Keto Log for Champions

[ijericho]

Here's, really, my first time ever really logging and counting calories. I'm new to the whole keto thing, so I figure I should probably log myself just to make sure I'm doing it right.

I kinda started my diet on Sunday not really knowing I was going to be doing keto until Monday. I was in the middle of a carb cycle on a no carb day, so it worked out well (I think) going straight into keto.

I really started focusing on macros and calories yesterday, looking for foods to eat during my five meals a day. Here's what I came up with:

170 pounds
20% BF
130 pounds lean body weight
2525 maintenance calories
2020 fat loss calories

130 pounds lbw = 130g protein
130g protein = 520 calories

20g carb = 80 calories

2020*65% = 1313 calories
1313/9 = 146g of fat

Total Macros:
146g Fat 1313
130g Protein 520
20g Carb 80 .
1913+107 extra calories from non fat/protein/carb
sources=2020

I love math, so that was fun.

I also started a fitday account yesterday to help me make sure I'm getting a right mix of fats and proteins, but still staying within my caloric range for each meal. 2020 calories a day spread out (roughly) between 5 meals should come to 404 calories a meal. This was the meal I made for dinner last night, basically eyeballing it and using what we had in the fridge:

Jennie-O Turkey Burger
160
5.0
0.0
30.0
Kroger Colby Jack
80
6.0
0.0
5.0
Kroger Ranch
60
6.0
1.0
0.0
Spinach, raw
7
0.1
1.1
0.9
Mayonnaise, regular
99
10.8
0.5
0.2

Total
406 calories
27.9 fat (62%)
2.6 carbs (2%)
36.0 protein (36%)

Not bad for a first meal with no real experience to work with.

Then for breakfast, I was able to create this beauty:
Egg, whole, raw
72
5.0
0.4
6.3
Cheese, Cheddar or American type
86
6.8
1.2
5.0
Bacon, cooked
130
10.0
0.3
8.9

Total
287 calories
21.8 fat (68%)
1.9 carbs (3%)
20.2 protein (29%)

I can already tell that this is going to be fun.

[Wakegrl0021]

Not bad for a first meal with no real experience to work with.

Then for breakfast, I was able to create this beauty:
Egg, whole, raw
72
5.0
0.4
6.3
Cheese, Cheddar or American type
86
6.8
1.2
5.0
Bacon, cooked
130
10.0
0.3
8.9

Total
287 calories
21.8 fat (68%)
1.9 carbs (3%)
20.2 protein (29%)

I can already tell that this is going to be fun.

Hey ijericho, I'm new to this also. Nice progress so far! I have a question on your totals, are you suppose to make sure every meal has about 65% Fat, 35% Protein, and 5% carbs or is that just for overall I guess I'm having a little trouble with that. Let me know if you know...thanks!

[ijericho]

Hey ijericho, I'm new to this also. Nice progress so far! I have a question on your totals, are you suppose to make sure every meal has about 65% Fat, 35% Protein, and 5% carbs or is that just for overall I guess I'm having a little trouble with that. Let me know if you know...thanks!

I try to keep it as consistent as possible. I don't have access to a stove top or the same variety of foods here at the office, so my carbs come later in the day when i start popping some broccoli in my mouth. Also, I think the foods make better meals if I'm eating a variety of macros together.

Now, a good thing about keto that I've read is since the fat is so calorie dense, you feel full longer and it should help with cravings. I know so far I haven't had any hunger outside of when it's time to eat, so you do definitely want to make sure you're getting enough fats to keep you satisfied. But no, I don't think they need to be perfect for each meal, just somewhat consistent.

[ijericho]

Sure, let's log my workouts too. I love logging.

I hit a chest/tri workout today. I try to do the major muscles in the beginning of the week and work my way down so I have appropriate energy for how much body I'm actually working. I'll probably end up switching it around after a few weeks to make sure I'm not robbing my shoulders of any effort.

I like to work alternating exercises for two sets back to back. I rest about 30 seconds in between sets. The numbers on the far left are the order they're done in (IDP -> RPD, rinse and repeat).

I:
Incline Dumbell Press (usually a good warmup to get all the blood flowing)
1-12x35s
3-8x45s

Rope Pull Downs
2- 12x60
4- 8x80

II:
Flat Barbell Benchpress
1- 6x185
3 - 6x185

Lying Tricep Extensions
2- 8x30s
4 -8x35s

III:
Fly machine
1- 8x130
3- 8x130

Tricep Kickbacks
2- 8x25s
4- 8x25s

Not going to lie, I was feeling very nauseous at this point. I went and laid down in the aerobics room for a minute on the nice, soft carpet. Then it subsided and did some abs:

Decline crunches
1- 12x25 plate
2- 12x25 plate

Hanging Leg Raises
1- 12x6 pound medicine ball
2- 12x6 pound medicine ball

This last one was a killer. 6 pounds wasn't much, but having to hold it steady between my ankles did some great work.

I try to keep all my exercises slow and intense and not take for granted my negatives. I'm looking to sculpt here, not enter a strongman competition. Strength is just a bonus to me.

[bally18]

Sub'd dude keep up the good work.

All aboard the Keto train, hopefully watching you can help me stay motivated.

You doing a TKD or a CKD?

[Wakegrl0021]

I try to keep it as consistent as possible. I don't have access to a stove top or the same variety of foods here at the office, so my carbs come later in the day when i start popping some broccoli in my mouth. Also, I think the foods make better meals if I'm eating a variety of macros together.

Now, a good thing about keto that I've read is since the fat is so calorie dense, you feel full longer and it should help with cravings. I know so far I haven't had any hunger outside of when it's time to eat, so you do definitely want to make sure you're getting enough fats to keep you satisfied. But no, I don't think they need to be perfect for each meal, just somewhat consistent.

Thanks that really helps! Sometimes keto really confusing me I tell ya! I was hungry yesterday a bit prolly because it was my first day and I was adjusting but today has been a lot better and I decided eating fish on this diet I like better so far then red meat ha. But I do like hamburgers! Keep up the good work, I'm gonna subscribe to your log

[ijericho]

Sub'd dude keep up the good work.

All aboard the Keto train, hopefully watching you can help me stay motivated.

You doing a TKD or a CKD?

Well, I'm doing a TKD right now, but I just read the CKD is probably better for pure fat loss. I'm looking to drop down my bf% before I start another bulk. What do you think? CKD for cut?

Thanks that really helps! Sometimes keto really confusing me I tell ya! I was hungry yesterday a bit prolly because it was my first day and I was adjusting but today has been a lot better and I decided eating fish on this diet I like better so far then red meat ha. But I do like hamburgers! Keep up the good work, I'm gonna subscribe to your log

Thanks for the sub! Fish is great because of all the oils, I need to start eating more myself. Mostly, I've been working around the food I have left over from my 50/30/20 diet, so I've got turkey burgers, fat free cottage cheese (no!!), whole wheat pastas, etc. I'll probably be going to the store in the next few days and get ground beef, steaks, fish, and whole fat cottage cheese or cream cheese (not too sure about the carbs in those).

Anyone feeling nauseous during or after their workouts? I got hit hard today, but I'm not eating good fats (had to use ranch instead of olive oil). I'll sub out the ranch and see how it goes tomorrow.

[bally18]

Well, I'm doing a TKD right now, but I just read the CKD is probably better for pure fat loss. I'm looking to drop down my bf% before I start another bulk. What do you think? CKD for cut?



Thanks for the sub! Fish is great because of all the oils, I need to start eating more myself. Mostly, I've been working around the food I have left over from my 50/30/20 diet, so I've got turkey burgers, fat free cottage cheese (no!!), whole wheat pastas, etc. I'll probably be going to the store in the next few days and get ground beef, steaks, fish, and whole fat cottage cheese or cream cheese (not too sure about the carbs in those).

Anyone feeling nauseous during or after their workouts? I got hit hard today, but I'm not eating good fats (had to use ranch instead of olive oil). I'll sub out the ranch and see how it goes tomorrow.

I'm trying a CKD, thats why I was cautious about using the dextrose PWO. I'm still not sure if I'm going to keep using it. Maybe try it for a week and see if I can get away with it.

I lifted for the first time since I started yesteday and I didn't get too nauseous (only did shoulders and arms, legs may be a different story thursday ahahha), I just felt kind of empty stomached and hungry durng some exercses lol

[Wakegrl0021]

I'm trying a CKD, thats why I was cautious about using the dextrose PWO. I'm still not sure if I'm going to keep using it. Maybe try it for a week and see if I can get away with it.

I lifted for the first time since I started yesteday and I didn't get too nauseous (only did shoulders and arms, legs may be a different story thursday ahahha), I just felt kind of empty stomached and hungry durng some exercses lol

I agree with Bally18 I didn't feel nauseous more so empty stomached and hungry which is no good! Cause all your thinking about during workout is pumping out so you can drink your PWO shake lol and then eat a substantial meal!!

[ijericho]

I'm trying a CKD, thats why I was cautious about using the dextrose PWO. I'm still not sure if I'm going to keep using it. Maybe try it for a week and see if I can get away with it.

I lifted for the first time since I started yesteday and I didn't get too nauseous (only did shoulders and arms, legs may be a different story thursday ahahha), I just felt kind of empty stomached and hungry durng some exercses lol

I was okay with legs yesterday, and I actually had the best leg workout I've had in a few weeks. It was probably the timing and the content of what I had (tuna with some ranch on top). Makes me nauseous to even think about it now.

I'm going to stop taking the creatine I have then to start a CKD. I'll hopefully be carbing this weekend. I'm pretty sure I'm in ketosis right now, but I need to get some stix before I get too carried away.

[bally18]

I was okay with legs yesterday, and I actually had the best leg workout I've had in a few weeks. It was probably the timing and the content of what I had (tuna with some ranch on top). Makes me nauseous to even think about it now.

I'm going to stop taking the creatine I have then to start a CKD. I'll hopefully be carbing this weekend. I'm pretty sure I'm in ketosis right now, but I need to get some stix before I get too carried away.

Yeah I got some stix, I may test tonight or tomorrow morning. Just ate a burger and some broccoli with Olive Oil mmmmmm mmm good

I agree with Bally18 I didn't feel nauseous more so empty stomached and hungry which is no good! Cause all your thinking about during workout is pumping out so you can drink your PWO shake lol and then eat a substantial meal!!

The empty stomach thing actually only bothered me when I was doing skullcrushers like halfway through my workout then went away. I think its just becasue of the way I position myself on the bench and flex my abs during the extension on the way up that made me feel that way.

[ijericho]

So yesterday I ended up pretty well. Here's my total meals for the day:

Meal 1:
Egg
Cheddar slice
3 strips ofBacon

Meal 2:
5 oz Tuna, canned in water
1 tbsp Ranch

PWO Shake:
Protein and Creatine mix (w/ 40g dextrose)

Meal 3:
Turkey Burger
Colby Jack slice
1 cup Spinach, raw

Snack: (Grabbed these as I was leaving work)
1/4 cup Almonds, roasted

Meal 4: (My dad came into town and we went to a BBQ joint with my roommate)
Smoked Chicken Leg
2 cups Green Beans Cooked with Bacon

Bedtime Snack:
2 tbsp Olive oil
1/2 cup Spinach, raw

Totals:
2,045 calories
125.8g fat (59%)
31.5g carbs (6%)
12.5g fiber
157.1g protein (34%)

I logged all my food for the day and saw I was short about 250 calories and a little heavily weighted towards protein (stupid turkey burger). I was trying to think of something that was pure fat that wasn't mayo, so I grabbed some olive oil and tried to just drink the tbsps I needed to get to my goal. TERRIBLE IDEA! I hate olives, but I love to cook with olive oil, so I thought this might be okay. Nope. I can't tell you how many times I gagged and coughed (great ab workout though). I finally had to pull out some spinach and make little boats to pour the rest of the olive oil into. It was still rough, but I managed.

I went to the grocery store last night and picked up a lot better foods. I grabbed some hot dogs, brats, slim jims, pork rinds, sunflower seeds, splenda, swiss cheese, and pig bacon. I brought into work my little George Foreman grill as well as the hotdogs, pork rinds, and slim jims so I actually have some things to snack on. I also grabbed some ketostix, which they had at the pharmacy.

I tested this morning and saw I was in the moderate range for ketosis. Pretty pumped. I think I'm going to cut all that PWO creatine since it has so much dextrose in it.

What's everyone think?

[Wakegrl0021]

So yesterday I ended up pretty well. Here's my total meals for the day:

Meal 1:
Egg
Cheddar slice
3 strips ofBacon

Meal 2:
5 oz Tuna, canned in water
1 tbsp Ranch

PWO Shake:
Protein and Creatine mix (w/ 40g dextrose)

Meal 3:
Turkey Burger
Colby Jack slice
1 cup Spinach, raw

Snack: (Grabbed these as I was leaving work)
1/4 cup Almonds, roasted

Meal 4: (My dad came into town and we went to a BBQ joint with my roommate)
Smoked Chicken Leg
2 cups Green Beans Cooked with Bacon

Bedtime Snack:
2 tbsp Olive oil
1/2 cup Spinach, raw

Totals:
2,045 calories
125.8g fat (59%)
31.5g carbs (6%)
12.5g fiber
157.1g protein (34%)

I logged all my food for the day and saw I was short about 250 calories and a little heavily weighted towards protein (stupid turkey burger). I was trying to think of something that was pure fat that wasn't mayo, so I grabbed some olive oil and tried to just drink the tbsps I needed to get to my goal. TERRIBLE IDEA! I hate olives, but I love to cook with olive oil, so I thought this might be okay. Nope. I can't tell you how many times I gagged and coughed (great ab workout though). I finally had to pull out some spinach and make little boats to pour the rest of the olive oil into. It was still rough, but I managed.

I went to the grocery store last night and picked up a lot better foods. I grabbed some hot dogs, brats, slim jims, pork rinds, sunflower seeds, splenda, swiss cheese, and pig bacon. I brought into work my little George Foreman grill as well as the hotdogs, pork rinds, and slim jims so I actually have some things to snack on. I also grabbed some ketostix, which they had at the pharmacy.

I tested this morning and saw I was in the moderate range for ketosis. Pretty pumped. I think I'm going to cut all that PWO creatine since it has so much dextrose in it.

What's everyone think?

You did well nice job!!!! I totally tried to drink olive oil yesterday too...WOOF is all I can say. Worst tasting thing all by itself! I should get some ketostix as well just to see whats up. But nice work keep it going

[bally18]

Lookin good dude, keep up the good work. I can't imagine straight Olive Oil tasting too good hahah, though I have it in my cupboard for exactly the same reason as an emergency quick fat shots.

What day are you on again? Just your third? I tested myself this morning and I'm still not testing positive for ketones, which doesn't bother me too much since I heard it registers later for different people.

How are your workouts going? You lift yesterday? I got my first cardio session today (1 hour of squash with my buddy) today, so I'm curious to see how that goes.

[ijericho]

Lookin good dude, keep up the good work. I can't imagine straight Olive Oil tasting too good hahah, though I have it in my cupboard for exactly the same reason as an emergency quick fat shots.

What day are you on again? Just your third? I tested myself this morning and I'm still not testing positive for ketones, which doesn't bother me too much since I heard it registers later for different people.

How are your workouts going? You lift yesterday? I got my first cardio session today (1 hour of squash with my buddy) today, so I'm curious to see how that goes.

The olive oil was tough, but I actually really enjoy the after taste. I think it might just be the texture of the oil in my mouth causes a gag reflex, but like I said, it was a good ab workout =P

I've been on a carb cycle for a week prior to starting, and when I started keto, it was a day after a no carb day, so I guess I kinda started ridding my system of carbs on Sunday. I've made some mistakes these first few days learning about hidden carbs and changing from a TKD to CKD. Hopefully I can get those ketones up and really start the burn.

Workouts are intense, but I can tell I'm missing a little of my juice. I'm lifting about the same amounts, but I feel more spent after a workout (not sure if that's good or bad). I like to lift M T Th F and cardio on W and some on the weekends. We'll see how it goes after my cardio tonight. You feeling more fatigued than usual after the squashing?

Thanks for all the kind words everyone! You're making this fun and easy!

[bally18]

The olive oil was tough, but I actually really enjoy the after taste. I think it might just be the texture of the oil in my mouth causes a gag reflex, but like I said, it was a good ab workout =P

I've been on a carb cycle for a week prior to starting, and when I started keto, it was a day after a no carb day, so I guess I kinda started ridding my system of carbs on Sunday. I've made some mistakes these first few days learning about hidden carbs and changing from a TKD to CKD. Hopefully I can get those ketones up and really start the burn.

Workouts are intense, but I can tell I'm missing a little of my juice. I'm lifting about the same amounts, but I feel more spent after a workout (not sure if that's good or bad). I like to lift M T Th F and cardio on W and some on the weekends. We'll see how it goes after my cardio tonight. You feeling more fatigued than usual after the squashing?

Thanks for all the kind words everyone! You're making this fun and easy!

What hidden carbs you talking about specifically? I haven't gone for my squash game I'm about to leave in 5-10 minutes but I'll let you know how I'm feeling after.

You planning on doing a carb-up this weekend? Or wait two weeks before?

[ijericho]

What hidden carbs you talking about specifically? I haven't gone for my squash game I'm about to leave in 5-10 minutes but I'll let you know how I'm feeling after.

You planning on doing a carb-up this weekend? Or wait two weeks before?

Just things I wasn't aware of being high in carbs like onions, etc. I didn't have too many options to begin with, so I was trying to get creative and didn't do as good of a job researching as I should have. Also how different artificial sweeteners like sugar alcohol and such affect ketosis. BUTTT, I'm in ketosis, so I can't be doing too bad.

I probably will end up carbing up this weekend. I feel like I'm already hitting a wall as far as energy goes. I might try some fat burners or something tomorrow and see if I feel better. If it's really affecting my workouts tomorrow, even after the fat burners, I'll definitely be carbing up the clean way, then back at it next week.

I've been thinking about doing a calorie cycle with this diet. Am I getting too fancy too soon? I hear it's good for breaking or preventing plateaus; am I getting too fancy too quickly since I just got into ketosis? I might end up saving that secret weapon for later on in the bodyfat %s. I was just planning out my meals for the day and saw I was about 300 under the 2020 I've been shooting for and the amount of foods I had down looked like I would be fine hungerwise throughout the day. But I digress.

[bally18]

Just things I wasn't aware of being high in carbs like onions, etc. I didn't have too many options to begin with, so I was trying to get creative and didn't do as good of a job researching as I should have. Also how different artificial sweeteners like sugar alcohol and such affect ketosis. BUTTT, I'm in ketosis, so I can't be doing too bad.

I probably will end up carbing up this weekend. I feel like I'm already hitting a wall as far as energy goes. I might try some fat burners or something tomorrow and see if I feel better. If it's really affecting my workouts tomorrow, even after the fat burners, I'll definitely be carbing up the clean way, then back at it next week.

I've been thinking about doing a calorie cycle with this diet. Am I getting too fancy too soon? I hear it's good for breaking or preventing plateaus; am I getting too fancy too quickly since I just got into ketosis? I might end up saving that secret weapon for later on in the bodyfat %s. I was just planning out my meals for the day and saw I was about 300 under the 2020 I've been shooting for and the amount of foods I had down looked like I would be fine hungerwise throughout the day. But I digress.

Yeah I heard artificial sweeteners can cause some people to go out of ketosis but some people can be fine with them, so I guess it takes some tinkering with. I'm going to try and just keep away from sweeteners in general for the time being eitherway.

I'm also going to be doing a carb up this weekend because I have a family dinner thing back at home for my grandparents 50th anniversary with my family so its going to be like 30+ of us and its a pretty good time to carb up.

I just got back from squash btw and besides sweating more profusely then normal, I didn't experience much of a drop in energy.

[ijericho]

Just finished up my last snack before bed. Here's how I did.

Meal 1:
1 egg
1 slice of cheddar
3 slices of bacon

Meal (snack) 2:
3 slim jims

Meal 3:
2 hotdogs dipped in mustard

Meal 4 (snack) 4:
1/4 cup flax seeds

Meal 5:
1/4 cup almonds
1 cup broccoli

Meal 6:
2 turkey burgers
2 slices of swiss cheese
2 slices of pork bacon
2 eggs

Bedtime snack:
spoon of peanut butter

Totals:
2,069 calories
151.6g fat (65%)
28.9g carbs (6%)
16g fiber
150.2g protein (29%)

Solid day of eating I'd say. I feel like I'm getting sick though. My boss is just now getting over a cold, so it would make sense that's why I'm feeling this way. I'm not really one that gets sick, hopefully a weakend immune system isn't a side effect of the diet. I just took some nyquil and I still have some perscription nose spray left over, so I'm going to hit this thing hard.

Ended up not doing the cardio on account of the not so good feeling. I've got back and biceps tomorrow that I'm looking forward to. Good night.

[ijericho]

So, I've been doing a lot of research (as I do almost every day) to make sure I'm following this diet perfectly. I found this little tidbit from another keto log:

Back again, I have been gone for a while. I have been studing more about this new lifestyle to understand it better.

So from starting at 277lbs I'm now at 264lbs.

The major this I have learned is that Keto is not a real high fat diet as advertised. When going thru a cut, I learned that you use the induction phase ratio of 65% fat/ 30% Protein / carbs 5% to get your body fat adapted. Once your body is adapted to burn fat instead of sugar you have to drop your fats !!!!!!!!! The more you drop your dietary fat is the more body fat will get burned. As long as, you have body fat your body will burn more body fat than muscle. So if you are trying to lose weight you have start dropping your dietary fat.

Being fat adapted put us at an advanatage. When the calories start to get low, your body will still prefer to use body fat over muscle.

Right now my diet and work out schedule is very crazy, and I'm afriad to post in fear of the keto police comments. But the most important thing I learned, ONCE FAT ADAPTED, YOU HAVE TO DROP DIETARY FAT TO BURN BODY FAT. Dr. Pasquale has the best information on how to do a proper High Fat Diet, his book should be read and digested instead of the Lyle Mcdonalds Ketogenic diet term paper; Lyle is not even a medical doctor. In addition, Gironda nutritional tips and training should be also read and digested. Reading Dr. Pasquale and Vince Gironda is sure fire way to lose weight. The information from these men is well worth the price of their books.

This really makes sense. Additionally, it adds some variety in the foods I can eat, and variety is the spice of life. I'm finding it tough to eat the same stuff everyday, I might need some more meal ideas. I'm not giving up, just fighting some temptations (which I'm good at doing alone, especially when I'm at a high level of motivation like I am).

I'll keep the same level of macros for the time being, but I might try tweaking them in the near future. We'll see how I do after a week after the carb up and decide from there.

[Wakegrl0021]

So, I've been doing a lot of research (as I do almost every day) to make sure I'm following this diet perfectly. I found this little tidbit from another keto log:

Back again, I have been gone for a while. I have been studing more about this new lifestyle to understand it better.

So from starting at 277lbs I'm now at 264lbs.

The major this I have learned is that Keto is not a real high fat diet as advertised. When going thru a cut, I learned that you use the induction phase ratio of 65% fat/ 30% Protein / carbs 5% to get your body fat adapted. Once your body is adapted to burn fat instead of sugar you have to drop your fats !!!!!!!!! The more you drop your dietary fat is the more body fat will get burned. As long as, you have body fat your body will burn more body fat than muscle. So if you are trying to lose weight you have start dropping your dietary fat.

Being fat adapted put us at an advanatage. When the calories start to get low, your body will still prefer to use body fat over muscle.

Right now my diet and work out schedule is very crazy, and I'm afriad to post in fear of the keto police comments. But the most important thing I learned, ONCE FAT ADAPTED, YOU HAVE TO DROP DIETARY FAT TO BURN BODY FAT. Dr. Pasquale has the best information on how to do a proper High Fat Diet, his book should be read and digested instead of the Lyle Mcdonalds Ketogenic diet term paper; Lyle is not even a medical doctor. In addition, Gironda nutritional tips and training should be also read and digested. Reading Dr. Pasquale and Vince Gironda is sure fire way to lose weight. The information from these men is well worth the price of their books.

This really makes sense. Additionally, it adds some variety in the foods I can eat, and variety is the spice of life. I'm finding it tough to eat the same stuff everyday, I might need some more meal ideas. I'm not giving up, just fighting some temptations (which I'm good at doing alone, especially when I'm at a high level of motivation like I am).

I'll keep the same level of macros for the time being, but I might try tweaking them in the near future. We'll see how I do after a week after the carb up and decide from there.

I am so glad I subscribed to your log! I do a lot of research too everyday I feel like I'm on here reading about keto or reading other people's logs. So initially what this guy is saying as that start off with high fat things of any kind but branch off into the health fats once our bodies have adjusted as that correct?

I also found this (sorry for it being long -- Mayo clinic posted it)
Healthy fats

When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Below are the best food sources of these healthy fats:
Type of healthy fat Food source
Monounsaturated fat Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
Omega-3 fatty acids Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Harmful fats

Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.

Below are common food sources of harmful fats:
Type of harmful fat Food source
Saturated fat Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans fat Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary cholesterol Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

I'm gonna try to get that book by Dr.Pasquale. But hopefully that helps and maybe cut back on the harmful fats next week think that would work?

[ijericho]

I am so glad I subscribed to your log! I do a lot of research too everyday I feel like I'm on here reading about keto or reading other people's logs. So initially what this guy is saying as that start off with high fat things of any kind but branch off into the health fats once our bodies have adjusted as that correct?

I also found this (sorry for it being long -- Mayo clinic posted it)
Healthy fats

When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Below are the best food sources of these healthy fats:
Type of healthy fat Food source
Monounsaturated fat Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
Omega-3 fatty acids Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Harmful fats

Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.

Below are common food sources of harmful fats:
Type of harmful fat Food source
Saturated fat Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans fat Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary cholesterol Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

I'm gonna try to get that book by Dr.Pasquale. But hopefully that helps and maybe cut back on the harmful fats next week think that would work?

Do you know how old that stuff you posted is? I've heard more recently that it's not as important good vs bad fats as long as they aren't transfats. Here's an old thread I found. It gets kinda off topic about midway through, but Man2k (who I hear has a lot of cred) gives a good answer at the beginning:

[link]http://forum.bodybuilding.com/showthread.php?t=773896&highlight=good+bad+fats[/link]

I know I need to be cutting down on some of the sodium, but it's hard to do here in the office where I don't have too many fresh choices. I need to start planning ahead better for lunch, etc.

Thanks for the food for thought. Keep em coming.

[bally18]

Thats a good find jericho, I think I will consider dropping the fat a little bit when I start to plateau. Its still pretty early in the diet to be worried about such things as immediate concerns, however I'm glad you posted that I'm always on this forum looking up for new info and this really helps (since most of the posts on this forum cover the same things).

As far as healthy fats vs. other fats I think as long as you are getting a good amount of healthy fats in you're diet (for their benefits), then you should be fine eating the other fats.

Also jericho I don't think you need to do that [link][/link] thing to link to bb.com articles, do you?

[Wakegrl0021]

Do you know how old that stuff you posted is? I've heard more recently that it's not as important good vs bad fats as long as they aren't transfats. Here's an old thread I found. It gets kinda off topic about midway through, but Man2k (who I hear has a lot of cred) gives a good answer at the beginning:

I know I need to be cutting down on some of the sodium, but it's hard to do here in the office where I don't have too many fresh choices. I need to start planning ahead better for lunch, etc.

Thanks for the food for thought. Keep em coming.

Okie trans fats a NO GO! I got it now. I need to cut down on sodium too, this week will probably be last week of hotdogs ha! I'm getting "the Metabolic Diet" book by Dr. Pasquale I'll let ya know any valuable information I find!
Have a good one!

[bally18]

Yo man you going to be carbin up this weekend?
If so, what kind of carbs you planning on eating and how much? You going to stick with alot of Low G1 carbs or mix it up?

I saw this article where it says you should try and get alot of high g1 carbs during the first 24 hours of the carb-up (its for a 48h carb-up so should be adjusted as so)

http://www.thinkmuscle.com/articles/...genic-diet.htm

Just wanted to know what you thought and if you have found any other articles that are useful on this suject

[ijericho]

Yo man you going to be carbin up this weekend?
If so, what kind of carbs you planning on eating and how much? You going to stick with alot of Low G1 carbs or mix it up?

I saw this article where it says you should try and get alot of high g1 carbs during the first 24 hours of the carb-up (its for a 48h carb-up so should be adjusted as so)

http://www.thinkmuscle.com/articles/...genic-diet.htm

Just wanted to know what you thought and if you have found any other articles that are useful on this suject

Excellent questions. I'm really glad you asked them. I've read excerpts from Lyle's study and was basing what I was planning on doing around that:

1) 5 hours before my depletion workout, I'll consume about 35-50g of carbs. I was planning on taking my creatine that has 41g of dextrose in it. I haven't seen anything about what type of carbs need to be taken at this point, so hopefully that's fine.

2) 2 hours before my depletion workout, I'll have a piece of fruit for the fructose.

3) Depletion workout will be something that totally dominates my muscles. Circuit training, something aerobic and very muscle intensive. This is what I was thinking:
http://www.youtube.com/watch?v=0WOP9J7QPwI

4) This workout will take place around 8-9pm on Friday night, so I'll be carbing up all weekend (works out perfectly because I'm headed out of town to see my girlfriend, so by the time I leave to come back, I'll be done with a 48 hour carb up).

5) First 24 hours will be simple, high GI carbs like CANDY, CAKES, PIES, AND COOKIES! Probably not, but maybe a little bit. Probably more like fruits. 10g/kg of lean body weight.

6) Second 24 hours will be more vegetables like peas, sweet potatoes, and beans and clean wheats like whole grain pasta, brown rice, and bread. 5g/kg of lean body weight.

7) Be super amped for the week, but blow all that amptitude on a sick Monday workout and be sad and brain fogged until next weekend.

I need to start looking to make a diet plan to roughly follow for the weekend.

[bally18]

You're plan looks pretty tight man you look like you've got everything pretty figured out.

My final workout will be this:


Friday night: Final Workout

Same intensity mentioned before

Bench 2 sets, 6-10 reps

T-bar Row 2 sets, 6-10 reps

Incline bench 2 sets, 6-10 reps

Latpulldown to front 2 sets, 6-10 reps

Behind the neck shoulder press 1 set, 8-10 reps

Military press 1 set, 8-10 reps

Either curl exercise 2 sets, 8-10 reps

Either tricep exercise 2 sets, 8-10 reps

Stiffleg deadift 1 set, 8-10 reps

Normal floor ab crunch 2 sets, 10-20 reps

Reverse crunches 2 sets, 10-20 reps

Which I took from the article:

http://forum.bodybuilding.com/showthread.php?t=36497

I was thinking about working out around 3pm tomorrow afternoon (I'm flying home to toronto at 5:30 and can't workout when I get home for the night )

So I will probably have a little fruit right before the workout, or I may just go into the workout with no carb energy I've been feelin pretty good energywise right now.

Then I'll probably just carb up from my PWO shake around 4ish until late Saturday night, which works out well for me since I will be going to a family dinner with extended family (about 30-35 of us and alot of food).

I will be eating some high G1 carbs tomorrow night and then mainly low G1 saturday.

I respect you're opinion since you seem to have done alot of research on this so I was wondering does this look okay?

[ijericho]

Are those all part of the same workout? Right after the legs portion, you said "final workout." It probably doesn't matter, but that could be interesting if you had a hard leg workout, then started at 1) on my list, especially if you're good on energy. I would think the 5 hour and 2 hour carbing I'm going to do would be to get some strength/insulin spike right before to make sure I have a hard workout.

You planning on doing all this with minimal rest? I'd probably do no more than 30 sec rests in between all of it. That should you get nice and depleted.

Looking good man. Have fun with your family this weekend and we'll have to compare results.

P.S. I'm not stalking the boards, I just so happen to check them right after you reply lol.

[bally18]

Are those all part of the same workout? Right after the legs portion, you said "final workout." It probably doesn't matter, but that could be interesting if you had a hard leg workout, then started at 1) on my list, especially if you're good on energy. I would think the 5 hour and 2 hour carbing I'm going to do would be to get some strength/insulin spike right before to make sure I have a hard workout.

You planning on doing all this with minimal rest? I'd probably do no more than 30 sec rests in between all of it. That should you get nice and depleted.

Looking good man. Have fun with your family this weekend and we'll have to compare results.

P.S. I'm not stalking the boards, I just so happen to check them right after you reply lol.

Yeah sorry dude I copied it directly from the post and the author wrote it out weird and I accidentally copied part of the leg workout.

The intensity is supposed to be the same for all workouts, 60s rest inbetween sets and 90s between exercises. You think 30s between sets would be better to get me fully depleted? To be honest I don't have the best muscular endurance, my leg workout today was pretty rough for the 60s rest between the 4 sets of squats but after that I wasn't too ridiculously tired. I may decrease it to about 30s between sets and maybe 45-60s between exercises.

yeah man looking forward to hearing how your carb up goes, and don't worry I check the forums pretty often since I'm in University and am on my laptop often for various reasons lol

[ijericho]

Yeah sorry dude I copied it directly from the post and the author wrote it out weird and I accidentally copied part of the leg workout.

The intensity is supposed to be the same for all workouts, 60s rest inbetween sets and 90s between exercises. You think 30s between sets would be better to get me fully depleted? To be honest I don't have the best muscular endurance, my leg workout today was pretty rough for the 60s rest between the 4 sets of squats but after that I wasn't too ridiculously tired. I may decrease it to about 30s between sets and maybe 45-60s between exercises.

yeah man looking forward to hearing how your carb up goes, and don't worry I check the forums pretty often since I'm in University and am on my laptop often for various reasons lol

Well, you know your body's capabilities better than I do, I would just suggest you're pushing yourself to the limit...and then some.

I ended up a little bit lower on my calories today:

Meal 1:
1/4 cup almonds

Meal 2:
15 pork rinds

Meal 3:
Chicken Ceasar salad:
4 cups spinach
2 oz chicken
1 cup broccoli
1 tbsp parmesan cheese
2 tbsps Ceasar dressing

Meal 4:
3 slim jims

Meal 5:
8 oz chicken breast
1 oz swiss cheese slice
1 cup broccoli
1 1/2 tbsps Ceasar dressing

PWO:
Protein Brownie:
1 scoop whey powder
about 30g of natural peanut butter
enough water to make it soupy
microwave on power 8 for 1:30, stir, then again for 15 secs on power 5 (GREAT FOR CARB CRAVINGS)

Meal 6:
6 oz salmon with a healthy heap of butter to bake in

1,798 calories
110.7g fat (56%)
37.7g carbs (8%)
161.1g protein (36%)

I was slammed at work today, so I wasn't able to really eat much. I tried to make up for it tonight by doing a little bit of power eating.

My workout was excellent. I did biceps and back and absolutely killed it. The brain fog I've been fighting through was gone and I felt great. Came back home and did ab ripper x; it was exactly as hard as I remember. I'm feeling kinda tired, so I don't think I'm going to log my workout. Just think of something that's really, really good and tiring, and it was probably like that.

I appreciate all the links and information people are bringing my way. I always love to learn new things, so keep them coming. Good night.