms of taste - not so good. Some people put tomatoes and things in there. But that has carbs so I'm tryin to be strict. All I put in it is salt + pepper. Sometimes I mix it with eggs if I need the Cals.

Day 2:

- 1 egg
- 100g middle bacon
- 50g tasty cheese

- 125g BBQ chicken
- 125g beef burger

- 2 eggs
- 125g beef burger
- 200g beef mince
- 1 slice bread w/ butter (<30g carbs)

Condiments:
- 10mL flaxseed oil
- 22g almonds
- Protein shake

Total = 180.2 P, 2072 Cals...

Looking good! How are you feeling?

Just as a thought, instead of having one slice of bread with butter, you might want to try adding in more fibrous veggies throughout the day, it looks like you don't have any veggies at all . . . and you're missing out on some good natural nutrition. Not to mention the fiber to keep you . . going.

Keep up the good work!

[onestep]

Looking good! How are you feeling?

Just as a thought, instead of having one slice of bread with butter, you might want to try adding in more fibrous veggies throughout the day, it looks like you don't have any veggies at all . . . and you're missing out on some good natural nutrition. Not to mention the fiber to keep you . . going.

Keep up the good work!

Hi. Thanks for your input. I did consider that, but unfortunately I felt that keeping track of carbohydrate intake was too difficult with vegetables. One slice of bread is easy to measure. And yes, I realise that I'm not taking in natural anti-oxidants, minerals as well, but I'm tryin to offset that by taking in a multi-vitamin. ATM, not feeling too bad in regards to 'regularity,' but I do have some fibre on hand if need be.

Day 3:

- 2 eggs
- 100g middle bacon
- 50g tasty cheese

- 125g BBQ chicken
- 200g beef mince (ground mince =P)



- 95g tuna
- 100g smoked salmon (in seal)
- 25g tasty cheese
- 1 slice bread
- 10mL flaxseed oil
- 2 fish oil caps
- + butter

Throughout day/before bed:
- 2 protein shake
- 17g almonds

200.9 P, 2100.5 Cals

[onestep]

Day 4:

Notes: Today was a Saturday, and would usually be 'carb on' day. I read for first timers - carb day should be withheld until the second Saturday (forum sticky - as opposed to anabolic diet), so that was the goal. But I was iffy. Andddd I withheld - really wasn't that hard.

Gotta get back into weights, prob next week... have to find a new gym. Gotta buy ketostix too - keep delaying that.

Anyway...

- 50g tasty cheese
- 100g bacon
- 2 eggs

- 100g BBQ chicken
- 200g beef mince

- 1 slice bread w/ butter
- 190g tuna
- 25g tasty cheese

- 2 protein shakes
- 11g almonds
- 10mL flaxseed oil

189p, 2100C

[Forgotten18]

Looks like you're going strong so far man, how often you going to weigh yourself?

[onestep]

Looks like you're going strong so far man, how often you going to weigh yourself?

Thanks. TBH hasn't been too much of a struggle. I think the biggest struggle is when I go back to the gym and attempt the weights I was on previously - my aim is obviously improve, but I'll be satisfied with maintenance; the fear is loss of strength (which makes me want to scrap cutting and bulk up again). Vicious cycle.

Sorry tangent, I'll prob weigh myself next week... no hurry, like I said I don't want my loss of weight to put any negative thinking in terms of loss of strength either.

Random note: bought ketostix, and psyllium husk (Metamucil) today. Lemon-lime - tastes good man. Might do ketostix after dinner (might be flawed because I eat bread then).

- 2 eggs
- 100g bacon
- 50g tasty cheese

- Protein shake
- 190g tuna
(Work - no lunch breaks :/)

- 2 eggs
- 95g tuna
- 45g smoked salmon
- 10mL flaxseed oil
- 1 slice bread + butter
- 20g peanut butter

- 1 protein shake

--> 169.6p, 2082.2 Cals

[onestep]

Day 7:

Missed a day cuz I was movin' no time etc. But it was the normal 2100 Cals. Tried the ketostix after dinner (so might not have worked properly) but said only traces ie. didn't move so will try again some other time.

Note: just moved so still looking for a new gym... sucks... haven't lifted weights in a while now =/

Today just quickly

- 2 eggs
- 100g chicken slices
- 40g tasty cheese

- 200g beef mince
- 100g BBQ chicken

- 100g smoked salmon
- 10mL flaxseed oil
- 100g beef burger
- 1 slice bread + butter
- 40g almonds

- 2 protein shakes

175g P, 2071 Cals

[onestep]

Day 8:

Worked out today at the new gym (weights). Did shoulders/tri's. Felt good - I think strength wise was similar to what I've been on in terms of free weights. Some exercise machines were different so couldn't compare. First guy I saw was curlin in the squat rack, lol. We'll see how this gym goes.

- 2 eggs
- 58g tasty cheese
- 100g (250Cal) beef burger

- 100g BBQ chicken
- 200g beef mince
- 100g (250Cal) beef burger

- 1 slice bread
- ~200g fish
- ~20g almonds

~200g p, ~2120Cals

[onestep]

Day 9:

Sore as fck from yesterday. Delts/traps especially. Did ab-ripper-X today. Wasn't as good as I usually am (hope not because of strength loss =/)

Note: weighed myself - tad under 65kgs. Arm looks more jacked (fat loss), stomach is smaller but not as 'tight' as I want, less 'moobs' but not sure if loss of strength. Chest/back tomorrow.

- 2 eggs
- 100g middle bacon
- 50g tasty cheese

- 100g BBQ chicken
- 200g fish

- 100g BBQ chicken
- 200g beef mince
- 200g fish
- 1 slice bread
- 25g tasty cheese

- 2 protein shakes
- 20mL olive oil

146g p (without fish incl), ~2081Cals

[onestep]

Worked out chest/back today. Felt good, getting used to the new gym - don't have cable rows, so had to sub with one-arm DB bench rows.

Food:
- 2 eggs
- 100g bacon (fckn love bacon)
- 50g tasty cheese

609 Cals

- Protein shake

165 Cals

- 2 fish
- 100g beef burger

450 Cals

- 95 tuna (66 Cals)
- 25g almonds (145 Cals)

211 Cals

- Slice of bread + butter
- 200g beef mince
- 100g BBQ chicken
- 10mL flaxseed oil

All up: 2190 Cals... sure plenty of protein...

[onestep]

Day 11:

- 100g middle bacon
- 55g tasty cheese
- 250g beef burger

- 100g smoked salmon
- 200g fish + mussels (550 Cals)

- Protein shake

Was waiting for it all day...

And tonight, it came...

- (550 Cals)

- 10mL flaxseed oil (before bed)
Total: 2091 Cals...

[onestep]

Day 12:

"Carb-loading"

- BigMac (25.1g P, 492 Cals)
- BigMac (25.1g P, 492 Cals)

- 1 calpico soda drink (1g P, 160 Cals)

- Protein shake (~25g P, 160 Cals)
- 100g penne pasta (12g, 369 Cals)
- 40g chicken slices (6g P, 35.85 Cals)

Total so far: 94.2P, 1709 Cals...

- 2 x Protein shake (~50P, 320 Cals)
- 10g peanut butter (2g P, 60 Cals)

146P, tad under 2100 Cals

Note: avoid soda... "empty calories" for sure... had no dinner because of it =/

[onestep]

Day 13 (carb-loading):

- Quarter pounder (33.7g P, 551 Cals)

- 100g pasta penne (12.1g P, 369 Cals)
- 200g beef mince (40g P, 300 Cals)
- ~50-100Cals worth of green veggies

- 2 fish 100g ea
- 200g beef mince
- 50g tasty cheese

- 1 protein shake

Should be > 145g P, 2063Cals

[onestep]

- 2 eggs
- 100g bacon
- 50g tasty cheese

- 300g fish

- 100g chicken
- 200g mince
- 10mL olive oil (fcckn gross)
- 20mL flaxseed oil
- 40g slice of bread

- 15g almonds
- Protein shake

196.7P, 2101 Cals

[onestep]

Stuck at 64.5kgs... not sure whether due to plateau, or because rejoined gym (so increased muscle mass)... will monitor for the next week (via mirror) and might dec. cals we'll see...

- 2 raw eggs swallowed
- 100g bacon
- 50g cheese

- 100g salmon
- 100g beef burger
- 20mL flaxseed oil

- 190g tuna
- Protein shake

- 200g chicken
- Butter
- Cup of rice

- Protein shake

~200g P, 2100-2200 Cals

[onestep]

- 50g tasty cheese
- 2 raw eggs swallowed
- 90g middle bacon

- 100g chicken
- 200g beef mince
- Protein shake

[VegasPumped]

omg nice dude, I'm proud you're counting/measuring your foods..

good stuff.

I require pics in under a month though

[onestep]

omg nice dude, I'm proud you're counting/measuring your foods..

good stuff.

I require pics in under a month though

LOL - it's not so bad once you start doing it. Only thing is I've moved out (with roomies) for University and I'm a bit shy weighing out the stuff in front of them. They make pretty nice food (which I usually eat at home) but now it's just very plain food for me, things that require no effort in order to measure their calories etc.

Anyway, like I said, I've sort of plateaued at 64.5kgs for the last 5 or so days?: not sure if it's due to muscle gain (started up at new University gym 5 days ago). Regardless, I will probably decrease my calorie intake to 2K after the next week, and see how I go.

In terms of how I look - my moobs are a bit smaller, and feel slightly tighter around the waistline, but not appreciably. It has been 3 weeks though so should've seen more of a diff?

Anyway, today decided on carb-loading for 36 hours. Last week 48 hours made me feel tiny tiny bit bloated.

- 90g middle bacon
- 50g tasty cheese
- 2 raw eggs swallowed

- 2x 100g beef burgers (20g p, 250 Cals ea)
- 100g salmon (20g p)

- Protein shake

- 200g beef steak (not lean - not tasty =() (est. 500 Cals)
- 2 slices (80g) bread

- Protein shake

~2128 Cals

[onestep]

Day 19? (lost count lol...)

- 70g middle bacon
- 80g (2 slices toast)
- 2 cooked eggs
- 50g tasty cheese

- 2 (500mL) glasses of milk (~15g p, 175 Cals)
- 200g beef mince
- 100g noodles (6g p, 189 Cals)

So far: 103g p, 1416 Cals

[onestep]

- 1 cooked egg
- 25g chicken slices
- 1 piece of toast
- 250mL glass of milk

- 1 quarter pounder

- Tuna can 95g, 18.4g p, 125Cals
- Smoked oysters in can 85g, 15g p, 170Cals
- Protein shake

- 200g beef mince
- 100g noodles
- 70g chicken

So far, 128g p, 1600 Cals...

[Forgotten18]

Are the toast, milk, noodles, etc. pre and post-workout?

[onestep]

Are the toast, milk, noodles, etc. pre and post-workout?

Hi. I'm doing CKD which means those are only allowed on the weekend (carb-loading). Saturday and Sunday, I do not usually do weights (Saturday sometimes if I've missed weekdays). If you are alluding to having carbohydrate sources pre/post workout, from what I've read it is mostly 'broscience.'

NB. Leveling on 64.5ish, so am going to cut down to 1950 Cals per day and see how I go... (fingers crossed)

- 2 eggs
- 3 sausages (22g p, 456 Cals)

- 200g beef rump steak (44g p, 250 Cals) as per http://www.weightlossresources.co.uk...Rump-Steak.htm

- Protein shake (+ 2 egg raw blended in)

- 100g chicken
- 200g beef mince
- 20mL olive oil

- 10g almonds

185g p, ~1950 Cals

[Forgotten18]

Hi. I'm doing CKD which means those are only allowed on the weekend (carb-loading). Saturday and Sunday, I do not usually do weights (Saturday sometimes if I've missed weekdays). If you are alluding to having carbohydrate sources pre/post workout, from what I've read it is mostly 'broscience.'

Sounds good man. I wasn't sure if you were consuming the rice, toast, noodles, milk, etc. for pre/post WO as I saw you were eating it every few days. I'm not a fan of pre/post workout carbs, for me CKD works good the way it is, so we are in agreement there. Are you noticing any weight loss or anything yet?

[onestep]

Sounds good man. I wasn't sure if you were consuming the rice, toast, noodles, milk, etc. for pre/post WO as I saw you were eating it every few days. I'm not a fan of pre/post workout carbs, for me CKD works good the way it is, so we are in agreement there. Are you noticing any weight loss or anything yet?

Hi. Like I said, sorta stabilised on 64.5kgs. But reducing now to 1950 Cals/day. Don't wanna impede muscle growth/maintenance. Gonna monitor from there. TBH, I'm not sure if CKD is any better than any other calorie restricted diet - I think they'd all work as efficiently.

- 2 eggs
- 2 sausages (14.7g p, 304 Cals)

- 250g beef rump steak (55g p, 312.5 Cals)
- 1 can tuna (14g p, 100 Cals)

- Protein shake

- 275g beef rump steak

[Iukas]

in for results

gjdm

[onestep]

in for results

gjdm

Sup homeboy. Yeah, I better look good. =P

So, just weighed myself: 64kgs now

- 2 raw eggs swallowed
- 100g chicken slices
- 35g tasty cheese
- 1 sausage

- 2 cans of tuna
- 2 protein shakes
- 20mL of flaxseed oil

- 200g beef rump steak
- 1 chapati

So far 180.1g p, 1567 Cals

- 200mL full cream milk
- 30g peanut butter

total ~190g p, ~1850 Cals finished for the day