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  1. #1
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    Thumbs up Austin's BODY OPUS Ketogenic Diet Log

    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.
    Last edited by aaaaaaaaaachooo; 04-01-2013 at 11:29 AM.
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  2. #2
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    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
    Last edited by aaaaaaaaaachooo; 04-02-2013 at 09:39 AM.
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  3. #3
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    i ll be following my brother good luck
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  4. #4
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    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
    Last edited by aaaaaaaaaachooo; 04-03-2013 at 10:27 AM.
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  5. #5
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    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...
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  6. #6
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    Originally Posted by aaaaaaaaaachooo View Post
    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).
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  7. #7
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    Originally Posted by Cowmustard View Post
    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.
    Last edited by aaaaaaaaaachooo; 04-03-2013 at 05:20 PM. Reason: Changed To NATTY PB. :)
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  8. #8
    Registered User Cowmustard's Avatar
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    coconut oil is good anytime to my knowledge, however, shenpen might have a better answer for ya.
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  9. #9
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    Originally Posted by Cowmustard View Post
    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 !!!
    Last edited by aaaaaaaaaachooo; 04-02-2013 at 05:37 PM.
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  10. #10
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    (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
    Last edited by aaaaaaaaaachooo; 04-03-2013 at 03:58 PM.
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  11. #11
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    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)
    Last edited by aaaaaaaaaachooo; 04-03-2013 at 09:01 PM. Reason: Darker Color Ketones :)
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  12. #12
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    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.
    Last edited by aaaaaaaaaachooo; 04-04-2013 at 07:03 PM.
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  13. #13
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    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.
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  14. #14
    Forever Musclebound aaaaaaaaaachooo's Avatar
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    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
    Last edited by aaaaaaaaaachooo; 04-05-2013 at 10:37 PM.
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  15. #15
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    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
    Last edited by aaaaaaaaaachooo; 04-06-2013 at 04:25 PM.
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  16. #16
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    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!!!
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  17. #17
    Registered User Cowmustard's Avatar
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    Originally Posted by aaaaaaaaaachooo View Post
    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!!
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  18. #18
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    Originally Posted by Cowmustard View Post
    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
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  19. #19
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    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...
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  20. #20
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    Weigh-In was 213lbs. Dropped 2lbs my first week on Keto! Good stuff
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  21. #21
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    Originally Posted by aaaaaaaaaachooo View Post
    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!
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    Originally Posted by aaaaaaaaaachooo View Post
    Weigh-In was 213lbs. Dropped 2lbs my first week on Keto! Good stuff
    off to a promising start bro
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    Originally Posted by YesiEvenLiftBro View Post
    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
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    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?
    Trying to take my training and fitness to a level I have never been at before. I will document my progress and the strategies I used and hopefully it will motivate and inspire others.

    SOON I will have the physique to motivate others

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    Blog where I post things I find motivating and strategies from books and authors in the self-development field.
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    Originally Posted by ihelpmotivate View Post
    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.
    Last edited by aaaaaaaaaachooo; 04-08-2013 at 09:55 PM.
    505 / 315 / 545
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    213 lbs + Carb Load = 219 lbs.

    lulz.

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

    Originally Posted by aaaaaaaaaachooo View Post
    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.
    Chris Belanger | Vice President, Sales
    www.bluestarnutraceuticals.com
    chris@bluestarnutraceuticals.com

    Stay Connected with Exclusive Content & Special Offers:
    Facebook: bluestarnutraceuticals
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    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.
    Trying to take my training and fitness to a level I have never been at before. I will document my progress and the strategies I used and hopefully it will motivate and inspire others.

    SOON I will have the physique to motivate others

    Self Development Blog: iHelpMotivate.com

    Blog where I post things I find motivating and strategies from books and authors in the self-development field.
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    Originally Posted by ihelpmotivate View Post
    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
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