Austin's BODY OPUS Ketogenic Diet Log

[aaaaaaaaaachooo]

I'll be starting this journal to track my Weight, Exercise Routine, and Diet.
For those unfamiliar with Body Opus, check out the link below.
http://board.ghostgym.net/index.php?...e=print&sid=49


I got a bunch of groceries, so we'll see how this goes.
Mon-Fri...
180g Fat
180g Protein
and UNDER 30g Carbs

Sat-Sun...
420g Carbs
160g Protein
45g Fat

...To be continued.

[aaaaaaaaaachooo]

STARTING WEIGHT 215lbs , 13% BODYFAT

MONDAY

Meal 1 :
4 egg omelet w/ cheese. On a bed of spinach. Topped with hot sauce n salsa.
580 Calories
54g Fat
40g Protein
2g Carbs

Meal 2:
Scoop of Peanut Butter, a slim Jim, a whey protein shake, handful of almonds.
630 Calories
44g Fat
47g Protein
17g Carbs

Workout Chest, Back, Arms, Abs + HIIT (75min Lifting, 15min HIIT)

Meal 3:
Low Carb Tortilla with Spinach, & Romaine lettuce topped with turkey, olive oil, and ranch dressing.
780 Calories
52g Fat
37g Protein
11g Carbs

Meal 4:
Grilled Chicken Breast & a Casein Protein Shake & Walnuts
500 Calories
35g Fat
60g Protein

~2500 calories today
~185g Fat
~180g Protein
~30g Carbs

[Hiyahyah]

i ll be following my brother good luck

[aaaaaaaaaachooo]

TUESDAY

Meal 1:
3 eggs over easy, 8 strips of bacon, salsa.
600 Calories
58g Fat
37g Protein
2g Carbs

Meal 2:
Handful of walnuts/pecans, slim jim, string cheese, 5 sausage links grilled up on the skillet and topped with cheese....dipped in ranch dressing. (YUM) & a whey shake
900 Calories
65g Fat
57g Protein
10g Carbs

Workout Legs, Shoulders, LISS

Meal 3:
Bed of spinach with 2 beef & cheese patties on top. 5 sausage links. Ranch dressing.
(Tasty AF)

1,150 Calories
86g Fat
60g Protein
6g Carbs

Protein shake before bed with some nuts & my daily macros have been met.
~3000 Calories
~200g Fat
~190g Protein
~20g Carbs

[aaaaaaaaaachooo]

Energy has been good after the first couple days. No loss of strength in the gym. Plenty of energy. However, I noticed my head seems a bit "foggy". Hard to describe how it felt. Mindset was clear. Focus was clear. Felt great. Thoughts in the head felt slightly "hazy" though. So far I've been liking it. Eating like a beast!!! I'm sure side effects will be coming soon as I just started this 2 days ago. I purchased ketone testing strips to see how many ketones my body is excreting. Trying to drink plenty of water. Been able to stay away from carbs & sugar surprisingly easy....so far...

[Cowmustard]

Energy has been good after the first couple days. No loss of strength in the gym. Plenty of energy. However, I noticed my head seems a bit "foggy". Hard to describe how it felt. Mindset was clear. Focus was clear. Felt great. Thoughts in the head felt slightly "hazy" though. So far I've been liking it. Eating like a beast!!! I'm sure side effects will be coming soon as I just started this 2 days ago. I purchased ketone testing strips to see how many ketones my body is excreting. Trying to drink plenty of water. Been able to stay away from carbs & sugar surprisingly easy....so far...

I get the "keto haze" days 3-5 of induction. try MCT(coconut oil), it helped me a bit mentally while adapting.

also, make a fall back plan if you ever are craving sweets beyond belief, like sugar free jello(I get the sensations, only 10g carbs and amazing).

[aaaaaaaaaachooo]

I get the "keto haze" days 3-5 of induction. try MCT(coconut oil), it helped me a bit mentally while adapting.

also, make a fall back plan if you ever are craving sweets beyond belief, like sugar free jello(I get the sensations, only 10g carbs and amazing).

I think I have gotten the haze a bit early, because before starting this, I had been cutting for 12 weeks with a fairly low carb intake as well. I think that should help speed up the induction process. I'm super hydrated and hoping I can avoid some headaches. I bought some coconut oil, but haven't tried it yet. Is there an optimal time to enjoy the MCT, or anytime?
Peanut butter should take away my carb cravings at only "4g net carbs/serving".
& I also have 4 packs of sugar free gum. 1g sugar alcohol/stick.

[Cowmustard]

coconut oil is good anytime to my knowledge, however, shenpen might have a better answer for ya.

[aaaaaaaaaachooo]

coconut oil is good anytime to my knowledge, however, shenpen might have a better answer for ya.

You see these meals I'm having brah?? Had no idea keto could be so delicious. lulz

P.S. - Got ketone test strips just for the heck of it. Apparently after only 2 days, I'm already pissing small amounts of ketones. It changed colors. Good stuff !!!

[aaaaaaaaaachooo]

(Yesterday I ended ~ 3,000 calories, and the scale was exactly the same upon waking, so this is probably ~ maintenance for me currently)

**Shooting for 2500 cal/day Monday-Friday, and 3,000 on re-load Carb weekends**

WEDNESDAY

Meal 1:
3 egg & cheese omelet on a bed of spinach, topped with bacon & salsa
760 Calories
65g Fat
36g Protein
3g Carbs


Meal 2:
Peanut Butter, Walnuts, Pecans, Slim Jim, Casein Protein Shake
640 Calories
48g Fat
44g Protein
9g Carbs

Meal 3:
Steak on a salad.
1,200 Calories
84g Fat
68g Protein
6g Carbs

+ Casein Shake before bed

Daily Totals
~2750 Calories
~200g Fat
~185g Protein
~20g Carbs

[aaaaaaaaaachooo]

Still no side effects other than the first and second day in the gym really.
Only experienced some "fogginess" with thoughts. Yet I had a goal, and was focused, and have had great workouts. Ketone sticks are now getting purple, showing high amounts of ketones, which is awesome considering it's only day 3.

Currently drinking ~ a gallon of water a day, but I really need to drink more I feel.
Groceries were ~ $250 to get this diet going, since most all meals will be self prepared with the smallest amount of carbs as possible. (Big ol' supply of food for $250, lol)

[aaaaaaaaaachooo]

THURSDAY

Meal 1:
6 strips of bacon, some natty PB, some walnuts/pecans
610 Calories
59g Fat
25g Protein
6g Carbs

Meal 2:
Casein Protein Shake, Heavy Whipping Cream, Almonds
(Added water & I put them all in a blender. SOOOO DELICIOUS!!!)
460 Calories
32g Fat
40g Protein
5g Carbs

Meal 3:
Steak salad romaine, spinach, steak, sliced almonds, sunflower seeds, & Ranch.
980 Calories
70g Fat
55g Protein
7g Carbs

Meal 4:
Grilled Chicken Breast, Peanut Butter, Casein Protein
570 Calories
36g Fat
62g Protein
4g Carbs

Daily Totals
~2600 Calories
~200g Fat
~180g Protein
~20g Carbs

Still figuring out how many calories is best for me.
I have now tried a day with 2500, 2750, and 3,000 calories.
I'm continuing on ~ 2500 Calories until weigh-in on Monday.
We'll see what the scale & mirror have to say.

I might consider going to lower calorie meals, (smaller portions, more meals) in the future.
However, right now, I'm finding that 3-4 "BIG" meals a day is very satisfying.

[aaaaaaaaaachooo]

Went for a walk, and it turned into HIIT. LOL!!!
Great workout.

Slight side effect - heavier breathing, and cardio was more challenging.
Normal I assume during the first couple weeks during adaptation.

[aaaaaaaaaachooo]

FRIDAY

Meal 1:
Bacon, Sausage, Spinach, Ranch Dressing, Whey Protein Shake
830 Calories
54g Fat
67g Protein
7g Carbs

Meal 2:
Hotdog (no bun) , Almonds, Walnuts, Diet Coke
560 Calories
58g Fat
22g Protein
6g Carbs

Workout Every Muscle, Muscle Failure. 2hr "depletion" workout.
Pretty solid ass workout.....did NOT want to finish this, but tough'd through it.
Next Friday will be even more brutal.

Meal 3:
Bacon, Sausage, Ham, Turkey, Ranch, Spinach, Romaine, Sunflower Seeds, Ranch, Cheese, Almond Slices
1080 Calories
83g Fat
66g Protein
6g Carbs

+ Casein Protein shake before bed.

Daily Totals:
~2600 Calories
~195g Fat
~180g Protein
~20g Carbs

[aaaaaaaaaachooo]

SATURDAY

Meal 1:
Peanut Butter, Cheese, Spicy Chicken Breast, Diet Coke, Protein Shake
840 Calories
42g Fat
65g Protein
9g Carbs

Meal 2:
Almonds, Walnuts, Pecans, Hot Dog, Cheese, Coffee
520 Calories
52g Fat
18g Protein
7g Carbs

Meal 3:
Beef Patty x2, Cheese, Peanut Butter, Spinach
800 Calories
86g Fat
64g Protein
2g Carbs

[aaaaaaaaaachooo]

Fatigue!!! Felt tired by this afternoon. Just means I did my depletion workout correctly last night.
First day I have actually WANTED carbs. However, I'll be waiting until Fri/Sat/Sun next week to carb up.
Tomorrow will be one week without carbs...wow...
never thought I would do a diet this "radical".

But - It makes sense to me. I'm going to continue doing this and continue seeing incredible results.
I've always been overweight my entire life.
I've never had a 6pack, or been anywhere near having one.
a 6pack, followed by 8pack abs coming soon...
Believe That!!!

[Cowmustard]

Fatigue!!! Felt tired by this afternoon. Just means I did my depletion workout correctly last night.
First day I have actually WANTED carbs. However, I'll be waiting until Fri/Sat/Sun next week to carb up.
Tomorrow will be one week without carbs...wow...
never thought I would do a diet this "radical".

But - It makes sense to me. I'm going to continue doing this and continue seeing incredible results.
I've always been overweight my entire life.
I've never had a 6pack, or been anywhere near having one.
a 6pack, followed by 8pack abs coming soon...
Believe That!!!

dedication, devotion, training to see results!!!! getting it done broski!!

[aaaaaaaaaachooo]

dedication, devotion, training to see results!!!! getting it done broski!!

You know it brother.
I used to weigh 320lbs, at 30% BF.
It's been a long 2-year process, but well worth the wait.
Slow & steady consistency

[aaaaaaaaaachooo]

SUNDAY

Meal 1:
Egg & Cheese omelet with salsa & hot sauce on spinach.
580 Calories
54g Fat
40g Protein
2g Carbs

Meal 2:
slim jims, almonds, beef, bacon, ranch, celery, peanut butter
1160 calories
74g Fat
48g Protein
8g Carbs

Meal 3:
Lettuce, Bacon, Ranch, Ham, Cheese, Peanut Butter
620 Calories
46g Fat
28g Protein
4g Carbs

+ Casein Protein Shake

Daily Totals:
~2500 Calories
~180g Fat
~180g Protein
~14g Carbs

Official weigh in tomorrow morning. Started 6 days ago @ 215.
Weighed myself (just out of curiosity) this morning @ 212.6, so this madness seems to be working...

[aaaaaaaaaachooo]

Weigh-In was 213lbs. Dropped 2lbs my first week on Keto! Good stuff

[ctsang03]

Weigh-In was 213lbs. Dropped 2lbs my first week on Keto! Good stuff

This is great motivation! I will be checking in here periodically. Keep it up!

[YesiEvenLiftBro]

Weigh-In was 213lbs. Dropped 2lbs my first week on Keto! Good stuff

off to a promising start bro

[aaaaaaaaaachooo]

off to a promising start bro

Thanks dude. I wasn't going to do a carb up until Friday...but I decided I needed one today.

My muscles felt weak n flat as fuark. I've been hitting each muscle group hard.

Insane pump in the gym today, after waking up and having pancakes. lol

[Gym God]

In for this!

[ihelpmotivate]

Hey I am just starting keto for the first time. I don't really have a good sense of what to actually buy for food and setup meals. I think I might try modeling mine after your diet. I appreciate you posting your menu and giving a lot feedback on how its going.

Since I never did a keto diet I am little concerned about the "fogginess" and headaches I hear people talking about. How has that coconut oil helped? How often do you take it? Are there any other suggestions you might have for some of the adverse effects of being new to the diet?

[aaaaaaaaaachooo]

Hey I am just starting keto for the first time. I don't really have a good sense of what to actually buy for food and setup meals. I think I might try modeling mine after your diet. I appreciate you posting your menu and giving a lot feedback on how its going.

Since I never did a keto diet I am little concerned about the "fogginess" and headaches I hear people talking about. How has that coconut oil helped? How often do you take it? Are there any other suggestions you might have for some of the adverse effects of being new to the diet?

I can honestly say I'm really enjoying it. I feel great, and side effects have been very small & bearable..
4 sides I've noticed
1. "Fogginess"
2. slight pressure in the head
3. slightly heavier breathing.
4. Tiredness during onset, but doesn't bother motivation.
Tiredness goes away and energy levels are TRIPLED once you are out of induction. You'll notice it as you start your warm-up exercise after a carb up.
Muscles feel nice & full instead of flat. Very cool stuff.

These haven't been constant sides, it's just once in awhile. Hasn't ever affected intensity at the gym at any point.
I have great workouts, and I've been enjoying this food!!!

I have coconut oil, but I'm not using much of it like I probably should be. I still do get a lot of EFAs from nuts.
The only thing I can recommend is water, stretching, and most importantly, hitting your macros & calorie goal each day. Consistency will pay off.
70%F 30%P (180g Fat 180g Protein) minimum has been working out well.

I've been eating ~ 2500 calories, and I expect a lower bodyfat % as well as an increase in muscle mass.

[aaaaaaaaaachooo]

213 lbs + Carb Load = 219 lbs.

lulz.

Not worried about the scale at this point. The mirror will have all the results I need.

[Gym God]

I can honestly say I'm really enjoying it. I feel great, and side effects have been very small & bearable..
4 sides I've noticed
1. "Fogginess"
2. slight pressure in the head
3. slightly heavier breathing.
4. Tiredness during onset, but doesn't bother motivation.
Tiredness goes away and energy levels are TRIPLED once you are out of induction. You'll notice it as you start your warm-up exercise after a carb up.
Muscles feel nice & full instead of flat. Very cool stuff.

These haven't been constant sides, it's just once in awhile. Hasn't ever affected intensity at the gym at any point.
I have great workouts, and I've been enjoying this food!!!

I have coconut oil, but I'm not using much of it like I probably should be. I still do get a lot of EFAs from nuts.
The only thing I can recommend is water, stretching, and most importantly, hitting your macros & calorie goal each day. Consistency will pay off.
70%F 30%P (180g Fat 180g Protein) minimum has been working out well.

I've been eating ~ 2500 calories, and I expect a lower bodyfat % as well as an increase in muscle mass.

Side effects of good things to come.

[ihelpmotivate]

Austin, I know you're enjoying the diet so far. However, do you ever feel like you need fruits or something sweet to kind of balance out all of the meat in the diet?

Also, if you have time can you post kinda what your buying when you go grocery shopping. Doesn't have to be specific just about how much meat, veggies, and other priorities you get.

If you don't have time I understand but if you get the chance I would appreciate it.

I would rep the thread but have no rep power. I will later though ha ha.

[aaaaaaaaaachooo]

Austin, I know you're enjoying the diet so far. However, do you ever feel like you need fruits or something sweet to kind of balance out all of the meat in the diet?

Also, if you have time can you post kinda what your buying when you go grocery shopping. Doesn't have to be specific just about how much meat, veggies, and other priorities you get.

If you don't have time I understand but if you get the chance I would appreciate it.

I would rep the thread but have no rep power. I will later though ha ha.

Yeah man - the diet is going great.
Instead of fruits to balance the meat, I use spinach, lettuce, broccoli.
They will help keep you regular as well due to the fiber.
Metamucil might be a good option to explore as well.

Grocery Store List:

Peanut Butter
Raw Almonds
Raw Walnuts
Raw Pecans
Sunflower Seeds
Flavored Almond Slices (for salads, in produce)
Ranch Dressing
Raw Spinach
Broccoli
Romaine Lettuce
Heavy Whipped Cream
Almond Milk
Shredded Cheese
Beef
Chicken
Steak
Ham
Turkey
Bacon
Sausage
Olive Oil
Butter
Eggs
Slim Jims
More Peanut Butter
Lipton's Diet Green Tea
Water, Water, Water