☁ Pretend Keto Log ☁

[Shenpen]

I did notice a mild headache come on in the afternoon, and is still there tonight. It never got worse, even when squatting and doing high-rep leg work, which was nice compared with the migraines I sometimes get. The slightest rise in blood pressure becomes agony with those. I have no idea if this was due to the keto, not enough sleep, tension, or what. If it was dehydration, I would have expected it to ease off after the gym, since I drink plenty there.

I've also noticed I seem to sweat a lot more while working out now, like dripping off my nose by the time I'm done squats. I always break a sweat, but things have stepped up. Is that a side-effect of keto?

You might want to consider making some bone broth that is a real good bet for something that will make headaches and dehydration a non-issue. Cook marrow-bones for some hours and use the broth for sauce or soups. Turns out that the fatty marrow tissue is a stellar source of minerals relevant to ketosis induction.

I do a batch once a week and it has improved my well-being as well as my cocking to no end.



http://forum.bodybuilding.com/showth...hp?t=152040943

http://forum.bodybuilding.com/showth...post1027542943

http://forum.bodybuilding.com/showth...post1043812243

[Vivvid]

MUSTZ HAZ EDO DOUBLE BEEF!

What exactly is it and where do you get it?
We prolly have it here in the Netherlands under a diff. name but i shall not rest before i have found it!!!

[pretend]

You know how to keto! lol so much variety, it's crazy! I eat freakin eggs, bacon and chicken breast every day....boring, but it works for me.

Thanks man! It does take a bit of effort to mix & match foods so they add up right (or at least close). Worth it though! Nice to have some standard go-to meals to keep it easy too.

You might want to consider making some bone broth that is a real good bet for something that will make headaches and dehydration a non-issue. Cook marrow-bones for some hours and use the broth for sauce or soups. Turns out that the fatty marrow tissue is a stellar source of minerals relevant to ketosis induction.

I do a batch once a week and it has improved my well-being as well as my cocking to no end.



http://forum.bodybuilding.com/showth...hp?t=152040943

http://forum.bodybuilding.com/showth...post1027542943

http://forum.bodybuilding.com/showth...post1043812243

Really!!! Sounds like a magic potion! Haha, but if I find headaches/dehydration happening more, I'll definitely look into that. Maybe use the broth as a base for a stew...

MUSTZ HAZ EDO DOUBLE BEEF!

What exactly is it and where do you get it?
We prolly have it here in the Netherlands under a diff. name but i shall not rest before i have found it!!!

It's a fast food restaurant: http://www.edojapan.com/home.html
I think it's only in North America. Generally their meals consist of a rice base + steamed/fried cabbage, carrots, broccoli + chicken or beef. And teriyaki sauce. I'm sure there's something similar in Europe. Good luck in your search!

[Vivvid]

I'm gonna move to Halifax

[pretend]

• March 28, 2013

Keeping things going pretty well...

Picked up some Metamucil pills. They don't have as much fibre as I thought, so gonna be taking a lot of them!

Also trying almond milk for lattes. It doesn't seem to steam up very well, might just take some practice. Tastes different, but not too bad.

[Shenpen]

Really!!! Sounds like a magic potion!

Oh yes! Despite my back problems I can now to the "polish twins" position and still have one hand free. :usain_bolt_pose:

No, seriously, I was referring to meaty juices, sauce and sausages . My spelling might have been a bit off though.

But seriously, you should consider: a) reading up a bit on marrow bones and nutrition and b) getting a pressure cooker for your kitchen.

I know i'm in a very small minority with this, but bodybuilding is to me mostly a matter of building that one organ that really can give you happiness, your
brain. It is hardly bodybuilding as most understand the term, but i see no reason why it shouldn't be. Having headaches is not a disaster, but not a good sign either, and I would just do anything to get improvements in brain function. Or almost anything, when I actually think about it.

[Vivvid]

For fibers look for Bran Crispbread, low in netto carbs but lots of fibers.

[pretend]

For fibers look for Bran Crispbread, low in netto carbs but lots of fibers.

I had a look at those types of things at my local grocery store, and they were all full of carbs. That product comes up on Amazon as "Scandinavian Bran Crispbread", so it might be tough to find over here!

• March 29, 2013

I'm thinking unsweetened almond milk isn't going to foam up for me. It got hot, with bubbles, but definitely no microfoam. Ah well, here's the latte with breakfast:

I also attempted a cauliflower-crusted pepperoni, bacon and mushroom pizza. It took a fair bit of effort, and was rather messy, but in the end I couldn't tell it wasn't a flour-based crust. Probably because it was so thin, with similar texture, and the sauce/cheese/toppings masked the flavor. What you won't see in the photo is the fact that the entire bottom is coated with waxed paper, which apparently isn't the same thing as "parchment" paper. Who knew??? (most of it came off, with significant effort, and the rest I ate -- did not log lol).

Recipe info here: http://yourlighterside.com/2009/05/r...pizza-dough-2/
and here: http://blog.stuffimakemyhusband.com/...wer-pizza.html

Left the crust baking at 450F for about 5 mins too long, hence the charred edges. Finished it off with the toppings in the BBQ at ~610F for around 5 minutes.

Macros:

I'm not going to bother logging my Metamucil pills, but I'll do my best to remember to take them morning and night for a 5g boost in soluble fibre.

[Vivvid]

The crackers i have are indeed the scandinavian ones, only 1 gr netto of carbs.
Finally something we europeans have and you dont)except for Eco's double beef) :>

I also have something called Adam's Pizza à la Adamo, its a pizza crust 4.5gr carbs. 290 cal and 35gr of protein.
http://www.adamsfitnessfood.com/port...za-a-la-adamo/

[pretend]

The crackers i have are indeed the scandinavian ones, only 1 gr netto of carbs.
Finally something we europeans have and you dont)except for Eco's double beef) :>

I also have something called Adam's Pizza à la Adamo, its a pizza crust 4.5gr carbs. 290 cal and 35gr of protein.
http://www.adamsfitnessfood.com/port...za-a-la-adamo/

Ooo, almond flour pizza dough, thanks for the link!

• March 30, 2013

Easter dinner. Stayed in ketosis, but:

[BillyO10]

Hey mate,
Any chance you could work out my macros?
im 16, 173cm, 61.8kgs and 15%bf.

Keep up the good work, im going to attempt to make the cauliflower pizza tomorrow
Cheers

[pretend]

Hey mate,
Any chance you could work out my macros?
im 16, 173cm, 61.8kgs and 15%bf.

Keep up the good work, im going to attempt to make the cauliflower pizza tomorrow
Cheers

Hey there, good luck with the pizza!

At 16 and 136lbs, I really hope you intend on bulking and not cutting! You'll be able to put on a good amount of muscle, and so the % body fat may not go up much. I'm not sure keto is the right choice, as a normal diet would be no less effective at building muscle, without the challenges of super low carbs. Going out with friends, family dinners, restaurants... there's a lot of social eating where it's tough to exclude sugar/carbs.

But I'll still run you through the calculations:

Maintenance calories:
LBM = 61.8 x (1 - 0.15) = 52.53
BMR = 21.6 x BMR + 370 = 21.6 x 52.53 + 370 = 1505
TDEE = 1505 x activity factor = 1505 x 1.4 (guessing here) = 2107
Moderate bulk = 2107 x 1.1 = 2318cal

65/30/5 keto:
Fat: 167g
Protein: 174g
Carbs: 29g
Fibre: 32g*
Total: 2315cal


* USDA recommends 14g fibre per 1000 calories.

[Shenpen]

Sooooo much food porn in here....

[pretend]

Sooooo much food porn in here....

I'll try to keep it up as I go along

• March 31, 2013

After 2 weeks on keto, and taking in ~2600cal regularly, my weight has been steady +/- 1lb. Yes, everything so far has just been a maintenance diet... Following the plan to cut 1lb per week, that means my new target is 2100cal.

Keto 65/30/5 macros:
Calories: 2100cal
Fat: 152g
Protein: 158g
Carbs: 26g
Fibre: 30g

I'll admit, the breakfast looks disgusting, but it was all whipped into my coffee, which was delicious.

I see I forgot to add the ~150cal of whisky in there, so really more like 2340cal total. Which is fine... we'll call this the transition day!

I'll weigh myself at the gym tomorrow to get my "official" starting weight for the cut.

[Vivvid]

BB Whisky and 86% chocolade! :P
Welcome to the cutters club!

[BillyO10]

Hey mate,

I made the pizza today, topped with ham and cheese, came out perfectly, but it crumbled a little and broke apart when i tried to eat it (i forgot the egg )

As far as diet goes, I'm planning to bulk up and start a TKD diet, and needed the macros as a foundation. I've been on a really slack version of keto the past year and have adapted to the "no sugar/carbs", and think it would be hard to go back to eating carbs. Hence the TKD,

Thanks again,
Billy

[pretend]

BB Whisky and 86% chocolade! :P
Welcome to the cutters club!

I'll find a way to fit them in

Hey mate,

I made the pizza today, topped with ham and cheese, came out perfectly, but it crumbled a little and broke apart when i tried to eat it (i forgot the egg )

As far as diet goes, I'm planning to bulk up and start a TKD diet, and needed the macros as a foundation. I've been on a really slack version of keto the past year and have adapted to the "no sugar/carbs", and think it would be hard to go back to eating carbs. Hence the TKD,

Thanks again,
Billy

Ah, good to hear! Good luck with the TKD bulk! I actually forgot the egg and cheese at first too... had to scoop the cauliflower mess back into the mixing bowl.

• April 1, 2013

Official starting weight = 202lb

First day of cut and I'm still a little hungry

I'm going to cut my breakfast down to 1 serving of nuts, so it's easier to hit protein goals. 158g is just under 1g/LBM of ~166lb, so I'd like to keep it up there, which means I'll sacrifice fat intake a bit if needed.

[pretend]

• April 2, 2013

Pretty uneventful. No issues with hunger. I went a little high on carbs, at 45g net, but I still read "medium" on the Ketostix, so it should be fine.

[pretend]

• April 3, 2013

I'm letting protein drop off too low for my liking. Today was down to around 0.84g per pound LBM (or 0.69g/total weight). It's probably still fine, but just for peace of mind over minimizing muscle loss, I want to make sure it's up there.

It probably doesn't help this tracking app doesn't let you fully customize the goal numbers.

[lochinvar76]

Wouldn't it be nice if MFP just let you punch in the macros you wanted, then it set the calories based on that?

[pretend]

Wouldn't it be nice if MFP just let you punch in the macros you wanted, then it set the calories based on that?

Totally! The only thing I really like about it is the huge food database. Most of the rest is annoyances.

[jcpryor3]

I found that eating most of my protein or half of my requirements around lunch time helps me meet it every time. Maybe give that a try.

How's your hunger levels today? When I had trouble with hunger levels, I began eating only two meals a day. My first meal would be around 1pm, give or take a few hours (depending on how I was feeling). Second mean (dinner) was usually eaten around 8pm give or take a few hours. It seemed to workout great though. Each meal was about 1000cals so it held me over for hours. Just something to consider.

[Vivvid]

I take Syntrax Nectar which is 26g protein and 100 cals and 0 carbs so get to my 180gr protein.

o and i got carbup day coming ( heel yeah!)tomorrow so lets see how those muscles look when all pumped full of glyco and waterrr:> (might even add a signatrure picture if its awesome ^.^)

[aaaaaaaaaachooo]

I take Syntrax Nectar which is 26g protein and 100 cals and 0 carbs so get to my 180gr protein.

o and i got carbup day coming ( heel yeah!)tomorrow so lets see how those muscles look when all pumped full of glyco and waterrr:> (might even add a signatrure picture if its awesome ^.^)

You should workout every muscle group to failure before your carb up. My $.02

[Vivvid]

You should workout every muscle group to failure before your carb up. My $.02

I know

[pretend]

I found that eating most of my protein or half of my requirements around lunch time helps me meet it every time. Maybe give that a try.

How's your hunger levels today? When I had trouble with hunger levels, I began eating only two meals a day. My first meal would be around 1pm, give or take a few hours (depending on how I was feeling). Second mean (dinner) was usually eaten around 8pm give or take a few hours. It seemed to workout great though. Each meal was about 1000cals so it held me over for hours. Just something to consider.

I haven't gotten starving without having any room left in the diet. I guess it's more just missing that stuffed feeling after a big supper! Cutting back on breakfast today did leave me more room at night to fit things in.

I take Syntrax Nectar which is 26g protein and 100 cals and 0 carbs so get to my 180gr protein.

o and i got carbup day coming ( heel yeah!)tomorrow so lets see how those muscles look when all pumped full of glyco and waterrr:> (might even add a signatrure picture if its awesome ^.^)

Yeah there's a few low/no carb protein powders. My other option is to crack open a can of tuna!

I'm just about 3 weeks in myself, and I think I'll be starting the weekly carb-ups too. Although I'm not expecting anything magical for my own body... good luck with yours!

You should workout every muscle group to failure before your carb up. My $.02

Any particular reason for doing that? Well, do you mean the day before the carb up, or just between carb-ups it should be done?

[pretend]

• April 4, 2013

Someone brought in some tasty looking donuts, and then someone else came around handing out cookies. I was a bit sad I couldn't eat them, but there was no big desire to fight off. And luckily nobody was insistent on pushing them onto others.

Smaller breakfast, bigger dinner! Got my scotch and chocolate in too.

Chocolate was dipped in peanut butter. Mozzarella melted over the ham. Protein shake with almond milk and whipping cream.

Going to stock up on carb-based foods to have Friday night and throughout Saturday. It's too bad my TDEE is so low... I'll still have fun with it and maybe go a bit over in the process.

[Vivvid]

Pretend,
Muscles worked out immediatly before the carbup are super-compensated, and also when you delay your carb-up after your workout glycogen resynthesis will be reduced by a lot.

Ye and tuna is a lot cheaper! Good thing about the Nectar, its a easy and fast way to get some clean protein take in when you cant open a smelly can of tuna when you're on the road or soemthing

[pretend]

Pretend,
Muscles worked out immediatly before the carbup are super-compensated, and also when you delay your carb-up after your workout glycogen resynthesis will be reduced by a lot.

Ye and tuna is a lot cheaper! Good thing about the Nectar, its a easy and fast way to get some clean protein take in when you cant open a smelly can of tuna when you're on the road or soemthing

Ah, interesting! I'll have to read up on that effect. Not sure I want to just start adding a bunch of exercises to the end of whatever day happens to be on Friday (squats today). Maybe 1 moderate weight set of high-rep work for the main muscles wouldn't hurt though.

Gym would probably ban me if I cracked open some tuna post-workout

[Vivvid]

Here is a article written by Lyle McDonald which is based on lots of findings backed up by studies, it explains the carb up and what you should know in a few pages.

http://www.simplyshredded.com/resear...-mcdonald.html