Mtfx's Keto Log (Advice encouraged)

[Mrs.Velocity]

Yo! Keep up the good work hombre! Can I borrow your girlfriend sometime in a totally platonic cook-yummy-food-for-me sort of way?!

[mtfx]

Yo! Keep up the good work hombre! Can I borrow your girlfriend sometime in a totally platonic cook-yummy-food-for-me sort of way?!

Of course! She is all about sharing the good times!

[moonshinebabe33]

great thread, im subbed!!

You are an inspiration for me as Ive just started this keto diet thing and my ketostix havent changed colour yet.....may give it a few more days to get in the full swing of it!

[mtfx]

great thread, im subbed!!

You are an inspiration for me as Ive just started this keto diet thing and my ketostix havent changed colour yet.....may give it a few more days to get in the full swing of it!

Aww yay! Thanks so much!

I tested for small traces of ketones by the middle of day two. Definitely by day three. Dont rely so much on the ketostix...once your stick says that you are in ketosis, take note of the smell of your urine. There is a distinct smell, as you are smelling the actual ketones being excreted, this will be your real detection. some days, it is a faint smell...other times it is very noticeable. Its not a "bad" smell, but you will be able to tell that it isnt normal day to day kind of smell.

I wish you the best on your journey! are you going to be doing a log?

[moonshinebabe33]

yes i may do, just trying to get my head round it first!

But im thinking if i do, then you guys will pop up and point me in the right direction if im going wrong, plus doing a log *should* make me stay on track!

Will start it tomorrow then!

[mtfx]

Well, today was an off day...had my breakfast a little later, around 11am. Bacon, eggs and cheese. I think in the coming weeks...I will try to change my menu a bit.

Lunch today, I had some chicken from el pollo loco, breast and wing. Multi around 3ish.

For Dinner I had 1 pork chop and a side salad with some blue cheese.

This was actually a poor day for me, I didnt have any broccoli or fiber. I will take some psylium when I get home.

tomorrow however, back on the horse.

[mtfx]

Well, I do believe that I will do a carb up after all. Initially, I thought it was optional, but after reading...it makes sense that to me that I should replenish my glycogen, after all, I AM using it. And some people have even said that fat metabolism can INCREASE after a carb-up...so we will see.

Standard fair for breakfast, eggs and bacon with 1/4 cup of cheese. I have stopped cooking my eggs in the bacon grease though, at first it was great...but I realized I could use the 200-300 cals for veggies or salad, instead of bad fats.

Lunch will be a whole bunch of stuff! Left over chicken with cheese, pork chop, broccoli...nom nom.

About to take my green tea supp...I seriously forget about this SO often...I know I am not taking it responsibly. I take it late most of the time, and feel its not even worth it I intend on brewing some green tea though, and will incorporate that through out my day. I will have 3-4 cups of matcha green tea a day.

For dinner I had some left over pork tenderloin roast, some broccoli and a side salad with blue cheese. It was actually a lot of volume, more than I am used to...but my lunch was a bit thin, so I figured I would be ok.

Routine ::
Pullups (assisted)
1x5 @ 185
1x5 @ 185
1x5 @ 170

Bent over rows
1x5 @ 100
1x5 @ 100
1x5 @ 100

Iso lateral rows
1x5 @ 180
1x5 @ 180
1x5 @ 180

Rev Pec Dec (posterior delts)
1x5 @ 90
1x5 @ 90
1x5 @ 100

Lateral raises + Rev lateral raises (superset)
1x5 @ 15 + 5 @ 15
1x5 @ 15 + 5 @ 15
1x5 @ 15 + 5 @ 15

Woodchop (high to low)
1x10 @ 60 (to right) 1x10@ 60 (to left)
1x10 @ 70 (to right) 1x10@ 70 (to left)
1x10 @ 70 (to right) 1x10@ 70 (to left)

Cardio ::
Eliptical on precor *weight loss* program 30 mins.

This workout REALLY busted my ass...I was sweating SO hard. Feels good man. This was a really positive day for me, I felt great...had a great workout and was satisfied by my fuel. I am not sure if it was the scale or what, but I did weigh myself before workout and it said 245, which is .4 more than my last weigh in, I am hoping it was just the scale.

[mtfx]

Well, got up around 9am, got some solid and hard sleep! Was pretty nice.

Made some coffee...bacon and eggs nom. I am really reducing my cheese, today...I basically just sprinkled it on...MAYBE an 1/8th of a cup. With this reduction, and no longer cooking in bacon grease, I figure I am saving about 300 calories or so. I feel this is better, as I can have an additional snack somewhere else in the day.

Well, tonight...will be my first carb up. I am going to have an intense workout tonight, and cardio...then gonna have my PW shake with some dextrose. I am excited and precautious as to how I will feel about this by this evening.

Tomorrow will be all low GI carbs...which I am sure will taste GREAT! Pretty stoked about my oats for breakfast I miss them.

11:30am. Gonna take my multi and green tea here in a sec and then begin mass consumption of water!

4:20pm: Well, I had my broccoli and some chicken for lunch (a whole chicken breast with skin). It could be a mental thing...but that damn .4 lbs I saw on the scale made me think that maybe my diet needs a closer look. It could have been the scale that was off...it IS a digital one, but...I cant help but think I am over eating, even though I do not FEEL like I am. I stopped monitoring my caloric intake (as you can see, I dont actually LIST how many cals I am eating) As I figure its the same everyday, but maybe I should pay closer attention. I stopped because I did the macros once, and it seemed fine and dandy...but then again, this could all be just one big head trip...and I am doing great. I am not going to weigh in until thursday. I mean...I am hoping that scale reads 242.5 by then, we will see.

Dinner tonight was the last of the pork tenderloin with a salad and blue cheese.

10:00pm Went to the gym for cardio. Did 20 minutes of moderate activity on the precor. Rested for 10 minutes and then hit another 20 minutes of moderate to moderate-high activity. THIS was a very rough cardio session, was sweatin good!

11:15pm Had my protein shake. 48g of protein with 40g of dextrose. I didnt feel well. I felt a little . I felt nauseous...I really didnt like the feeling. Maybe it was a little toooooo much dextrose? I dont think that I will use as much on my next carb-up.

[kenonator]

good luck with your first carb up dude. Hope everything is going well for you.

[mtfx]

good luck with your first carb up dude. Hope everything is going well for you.

Thank you! Yeah, everything is going well. I have adjusted to keto easily. This carb up...I have been looking forward to it. I am excited about a couple food choices, but really...am hoping (as I have read) that it boosts my test and GH levels. Thursday morning is my leg day...which for me, I feel is most demanding as I do squats and then deads...so I am hoping I notice a difference this week. Last week...felt pretty weak.

[floridagirl]

Nice work Do you have a crock pot/slow cooker perchance? I use mine for roasting a whole chicken so I save a lot of money that I would otherwise spend on rotisserie chicken. Whole chicken is soooo cheap, plus my dogs appreciate the giblets

Before I go to work or to bed, I line my slow cooker with a disposable liner: http://www.reynoldspkg.com/reynoldsk...p?prod_id=3200. Then I drop in the chicken and season it with whatever; usually Lawry's seasoned salt, lemon pepper, paprika, and Bell's poultry seasoning. Sometimes I stuff the chicken cavity with half a lemon and a few whole unpeeled cloves of garlic. I have a programmable slow cooker so I set it to cook for 9 hours on low. Then when it's done I pull off all the meat and chop or shred it (I usually eat the wings right away though, lol). Then I have it around for chicken salad, or to put on top of greens or use in recipes or just eat as a snack.

Once I cooked the whole chicken on top of some green beans and took a pic of the end product:

[moonshinebabe33]

Nice work Do you have a crock pot/slow cooker perchance? I use mine for roasting a whole chicken so I save a lot of money that I would otherwise spend on rotisserie chicken. Whole chicken is soooo cheap, plus my dogs appreciate the giblets

Before I go to work or to bed, I line my slow cooker with a disposable liner: http://www.reynoldspkg.com/reynoldsk...p?prod_id=3200. Then I drop in the chicken and season it with whatever; usually Lawry's seasoned salt, lemon pepper, paprika, and Bell's poultry seasoning. Sometimes I stuff the chicken cavity with half a lemon and a few whole unpeeled cloves of garlic. I have a programmable slow cooker so I set it to cook for 9 hours on low. Then when it's done I pull off all the meat and chop or shred it (I usually eat the wings right away though, lol). Then I have it around for chicken salad, or to put on top of greens or use in recipes or just eat as a snack.

Once I cooked the whole chicken on top of some green beans and took a pic of the end product:

hey these liners are a great idea! I love my slow cooker and use it for everything! I dont think the UK sell them but I would find them useful!!!!!!!!

[moonshinebabe33]

Thank you! Yeah, everything is going well. I have adjusted to keto easily. This carb up...I have been looking forward to it. I am excited about a couple food choices, but really...am hoping (as I have read) that it boosts my test and GH levels. Thursday morning is my leg day...which for me, I feel is most demanding as I do squats and then deads...so I am hoping I notice a difference this week. Last week...felt pretty weak.

What are you having for your carb up - I am interested to know!
Dont forget to stop by and look/comment on my thread!!

[mtfx]

Well, today...my first carb up is going well I suppose. I had 1c of oats this morning at around 10:30...it took me nearly 25 minutes to eat the bowl of oats...seriously, was getting a little tough to get the last 10 or so bites down. SO...MUCH...OATMEAL. I ended up putting maple syrup on it to flavor it...which helped, but I couldnt really taste it, so I added more...and that ended up being almost too much.

Today the plan is to have some pad thai, which I am really excited about. I have about 50g of protein, which will be in the form of a shake. I will also have some sweet potato a little later...and I think another 1/2 cup of oats tonight.

I feel better than I did last night...man, that made me feel so crappy...but I guess when you are almost two weeks on keto, a huge insulin spike is a bit much huh?

Also, I added CLA to my supplement regimen and got more saw palmetto. So, my current supp list is as follows:

CLA x2 30 mins before breakfast, 30 mins before dinner.
Multi x2 After breakfast.
fish oil x2 after lunch.
Green tea (if I remember) 15 mins before each meal.
Saw palmetto, once a day after breakfast.

BCAA intra workout only.
Protein shake PWO.

Well, its 9:18pm. Just finished dinner, well...about 20 minutes ago. I dont like the way I feel. My carb eating is making me feel sick to my stomach, I feel a little bloat...and just down right blah. For lunch, I did have my pad thai, which was AMAZING, and didnt notice a whole lot of change after eating that. I kept fluids low most of the day. I had some protein, in the form of a shake around 4pm, and man did that do me in. I felt so nasty after that...and I kept it thick, only adding small amounts of water to it, but it was enough to make me feel a bit off.

For dinner, brown rice, broccolli and some lean beef (stir fry). I feel like crap right now...I felt fine on keto, and this carb up is making me almost not want to do it again...but, I know that its beneficial. Im done eating carbs for the night, I will be back on the wagon tomorrow morning with mah bacon n eggs.

Thank god this is my off day...I cant imagine getting into the gym and lifting...OR doing cardio.

Signing off.
-End transmission

[mtfx]

What are you having for your carb up - I am interested to know!
Dont forget to stop by and look/comment on my thread!!

A bridged version: Oats for breakfast, pad thai for lunch (going to get a side of brown rice as well), dinner (still not sure, will update...though sweet potato will be in there), 1/2 cup oats as snack or after dinner.

I am going to keep it fairly simple. I am just eating a large quantity of it. I already have about 75g of carbs in me.

[Mrs.Velocity]

Hey, looks like it's going pretty well, great job! I'm really not into the carb bloat, but I guess for your goals it's beneficial to eat them. Pad Thai in and of itself is beneficial...to the soul. *drools* Bacon and eggs today, yay!

[mtfx]

Well, im picking up a shift for a co-worker...and totally woke up late. Grrrrrr. This morning was completely rushed, and I HATE THAT. Woke up, popped 2 CLA capsules and off to the bacon. Made breakfast, and immediately started on lunch...im getting sloppy I fear, but I had to rush out of the house this morning. Lunch is 2 leaves of romaine lettuce with one whole chicken breat (with skin). 2 stalks of celery.....dry? what the hell, why didnt I remember my natty PB?! 2 cups of broccoli with a Tbsp of butter and 1oz of almonds. I need to stop with this lazy thing, and chop that damn chicken up and make my chicken salad! Or find a new lunch menu item...maybe I will research that today.

Normally I would weigh myself in the morning (today) and post results...but I am at work, and wont have the chance to get to the gym in the morning...so it will be a night weigh in, which I dont care for. Morning I feel lighter, no food in my system.

Man, yesterday had its HIIIIIIIIIIIIIIIIGHS. and lOOOOOOOOOOOOOOOOOOWs. Morning time, I felt great...lunch time, also great. Dinner time....nasty. I felt bloated, gassy and sluggish. Though, I did eat A LOT of brown rice...like a last hurrah! I am hoping my glycogen stores are tip top...so the weights at the gym get WRECKED tonight!

Also, I am SOOOO glad I get to drink water today! On carb ups, I guess the more water you drink, the more bloated you can feel...so I abstained from water most of the day...and I just started it today....and...I like it?! Me? Water? wow....awesome.

Lunch: Had my serving of broccoli, sans cheese. Just butter and hot sauce. I am starting a small calorie reduction all across the board. I feel good with the amount of food I am eating, and can see certain places to cut some cals. Also, having some chicken breat (with skin) on romaine lettuce.

However today, I am fearing that maybe I am having more protein than fat...and I need to make sure this is in check.

[Limeliteshines]

Lookin good man! Keep up the great work. and hey, great job on keeping that carb up clean. I tend to struggle with that.

Enjoy your water!

[mtfx]

Lookin good man! Keep up the great work. and hey, great job on keeping that carb up clean. I tend to struggle with that.

Enjoy your water!

Hey, thanks for the compliments! It was indeed hard...I wanted some dirty foods...but stayed true! Except for the one...yes, one....peanut butter m&m I had.

[Mrs.Velocity]

Only one?! Holy crap man, keto has you whipped!

[moonshinebabe33]

Only one?! Holy crap man, keto has you whipped!

Mmmmmmm we don't get peanut butter m & ms here (I'm in the UK, near London) but I sooo want some!!

We only get chocolate Ones and peanut m&ms (boring) here in the UK. We've only just started getting Hersheys Peanut Butter Cups!!!

X

[mtfx]

Mmmmmmm we don't get peanut butter m & ms here (I'm in the UK, near London) but I sooo want some!!

We only get chocolate Ones and peanut m&ms (boring) here in the UK. We've only just started getting Hersheys Peanut Butter Cups!!!

X

Oh my god...no PB M&Ms??? I would TOTALLY send you a package of them! If you want...when you are done with keto...as a reward, I will send you a package of PB M&Ms!!! hahaha.

[Limeliteshines]

Mmmmmmm we don't get peanut butter m & ms here (I'm in the UK, near London) but I sooo want some!!

We only get chocolate Ones and peanut m&ms (boring) here in the UK. We've only just started getting Hersheys Peanut Butter Cups!!!

X

Yes, but you have Wine Gums. And Wine Gums trump M&M's of any kind, any day!! And Aero bars (esp. the mint ones!). and Flake. yum. But my mother and I still fight over the Wine Gums my Aunt brings when she visits.

*sigh* When I was a kid my grandmother would take me out to the country and I'd get an icecream with a flake stick stuck in it . . . from an icecream truck. Man that was the best stuff!

Thank goodness I'm all the way across the pond. Where near London are you? My family lived in E. Sussex . . I also have family in Bexlyheath.

[mtfx]

Seriously...why can I not edit ALL of my posts? Its like I have a 24 hour window to edit something, Im really getting sick of that.

Anyways...For dinner: Broccoli, stew meat (beef cuts, kinda not so tender) and two eggs, with a slice of pepper jack cheese. This was a HIGH fat meal...I want to kick myself back into keto. After my carb up (ending wednesday) I have been in ketosis

Routine tonight ::
Hammer curls + Skull crusher SS
1x5 @ 30 + 1x5 @ 65
1x5 @ 30 + 1x5 @ 65
1x3 @ 35 + 1x5 @ 65

BB Curl + Close grip bench SS
1x5 @ 40 + 1x5 @ 65
1x5 @ 40 + 1x5 @ 65
1x5 @ 40 + 1x5 @ 65

Cable Curl + Tri extention SS
1x5 @ 80 + 1x5 @ 130
1x5 @ 80 + 1x5 @ 140
1x5 @ 80 + 1x5 @ 140

Incline DB press
1x5 @ 35
1x5 @ 35
1x5 @ 35

Cable Cross
1x5 @ 50
1x5 @ 50
1x5 @ 45

Dips (assisted)
1x5 @ 140
1x5 @ 140
1x5 @ 125

Cardio ::
30 mins on precor eliptical, program 9 * Hillclimb.

OMG! The cardio...BLASTED me. I have never sweat that hard on cardio...was brutal, and awesome! I felt so clean (even though I was sweating) when I was done...cleansing.

Went home, took some protein with 1 tsp glutamine. Played some MW2 and hit the hay.

[mtfx]

Well, I am disappoint today. I guess my carb up added some weight, which kinda makes me grrrr.

Only 2 eggs with 3 slices of bacon and a 1/4 cup of cheese. 2 cups of coffee, with a Tbsp of heavy cream and one splenda each cup. I realize that I have been cutting cals, but cutting FAT cals. I need to stop doing that. My diet plan is fine...and Im working hard, Ill be ok.

Two multis+saw palmetto after breakfast.

1:15: Green tea and saw palmetto before lunch.

I calculated my cals so far today (excluding dinner) just to see where I am. Also, this is gross carbs, not net. It doesnt factor it in.



Ok...for dinner, holy crap...I was spoiled! My girlfriend came to my place and made me chicken breast, stuffed with blue cheese and capacolla and asparagus with sharp white cheddar dill sauce. OH......my.....GOD, it was seriously one of the best meals I think I have EVER eaten, it was really THAT good. Pics to follow

[Limeliteshines]

Don't be disappointed with water weight gain from a carb up. It will be quickly gone . . it happens to pretty much everyone (with the exception of those genetic freaks

My trainer gains up to 12 pounds with a CLEAN carb up. But it's all gone within 3 days after the carb up.

It's lookin good . . keep up the good work.

[Mrs.Velocity]

I know I have no experience but hopefully it still feels compelling that I think your intake looks good

[mtfx]

Well...good news everybody!

242.2 lbs!!!

All that water weight came back off. So, from now on, my official weigh in's will be monday nights, which is the day before my carb up.

2 CLA and 1 green tea before breakfast.

Breakfast: 2 whole eggs, 3 strips of bacon, 1/4 cup of cheese. 2 cups of coffee (2 Tbsp cream, 2 splenda)

Lunch: 1 cup chicken salad (2 tbsp mayo) with one celery stalk. Wasnt very hungry, and I know...no excuse...I didnt eat broccoli. 2 multis after lunch.

Routine ::
Squats
1x6 @ 135
1x6 @ 135
1x5 @ 185

Deads
1x5 @ 135
1x5 @ 185
1x5 @ 185

Leg Extention
1x8 @ 90
1x8 @ 100
1x8 @ 120

Nautilus ab crunch
1x8 @ 140
1x8 @ 140
1x8 @ 140
1x8 @ 140

Seated calf raise
1x15 @ 90
1x15 @ 90
1x15 @ 90

Cardio ::
30 minutes on precor, weight loss setting.

Just got home, had my protein, going to take 2 CLA, 1 green tea and have some dinner! GF is making me peppered steak and green beans! nomnomnomnomnomnomnom

[mtfx]

Sunday...what is there to say about today? Its an off day through and through. Woke up at 10am and made coffee. Took 2 CLA + 1 green tea. Ate breakfast about 45 mins later. 2 eggs over easy, 4 strips of bacon (they were thin ones) and 1/4 cup cheese.

Its 3:40 now, and I am JUST eating lunch, havent been hungry and have been running errands. Also, not much water today, been lazy and havent been drinking it...but I will still get my quota in for the day. Been using those crystal light flavor packets. In 1.5 liters of water....its not over kill and makes water more enjoyable to drink, I can almost fool myself into thinking its juice. Not that I cant drink water on its own, I think it makes me drink it faster, as I will have larger amounts of it at a time.

Lunch: left over stuffed chicken and asparagus (I really need to share those pics...but cant find camera cable at the moment)

Dinner...I am still not sure what this will be. Usually on sundays, I go to the ladies house, watch the simpsons and have dinner made for me...but I am not sure about tonight.

Although, today...I am going to cook me up some chicken wings! I found a hot wing sauce with no carbs (you would be surprized how many sauces DO have carbs.) Those will be a treat! nomnom.

EDIT ::

The chicken wings came out ok...but I forgot to non-stick the foil so I lost a little bit of skin of a few of them. I used 4 Tbsp Butter and a half cup of HOT wing sauce. Let those bad boys marinate for about 2 hours and baked em. 425 for an hour+15. Maybe not the best day to do that, was a little warm in the house by the time I was done, and not much better outside.

Ok, so for dinner, I ended up having a turkey salad. The GF made tacos, but knew I couldnt have tortillas...also, she was going to get a taco seasoning packet for the meat, but like a good girl, looked on the back. 3g of carbs...she did not like this. So, she got Mrs. Dash: Fiesta with lime (didnt even know they made that) which had no carbs...used some garlic salt and cracked pepper and Ill be damned if it wasnt just like a taco seasoning, it was pretty crafty I think. She put that on top of lettuce with some sharp cheddar and bobs blue cheese dressing. It was amazing.

Desert: I had 2oz of cream cheese with 2 Tbsp cream and one splenda NOM.

[mtfx]

Ok, so as of this point, I have decided to change things up.

1) Weigh-ins will be today (mondays) until the end of the cut. I figure this will be more accurate, as my carb-ups are tuesday nights and all of wednesday.

2) Mondays have been my back night since I started almost a year ago, however I will be changing mondays (for the duration of keto) to long cardio sessions, while tuesdays will be my back/shoulder night. This will be my depletion workout for my carbup.

3) I will be adding a new supplement shortly (I will post when I start taking it), but I will be using Ketocuts by Double-T sports. I got a bottle coming my way, and will supplement the last 4 weeks of zee program.

Ok, on for the day!

2 CLA, 1 green tea.

Breakfast: A little change up today. I made 2 eggs scrambled with a slice of jalepeno munster, and one jalepeno chicken sausage link. 3 cups of coffee, 3 Tbsp cream, 2 splenda.

Lunch: I had some left over steak (4-6oz), some green beans and three chicken wings. I love those things.

Snack: 1oz of almonds

Dinner: I totally flubbed on this...I ate after cardio...and all I had was a chicken sausage with blue cheese on it. Later (around 12am) I had a stalk of celery, with some natty PB on it (I didnt measure it, but used more than a Tbsp, but less then 2.), and a couple pork rinds.

My girlfriend also made me some almond shortbread (using almond meal, butter and splenda) and I had a piece of that too...I dont know what the macros are though

Routine ::
10 minutes on the row machine (1500 meters) and 20 minutes on precor elliptical on hill climb setting.